5 COMMON NUTRITION MYTHS- DEBUNKED
Everyone loves to talk about food. People’s opinions often get perpetuated and many followers begin to adapt their diets and ways of living to emulate the opinions of others. While we all have the right to make our own dietary choices, it is important to be able to separate fact from fiction using evidenced based, scientific information.
1. ALL CALORIES ARE CREATED EQUAL-
Often times people use calories in, calories out as a way of managing weight. They think- if I burn more calories than I take in, I will lose weight. While this formula is fundamentally correct, it is also important to realize that nutrient composition or makeup of your diet is important in order to achieve your health goals.
For example, if you are eating in a caloric deficit but the foods that you are eating are lacking in nutrients (i.e. processed, sugary, fast food), your body composition and overall wellbeing will differ from someone eating more calories that come from whole foods (fruits, vegetables, grains, lean protein…etc.).
This is why weight isn’t always a good indicator of overall health status. Rather than focusing on the number on the scale, focus on other anthropometrics such as muscle mass, body fat percentage, water weight, and bone mass. If you are eating a nutrient dense, well-rounded diet that supports the demands of your daily life, you will likely feel your best regardless of how many calories you are consuming or the number on the scale.
2. FRUIT IS ALWAYS A GOOD CHOICE-
Most of us grow up hearing “eat your fruits and vegetables” and we often think that fruit is great in any amount, any time of the day. While fruit is a great choice due to its high levels of antioxidants, vitamins and fiber, it is also relatively high in sugar. After all, it is fondly regarded as “nature’s candy”.
Rather than snacking on unlimited amounts of fruit all day, try to have 2-3 servings per day, earlier in the day if possible. This will help with overall digestion and ensure that you aren’t overdoing the sugar.
3. I CAN EAT WHATEVER I WANT BECAUSE I TAKE A MULTIVITAMIN-
If you justify what you eat “because you take a multivitamin”, there are a couple things you should be aware of. First, it is always preferable to get nutrients from the foods we eat. The body is great at breaking down food and allowing it to be used effectively by the body.
If you choose to exclude certain food groups from your diet due to health concerns or personal preference, a multivitamin can be helpful for ensuring that you are intaking enough nutrients. However, it is difficult to absorb 100% of the nutrients in a supplement. Because of this, make sure you take your supplement with a fatty food (not on an empty stomach) and regularly get your bloodwork taken to ensure that you are not deficient in essential nutrients.
4. DIET PRODUCTS ARE HEALTHY-
Many people think that if it is zero calories or “diet”, it is healthy or that it is a “free food”. Often times this is not the case as these products are often full of additives that can be harmful for the gut, brain, and overall system. The artificial ingredients that are added to these products affect individuals differently and many report issues with digestion, concentration, and long-term weight management.
If you are looking for a non-nutritive sweetener option, try plant-based sources such as stevia or monkfruit. These are not derived from artificial sources and, in moderation, aren’t known to have detrimental health effects. Also, natural sugars such as honey, maple syrup and pureed fruit are great sweeteners in moderation and may do the job just fine.
5. SWEET POTATOES ARE HEALTHIER THAN REGULAR POTATOES
While sweet potatoes are delicious, they are no “healthier” than regular potatoes. The difference between the two lies in the nutrient makeup, as sweet potatoes are a great source of vitamin A. Other than that, both potatoes are very comparable nutritionally.
Whether we are talking about sweet potatoes or other foods, it is always beneficial to keep it colorful. So, a sweet potato would be a great orange addition to your plate; however, you can also get this boost of vitamin A with other orange veggies like carrots, squash and/or pumpkin.
Overall, there are lots of thoughts and opinions when it comes to nutrition. In order to make the most informed choice, aim to get your information from evidenced-based, scientific sources that are trustworthy and credible. This will help to provide reassurance, guidance and simplicity on topics that are often saturated with noise and speculation.