Nutrition Myths
Today if we want to learn about a topic, we have so much information at our fingertips. While you can find some really insightful and helpful information online, many articles spread misinformation about nutrition which result in many myths about the subject. Even qualified health professionals and dietitians are at fault for spreading these myths and misinformation to the public, adding to the confusion. Here are the top 5 most common myths I hear about nutrition that have been debunked by science.
1. Don’t eat late at night
While late night snacking can lead to weight gain or hinder weight loss, it is not because of the time of day. Instead, it’s about how much you’re eating. When you are sitting on the couch binging Netflix with a bag of potato chips, it is very easy to overeat and be less mindful of how much you are actually consuming. The most important factor of weight loss is calories in vs calories out.
2. Cut out carbs for weight loss
Carbs are not the devil and are vital for a well balanced diet! Individuals who followed a low carb diet have seen success in losing weight, however, if you are cutting out highly processed carbs and calorie dense food such as chips, cookies and greasy french fries, you are going to lose weight due to the calorie deficit. But we need carbs! Carbs are our bodies primary energy source and what fuels our bodies in workouts. According to the Acceptable Macronutrient Distribution Range, carbohydrates should equal 45 to 65% of your total caloric intake.
3. Fat will make you fat
This myth is very similar to the one above! Fat has been demonized for many years for the fact that fat has 9 calories per gram compared to 4 calories per gram for protein and carbohydrates. This made it the targeted nutrient for weight loss. While over consuming fats can lead to weight gain and cardiovascular disease, consuming the recommended amount of dietary fat and eating heart-healthy fats and oils is important for promoting overall health. Dietary fat has many important functions in our bodies, such as being a major source of energy, metabolizing fat-soluble vitamins (A, D, E, and K), and obtaining essential fatty acids. The dietary reference intake for adults is between 20% to 35% of total calories per day for dietary fat.
4. Fresh fruits and vegetables are more nutritious
It is very common for people to think that fresh produce is better than frozen, but just because it is fresh doesn’t mean it’s more nutritious. Fresh produce is picked before it is ripe, this allows it time to fully ripen during transportation and being on a shelf at a supermarket. Produce that will be frozen are generally picked at peak ripeness when it’s most nutritious. Results from studies that have compared the nutrient content of frozen and fresh produce suggests that freezing can preserve nutrient value, and in general the nutritional content of fresh and frozen produce is similar. The bottom line is frozen produce is a convenient and cost-efficient alternative to fresh options and since the nutrition value is very similar, go with whatever option works best for you! The most important factor is making sure our diets are filled with fruits and vegetables rather than the processing of them.
5. It is necessary to take dietary supplements to be healthy
In general, a daily vitamin is a good idea for most people to ensure we are getting an adequate amount of micronutrients that we might be lacking in our food. However, most people are able to get all the necessary vitamins, minerals, and nutrients through eating a well balanced and healthy diet and don’t need to take specific dietary supplements. Dietary supplements should only be taken at a doctor's suggestion if there's a deficiency that cannot be obtained through diet alone.