12 Nutrition Myths Exposed

I’m aware of how difficult it is to decipher what is true and what is not true in the health and fitness space- especially when it comes to nutrition.

This is why I decided to break down eight common nutrition myths that I often hear from my clients but for the most part, are not true! Let’s get into it, shall we?

MYTH #1: FRUIT IS BAD FOR YOU

The fruit has gotten a bad rep these past few years due to the popularity of low carb diets and for being high in fructose (which is the naturally occurring sugar found in fruit).

Evidence suggests that fructose can cause harm when consumed in excess. However, there is NOT enough fructose in fruit to cause much concern. Fruit is packed with important nutrients, like water, vitamins, and fiber. Another overlooked benefit of fruit is that it is extremely filling compared to other sweets like candy or cookies.

A good example would be strawberries.

If you take one cup of whole strawberries which naturally contains about 7 grams of sugar and compare it to about 13 grams in, say, one tablespoon of maple syrup or 17g in gummy bears, or 30g in a 12 ounce can of cola, it’s a no-brainer, fruit is obviously the healthier sweet! Not to mention, fruit takes time to chew and for the body to break down and digest. Because of this, you feel fuller for a longer period of time and your body can easily tolerate the small amounts of fructose.

THE VERDICT: EAT FRUIT! It’s good for you.

MYTH #2: CARBS MAKE YOU FAT

Let us be clear: just because a food is not rich in micronutrients and minerals does NOT automatically mean it is a “bad” food. Carbohydrates make up the backbone of our DNA. They power our cells, store energy for later and feed our good bacteria. With that said, we need carbs to perform and feel our best.

Carbs are the main source of energy for our bodies and brain. What matters most if the quality of carbs you eat, not necessarily the quantity. Stick to complex carbs such as quinoa, sweet potatoes, squash, and legumes. Not only do these types of carbs have a higher fiber ratio, but they also take longer for the body to digest and break down.

THE VERDICT: No single macronutrient alone causes obesity or weight gain. Many factors including sleep, stress, metabolic rate, and lifestyle all work together to contribute to weight gain. If you want to look and feel your best, eat carbs!

MYTH #3 IF YOU EAT LATE AT NIGHT, YOU WILL GAIN WEIGHT

Physiologically, calories don’t count for more at night. You will not gain weight by merely eating later in the day or at night, as long as you are eating within your caloric maintenance. So in other words, as long as you are not overeating for the amount of energy you are burning off throughout the day, it does not matter whether you eat in the morning or before bed.

Studies have shown though that nighttime eaters typically make poorer decisions and eat more calories at night, which can obviously lead to weight gain.

THE VERDICT: Eating late at night does not affect weight gain as long as you are staying within your caloric maintenance.

MYTH #4 DETOXES ARE HEALTHY AND NECESSARY

Detoxes are short-term interventions designed to eliminate toxins from your body. They're claimed to aid in various health problems. There are many kinds of detoxes out there but more often than not they usually involve fasting, eating specific foods, avoiding harmful ingredients, and/or taking some kind of supplements.

The problem with detoxes is that they don’t identify the specific toxins they are claimed to remove and evidence that they actually remove toxins at all is lacking.

THE VERDICT: Your body can clear itself of most toxins through the liver and by going to the bathroom. Save your money! Skip the detox!

MYTH #5: YOU SHOULD EAT SMALLER MORE FREQUENT MEALS THROUGHOUT THE DAY

The optimal timing and size of your meals depend on various factors that are totally unique to YOU. When you eat and how much you eat has to coincide with you, your lifestyle and your schedule. It does not matter whether you have one big meal a day or six smaller meals. The difference will have no effect on your metabolic rate and eating one way over the other will have no effect on fat loss progress.

THE VERDICT: As long as you are staying with your caloric maintenance, meal frequency has no part in weight loss or gain.

MYTH #6: CERTAIN FOODS CAN INCREASE YOUR METABOLISM

While there are a few foods such as green tea, caffeine, and hot chili peppers that can slightly increase calorie burning, the effects are frivolous.

THE VERDICT: Eating these foods may provide you with a temporary small boost in metabolism, but it won’t be enough to make a big difference in your overall weight.

MYTH #7 WHEN IT COMES TO WEIGHT LOSS, EXERCISE IS MORE IMPORTANT THAN DIET

The secret sauce is in a combination of a healthy balanced diet and following a weekly exercise routine. I like to use this analogy to break this down:

If you have a person who eats really well and doesn't workout compared to a person who works out all the time but doesn’t eat well, the person who eats well and doesn’t work out will more often than not look better than the person who works out but eats poorly.

THE VERDICT: Have a balance of both to see maximal results.

MYTH #8 YOU CAN’T GAIN WEIGHT WHEN YOU EAT “CLEAN”

The truth of the matter is a calorie is a calorie and it doesn’t matter how healthy you eat- if you are overeating and consuming more calories than you are burning off, you will store body fat. Even if you eat extremely healthy and “clean.”

THE VERDICT: Eat as only as many calories as you are burning off.

MYTH #9 EATING HEALTHY IS TOO EXPENSIVE

It may take some planning and time in the kitchen, but eating healthy on a budget is possible. Consider doing things like shop sales, and clip coupons, tick to your grocery list,don’t go to the store hungry,stock up on staples — such as brown rice, whole-wheat pasta, dried beans and lentils, and frozen vegetables- especially when on sale.

THE VERDICT: It’s possible to eat healthy and stay on a budget!

Trainers Tip: Avoid pre-washed, pre-cut, individual servings of produce as they are often more expensive.

MYTH #10 SKIPPING MEALS CAN HELP YOU LOSE WEIGHT

When you skip a meal, your metabolism slows down, so the food you eventually eat isn’t burned as efficiently. In addition to feeling sluggish, by the time the next meal comes around, it’s common to overeat due to a ravenous type of hunger.

THE VERDICT: Your best bet is to eat consistent, healthy meals and/or snacks throughout the day.

MYTH #11 LOW-FAT OR FAT FREE PRODUCTS ARE HEALTHIER CHOICES

Many products labeled low-fat or fat-free contain added sugar or sodium to help make up for the loss of flavor when removing or reducing fat. In addition, fat helps with satiety — making you feel fuller longer.

THE VERDICT: Choosing a fat-free product to reduce calories can backfire as you may find yourself snacking soon after. Always look at the nutrition label when choosing between fat-free, low-fat and regular.

MYTH#12 EVERYONE SHOULD FOLLOW A GLUTEN-FREE DIET.

Here’s the deal- unless you have celiac disease or gluten intolerance, there’s no reason to avoid gluten, which is the protein found in wheat, barley and rye. Wheat and products made from other whole grains have great nutritional benefits, including essential B vitamins and fiber.

THE VERDICT: Going gluten-free has been a recent diet trend. However, gluten-free-related weight loss is most likely a result of a very restrictive diet and no longer eating high-calorie junk foods.

I hope this list shed some light on some popular myths floating out there in the fitness and nutrition space. If you have any questions, feel free to reach out to me. I’m always happy to help!