6 Popular Nutrition Myths DEBUNKED
There are so much fitness and nutrition information readily available at our fingertips through the internet, books, ads, etc, it can be extremely difficult to decipher what is actually true and what is not.
I decided to discuss six common nutrition myths that I often hear from my clients and break down the truth behind them all.
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.
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.