Calling Out Food Fiction & Busting Nutrition Myths

Nutrition myths impact more than our food choices. These myths can put unnecessary stress and pressure on the selection and preparation of food. They can also spread harmful misinformation, ultimately leading to food choices that can harm health and wellbeing. 

 

Nutrition can be confusing. Much information is out there; much of it is flawed, misinterpreted, or flat-out false. Why do nutrition myths exist? 

 

Some reasons relate to who is putting the nutrition information out there. Many writers or bloggers who write about nutrition do not have relevant educational and professional backgrounds. 

 

Other reasons relate to the messages themselves and how we share them. The core elements of evidence-based nutrition are not appealing or seductive; for example, “eat your fruits and vegetables.” This statement might be erroneously re-written as, “cure cancer by eating celery.” Such a statement may lead to a myth about the “powers” of eating a particular vegetable.

 

Such rhetoric has taken what we know about nutrition science, that food choices can support health and wellbeing, and turned it into something it’s not; food choices should replace modern medicine to cure disease. This is often seen as the “Food is Medicine” movement. 

 

Like in all sciences, we continually learn more about nutrition through research. There is still a lot we don’t know about food and nutrition. 

Lastly, what we choose to put on our plates is rarely straightforward.

How do we choose what to eat?

What we choose to eat is complex. Factors that affect what we eat include our tastes and preferences, our family’s tastes and preferences, cultural traditions, religious practices, budgets, values, accessibility, convenience, time, social pressures, and nutrition myths. Further factors include our physical ability to consume food or the need for specific consistency or texture. No one way of eating works for everyone because we navigate all these factors when choosing what to eat. 

 

Some nutrition myths persist because of our own biases. It’s common for people to draw on their personal experiences and the experiences of those around them. For example, if my friends and I try a diet that works for all of us, our human bias might lead us to believe that this diet works for everyone. We might want to share it on our favourite social media platform to help others. While well-intentioned, this is a flawed way of interpreting nutrition science and sharing advice. 

 

We should embrace the many reasons why we choose what to eat. However, nutrition myths need to be left out of this decision. Let’s look to credentialed health professionals to separate myths from facts.

 

 

What are examples of common nutrition myths?

Myth: Carbohydrates cause weight gain.

Fact: No one nutrient, food, or food group causes weight gain. 

Weight gain is complex and cannot be attributed to just one food or food group. In general, weight gain will result when we consume calories above what our body needs to maintain weight. However, other factors also affect body weight.

A diet for optimal health includes many foods with carbohydrates, which are our body’s preferred energy source. When it comes to carbohydrates, consider the quality. Choose carbohydrates that offer other nutrition, including fibre, vitamins, and minerals. Complex carbohydrates with fibre digest and absorb more slowly than simple carbohydrates. 

It is also crucial to note that regardless of individual opinions on carbohydrates, fibre is an essential component of our diets. Women require 25g per day, and men 30g per day. Fibre is needed to support laxation and digestive health (aka the popular “gut heath”), maintain appropriate blood cholesterol levels, and control blood glucose. 

Fibre is a type of carbohydrate.

High-quality carbohydrates include whole grains, fruit, vegetables, beans, and lentils.

 

Myth: Foods with gluten are unhealthy.

Fact: Only some people need to have a gluten-free diet.

Gluten is a group of proteins found in cereal grains such as wheat, barley, and rye. People diagnosed by a doctor with celiac disease or non-celiac gluten sensitivity should avoid foods with gluten. Celiac disease is an autoimmune condition in which eating gluten damages the small intestine. Non-celiac gluten sensitivity is an intolerance to gluten that results in similar symptoms to celiac disease but is not diagnosed as celiac disease. With both conditions, a gluten-free diet will help manage symptoms.

For a person without these conditions, foods with gluten can be part of an overall healthy diet. Emphasize foods that offer more nutrition, such as choosing whole grains over refined grains. Whole grains with gluten include wheatberries and farro.

 

Myth: A vegetarian or vegan diet does not provide enough protein.

Fact: Many vegetarian foods have protein. Vegetarians and vegans can meet protein needs through careful planning. 

There are many types of vegetarianism. Some eat eggs, dairy and/or fish, while others choose mostly or all plant floods.

Plant food sources of protein include beans, lentils, soy products (tofu, edamame, tempeh), nuts, and seeds. Whole grains also have protein, although they wouldn’t be considered a source of protein or a protein food.

Vegetarians should choose sources of protein for each meal and snack. If you are unsure about your protein needs, consult a nutrition professional. Protein requirements change with age and level of physical activity. Many people find what has worked for them in the past is no longer suited for their lifestyle.  

 

Myth: Snacking is unhealthy.

Fact: Snacking can be part of healthy eating, even when weight loss is a goal.

Depending on our needs and a meal’s size and composition, a meal with carbohydrates, protein, and fat will keep us full for an average of 3-4 hours. Most people generally have a longer time window than 3-4 hours between meals. It’s also optimal to consume protein every 3-4 hours to support physical activity.

 

A snack might be a great option if you have longer than 3-4 hours between meals. 

 

Snacking can help curb hunger while providing fuel for energy throughout the day. Choose a balanced snack with both protein and a fruit or vegetable. Examples include peanut butter and apple slices, a hard-boiled egg and berries, roasted edamame and carrot sticks, or hummus and celery sticks. 

 

A snack with just carbohydrates, like pretzels, will be digested quickly. This may result in the quick return of hunger and lead to overeating at the next meal or snack. A balanced snack with protein, carbohydrates, and fibre digests more slowly, keeping us full for longer.

 

Another reason to include fruits and veggies in snacks is that many people may have trouble fitting them into mealtime. Snacks are an easy way to have an additional serving of fruits and veggies.

 

Myth: Juicing or cleansing is required to “detox” your body.

Fact: Our body has natural mechanisms through which to detox.

Juices or cleanses claim to aid weight loss, improve skin health, detox the body by removing toxins, etc. However, no one food or diet can deliver on these promises. In fact, some cleanses, diets, and supplements may be harmful. Talk to your doctor, registered dietitian, registered nutritionist, or other credentialed nutrition professional before taking supplements or following a diet.

 

We do not need specific foods, drinks, or diets to detox because our body does that for us. Specifically, our liver and kidneys remove waste from our bodies while helping maintain hydration and process medicine and alcohol, among other functions. The lungs and skin are also involved in detoxification. 

 

The best way of eating to promote overall health is a diet rich in vegetables, fruit, legumes, whole grains, and lean protein. This way of eating can include other foods too but eaten in smaller amounts less often.

 

What nutrition “red flags” should I look out for?

The internet and social media are filled with potential land mines of misleading nutrition information. Keep an eye out for these red flags:

  • Read “.com” sources with a critical eye. While some may provide credible nutrition information, “.com” indicates a commercial domain, so they likely intend to make a profit somewhere on the site. This includes my business website kristinepeter.com, which is why I frequently provide links to external sources.
  • Be wary of a source that does not list an author or a reviewer, or either person does not have listed credentials relevant to the field. 
  • Look for a date when the article or post was published. A report without a published date may not provide the most current information. If an older article has been updated, this information will be included. 
  • Assess whether the website or social media page sells products, including both food and supplements. Companies that sell products may be pushing their own agenda in conjunction with offering nutrition information. For example, an article titled ‘Top 5 Supplements for Optimal Health’ distributed by a person or company selling supplements is not a high-quality source of information. 
  • Evaluate websites and social media for marketing gimmicks. Gimmicks may include weight loss guarantees, celebrity spokespeople, highly restrictive diets, exaggerated claims, and greenwashing.
  • Listen to friends and family but do your own research. Although friends and family mean well, they may perpetuate myths by sharing information specific to their personal history or experiences.

How can I find credible nutrition information?

Credible nutrition information can seem challenging to find amidst other information sources. Utilize these strategies to find information that you can count on:

  • Seek out .org, .edu, .gov.au and .gov sources (or the equivalent in your country of residence). Read articles critically. If the information sounds too good to be true, it probably is.
  • Within sources, look for both the strengths and limitations of the information. This is often a sign the author understands the topic and the supporting research. 
  • Look for pieces written by authors and/or reviewers with relevant credentials. Check the date published and peruse the source list.
  • Do your own research. Rather than taking what someone else says at face value, read about the topic yourself, seeking several high-quality sources.
  • Consider the body of evidence to inform thoughts and opinions rather than a single scientific study. One study, even a fantastic one, is not considered evidence until it has a body of further research to support it. 
  • Follow dietitian bloggers and social media accounts by looking for “RD” and “RDN” after their names.
  • Follow other credentialed and registered nutrition professionals, bloggers, and social media accounts such as Nutritionists and Public Health Nutritionists by looking for “RNutr,” “ANutr,” or “PHNutr” after their name. These professionals are not licenced to provide medical nutrition therapy. However, they are qualified to provide nutrition advice and interventions on both individual and public health levels. 
  • Ask a credentialed healthcare professional like a registered dietitian or a medical doctor if you require medical advice or medical nutrition therapy. 
  • Be open to new ideas. Like all fields, nutrition evolves. We continually learn from research studies and deepen our knowledge of nutrition science.

The Bottom Line 

It is challenging to sort nutrition facts from fiction. Social media has not done us any favours doing so. Follow these strategies to find nutrition information and ask a nutrition professional if in doubt. Don’t be afraid to ask what their qualifications are for giving nutrition advice and enquire about their scope of practice. Too often, an unfortunate reality of healthcare is the siloed approach where professionals cannot or are unwilling to defer to other professionals’ expertise. Sadly this can also further nutrition myths because nutrition is a vast science. No one person or professional has all the answers.

Always keep an open mind but maintain a healthy dose of skepticism. 

 

Learn more about how to support wellbeing with food and nutrition by booking a 15-minute connection call. This is not a coaching call and there are no services for sale. It’s an opportunity to get to the core of what you’re looking for, and learn what the best first steps might be.

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Sleep

How’s your sleep? This is always one of the first questions I ask my clients. If you would like to learn more about how sleep can impact mental health, your relationship with food, and learn a great technique for getting better sleep, download the Discover How To Create Sleep Habits To Support Mood & Energy in 3 Simple Steps.

 

 

Hi! My name is Kristine Peter and I’m a Nutritionist (ANutr, NRN) and Nutrition Educator (MEd).

I help my clients improve their mood, energy & enhance their health and well-being. So they can regain their vitality, get back to exercise, reduce stress & be themselves again without spending countless hours in the kitchen or following restrictive diets & meal plans that don’t work or fit their lifestyle.

Kristine Peter, Nutritionist, is a Registered Associate Nutritionist and Ordinary Member of the Nutrition Society of Australia (NSA), and a Senior Fellow of the Society of Natural Therapists and Researchers (SNTR).

www.kristinepeter.com

 

Kristine Peter
Kristine Peter