Healthy Connection: Fact vs. Fiction

Faith Herron is a dietetic intern at Cox College who has found a way to capitalize on her love for food by pursuing a career that centers around it. She intends to become a registered dietitian and is passionate about preventive health care and using food as medicine. In her free time, she enjoys experimenting with new recipes, playing tennis, and reading classic literature.

Nutrition Myths: FACT VS FICTION

Nutrition is a topic that frequents social media and the thoughts of consumers, which is not surprising considering the vast impact food and nutrition have on health. Sources for nutrition information are virtually endless. However, the sheer quantity of information available implies that not all of it can be accurate. The abundance of conflicting claims and misinformation can make it difficult to distinguish fact from fiction. This month, we will discuss five common beliefs about food and nutrition and what truth (if any) they hold.

Myth #1

Red meat and eggs increase blood cholesterol

Both red meat and eggs often get a bad reputation for being high in dietary cholesterol. Many people associate high dietary cholesterol consumption with high blood cholesterol levels. However, extensive research has shown blood cholesterol levels are not significantly affected by cholesterol consumption. Instead, blood cholesterol levels are primarily influenced by genetics and the distribution of carbohydrates and fats in the diet.

Myth #2:

Taking a biotin supplement leads to healthier hair and nails

Biotin is a water-soluble vitamin marketed for hair and nail health. The body uses biotin in nutrient metabolism. The FDA does not regulate supplements, which allows manufacturers to market their product around health claims that do not have supporting evidence. There is little evidence that demonstrates biotin having a significant role in hair/nail health. While a deficiency of this vitamin can result in thinning hair and brittle nails, deficiencies are rare because biotin is found commonly in a normal, mixed diet. The excessive amount of biotin found in supplements has no benefit. Since biotin is water-soluble, excessive biotin is excreted in the urine and not even used by the body.

Myth #3:

Skipping meals promotes weight loss

Skipping a meal can seem like an easy way to reduce calorie intake and encourage weight loss. However, skipping meals can make it harder to lose weight or even promote weight gain. When the body is not getting enough calories to meet its needs, it believes it is in a state of starvation. This means that the metabolism slows down and burns fewer calories. Additionally, skipping a meal may lead you to feeling hungrier throughout the day, resulting in overeating or bingeing on poor quality food.

Myth #4:

Low-fat foods are better for you

Many people are often drawn to foods with “low-fat” or “fat-free” in their name. Removing the fat in foods is not necessarily a good thing. Fat contributes to a food’s flavor. When fat is removed, the food will not taste as good. The missing fat is often replaced with sugar to counteract this. Make sure to check the nutrition label for sugar content when purchasing low-fat foods. Too much added sugar in the diet increases risk for cardiovascular disease, obesity, and diabetes.

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Myth #5:

Nutritionists are experts on food

Many people may look to nutritionists for guidance when seeking nutritional advice. The term “nutritionist” is not regulated. Therefore, anyone can call themselves a nutritionist. Because the field of nutrition is a complex science, a self-proclaimed expert is unreliable at best (especially with so many common nutrition myths believed to be true). When seeking dietary advice, it is best to consult a Registered Dietitian (RD/RDN). RDs are experts when it comes to food and nutrition. RDs are required to complete a four-year nutrition/dietetics undergraduate degree, complete a minimum of 1200 hours of supervised practice, and pass a nationally accredited exam. In the future, a master’s degree will also be required.