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The Jewish Home | MAY 26, 2022
Health & F tness
17 Popular Nutrition Myths Debunked by Aliza beer MS, rD, cDN
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here is a lot of bad advice about health and nutrition on the internet and on social media. Anybody can share diet advice and information, regardless of whether science supports what they say. Thus, much misinformation about nutrition and dieting is available, which can cause tremendous confusion and even be harmful. Only registered dietitians are the nutrition experts who have the proper scientific education and training to promote health and nutrition-related information. As a dietitian, I want to debunk many of the popular nutrition myths one can find online.
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OctOber 29, 2015 | the Jewish Home
Popular Nutrition Myths Myth #1: Calories in vs. calories out is the only thing you need to lose weight and be healthy. Although creating a calorie deficit, burning more energy than you consume is important for weight loss, but it isn’t the only factor. When it comes to your health, not all calories are created equal. If you eat foods high in saturated fat and processed sugar, your cholesterol, blood sugar, and inflammation levels will likely increase. Similarly, eating unhealthfully can lead to metabolic syndrome, a set of conditions that increase your risk of developing type 2 diabetes, heart disease, and stroke. The source of the calorie is just as important, if not more, than the calorie. Eating nutritious foods like lean proteins, fruits, vegetables, healthy fats, and fibrous carbohydrates will help you lose weight, keep it off, and leave you feeling energized and motivated. Myth #2: You should eat under 1000 calories/day to lose weight. In most cases, a diet under 1,000 calories per day is not heathy or sustainable. Very low-calorie diets have been proven
to slow your metabolism and negatively impact your hunger hormones. Instead, find a calorie range where you can still lose weight but are able to maintain the amount and feel energized. Myth #3: Zero sugar sweeteners are healthy. Artificial sweeteners may have negative health outcomes. These can include Equal, Sweet’ N Low, Splenda, and Sweet One. They can increase the risk of type 2 diabetes, obesity, and metabolic syndrome. Additionally, they can lead to increased appetite, sweet cravings, cavities, headaches, and stomach issues. Myth #4: Eat negative calorie foods to lose weight. There is no such thing as negative-calorie foods. Negative calorie foods are believed to be foods that take more energy to digest than the calories they provide. They include celery, grapefruit, lemon, lime, apple, lettuce, cabbage, and broccoli. People believe that you can lose weight by eating a lot of “negative calorie” foods. However, there is no reputable research that shows
that these foods require more energy to digest than the calories they provide. Instead, focus on eating a well-balanced diet with all different fruits and vegetables, proteins, fats, and carbs. Myth #5: High fat foods aren’t healthy. Our bodies rely on fat for energy, heart and brain health, and vitamin absorption. There are many types of fat that are considered healthy and can be a great addition to your diet. Monounsaturated and polyunsaturated fats like olive oil, avocados, and nuts, as well as fish and flax seeds, are extremely healthy and can provide many nutritional benefits. True, these fats are very high in calories, but instead of eliminating them, consume these healthy fats consistently and in moderation. Avoid saturated fats like fatty meats and hydrogenated oils like shortening and margarine. Myth #6: Juice cleanses are healthy. Although juice cleanses can lead to weight-loss in many cases, it is often only short-term weight loss due to loss of water
weight. The juices are also stripped of any fiber during the juicing process and often contain tremendous amounts of sugar that may leave you feeling energetic, followed by a crash. Many people want to do a juice cleanse to “detoxify their body.” However, our bodies are very good at detoxifying on their own and do not need a juice cleanse to do so. Myth #7: Acai bowls are a good meal. Acai bowls have become super popular in recent years, and many people gravitate towards them for a quick meal. Although acai is filled with a lot of antioxidants, acai bowls usually contain a lot of calories and sugar. Acai bowl stores usually add a lot of toppings like Nutella, nut butter, nuts, seeds, honey, and fruit. These add up and can equal a tremendous number of calories and sugar, without the person realizing it. Additionally, there isn’t a lot of protein in an acai bowl, which makes it a poor meal replacement. Opting for a smoothie with a set ingredient list and making sure to include protein, fiber, and not a lot of sugar will be a much healthier alternative. An example of a healthy smoothie includes: protein like pea protein, unsweetened Greek yogurt, or collagen, a low-sugar fruit like berries, greens like kale or spinach, unsweetened almond milk, and PB2. Adding in some fiber, chia seeds or flax seeds is a good choice. Frozen zucchini or cauliflower can also be added to make your smoothies even creamier. Myth #8: You should detox regularly. There is no such thing as detoxing! A well-functioning body contains a kidney and a liver, which both detoxify by getting rid of toxins. Similarly, skin and lungs are both detoxifying every day. Our bodies are designed to detoxify themselves and do not need help detoxifying. “Detoxing” through fasting, water fasting,
