17 Nutrition Myths Debunked by Aliza Beer, MS RD

17 Popular Nutrition Myths Debunked

by Aliza beer MS, rD, cDN

there 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.

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,

juice-cleansing, using herbal treatments, supplements, or following diets of strictly fruits and vegetables can be very dangerous and lead to stomach issues, vitamin and mineral deficiencies, and electrolyte imbalances. Instead, take care of your body by feeding it healthy foods and staying active, and allow your body to do the detoxing.

Myth #9: Carbs make you gain weight.

Firstly, carbs are our bodies’ preferred source of energy. Without carbs, we won’t have energy to do anything. Eating a moderate amount of healthy carbs that are high in fiber can be very beneficial for your health. It is best to focus on wholegrain carbohydrates and starchy root vegetables, as opposed to refined carbs like white-bread.

Myth #10: Salt is bad for you.

Although eating too much salt can contribute to high blood pressure, heart disease, and stroke, our bodies need salt to function. Not eating enough salt can lead to hyponatremia, a condition that occurs when the sodium in your blood is too low. This can lead to nausea, vomiting, and dizziness. Salt, in appropriate amounts, can help you stay hydrated, balances electrolytes, and supports a healthy central nervous system.

Oftentimes, people overdo it and consume a lot of salt. For healthy individuals, it is recommended to consume less than 2,300mg of sodium daily.

Myth #11: Fiber supplements can re-

place fiber from food.

Although fiber supplements can be helpful for some people with constipation, they do not replace fiber from food. Fiber from foods like fruits, vegetables, beans, and legumes have other health benefits and cannot be compared to fiber in the form of a powder or pill.

Myth #12: Snacking is bad for you.

For many people with long-work days or busy schedules, snacks can ensure they stay energized and consume enough food.

Not all snacks are created equal. Fruits and vegetables, hardboiled eggs, nuts, and other high-fiber snacks can be included in a healthy diet. It is best to opt for snacks from a tree or a lean source of protein, instead of a snack from a bag. Try to stay away from bars and chips and opt for a square of dark chocolate or a handful of nuts instead. Nutritious snacks can reduce overeating at meals and can be helpful when eating a meal isn’t possible.

Myth #13: Gluten is bad for you.

Gluten is a protein that is found in wheat, barley, and rye. Aside for people who are gluten intolerant or celiac, there is nothing wrong with gluten. A gluten-free diet is not healthier than a diet that contains gluten. Many gluten-free foods contain a lot of added calories and other ingredients to replace the gluten. Therefore, if you don’t have an issue with gluten, choose whole-grain foods like wholewheat bread.

Myth #14: Bread is bad for you.

Contrary to popular belief, bread is not inherently fattening. However, not all breads are created equal. Refined-white

bread is highly processed and can spike your blood sugar and insulin levels. You can opt for whole-grain bread like high-fiber bread, multigrain sourdough, and Ezekiel bread. These breads are high in fiber, which will help you feel full and satisfied. Whole-grains are also linked to a decreased risk of diabetes, heart disease, and certain cancers. Regardless of your health goals, the right kinds of bread have a place in a well-balanced diet.

Myth #15: Protein can be unlimited.

Many people believe that as long as they are eating lean proteins, protein is unlimited. However, an adult only needs 0.8 grams of protein per kilogram of body weight. Therefore, nobody should be eating unlimited protein, regardless of your goals. When a person eats too much protein, protein is converted and stored as fat. When too much protein is consumed, the kidneys are overworked, which can lead to ketosis, when the body burns fat for fuel.

Myth #16: You can eat whatever you want when you intermittent fast.

Intermittent fasting is a when you fast for a period of the day and eat for the other period of the day. A typical intermittent fast entails 8 hours of eating and 16 hours of fasting. Many people believe that when they fast, they can eat whatever they want during the period of eating and still lose weight. If you break your fast with candy, burgers, French fries, and pizza, you won’t lose weight. If a person consumes more calories than their body burns during their eating window, they won’t lose weight.

Intermittent fasting can help achieve weight loss by curbing night snacking. Many people struggle with late night snacking/binging, but intermittent fasting eliminates that whole scenario. So if you eat a well-balanced three meals and a snack or two within the 8-hour window, then the 16-hour fasting period may help accelerate weight loss to a degree.

Myth #17: You can eat whatever you want after you exercise.

Many people think that putting in time in the gym entitles them to eat whatever they want. Firstly, you can’t fuel your body with junk food and expect it to perform.

In order to be successful in the gym, you need to eat a clean, nutritious diet. Secondly, we usually burn a lot less calories in the gym than we think we did. If you burned 500 calories in the gym and then eat a burger, you consumed more calories than you burned. On one hand, you should never have to earn your food by exercising, and on the other hand, you can’t out-exercise a bad diet. A combination of a moderate exercise routine and a healthful diet will help you reach your goals.

When it comes to your health, not all calories are created equal.

There is so much information online about nutrition and health, which can sometimes make it difficult to differentiate between what is true and what is not. The best way to determine if a piece of information is true is to research if it’s backed by science. If something sounds too good to be true, it’s most likely a nutrition myth.

People share misinformation about health and nutrition very often over social media, which can be difficult to verify. Getting your advice from reputable sources like dietitians and medical professionals will ensure the information you receive is scientifically accurate, thereby allowing you to live a healthy lifestyle.

Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@gmail. com, and you can follow her on Instagram at @alizabeer