Janice Carter Lifestyle Medicine Coach
Common misconceptions in food conversations
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s a Lifestyle Medicine Coach, I spend time with many clients who have diabetes, high blood pressure, high cholesterol, heart disease, and obesity. I enjoy teaching my clients that their fork can be more powerful than the prescription pad when it comes to preventing and reversing chronic diseases. These conversations usually uncover some common misconceptions about food and nutrition. Here are five myths that I hear almost every day, from clients and friends alike:
"I need to eat more protein"
Many people don’t realise that the average Kiwi consumes more than twice the Recommended Dietary Allowance (RDA) of protein, most of it from animal products. Unfortunately, animalbased proteins have been shown to promote faster growth, not only of normal cells but of cancer cells, and have been linked to a variety of cancers as well as heart disease, diabetes, Alzheimer’s disease, and kidney stones. Plant foods contain plenty of protein, and a whole-foods, plantbased diet actually provides exactly what’s recommended in terms of protein requirements – about 8-10 per cent of total daily calories from protein. This happens naturally when people eat a diet of diverse, whole plant foods – there is no need to count grams of protein! And unlike animal proteins, plant proteins from whole foods are not associated with cancer or other chronic diseases. In fact, these foods actually prevent many of the diseases we see today! Chicken, turkey, fish, and eggs are not healthy sources of protein. They all contain significant amounts of cholesterol and saturated fat, in many cases as much as beef, so they are not “heart healthy” foods. Plant-based sources of protein contain zero cholesterol and far less saturated fat. Chicken and turkey usually contain antibiotics, pesticides, and faecal contaminants, and have been associated with salmonella, staph, and other infectious disease outbreaks. Chicken, fish, and eggs have been associated with an increased risk of diabetes. Almost all fish contain mercury, which can cause neurologic and cognitive problems; many also contain polychlorinated biphenyls (PCBs), a toxin associated with cancer. Eggs cause intestinal bacteria to make a substance called TMAO, which can trigger heart attacks and other cardiovascular events. Whole plant foods supply plenty of protein, and they don’t come packaged with cholesterol or high levels of saturated fat. Instead, their protein is bundled with fibre and many necessary nutrients! Great plant-based sources of protein include lentils, chickpeas, black beans, kidney beans, soybeans, and quinoa. Green vegetables such as spinach, silver beet, broccoli, and peas
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are also quite high in protein per calorie. But remember, it’s not necessary to seek out plant foods high in protein, since a varied whole-food, plant-based diet will naturally provide enough protein, without special effort.
"I need to drink milk to have strong bones.”
Many people equate dairy with calcium, strong bones, and the prevention of osteoporosis (low bone density). Generations of advertising slogans courtesy of governmental propaganda have perpetuated this idea. However, dairy isn’t the answer here. Many studies show that dairy products actually increase the risk of fractures related to osteoporosis! The biological purpose of cow’s milk is to support the rapid growth of a calf. Humans have no nutritional or medical need to consume the milk of cows or any other nonhuman species. Cow’s milk has significant levels of female hormones, and usually contains antibiotics, pesticides, saturated fat, and cholesterol — substances that definitely do not do a body good! Dairy has been specifically linked with prostate, ovarian, and uterine cancer, as well as heart disease and early death. The best sources of calcium come from the earth, in foods such as kale, broccoli and leafy greens, sesame seeds and other seeds. As a bonus, these vegetables are high in vitamin K, which is also important for strong bones. Beans are an especially good source of calcium, because they are also high in phytates, antioxidant compounds that enhance mineral absorption (despite common perception to the contrary) and thus protect bone density. Many brands of soy milk, almond milk, orange juice, and tofu are fortified with calcium and vitamin D, just as cow’s milk is artificially fortified with these nutrients. However, there is no need to specifically target calcium sources in the diet; a diverse, wholefood, plant-based diet will provide all of the calcium you need.
"I can’t eat carbs”
Many people are mistakenly led to believe they should avoid carbohydrates, particularly for weight management and diabetes control. Instead, they focus on proteins — especially animal proteins — and fats. Sadly, this approach actually increases the risk of chronic disease and death, and it deprives people of the numerous nutrients found in carbohydrate-containing foods. It is true, however, that not all carbohydrates are created equal. Refined, highly processed carbohydrates raise triglycerides, promote weight gain, and push up blood sugar. On the other hand, starches that come from whole grains bring fibre, essential fatty acids, B vitamins, zinc, and protein into our diets and provide an
