The world of health, exercise, diet, and nutrition is one of the most misunderstood. The science is always evolving, but the facts are often obscured by myths, misconceptions, and outright falsehoods. It makes it tough to know who to listen to!
Whatever myths you read about below, here’s the one thing you have to remember:
Everyone is different. Our bodies all process foods and nutrients at different levels of effectiveness and sensitivity. The same goes for exercise. The best way to optimize your health through nutrition is to consult with a nutritionist who can give you a personalized game plan.
With that said, here are eight major nutrition myths busted!
8 Debunked Nutrition Myths
Myth #1: Weight management is simple math.
Truth: Not all calories are created equal.
While the idea of “calories in, calories out” can be a helpful guideline in that yes, burn more calories than you consume, it doesn’t give us the full picture. You can follow the math but still be unhealthy. Remember, hitting and maintaining your goal weight doesn’t necessarily make you healthy. Weight is not the only factor. You want to make sure that you are sourcing most of your calories from whole foods, fruits and vegetables, healthy proteins, and whole-grain carbs. You can make the math work eating nothing but chips and cake, but it won’t make you healthy!
Myth #2: Supplements can compensate for a lacking diet.
Truth: Supplements can help, but they don’t substitute for whole, natural sources.
Supplements are beneficial for those of us with certain health conditions, of a certain age, and on medications. Supplements are not, however, your pass to eat garbage. Take your multivitamin, sure, but don’t expect it to do the work of a well-rounded diet…or to balance out your bad eating habits.
Myth #3: All high-cholesterol foods are bad for you.
Truth: Some high-cholesterol foods are highly nutritious.
Cholesterol is extremely misunderstood. Just know this: high-cholesterol foods aren’t automatically taboo. Many are nutritionally dense, filling, and generally beneficial when consumed in moderation. Some high-cholesterol foods that are good for you? Eggs, shellfish, pasture-raised meats, full-fat yogurt, cheese, and organ meat.
Myth #4: Diet and reduced fat foods are a better choice.
Truth: They’re compensating for something.
The words “diet,” “fat free,” and “reduced fat,” don’t typically make good options. You might be attracted to these labels under the belief that you’re making good choices. The reality is much different. These diet foods have often been stripped of most of their fat – in other words, most of their flavor – and food manufacturers compensate by adding sodium and sugars. This is a trend born out of the demonization of fat – but not all fats are bad for you.
Myth #5: Red meat is bad for you.
Truth: Cut and prep make a big difference.
Any food in excess can be bad for you. But if you’ve been avoiding that succulent steak because red meat is bad, think again: the alternative might not be better. There are two things that make a big difference here: the cut and the preparation. The cut of the meat can vary in fattiness and leanness. Not only that, but how foods are prepared or processed can add calories in a bad way.
For example, skipping a grilled steak but picking a chicken dish instead – like a rich chicken alfredo or fried drumsticks – is not a healthier option. In the same way, picking white meats that are highly processed isn’t a good alternative, either! If you’re avoiding red meat, make sure your replacements are worth the swap.
Myth #6: Excess sodium comes from the saltshaker.
Truth: Most extra sodium comes from restaurants and processed foods.
If you’re worried about high sodium intake, adding a shake or two of table salt to a meal isn’t going to make the biggest difference. What will? Cutting down drastically on your intake of processed foods (canned goods, pre-made sauces, prepackaged meals, fast food, etc.) and restaurant meals. These almost always have considerably more sodium than any of us need in a day.
Myth #7: Carbs will make you gain weight.
Truth: Carbs come in a wide variety.
Despite what keto loyalists may say, carbs are not the devil. Our bodies need some of every macronutrient, carbs included! The key is in picking the right carbs. Sure, eating cake, donuts, and copious amounts of pasta will lead to weight gain. These aren’t nutritionally dense carbs. Aim instead for whole-grain and high-fiber carbs, like sweet potatoes, whole grain pasta, legumes, quinoa, and other ancient grains.
Myth #8: Eating healthily is expensive.
Truth: You can eat whole, healthy foods on a budget.
There’s a pervasive idea that eating healthily is much more expensive than the alternative. The truth is this: it’s just not convenient for most people to budget and strategize for healthy food shopping, so they don’t do it. Saving money here means:
· Stocking up on dry staples like rice and pasta.
· Avoiding more expensive precut or prepared vegetables.
· Planning your meals so that you use what you buy.
· Buying only the produce you will use before it goes bad (which may mean more frequent grocery trips).
· Watching for coupons, deals, and other store incentives.
What nutrition myth surprises you most? Share in the comments.