5 Common Nutrition Myths Busted
Key points:
Most adults weren’t taught nutrition beyond the food pyramid, 5 food groups, diet culture and what they learned at home.
Diet culture promotes a range of nutrition myths that lead many adults to make dietary choices that aren’t as healthful as they believe.
Debunking the myths below helps you build your diet around foods that fuel and nourish your body while supporting holistic health.
One of the things that makes meal planning so difficult is that you must decode nutrition facts vs. fiction. Below are 5 common nutrition myths that I debunk to help you transform the way you plan your meals. In addition to the myths below, nutrition is never a one-size-fits-all equation. You must nourish your body with what it needs in each season of life.
Myth #1: All Carbs Are Bad
The gluten-free craze, and many fad diets, drastically reduce carbs or eliminate bread, grains, and cereal from your diet. This extreme approach is overkill. You must consider if you’re consuming processed/simple carbohydrates that your body processes quickly, or complex carbs that provide nutrients and sustainable energy.
The Truth
Not all carbs are created equally. Complex carbs contain fiber and nutrients that energize your body. Most processed foods contain simple carbohydrates that your body processes as sugar/glucose. If you feel hungry after you eat, you may not be consuming enough carbohydrates. Build approximately 45% of your diet around oats, quinoa, lentils, whole grains, and other complex carbs.
Myth #2 Low-Fat and Fat-Free Foods Minimize Weight Gain
Creative marketing leads us to believe that full-fat foods are “bad” and low-fat or fat-free foods are “good”. Fat is an essential macronutrient that plays a vital role in regulating hormones, cognitive function, and nutrient absorption. Food brands that remove the fat from their foods replace it with sugar and refined carbs that offer little to no nutrient value.
The Truth
Fat isn’t the leading cause of weight gain; sugar is. Keep trans fats and saturated fats to a minimum, building your diet around unsaturated fats derived from natural food sources. This includes lean meat, avocado, nuts, seeds, and legumes.
Myth #3 Natural Sugars Are Healthier
A common food myth is that if you sweeten foods and beverages with natural sugar sources that they’re “better” for you. Raw sugar, honey, maple syrup, coconut sugar, and agave are less processed than high-fructose corn syrup—but they still count toward your grams of sugar per day.
The Truth
High-fructose sugar and white sugar are processed faster than natural sugar sources, but they still boost your blood sugar. Limit sugar (even if derived from fruit and fruit juice) to less than 25 grams per day. That’s about 6 teaspoons of sugar per day. Ideally, spread your sugar intake out throughout the day.
The Sugar Exceptions
Allulose and monk fruit are the exception to the sugar rule! These naturally derived sugar alternatives sweeten without spiking your blood sugar. Ensure that the ingredients in foods and beverages sweetened with allulose or monk fruit don’t contain sugar alcohol or artificial sweeteners.
Myth #4 Produce Must Be Fresh
Although you may prefer the flavor or texture of fresh produce to frozen produce, the nutrient variance is minimal. Frozen fruits and veggies are picked at the peak of ripeness, then chopped and frozen. Some nutrients are lost during processing, but once frozen nutrients are preserved. Fresh produce loses some nutrients each day past its peak. As such, frozen produce may be more nutritious.
Truth
The nutrient difference is marginal. It’s more important to ensure easy access to fruits and vegetables. Keep your fridge and freezer stocked so you always have healthful options.
Myth #5 You Should Never Salt Your Food
According to the CDC, the average American consumes 3,300 or more grams of sodium per day. The daily suggested amount for most adults is closer to 2,300 milligrams per day. This leaves many adults skipping the salt when eating home cooked foods. However, a standard saltshaker only dispenses about 50 mg of salt per shake.
Truth
The average adult consumes 70% of the salt in their diet from pre-packaged and ultra- processed foods. This includes fast food and the food in many restaurants. So, the saltshaker isn’t the problem, the ultra-processed food is.
Meal Planning Beyond the Healthy Eating Myths Above
Debunking popular nutrition myths is one of my roles as a dietitian. I work with each client to create delicious and nutritious meals that fuel their mind and body. Whether your goal is weight loss, weight maintenance, improved biometric health markers, nutrition in perimenopause, or proactive health—I help you to transform the foods and flavors you love into nutrient-dense meals.