Debunking Common Nutrition Myths

Separating Fact from Fiction

Nutrition is a hot topic, but with all the advice out there, it’s easy to get overwhelmed by conflicting information. Some advice sounds credible but is rooted more in fiction than fact.

On this week’s Wellness Wednesday, we’re taking a closer look at some of the most common nutrition myths and uncovering the truth so you can make informed decisions about your health and well-being.

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Myth 1: Carbs Are the Enemy

The Myth: Eating carbs leads to weight gain, so cutting them out entirely is the best choice.

The Truth: Not all carbs are created equal.

Carbohydrates are often unfairly demonized, but they are a vital source of energy for the body. Whole carbs like fruits, vegetables, legumes, and whole grains are packed with nutrients and fiber that promote digestive health and help regulate blood sugar.

“The brain uses about 20% of the energy created from carbohydrates,” states Lori Schnelker, a registered dietitian with Banner Health. “Carbohydrates enable the brain to produce serotonin, which plays a role in mood regulation, sleep cycle and cognition.”

The real culprits are refined carbs—like sugary snacks and white bread—that spike blood sugar and contribute to weight gain when consumed in excess. Instead of cutting carbs entirely, focus on choosing nutrient-dense options.

Myth 2: Eating Fat Makes You Fat

The Myth: Fat in your diet directly translates to fat on your body.

The Truth: Healthy fats are essential for your body.

Dietary fat is essential for nutrient absorption, hormone production, and overall cell function. Healthy fats, like those found in avocados, nuts, seeds, and olive oil, are crucial for brain health and heart health.

The key is moderation and avoiding trans fats, which are found in processed foods and can increase your risk of heart disease. Incorporating healthy fats into a balanced diet won’t make you gain weight—in fact, it might help you feel fuller longer.

Myth 3: You Should Detox Your Body With Juice Cleanses

The Myth: A juice cleanse is necessary to “detox” your body and improve health.

The Truth: Your body already has a built-in detox system.

Juice cleanses promise quick weight loss and a clean slate for your body, but they often lack the fiber, protein, and fats needed for a balanced diet. Your liver and kidneys are your body’s natural detoxifiers, efficiently removing waste and toxins without the need for a liquid diet.

According to Healthline, “There is a lack of scientific evidence to support the idea that juices cleanse your body by flushing toxins.” Healthline claims that some research that does exist on juice cleanses were found to have significant flaws in methodology and low participant numbers.

Instead of cleansing, focus on eating a variety of whole foods, drinking plenty of water, and limiting processed junk—these habits are far more sustainable and effective.

Myth 4: Protein Is Only Important for Athletes

The Myth: Protein is only necessary for muscle-building, so regular people don’t need much.

The Truth: Protein is vital for everyone.

Protein does much more than build muscles. It supports immune function, repairs tissues, and produces essential enzymes and hormones. Whether you’re a weightlifter or a desk worker, protein is essential to your diet.

Protein needs vary based on age, activity level, and health goals, but a balanced intake from sources like lean meats, dairy, eggs, beans, and nuts is crucial for optimal health.

Myth 5: Fresh Produce Is Always Better Than Frozen

The Myth: Fresh fruits and vegetables are more nutritious than frozen ones.

The Truth: Frozen produce can be just as nutritious as fresh.

Fresh produce is fantastic, but its nutritional value starts to decline after harvest. Frozen fruits and vegetables are typically picked at peak ripeness and flash-frozen, locking in their nutrients.

This means frozen produce can be just as, if not more, nutrient-dense than fresh options, especially if your fresh produce has been sitting in transit or on store shelves for days. Plus, frozen options are a budget-friendly and convenient way to eat more veggies.

 

Myth 6: Eating Late at Night Causes Weight Gain

The Myth: Eating after a certain time automatically makes you gain weight.

The Truth: Weight gain is about overall calorie intake, not timing.

Your body doesn’t magically store more fat at night. Weight gain occurs when you consume more calories than you burn, regardless of the time of day.

However, late-night eating is often linked to unhealthy habits, like snacking on high-calorie junk food. If you’re mindful about portion sizes and food choices, eating at night won’t sabotage your weight goals.

Myth 7: Gluten-Free Is Healthier for Everyone

The Myth: Everyone should go gluten-free to improve their health.

The Truth: Gluten-free isn’t inherently healthier.

A gluten-free diet is essential for people with celiac disease or gluten sensitivity, but it’s not necessary for the general population. Many gluten-free products are heavily processed and may lack essential nutrients like fiber and B vitamins.

If you don’t have a medical reason to avoid gluten, whole grains like wheat, barley, and rye can be a valuable part of a balanced diet.

Myth 8: You Need to Drink Eight Glasses of Water a Day

The Myth: Everyone needs exactly eight 8-ounce glasses of water daily.

The Truth: Hydration needs vary by individual.

The “8×8 rule” is a guideline, not a hard-and-fast rule. Hydration needs depend on factors like age, activity level, climate, and overall health. You can also meet your hydration needs through water-rich foods like fruits and vegetables, and other beverages like herbal teas.

The Mayo Clinic calls the 8-glasses of water a day approach “a reasonable goal”, but states that “most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty.”

A simple way to gauge your hydration is by checking the color of your urine—light yellow is usually a good indicator that you’re hydrated.

Myth 9: All Calories Are Created Equal

The Myth: A calorie is a calorie, no matter where it comes from.

The Truth: Quality matters as much as quantity.

While calories are a measure of energy, the source of those calories plays a significant role in your health. For example, 100 calories from a candy bar won’t have the same nutritional benefits as 100 calories from a handful of almonds.

The type of food you eat impacts your metabolism, hunger levels, and overall well-being. Focus on nutrient-dense foods that provide vitamins, minerals, and fiber rather than just empty calories.

Myth 10: Supplements Can Replace a Healthy Diet

The Myth: You don’t need to worry about eating well if you take vitamins.

The Truth: Supplements are just that—supplements.

While supplements can help fill nutritional gaps, they’re not a substitute for a healthy diet. Whole foods provide a complex mix of nutrients, fiber, and antioxidants that supplements simply can’t replicate.

Harvard Health affirms that, “because vitamins and minerals are most potent when they come from food, it’s best to improve the diet before using supplements.” The facts that food tastes better and is often less expensive than supplements are added bonuses according to Harvard Health.

Before adding supplements to your routine, it’s always best to consult a healthcare professional to ensure they’re necessary and safe for you.

 

 

Nutrition myths can be misleading, but separating fact from fiction is essential for making informed choices about your health. Instead of falling for quick fixes and oversimplified advice, focus on evidence-based practices like eating a balanced diet, staying hydrated, and choosing whole, minimally processed foods.

When in doubt, consult a registered dietitian or trusted nutrition expert to guide you toward sustainable and science-backed habits. After all, your health is worth the effort!

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