Fact vs. Fiction Nutrition Edition

Nutrition can be confusing, especially when you see “eat this not that” from every social media platform. This misinformation can make it incredibly hard to decipher what is fact and what is fiction. So, how do nutrition myths even begin? It all starts when unqualified individuals begin to make claims based on their opinion. These false claims can then spread like wildfire. If you are seeking nutrition education, please always error on the side of caution when seeking advice from anyone other than a registered dietitian (RD/RDN) or qualified professional.

To keep things simple, if you come across a diet, supplement, or nutritional claim and it seems too good to be true, it probably is. Nutrition isn’t glamorous, appealing or seductive. It is, however, evidence-based. In an effort to help clear up some confusion around what is factual, let’s dive into some common nutrition myths that you may have heard.

Myth #1: You should avoid carbs because they cause weight gain.

Fact: No one nutrient or food group will make you gain weight. Gaining weight is extremely complex and can be the result of a variety of reasons. The saying “calories in vs. calories out” is misleading because weight gain can be attributed to life-saving medications, genetics, hormone imbalances and metabolic adaptions. There is no doubt that carbs have received a bad reputation over the years thanks to some common fad diets. However, carbohydrates are important because they give us the energy we need to supply our working muscles and brain with adequate fuel! When you cut carbohydrates out of your diet, you are missing out on key nutrients such as B vitamins, folate, zinc, magnesium and fiber. Fiber is important for many different reasons including bowel health and blood glucose regulation. Bottom line, carbs can and should be apart of a healthy diet even when weight loss is the goal. Try to incorporate nutrient-dense carbohydrate choices (whole grains, fruits and vegetables) instead of completely eliminating carbs,

Myth #2: You cannot get adequate protein on a vegan diet. 

Fact:  With carful planning, a vegan or vegetarian can meet protein needs. Whether you decide to go vegan for health, environmental, or ethical reasons, there are plenty of food sources to ensure adequate protein intake. Plant sources of protein include tofu, edemame, tempeh, nuts, seeds, lentils, and quinoa. If you decide to go vegan, planning your diet is crucial to ensure you have enough protein, iron, calcium, and vitamin B12. A dietitian can help with all of this planning!

Myth #3: You should avoid consuming gluten in your diet.

Fact: Unless you have Celiac disease or are sensitive to gluten, there is no need to avoid gluten. Celiac disease is an autoimmune condition that causes damage to the lining of the small intestine and results in malabsorption of some nutrients. Common signs and symptoms include diarrhea, bloating and gas. A gluten sensitivity may result in similar symptoms. For a person that does not experience symptoms of Celiac disease or an intolerance, gluten can be part of an overall healthy diet!.

Myth #4: A juice cleanse is needed to “detox” your body.

Fact: A juice cleanse is not needed because our body does this naturally for us! If you have a functioning set of kidneys and liver, your body is already a detoxing machine. The liver and kidneys help us eliminate waste by aiding in the process of metabolizing medications and alcohol, maintaining hydration and excreting waste via urination and defecation. So, save your money on those detox teas and juice cleanses and instead thank your body. :)

-Errin :)