Nutrition Myths You Should Stop Believing

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n the field of nutrition, we often encounter conflicting advice: on one hand, we hear recommendations like, ‘You should eat this’, while on the other hand, we are cautioned with statements, ‘You shouldn’t eat that’.

The world is so full of information that one cannot help but be deceived by false advice. The myths not only put us in doubt but can also pave the way for unhealthy habits and choices that can counteract our wellness objectives.

From carbs make you fat to eating late at night makes you fat, the myths if you believe them can stop you from reaching your optimal health.

In this blog, let’s learn the science and understand better about the nutrition facts…

Also Read: Health Benefits Of Plant Protein You Need To Know

MYTH 1: CARBS MAKE YOU GAIN WEIGHT

This is one persistent myth which may have taken its origin because carbs are easily consumed in large quantities.

The fact is that carbohydrates are the chief source of energy for the brain, muscles, heart, and other organs.

Not all carbs are the same. Simple carbs like glucose, fructose, and sucrose get absorbed quickly and produce instant spikes in blood sugar levels.

Simple carbs include candy, soda, honey, fruits, white bread, pastries and baked goods.

Complex carbs contain many units of sugar molecules linked together, they digest slowly to provide steady energy.

Examples of complex carbs include whole grains (brown rice, oats), legumes (beans, lentils), vegetables and starchy foods.

Complex carbs are composed of vitamins, minerals, and fiber, they take longer to digest and contribute to satiety. This cannot be said about simple carbohydrates. Simple carbs are generally unhealthy as they have low levels of nutrients or either processed to strip away the fiber and nutrient content.

FACT: The entire carbohydrate section should not be blamed because every carb composition is not the same. Carbs inherently won’t cause weight gain, eating carbs in moderation and choosing the right type of carbs won’t cause any weight gain. Regardless of where the calories come from (carbs, proteins, or fats), weight gain occurs when you consume more calories than you burn.

Also Read: Good Carbs Vs Bad Carbs – What’s The Difference?

MYTH 2: SKIPPING MEALS HELP YOU LOSE WEIGHT

Many people aiming to lose weight believe that skipping meals is a fast and simple method to cut calories and reach their weight loss goals. But this is not right, we’ll explain things to you.

While it may appear to you that skipping meals will drastically cut calories, it causes negative consequences.

Skipping meals can cause your body to enter starvation mode since it isn’t receiving enough fuel. When the body enters the energy-conserving mode, it automatically slows down the metabolism to conserve energy, which further complicates the weight loss process.

Skipping meals will make your body crave quick energy which causes you to overeat or choose high-calorie foods later in the day.

Not only this but skipping meals causes your blood sugar levels to drop, causing fatigue, dizziness, and irritability. Skipping meals also causes muscle loss, weakened immunity, and binge eating.

FACT: Have regular, balanced meals and snacks to support metabolism, energy levels, and steady blood sugar levels to prevent overindulgence. Include complex carbohydrates, proteins, and healthy fats to assist in keeping you satisfied.

Also Read: 5 Reasons Crash Dieting Is Bad For You – Know How It’s Risky

MYTH 3: ALL CALORIES ARE CREATED EQUAL

You must understand one thing, not all calories are the same. Now, we’ll ask you one thing, ‘do you think 100 calories from candy and 100 calories from vegetables do the same to you?’ Do you think the calories from different sources have the same effect on your body? No, right?

While candies are a source of sugars and fats, supplying the body with empty calories devoid of nutrient value, vegetables are nutrient-dense. Candy will cause blood sugar spikes and won’t fill you up. Veggies fill you up and promote satiety. Calories from different food sources are metabolized and utilized differently by the body.

Even when the calories from different sources appear the same, their nutrient composition and their effect on the body vary.

FACT: The nutritional value of food matters more than just the calories. Instead of focusing on calories, check for the nutritional value of foods.

Also Read: 6 Diet Mistakes That You Need To Avoid

MYTH 4: EATING LATE (AFTER 8 PM) CAUSES WEIGHT GAIN

This myth might have originated from the fact that people binge eat fried foods, and sugar snacks late at night.

Generally, if your late-night snacking habit is linked to emotional triggers like stress, boredom, and fatigue, then it will cause you to binge eat, which may lead to weight gain.

Weight gain happens when you consume more calories than you burn and choose high-calorie/unhealthy foods throughout the day. The timing of eating is not of much concern here.

FACT: The quality of food (healthy or unhealthy) and quantity of food you consume matter more for weight gain than the timing of food intake. This is how it is, if you have already had your daily allotment of calories and continue to eat after 8 pm or late at night, it will no doubt keep in caloric surplus and lead to weight gain.

Also Read: Night Time Snacking Can Cause Obesity & Ill Effects

MYTH 5: EATING FATS MAKES YOU FAT & SHOULD ELIMINATE IT WHILE ON WEIGHT LOSS

We wonder where such myths take their origin…when fats are regarded as one of the three macronutrients, how can we disregard or eliminate fats from our diet?

Like with carbs, not all fats are bad. Nuts, walnuts, avocados, olive oil, seeds, fatty fish, flax seeds, chia seeds, and fish oil are good sources of fat. Healthy fats are good for heart health and brain health. Monounsaturated and polyunsaturated fats serve as energy sources, they help improve mood, are involved in hormone production, and absorption of vitamins, and help reduce inflammation.

Fats from baked goods like cookies, donuts, fried foods, chips, crackers, red meat, butter, processed foods, and palm oil increase the risk of heart disease and lead to weight gain.

FACT: Fats, no doubt, are high in calorie content but they are one of the essential macronutrients which should be a part of your balanced diet. Refraining fats is not the solution. Make wise choices in choosing healthy fats over unhealthy fats and practising moderation.

Also Read: Low-Carb Vs Low-Fat – Which Is Better For Weight Loss?

MYTH 6: LOW-CALORIE FOODS ARE HEALTHIER

This is ruled out. While low-calorie foods can help achieve weight loss, the overall nutritional quality of foods is what matters, not just their calorie count.

Low-calorie foods need not always be healthier. Low-calorie foods can be classified as healthy and unhealthy.

Vegetables, fruits, whole grains, and lean proteins are all low-calorie food type.

Diet soda, low-calorie chips, low-calorie processed meals, and sugar-free candies are unhealthy. Although they are low in calories, they lack important nutrients.

FACT: Never decide on the quality of foods by looking at the calorie count. Always look for the nutrient composition. Sometimes, the so-called low-calorie foods may be heavily processed and may contain artificial sweeteners, and preservatives. If you rely on low-calorie foods, you don’t get a balanced range of nutrients, the nutrients needed will lead to overeating later.

Also Read: How Do Fast Foods Impact Muscle Building?

MYTH 7: SUPPLEMENTS CAN SUBSTITUTE A POOR DIET

Whole foods include nutrients like fiber, protein, carbs, fats, minerals, and vitamins. Consumption of whole foods daily will help provide your body with the essential nutrients. Supplements are formulated to fill the nutrient deficiencies in your diet. The supplements do not substitute for the broader nutrient and health benefits you get from whole foods. Supplements only complement your daily diet.  

If you are going through stress, have a poor lifestyle, or regularly consume a diet low in essential nutrients, then supplements cannot do any favour.

FACT: Try to get your nutrients as much as possible from whole foods. Consume a balanced, nutritious diet that includes proteins, healthy fats, vitamins, minerals, antioxidants, and phytochemicals. Supplements help fill the nutrient gaps in your diet, they do not replace the benefits of whole foods.

Also Read: Best Nutritious Indian Snacks For Weight Loss

MYTH 8: IT’S IMPOSSIBLE TO GET ENOUGH PROTEIN FROM A PLANT-BASED DIET

This is one common misconception among people. While it’s true that animal-based foods provide high-quality protein, plant-based food sources also provide sufficient protein if consumed in a variety.

It may be difficult to get all the essential amino acids from a single plant-protein source, so what you do is, combine a variety of plant-protein sources and try to get the recommended intake of protein (0.8g to 1g per Kg of body weight).

Quinoa, chickpeas, pumpkin seeds, hemp, nuts, seeds, legumes, brown rice, oats, barley, lentils, and plant-based protein powders are excellent sources of protein.

FACT: A wide variety of plant-based products and a well-balanced plant-based diet will provide all the protein your body needs to retain muscle mass, enable the proper functioning of your body, and stay healthy if consumed in appropriate amounts.

Understanding the truth behind myths over nutrition can empower someone to take control of their health…

The next time you come across a nutrition myth, remind yourself that if you hear it, it doesn't mean it is so…

Also Read: What Makes A Protein High-Quality Protein?

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