Debunking Common Nutrition Myths
The world of nutrition and ‘wellness’ can often be fraught with myths and misconceptions. From fad diets promising quick fixes to outdated nutritional advice, it's easy to feel overwhelmed and confused about what to believe.
As a Nutrition Coach working from a non-diet approach, I want to debunk some of the most common myths and help you cultivate a healthier, more sustainable relationship with food.
A Word on Gentle Nutrition
Gentle Nutrition is the tenth principle in the Intuitive Eating framework. It encourages making food choices that honour your health but that are also satisfying.
The following are some of the key elements of Gentle Nutrition to keep in mind as we look at some common diet myths:
Balance
Variety
Flexibility
Satisfaction
Self-Compassion
Ultimately, it’s about allowing all foods to fit into your diet in a way that doesn’t promote feelings of deprivation. Remembering, no one meal or day will make or break your health and that perfection is neither attainable nor necessary.
Myth 1: Carbs Are the Enemy
One of the most common and pervasive myths is that carbohydrates are bad for you and should be avoided at all costs. This myth has led to the popularity of low-carb diets such as keto and Atkins. However, carbohydrates are a vital source of energy and play a crucial role in our overall health.
The Truth About Carbs
Carbohydrates are the body's primary energy source. They fuel our brain, muscles, and other essential bodily functions. Whole grains, fruits, vegetables, and legumes are excellent sources of carbohydrates, which are rich in fibre, vitamins, and minerals.
Rather than eliminating carbs, take a ‘Gentle Nutrition’ approach. Can you embrace a wider variety of carbohydrates for example?
Myth 2: Fats Are Bad
For many years, dietary fat was demonised, leading to the rise of low-fat products and diets. The myth that all fats are bad for you has been debunked, but its remnants still influence many people's food choices.
Heart-Healthy Fats
Fats are essential for various bodily functions, including hormone production, nutrient absorption, and brain health. Fats, such as those found in avocados, nuts, seeds, and olive oil, can support heart health and reduce inflammation. These should be a staple in your diet for optimal health.
Myth 3: Detox Diets Cleanse Your Body
Detox diets and products claim to cleanse your body of toxins, leading to better health and weight loss. These diets often involve fasting, juicing, or consuming specific foods or supplements.
The Reality of Detoxing
Your body is equipped with its own highly effective detoxification system—your liver, kidneys, and digestive system. These organs work continuously to remove toxins and waste products from your body.
Rather than resorting to extreme detox diets, support your body's natural detoxification processes by eating a diet rich in fruits, vegetables, whole grains, and lean proteins. Staying hydrated and enjoying regular movement also play crucial roles in maintaining your body's health.
Myth 4: You Need to Follow Specific Eating Rules to Be Healthy
Diet culture often promotes rigid eating rules, such as avoiding certain foods, eating at specific times, or following restrictive meal plans. These rules can lead to stress, anxiety, and an unhealthy relationship with food.
Embracing Food Freedom
A non-diet approach encourages flexibility and balance. It allows you to enjoy a variety of foods without guilt or fear. Instead of following strict rules, focus on overall dietary patterns that promote health and well-being. This includes eating a wide range of foods, savouring your meals, and honouring your body's hunger and fullness signals.
Myth 5: Weight Loss Equals Health
Weight loss is often equated with better health, that thinner automatically means being healthier. However, this myth oversimplifies the complex relationship between weight and health.
Health at Every Size (HAES)
Health is not determined solely by your weight. The Health at Every Size (HAES) approach promotes the idea that people can pursue health and well-being at any size. It focuses on behaviours such as eating nutritious foods, staying active, and managing stress, rather than achieving a specific weight.
“Research has shown that people who engage in positive healthy behaviours can improve their health markers, regardless of whether they lose weight (1,2,3,4).”
Myth 6: You Need to Eat 'Clean' to Be Healthy
The concept of 'clean eating' has gained popularity, with the idea that some foods are inherently 'clean' while others are 'dirty' or bad. This binary thinking can lead to guilt and shame around food.
The Non-Diet Approach to Eating
Food is not morally good or bad. A non-diet approach promotes the idea that all foods can fit into a healthy diet. Rather than labelling foods as clean or dirty, focus on variety, balance, and moderation.
Myth 7: You Need to Track Glucose Spikes to Be Healthy
Recently, there has been a trend towards using continuous glucose monitors (CGMs) to track blood sugar levels in non-diabetic individuals. However, it’s just not necessary.
The Reality of Glucose Tracking
Tracking glucose spikes is primarily beneficial for individuals with diabetes or insulin resistance. There is currently no evidence to suggest that glucose monitoring is beneficial for those without diabetes. In fact, it may lead to people cutting out food from their diet that is actually nutritious. For the general population, it’s more important to focus on a balanced diet that includes a mix of macronutrients to maintain stable energy levels.
Myth 8: Ultra Processed Foods (UPFs) Are Unhealthy
Ultra processed foods are widely considered unhealthy. While it's true that some ultra processed foods have a lower nutritional value than say an apple, it's important to recognise that the term UPF covers a huge variety of foods and they do provide nutritional value. Remember, no food can make you unhealthy.
Navigating Ultra Processed Foods
Ultra processed foods can be part of a balanced diet.
For instance, fortified cereals, whole-grain bread, and canned beans provide essential nutrients and convenience. White flours are enriched with calcium, iron and B vitamins – playing an important role in keeping the population healthy.
Ultimately, the vast majority of food we eat is processed in some way. Indeed, the processing of food is necessary – it makes food safer and gives food items a longer shelf life.
Conclusion
Diet myths can be misleading and harmful, promoting unrealistic expectations and unhealthy relationships with food. Embracing a non-diet approach helps you break free from these myths and fosters a more balanced, sustainable way of eating. By listening to your body, practising intuitive eating, and focusing on overall health rather than weight, you can achieve a healthier and happier relationship with food.
If you need support, consider working with a nutrition professional who embraces a non-diet approach to guide you on this path. You can book a Free Discovery Call with me.
References
Bacon, L., Keim, N. L., Van Loan, M. D., Derricote, M., Gale, B., Kazaks, A., & Stern, J. (2002). Evaluating a ‘non-diet’ wellness intervention for improvement of metabolic fitness, psychological well-being and eating and activity behaviors. International journal of obesity, 26(6), 854-865.
Clifford, D., Ozier, A., Bundros, J., Moore, J., Kreiser, A., & Morris, M. N. (2015). Impact of non-diet approaches on attitudes, behaviors, and health outcomes: A systematic review. Journal of nutrition education and behavior, 47(2), 143-155.
Carroll, S., Borkoles, E., & Polman, R. (2007). Short-term effects of a non-dieting lifestyle intervention program on weight management, fitness, metabolic risk, and psychological well-being in obese premenopausal females with the metabolic syndrome. Applied Physiology, Nutrition, and Metabolism, 32(1), 125-142.
Hawley, G., Horwath, C., Gray, A., Bradshaw, A., Katzer, L., Joyce, J., & O'Brien, S. (2008). Sustainability of health and lifestyle improvements following a non-dieting randomised trial in overweight women. Preventive medicine, 47(6), 593-599.