Don’t always believe what you hear on TV
5 Common nutrition myths busted
Myth 1: Fat is bad for you
Back in the 1980s, people were told that fat is bad for you because it causes weight gain and heart disease. As a result, millions believed that following a low-fat diet was the way to go if they wanted to live a long and healthy life.
Busted:
Fortunately, researchers didn’t like the sound of that either. So, they continued studying the effects of dietary fat on human health and discovered that not all fat is created equal. While saturated fat is linked to raised cholesterol levels and inflammation, unsaturated fats like omega-3 fatty acids help keep cholesterol levels low.
In fact, they can even raise the good cholesterol levels in the blood, keeping chronic inflammation at bay.
Myth 2: Gluten-free foods are healthier
Gluten is the main protein found in wheat and is also present in barley, oats, and rye. Although only a small number of people have coeliac disease, a condition in which gluten causes damage to the intestine, gluten still gets the short end of the stick. So, people worldwide have gone gluten-free.
Busted:
While avoiding gluten is better if you’re sensitive to it, research states that 90% of people don’t need to. In fact, gluten-free options often aren’t the healthier choices at all. A study on gluten-free foods in Australian supermarkets indicates they are generally higher in sugar, saturated fats, and salt with lower protein content.
Myth 3: Carbs make you gain weight
High-fat-low-carb diets have become increasingly popular, resulting in carbs being targeted as responsible for the obesity epidemic and chronic diseases that go with it.
Busted:
While refined carbs and sugars don’t have a spot on the approved healthy foods list, unrefined, whole-grain carbs are actually good for you. They act as fuel for the body in the form of slow-released glucose, preventing a spike in blood sugar and insulin levels linked to weight gain and chronic diseases.
What’s more, whole grains contain fibre that promotes a healthy gut and micronutrients such as B vitamins, antioxidants, and minerals, including iron, zinc, copper, and magnesium.
Myth 4: Detox diets remove toxins from the body
With all the toxic chemicals our bodies are exposed to through food, household products, and the environment, it’s no wonder we feel the need to detox. Detoxes usually involve very strict diets of only vegetable juice and water, often with specific supplements claiming to promote detoxification.
Busted:
The body has a complex built-in detoxification system working 24/7. Your liver is the powerhouse, filtering and neutralising waste products and toxins, while your kidneys work to excrete unwanted substances through urine. Your body even gets rid of toxins through sweat and breath.
So, instead of following a detox diet, support your built-in waste removal system by eating healthy foods and drinking plenty of water. (Minimising your intake of toxic substances will also help)
Myth 5: Snacking is bad for you
Many believe snacking between meals is bad because it leads to excessive calories and weight gain.
Busted:
If you’re going to fill up on snacks high in sugar, saturated fat, and refined carbs, you won’t get any health benefits and turn this myth into truth.
However, if you choose healthy snacks like fruit, vegetables, lean protein, nuts, seeds, and whole grain products, your snack attack is perfectly healthy and justifiable for daily nourishment.