I saw a post on NYT Well about myths nutrition experts wish would die. I thought, hey, I am a nutrition expert! Why don’t we see what I think?
What are nutrition myths?
Nutrition myths are the same as any other myth, except they are about nutrition! Duh! A myth is a perpetuated idea that most people perceive as the truth but it’s not really the truth. It’s just something that’s been repeated so often and for so long that most people assume it’s true.
Nutrition myths can be particularly dangerous because they have the potential to cause real harm. How we eat plays a big role in our health. And health is something we don’t want to mess with. It can also cause stress and anxiety, guilt and shame, and feelings of not belonging due to the exclusivity factor of many myths. Take for example things like supplements, or organic foods, or higher-end groceries. These items are perceived as vital to health, but are out of reach for many people. And they don’t actually offer anything better if we are talking about general nutrition!
So, what are some common nutrition myths?
1. With fruits and vegetables, fresh is best. Any way you can get fruit and veg is good with me. Fresh is not necessarily better than other forms. Things like processing, transit time, and growing conditions can all impact the nutrient value of foods so go with what you can get your hands on. Watch out for added sugar and salt in frozen and canned items. Rinse canned stuff to shake some of the salt.
2. All fat is bad. I think we are all hopefully over the fat-free craze, but yeah… fat-free or low-fat does not mean it’s healthier. Fat-free versions of foods often have additives and sugars to keep them tasting good so it’s a trade-off. If you have concerns for dietary fats by all means choose lower fat items, but be aware of the ingredients!
3. Calories in, calories out is all that matters for weight gain. I will die on the CICO hill. It’s how we lose weight, yes, but our bodies are not mathematical equations. This leaves out important lifestyle factors and diet composition considerations. There is research showing the impact of ultra-processed foods on our health, but I think the ENTIRE composition of your diet truly matters. Also your mental/emotional state. The post called out ultra-processed foods specifically, but as a dietitian who sees people with extreme food anxiety, I can promise you that plays way more of a role (stress, anxiety, guilt, shame) in weight management than we want to admit.
4. Plant milk is healthier than dairy milk. Plant milk is not healthier than dairy. Dairy gets a bad rap but unless you have digestive issues it’s harmless. It has protein. It has some sugar but so what? Like I said your overall diet composition is what matters. Plant milk is also fine as an alternative, but don’t assume it’s healthier because it’s dairy free. Don’t think dairy-free things are healthier by default.
5. Fundamental nutrition advice keeps changing. Nutrition advice does not change. Fads change. The nit-picky, fancy and shocking food claims change. But overall healthy nutrition advice does not change that much with the times. Don’t get sucked into fads being actual nutrition guidelines!