In the world of nutrition, myths can be as stubborn as bad habits. To clear the air, we've gathered insights from six nutrition experts, including Medical Directors and Registered Dietitians. They tackle misconceptions from Low-Fat Doesn't Mean Healthy to why Carbs Are Essential, Not Bad, providing evidence-based clarity to their clients.
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One of the most pervasive nutrition myths I run into a lot is the misguided belief that low-fat or fat-free equates to healthy. It's a misconception deeply ingrained in the public consciousness, often stemming from well-intentioned but outdated dietary advice. The truth is far more nuanced. While it's essential to moderate overall fat intake, eliminating fat entirely is counterproductive. Fats are vital for several physiological processes, including hormone production, nutrient absorption, and cell membrane structure. Plus, they contribute to satiety, helping to regulate appetite.
When patients come to me with a strict low-fat diet, I always make sure to tell them the importance of fat quality over quantity. Healthy fats, such as those found in avocados, nuts, olive oil, and fatty fish, offer numerous benefits. These include supporting heart health, reducing inflammation, and aiding in the absorption of fat-soluble vitamins. Conversely, excessive consumption of processed foods high in unhealthy fats can indeed contribute to chronic diseases.
It's key to remember that the human body requires a balanced intake of macronutrients – carbohydrates, proteins, and fats – for optimal function. While reducing saturated and trans fats is generally advisable, completely eliminating fats can lead to deficiencies and undermine overall health goals. My approach involves educating patients about the different types of fats, their roles in the body, and how to incorporate them into a balanced diet. I also stress the importance of reading food labels and understanding the difference between naturally occurring fats and those added during processing.
A common nutrition myth is that when something is labeled as "natural," it equates to "healthy." People with chronic diseases or health conditions that require dietary intervention can be misled by this. Although "natural" can be a positive adjective for food, it does not grant it a hall pass to be universally "healthy." There could still be an imbalance of nutrients (macro- and micronutrients), be inappropriate for that person's health condition, or it might be insufficient in calories or provide too many calories.
One myth that a few clients have come to me with is the belief that gluten causes weight gain. A few clients have asked me if they can lose weight by cutting gluten out of their diet. In fact, I had a client who said her friend tried it and it worked for her. That might have been true, and I'll explain why.
When people lose weight by cutting gluten out of their diet, it's usually because they have reduced their calorie intake in the process, which is the real reason behind most weight loss.
At least one patient a day asks me if they need to omit eggs if they're watching their cholesterol; I feel like I am constantly hyping up the nutritional benefits of eggs! Whole eggs are high in protein, and nutrient-dense with B vitamins, choline, and antioxidants like lutein and zeaxanthin. Eggs are practically like a multi-vitamin!
Though egg yolks and cholesterol levels are continuously being questioned, consistent evidence supports that cholesterol from egg yolks does not have a significant effect on serum cholesterol. If my patients come to me with elevated cholesterol, I suggest 1 egg yolk with 2-3 egg whites to help maintain the protein in that meal, which is in line with the American Heart Association recommendations.
A common myth I encounter is "It can't hurt to cut out _______." Some common examples of what ends up in the blank include, but are not limited to: sugar, carbs, desserts, gluten, dairy, meat, etc. The truth is that cutting any whole category of foods out of your diet can be risky and has the potential to do harm. I debunk the myth that cutting things out is neutral/good by reminding my clients that all foods fit into our lives in different ways and taking something out of our lives leaves a gap.
Whether it be a nutritional gap, a psychological gap, a social gap, an emotional gap, or a physiological gap, we need to be aware, ready, willing, and able to fill that gap if we are going to eliminate a group of foods from our diet. If we are not prepared and proactive, the gap left by the eliminated food(s) can leave us malnourished, whether nutritionally, emotionally, socially, or psychologically. The unattended-to gap often results in maladaptive methods of filling it, which becomes a harmful cycle. So, if you don't have to cut out foods, don't. If you do have to cut out foods, be ready to take care of your gap(s) so you don't wind up harming yourself.
The most common nutrition myth I hear is that carbohydrates are bad and contribute to weight gain. I have to explain that carbohydrates are a vital macronutrient and serve as our body's primary energy source, fueling our cells and brain. However, not all carbohydrates are created equal.
While reducing added sugars and refined carbohydrates may be beneficial for many, complex carbohydrates—such as whole grains, legumes, and potatoes—and some simple carbohydrates, such as fruit and dairy, provide valuable nutrients and are an excellent source of dietary fiber. When included as part of a balanced diet, the right types of carbohydrates can support weight loss. Following a low-carb diet can leave people lacking essential nutrients and gut-loving fiber, plus it is difficult to sustain long-term.
