Bad Nutrition Advice You Can Forget (Part 1)

If you’ve ever surfed the high seas of internet pseudoscience, then you’re aware of how contradicting it’s nutritional advice can be. Pseudoscience is making a big splash in the diet world, causing mass confusion and spreading unsupported health claims. Nutritional science, like all forms of science, is ever evolving. To keep up with what’s real and what’s bogus, it’s important to speak with a medical professional. This article is meant for educational purposes only, and does not replace individualized medical advice unique to your need. Without further ado, here are 5 of the most common (and misleading) pieces of nutrition advice you can forget.

Myth 1: “Only shop on the perimeter of the grocery store.” I completely understand the intent of this advice: the outer edge of the grocery contains more of the nutrient dense foods, like the produce, fresh meat, and dairy sections. Avoiding the middle aisles means avoiding most of the processed and prepackaged foods. But it also means you’re missing out on really wholesome and healthful foods, like frozen veggies, frozen fruit, whole grains, lentils, beans, nut butters, nuts, herbs and spices. These are all items found in the aisles of the store rather than the perimeter. So while shopping the perimeter is a good rule of thumb, don’t let it become a hard and fast rule.

Myth 2: “Gluten Free = Healthy.” While it’s true that gluten can be dangerous and is intolerable to some, this is not the case for over 90% of individuals. Gluten refers to a group of proteins found in wheat, barley, and rye. Those that are gluten sensitive or suffer from Celiacs disease should avoid foods containing gluten. For the rest of us, however, it’s completely safe to consume (and, contrary to popular belief, not unhealthy). Actually, gluten free alternatives are often higher in fat, sodium, and sugar, in order to make up for the lack of texture and flavor the gluten containing option provides.

Just because a food is free of gluten, doesn’t mean it’s healthful. For example, french fries and ice cream are often made without gluten… but that doesn’t mean they’re a nutritious option. Snacks labeled as “gluten free” may still be packed with sugar, saturated fat, and sodium.

Super nutritious foods, such as whole wheat bread, farro, couscous, and whole grain pastas are rich in B Vitamins, fiber, and iron. By cutting gluten from your diet, you may also be trimming these important vitamins and minerals as well.

Myth 3: “Organic = Healthy.” Studies show that organic crops tend to contain higher levels of antioxidants and significantly lower levels of chemical pesticides and herbicides. Organic dairy is known to (sometimes) have increased amounts of omega-3 fatty acids compared to it’s non-organic counterpart. In animal products (like meat and dairy), the use of antibiotics and hormones are restricted. So of course, eating organically has it’s upside.

However, organic junk food is still junk food. There are tons of organic cookies, pastries, ice creams, alcoholic beverages, chips, and soft drinks on the market. According to the USDA, “certified organic foods are grown and processed according to federal guidelines addressing, among many factors, soil quality, animal raising practices, pest and weed control, and use of additives”. Nowhere in that definition does it require that these foods be low calorie, low sugar, low in saturated fat, low in sodium, or that they need to contain a certain level of vitamins, minerals, or fiber. It’s important to note that just because something is labeled as “organic”, doesn’t mean it deserves the halo of being a highly nutritious “superfood”.

Myth 4: “Cutting carbs will help you lose weight.” While cutting out any major food group will most likely result in weight loss, it’s probably temporary and unsustainable long term. It also probably has more to do with cutting back on total calories versus specifically on carbs. Weight loss is a result of our bodies using more calories than we’ve consumed. When it comes to weight loss, our bodies don’t really care whether or not the calories come from carbohydrates, fat, protein, or a combination of each.

It’s worth putting here that our bodies do function best when we’re providing them with adequate amounts of carbohydrates, protein, and fat. While each of us require unique amounts of each, it’s generally recommended that we consume roughly 45-65% of our calories from carbs, 20-35% from fat, and 10-30% from protein. That’s because each of these play an important role in our health. It’s not ideal to ban one of these macronutrients, unless specifically advised to you by your health care provider.

Myth 5: “You need to detox.” It’s normal to feel a little “bleh” after over indulging on processed foods or a night of one too many drinks. However, if your concern is “detoxing”, don’t worry. Your liver and kidneys have your back. As long as these organs are healthy and properly functioning (and if you don’t have any underlying medical conditions that would effect this process), then you have a built in “detox” system. Juice cleanses and “detox” meal plans are a huge fad right now (and, unfortunately, have managed to stick around for longer than I had hoped). People who peddle these claims typically use buzz words such as “toxins” and “poisons”, but never provide a scientific definition of what they really mean. Sure, some of the food we eat contains junk that our bodies certainly don’t need. When this happens, our liver processes and packages up toxins into a material that is more easily passed to the kidneys for excretion through the urine. These two organs work hand in hand to prevent waste material from building up in your body. So while it’s always a good idea to incorporate more fresh fruits and veggies into your diet, there’s no reason to restrict your body of proper nutrition. Save money and skip the starvation diet by listening to your body and fueling it properly instead.

So there you have it. 5 of the most common pieces of nutritional advice that you can live without. Before making any big changes to your diet or health regime, it’s important to discuss it with your physician and dietitian first. Information found online should only come from credible sources, and even then, it should be used as a guide… not a replacement for an individualized prescription. Your certified health provider can help you decipher between what information is backed by science and what’s not. They will assess your unique nutritional need and advise you accordingly.