Bad Nutrition Advice You Can Forget (Part 2)
In my last blog post, I broke down some of the poorest nutrition advice that I commonly see circulating the internet and social groups. If you haven’t read it yet, I recommend you check that post out as well. There’s obviously tons of material for these types of posts, since diet culture and fad dieting have pretty much been around since the beginning of time (well, at least since I can remember). I certainly haven’t covered every bad piece of nutrition advice that you could possibly receive, however, here are some more of the most common ones.
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.
1. The “All Natural” Halo. Foods with this label are commonly perceived as healthier. They seem to appeal to those looking to eat organically without paying the higher price. I can’t say I blame that logic, but unfortunately, that’s not how it works. What is and isn’t labeled as “All Natural” is not regulated by the USDA, therefore making it void of any real meaning. Don’t be fooled into paying more for a food only because it is marketed this way. Instead, check out the label and see for yourself whether or not the product is made with real, whole ingredients. That way, you know it really is all natural.
2. Sugar Free Foods = Healthy. While foods labeled this way are void of sugar, it’s very possible that this sweet ingredient is being replaced by an artificial sweetener. While many artificial sweeteners, consumed in moderation, are generally recognized as safe by the FDA, there are still some potential health concerns to be aware of before diving head first into these 0 calorie sugar substitutes.
While further research is needed, some studies have shown that becoming accustomed to the sweetness of artificial sugars (which are significantly sweeter than table sugar by volume), may result in a desensitization of foods sweetened with table sugar (since it’s less sweet). For example, if artificially sweetened beverages and candies become our norm, when it comes to traditionally sweetened foods (like cookies and ice cream, for instance), we may need more of it in order to feel satisfied. The thought is that if we come to expect intensely sweet food, slightly sweetened foods won’t satiate cravings anymore. Other studies show that regular consumption of artificial sweeteners may reduce our ability to associate sweet foods with higher caloric content. This can be dangerous, because it could mean our ability to eat intuitively is diminished. (Source: Harvard Health).
3. Advice Derived From Small Sample Sizes. When considering research studies, it’s critical to not give credence to studies including just a few people. In general, the larger the sample size, the higher the confidence level of the results. This is because the finding at hand has been proven time and time again in lots of cases amongst a larger variety of individuals, versus just being a one off finding. Think of it this way: when you’re looking for advice on an important decision in your life, wouldn’t you feel more comfortable after gathering the advice of 10 friends versus just 1 or 2? The next time you become interested in a research study, ask yourself these questions:
Why was the study conducted?
Who conducted the study? Are they qualified in the field of study?
Who funded the research? Could it be bias, with the funders best interest in mind?
How was the data collected?
What is the sample size? Has the result been proven over and over again?
Are the findings relevant and applicable to you? Everyone is unique, so it’s important to realize that one persons results may not necessarily be pertinent to you.
4. Avoid Carbs After 3 p.m. (Virtual eye roll). It’s no secret that society hates carbohydrates. With fad diets such as the Atkins Diet and the Keto Diet, this nutrient has really taken some heat over the years. I won’t go into why I think this hate is totally undeserved, but I will explain why I don’t think eating carbs in the afternoon and evening are detrimental to your health. While it’s ideal to spread your carb intake evenly throughout the day to avoid blood sugar spikes and dips, a carb is a carb regardless of whether it’s 3 p.m. or 3:15 p.m. Our bodies can’t tell time, and even if they could, they don’t care. Regardless of the time of day, our bodies digest and absorb carbs the same way. When we’re over consuming any type of macronutrient, it will be stored as fat. So for carbohydrates to receive all the bad press for this is unfair. Rather than banning a food group all together after a certain time of day, aim to balance your meals and snacks across the entire day. Listen to your body, eat intuitively, and take note of how certain eating patterns make you feel.
5. Food Combining. Oh boy. I plan on writing a completely separate post on this awful nutrition trend, so keep an eye out for a more detailed break down in the near future. Here’s a summary of how I feel about food combining: This trend goes against science based principles of how the human digestive system works. Our bodies are intricate machines and are incredible at breaking down food and converting it into energy we need, regardless of whether we consume a variety of macronutrients in one sitting or each of them individually. Actually, it’s recommended that we aim to include each of the 3 macronutrients (fat, carbs, and protein) into each meal. For instance, protein helps regulate blood sugar. So, eating a slice of toast with peanut butter, for example, would be a perfect combination for a snack or light meal. The protein from the nut butter will help ensure that the glucose from the bread is absorbed at a steady rate, which is better for blood sugar levels than if you were to eat the bread alone and the peanut butter later. Not only that, but each macronutrient serves many other purposes and function even better when they team up.
I hope this article helped you put some of these pieces of “bad nutrition advice” to rest. As always, 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.