Cracking the Code on These 8 Nutrition Myths – Part I

This month we are tackling some nutrition myths that we have come across.  There are a handful (!!), so we are dividing them up into 2 blogs!  Ready?  Let’s dive in! 

Thin equals Healthy 

Just because you are thin, does not mean you are healthy.  Science has shown that people store fat differently in the body.  Fat can be stored in other locations in your body outside of what you see, like around the organs or muscles, still causing you to have health issues/concerns.  Even those who are “thin” can have cardiovascular disease, diabetes and high pressure.  So at the end of the day, if you are “thin” and you are eating candy for every meal, this does not mean you are healthy although it might appear so from the outside.  

On this topic, there is a movement identified as “Health at Every Size” that promotes acceptance and appreciation of one’s body no matter what size.  This initiative shifts the thought of losing weight and focusing on the number on the scale to healthy habits like eating well balanced diet and regular activity.  If you want to learn more, click here!  

Eating after 7PM causes Weight Gain 

Whether you eat the same meal at 6PM or 10PM, you are still eating the same amount of calories, so your body will not store more fat because of the time of day.  Now, if you overeat, no matter what time of day, your body can store these extra calories that lead to weight gain.  

When it comes down to it, listen to your hunger cues no matter what time of day it is.  Eat when you are hungry and stop when you are satisfied.  If you want to learn more about this mindful approach to using your hunger cues, click here! 

All White Foods are Bad 

Not all white food are the same!  Yes, you should be substituting refined grains for whole wheat or whole grains when you can but doesn’t mean they should all get this “bad” label.  There are plenty of white foods that are filled with nutrients.  

For example, onions and cauliflower contain phytochemicals which reduce the risk of some cancers. How about white beans!  They are filled with fiber and a good source of protein. Lastly, the white food that I think gets the worst rep, is the potato.  Potatoes are a great source of potassium and fiber, but unfortunately can be thrown into the “bad” category when they are made into French fries or add sour cream and butter to them when baked.  

Certain Foods can “Burn Fat” 

Have you heard that green tea, apple cider vinegar, caffeine or spicy food can cause you to burn fat?  I have!  So technically when you eat or drink these foods/drinks along with any food/drink item our metabolism increases so you can use what you consumed as energy.  This is a temporary increase, like really temporary…. So even if you are putting these items into your body, it will not increase your metabolism long enough to see a drastic change in weight.  

Everyone should be taking Supplements 

More than one-third of Americans take supplements with most supplements containing fish oil, omega 3, DHA or EPA fatty acids.  Vitamins and minerals are essential to your body’s function and development, but they should not be used to replace real food.  

The bottom line is that you can get what your body needs from following an overall well-balanced diet, but sometimes you do need a little boost, which is where a supplement can come into play.  

Fat makes you Fat 

Fat is a macronutrient like carbohydrates and protein, and you use all macronutrients as energy or calories.  If you end up eating more calories from any macronutrient compared to what you use, your body stores them as fat for later.  

This all being said, fat is a macronutrient, meaning that you actually need fat in your body.  You do want to select unsaturated fats over saturated and trans fat.  Some examples of unsaturated fats are nuts, oils and avocados.  

________ will Boost my Metabolism to Lose Weight 

Metabolism is the process that the body uses to turn food and drinks into energy.  Anything that you eat or drink will technically increase your metabolism so your body can do tasks like breath, digest and control temperature.  Unfortunately, you have little control over the rate of your metabolism no matter what we eat or drink!  Although, you can control the food and drinks you put into your body and other daily habits like physical activity, screen time, smoking, etc.  

“To lose weight I just have to eat less and work out more, right?” 

If only if was that easy…. There are actually many factors that contribute to weight loss, like: 

• Gender 
• Hormones
• Quality/quantity of what you eat 
• Sleep (read more about sleep by clicking here) 
• Physical activity (moderate, vigorous, NEAT – don’t know what NEAT is, click here!) 
• Daily habits (i.e. smoking, screen time) 
• Body composition 
• Age 
• Stress level
• Family history 
• Medical conditions  

So when working towards losing weight, you might need to focus on more than just two factors. 

If you hear someone focusing on one of these myths, share this blog with them!  Let them know the facts.  Also, stay tuned for MORE busted nutrition myths later this month!  

Cheers! 

This blog was written by Amanda J. Stahl RD, LDN, co-founder of Simple Start Nutrition.  For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.  Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.  We’re here to help.

References: 

https://medlineplus.gov/ency/patientinstructions/000893.htm

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508#:~:text=Metabolism%20is%20the%20process%20by,energy%20for%20all%20it%20does.

https://www.huffpost.com/entry/thin-health_b_918942

https://www.scientificamerican.com/article/can-you-be-healthy-at-any-size/