Debunking Popular Nutrition Myths You Might Believe

When it comes to nutrition, misinformation is everywhere. Many of us have heard conflicting advice on what we should eat and what we should avoid. This confusion can make it difficult to know what's truly healthy. That's why it's important to sort fact from fiction. In this article, we'll debunk some of the most popular nutrition myths you might believe.

Understanding the truth behind these myths can help you make better choices for your health. By relying on evidence-based information, you can avoid common pitfalls and develop a healthier lifestyle.

Whether it's misconceptions about carbs, fats, supplements, or detox practices, we aim to clear up these misunderstandings and provide you with accurate, useful information. Let's dive in and set the record straight on these prevalent nutrition myths.

Common Diet Misconceptions Debunked

1. Myth: Carbs Are the Enemy

Many people think that carbs are the main cause of weight gain and poor health. However, it’s usually the combination of eating too many calories and too many carbohydrates for the body to manage effectively leading to the slippery slope of insulin resistance (IE Pre-diabetes and Type 2 Diabetes). And not all carbs are created equal. Most people do not overeat fruit, they overeat processed foods and refined grains. Refined carbs like white bread and sugary snacks can lead to health problems, but whole, unprocessed carbs can be a different story depending on the person.

There is nuance as carbohydrates can be an essential part of a balanced diet, providing the body with energy for people who have a healthy body composition and normal labs (LDL, HDL, Triglycerides and A1C). The key is to choose the right types for your state of health. Healthy people can eat high amounts of whole grains, fruits, and vegetables. Whole grains, for example, are packed with fiber, vitamins, and minerals that are beneficial for your body. Instead of cutting out carbs completely, they can focus on eating high-quality sources. This will help you maintain energy levels and support overall health.

Unhealthy people such as those with low HDL, high triglycerides, high blood sugar, high blood pressure, sedentary lifestyle and/or large waist circumference would do best choosing the lowest carbohydrate food sources (the lowest glycemic carbohydrates) such as berries and beans/legumes and eat a low carb diet altogether until their health improves. 

2. Myth: All Fats Are Bad for You

Fats often get a bad rap, but eliminating them from your diet can do more harm than good. Healthy fats play a crucial role in your body, including supporting brain function and hormone production. It's important to know that there are different types of fats, and some are actually good for you.

Fats from whole food sources, whether saturated from animal foods or unsaturated fats like those found in avocados, nuts, and olive oil, offer numerous health benefits. The cholesterol you eat from your food has little effect on your blood cholesterol numbers, which is why the 2015 USDA MyPlate guidelines removed cholesterol intake limits. Including good fats in your diet can help you stay healthy and feel satisfied after meals.  

The most important thing about fats is to keep in mind your fatty acid ratio, specifically omega-3s to omega-6s. These are both essential fatty acids needed from the diet, but omega 6 rich fats like seed oils or vegetable oils (sunflower, soy, safflower, grape seed oil) are the primary oils used in virtually all premade products ranging from mayonnaise to salad dressings to bars, boxed and bagged goods and fried foods. This quickly leads to an over abundance of these omega 6s. 

The problem is that this imbalance may lead to inflammation because omega-3 fatty acids help reduce inflammation and a high ratio of omega-6 fatty acids may contribute to it. An imbalance in omega-3 to omega-6 fatty acids may increase the risk of developing inflammatory conditions, such as autoimmune diseases, allergies, and asthma. The easiest way to balance the ratio is to limit pre-made food, to read labels to avoid the oils mentioned above and to use products made with high-oleic sunflower oil over traditional sunflower oil, but still limit your consumption. Also consider taking high-quality fish oil or eat more wild-caught seafood, walnut or flax oil to offset omega-6 fatty acid intake.

3. Myth: Supplements Can Replace a Healthy Diet

Supplements can be a helpful addition to your diet, but they can't replace the nutrition you get from whole foods. Whole foods provide a complex mix of vitamins, minerals, and other nutrients that work synergistically together to support your health. Supplements usually contain isolated nutrients and don’t offer the same benefits as a well-rounded diet. 

They also often are not in the most bioavailable form and you must work with a well-versed functional medicine nutritionist to understand best forms. For instance, turmeric is often taken for inflammation, but most of it is unabsorbed. Taking the root extract with black pepper (piperine) promotes a significant 2000% increase in the bioavailability of curcumin. Another example is folic acid. Folic acid must be converted in the body to be activated and at least 30% of the population has a mutation known as MTHFR mutation making it inefficient at doing so. Folate is the best form instead. This overlaps with B12 as cyanocobalamin, methycobalamin is far superior. Often the most superior forms are less common in supplements.

High-quality, practitioner-grade supplements can fill in the gaps of what might be missing from your diet. They can be especially useful if you have specific deficiencies or if your dietary needs are hard to meet through food alone. But they should be used in addition to, not instead of, a variety of healthy foods. Eating a balanced diet remains the best way to get the nutrition your body needs.

4. Myth: You Should Detox Regularly

The idea of detoxing has become incredibly popular, but the science behind it doesn't support the hype for the average person. Your body naturally detoxes itself through the liver, kidneys and sweating. Special detox diets or cleanses aren't necessary and can sometimes do more harm than good as they can release too many toxins at once. In special circumstances of toxin buildup that can be seen in industrial workers, hair stylists (arsenic), those with silver fillings (mercury), autoimmune disease (mercury), black mold toxicity, etc., a gradual toxin elimination with the guidance of functional medicine practitioner is best. 

Focusing on a healthy lifestyle is a better approach to supporting your body's natural detox processes. This includes eating a balanced diet, staying hydrated, consistent exercise that induces sweating and high quality sleep. Instead of doing extreme detoxes, aim for consistent, healthy habits that support overall wellness.

Separating Nutrition Fact from Fiction

Debunking these popular nutrition myths helps us make better choices for our health. Carbs and fats are not enemies; they are vital nutrients when chosen wisely. Supplements can support health but can’t replace whole foods. Detoxing is unnecessary when you maintain a healthy lifestyle.

Our goal is to guide you on your health journey with evidence-based information. Understanding the facts allows us to focus on what truly benefits our wellness. If you're ready to learn more and get personalized support, contact Thrive Nutrition today. Our virtual nutritionist in Minneapolis is here to help you achieve a healthier, happier you!

PS: 90% of clients pay $0 for nutrition care when they use insurance for preventative services like overweight/obesity, pre-diabetes, hypertension and more.