5 Food Myths: Why We Shouldn’t Believe Them

Food is a part of our everyday lives. From healthcare appointments, everyday conversations, social media, and magazines, nutrition is a topic that comes up a lot.

Unfortunately, what we often hear about nutrition isn’t always based on science. And as a result, these “nutrition myths” can be unhelpful, pointless, or even potentially dangerous if followed. 

As a practicing Registered Dietitian, I hear food myths and misconceptions daily. Let’s look at five of the most common myths I hear and why you shouldn’t believe them.

Myth #1: Carbs are the enemy 

Carbohydrates are not our enemy. In fact, they are the most important source of energy for our bodies.

When we eat carbs, our bodies break them down into smaller sugars known as glucose.

Glucose is super important as it’s the body’s preferred fuel source: it provides energy to cells, tissues, organs, and the brain. It also gets stored in muscles and the liver when our bodies need that extra boost of energy.

There are two main classifications of carbohydrates: complex and simple carbohydrates.

Complex carbohydrates are rich in nutrients, including fiber, protein, vitamins, and minerals. In particular, fiber is important as it can help you feel full for longer, regulate blood sugars, and benefit cardiovascular and digestive health.

In contrast, simple carbohydrates contain little to no fiber or protein and smaller amounts of vitamins and minerals.

While you want to limit your intake of simple carbs, they can still be incorporated into a well-balanced diet by pairing with other high fiber and protein foods.

Overall, by overly restricting carbs, you may be missing out on the fuel your body needs to function efficiently.

Myth #2: Eat only “clean foods” 

When you break down the phrase “eating clean,” it literally translates to eating foods free from dirt.

However, in dieting terms, it can have several definitions, including:

• Avoiding processed foods containing food colorings or additives.
• Making items from scratch.
• Buying only organic or gluten free.
• Choosing only specific animal products.
• Only eating raw foods.
• Juice cleanses.

On a surface level, avoiding processed foods, making items from scratch, and buying organic can all be safe and even beneficial, to do. However, digging deeper, clean eating may pose potential dangers.

Clean eating can be restrictive. Taking specific food groups away and renaming them as forbidden, unhealthy, and dirty can damage your mental health and your relationship with food. In extreme cases, it can even lead to eating disorders.

The next time you think about trying to clean up your diet, think about what it is that you actually want to achieve.

Whether it’s weight loss, lowering blood pressure, or managing blood sugars, talk with a Registered Dietitian to figure out a safe and effective plan that is right for you.

Myth #3: Detox teas and juices rid the body of toxins 

From teas to juices, several products on the market claim to remove the toxins from your body – and they often aren’t cheap.

Luckily, your body has its own system of removing toxins (a.k.a, detoxification). Your liver, lungs, kidneys, and digestive system all help remove toxins from the body. 

Visit our post, “Detox Teas Demystified: Do They Work and Are They Safe?” for more information on the safety and efficacy of detox diets and other detox items.

Myth #4: Fruits have too much sugar

Similar to the claim that carbs are bad, there is a similar misconception that fruit is not good for you because it contains sugar.

And as a result of this myth, I’ve had clients that are afraid to eat fruit as they think it will cause them to gain weight.

While overeating of anything can lead to weight gain, if it causes you to go over your calorie needs, studies have shown that diets including a variety of fruit are actually helpful for losing weight.

It’s also important to remember that sugar isn’t the only ingredient in fruit.

Fruits are also rich in fiber, disease-fighting antioxidants, and essential vitamins and minerals — all of which are important for our overall health. Fruits are also low in sodium, low in fat, and cholesterol-free.

Myth #5: Immunity boosting foods 

Our immune system is what helps us fight back against disease-causing germs and keep us from getting sick.

And you’ve likely seen articles that talk about foods that can help boost your immune system. This is where the wording is important.

Certain nutrients can help strengthen and support the immune system. Still, when it comes to overall immune health, it’s your overall diet, rather than just individual nutrients, that affect your immune system.

In fact, the Mediterranean diet, which is full of fruits, vegetables, legumes, nuts, fish, and heart-healthy fats, is being researched for its potential role in helping to support a healthy immune system.

All in all, to support our immune system, it’s important to include a variety of fruits, vegetables, whole grains, and lean proteins in our diet.

In addition to diet, regular exercise, getting enough sleep, low-stress levels, washing your hands, and not smoking cigarettes can also help strengthen and support our immune system.

The Bottom Line 

When it comes to food and nutrition, it is always best to check with a Registered Dietitian to ensure the information you are receiving and practicing is evidence-based, effective, and safe. 

Tell us if you’ve seen a Registered Dietitian in the past in the comments below. Have they helped you reach your goals?

Lastly, don’t forget to log your goals and everyday successes to reach them in your Lose It! app.