4 Common Nutrition Myths That Need To Go
By Njeri Kubania
In recent years we’ve seen a positive shift in health and wellness with people becoming more conscious of their diet and lifestyle. Unfortunately, this has also come with an influx of conflicting information from countless sources, each swearing by their own tips. Sifting through this information to get to the correct advice given by nutrition and health experts can be tedious and frustrating.
Here are some of the most common nutrition myths and the truth behind them.
- For sustainable weight loss you need to cut out carbs;
Word on the streets is that carbohydrates are the devil and they need to go. The truth is they are actually quite essential for our health. Complex carbs are nutrient dense and are found in healthier sources like whole grains and tubers like potatoes, sweet potatoes and arrowroots. They provide energy for your body and brain, help regulate your blood sugar, keep you full for longer and provide your body with important nutrients like fiber, vitamins and minerals. Simple carbohydrates, usually found in processed foods like sodas, pastries are the ones you need to limit because they are high in calories but contain little to no nutritive value. Cutting out a whole food group from your diet is not sustainable long term and leads to flactuating of weight.
2. Gluten free foods are healthier:
Gluten is a protein found in grains like wheat, barley and rye. Unless you are sensitive to gluten or have been diagnosed with a disorder known as celiac disease; where your body cannot digest gluten, there is no need to cut it out of your diet. There is no evidence showing that going gluten free will make you healthier or help in your weight loss journey, so please enjoy your whole grain slice of bread in peace. Nutritionist orders.
3. Fats are bad for you.
Fat has been getting a bad rep with everyone switching to fat free alternatives and avoiding fat dense foods. However, our bodies require dietary fat for energy absorption of some vitamins, brain health and control of cholesterol. Some fats are definitely healthier than others and to understand them better we have to divide them into three categories.
- Unsaturated fats are liquid at room temperature. They are found in fatty fish like tuna, seeds like flax seeds, pumpkin seeds & sunflower seeds, nuts like peanuts, almond, macadamia, walnuts, olives and avocado. They help control the “bad” cholesterol levels in the blood and lower the risk of heart disease and stroke. They are the healthiest kind of fats and should be included in our diet.
- Saturated fats are solid at room temperature and usually found in animal meat, poultry skin and whole dairy. They should be consumed in moderation. High intake leads to weight gain and health concerns like elevated cholesterol.
- Trans Fats are hydrogenated fats found on most processed foods like pastries, margarine and other fried foods. These are considered harmful to your health and should be avoided. Excessive intake leads to weight gain and other health conditions.
- Weight loss products promising instant change;
Remember, there is nothing like a quick fix when it comes to weight loss. Most of these remedies have no scientific backing. It is time to let go of the pills, herbal teas and fad diets promising you fast and effective weight loss. What matters most is your overall dietary patterns. Are you eating a variety and in the right portions? How is your relationship with food? How much physical activity are you getting throughout the week? Sustainable weight loss and your ability to keep it off solely depends on behavior and lifestyle change. Anyone promising you immediate results is lying to you. That three months intense diet that you can barely keep up with is only making your relationship with food worse because what happens 6 months down the line?
In summary
Taking charge of your health is the first step to improving your quality of life. However, to avoid falling victim to all the misinformation out there, always do your research and consult qualified professionals to make your journey seamless and more fulfilling.
