Nutrition Myths: Debunked! - SportsFit Physio & Health

18 Sep Nutrition Myths: Debunked!

Posted at 13:00h in Dietitian & Nutrition by SportsFit

Have you ever tried researching nutrition, only to feel overwhelmed by the sheer volume of information out there? You’re not alone!

Nutrition advice is everywhere online, but a significant portion of it can be misleading or even false. This flood of information is often fuelled by social media, where anyone, regardless of qualification, can share opinions, make claims and promote fad diets without the support of scientific evidence.

Additionally, people are often drawn to quick fixes and simple solutions, which makes misinformation more appealing. Many seek out easy, one-line answers or extreme advice, such as eliminating or adding specific food groups, based on trending diets.

The complexity of nutrition science, along with the constant influx of new research, can make it hard to distinguish credible advice from false claims. To make informed food choices, it is crucial to understand what is true and what is misleading. Let’s start by debunking some of the most common nutrition myths!

Myth 1: Carbohydrates are bad for you and cause weight gain

Fact: Carbohydrates are a vital part of a balanced diet. They are the body’s primary source of energy and play a crucial role in maintaining normal bodily functions. Eliminating carbs from your diet can leave you feeling tired and sluggish so instead of cutting out all carbs, focus on their quality. Choose complex carbohydrates like wholegrains, fruits and vegetables which provide sustained energy and nutrients, and limit your intake of refined carbs such as white bread and sugary foods.

Myth 2: All high fat foods are unhealthy

Fact: Fat is an essential macronutrient that plays a key role in supporting cell function, protecting our vital organs and aiding in the absorption of vitamins and minerals. Like carbohydrates, it is the type of fat you are consuming that truly matters. Unsaturated and monounsaturated fats, found in foods like olive oil, avocado, nuts and seeds, are beneficial for the body and help reduce inflammation. Whereas, saturated fats, commonly found in processed foods like ice cream, cakes and cured meats, negatively impact our health and should therefore be limited. Instead of removing fat from your diet completely, focus on choosing healthy fats, ensuring that most of your daily fat intake comes from unsaturated sources.

Myth 3: You should only buy products that have a health claim on the label

Fact: Health claims on food labels can be misleading because they only highlight one or two nutrition aspects while ignoring the overall nutritional quality of the product. While the specific claim may be accurate, it does not provide the full picture of the product’s nutrient content. For example, a product labelled as “low fat” might seem healthy, but the claim is overlooking the fact that the product is in fact high in sugar or another unhealthy ingredient.

Do not base your supermarket purchases off of these health claims, be sure to examine the nutrition label before making your purchase. For more information on how to read and understand nutrition labels CLICK HERE.

Myth 4: Fresh produce is always healthier than canned or frozen produce

Fact: Canned and frozen produce should not be considered less healthy than fresh produce. Fresh fruit and vegetables can lose some of their nutrient quality as soon as they are harvested, with transport, time and storage further diminishing their nutrient content. The longer it takes for fresh produce to go from farm to table, the more nutrients it may lose. In contrast, canned and frozen produce is often picked at peak ripeness and quickly processed, allowing it to retain most of its nutrients. As a result, canned and frozen produce often contain as many, if not more, nutrients than fresh produce, making all three versions of produce excellent choices in a healthy diet.

Myth 5: Gluten-free diets are healthier for everyone

Fact: Unless you have coeliac disease or a gluten intolerance, there is no need to switch to a gluten-free diet. Gluten-containing foods like bread and pasta are excellent sources of fibre, and cutting them out of your diet can significantly reduce your fibre intake. Additionally, many gluten-free products compensate for the absence of gluten by adding extra sugar, salt or refined starches to improve flavour and texture, which can offset perceived health benefits. If you have coeliac disease, it is important to check the ingredients label carefully.

Always consult a healthcare professional before adopting a gluten-free diet to determine if it is the right choice for you.