What Are Common Myths About Nutrition?
In the garden of health, myths about nutrition bloom like weeds, disrupting the growth of genuine well-being. Addressing these prevalent misconceptions, seasoned professionals such as dietitians and nutritionists enlighten their clients with evidence-based insights. Unveiling this exploration, the discussion opens with educating on carb balance and concludes with redefining calories as energy, curating a total of four pivotal insights from the experts.
- Educate on Carb Balance
- Reframe Calories as Energy
- Promote Balanced Carb Intake
- Clarify Red Meat Misconceptions
Educate on Carb Balance
One myth in nutrition is that cutting out all carbs is the key to weight loss and overall health. Many clients have the misconception that carbs are "bad" and can't be included in the diet. However, this isn't true.
Cutting out carbs can lead to fatigue, mood swings, and deficiencies. Also, complex carbohydrates, found in whole grains, fruits, and vegetables, provide important vitamins, minerals, and fiber that our bodies need.
As a dietitian, I address this myth through educating clients about the importance of balance and moderation.
Reframe Calories as Energy
So many people equate "low-calorie" with "healthy," when really that's not the case. I can't tell you how many recipes I've seen on the Internet labeled low-calorie that don't deliver anywhere near the nutrition you need in a single meal. Often they're only low-calorie because of an incredibly small serving size — think half a cup of pasta with a couple spoonfuls of sauce for what's supposed to be a dinner entrée, or half a sandwich with no condiments for lunch. Other times they're made almost entirely of vegetables, like zucchini noodles or cauliflower rice, with very little fat, protein, or starch. A meal like that will fill you up for maybe an hour, then leave you starving and craving something much more calorie-dense to prevent an energy crash.
When a client comes in eating a ton of low-calorie meals, we often talk about why calories are a GOOD thing. So many people have been conditioned to think they're bad, but calories give you energy and are required for life. I think this reframe is really important. Sure, eating far more calories than you need each day can have health consequences, but that doesn't mean eating far too few of them is healthy.
Promote Balanced Carb Intake
One myth I frequently see is that carb restriction or elimination is necessary for weight loss. As a nutritionist with over 25 years of experience, I know this is false. I have helped thousands of clients lose weight while still enjoying carbs in moderation.
For example, one client wanted to cut carbs completely and do a keto diet. I explained that while keto works for some, carbs provide fiber, nutrients, and energy that most people need. We developed a plan with carb balance at each meal and portion control. She lost 2 pounds per week eating quinoa, sweet potatoes, and berries without feeling deprived.
Another client thought only protein and veggies were allowed. However, when we added whole grains and legumes, her cravings decreased and her workouts improved. She realized that sustainable weight loss means focusing on nutritious whole foods of all types, not demonizing or worshipping any one nutrient.
The body and mind need balance to function properly and stay motivated. Carbs are not the enemy, and excluding them is usually unnecessary and unsustainable. As with any nutrient, portion control and moderation are key. A balanced diet with nutritious whole foods of all types is the best approach for overcoming myths and achieving your goals.
Clarify Red Meat Misconceptions
One of the most pervasive nutrition myths is that red meat is unhealthy. In reality, red meat, particularly organic, grass-fed, and grass-finished, is an incredibly nutrient-dense food, often considered a superfood. It contains a wide range of essential nutrients such as high-quality protein, B vitamins, iron, zinc, and omega-3 fatty acids. Importantly, there is no credible scientific evidence establishing a causal relationship between consumption of organic, grass-fed red meat and the development of chronic diseases. Most studies that have linked red meat to health issues have focused on processed or conventionally-raised meats, which often contain additives, preservatives, and are subjected to unhealthy cooking methods.
In contrast, modern fruits and vegetables have significantly lower nutrient levels than they did 50 years ago, with estimates suggesting a reduction of up to 50% in vitamins and minerals due to soil depletion, modern agricultural practices, and the extended supply chain. Moreover, many fruits and vegetables are treated with pesticides and herbicides, some of which can accumulate in human tissues, potentially leading to neurotoxicity and other long-term health concerns.
When educating clients, I emphasize these distinctions, clarifying that studies condemning red meat often fail to consider the differences between processed meats and organic, grass-fed varieties, as well as the impact of preparation methods, condiments, and accompanying foods. By addressing these misconceptions, I help clients make more informed decisions about their nutrition.
