Nutrition Myths: have you fallen prey?

What does it mean to eat healthily?

If you thought:

• Organic
• Gluten = bad
• Artificial sweeteners = cancer
• Vegetarian/Vegan

Well, you may have fallen prey to these top nutrition myths and the fancy marketing companies do to make you believe these things.

What does the EVIDENCE actually prove of these Nutrition Myths?

Organic Foods

• There is a LACK of evidence of the negative effect of not eating organic
• No significant differences in biomarkers or nutrient levels in adults (Smith-Spangler et al. 2012)
• There is NO research concluding that organic contains more nutrients

So where did this belief come from? Food companies and marketing. Plain and simple.

Then why is it such a ‘thing’? Studies do show that organic foods contain less (not zero) pesticides than non-organic. BUT, in either case, the levels in each category are well within safety limits (meaning no harm done).

Gluten

• Anecdotal reports of “cutting out gluten and losing weight/feeling better” are not EVIDENCE nor science.
• There is no direct effect of gluten
• Celiac patients are often reported to gain weight after following a GF diet. Because now they are able to absorb their nutrients 😊

Why do people swear by ‘gluten-free’? Again, marketing. Tell me if you’ve heard this before….”The grains of today are not like the wheat of the 1800s….” Insert Ancient Grain ad.      

Ha. Ha. HAHAHAHAHAHAHAHA!!!!

Also, it is important to understand the laws of thermodynamics and energy balance. Those anecdotal reports of self-diagnosed gluten-sensitive people most likely feel better because junk food contains gluten. Eliminate lots of foods you overeat —-> weight loss. Weight loss and healthy body composition = FEELING AWESOME.

Artificial Sweeteners

• There is no consistent evidence that intense sweeteners cause insulin release or lower blood sugar in normal subjects (Renwick & Molinary 2010)
• Observational studies of people who consume lots of artificial sweeteners are also of people who are not health conscious.

Where did the myth of artificial sweeteners come from? Mostly animal studies (we are not mice) and conspiracy theories on aspartame. There is something to be said about natural sugars vs. consuming the laboratory-made unnatural stuff, but again, the law of thermodynamics.  Replacing a bad habit of soda every day with the diet version HELPS weight loss (and with appetite suppression). Weight loss/healthy body composition = BETTER HEALTH!

Vegan/Vegetarian

• There is no significant difference between ‘health-seeking’ vegetarians and omnivores (Key et al 1996)
• Vegans and Vegetarians tend to be health-seeking, which means they are super conscious of what they are eating, and they need to be! The ones who are not ‘health-seeking’ are more likely to be nutrient deprived.

[Personal Bias] Now, I understand the preferential reasons why some would choose to adopt this lifestyle, but it really grinds my gears when it is because of a documentary, news article, or any source that induces fear and confusion! Please, don’t fall for marketing and conspiracy theories. Meat, dairy, and eggs all provide an abundance of nutrients necessary for our survival and are effectively absorbed (our guts can take it). Healthy vegans and vegetarians supplement their diets with the nutrients found in these products in order to be healthy.

Why is the myth still lurking around? Well, because omitting entire food groups from a diet makes it a little bit harder to overeat. Consume less energy (food) than your body needs –> weight loss–>  the appearance of a more slender physique –> which is associated with health. It could also mean malnutrition, though.

SUMMARY

Overall, just being a HEALTH SEEKING individual is good for you. Seek nutrient-dense food, whether it is organic or not. Refrain from consuming copious amounts of junk food, whether they contain gluten or not. Maybe drink water instead of any caloric drink? Eat a varied diet and understand energy balance before adopting an extreme food group omitting diet 😊

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