Debunking Common Nutrition Myths
In the ever-evolving landscape of nutrition, misinformation can spread like wildfire. With countless diet trends, conflicting advice, and wellness myths circulating, it's essential to separate fact from fiction. In today’s blog, we are going to discuss different nutrition myths surrounding hot topics related to sports nutrition, weight loss, detox, and more!
Myths
- Avoid all carbohydrates if you want to lose weight.
- All Sugar is Equally Harmful
- Detox Diets Cleanse Your Body of Toxins
- Eating Late at Night Causes Weight Gain
- You must consume protein within the anabolic window after exercise to build muscle.
- Energy Drinks such as Monster and Red Bull are the best pre-workout options.
Avoid all carbohydrates if you want to lose weight.
The rapid emergence of body weight and body type trends during the 80s and 90s provided an opportunity for diet companies like Weight Watchers and Slimworld to capitalize on vilifying specific nutrients, particularly carbohydrates.
When tasked with naming foods rich in carbohydrates, the initial associations might lean towards calorie-dense options like cookies, crisps, and chocolate. Yet, it's essential to recognize that nutrient-packed foods such as fruits, vegetables, and whole grains often go overlooked in this category!
A diverse range of foods falls under the category of carbohydrates or are considered high in carbohydrates. It's crucial to emphasize that carbohydrates should constitute the primary portion of our diet, accounting for 45-65% of our total daily intake.
One gram of carbohydrates contains no more calories than any other macronutrient. So, why did these companies demonize this particular nutrient and why did the people who adhered to this diet lose weight?
The simple answer is that they cut out an entire food group! Moreover, whenever individuals cut out highly processed and easily binged carbohydrate-rich foods like chips, cookies, white bread, and butter-soaked and gravy-covered potatoes weight loss is to be expected as calories consumed reduce.
Carbohydrates often get a bad rap, but they are an essential energy source for our bodies. The key is choosing complex carbohydrates like whole grains, fruits, and vegetables over refined sugars and processed foods. Balanced carb intake, along with proper portion control, supports overall health and can be part of a successful weight management strategy.
All Sugar is Equally Harmful
Sugar is a plant’s main source of food and energy. They make it through a process called photosynthesis using energy from the sun. Therefore, when we consume these plants, sugar is present naturally, and not added by man-made processes.
Naturally occurring sugar is a type of carbohydrate that is found in fruits and starchy vegetables, as well as in whole or minimally processed carbohydrates such as brown rice and whole-grain pasta. It's also acceptable to include sugar in dairy products like milk and cheese.
However, naturally occurring sugars have the potential to be added sugars. Consider a nectarine—a piece of fruit containing natural sugars like glucose and fructose, which are not classified as added sugars. Conversely, honey, despite being a natural sugar, is deemed an added sugar when incorporated into foods.
Refined sugar, however, is always considered added sugar. They are sugars that may be from a natural source, but it has been processed so only sugar remains. When you eat foods high in refined sugars, it will cause a sugar spike and if that happens consistently it can contribute to obesity, diabetes, heart disease, and other chronic conditions.
Therefore, dietary sugar is broken up into three categories:
- Naturally occurring sugar
- Added Sugar (Naturally occurring)
- Refined Sugar
So, are they all equally harmful? The answer is no.
Foods that contain naturally occurring sugars such as fruit and vegetables, also contain many other beneficial nutritional components such as vitamins, minerals, and antioxidants.
A good way of balancing your sugar intake is to follow the following traffic light system:
Detox Diets Cleanse Your Body of Toxins
The evidence supporting the promises of detox diets is surprisingly scarce. The reality is that you don't have to splurge on specialized products to give your body a cleanse. Your trusty trio – the liver, kidneys, and gastrointestinal tract – work tirelessly every day to detoxify your system. If you're on a mission to rejuvenate your body, let's dive into the delicious realm of whole foods, keep that water flowing, and bid farewell to heavily processed items in your diet (3).
Eating Late at Night Causes Weight Gain
Ever heard the claim that late-night snacking is a one-way ticket to weight gain? Let's unravel this myth and set the record straight.
Contrary to popular belief, the clock doesn't hold the secret to weight gain; it's about the overall calories in versus calories out. Late-night cravings won't sabotage your efforts if you keep your daily intake in check.
Our bodies aren't rigid timekeepers; they adapt. It's not when you eat but what and how much that matters. So, if you're feeling peckish after sunset, go ahead and indulge sensibly. Opt for nutrient-rich snacks like yogurt with berries or whole-grain crackers with cheese.
Skipping late-night snacks may disrupt your sleep and leave you restless. A light, balanced snack can promote better sleep and regulate your appetite.
In summary, banish the fear of midnight munchies causing weight gain. Focus on balanced nutrition, honour your hunger cues, and enjoy your evening snacks guilt-free. It's not about the hour; it's about nourishing your body wisely whenever hunger strikes.
You must consume protein within the anabolic window after exercise to build muscle.
The concept of an "anabolic window" immediately post-exercise, suggesting that protein must be consumed within a specific time frame for optimal muscle recovery, has been exaggerated. While it's essential to consume protein after exercise, the overall daily intake is more critical than the immediate post-exercise window (4).
Energy Drinks such as Monster and Red Bull are the best pre-workout options.
Energy drinks contain elevated levels of caffeine, taurine, sugars, and B vitamins that when mixed have been associated with amplifying heart rate, blood pressure (BP), and cardiac contractility, linked to particularly fatal outcomes associated with the cardiovascular system which include atrial and ventricular arrhythmias, myocardial infarctions, cardiomyopathies, and sudden cardiac death (2).
A better pre-workout substitute is caffeine in the form of coffee, gels, or chewing gum along with eating right to fuel your workout. Having anywhere between 3-6mg of caffeine has been scientifically shown to enhance performance via improved fat oxidation, cognitive function, and power (just to name a few) (1).
Take Home Message:
- One gram of carbohydrates contains no more calories than any other macronutrient. Carbohydrates often get a bad rap, but they are an essential energy source for our bodies. The key is choosing complex carbohydrates like whole grains, fruits, and vegetables over refined sugars and processed foods.
- Not all sugars are equally harmful. Naturally occurring sugars in foods such as fruits and vegetables are present alongside important vitamins, minerals, and other nutrients. Whereas refined sugars added to foods contain no nutritional value at all.
- There is no need to detoxify the diet by buying specialized products/starving yourself as your trusty trio – the liver, kidneys, and gastrointestinal tract – work tirelessly every day to detoxify your system.
- Late-night cravings won't sabotage your efforts if you keep your daily intake in check. It's not about the hour; it's about nourishing your body wisely whenever hunger strikes.
- While it's essential to consume protein after exercise, the overall daily intake is more critical than the immediate post-exercise window.
- There is very little evidence surrounding the long-term effects of energy drinks, and some research suggests their effects are linked to negative cardiovascular outcomes such as atrial and ventricular arrhythmias. A better pre-workout substitute is caffeine in the form of coffee, gels, or chewing gum along with eating right to fuel your workout.
Conclusion
In conclusion, dispelling nutrition myths is a key strategy for a healthier lifestyle. Approach dietary advice with a discerning eye, tailor your approach to your individual needs and bid farewell to misconceptions. For personalized guidance, consulting nutrition professionals is the winning move. Here's to debunking myths and embracing a well-balanced, informed approach to nutrition!
References
- Guest NS, VanDusseldorp TA, Nelson MT, et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021;18(1):1. Published 2021 Jan 2. doi:10.1186/s12970-020-00383-4
- Kaur A, Yousuf H, Ramgobin-Marshall D, Jain R, Jain R. Energy drink consumption: a rising public health issue. Rev Cardiovasc Med. 2022;23(3):83. doi:10.31083/j.rcm2303083
- Klein, A. V., & Kiat, H. (2015). Detox diets for toxin elimination and weight management: a critical review of the evidence. Journal of human nutrition and dietetics : the official journal of the British Dietetic Association, 28(6), 675–686. https://doi.org/10.1111/jhn.12286
- Schoenfeld, B. J., & Aragon, A. A. (2018). Is There a Postworkout Anabolic Window of Opportunity for Nutrient Consumption? Clearing up Controversies. The Journal of orthopaedic and sports physical therapy, 48(12), 911–914. https://doi.org/10.2519/jospt.2018.0615
