Breaking Down Common Nutrition Myths

Myths in the World of Nutrition

Nutrition is always evolving as new research is conducted, making it challenging to decipher fact from fiction. So, we’re breaking down some of the most common nutrition myths here.

Myth: Eating after a specific time at night will cause weight gain.

Reality: Calories are calories regardless of when they’re consumed. Your body isn’t going to store more fat after 7 p.m. There are various reasons this myth came about, but one is people who struggle with overeating at night, which leads to weight gain. If overeating at night is a challenge for you, consider what your nutrition habits are during the day and why your body is craving more energy. Are you eating enough throughout the day, starting first thing in the morning? Are you waiting until lunch to eat or skipping meals entirely? Do your meals and snacks contain enough protein and fiber to help keep you full and satisfied throughout the day? These are all questions to ask yourself if you frequently find yourself craving lots of junk food at night.

Myth: Organic produce is healthier than non-organic.

Reality: A few common misconceptions about organic produce are that it is pesticide-free and more nutritious than non-organic produce. The USDA regulates organic produce, which means it is produced using approved methods. However, this does not mean that organic produce is grown without pesticides. It only means that synthetic (man-made) pesticides are not used. Organic farms are allowed to use naturally occurring pesticides. Many studies show that the nutrient profiles between organic and non-organic produce have no significant difference. While there is nothing wrong with buying organic produce, squashing this myth is important for consumers with tight budgets.

Myth: Carbohydrates cause weight gain.

Reality: Carbohydrates have gotten a bad reputation over the last several years. They are a macronutrient primarily responsible for providing our bodies with energy, among other vital roles. This common myth has led a lot of people down the path of low-carbohydrate fad diets, which ultimately, almost no one wants to continue because they’re difficult. All quick weight loss people report with these diets is just water weight, not actual fat loss. Did you know that for each gram of carbohydrate stored in your body, 2.7 grams of water is stored with it? An excess of any food can lead to weight gain, not just carbohydrates specifically. Choose nutrient-dense sources of carbs such as whole grains, fruits, vegetables and other plant-based foods.

Myth: All sugar is “bad.”

Reality: Some people avoid fruit because of its sugar content. The fact is that not all sugars are created equal, literally and figuratively. Fruit contains natural sugar, fiber and other essential vitamins and minerals, making these foods nutrient-dense. Whereas foods containing added sugars usually have very little overall nutritional value. With fruits, you’re getting much more nutritionally than foods like donuts or cookies, which provide few essential nutrients but many more calories.   

Myth: Eating small, frequent meals throughout the day is healthier.

Reality: Eating small, frequent meals throughout the day works great for some. But for many of us, there simply isn’t enough time every day to prepare and eat meals that often. And quite frankly, there’s no need to. This myth came about as a way of boosting one’s metabolism, but research has shown no significant difference in metabolic rate between those who eat three meals a day and those who consume five or more.

Myth: Detox diets help with weight loss and cleansing the body.

Reality: You don’t need special products to cleanse your body. The liver, kidneys and gastrointestinal tract already do this on their own every day. Instead, focus on limiting highly processed foods and include more whole foods such as fruits, vegetables and whole grains to help your body function well!