Nutrition Myth Busters

Deciding on what to eat and when to eat can be overwhelming, especially if these decisions are made on a daily basis. We are constantly flooded with nutrition information from social media, family, friends, and influencers. Some of this information may be misleading, and can lead to poor decision-making. Let us debunk some common nutrition myths, along with providing facts and tips to help with your overall health.

MYTH #1: If I eat carbs, I will have Diabetes

Fact: Carbohydrates itself does not give you Diabetes. The amount and kind of carbohydrates consumed, combined with poor lifestyle habits over a long period will lead to having Diabetes.

Tip: Aim to consume complex carbohydrates –multigrain breads/pasta, oatmeal, quinoa, lentils. These complex carbs provide sustained energy, promote satiety, and help regulate blood sugar levels. Incorporating physical activity into daily lifestyle for at least 30 minutes a day will also help regulate blood sugar levels, and release endorphins, which can help with stress and anxiety.

MYTH #2: Consuming a large dinner will make me gain weight

Fact: The timing of the meal does not affect weight gain. It is more important to focus on the total calorie intake for the day if the goal is to lose weight. Eating too much throughout the day will lead to excessive calorie intake, which in turn, leads to weight gain.

Tip: Focus on incorporating protein, fiber, and healthy fats into each meal. These food groups help with making you feel full and satiated. Incorporating physical activity daily can also contribute to your weight loss goals.

MYTH #3: I need to give up all my favorite foods to be healthy

Fact: You DO NOT have to give up all your favorite foods to be healthy. Consuming a small amount of your favorite high calorie foods occasionally can help with curbing overconsumption.

Tip: Aim to eat in moderation. Eat foods from all the different food groups (grains, fruits, protein, vegetables, dairy). Eating a variety of foods ensures adequate consumption of vitamins and minerals to build a good immune system and a healthy gut.

Myth #4: Sugar is bad

Fact: NOT ALL sugar is bad. Sugar is an essential energy source for the body. There are different kinds of sugars –Natural Sugars vs Refined/Added Sugars, and both affect the body differently. Natural sugars found in fruits and vegetables have other added benefits such as fiber, vitamins, minerals that are immune boosting and promotes gut health. Refined/Added Sugars are found in food items such as sodas, candy, pastries, energy drinks, breakfast cereals, and ketchup. These foods tend to be highly processed and can lead to excessive weight gain, high blood sugar levels, and poor heart health.

Tip: Include fresh fruits and vegetables in every meal. Use the MyPlate method where half the plate should comprise of fruits and vegetables. Limit highly processed foods (hot dogs, instant noodles/soups, cookies, bacon) and sugary drinks (sweetened ice teas, sodas, lemonade, milk teas).

References:

1. National Institute of Diabetes and Digestive and Kidney Diseases: https://www.niddk.nih.gov/health-information/weight-management/myths-nutrition-physical-activity