5 Common Nutrition Myths vs the Nutrition Facts
Misconceptions about nutrition and health abound, especially when it comes to dieting and weight loss, but there are few standouts that continue to make the rounds and mislead even those of us with the best of intentions. Here, EN lays out 5 common myths and sets the nutrition record straight.
Myth: Going Gluten-Free Is a Good Way to Lose Weight
Fact: According to a review in the Journal of the American Academy of Physician Assistants, there is not a single study that supports the idea that a gluten-free diet is effective for weight loss. “Gluten-free diets are intended for people with Celiac Disease and nonceliac gluten sensitivity, both of which are rare in the general population,” says Torey Armul, MS, RDN, LD, spokesperson for the Academy of Nutrition and Dietetics. There is nothing specific to the protein gluten that triggers weight gain. So, it stands to reason that eliminating gluten from the diet will not help you lose weight. Plus, gluten-free products are generally more expensive. Your money would be better spent on including more whole-grain breads and cereals in your diet, not less.
Myth: Eating a Low-Fat Diet Translates to a Low-Fat Body
Fact: If you have high levels of cholesterol in your blood, then switching to a diet that’s specifically low in saturated fat makes sense. But don’t expect a lowfat diet to be the winning formula for weight loss. “Food fats are important for providing satiety after a meal,” says dietitian Armul. So, cutting back on fat could actually backfire and increase your appetite. In addition, she says, including mono-and polyunsaturated fats in your diet can help lower cholesterol in the blood and reduce the risk for cardiovascular disease. A recent, well-controlled study published in the Journal of the American Medical Association compared weight loss in adults following either a low-fat or a low-carbohydrate diet for one year and found no difference in the amount of weight lost.
Myth: Dieting Is the Key to Weight Loss
Fact: The term “dieting” suggests a short-term change in eating habits that will lead to long-term results. “The assumption that weight loss is a short-term process and that once the goal is met, a person can return to his or her pre-weight-loss eating pattern and lifestyle habits, is a misconception,” says Malina Malkani, MS, RDN, CDN, spokesperson for the Academy of Nutrition and Dietetics and the creator of Solve Picky Eating, a course designed to help parents deal with picky eaters. “The key to maintaining lost weight,” she says, “is committing in the longterm to the healthy lifestyle habits that enabled the weight loss, which usually includes a balanced, healthy diet, regular exercise, adequate sleep, proper hydration, and effective stress management skills.” A more sustainable and effective long-term strategy is to create a healthy plan for meals and snacks that includes some of your favorite treats, so you can enjoy them without guilt or shame because you “cheated” on your diet.
Myth: Switching to a Vegetarian Diet Will Guarantee Weight Loss
Fact: Some research has suggested that following a vegetarian diet may result in a modest increase in weight loss compared to a nonvegetarian diet (about 4 pounds more over a year). A vegan diet slightly more (5 ½ pounds). However, the research also found that the weight loss benefit lessened over time and there are no studies that show a sustained benefit over an even longer period of time. While we all need to include more nutrient- and fiber-rich plant foods—fruits, vegetables, seeds, legumes, and whole grains— in our diets, it’s easy to forget that even vegetarian dishes can be high in calories. Lots of foods like vegan cookies, nut milks, lasagna, vegetarian burgers, can be just as high in calories as their nonvegetarian counterparts. If given some forethought and planning, a vegetarian diet can be a very healthy diet, but don’t be fooled into thinking that going vegetarian will automatically
lead to weight loss.
Myth: Calorie Counting Must Be a Part of a Successful Weight-Loss Plan
Fact: While it’s true that burning more calories than you eat leads to weight loss, most experts agree that it’s better to focus on an overall healthy diet than to spend time counting calories. “The truth is,” says Malkani, “there is no one-size-fits-all approach to weight loss, wellness, or nutrition that works for everyone, and there are many factors that contribute to weight gain including insulin resistance, certain medications and diseases, hormonal changes, environment, genetics, and food availability.” Calorie counts are just one of those factors. Torey Amul agrees. “While it’s still good practice to be generally aware of the calorie amounts of foods, don’t get fixated on tracking calories.” Being overly strict, she says, can backfire and make you feel deprived, leading to bingeing behavior during stressful or emotional times.
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