Whether it's scrolling through social media, current health articles, or hearing the latest "egg fast" diet that has just "revolutionised life as we know it", it can all be (to say the least) overwhelming!
Here are the top 5 Nutritional Myths that you can absolutely see the back of!
1. ‘Calories in, calories out’ is all that matters when it comes to weight loss - MYTH
Yes, the science behind weight loss is being in a calorie deficit state, which means your using more calories than you are ingesting. However, it's not as simple as that.
Relying solely on calorie intake doesn’t account for the large number of variables that may prevent someone from losing weight, even when on a very low-calorie diet. This includes things such as metabolic syndrome, hormonal issues, hypothyroidism, and medications.
This concept can lead to choosing foods with fewer calories, however, these foods are nutrient-poor such as popcorn or corn thins, and therefore missing out on nutrient-dense foods such as eggs or avocadoes.
2. High fat foods are unhealthy - MYTH
During the 1990s, the low-fat craze changed the way Australians ate, and yet they got fatter than ever. By 2001, one-third of the Australian population was overweight.
This was due to the low-fat campaign aimed to target high cholesterol and weight management. Recent studies over the past 5 years and debunked this information approach and labeled it MYTH!
Good quality dietary fat is essential for optimal health. This has been researched for there use in cognitive function, reducing inflammation, helping satiety and regulating appetite and stabilising blood glucose levels.
Good quality fats to enjoy: Eggs, Avocado, Cheese, Nuts, Salmon, Sardines, Olive oil
3. Artificial sweeteners are healthy - MYTH
By offering the taste of sweetness without any calories, artificial sweeteners seem like they could be one answer to effective weight loss. The choice seems like a no-brainer until we look at the research!
The research is delving into the effects of artificial sweeteners have on the body and it's showing to have an opposite effect.
Artificial sweeteners are having a direct link in insulin resistance and may increase blood glucose levels.
Sugar substitutes to enjoy include:
- Monk fruit sweetener
- Stevia
- Xylitol
4. Breakfast is the most important meal of the day
There is no doubt about it, if we start the day off on the right foot, healthy habits are sure to follow!
However, the saying that 'Breakfast is the most important meal of the day' may not have as much weight as it used to.
Research has recently discovered benefits in small intermittent fasting. This means pushing breakfast back until about 10-11 am. It has shown to regulate blood glucose levels, support weight management, and help with mental clarity and cognition.
So... if you love breakfast, enjoy it!
However, if your not a breakfast person and you don't have that early appetite, don't feel the pressure to eat first thing in the morning.
Please note, this option does not apply to everyone and a health care practitioner should be advised before undertaking any type of fasting!
5. Carbs make you gain weight
Just as fat has been blamed for promoting weight gain and heart disease, carbs have been shunned by many people over fears that consuming any type of carbohydrate will cause weight gain, diabetes and other health complications.
In reality, our bodies are designed to crave and by fueled by all three macronutrients: Fat, Protein, and Carbohydrates.
Eating all three will provide a great source of nutrients, protein, fiber, vitamins, and minerals.
Nutritious carbs that are high in fiber, vitamins, and minerals:
Root vegetables, ancient grains, legumes, and pulses