Hey, there! You may have seen this REEL of mine from last week busting the myth that drinking lemon water is some magic weight loss potion, and it gave me the idea to share with you a few more common nutrition myths I hear alllll the time.
So let's get to it!
MYTH #1: There are "good carbs" and "bad carbs"
False!!! I always say "a carb is a carb is a carb", "a fat is a fat is a fat", and "a protein is a protein is a protein". No matter what kind of carbohydrate you consume, it is all going to ultimately break down to glucose in the body so your body and brain can use it for energy. Getting variety, however, is important because all foods contain various nutrients that contribute to your health. I will also add that the ONLY difference between whole grain bread is the fiber. If you are making about 50% of your grains whole and eating 3-5 servings of fruit and veggies a day, youre going to be doing great with your fiber intake. There is no need to make EVERYTHING whole grain. Pick and choose what you genuinely like most and have that. For example, I like whole grain bread but prefer white pasta, so I buy whole grain bread and white pasta. It's that simple!
MYTH #2: Gluten-free is healthier for you
False!!! The only time someone needs to go gluten-free is if they have a true allergy or intolerance. The nutrition content is no different in a slice of GF bread and a slice of non-GF bread. I often hear people say that they are going gluten free for inflammation reasons. The truth is, we all have inflammation to some degree and its actually a good thing because it helps us heal, but unless you have a TRUE allergy or intolerance it is going to get rid of any inflammation. To read more on this from one of my favorite Dietitians, check out THIS POST from Dietitian Anna (not to be confused with me, Dietitian Tianna! ha!)
MYTH #3: Breakfast is the most important meal of the day
Ok so this one is actually TRUE, but let me explain why....
Really all 3 meals are important every single day, but breakfast is the meal that I see most people skip and its the #1 thing I advise against. When we eat breakfast in the morning (ideally within an hour of waking up - and no, Im not just talking about only drinking coffee) we are kickstarting our metabolism after several hours of night eating because we're sleep. This also shuts off what is called "Neuropeptide Y" which sends signals to our brain that we need carbohydrate for energy. When we don't eat breakfast, this Neuropeptide Y continues to be produced in higher amounts, which often leads to overeating around lunch time. It's so much healthier to spread our nutrients out over the course of the entire day rather than "saving up" and eating a ton all in one sitting.
MYTH #4: We shouldn't eat late at night
False! If you are hungry, you should eat!!! When we deprive our bodies by not eating when we're genuinely hungry, our bodies will compensate by slowing every thing down (aka your metabolism). You really aren't benefiting your body in any way by doing this. Now if you are one to mindlessly eat large portions in the evening than this is something to be more hyperaware of. It is very normal to occasionally eat because you're tired, sad, or bored, but its important that we also have others tools in our tool box to use when feeling some of these emotions.
MYTH #5: Eating 6 small meals a day is best
True.....kinda. Eating every 3-4 hours is whats best for our metabolism, energy levels, blood sugar, and cravings. Our meals, however, should be meals and our snacks should be snacks. I've worked with a lot of people who graze all day long but never have a true, balanced meal. Because of this they often don't feel satisfied mentally and physically. So yes, we should be eating ideally 5-6 times per day, which I recommend should be 3 meals with 2-3 snacks in between.
I hope you found this post helpful! There is SO much nutrition misinformation out there, so I love that I can be an accurate source of nutrition education for you. Thank you for being apart of my community!
Xo, Dietitian Tianna