What I am going to do is lay out the top 15 Nutrition myths that have made us fat, sick and unhealthy as a population. Here we go…
#1- EGGS ARE BAD FOR YOU
This couldn't be more further from the truth. Eggs contain lots of nutrients that your body needs to function on a daily basis. Eggs have protein, healthy fats, vitamins and minerals that we desperately need. And it has been proven time and time again that eating eggs for breakfast, as opposed to cereals or other grain-based foods, will accelerate weight loss. So please EAT YOUR EGGS!! (I eat 2-3 eggs everyday!!)
6 Reasons Why Eggs Are The Healthiest Food on The Planet
#2- SATURATED FAT IS BAD FOR YOU
This misnomer became popular in the 1950's and caught on like wildfire and everybody started eating less saturated fat. Unfortunately for our health, we switched over to "created fats" in the form of hydrogenated and partially hydrogenated oils, TRANS FAT. Trans fat has been proven time and time again to be detrimental to our health and wellness. And time and time again, research trying to prove that saturated fat causes heart disease, has fallen short of doing so. On the other hand, a lot of research supports the opposite, that intake of saturated fat does not show an increase in the risk of heart disease. Don't fear saturated fat, but remember, the quality of your food will matter when it comes to fat content. Just like humans, the animals we eat store a lot of toxins in their fat cells, so the origin and quality of the food we eat plays a huge role in the benefits we gain from it.
Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease
#3- WE SHOULD BE EATING “HEALTHY” WHOLE WHEAT
We have been told for our entire life to make sure we are eating plenty of healthy whole-wheat products. It was the base of the old Food Guide Pyramid, remember that thing. There is mounting evidence suggesting that whole wheat, due to its high level of gluten, maybe doing more harm to our brain and bodies than good. Some controlled trials on humans show that consumption of whole wheat increased various risk factors for cardiovascular disease in as little as 12 weeks.
6 Ways “Heart-Healthy” Whole Wheat Can Destroy Your Health
#4- CALORIES IN VS. CALORIES OUT
This is definitely something that has caught on with many weight loss "experts" and of course the companies that are selling high calories drinks and food. They want to present it to you in an easy to understand formula, so if you buy their product and consume it, just eat less of something else (and workout harder). Well it is not that easy, many foods and drinks affect our bodies in very different ways, and they interact with our hormones and alter our metabolism as well. This alone will effect or ability to gain or lose weight. If I were you I would be more concerned with the QUALITY of food you are eating rather than the QUANTITY.
Debunking The Calorie Myth – Why “Calories in, Calories Out” is Wrong
#5- MEAT IS BAD FOR YOU
The funny thing about us blaming meat for all these "new" health disparities is that meat has been consumed by humans for many, many years. Now don't get me wrong, if a majority of the meat you are consuming is processed, then yes it is bad for you. But if you are consuming unprocessed, high quality meats, there is not a lot of research supporting it being bad for you. Again, please remember, the Quality of food that you consume is of the utmost importance. We are not talking burgers at your favorite fast food joint.
7 Evidence-Based Health Reasons to Eat Meat
#6- WE NEED TO CONSUME CARBOHYDRATES FOR ENERGY
A lot of people will want you to believe this and you yourself want to believe it. It allows you to eat all the foods you love like breads, pasta and sugars because your body will burn it off as energy. The only problem here is, wouldn't you rather your body burn off STORED FAT as energy? I know I would. And there is plenty of research suggesting that we don't even need to consume carbohydrates to stay alive. Our body can utilize non-carbohydrate sources to create the glucose it needs for brain and bodily functions. If we consume less carbs our body has to learn how to utilize stored body fat for it's main source of energy, and then you finally start losing that excess body fat.
A Metabolic Paradigm Shift, or Why Fat is the Preferred Fuel for Human Metabolism
#7- VEGETABLE OILS ARE HEALTHY
For many years we have believed, been led to believe, that vegetable oils are good for the body and beneficial to our health. The problem here is that these oils become rancid relatively quickly in the body and increase the presence of free radicals. Free radicals can be cancer promoting. Stick with oils such as Coconut for hot stuff and Olive Oil for cold stuff.
The Dangers of Polyunsaturated Vegetable Oils
#8- A HEALTHY DIET IS A LOW FAT HIGHER CARB ONE
Now I know that this one is going to be a little repetitive. But remember, if you hear something multiple times, you are more likely going to remember it. I see client after client that has fallen to the demise of the low fat diet. Buying all the "healthy" non-fat, fat-free, low-fat products on the market and still they seem to get nowhere with their goals. This is because a low-fat diet is not good for the body for many reasons and when we consume lower fat we also consume higher carbohydrates. (See Myths #3 and 6)
7 Ways The Low-Fat Diet Destroys Your Health
#9- FAT MAKES YOU FAT
The funny thing about this is it is the exact opposite that is true. Eating more high quality fats will actual encourage your body to release and burn stored body fat. Which is a goal that most people have! Eating a higher fat (good quality fat) diet will also help us balance our hormones and give us more sustained energy throughout the day. So instead of running through a drive-thru, try bringing along a bag of raw mixed nuts.
5 Ways to Get More Fat in Your Diet
#10- A VEGAN DIET IS THE HEALTHIEST
Many people choose to become a vegan or vegetarian for various reasons; morals, religion, health or because it is trendy. While I am not going to challenge anybody's moral or religious views, I am going to challenge the health reason. There are many vitamin deficiencies that become prevalent on a vegetarian diet and if you are a vegan there is an even higher risk of deficiencies. So if choosing to become a vegan or vegetarian for health or weight loss reasons I would strongly suggest that you do your research.
Study shows a ‘primal’ diet can bring rapid weight loss and health benefits
#11- COFFEE IS BAD FOR YOUR HEALTH
Coffee has definitely been widely researched for it's benefits and risks. After all of the information has been looked at, most people agree that the benefits from coffee outweigh the risks. The important thing that people need to remember is that coffee is different than a "White Chocolate Mocha" from your favorite coffee joint, which contains almost a billion grams of sugar. The less sugar you use in your coffee the greater the benefits of drinking coffee. So enjoy a couple cups (not big gulp size cups) !!
Health Reasons to Drink Coffee
#12- CALORIES RESTRICTION IS A HEALTHY DIET AND WILL HELP YOU LIVE LONGER
This is one of the myths that I feel compelled to give a caveat to. I think consuming a restricted calorie diet for health reasons and for weight loss is not the best way. Although, I will say, if following a Primal type diet, restricting calories every once and awhile is not a bad idea. If we look at ancestral eating patterns, obviously they did not have access to food every minute of everyday. Moral to this myth is don't drop your daily calorie intake down to 1200 and expect to lose a ton of weight and think you are doing something healthy for your body.
Want to Live Longer? Don’t Try Caloric Restriction
#13- EATING HIGHER PROTEIN IS BAD FOR YOU
Most people believe that a higher level of protein intake will be bad for our body; it will wreak havoc on our kidneys and pull calcium from our bones. The research doesn't fully support either of these claims. And if we are consuming our RDA (recommended daily allowance) of protein, this is only enough to satisfy minimum requirements. It is the base level to hold off protein deficiency related diseases. It will not help you thrive and become even healthier.
The Protein Myth – Is Too Much Protein Bad For Your Bones and Kidneys?
#14- DAIRY IS NECESSARY FOR STRONG BONES
Many people believe that dairy, milk specifically, needs to be a part of our daily nutrition. With the high prevalence of Lactose intolerance I disagree, I believe that the only time we are "designed" to drink milk is from out mother when we are infants. As far as building bone density, physical activity is proven far better for building strong bones. And the high milk consumption may actually be impacting your bone density in a negative way.
Milk Revealed As Main Cause Of Osteoporosis in New Book
#15- IF IT’S FDA APPROVED IT’S OKAY TO CONSUME
The FDA has what is known as their G.R.A.S. list, these are chemicals and additives that are considered to be Generally Recognized As Safe. Makes you feel all warm and fuzzy right? The problem here is that a majority of the chemicals and additives that are on this G.R.A.S. list are there because the company that created them told the FDA that they were safe and not harmful for human consumption. The FDA gives these companies the designation of "Self-Affirmed". The company themselves gets to say it is all right, can you say huge bias issues. Hmmm, that doesn't make me all warm and fuzzy inside (well actually some of the chemicals probably make us warm and fuzzy inside, literally). You should know what you are eating!!
Aluminum: An FDA GRAS Neurotoxin
Well there you have it, again I encourage everybody that took the time to read this to go do some research on your own. HAPPY EATING!!