Common Diet Myths Debunked

Despite research to the contrary, there are many diet myths that have persisted over the years. Let’s debunk the three myths that are usually at the top of the list:

1. "Carbs make you gain weight."

Myth: Carbohydrates are bad and cause weight gain. 

Reality: Carbs are an essential macronutrient and the body's primary energy source. What matters most is the type and amount of carbs you consume as not all carbs are created equal. Refined, processed carbs, such as white bread, pasta, and white rice can make glucose levels spike quickly, resulting in an inevitable crash in energy levels and a craving for more carbs. Complex carbs, such as whole grains, fruits and starchy veggies that are rich in fiber, or legume-based carbs that are high in protein, release energy more slowly, and make you feel fuller for longer; all of which can actually help with weight management and overall health. The key is balance.

2. "You have to eat small meals every 2-3 hours to boost metabolism."

Myth: Eating frequently speeds up metabolism and promotes weight loss. 

Reality: The frequency of meals has little to no impact on metabolism or weight loss. Your metabolism is largely influenced by factors like activity level, muscle mass, and overall calories consumed. What matters most is the total calorie intake throughout the day, not how often you eat. Some people may find that eating smaller, more frequent meals works for them, but it's not necessary for everyone. Your daily caloric and macronutrient breakdown matter far more than how often you eat.

3. "Fat-free or low-fat foods lead to low-fat bodies."

Myth: Fat-free or low-fat foods are always better for you. 

Reality: When fat is removed from a food product, it’s often replaced with added sugar or processed ingredients to maintain flavor. This can lead to blood sugar spikes and other negative health outcomes. Studies have found that some low-fat diets have been linked to health issues like metabolic syndrome, a condition which can cause diabetes, obesity, and hypertension. Healthy fats, found in foods like avocados, nuts, wild-caught salmon, and olive oil (not an exhaustive list), are important for your body and aid in vitamin absorption and hormone regulation. It's better to focus on eating nutrient-dense whole foods and balancing your fat intake rather than simply avoiding it.

The key to any healthy diet is finding balance and being mindful of how different foods make you feel. Include a variety of nutrient-dense foods from all food groups: vegetables, fruits, whole grains, lean proteins, and healthy fats, which will ensure proper vitamins, minerals, and energy for optimal health and well-being.