Diets and detoxes: Nutritional myths debunked
By: Josephine Naghavie
Published on: May 10th, 2024
There are many myths and misconceptions surrounding nutrition, leading to confusion and often misguided dietary choices.
These myths, particularly persistent ones, influence many individuals’ eating habits and health decisions.
Keep reading to learn more about the myths and misconceptions about nutrition so you can make informed and healthy dietary decisions.
Myth one: Carbohydrates cause weight gain
One prevalent myth is that carbs are the primary cause of weight gain, leading many to adopt low-carb diets.
However, not all carbs are created equal. The issue lies in the type of carbs consumed. Foods like whole grains, fruits, and vegetables are sources of complex carbs that provide essential nutrients and fibre, which are beneficial for weight management and overall health.
In Canada, where access to a wide variety of foods is available, choosing whole-grain products over refined grains can make a significant difference. For instance, swapping white bread for whole-grain alternatives or choosing brown rice instead of white can add nutritional intake without necessarily cutting out carbs.
Myth two: High-protein diets are best for weight loss
High-protein diets are often considered the key to weight loss, but this claim overlooks the importance of a balanced diet. While protein is crucial for building and repairing tissues, excessive protein intake, especially from animal sources, can lead to health issues like kidney strain and increased cholesterol levels.
We should aim for a balanced diet that includes protein sources like legumes, nuts, and seeds, alongside lean meats and fish. For example, incorporating plant-based proteins such as lentils and chickpeas, widely available in local markets, can provide a variety and balance in one’s diet.
Myth three: Dairy products are essential for strong bones
Dairy products are often promoted for their calcium content, which is essential for bone health. However, the belief that dairy is the only or best source of calcium is a myth. Many other foods can provide calcium and other nutrients needed for strong bones.
There are many alternatives to dairy milk that will provide you with the essential nutrients. Some options include fortified plant milk, such as almond, cashew, and oat milk, green vegetables, and fish with edible bones, like sardines and salmon. These alternatives are excellent calcium sources and are especially important for those who are maybe lactose intolerant or have chosen a dairy-free diet.
Myth four: All fats are bad
The idea that all fats are harmful and should be eliminated from the diet is another widespread myth. In reality, fats are a vital part of a healthy diet for nutrient absorption and brain health. The key is to differentiate between healthy and unhealthy fats.
We are increasingly recognizing the value of incorporating healthy fats in our diets, such as those found in avocados, nuts, seeds, and fatty fish like salmon and trout, which are readily available in local markets. Replacing saturated and trans fats with unsaturated fats can support heart health and your overall well-being.
Myth five: Gluten-free diets are healthier for everyone
The popularity of gluten-free diets has surged, with many believing that eliminating gluten leads to better health and weight loss. However, unless you have celiac disease or gluten sensitivity, there is no scientific evidence to suggest that a gluten-free diet offers additional health benefits.
The availability of gluten-free products has increased dramatically, especially recently, but consumers need to understand that gluten-free does not necessarily mean healthier. Many gluten-free products are high in sugar and fat to compensate for texture and flavour, potentially leading to weight gain and other health issues if consumed in excess.
Myth six: Detox diets cleanse your body of toxins
Detox diets are often marketed as a way to remove toxins from the body and promote weight loss. However, the body is naturally equipped with detoxification systems in the form of the liver, kidneys, and other organs. There is little scientific evidence to support the efficacy of detox diets, and some detox practices can be harmful.
Supporting the body’s natural detoxification processes through a balanced diet and hydration is more beneficial than following restrictive detox regimes. This is particularly true in Ontario, where access to fresh produce and clean water is plentiful.
These and other persistent myths can lead to confusion and unhealthy choices. Individuals can avoid misinformation and make informed decisions about their diets by researching diets, foods, and nutrition.
Emphasizing whole, minimally processed foods and a balanced intake of nutrients is key to maintaining good health. It is important to consult with healthcare professionals or registered dietitians for personalized nutrition advice tailored to individual health needs and goals.