The 6 Biggest Nutrition Myths

Whether you're surfing the web or scrolling through social media, these expose you to endless information about nutrition and health which may not be true for the most part. 

It can be really difficult to tell what's evidence-based without reading the original research yourself. Myths that were previously passed through word-of-mouth now spread like wildfire through social media. 

Here are 5 of the biggest nutrition myths, and why these beliefs are wrong. 

1. Breakfast is the most important meal of the day.

While most of you are used to hearing this “breakfast is one of the most important factors in setting yourself up for a healthy day”, research has shown this might not be the case for most adults. 

Research indicates that missing breakfast may result in reduced calorie intake. When partaking in intermittent fasting, during which breakfast is either skipped or consumed later in the day, has been linked to a plethora of benefits, including improved blood sugar control and reductions in inflammatory markers. 

Eating breakfast is not necessary for everyone. Health benefits are associated with both eating breakfast and skipping it.

2. Supplements are a waste of money. 

A well rounded diet is the most essential component of health, supplements when used correctly and in the right form, can be beneficial in many ways. For many, especially those with type 2 diabetes, as well as those who take common medications like birth control, taking specific supplements can significantly affect their health. 

Supplements are useful and often necessary in many populations. The use of common medications, age, and certain medical conditions are just some of the reasons why supplements may be needed for some people.

3. Following a very low calorie diet is the best way to lose weight.

While reducing calorie intake can indeed boost weight loss, cutting calories too low can lead to metabolic adaptations and long-term health consequences. 

While some aim for that rapid weight loss in the short term it will deliver that meanwhile in the long run adhering to very low calorie diets leads to a reduction in metabolic rate, increased feelings of hunger, and alterations in fullness hormones. 

Making long-term weight maintenance very difficult. 

4. Drinking fruit juice is a good way to increase fruit in your diet

Fruit juice is high in added sugars. In fact, a cup of fruit juice can have as much as 40g of sugar, equivalent to 10 teaspoons. Consuming too much sugar increases your risk of many chronic diseases including heart disease. 

The best way to increase your fruit consumption is to eat whole fruit, which gives you the added benefit of fibre. 

5. Dairy products are fattening and unhealthy.

Dairy products are an important food group because they have protein your body needs to build muscles and help organs work well. Most dairy products such as milk and some yogurts, have added vitamin D to help your body use calcium, since many of us don't get enough of these nutrients. 

Try incorporating soy based beverages or tofu made with calcium sulfate, or dark leafy greens!

6. Snacking is bad for you.

Snacking takes the edge off your hunger and can work for or against you depending on what you're eating. Having healthy snacks such as apples, walnuts, bananas, carrots, and hummus can be a better alternative. Skip highly processed vending machine food that will spike (and then crash) your blood sugar. 

While starting a new weight loss journey or even a healthy lifestyle, being motivated to take action can be quite difficult. It is key to follow evidence based tips when trying to see optimal results.