Myths about Nutrition
In order to learn the truth about nutrition, we first must dispel the myths that we heard growing up.
Myth #1 – Breakfast is important because it’s much-needed energy to get through the day.
We have all heard the saying “Breakfast is the most important meal of the day”. But where did it originate from? In 1944, General Foods started an advertising campaign for the breakfast cereal Grape Nuts. The original ad was “Eat a Good Breakfast – Do a Better Job.” Radio Advertisements and pamphlets were handed out stating that “Nutrition experts say breakfast is the most important meal of the day.” It turns out that breakfast is not the most important meal of the day, but the most marketed meal of the day. This marketing campaign was spread by companies like General Mills, Kellogg, and Post.
This is false. As your body starts to wake up, the hormones cortisol and glucagon cause the liver to boost the production of blood sugar (glucose) into the bloodstream. This is known as the “Dawn Effect or Dawn Phenomenon”. This provides the necessary energy to start your day. When you add breakfast, which the standard American diet is cereal, maybe a bagel or eggs with toast with jam. In addition to the Dawn effect, this is not only unnecessary, but it creates more work for your body to try and deal with the excess blood sugar. If you want to have a cup of coffee is okay to stimulate the mind, but once again, don’t use sugar-filled creamers. Especially avoid those coffees purchased at popular coffee shops. These will just overload your body with glucose. This results in the production of insulin which over time causes insulin resistance.
Myth #2 – Supplements are Necessary
Are supplements really necessary? Television commercials and ads tell us that we are deficient in so many things. That supplements are necessary to provide us with nutrients for healthier living. Can this be more of a marketing strategy than a fact? If we so badly needed supplements, then how did we survive over thousands of years? Our bodies are designed to get all their nutrients from the whole real foods we eat. There may be some health elements where you may need a supplement, but real foods should be your supplement.
Myth #3 – It is necessary to count calories.
To lose weight you need to monitor your meal portions and/or count calories. When we have spent the majority of our lives eating processed food, foods rich in carbohydrates, or non-whole foods which contain low nutritional value, we abandoned our natural body’s ability to function of satiety. This is when the hormones in the body are triggered by food and a message is sent to the brain to notify you that you have had enough. When you think about it, humans are the only species to pre-determine how much we are going to eat. Our consumption is based on finishing the food on our plate rather than eating to satiety. When you go to other countries outside of the United States, one thing you notice is how little they serve in a meal. In the U.S., we tend to overeat because more is better. When you eat a high-fat, low-carbohydrate diet, portion control, and calorie counting are irrelevant because your body will let you know when you are full.
Myth #4 – You must drink a lot of water.
Your body is a complex machine that has a control mechanism to notify the brain when you are thirsty and when you have satiety. Obviously, it is healthier to drink water than sugary drinks or alcohol. When you allow your body to perform as it was designed, it will tell you when you are thirsty and when you are full.
Myth #5 – Carbohydrates are essential for the functions of the body and brain.
This is true but they do not have to come from eating them. Your body is perfectly capable of producing the necessary amount of glucose from carbohydrates. In our current society where there is an abundance of simple sugars and processed foods, carbohydrates are no longer important in our diet.
Myth #6 – Fibers and grains are a must for our diet.
This is false. Glutton, which is contained in grains, is toxic for a lot of people. This can cause inflammation and can damage the intestines. You do not have to eat grains or fiber. Dietary fiber comes from the plant cell walls which ferment by bacteria in the large intestine. It is not needed for a proper bowel movement.
Myth #7 – Avoid saturated fats.
This is false. This fear led to the whole “Low-Fat” campaign over the last forty years. Saturated fats were believed to increase the risk for heart disease and other cardiovascular diseases. Saturated fats can be found in dairy products like milk, butter, and cheese as well as meats such as beef, lamb, pork, and chicken. It can also be found in breast milk as triglycerides (fat). They make up to 98% of the fat in breast milk. Breast milk is essential for the development of newborns by supplying the necessary nutrients for growth. This concept goes against the idea that saturated fats are bad for us. In the last couple of years, there have been numerous studies that have changed the belief of saturated fats are bad for us. Researchers have found that diets high in carbohydrates have an increased heart disease and other cardiovascular disease risk instead. Trans fats, which are the hybrid fats like margarine, are very unhealthy for you.
Myth #8 – You must eat a lot of fruit.
You may remember the saying, “An apple a day will keep the doctor away.” Figs, mangos, apples, and pears contain high amounts of fructose. Fruit contains fructose (sugar) which is primarily metabolized in the liver. There is a lot of nutritional value in fruit. Unfortunately, with improvements in agriculture and farming, the fruit of our ancestors is not the same fruit that we purchase at the market now. They are larger and contain more sugar. Also, with the expansion of transportation and refrigeration, fruit is no longer seasonal as it was when our grandparents and parents grew up. As you can see fruit in addition to a diet consisting of high carbohydrates will overload the body’s production of insulin which leads to insulin resistance.
For further information, read So Much Misinformation.
By David Komin
Makes a lot of sense. The old ways aren’t necessarily the best ways.