There are countless websites, social media pages, and tiktok devoted to food, eating healthy and the science of nutrition. Nutrition is a popular topic and it may seem challenging to know what is good for you. As among the sea of information about nutrition, there are no controls on the reliability or quality of the information on the internet, enabling myths spread quickly. Let’s debunk 5 myths so you can distinguish "truth or fad" from the vast amount of information available. 

#Myth 1: Avoid carbs if you want to lose weight

The biggest myth of all times is to omit carbs in order to help you lose weight. Carbs refer to carbohydrates, an essential macronutrient which support metabolism, digestion and immune health. Why carbs has a bad name? It is because of those highly processed carbohydrate foods, such as sugary cereal, bubble tea, chips, cookies which are calories-dense and low in nutrients. 

Not all carbs are bad, complex carbohydrates which can be found in wholegrain, fruits and vegetables bring essential nutrients into the body such as fibers, minerals, vitamins and antioxidants. When you completely cut carbohydrates out of your diet, you are likely to miss out on vital nutrients that help you stay focused all day and energised, produce happy hormones and prevent constipation. Research showed that by incorporating these fiber rich carbohydrates into your diet, it can help reduce your risk for heart disease, obesity and diabetes, as well as enhance weight loss. It increases the satiety index of the food you consume, meaning you feel fuller and prevent you from overeating.

#Myth 2: All calories are equal

No, calories is not just calories. It depends on the source of your calories, whether is coming from a calorie-dense food or nutritional-dense food. We cannot compare the 50kcal in a bowl of strawberries to the 50kcal in a small cookies. The first big difference is the nutrients they contain within those 50kcal. Our bodies require nutrients to support our health. Strawberries are far more nutrient-dense than cookies, containing fiber, vitamin C, vitamin A, vitamin B9, magnesium and potassium as well as antioxidants. The cookies on the other hand, contain little other than just fat and added sugar.

Now, imagine you are catching a cold or having a fever. You are given an option of 1 fast food set meal a day OR 1 well-balanced wholesome meal, both of the same calories,  which one would you choose? Why? Naturally we will choose the wholesome meal because we all know that eating a quality diet supports our immune system to recover from sickness and is beneficial for long-term health.  So if you choose a well-balanced wholesome meal, then are you practicing this nutrition knowledge in your daily life? So are all calories really equally beneficial for your body in the long run? Nope.

#Myth 3: Gluten free is healthier 

Gluten is the protein found in wheat, barley and rye. Whole-wheat products have great nutritional benefits, including essential B vitamins and fiber. Unless you have gluten sensitivity, coeliac disease or a wheat allergy, there is no convincing evidence that a gluten-free diet can benefit your health. Symptoms of celiac disease vary widely; you may have digestive problems such as loose, greasy and bad-smelling stools, bloating, diarrhea and constipation. To find out if you have celiac disease, go to health care professionals for a serologic test and intestinal biopsies for diagnosis.

#Myth 4: MSG is bad for you

Monosodium glutamate (MSG) is a flavor enhancer —  it adds the umami taste to our dishes. World Health Organization, the Food and Drug Administration, and the European Food Safety Association classify MSG as ‘generally recognized as safe’. Similar to salt, MSG also contains sodium, but in a much smaller amount, two-thirds less the amount of sodium compared to table salt, so if you are looking to lower your sodium intake, MSG could be a good salt substitute to flavor your food.  Although MSG contains less sodium than table salt, we still need to be mindful that excessive consumption of it can lead to high blood pressure.

#Myth 5: Soy can cause breast cancer 

In conjunction with Breast Cancer Awareness Month, here is one of the most common myths about breast cancer. Soya is rich in compounds called isoflavones which are known to have similar structure as the hormone estrogen and it said that increased estrogen has been linked to certain types of breast cancer in animal studies. 

However, they do not function quite the same in humans and estrogen effects of soy showed no significant effect in increasing the risk of breast cancer. “In fact, there is growing evidence that eating traditional soy foods such as tofu, tempeh, edamame and soymilk may lower the risk of breast cancer, especially among Asian women” , according to the American Cancer Association.

==☝️DISCLAIMER. This article is for informational purposes only. It is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. If you need more personalised dietary and lifestyle advice, book a complimentary consultation with us!

During this 30-minute consultation, we would like to get to know you better so as to understand your current lifestyle and the goals that you wish to achieve so that we can better recommend the right PT/Nutrition program for you.

Source:

1. National Heart Centre Singapore. Common Myths About Dieting Debunked by Experts. 2017

2. UnlockFood.ca. The Truth about MSG. 2021

3. American Cancer Society. Soy and Cancer Risk. 2019