March is National Nutrition Month, making it the perfect time to clear up some common nutrition myths. While these misconceptions often spread quickly, understanding the truth can help you make better dietary choices. These myths might make for fun conversation, but don’t be fooled, as science tells a different story.

Myth #1: Carbohydrates are Bad for Your Health

Carbohydrates have been unfairly demonized in recent years, largely due to the popularity of low-carb and ketogenic diets. It is true that simple sugars and refined carbohydrates, such as white bread, candy, sugary cereals, fruit juices and soda pop can contribute to weight gain and blood sugar spikes. However, complex carbohydrates like fruits, vegetables, legumes, and whole grains play a vital role in proper energy balance, digestion, and overall healthy aging.

Myth #2: Eating Cholesterol Raises Bad Cholesterol Levels

For years, dietary cholesterol was believed to be the primary culprit behind high blood cholesterol levels. However, we now know that for most people, cholesterol in food has little impact on blood cholesterol levels. Foods like eggs, once vilified, are nutrient-dense and can be part of a healthy diet when consumed in moderation.

The real concern around bad cholesterol comes from intake of trans and saturated fats. Trans fats, or hydrogenated oils, are manmade ingredients that should be avoided whenever possible. Saturated fats come from animal sources, and should be eaten in moderation, especially in people who have unhealthy levels of LDL cholesterol or who have a family history of heart disease.

Finally, remember that there are good fats out there – those that come from vegetable sources and fatty fish. These fats can reduce your risk of developing heart disease. For a full discussion of dietary fats and cholesterol levels, check out this nice read courtesy of the American Heart Association.

Myth #3: You Need to Cut Out Gluten to Be Healthy

Unless you have celiac disease, a specific gluten sensitivity or certain autoimmune conditions, there is no scientific reason to eliminate gluten from your diet. Whole grains that contain gluten, such as wheat, barley, and rye, provide fiber, vitamins, and minerals that contribute to overall health.

For most people, there is no scientific evidence that gluten-free foods are healthier than gluten-containing foods. However, following a gluten-free diet is necessary for certain people who have underlying medical conditions. For an interesting discussion of the current evidence surrounding gluten, see this discussion from Healthline.

Myth #4: Fresh Produce is Always Better than Frozen or Canned

Fruits and vegetables are always excellent choices for health. They contain beneficial fiber, vitamins, minerals and antioxidants. While fresh produce is great, frozen and canned varieties can be just as nutritious, sometimes even more so. Frozen produce is typically picked and flash frozen at peak ripeness, preserving its nutrients, while fresh produce may be picked before fully ripe. Canned options can also be healthy, provided there is no added sugar or sodium.

When fresh produce is not available or affordable, frozen and canned options are great alternatives with similar nutritional benefits.

Myth #5: Detoxing with Juices and Cleanses Improves Your Health

The idea that you need expensive juice cleanses or detox teas to rid your body of “toxins”, lose weight or improve health, is a marketing gimmick rather than a scientific reality. According to the National Center for Complementary and Integrative Health, there is no compelling research to support the use of “detox” diets for weight management or eliminating toxins from the body.

Rather, your liver and kidneys naturally detoxify your body every day. Staying hydrated and consuming a balanced diet rich in fiber is a much more appropriate approach to keeping yourself healthy.

Conclusion:

With so much nutritional misinformation out there, it’s crucial to rely on evidence-based research and expert guidance when making dietary decisions. National Nutrition Month serves as a great reminder to question common myths and focus on sound scientific evidence and the balanced advice of Registered Dietitian Nutritionists (RDN’s) and other health professionals.

This month is also a great time to salute all the dedicated Registered Dietitians who advocate for food safety and public health year-round – thanks for the great work you do! Remember, if you want a personalized approach to improving your nutritional health, reach out to an RDN today.

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