Understanding Nutrition Myths
Like all myths, those surrounding nutrition can be the source of fascination and perplexity. A simple nutrition message, like the admonition to “avoid red meat” because it is “bad for you,” can seem entirely reasonable and be widely accepted. Yet, red meat consumption continues unabated in many communities despite its well-known, negative health associations, including increased risk for heart disease and certain cancers (Pierce, 2019). Furthermore, the determination of what constitutes red meat is not simple, for meat from lamb and horse is red, but chicken is not. Similarly, a widely circulated description of an individual’s diet as “highly ketogenic” implies it contains little carbohydrate, but foods considered ketogenic can differ widely and characterizations of diets as “ketogenic” typically rely on crude approximations of macronutrient content.
Misinformation about nutrition is particularly problematic because of the myths’ potential to shape individuals’ eating habits and public health. This essay explores the nature of nutrition myths, how they arise and persist, and critical issues in the telling of nutrition’s often reductionist tales. To begin, an initial consideration of what nutrition myths are and how to recognize them is discussed. Attention then turns to basic principles that explain the origins, persistence, and evolution of myths. While the focus is on nutrition myths, these principles apply broadly to the study of myths in other domains as well, including diet fads, cults, and other scientific fallacies. Efforts are taken to unpack the dynamics of myths, with the hope that this will assist readers in critically assessing their own dietary beliefs.
Sources of Misinformation
Nutritional misinformation has become increasingly prevalent, raising concerns about its consequences and potential solutions. Nutritional misinformation is defined as claims about food and nutrition that have not been adequately substantiated. Coverage of prominent health crises has highlighted the impact and danger of misinformation. While various types of misinformation exist, a specific focus is placed on the spread of unverified claims related to food and nutrition. It explores the sources and proliferation of nutritional misinformation, using examples to illustrate its reach and consequences (Wang et al., 2019).
The internet and social media are often blamed for the rapid spread of misinformation, but it is argued that traditional media still play a significant role. An analysis of the most widely circulated nutritional misinformation stories reveals that they often originate from traditional media outlets such as television and newspapers. Unfortunately, social media then amplifies these stories. For instance, viral misinformation about the dangers of bananas and bottled water first appeared on television before spreading on platforms like Facebook and Instagram. Furthermore, well-meaning influencers trying to debunk nutritional myths may unwittingly contribute to their spread.
This highlights the challenge of finding accurate information in an oversaturated media environment (Sui and Zhang, 2021). The widespread nature of viral campaigns aiming to confuse consumers regarding food products is explored. Targeted marketing strategies by food companies are examined, along with the tools they use to exploit vulnerable populations. For instance, the use of cartoon characters on cereal boxes to entice children is discussed, along with efforts to undermine parental authority regarding food choices. Additionally, the proactive approach of some companies in questioning the validity of scientific studies is explored. The dairy industry’s response to a study linking dairy consumption to prostate cancer is highlighted, as well as attempts to discredit studies linking sugary drinks to obesity. Furthermore, the role of schools in spreading nutritional misinformation is examined, pointing out that some educational materials are funded by food companies.
These findings raise questions about what kind of nutrition children are learning in schools. The importance of understanding the difference between credible and non-credible sources is emphasized, as some scientific studies are misinterpreted and results exaggerated. A compelling example is provided, where a new health claim regarding the positive impact of chewing gum on cognition quickly led to numerous articles misrepresenting the research and causing public confusion. Finally, the need for the scientific community to improve nutritional education is discussed and efforts are made towards this goal.
Myth #1: Carbs are Bad for You
It’s not news that low-carb dieting is currently all the rage. From Atkins and Keto to paleo and beyond, many widely-adopted dietary trends vilify the macronutrient carbs, or more scientifically, carbohydrates. But rest assured, carbohydrates are not the enemy, nor are they to blame for the excess weight you may be trying to shed. In fact, you can (and should) still enjoy carbohydrates—specifically complex carbs that are nutrient-rich—without fear. Debunking the carb myth starts with examining the essential roles carbohydrates play in the body.
Nutrition 101: Carbs are the body’s primary source of energy, and the brain actually runs on glucose, which is a simple sugar that carbs break down into (Aga Khan University Hospital, 2018). The body can find alternative means of energy by utilizing fats and proteins, but in doing so, vital bodily functions slow or shut down. Without carbs, a person may feel foggy, fatigued, lethargic, and irritable due to low energy levels. Clearly, not all carbs should be vilified. As a rule of thumb, focus on consuming more complex carbs than simple carbs. The difference between the two lies in their chemical structure and how quickly the body breaks them down (Schulz and Slavin, 2021). Simple carbs consist of one or two sugar molecules and are quickly digested, which can cause spikes in blood sugar levels.
This category includes refined sugars as well as natural sugars. On the other hand, complex carbs consist of three or more sugar molecules and take longer to digest, which keeps blood sugar levels more stable. Complex carbs also tend to be more nutrient-rich and include foods like whole grains, legumes, and starchy vegetables. By that logic, moderation is key. Refined sugars should be limited as they provide empty calories, whereas whole grains should be incorporated into daily meals. In fact, many studies prove that consuming whole grains can lower the risk of heart disease, diabetes, and obesity. One specific study found that among over 200,000 health professionals surveyed, women who consumed two or more servings of whole grains daily showed a 30 to 49 percent lower risk of developing Type 2 diabetes. Framing carbohydrates within a broader dietary context is essential to alleviating fears. After all, it’s the overall diet that counts, not individual foods. So instead of questioning whether a food is “good” or “bad,” consider whether it’s part of a healthy dietary pattern.
It’s also imperative to question foods that are more nutritionally void than nutrient-rich. For instance, a donut hardly meets a balanced diet’s requirements, regardless of how it fits into a daily caloric intake. Cutting out a macronutrient entirely is unhealthy, and that’s why it’s important to stay away from extreme measures on either side of the spectrum. Rules to live by: Be wary of anything that seems too black-and-white, and embrace moderation as the guiding principle for a healthy and balanced diet.
Myth #2: Eating Late at Night Causes Weight Gain
Despite the arbitrary rules imposed on meal timing, there is likely a ‘one size does not fit all’ paradigm regarding the impact of meal timing on weight management (Shaw et al., 2019). Inter-individual variability in metabolic responses, preference on the timing of activities other than eating, and lifestyle choices coexist in a society adopting the same rules, which can make the results of clinical trials refuting imposed rules less persuasive. Still, in the face of ascribed rules around weight gain linked to eating late at night, it is important to understand those rules in a more nuanced manner.
A critical reading of some of the studies exploring the association between the timing of meals and weight gain from the scientific perspective is presented here, but it should be noted that the following discussion around the effects of late-night snacking can often lead to overeating, making practical suggestions on how to select nutrients for late-night meals and the need to be mindful while eating during late hours (as well as prioritized sleep) in order to avoid weight gain.
To begin with, a summary of the rules associated with eating late at night that weight gain is likely to occur if compliance with the following has been less practiced is provided: (1) High caloric and/or carbohydrate intake during late hours; (2) Tendency to eat late-night snacks while not being actively engaged in other activities; (3) Choosing a wider variety of foods, especially unhealthy options, for late-night snacks as compared to other meals. The first aspect of this prescription is directly linked to the findings of some studies exploring the association between the timing of meals and weight gain. Notably, in some of the studies, the adverse effect of eating dinner too close to bedtime on the risk of obesity was emphasized.
Myth #3: Detox Diets Cleanse Your Body
In recent years, detox diets have gained popularity, with many believing that these diets are an effective way to cleanse the body of toxins. At the heart of this plan is the notion that the body accumulates toxins due to exposure to pollution and artificial chemicals from food, water, and personal hygiene products. However, even if one accepts this premise, it is questionable whether the body cannot detoxify itself and needs help through diet (Aga Khan University Hospital, 2018).
Detoxification is a scientific concept; toxins can be defined and measured, and there are known biological pathways for their removal from the body (R. Seaman, 2016). Mice and men exposed to the same toxic substances share some of the same detoxification pathways. A key role is played by the liver and kidneys: blood from most tissues drains into the liver, where it is filtered, and toxins are transformed into a more water-soluble form, excreted in bile or urine. Detoxification also occurs in the lungs, skin, and intestines. There is no shortage of fearmongering claims about contamination of the body, but there is a shortage of peer-reviewed scientific studies demonstrating that detox diets or any of their components effectively detoxify the body. Of the plans reviewed, some provide only very modest changes in diet and are therefore unlikely to have any effect.
The detoxification trade preys on fears most people don’t even know they harbor. In a culture consumed with cleansing, testimonials from supposed “former toxicites” should be approached with skepticism. Unsurprisingly, celebrities feature prominently in this literature; they have the means to pay for the most lavish treatments and clearly benefit from the attention. Other detox diet marketing is shamelessly exploitative, like one ad citing the recent death of a child from lead poisoning to sell its product. Exploring online detoxification testimonials reveals much about consumer fears and desires. Detox diets promise what today’s fear-laden consumer wants but cannot have: safety and control. Consumer culture is awash in anxiety, and detoxification is just one way the culture attempts to cope with this anxiety. Despite the mass popularity of detox diets, it is wise to consider their potential harms. Most plans run the risk of nutrient deficiencies.
The insights gained from this exploration of common nutrition myths help clarify the difference between fact and fiction in the world of diet and nutrition, an often perplexing realm of information for many consumers. As widely publicized perceptions of nutrition can heavily influence health and food choices, the ability to determine what is true and what is merely popular opinion is essential for making the best choices possible. In light of this discussion, it is vital to critically evaluate the possibilities for information regarding nutrition, food and health. Peer-reviewed journals and research studies present the most accurate information, while newspapers, magazines and blogs offer an abundance of widely accessible, yet often questionable, information (Pierce, 2019).
Addressing the following myths brings important attention to some of the most common misconceptions of nutrition today. Sugar causes hyperactivity in children. Dairy is necessary for healthy bones. It is important to eat breakfast every day. As enticing as they may be, detox diets do not work. Drinking water aids in weight loss. It is healthy to eat a low-fat diet. These myths cast misleading shadows over the truths of diet and nutrition, as they are likely the most prevalent misconceptions held by the general public today.
Thus, bringing the truth to these popular myths can reveal the power of science and research in shaping dietary habits and nutrition understanding. As research and information continue to evolve, it is crucial to question the credibility of presented information, as truth can be distorted and embellished. With improved knowledge of the mind’s best nutrition and health choices, a healthier diet can be successfully pursued. It is critically important to remain aware of the accessibility of information and the tendency for misconceptions to proliferate so that credible resources can be consulted when uncertainties arise concerning dietary choices.