Bustin’ diet myths about carbs, fruits and gluten

LMQC Nutritionist blogger, Jeni Tackett, busts the ten of the most common diet and nutrition myths to help you focus in on how to select and eat healthy foods without going crazy.

by Nutritionist Blogger, Jeni Tackett, RD, LD

March is National Nutrition Month and as your resident Registered Dietitian for Let’s Move Quad Cities, I am going to debunk some of the top nutrition myths.

Media nutrition bombards us with information daily and you may not know what is true and what is just there for clickbait. I feel that we have nutrition upside down in the United States and need to get back to some basics of eating healthier foods more often and avoiding gimmicks.

Myth 1: White potatoes are unhealthy

White potatoes are often put in the same category as white refined bread. All potatoes are whole foods and rich in nutrients and fiber. A baked potato is a great source of vitamin C, potassium, and fiber while the sweet potato is a great source of vitamin A and fiber.

Myth 2: Avoid carbs to lose weight

If you always lean towards severe carbohydrate restriction for weight loss you are setting yourself up to fail. Carbohydrate has 4 calories per gram just like protein.

Cutting calories in a healthy, sustainable way is the best way to lose weight. Do not villainize fruits, whole grains, and beans because they contain carbohydrates.

Cutting back on added sugar from candy, soda, and junk foods makes sense but limiting healthy carbohydrates from whole foods is not smart or realistic long-term.

Myth 3: Fruit has too much sugar

Fruit is an important part of a healthy diet.

Fruit contains natural sugar along with fiber, vitamins, and minerals.

While eliminating juice from the diet is a good move, cutting out fruits reduces fiber and important nutrients. Strive to eat at least 2-3 fruits/day. Fruits make excellent snacks, side dishes, and desserts.

Myth 4: Everyone needs to drink (8) 8oz glasses of water per day

Fluid needs are individual and depend on your activity level and sweat rate, height, and weight. Many foods contain water and count towards your fluid needs.

If you eat grains made with water such as oatmeal and pasta, fruits, and vegetables then you are consuming water with your food choices. Monitoring your urine and making sure it is a pale straw yellow color is the best way to make sure you are meeting your fluids needs.

Myth 5: Eating clean is the ultimate goal

Eating clean is a social media trend where influencers encourage organic, non-GMO, vegan diets for health.

Rather than having the goal of eating clean or perfect, focus on including healthy foods at your meals and eating splurge foods in moderation. Strict “perfect” diets can lead to nutrient deficiencies and disordered eating.

Myth 6: Everyone should eat a gluten-free diet

Gluten is the protein found in wheat, barley, and rye.

In a country obsessed with protein, it’s ironic that gluten has such a bad name. For individuals with celiac disease, eliminating gluten is necessary for health.

If you do not have celiac disease or a sensitivity to gluten, including whole grains and other sources of gluten is healthy for your intestine and your heart.

Myth 7: Skipping breakfast is a good idea for weight loss

Easting a healthy breakfast is a great way to start the day.

Eating breakfast can help you avoid overeating later in the day.

Starting the day with a healthy breakfast such as oatmeal, whole-wheat toast, fruit, eggs, yogurt, etc. can give you important nutrients and keep you from feeling sluggish during your day. Getting through your morning on just caffeinated beverages can lead to a crash later in the day.

Stop eating at least 2 hours before bedtime and you may find that you wake up hungry and ready to start the day with a healthy breakfast.

Myth 8: Eating healthy is expensive

Healthy eating does not have to be expensive.

Shopping at stores that offer good prices for fruits, vegetables, and other healthy foods is the first step. Shopping the generic or store brands will reduce prices. Eating at home instead of eating out at restaurants is smart and saves money.

I shop at Aldi where the prices for healthy foods are much cheaper than other grocery stores.

Myth 9: Detox diets are needed to cleanse your body

Our livers do an excellent job of detoxing our bodies.

Following radical cleanses that include just liquids and very few calories can leave you feeling sluggish and even faint. Cleanses can result in gastrointestinal upset including severe diarrhea and dehydration.

Instead of a detox diet, try cleaning your pantry and refrigerator out of unhealthy foods that have made their way into your house. Stock your house with healthy foods that are ready to eat.

Myth 10: Certain food burn fat (grapefruit, vinegar, cabbage, etc.)

When it comes to controlling weight, common sense trumps fad diets every time.

There are no individual foods that cause you to burn fat more rapidly.

Fad diets in the past have focused on having a grapefruit every day, eating large volumes of cabbage soup, and drinking apple cider vinegar by the tablespoon full for weight loss. These foods are all healthy to include in the diet but are not necessary or helpful to consume in large quantities. Cabbage is a cruciferous vegetable along with broccoli, Brussels sprouts, and cauliflower.

If you consume too much of a cruciferous vegetable you can end up very bloated and gassy (the low carb cauliflower craze has caused lots of stomach distress).

There you have it – my top 10 nutrition myths. The takeaway is that a diet rich in plant foods that includes some of your favorite splurge foods in moderation is the best, most sustainable way to eat healthily and enjoy your life!

by Nutritionist Blogger, Jeni Tackett, RD, LD

March is National Nutrition Month and as your resident Registered Dietitian for Let’s Move Quad Cities, I am going to debunk some of the top nutrition myths.

Media nutrition bombards us with information daily and you may not know what is true and what is just there for clickbait. I feel that we have nutrition upside down in the United States and need to get back to some basics of eating healthier foods more often and avoiding gimmicks.

Myth 1: White potatoes are unhealthy

White potatoes are often put in the same category as white refined bread. All potatoes are whole foods and rich in nutrients and fiber. A baked potato is a great source of vitamin C, potassium, and fiber while the sweet potato is a great source of vitamin A and fiber.

Myth 2: Avoid carbs to lose weight

If you always lean towards severe carbohydrate restriction for weight loss you are setting yourself up to fail. Carbohydrate has 4 calories per gram just like protein.

Cutting calories in a healthy, sustainable way is the best way to lose weight. Do not villainize fruits, whole grains, and beans because they contain carbohydrates.

Cutting back on added sugar from candy, soda, and junk foods makes sense but limiting healthy carbohydrates from whole foods is not smart or realistic long-term.

Myth 3: Fruit has too much sugar

Fruit is an important part of a healthy diet.

Fruit contains natural sugar along with fiber, vitamins, and minerals.

While eliminating juice from the diet is a good move, cutting out fruits reduces fiber and important nutrients. Strive to eat at least 2-3 fruits/day. Fruits make excellent snacks, side dishes, and desserts.

Myth 4: Everyone needs to drink (8) 8oz glasses of water per day

Fluid needs are individual and depend on your activity level and sweat rate, height, and weight. Many foods contain water and count towards your fluid needs.

If you eat grains made with water such as oatmeal and pasta, fruits, and vegetables then you are consuming water with your food choices. Monitoring your urine and making sure it is a pale straw yellow color is the best way to make sure you are meeting your fluids needs.

Myth 5: Eating clean is the ultimate goal

Eating clean is a social media trend where influencers encourage organic, non-GMO, vegan diets for health.

Rather than having the goal of eating clean or perfect, focus on including healthy foods at your meals and eating splurge foods in moderation. Strict “perfect” diets can lead to nutrient deficiencies and disordered eating.

Myth 6: Everyone should eat a gluten-free diet

Gluten is the protein found in wheat, barley, and rye.

In a country obsessed with protein, it’s ironic that gluten has such a bad name. For individuals with celiac disease, eliminating gluten is necessary for health.

If you do not have celiac disease or a sensitivity to gluten, including whole grains and other sources of gluten is healthy for your intestine and your heart.

Myth 7: Skipping breakfast is a good idea for weight loss

Easting a healthy breakfast is a great way to start the day.

Eating breakfast can help you avoid overeating later in the day.

Starting the day with a healthy breakfast such as oatmeal, whole-wheat toast, fruit, eggs, yogurt, etc. can give you important nutrients and keep you from feeling sluggish during your day. Getting through your morning on just caffeinated beverages can lead to a crash later in the day.

Stop eating at least 2 hours before bedtime and you may find that you wake up hungry and ready to start the day with a healthy breakfast.

Myth 8: Eating healthy is expensive

Healthy eating does not have to be expensive.

Shopping at stores that offer good prices for fruits, vegetables, and other healthy foods is the first step. Shopping the generic or store brands will reduce prices. Eating at home instead of eating out at restaurants is smart and saves money.

I shop at Aldi where the prices for healthy foods are much cheaper than other grocery stores.

Myth 9: Detox diets are needed to cleanse your body

Our livers do an excellent job of detoxing our bodies.

Following radical cleanses that include just liquids and very few calories can leave you feeling sluggish and even faint. Cleanses can result in gastrointestinal upset including severe diarrhea and dehydration.

Instead of a detox diet, try cleaning your pantry and refrigerator out of unhealthy foods that have made their way into your house. Stock your house with healthy foods that are ready to eat.

Myth 10: Certain food burn fat (grapefruit, vinegar, cabbage, etc.)

When it comes to controlling weight, common sense trumps fad diets every time.

There are no individual foods that cause you to burn fat more rapidly.

Fad diets in the past have focused on having a grapefruit every day, eating large volumes of cabbage soup, and drinking apple cider vinegar by the tablespoon full for weight loss. These foods are all healthy to include in the diet but are not necessary or helpful to consume in large quantities. Cabbage is a cruciferous vegetable along with broccoli, Brussels sprouts, and cauliflower.

If you consume too much of a cruciferous vegetable you can end up very bloated and gassy (the low carb cauliflower craze has caused lots of stomach distress).

There you have it – my top 10 nutrition myths. The takeaway is that a diet rich in plant foods that includes some of your favorite splurge foods in moderation is the best, most sustainable way to eat healthily and enjoy your life!