April 22, 2024

dietitians reveal seven nutrition lies that we have all been told. These include the dangers of eating late at night and the benefits of “natural” sugar.


In today’s age of information overload, it’s easy to get tripped up in the world of nutrition and health. With so many conflicting messages and fad diets, it can be hard to know what to believe. That’s why it’s important to separate fact from fiction when it comes to nutrition. Dietitians are trained professionals who can help cut through the noise and provide evidence-based advice about what to eat and what to avoid.

Here, dietitians reveal seven nutrition lies that many of us have been told, and explain why they are just that – lies.

Lie #1: Eating late at night will make you fat

This is a common myth that has been perpetuated for years, but the truth is that the time you eat does not directly impact weight gain. What matters more is the total number of calories you consume in a day and the types of foods you eat. It’s perfectly fine to have a healthy snack before bed if you’re feeling hungry. In fact, some studies have shown that eating a small, protein-rich snack before bed can actually help with muscle growth and repair during sleep.

Lie #2: Carbs are bad for you

Carbohydrates often get a bad rap, but the truth is that they are an essential nutrient and an important source of energy for our bodies. The key is to choose complex carbohydrates such as whole grains, fruits, and vegetables, which are high in fiber and other nutrients. These types of carbs can help regulate blood sugar levels, keep you feeling full, and provide sustained energy throughout the day. It’s the processed and refined carbohydrates like white bread, sugary cereals, and pastries that should be limited.

Lie #3: Natural sugar is better than added sugar

Many people believe that “natural” sugars, such as those found in fruit or honey, are healthier than added sugars like high fructose corn syrup or table sugar. While it’s true that natural sugars come with additional nutrients and fiber, the body processes all sugars in the same way. Excessive consumption of any type of sugar can lead to weight gain, inflammation, and other health issues. It’s important to enjoy natural sugars in moderation and limit added sugars as much as possible.

Lie #4: Fat-free or low-fat products are healthier

For years, the food industry has marketed fat-free and low-fat products as healthier alternatives to their full-fat counterparts. However, many of these products are filled with added sugars and other unhealthy ingredients to compensate for the lack of flavor and texture that comes from removing fat. Plus, our bodies need healthy fats for proper function, including brain health and hormone regulation. Instead of choosing fat-free or low-fat products, opt for whole foods that contain healthy fats such as avocados, nuts, seeds, and fatty fish.

Lie #5: You have to eat meat to get enough protein

Protein is an essential nutrient for building and repairing tissues, but you don’t have to eat meat to meet your protein needs. There are plenty of plant-based sources of protein, including beans, lentils, tofu, tempeh, quinoa, and nuts. By incorporating a variety of plant-based proteins into your diet, you can not only meet your protein needs but also reduce your risk of chronic diseases like heart disease and certain cancers.

Lie #6: Fresh fruits and vegetables are always better than frozen or canned

While fresh produce is certainly delicious and nutritious, frozen and canned fruits and vegetables can be just as healthy. In fact, these options are often more convenient and cost-effective, making it easier to include a variety of fruits and vegetables in your diet. Plus, frozen and canned options are often picked at peak ripeness and then immediately frozen or canned, locking in important nutrients. Just be sure to choose options without added sugars or sodium, and aim for a variety of colors and types of fruits and vegetables to ensure a well-rounded intake of nutrients.

Lie #7: You should detox or cleanse your body regularly

Detoxes and cleanses are often marketed as a way to rid the body of toxins and jumpstart weight loss. However, our bodies are equipped with their own detoxification system, primarily the liver and kidneys, that work to eliminate toxins naturally. There is little scientific evidence to support the idea that detoxes or cleanses are necessary or effective for health. Instead, focus on nourishing your body with a balanced diet and plenty of water to support your body’s natural detoxification processes.

In conclusion, it’s important to be critical of the nutrition information that we encounter and to seek advice from reputable sources, such as dietitians, when making important decisions about our diets. By being aware of nutrition lies and myths, we can make more informed choices about what to eat and how to support our overall health and wellbeing. Remember, when it comes to nutrition, there are no quick fixes or magic bullets – just a balanced and varied diet that provides essential nutrients and fuels our bodies for optimal health and performance.

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