Debunking Nutrition Myths: Separating Fact from Fiction

March is here, and that means it’s time to celebrate National Nutrition Month! A whole month dedicated to promoting the importance of good nutrition and healthy eating. It’s the perfect time to reflect on how we fuel our bodies, but also an opportunity to address some of the common myths and misconceptions that surround nutrition.

In a world where information is at our fingertips, especially on social media, it can be hard to separate fact from fiction when it comes to food. From fad diets to conflicting reports in the media, there's no shortage of misinformation about what we should or shouldn’t eat. But as we embrace National Nutrition Month, it’s essential to confront these myths head-on and arm ourselves with the truth.

One of the most widespread misconceptions that needs a little myth-busting is the belief that “Carbs are the enemy”. It’s time to set the record straight.

The Myth: Carbs Make You Gain Weight

One of the most popular nutrition myths out there is that carbs are bad and will make you gain weight. It's a belief that’s been propagated by low-carb diet trends and various fitness gurus over the years. But let’s break it down: carbohydrates are not inherently “bad.” In fact, they are a vital macronutrient, and they play an important role in providing our bodies with a crucial source of energy.

When we eat carbohydrates, our bodies break them down into glucose (sugar), which is used as fuel by our cells. This is especially important for brain function, muscle movement, and overall daily tasks. Without carbs, our bodies would struggle to function optimally.

So why has this myth persisted? It all comes down to the type of carbs you're consuming and the portion sizes. Highly processed, refined carbs (think white bread, sugary snacks, and sodas) can lead to rapid spikes and crashes in blood sugar levels, which can contribute to weight gain over time. However, complex carbs, like whole grains, vegetables, legumes, and fruits, which are part of a healthy diet, are packed with fiber, vitamins, and minerals. These carbs not only give you sustained energy but also keep you fuller for longer, preventing overeating and unnecessary snacking.

The Truth: Carbs Are Essential – It’s All About Quality

Not all carbs are created equal. The key is choosing whole, nutrient-dense sources of carbohydrates. For example:

• Whole grains like quinoa, brown rice, and oats are full of fiber, which supports digestive health and keeps you feeling full.

• Vegetables like sweet potatoes, peas, and leafy greens are packed with vitamins and antioxidants.

• Fruits provide natural sweetness while delivering fiber and a wealth of nutrients.

In fact, studies show that people who consume a higher percentage of their calories from whole grains tend to have a lower risk of obesity, type 2 diabetes, and heart disease. So, instead of cutting out carbs entirely, focus on making smarter choices about the carbs you eat.

The Misconception: Fat-Free Means Healthy

Another nutrition myth that’s been circulating for decades is the idea that fat-free foods are automatically healthier than their full-fat counterparts, including full fat yogurt. We’ve all seen those “fat-free” labels plastered across snack foods and processed meals, but unfortunately, they often come with a catch—added sugar, artificial sweeteners, or other unhealthy ingredients to make up for the loss of flavor.

Here’s the kicker: not all fats are created equal. There’s a vast difference between unhealthy, trans fats found in processed snacks and the healthy fats found in foods like avocados, nuts, seeds, and olive oil. Healthy fats are essential for brain function, hormone production, and can lower the risk of heart disease by aiding in the absorption of fat-soluble vitamins like A, D, E, and K.

The Truth: Healthy Fats Are Key to Nutrition

Incorporating healthy fats and nutritious foods into your diet doesn’t just taste good—it’s vital for your overall health. These fats help with brain function, support heart health, and can even help you absorb more nutrients from the foods you eat.

When choosing fats, focus on:

• Monounsaturated fats like those found in olive oil, avocados, and nuts.

• Polyunsaturated fats from fatty fish (salmon, mackerel), flaxseeds, and walnuts, which are rich in omega-3s.

• Healthy plant-based oils like avocado oil and coconut oil, which can be used in cooking and salads.

Instead of going fat-free, opt for foods that provide you with the right type of fats, keeping portion sizes in mind.

The Misbelief: You Have to Eat Six Small Meals a Day

Ah, the "six small meals a day" rule—promoted by countless diet plans and wellness gurus. This idea stems from the belief that the frequency of your meals speeds up metabolism and promotes fat burning. While eating frequent, smaller meals might work for some people, it’s not a one-size-fits-all approach.

Our bodies are unique, and how we fuel them can vary greatly from person to person. For some, eating three square meals a day with healthy snacks works best due to various health benefits, while others may prefer a more flexible eating schedule that works around their lifestyle and hunger cues.

The Truth: It’s About What Works for You

There is no magic number of meals that is universally right for everyone. The key to a healthy eating pattern is to listen to your body, focus on a balanced diet of meals, and pay attention to portion sizes. Whether you eat three meals or six, it's the quality of the food you consume that ultimately matters.

The idea of "metabolic boosting" by eating more frequently is largely overstated. The most important factor is to find an eating schedule with appropriate meal frequency that keeps your energy levels stable, prevents overeating, and satisfies your hunger.

The Truth About Weight Loss: Processed Foods, Fewer Calories, and Health Risks

When it comes to weight loss, many people turn to low-calorie or “diet” foods, often filled with processed ingredients. While reducing calorie intake can help with weight loss, focusing on fewer calories through highly processed foods isn’t the healthiest route. Processed foods tend to be high in unhealthy fats, added sugars, and sodium, all of which can contribute to a range of health issues like heart disease, high blood pressure, and diabetes. In fact, cutting out these foods and focusing on whole, nutrient-dense options not only supports sustainable weight loss but also helps reduce risk factors for chronic conditions. Instead of aiming for drastic calorie reduction with processed options, opt for real, whole foods that nourish your body, promote long-term health, and provide the essential nutrients your body needs to function at its best.

National Nutrition Month: Embrace Balanced Eating

As we celebrate National Nutrition Month, let’s take a moment to rethink the myths that have influenced our dietary choices. The key to a healthy diet is balance, variety, and focusing on whole foods that are nutrient-dense. Carbs, fats, and proteins each play an essential role in supporting our bodies, and it’s important to make informed choices about what we eat.

Impact's Health & Wholeness Credit Supports Your Nutrition and Wellness

The Health & Wholeness Credit (Beta) Program offers up to $150 per month to support your wellness journey, including nutrition-focused services. Here’s how it can help:

• DPC Memberships: Access personalized nutrition counseling and preventive care from primary care providers.
• Naturopathic Medications & Supplements: Use funds for supplements to address nutritional deficiencies and enhance your diet.
• Acupuncture: Improve digestion, reduce stress, and support better nutrient absorption  through acupuncture.
• Naturopathic Providers: Get expert advice on nutrition and natural treatments to boost your health.
• Gym Memberships: Stay active and complement your nutrition goals with fitness resources covered by the credit.

This credit makes it easier to integrate these services into your routine, helping you live a more balanced, healthier life. Learn all the ways Impact membership supports your health here.

Let's commit to busting these myths and embracing a more mindful approach to nutrition. By focusing on the real science behind food and staying informed, we can make smarter choices that benefit our health in the long run.

Remember, there’s no need for extreme restrictions or trends—just balanced, wholesome eating that nourishes your body and empowers your health!

Happy National Nutrition Month!