Welcome back to our nutrition myths series! In case you missed the introduction and other 3 installments of this series – Nutrition’s Facts and Fiction – you can find them on our blog. This series explores some common nutrition myths dietitians hear from clients and media. This time, we’re talking about some recent hot topics: egg yolks (eat or toss?), calories in nuts and seeds (can I eat them and still lose weight?), use of sports drinks (I should have one with every workout, right?), and the role of carbohydrates in energy levels (is it normal to “carb crash”?).
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Statement: You should only eat egg whites and discard the yolks.
Fiction!
This is a very common tip given to patients watching their cholesterol and/or fat intake, especially those who are focusing on a heart healthy diet. However, it’s not necessary to always toss out your egg yolks. Let’s take a look at what the whole egg has to offer.
Egg whites contain protein, and small amounts of many varieties of B vitamins.
Egg yolks contain protein, fat, vitamins A, D, E, and K, as well as vitamins B6, B12, folic acid, and thiamin.
Egg yolks are one of the few foods that naturally contain vitamin D unlike other foods like juice, milk etc. where it’s been added by the manufacturer.
While some individuals may need to limit how many egg yolks they eat in a given day or week, there is no need to take them out of our diet entirely. Egg whites can provide protein, but not much more. On the other hand, egg yolks provide a much more diverse nutrition profile.
So, next time have the whole egg paired with a carbohydrate source for a beautifully paired breakfast or snack!
**note—some recipes (especially in baking) call for the whole egg, just yolk, or just the white. This is often less about the nutrition profile and more about the science of the eggs and how their properties affect the recipe in terms of texture, consistency, etc. Most times when recipes specify which part of the egg to use, it’s often important to follow these directions!
Statement: Carbohydrates make you tired.
Trick Question – Fact AND Fiction!
Carbohydrates will not inherently make you tired, but there are some cases that this might occur. Carbohydrates have an impact on your blood sugar, and the fluctuation in blood sugar is what causes the tiredness often associated with carbohydrates.
Example 1: too high carbohydrate intake. If you eat too many carbohydrates at one time, your blood sugar tends to rise quickly (even if you don’t have diabetes, your blood sugar will still move up and down!).
Example 2: you have the right amount of carbohydrates, but don’t have any protein or fiber to level them out. When we pair carbohydrates with protein and fiber, they are processed more slowly rather than all at one time. Think of a dripping faucet rather than a full stream. Some carbohydrate sources naturally contain fiber and/or protein, but others do not. This doesn’t mean you need to restrict high carb foods, just know that it would be beneficial to pair them with a fiber and protein source when eating them.
Example 3: you don’t have enough carbohydrates. The human body’s preferred energy source is carbohydrates, so when you don’t eat them, your body has to work harder to create that energy. Not having carbohydrates while your body isn’t making sugar fast enough or properly can cause low blood sugar.
When our blood sugar spikes up or falls down, we tend to feel tired. If you often feel tired after meals, take a look at your carbohydrate intake and if your meal was balanced.
Carbohydrates tend to get a bad reputation, especially in the world of fad diets. Be sure to get your information from reliable sources so you can know the facts!
Don’t know how many carbohydrates to eat or how to pair them? Talk with one of our Registered Dietitians to get tailored nutrition advice!
Statement: You should always use a sports drink when working out.
Fiction!
The market for sports drinks is getting more and more saturated by the week. You have the classics like Gatorade and Powerade, but now there are dozens of brands and different types for sale. Many people drink these, despite not needing them. For workout purposes, they can be handy for those who sweat excessively or exercise for more than 2 hours per day (moderate to intense levels).
For most, simple water is effective for hydration before, during, and after a workout. Sports drinks can contain a high level of sugar as well, which is needed in some cases but not in most.
There may be other reasons a sports drink may be needed. They are an oral rehydration solution (ORS) and can be used for medical reasons when sick.
Talk with your dietitian to see if a sports drink is needed in your routine, and which one would be best for you for optimal performance.
Statement: Nuts and seeds have too many calories to be included in a weight loss diet.
Fiction!
Nuts and seeds have great health benefits. They contain a lot of vitamins and minerals in a tiny package. When looking at weight loss, you want to be sure your calorie intake is at the right level. It’s true that nuts and seeds do contain more calories than other foods. For example, half a cup of mixed nuts contains over 400 calories while a half cup of oats has about 150 calories. With all foods, the serving size will vary. Generally, the serving size for nuts is a quarter cup, but your portion size will depend on your own goals.
Nuts and seeds contain:
- Fiber
- Unsaturated Fats
- Vitamin E
- Vitamin B6
- Niacin
- Folate
- Magnesium
- Zinc
- Phosphorus
- Selenium
- Potassium
- And more!!
Nuts and seeds can be a great addition to anyone’s diet, however failure to pay attention to portion size can lead to weight gain.
On the other hand, if you are someone who struggles to eat enough calories or needs to gain weight, then nuts and seeds (or nut/seed butter) can be a way to meet your calorie goals.
The Bottom Line
I think today’s topics provided perfect examples of the statement: there is a time and place for all foods. We saw how the same food can be used in different ways to achieve different results. Lucky for you, we have a team of Registered Dietitians ready to help you find the right balance to achieve your goals.
In our world where social media is at our fingertips 24/7, it can be hard to decipher whether the nutritional information you see is fact or fiction. This blog series was designed to put your mind at ease regarding these statements! We are always looking for blog ideas that YOU are interested in and have questions about. Send your questions and ideas our way, you may see your suggestion highlighted on the next Nutrition’s Fact or Fiction installment!
We hope you’ve enjoyed learning a little bit about egg nutrition, carbohydrate balance, sports drink usage, and how to include nuts and seeds in a balanced diet. If you have more questions about these topics, reach out to our team of Registered Dietitians for individualized advice!
