Welcome to the first of many nutrition myths blog posts! Our new series titled Nutrition’s Facts and Fiction will explore nutrition topics that we see commonly misunderstood. With everyone having an opinion on nutrition, it is hard to decipher what is true and what is false. With this series, we aim to take the confusion out of the topics discussed. Do you have a topic or question you’d like to see if it is fact or fiction? Let us know! Each post will investigate a few of these questions or statements and explain whether they are fact or fiction.
Statement: Eating fat makes you fat.
Fiction!
This is something I see across all social media platforms and a thought that has been around for decades. The low fat trend started in the 1960s and was at its peak in the 1990s. The peak in the 90s is what we have to thank for the wide variety of “low fat” and “fat free” labeled foods in the grocery stores today. So, what is fat for anyways? Is it a good or bad thing? Let’s explore!
Fat is one of the three macronutrients alongside carbohydrate and protein. There are two main types of fats found in our foods: saturated and unsaturated. Saturated fats (sometimes referred to as “bad” fats) are mostly found in animal sources such as meats and dairy. Unsaturated fats (on the other hand known as “good” fats) are from plant sources such as nuts, seeds, and avocados.
!?Did you know?!
Coconut oil is a master of disguise! Although this oil comes from a plant source, it contains more saturated fat than unsaturated fat. An easy way to tell if an oil contains more saturated fats is if it is solid at room temperature (it may soften like butter, but it doesn’t melt like ice!).
Fat plays many vital roles in the body. It creates a barrier between the inside and outside of our bodies and makes up a large portion of our brains. Vitamins A, D, E and K are all fat-soluble which means our bodies absorb them through these fats. Without fat, we wouldn’t be able to use these vitamins! Hair, nails and skin are also all affected by fat consumption. Our organs are surrounded in a fat layer as a form of padding for protection. This keeps our organs in place as we go about our days and is the reason we don’t have major organ damage when we fall a short distance.
In conclusion, too little fat can cause some major disruptions in the functions of our bodies. On the other hand, too much fat can be a cause of weight gain. However, avoiding fat all together is not necessary and can end up being bad for your health. Like most things, too much or too little of a nutrient will cause adverse effects. Are you wondering if your fat intake is too high or low? Get in contact with one of our dietitians to set up a conversation!
Statement: Carbohydrates are bad for you.
Fiction!
Like low fat, low carbohydrate (or carb for short) diets have been around for decades. From the Atkins diet starting in the 1960s to the modern day keto diet, people love to make carbohydrates seem like the bad guys. There is one giant task of carbohydrates in the human body, they are the primary energy source for the brain, heart, and muscles. They are so important that your body has a backup way to get them: to make them (thanks to the liver!). However, misuse of this function can lead to it not working properly causing even more issues. Just like fats, there are different types of carbs. Let’s take a look at the differences.
Simple carbs are easily digested. They can be turned into blood sugar faster and cause a blood sugar “spike”. Examples of these are foods with added sugar (check out our food label blog post to find this on a nutrition label!), fruits, milk, yogurt, cookies, and desserts. Simple carbs are not inherently bad. Some of them such as fruit and dairy contain fiber and/or protein which helps slow down the breakdown of these carbs in the body. Moderation is key when it comes to simple carbohydrates.
Complex carbs are broken down much slower in the body, leading to a steady release of glucose (sugar) into the bloodstream. Examples of these are beans, legumes, whole grains, fiber, and vegetables. Fiber is contained in most complex carbs along with unsaturated (healthy) fats. Complex carbs can not only improve blood sugars over simple carbs, but they can also provide an easy way to get in multiple vital nutrients. Many complex carbs can also be a budget-friendly addition to your daily intake.
Just as we spoke about with fat, carbs alone do not cause you to gain weight. Actually, carbs would ideally make up 40-60% of your daily calorie needs. This is a large range and can be confusing on how to measure these foods out. If you need help finding the right level of carbs for you, get in touch with one of our dietitians.
Statement: Low fat or fat free foods are always a better choice, nutritionally.
Fiction!
As we discussed earlier, there are many items in stores labeled low fat or fat free as a result of fad diet trends. But are these items always better for you? Not quite. We have looked at how too much or too little fat can be detrimental to our health but let’s see what low fat diets could be hiding.
Oftentimes when a manufacturer takes one nutrient out of an item, they like to add others in. This is especially true with fat, salt, and sugar. While these foods appear to be healthy options when looking at the front of the package, a quick look at the nutrition label can give you the answer to how much of what is contained. If a product has less fat but a lot of added sugar or salt, is it really that much healthier? Professional opinion: no! Like we have seen, eating healthfully is a balancing act. It requires some trial and error and looks different for everyone. Working with a Registered Dietitian can help you find this balance for yourself. Luckily, we have a team of dietitians waiting for your call or message!
We hope you have enjoyed the first edition of Nutrition’s Facts and Fiction. If we’ve learned anything from this post, it is that nutrition isn’t as simple as it seems. Each edition we will pick from the questions and statements sent in by our readers. If you have a topic or question you’d like to see on this series or would like to learn more about in a blog post of its own, please send it in to nikki@onebitenutrition.com. We would love to hear what YOU would like to hear about!
If you are ready to start your nutrition journey, or perhaps jump back into a journey you’ve lost your way on, do not let the misguided advice floating around social media confuse you. Our team of registered dietitians are here to help! Check out our meet the team page to get to know your One Bite dietitians!
Resources
https://www.health.harvard.edu/staying-healthy/know-the-facts-about-fats
