7 Diet and Nutrition Myths Debunked by a Registered Dietitian

7 Diet and Nutrition Myths vs. Facts

Social media has placed so much nutrition information at our fingertips. As always, however, it’s important to realize not everyone who has something to say is an expert! Below are a few myths that we want to break down and reframe with facts.

Nutrition Myths vs Nutrition Facts

Carbs cause weight gain.

Carbohydrates are one of three essential food components our body uses for energy. In fact, for most people, carbohydrates should be the most abundant of these three. Sugars are a type of carbohydrate. Neither carbohydrates, nor sugar are independently responsible for weight gain. Weight gain may occur in response to many factors. We don’t need to fear carbs or weight gain.

Snacking is bad.

“Snack foods” have received a bad rap and unnecessary fear surrounds between-meal eating. Contrary to popular belief, your body can and should receive nourishment more than three times a day. Snacks are a great way to incorporate variety into your diet. They help to maintain energy throughout the day and regulate hunger and fullness cues.

I shouldn’t eat before or after a certain time.

Your body can handle food from the moment you wake up to the moment you go to bed. Putting off breakfast can impair your focus and leave you ravenous by the time you eat. Ignoring hunger in the evenings can affect your sleep cycles. Rule of thumb: eat regularly throughout the day, find a schedule that supports your body’s energy needs, and if you’re hungry, eat!

Eating dessert is “cheating.”

Desserts are just foods. When you eat dessert, your digestive system breaks it down and uses it for bodily functions just like any other food. On top of its biological function, food is meant to be enjoyed. If you have a sweet tooth (most of us do!), feel free to incorporate sweet, delicious foods into every day. It’s not that deep!

I will be happier if I lose weight.

It’s far too easy and common to misdirect emotions onto our bodies. Today’s culture suggests that if we only lose weight we’ll be more likable to others and ourselves. Shrinking yourself to meet an arbitrary standard will not erase years of negative self-image. Instead of pursing diets or weight loss to change your mindset, take steps toward happiness in the body you have now. 

Dieting is a way to prove I am disciplined or in control.

Like emotions, eating patterns sometimes get conflated with character. People jump to the conclusion that if they can’t stick to a diet, they must lack discipline or self-control. Others cling to strict eating behaviors to exert control in otherwise unstable environments. Regardless of the camp you’re in, it’s important to detach who you are from what you eat. Your diet does not define your worth or character.

I don’t need help if I don’t have a diagnosis.

Many people with disordered eating worry about being “sick enough” to seek help. If your eating behaviors are getting in the way of your day-to-day life, you are sick enough. If your head is filled with negative thoughts about food and body image, you are sick enough. Recognizing that you deserve help is the first step toward healing. Reach out to our team of registered dietitians to take the next steps. 

7 Diet and Nutrition Myths Debunked by a Registered Dietitian - Dallas Nutritional Counseling