Nutrition Myths Busted: What Women Need to Know
Sorting through nutrition advice can feel like wandering through a maze of myths and misinformation.
Let’s debunk some of the most common nutrition myths and uncover the real truth about how what you eat impacts your body.
Myth 1: Simply Eating More Protein Builds More Muscle
While it is true that protein is essential for building and repairing muscle, simply eating more protein won’t automatically lead to muscle growth. Muscle development requires a balanced diet, including carbohydrates and fats, combined with the proper stimulus from exercise to initiate a process known as muscle protein synthesis, or MPS.
When we exercise, the mechanical loading – especially from weight lifting – causes micro-tears in muscle fibres. The resultant damage causes an immediate immune response, sending immune cells to the damaged site to start the repair process.
This trigger also starts various processes on a cellular level that regulate various activities that repair and replace the damaged muscle tissue.
As such, it’s the combination of a well-rounded diet and strength training that truly supports muscle growth¹.
Myth 2: Vegetarians Have Limited Protein Options
Vegetarians have plenty of protein options.
Foods like tofu, legumes, such as lentils and chickpeas, nuts, seeds, and soybeans are all excellent plant-based protein sources.
While some plant proteins lack a complete amino acid profile – they lack certain amino acids or contain insufficient amounts – vegetarians and vegans can compensate for this shortfall by combining incomplete proteins in complementary ways.
Additionally, there are high-quality plant-based protein supplements available that can help meet your protein needs without animal products².
Myth 3: Fat Makes You Fat
Not all fats are bad, and carbohydrates, particularly processed sugars and refined sources, are significant contributes to fat and weight gain.
In fact, getting sufficient dietary fats from natural sources is necessary for your body’s optimal function, including energy storage, hormone production, immune response, and nutrient absorption³.
Healthy fats, like those found in avocados, nuts, and olive oil, are important for overall health. Even some saturated fat is necessary to support hormone production. It’s not the fat itself but the amount and type that matter.
Myth 4: Certain Fruits Increase Metabolism and Burn Fat
Fruits are nutritious and can provide sustained energy and help stabilise blood sugar levels.
While some fruits might have a slight thermic effect, meaning they use more energy to digest, no fruit directly burns fat. Eating a variety of fruits can be part of a balanced diet that supports overall health ⁴.
Myth 5: Cravings Are Your Body’s Way of Telling You It Needs Something
Cravings are often triggered by emotional issues or stress rather than actual nutritional needs.
While your body might crave certain foods, it’s important to understand that cravings are not always an indicator of a deficiency. Managing stress and emotional eating can help reduce unhealthy cravings ⁵.
Understanding the truth behind these common nutrition myths can help you make better choices for your health. Remember, a balanced diet combined with regular exercise is key to achieving your fitness and health goals. By debunking these myths, you can focus on what really matters and support your body in the best way possible.
References:
- Harvard T.H. Chan School of Public Health, n.d. Protein. [online] Available at: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
- Academy of Nutrition and Dietetics, 2021. Vegetarian Diets. [online] Available at: https://www.eatright.org/health/wellness/vegetarian-and-special-diets/vegetarian-diets.
- Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-Etherton PM. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutr J. 2017 Aug 30;16(1):53. doi: 10.1186/s12937-017-0271-4. PMID: 28854932; PMCID: PMC5577766.
- Harvard Health Publishing, 2017. Do Certain Foods Boost Metabolism? [online] Available at: https://www.health.harvard.edu/blog/do-certain-foods-boost-metabolism-2017071311872.
- American Journal of Clinical Nutrition, 2010. Effects of High-Protein Diets on Kidney Health. [online] Available at: https://academic.oup.com/ajcn/article/91/4/1267/4596936 [Accessed 31 July 2024].