Nutrition myths you don’t need to worry about (much)

Here are my current favourite nutrition ‘myths’. However, things are never straightforward and there is a plot twist with each one of these.

Carbs Make You Fat

Carbs are now villainised in the same way as fat was in the 70s. Carbs are necessary for high-intensity efforts and improve exercise performance for anything lasting more than 45 minutes. Complex carbs are also a great source of fuel for a healthy microbiome, and a healthy gut affects our overall health.

However, if you have type 2 diabetes or certain chronic conditions, there is a case to keep carbs low. For weight loss, it is not necessary to follow a low-carb diet, although if you are both overweight and have type 2 diabetes, then you are likely to benefit. Low-carb diets also reduce hunger as, over a few days, your blood sugar begins to regulate more naturally.

Carbs do not necessarily give you type 2 diabetes, as long as you are not eating a calorie surplus or consuming a diet that is very high in carbs, especially high-sugar ones.

Probiotics Are a Waste of Money

It is true that probiotics do not take up permanent residence in your stomach. They are a bit like hair conditioner in that once you stop taking them, your gut composition finds its own way depending on the food you eat. However, they are incredibly complex and powerful supplements. Adding probiotics can worsen gut issues. You need to identify the root cause of your gut symptoms and understand what strains are needed rather than taking them indiscriminately – that is a waste of money!

Used correctly, they can be extremely beneficial for certain conditions and during recovery from illness.

Aspartame Gives You Cancer

This one is topical following a recent study that has been widely covered by the media. The International Agency for Research on Cancer (IARC) designated the low-calorie sweetener aspartame as “possibly carcinogenic”. Actually, what they concluded is that from the evidence they reviewed, aspartame warrants further investigation.

Digging into the cause of their concern, some of the studies do not appear to be of high quality, such as the mouse studies conducted by the Ramazzini Institute and certain human nutritional epidemiology studies. However, in 2019, a meta-analysis of several studies concluded that there is little to no evidence that aspartame consumption correlates with an increased risk of cancer. So, for now, the alarm seems unwarranted. There is no solid evidence base currently suggesting that aspartame poses a risk of cancer, and indeed, diet products have been helpful to millions in achieving metabolic health and weight loss.

However, the plot twist here is that aspartame (and other types of sweeteners) DO alter the composition of a healthy gut microbiome, so if you do use them, try not to overdo it. The dose makes the poison.

It’s Not About Calories, It’s About Nutrients

One of my favourites, as there are some who believe that nutrients take priority over calories for overall health. Equally, there are some who assume that it’s only calories that are important for overall health and optimal weight. The reality is that BOTH are true.

You can certainly overeat high-quality nutrients and be overweight. However, consuming a high-quality diet (real food) makes you less likely to feel hungry and more likely to stay within your energy requirements. What’s missing from this equation? Consistency. Consistency is the foundation of any dietary approach to derive benefits.