Top 5 Nutrition Myths… Busted!

Myth 1: Eating carbohydrates will make me fat.

Fact 1: Carbohydrate is a catch-all phrase that includes; Sugars, Complex Carbohydrates and Dietary Fibre.  Even when we are sleeping, our body is metabolising millions of glucose molecules to produce the energy our body needs to keep functioning. 

The primary function of carbohydrates is to provide energy to the body.  Other functions include contributing to intercellular structure and the production of DNA.  Additionally, glucose is the only form of fuel that the human brain can use.  A drop in blood glucose levels can result in dizziness, lack of concentration and hunger.

If you don’t eat carbohydrates, your brain is not being fed and your body will break down the body structure to fuel its energy needs, starting with muscle protein.  Dietary fats will be stored for when the protein stores are depleted.  So, instead of making you fat, carbohydrates are critical in maintaining a healthy environment for your body to utilise stored fat as an energy source and maintaining lean muscle mass.  Carbs don’t make you fat, fat makes you fat.

Myth 2: Eating high cholesterol foods will raise my cholesterol readings.

Fact 2:  Blood cholesterol levels are raised by saturated fatty acids in the diet, not by dietary cholesterol.  Just as the human body uses cholesterol to transport fats around the blood, so do the animals we eat.  When we eat foods that are sourced directly from beef or chicken, or indirectly from milk and eggs, they will contain some cholesterol.  Plants, on the other hand, do not have cholesterol and are cholesterol free however, coconut oil does contain saturated fats which, when consumed, will increase blood cholesterol levels.  Despite this, coconut oil can still be classified as cholesterol free.

The dietary cholesterol is not the problem; it is saturated fatty acids in the diet that will do the damage.  So, hook into those eggs for breakfast, they won’t increase your blood cholesterol (poached, scrambled or boiled, not fried!

Myth 3: All sports drinks are the same.

Fact 3: Sports drinks, or hydration fluids, have become a major part of the ‘soft drink’ market over the past five years and many of the over the counter choices are not what they claim to be.  The choice of drink may vary depend on the level of competition, taste preferences, and availability.

There are a number of professional sports drinks on the market that are suitable for hydration and recovery but you need to know what to look for when making your choice.  Look for drinks that contain:

• Magnesium
• Potassium and Sodium
• Fructose (2 – 5 %)
• Polymerised glucose (in preference to plain glucose ) (6 – 8%)
• Taste

A cost effective sports drink is diluted non-acid fruit juice.

Myth 4: Our diets should be totally Fat Free.

Fact 4: When you consider the bad press dietary fats have received over recent years, it is no surprise that a large number of people subscribe to this belief.  Many people will be surprised to learn that dietary fats are an important factor in the maintenance of our health.  The main function of fats in the body is to supply continuous energy and they also provide insulation to the body.  Fatty acids are a primary requirement for the production important hormonal regulators.

Chronic diseases such as obesity and coronary heart disease, often associated with dietary fat intake, occur because of excessive intake of inappropriate dietary fats and this is a common fault in modern Western society.  The key message should be to remove trans fatty acids and saturated fats from the diet, not all fats.

Myth 5: If I exercise regularly and lift weights, I need supplements.

Fact 5: If you are a body builder or professional athlete who is trying to develop a big, strong body, this statement may very well be true.  However, for the rest of us there may be no need to supplement the diet at all.  Everyone has a Basal Metabolic Rate (BMR) which is the number of calories your body needs in order to exist.  If your BMR is 1,700 calories and your daily exercise uses an additional 300 calories, your total BMR will be 2,000 calories for a given 24 hour period.

When you eat fresh produce, have three 600 calorie meals per day (breakfast, lunch and dinner), you have satisfied 1,800 calories of your BMR requirements.  If you then add two 100 calorie snacks per day (mid-morning & mid-afternoon), you have easily reached your 2,000 calorie target.  Because you are eating ‘clean’, i.e. fresh produce with nothing out of a packet, can or bottle, you are almost guaranteed to also be getting your complete complement of micronutrients and will have no need for expensive supplements.

As with any changes to your nutritional plan, please seek professional advice from a qualified Nutritionist, Naturopath or Dietician before taking that first step.

Copyright © 2014 by Drew Dale

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