It can be difficult to separate fact from myth while discussing nutrition because of the prevalence of myths and misunderstandings around the subject. These false beliefs can cause people to question what foods actually belong to a balanced diet. In order to make informed choices about our health, it is essential to debunk some nutrition myths. There are many false beliefs about weight loss that need to be dispelled, such as the idea that all fats are unhealthy and the assumption that skipping meals helps. The more we learn about nutrition science and remove these beliefs, the easier it will be to adopt a healthy, well-rounded diet based on reliable information.
Shonali Sabherwal, a nutritionist, recently posted on her Instagram account a series of debunked illusions about various aspects of nutrition.
If it is gluten-free it’s healthy: A lot of gluten-free products use starches like tapioca, or even potato starch; this may not suit someone with digestive issues. Going off gluten is good for those with celiac disease, those who are intolerant of gluten, gluten ataxia, type 1 diabetes or even those with autoimmune disease.
Everybody needs supplements: Just remember everything you put into your body, loads up the liver. Your diet must give you everything you need and then you can layer supplements to fill in the gaps (under a healthcare practitioner).
You must drink a lot of water during the day: If you overdo the water, the kidneys have to work extra hard in flushing out that water, causing some amount of adrenal fatigue and hyponatremia (minerals get diluted). A good indicator if you are getting enough water, is if your urine is light yellow as opposed to being dark.
You must have a protein powder daily: You do not really need a protein powder daily, as long as your meals are balanced. Feel free to add a plant-based protein powder if you need that extra boost once in a while. Being a vegan, I have never been deficient in any way. The trick is to balance your meal with a good whole grain, vegetables, and beans/lentils to get complete protein.
Caffeine before a workout helps burn more calories: A cup of coffee before a workout increases concentration, helps you stay energized and recovery post workout is faster; but because it increases your resting heart rate it will make you burn more calories at rest. Caffeine will shift muscles to burn fat more quickly, which will help keep glycogen stores and aid the muscles from tiring out faster. Caffeine starts affecting muscles in approximately 2 hours. Please note the downside of caffeine consumption which could be spiking blood sugar levels, headaches, fatigue and increased levels of acidity.