Nutrition myths debunked
Nutrition can be a challenging topic to navigate especially when some myths manage to stick around for many years, it’s hard to get it out of our heads! So, here are 4 myths that still need to be debunked:
1. Eggs are bad for your cholesterol levels
First of all, cholesterol isn’t all bad - we need it in our body. We need it to make steroid hormones like oestrogen and cortisol. Having an egg every day won’t give you too much cholesterol!
Our body is so clever that depending on what you eat (high cholesterol food or not), your liver will produce the right amount to counterbalance it. So, if you eat a couple of eggs, you won’t suddenly have a rise in cholesterol levels as your liver will produce less. Eggs are so nutritious, a great source of protein as well as choline which is important for brain function. Choline is even more important during pregnancy and breastfeeding so don’t fear the yolks! Quality over quantity is very important when talking about eggs so choose good quality eggs if you can. Organic and free-range. You want to avoid pesticides and antibiotics that the commercially raised chickens receive by eating processed grains.
2. Buying organic is not necessary
I still hear scepticism about organic foods and that it doesn’t make any difference.
Organic is definitely best as it is lower in pesticide residue. Pesticides deplete the soil of nutrients and so generally organic food is higher in nutrients. Pesticides don't just affect the nutrients, they also affect hormone balance due to the xenoestrogens found in them. Xenoestrogens are oestrogen-like chemicals that mimic naturally occurring hormones in the body. They are also called endocrine disruptors.
So, if you have a hormonal imbalance or just want to look after your health, reducing endocrine disruptors is crucial!
But I hear you, organic food is more expensive. So, if money is an issue remember the Dirty Dozen foods list (the top 12 foods with the most pesticides). Write the list down, stick it in your fridge and try to remember it when you do your food shopping.
The 2022 Dirty Dozen foods list is:
Strawberries
Spinach
Kale/ Collard and Mustard Greens
Nectarines
Apples
Grapes
Cherries
Peaches
Pears
Bell and Hot Peppers
Celery
Tomatoes
The list varies annually (slightly) so it’s good to keep an eye on it!
3. Milk is essential for your calcium intake
Calcium is essential for your bones and teeth and is key in the activity of many enzymes in the body.
But good news, you don’t need a glass of milk every day to reach your calcium needs. Milk isn’t the only source of calcium – far from it!
If you have osteoporosis and you are worried about your calcium intake, you can use a calcium calculator to see where you’re at. This one from the International Osteoporosis Foundation is handy.
Plant-based foods - including almonds, sesame seeds, tofu, kale, watercress and apricots - are rich in calcium
If you are fully vegan it is true however that it can be hard to reach the recommended daily amount so watch your intake. Bear in mind that vitamin D helps absorb calcium so you want to make sure your level is optimal.
4. Low fat equals healthy
The idea that low fat products such as yoghurt, milk or butter is better for you is wrong! To make low fat products, they remove the fat from the food and so it has less taste. Therefore, low fat products usually contain sugar or additives to make it more appetising and smooth. Full fat products are less processed and better for you!
Often when we think of fat we think of something calorific that will make us put on weight but fats are essential for our health (if you choose real fat not trans fat!). Fats are sources of long-term energy for the body. They provide insulation, make up cell membranes and are structural components of the brain.
Also remember that calories aren’t made equal. Yes, an avocado is calorific but is it really the same as having a doughnut? You know it’s not. Avocado is a healthy fat.
So, focus on the quality and the nutrients rather than the calories. Calorie restriction is not sustainable as it puts your body into stress mode which will slow down your metabolism and will increase your cravings. You definitely want to avoid cravings in order to manage a healthy weight.
