The 7 greatest

nutrition myths
DEBUNKED
Whether it’s scrolling Instagram or flicking through newsfeeds, we’re constantly
being fed messages to make sure we eat healthily. But what does good
nutrition really mean, and how can we separate the myths from the tips actually
worth following? Jenna Farmer speaks to the experts to get to the bottom of
some of the most common nutrition myths to separate fact from fiction
Writing | Jenna Farmer

W
hen it comes to eating
healthily, we all know Myth: Low-fat foods are healthier
the general rule of
having our five a day and drinking Reality: Any trip to the supermarket will leave you bombarded
plenty of water. But when trying with low-fat alternatives to the staples. But high-fat foods don’t
to keep up to date with the latest always deserve their bad reputation. For example, you may read
nutritional advice, it can seem as about high-fat foods being linked to heart attack risk, but one study
though superfoods are changing published in the Lancet found your total fat intake isn’t actually
all the time, and a week won’t go linked to your risk of cardiovascular disease. Many healthy foods are
by without a new trend hitting the high in fat but are still super healthy, such as avocados and oily fish.
headlines. Is it any wonder many These are both rich in omega 3s, found to support brain health.
of us feel clueless? How can we In turn, lower fat equivalents aren’t always what they seem. “With
know which tips are valuable, and food and drinks that are labeled low-fat or even fat-free, it doesn’t
which ones we should take with a necessarily mean they’re good for you, in fact it can be the opposite.
pinch of salt? Our experts unravel They often come with more salt and sugar than the real deal,” says
these common nutrition myths to nutrition advisor Simone Thomas.
help you sort facts from fiction.

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 food & health

Myth: Everyone
should take a
multivitamin
Reality: Whether it’s to
help with your energy
levels, or for better skin,
should we always reach
for the multivitamin? Well,
not necessarily. According
to the NHS website, most
of us don’t need to take
a multivitamin if we’re
already eating a balanced
diet. There are exceptions
Myth: Opt for sugar free dupes to this rule: for example,
in the winter months it is
Reality: Research has found many of us eat double the amount recommended that most of
we should. However, sugar isn’t always the enemy – it’s actually us consider taking a vitamin
found in a whole range of healthy foods, like fruits and vegetables. D supplement. Other than
These foods also contain other beneficial nutrients as well as fibre that, there’s no evidence it
(which can slow down the absorption of sugar, which is why eating a makes you any healthier.
whole apple would have less impact on your blood sugar levels than “A better option would
drinking a cup of juice). be to get these vitamins
“Processed, low-sugar products from the supermarket come and minerals through your
with their own health concerns – sugar is replaced with artificial diet by including more
sweeteners in these foods, and these can lead to changes in gut vegetables, fruit, oily fish,
bacteria, and continued sugar cravings. A better option is low sugar wholegrains, and good
fruit, such as berries that contain other nutrients, or raw honey that quality meat and dairy,” says
contains B vitamins and iron,” says nutritionist Hannah Hope. Hannah Hope. >>>

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 Myth: Gluten-free is better for your health Myth: Egg yolks are
bad for you
Reality: A small percentage of people will need to follow a gluten-
free diet to feel well. For example, they may have coeliac disease Reality: While it was once
(an autoimmune disease which impacts one in 100 people) or non- believed that eggs raise
coeliac gluten sensitivity. However, there are no health benefits for your cholesterol level,
going gluten-free unless you fall into either of these categories (and this is now an outdated
if you suspect gluten causes you problems, it’s important to speak to philosophy. Research has
your GP before ditching it). since proved that eating one
While there are lots of healthy foods that are naturally gluten-free egg a day doesn’t increase
(such as veggies, fruit, and fish), swapping your regular bread for your heart disease risk at
gluten-free isn’t necessarily healthier. In fact, one study has found all. “This really is a health
that opting for gluten-free means you miss out on the consumption myth hangover because
of wholegrains, which may increase your risk of cardiovascular eggs, including the yolk,
conditions. are good for you, and are
not to be avoided!” says
Simone Thomas. “Eggs are
Myth: You need to switch to decaf a food powerhouse and are
packed with protein, as well
Reality: How often do you feel guilty about your morning coffee as offering healthy fats,
run? Turns out, you really don’t have to. For most adults, it’s potassium, vitamin B12 and
perfectly safe to consume 300mg (around three cups of coffee) a D. They’re also an amazing
day. In fact, caffeine actually has some exciting health benefits; it’s source of zinc and selenium.”
been found that coffee drinkers have a lower risk of diabetes, and it
may even lower your risk of heart disease.
“Caffeine can have positive influences on mental performance. The reality is that there’s no one
It can increase alertness, wakefulness, prevent memory loss, and quick fix for better health and
improve cognitive function,” says Hannah Hope. wellbeing. But understanding the
However, if you drink more than three cups a day, truth behind nutrition claims can
cutting down could be an idea. “High doses of caffeine help you make the right decisions
can also lead to effects on the cardiovascular system, such for your body, and enable you to
as palpitations and arrhythmias, as well as inducing eat a well-balanced diet.
anxiety. I recommend no more than two caffeine-
containing drinks before midday,” Hannah adds.
MEET THE EXPERTS
Myth: I need to do a detox diet to to be healthy Hannah Hope is a
Reality: How often have you read about the latest detox or cleanse nutritionist working in
the field of women’s
to help you look or feel better? But, our body can detox all by itself. hormonal health.
“Food does not ‘detoxify’ our body. Our body has natural cleansing
and detoxifying mechanisms that are much stronger than any food Karine Patel is a
or supplement,” says dietitian Karine Patel, founder of Dietitian & dietitian and founder
Co. “Our liver produces enzymes that convert toxins into waste, and of Dietitian Fit & Co.
our kidneys filter and remove this waste. In healthy people, the liver
and kidneys function well, and there is no accumulation of toxins.” Visit the Nutritionist Resource
to find out more.

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