My name is Alexandra, a 4th year Nutrition Placement Student at Loyobo! I am finishing my Human Nutrition degree at the University of Guelph. I have spent the last 4 years learning about nutritional sciences, metabolism, human physiology and researching evidence-based nutrition information. As someone who spends hours online daily, I come across lots of health and nutrition content that can be misleading or false.
The internet can be a great place – there is so much information at our fingertips! Whether you want to try a new recipe, research a product you want to buy, or look for helpful nutrition tips, there is so much out there! However, there can be a lot of harmful misinformation. So, I wanted to debunk some nutrition “tips” and myths I have seen recently.
- Eating more protein will help you lose weight
This claim is misleading because it implies that adding more protein to your diet will help you lose body fat. I see this claim a lot, especially within the fitness industry.
Eating protein is extremely important for repairing and maintaining your body’s organs and muscles. However, eating too much protein can lead to adverse health effects such as bone and kidney damage, an increased risk of coronary heart disease, and weight gain (Delimaris, 2013).
A good rule of thumb is to eat 0.8 grams of protein per kilogram of body weight to determine your body’s protein needs (Canada, 2023). For example, if you weigh 70 kg, you should aim for 56 grams of protein daily. Think of it this way: Three ounces of chicken has about 25 grams of protein, and half a cup of Greek yogurt has 10 grams.
- Drinking lemon water, apple cider vinegar or green juice will detoxify your body.
I have seen people promoting the benefits of drinking lemon water, combining apple cider vinegar with water, or drinking green juice to help “detoxify” your body from harmful or unwanted toxins.
The liver and kidneys are our body’s built-in detoxifying organs! Their jobs are to eliminate toxins and excess nutrients our body does not need… and they do a great job of doing so! There is currently not much evidence or research to suggest that lemon water, apple cider vinegar, or another type of drink detoxifies your body significantly.
- Cutting out dairy will reduce bloating and inflammation.
I suffer from inflammation and have experienced my share of bloating, and it has never been an enjoyable experience. Many influencers and online health gurus have claimed that cutting out dairy will reduce bloating and inflammation. For those that are lactose intolerant or have a sensitivity to dairy products, cutting out dairy has made the world of a difference. However, bloating and inflammation can be caused by many things, not just dairy.
If you are experiencing bloating and inflammation repeatedly, it’s best to consult your doctor before cutting out a food group. If you find that dairy products have helped reduce bloating and inflammation, it is important that you get enough calcium and other vitamins and minerals from other sources.
- Organic foods are healthier
There has been a huge rise in organic foods in the past few years. From a nutritional science standpoint, organic foods are not inherently “healthier.” For example, an organic apple will have the same nutritional value as a normal apple from the grocery store. Although there has been much debate about the use of harmful pesticides and GMOs (Genetically Modified Organisms) on our body’s health, there is not much research to suggest that organic foods have a higher nutritional value. If you prefer to buy organic foods, there is no harm in doing so. However, if you want to improve your nutrition but cannot afford to buy organic foods, your health journey will not be hindered by eating non-organic foods.
If you’re looking for more information about debunking food myths, check out our Food Labels and Myths workshop from our Food Freedom courses!
Until next time,
Alexandra
References used in this article:
Canada, H. (2023, December 18). Government of Canada. Canada.ca. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-macronutrients.html
Delimaris, I. (2013). Adverse effects associated with protein intake above the recommended dietary allowance for adults. ISRN Nutrition, 2013, 1–6. https://doi.org/10.5402/2013/126929