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by Tony Gjokaj June 05, 2024 5 min read

In the ever-evolving world of nutrition, myths and misconceptions often cloud the landscape, making it challenging to discern fact from fiction.

From the demonization of certain foods to the promotion of quick-fix diets, misinformation abounds.

In this post, I go into debunking nine common nutrition myths, shedding light on the truth behind these misconceptions and providing evidence-based insights to help you make informed decisions about your diet and health.

Let's dive in!

9 Nutrition Myths Debunked

1. Protein Is Bad For You

Protein is essential for building and repairing tissues, supporting immune function, and maintaining muscle mass.

While it's true that excessive protein intake can strain the kidneys in individuals with pre-existing kidney conditions, for most people, protein is a vital part of a healthy diet.

Opt for lean protein sources like chicken, fish, beans, and lentils to reap the benefits without the drawbacks.

2. Carbs Are Bad For You

Carbohydrates always have a bad reputation, no matter what diet fad exists.

This is mainly because carbohydrates are considered the "non-essential macronutrient".

Our body typically turns our food into glucose (a carbohydrate).

While this may be true, carbohydrates are a direct source of our body's preferred energy.

This is why marathon runners and sprinters use carbohydrates for longer-lasting energy.

With carbohydrates, you should consider the following:

  • If you feel energized by eating many carbohydrates, a higher carb diet may work better for you.
  • If you feel lethargic or tired of eating many carbohydrates, you will be better with more fats in your diet.
  • If you do long-distance running or work in higher rep ranges, you may need carbohydrates for your source of energy.

3. Red Meat Is Bad For You

While it's true that consuming high amounts of red and processed meats has been linked to an increased risk of certain health conditions, including heart disease and cancer, moderate consumption can be part of a healthy diet.

Opt for lean cuts of red meat and balance your diet with a variety of other protein sources like poultry and fish.

If your diet is high in red meat, consider eating fruits and vegetables for their antioxidant effects.

4. Eating Often Will Boost Your Metabolism

Contrary to popular belief, the number of meals you eat per day has little impact on your metabolism.

What matters more is the total number of calories you consume and how those calories are distributed throughout the day.

Focus on eating balanced meals and snacks that provide sustained energy and keep you satisfied.

Personally, I eat four meals a day:

  • Meal One (around 5-8 am) - Small Breakfast
  • Meal Two (around 12 pm) - Big Lunch
  • Meal Three (around 3-4 pm) - Small Snack
  • Meal Four (around 6-8 pm) - Big Dinner

My post-workout would either fall in between meal two or four.

All in all, find what works best for you and stick with it consistently. 

5. Egg Yolk Is Bad For You

Egg yolks have long been feared for their cholesterol content.

However, research has shown that the cholesterol in eggs does not significantly raise blood cholesterol levels in most people.

In fact, egg yolks are packed with essential nutrients like vitamins A, D, E, and K, as well as important minerals like iron and phosphorus.

Additionally, the fat in egg yolks can help you feel full and satisfied, making them a great addition to a balanced diet.

Don't be afraid to enjoy the whole egg in moderation as part of a healthy diet.

6. Salt Is Bad For You

Salt has been demonized as a contributor to high blood pressure and heart disease.

While excessive salt intake can indeed lead to health issues for some individuals, such as those with hypertension or kidney problems, moderate salt consumption is generally safe for most people.

Salt is essential for maintaining fluid balance, nerve function, and muscle contraction.

It also helps to enhance the flavor of food, making meals more enjoyable.

The key is moderation.

Instead of cutting out salt completely, focus on reducing your intake of processed and packaged foods, which are often high in sodium.

Opt for natural sources of salt, like sea salt or Himalayan salt, and use it sparingly to season your food.

7. Bread Is Bad For You

Bread has received a bad reputation in recent years, with many people believing that it is unhealthy and should be avoided.

However, not all bread is created equal, and whole grain bread can be a nutritious part of a balanced diet.

Whole grain bread is rich in fiber, which is important for digestive health and can help you feel full and satisfied.

It also contains essential nutrients like B vitamins, iron, and magnesium.

While some types of bread, particularly those made with refined grains, can be high in calories and low in nutrients, choosing whole grain bread can provide you with important nutrients and energy to fuel your day.

As with any food, moderation is key.

8. Organic Food Is ALWAYS Healthier

There's a common belief that organic food is inherently healthier than conventionally grown food.

While organic farming practices can have environmental benefits and may reduce exposure to pesticides, the health benefits of organic food are not always clear-cut.

Organic food is not necessarily more nutritious than conventionally grown food.

Both types of food can provide essential nutrients, and the differences in nutrient levels between organic and conventional produce are generally minimal.

Additionally, the term "organic" does not guarantee that a food is free from pesticides or other contaminants.

Organic farmers can use natural pesticides and some synthetic substances approved for organic farming.

It's important to focus on overall dietary patterns and variety rather than placing too much emphasis on whether a food is organic or conventional.

9. Don't Eat Before Bed

There is a common belief that eating before bed will lead to weight gain.

However, the timing of your meals and snacks is not as important as the total amount of calories you consume throughout the day.

What matters most for weight management is your overall calorie intake and expenditure.

If you eat more calories than your body needs, regardless of the time of day, you may gain weight.

Conversely, if you eat fewer calories than your body needs, you may lose weight.

Eating before bed can actually be beneficial for some people, especially if it helps prevent excessive hunger and overeating the next day.

However, it's important to choose healthy, nutrient-dense foods and avoid large, heavy meals that could disrupt your sleep.

Instead of focusing on the timing of your meals, pay attention to your hunger cues and eat when you're hungry, stopping when you're satisfied.

A balanced diet, regular physical activity, and adequate sleep are key components of a healthy lifestyle.

Nutrition Debunked!

In conclusion, it's important to critically evaluate nutrition advice and separate fact from fiction.

While myths about food and nutrition abound, understanding the science behind nutrition can help you make informed choices that support your health and well-being.

Remember, there is no one-size-fits-all approach to nutrition, and what works for one person may not work for another.

Focus on eating a variety of nutrient-dense foods, listening to your body's hunger and fullness cues, and maintaining a balanced lifestyle for optimal health.

Thank you for reading!

Tony Gjokaj
Tony Gjokaj

Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.

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