Katarina Lijovic is a Functional Nutrition and Holistic Wellness expert who successfully applies her konwledge and skills to help individuals and communities to optimize their health and quality of life.
Food myths and nutrition misconceptions are everywhere, making it difficult to distinguish fact from fiction. How many times have you heard or read conflicting information about diet and nutrition? For example, one person, an “expert” in the field, or an article in a popular magazine might claim that carbohydrates are bad for you, cause weight gain, and should be avoided entirely. Meanwhile, another source advocates for carbohydrates as a critical energy source and an essential part of a well-balanced diet. Who should you believe?
Here’s another example: Have you ever read that eating fruit is the same as consuming any type of sugar because all sugars are broken down into glucose in the body, ultimately making them harmful? Did this information make you stop eating fruit?
Where do myths and misconceptions come from?
Media has a strong influence on our beliefs and daily choices. With so much information available, it is challenging to separate fact from fiction. Often, the media presents information in a way that attracts readers rather than providing objective facts. Articles from various magazines, newspapers, or websites frequently include statements like: “Experts or scientific research suggest” But which experts? What kind of research?
When it comes to scientific research, distinguishing a well-designed study from a misleading one can be difficult. For someone who lacks a scientific background and hasn’t been educated on how to evaluate research quality, interpret data, or identify evidence-based, scientifically proven information, any statement that begins with “Research suggests” may seem credible enough to form an opinion.
Another factor that contributes to numerous myths and misconceptions is the fact that science changes and evolves. What was once considered a fact may now be classified as fiction or myth. For example, the demonization of saturated fat began back in 1953, when a doctor and nutrition scientist named Ancel Keys claimed that fat intake was linked to heart disease mortality.
Even though, in 2010, Reuters and the Journal of Clinical Nutrition stated that researchers found no clear evidence that higher saturated fat intake leads to an increased risk of heart disease or stroke, this belief is still widely accepted today. Keys’ name is also associated with another myth, the idea that cholesterol-containing foods contribute to high blood cholesterol, which in turn is linked to atherosclerosis, ultimately leading to coronary heart disease. I will break down these myths shortly!
Several other factors contribute to widespread nutrition myths, including compelling marketing, the influence of powerful organizations and industries (such as the food and pharmaceutical industries), peer pressure, and word-of-mouth misinformation. There are countless misconceptions surrounding diet, nutrition, and healthy eating, and my goal is to debunk the most common myths and clear up the confusion.
Debunking most common myths in diet and nutrition
1. Cholesterol found in foods is associated with elevated blood cholesterol levels
This myth has been around for decades, and many people still believe that eating cholesterol-rich foods such as eggs, meat, and dairy is harmful to health, particularly cardiovascular health. However, there is no direct connection between consuming cholesterol-rich foods and high blood cholesterol levels.
As stated earlier, this misconception began with Ancel Keys, who conducted research on rabbits. Rabbits have a unique trait, they readily absorb cholesterol from food into their bloodstream. Keys concluded that the same process occurs in humans, which was far from the truth.
Not only is dietary cholesterol not bad for us, but it is essential for our health. It plays a vital role in producing important structures in the body. Our brain, cell membranes, and hormones depend on dietary cholesterol. It also helps the body synthesize vitamin D, supports the function of serotonin (the "feel-good" neurotransmitter) receptors in the brain, maintains the integrity of the intestinal wall, and protects the skin.
Additionally, bile acids, which aid in the digestion and absorption of fats, oils, and fat-soluble vitamins, are derived from cholesterol. Interestingly, mother's milk is rich in cholesterol, and babies and children require cholesterol-rich foods for the proper growth and development of the brain and nervous system.
If cholesterol is so important for our health, why is this misconception still so deeply rooted in our thinking?
Well, I will just state that the pharmaceutical industry earns millions of dollars from cholesterol-lowering medications (statins) and that the threshold for prescribing such medications has drastically changed (it is now lower) over the years. And guess what? Cardiovascular diseases are still the number one killer worldwide.
In case you are wondering what actually increases cholesterol levels in the blood, the answer lies in refined carbohydrates and oils, trans fats, high-calorie and high-sugar intake, high-fructose corn syrup, high stress, or a diet lacking in dietary fiber.
2. Weight loss depends on a caloric deficit, with low-carb diets often seen as most effective
If it were as simple as “calories in, calories out,” overweight and obesity issues would have been resolved a long time ago. Weight loss involves a variety of factors, and focusing solely on calories doesn’t address the full picture of health and metabolism.
Weight gain and weight loss are far more complex than just counting calories. Yes, caloric restriction, exercise, and movement can help with weight loss. However, many people still struggle with weight loss despite following the “calories in, calories out” principle.
That’s because hormones, stress, sleep, genetics, calorie quality, gut health, gut microbiome, behavioral factors, and emotional health all play a critical role in weight loss and weight management.
Along with this misconception, there is also the demonization of carbohydrates, the idea that they should be avoided to lose weight and that a low-carb diet is the best for weight loss.
Carbohydrates are part of a well-balanced diet; they are our main source of energy, and our brain depends on them. They contain essential nutrients, vitamins, minerals, and fiber. Of course, the type of carbohydrate matters. Complex carbohydrates such as whole grains, legumes, fruits, vegetables, nuts, and seeds should be included in our diet, while simple, refined carbohydrates such as pasta, white flour products, cereals, white bread, pastries, and cookies should be avoided.
Simple carbohydrates are digested quickly, meaning they move into the bloodstream rapidly. Additionally, many processed simple carbohydrates contain refined sugars and lack essential vitamins and minerals. In contrast, complex carbohydrates digest much slower and are typically packed with fiber, vitamins, and minerals.
Instead of focusing solely on cutting calories, it's important to adopt a holistic approach that addresses the underlying factors affecting metabolism and overall health. Sustainable habits, balanced nutrition, regular exercise, and mental well-being are key to achieving and maintaining a healthy weight over time.
3. Fruits in our diet must be minimized because all sugars are the same in the end
The idea that "all sugars are the same" and that fruits should be minimized because they contain sugar is not only misleading but also overlooks the nutritional benefits that fruits provide. Consuming a variety of fruits is an essential part of a balanced diet.
The truth is that while fruits are relatively high in sugar (fructose), they are also packed with nutrients such as vitamins, minerals, and fiber. They also contain phytonutrients, naturally occurring plant chemicals that provide health benefits due to their antioxidative and anti inflammatory properties.
Furthermore, you don’t need to be concerned about the fructose content in fruit because its digestion is regulated by fiber. For that reason, eating a candy bar is not the same as eating an orange. The key difference is fiber and the nutrient density of whole fruits, which slows down sugar absorption and provides essential nutrients that benefit overall health.
Processed sugars, on the other hand, provide no nutritional value. In fact, they are called “anti-nutrients” because they lack nutrients and can even deplete the body of important minerals. Additionally, refined, processed sugars contribute to:
Immune suppression
Blood sugar imbalance
Impaired brain function
Weight gain
Fatty liver disease
Yeast overgrowth
Tooth decay
Skin reactions
Mood swings
There are no such consequences when eating fruits (and sugar from fruits). However, we should be careful with the consumption of fruit juices, fruit smoothies, and dried fruits. Whole fruits, with their skin and pulp, provide valuable fiber, which helps with satiety and digestion, but much of the fiber content is lost when fruits are juiced or dried. Also, drying fruit removes its water content, and depending on the method used, a significant portion of its fiber can be lost in the process.
The sugar in fruit is not the same as added sugars in processed foods. Fruits are a nutrient-dense food source that provides fiber, antioxidants, vitamins, and minerals, all of which are important for overall health. Eating a variety of whole fruits can be part of a healthy diet, even for people managing blood sugar levels or weight. Instead of fearing the sugar in fruit, focus on reducing added sugars from processed foods while incorporating a wide range of whole fruits into your meals.
4. Eating smaller, frequent meals boosts metabolism and supports optimal health
The idea that you need to eat smaller, frequent meals to boost metabolism, balance glucose levels, and maintain a healthy weight has been around for a while. While this approach may work for some individuals, these claims are misleading because meal frequency does not significantly boost metabolism, nor does it cause you to burn more calories throughout the day.
In fact, for some individuals, frequent eating and snacking can lead to an increase in overall calorie intake. Additionally, your digestive system needs a break! If you are eating (or snacking) every 2–3 hours, your digestion may be compromised, potentially leading to bloating, discomfort, and indigestion.
After you eat, your digestive system works hard to break down food, absorb nutrients, and eliminate waste. This process takes time. If you’re eating every couple of hours, your digestive system doesn’t get enough time to fully process each meal before digesting the next one. Allow your digestive system to work for you, supporting gut health and microbiome balance, by giving your body time to “rest and digest”. This might mean waiting 4–6 hours between meals.
5. You don’t need supplements; a well-balanced diet is enough
In an ideal world, the food we eat and a well-balanced, diverse diet would provide us with all the necessary nutrients for optimal health and bodily functions. However, we do not live in such a world.
The food we eat today is not the same as what our grandparents ate. Modern farming and agricultural practices have depleted nutrients in the soil. Without nutrient-rich soil, you cannot have nutrient-rich produce. Additionally, food processing and the use of numerous chemicals and toxins, such as herbicides, pesticides, and glyphosate, to prolong shelf life and enhance appearance add to our body's toxin burden and further deplete nutrients in our food.
Environmental changes have also contributed to reduced nutrient levels in food. The United States Department of Agriculture (USDA) reports that there has been a significant decline in mineral content in the foods we eat, ranging from 25% to 80%, largely due to soil quality, over-farming, genetic modification, and widespread food processing.
My recommendation is to buy organic foods whenever possible and shop at local farmers' markets. Eat local and seasonal produce. Connect with people who have their own gardens and grow their own food. Consider starting your own garden.
Soak your fruits and vegetables for 30 minutes in water mixed with white vinegar to remove chemicals, or invest in an ozone sterilizer to eliminate chemicals and toxins from your food.
Also, don’t get me wrong, I am an advocate of the “food first approach,” and I always tell my clients that they should prioritize whole foods. However, with everything I mentioned above, combined with stress, busy lifestyles, dietary restrictions, health conditions, an unbalanced diet, gut microbiome imbalances, and a gastrointestinal system that isn’t functioning properly (meaning it isn’t breaking down or absorbing food adequately), it is difficult to get everything we need from diet alone.
Vitamin D is another concern, and most of us need supplementation. Sun exposure is critical for obtaining sufficient vitamin D. But here’s the tricky part: vitamin D is not found in large amounts in many foods. While some foods, such as fatty fish, egg yolks, and fortified dairy products, contain it, getting enough vitamin D from diet alone can be challenging.
Additionally, several factors can impact vitamin D absorption, including:
Age, health conditions, and genetic polymorphisms that affect how well the body absorbs vitamin D.
Geographic location, particularly for people living in northern latitudes (farther from the equator), where sunlight exposure is limited for much of the year, especially during winter months when the sun is weaker or not out for long enough.
Indoor lifestyles, where people spend most of their time indoors, limiting sun exposure.
Use of sun protection, which blocks the skin’s ability to produce vitamin D.
Skin tone, as people with darker skin (more melanin) require more time in the sun to produce sufficient vitamin D.
In conclusion, aim to get as many nutrients as possible from a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Supplements can help fill in the gaps, but they should complement, not replace, a healthy diet.
Before starting any supplement regimen, it’s always a good idea to consult with an expert to determine your specific needs based on your lifestyle, diet, and health goals.
Key takeaways
We are constantly bombarded with advice on what we should and shouldn’t eat from various sources, particularly social media, as well as in conversations with friends, colleagues, and family members. Unfortunately, not all of this advice is accurate, and many nutrition myths persist despite scientific evidence proving otherwise.
Nutrition is a complex and ever-evolving scientific field, and you should always seek scientifically proven nutritional advice. By debunking some of the most common nutrition myths (and there are many more out there), I hope I have empowered you to make informed decisions about your dietary choices.
Remember, a balanced, varied diet rich in whole foods is key to optimal health and well-being. Feel free to reach out to me for personalized nutrition advice or if you need clarification on other misconceptions about diet and nutrition.
Read more from Katarina Lijovic
Katarina Lijovic, Functional Nutrition Counselor/Nutritionist
Katarina Lijovic is a Nutritionist and Functional Nutrition Counselor who focuses on addressing the root causes of nutritional imbalances and health concerns, rather than merely managing symptoms. By using a holistic, personalized approach, Katarina works to optimize an individual’s health through tailored nutrition plans, lifestyle modifications, and evidence-based practices. Her mission is to guide individuals toward long-term, sustainable solutions. With her focus on prevention and balance, Katarina empowers individuals to make informed choices that support their overall health and well-being.
