Common Nutrition Myths

Nutrition misinformation is out of control. The prevalence of fitness and nutrition influencers has grown astronomically in the last couple of years. Social media gives people a platform to say anything with very little scrutiny. As we begin 2022, we thought it would be a good idea to look back at the most popular nutrition myths that were being spread around during 2021.

1. Fats are bad for you and make you gain weight
• Calorie intake matters significantly more than fat intake if you are looking to lose weight. If you are eating no fat but still in a calorie surplus, you are still going to gain weight. Fat is an essential nutrient and is necessary for hormone production and regulating inflammation. Consuming fat also activates the appetite suppression signal in your brain which can help with weight loss.
2. Creatine is bad for you
• Creatine is actually one of the most extensively researched supplements on the market. There is no strong evidence suggesting that it is dangerous to your body. In fact, there have been many studies showing creatine is safe even in long-term usage. Creatine can help increase exercise performance. Using creatine to enhance exercise can lead to increased strength or weight loss.
3. Fresh foods are more nutritious than frozen foods
• There is no evidence to suggest that fresh produce is more nutritious than its frozen counterpart. Many studies have shown that freezing fruits or vegetables and then thawing them for consumption does not significantly diminish their vitamin or mineral content. If frozen fruits and vegetables are more convenient for you then use them with no regard.
4. Red meat is bad for you
• There is an association between processed meats and an increased risk of colon cancer. This is slightly different from “all red meat is bad” and over exaggerates the danger associated with what would be a good source of protein. Instead of cutting red meat, just ensure you are getting your protein from a variety of sources.
5. Carbohydrates lead to weight gain
• As we said before, calorie intake matters more than any one nutrient. Our body prefers to use carbohydrates for energy and removing them can result in weakness, fatigue, and headaches. This doesn’t mean low-carb diets are wrong. They just may not be for everyone and you can still lose weight while eating carbs.

Being mindful of the information you are taking in is important if you want to be sure you are getting quality material. One of the best ways to make sure you aren’t being shown misinformation is by always looking at multiple sources. Using only one source for information can be harmful because it only gives one particular perspective on the subject. Seeing topics from varying viewpoints helps us fully grasp a subject and lets us make a truly educated opinion.

If you are looking for help navigating the world of nutrition, give us a call at Rush-Henrietta Family Chiropractic. Your Rochester chiropractor has been trained in nutrition and keeps up to date on the latest research and diet trends. If you are interested in learning more about nutrition and how to filter out misinformation, schedule a free consultation with our Rochester nutritionist today.