Dismantling 5 False Nutrition Myths

Nutrition is a field full of information, but also of misinformation. Every day something new appears that contradicts what we believed to be irrefutable, creating myths that can confuse us and lead us to make unhealthy food choices.

In this blog, we are going to debunk five of the most common myths about nutrition.

Myth 1: We have to eat 5 times a day

This is one of the most widespread myths. It is said that eating five times a day is essential to keep the metabolism active and avoid hunger, but several studies show that this is an incorrect belief (1).

On the contrary, Eating fewer times a day (3 for example) has been shown to have very beneficial effects on health.

We evolved in an environment where most of our daily energy came from hunting, and since we didn't always get it, we had no choice but to eat a few times a day.

That is why, even today, our body continues to take advantage of the times when we are not eating to start a process called "autophagy" or cellular recycling and breaks down damaged substances that our body no longer needs. In addition, this process has been shown to be of great importance in maintaining muscle mass (2), improving the immune system and improving blood glucose levels.

By reducing the number of meals, many people end up reducing the total amount of food they eat too much, which leads to feeling very hungry. It is very important that this does not happen, since it is not the objective. We must consume good quantities (with proteins and healthy fats) that keep us satiated until the next meal.

Myth 2: We have to eat less to lose weight

We have all heard at some point that to lose weight you have to eat less, but nothing could be further from the truth.

The body is a complex system and its goal is to survive in the best possible way. If we give it little energy , it will use it for vital functions (breathing, body temperature and organ function). But this is just enough. On the other hand, if you consume more calories, your body will detect this and will not mind "wasting" them so much, so without realizing it you will be more active, you will want to move, laugh and you will have more energy to exercise. In this way, at the end of the day you can achieve the same calorie deficit, but in a much more sustainable and healthy way.

Also, if you reduce calories too much over time, your body can go into "saving" mode , since it is used to scarcity and prefers to save them for when they are really needed, also slowing down the function of your thyroid and your metabolism.

The most important thing is not the number of calories, but where they come from . While it is true that in the short term a difference in caloric intake will determine whether we lose fat or not, in the long run, it matters much more where these calories come from, as it will have a great impact on the hormonal level and will facilitate fat loss.

Myth 3: Eggs are bad for your lipid profile

Eggs are the best source of natural protein, rich in protein and minerals, filling, an excellent source of Omega 3 and healthy fats. This is where their "bad reputation" comes from.

It is important to clarify that certain substances found in the body, such as fats, are essential for its proper functioning. In fact, the body produces most of them naturally in the liver. When they are consumed through the diet, the body adjusts its production accordingly. Therefore, the amount found in an egg does not have a significant impact on those levels, while at the same time offering other beneficial nutrients. It is important to consider the set of factors, such as the general fat profile, lifestyle and diet as a whole.

If you are concerned about your cardiovascular health, what does have an impact is the daily consumption of ultra-processed foods , full of sugar and trans fats mainly.

Myth 4: Eating too much protein damages the kidneys.

This is false. High protein consumption has been shown to have no adverse effects.

This myth existed because there are certain kidney conditions in which it is not recommended to consume a lot of protein because the kidneys do not function at their best.

But here's an example: If you were told that running with a broken leg is not advisable, would you dare say that running is bad? Definitely not. The same goes for protein.

Just because it is not recommended for these people does not mean that consuming protein damages the kidneys or is bad for others.

For most people, a diet with the optimal amount of protein has a multitude of benefits: it builds your muscles, your skin and hair, strengthens your bones, keeps you full and your immune system at its best.

While over-consuming would not make sense (since the body would use the excess as a source of energy and there are better sources such as fat or glucose), it would make even less sense to go below. In addition, it is not so easy to reach optimal consumption if you do not put in the effort.

Myth 5: Fruit makes you gain weight after eating it

This false myth holds that eating fruit as a dessert contributes to weight gain. However, the calories in fruit are the same regardless of when it is consumed (3) . 

Fruit is an excellent source of vitamins, minerals and fiber, and can help satisfy your sweet tooth without resorting to foods high in added sugar.

Eliminate ultra-processed foods and eat a balanced and varied diet.

In conclusion, it is important to question nutrition myths and seek evidence-based information. Remember, the most important thing is to follow a balanced and varied diet that suits your individual needs.

1. https://pubmed.ncbi.nlm.nih.gov/19943985/

2. https://pubmed.ncbi.nlm.nih.gov/19945408/

3. https://nutricionyvida.net/nutricion-general/desmontando-mitos-fruta-despues-comer-engorda/