Nutrition is a field full of information, but also 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 decisions.
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 have evolved in an environment in which most of our daily energy came from hunting, and since we did not always succeed, we had no choice but to eat a few times a day.
That is why 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 proven to be of great importance for maintaining muscle mass (2), improving the immune system and improving blood glucose levels.
By reducing the number of meals, many people end up excessively reducing the total amount of food, which leads them to be very hungry. It is very important that this does not happen since it is not the objective. We must consume good amounts (with proteins and healthy fats) to keep us satisfied 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 is further from the truth.
The body is a complex system and its objective is to survive in the best possible way. If we give it little energy , it will use it for vital functions (respiration, body temperature and organ function). But this is fair enough. On the contrary, if you consume more calories, your body will detect it and will not care so much about "wasting" them, so without realizing it you will be more active, you will want to move, laugh and you will have more energy to exercise. This way, at the end of the day you can achieve the same calorie deficit, but in a much more sustainable and healthy way.
Furthermore, if you reduce calories too much over time, the body can go into "savings" mode since, accustomed to scarcity, it 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 what source 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 since it will have a great impact on the hormonal level and will facilitate fat loss. .
Myth 3: Eggs are bad for cholesterol
Eggs are the best source of natural protein, rich in proteins and minerals, satiating, an excellent source of Omega 3 and cholesterol. The latter is where its "bad reputation" comes from.
First of all, it must be made clear that cholesterol is essential for the body , so much so that it produces most of it itself in the liver. When you provide it through your diet, your body produces less and when we consume less, it produces a little more. So the amount of cholesterol that an egg provides us does not have a differential impact on total cholesterol and yet it provides us with a multitude of benefits. Total cholesterol is not an indicator of cardiovascular risk. You have to look much further: the general lipid profile, the person's lifestyle, their diet...
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.
Myth 4: Eating too much protein damages the kidneys.
This is false. It has been shown that high protein consumption has no adverse effects.
This myth existed because there are certain kidney pathologies in which it is not recommended to consume a lot of protein because the kidneys do not function in the best way.
But we give you an example: If they tell you that it is not advisable to run with a broken leg, would you dare to say that running is bad? Surely not. Well, the same thing happens with protein.
Just because it is not recommended for these people does not mean that consuming protein damages the kidneys or is bad for the rest.
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 satiated and your immune system at its peak.
Although consuming more 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 less sense to stay below. Furthermore, it is not so easy to reach optimal consumption if you do not put intention into it.
Myth 5: Fruit makes you fat after eating
This false myth maintains 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 craving for something sweet without resorting to foods high in added sugar.
Eliminate ultra-processed foods, and eat balanced and varied.
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/
