11 Common Food Myths Debunked by Fitin20

With all the health and nutritional information out there, it can be extremely confusing to navigate your way to a balanced diet that you can keep up for the long run. Surely everyone grew up hearing statements being made about foods or drinks that were sold as absolute truth.

60% of your EMS body shape or weight loss journey involved proper nutrition. At Fitin20 we believe in forming healthy habits that can change your lifestyle for the long run. We have all heard about the jojo-effect, and this is exactly what we don’t want for you. Our wish is that you will enjoy a balance of strength training, outdoor cardio, healthy nutrition and the occasional cheat day!

We decided to have a look at the most common food myths and see what science, doctors and dietitians have to say about those. Who knows maybe it opens up options in your day to day diet that you thought were unhealthy habits, or make you feel less guilty about eating or drinking something. We believe the key to a healthy balanced diet that will change the way you eat for life is common sense combined with easy and stress free eating!

  1. Coffee will dehydrate you
    FALSE
    It is true that coffee and tea are a mild diuretic, but the effects are so small that it hardly has any effect on your daily required fluid intake.
  2. Acaii berries are superfood
    TRUE AND FALSE
    Acai berries are a highly nutritious food containing fibre, antioxidants and heart-healthy fats, all of which have great health benefits. However a bowl of acai berries contains an incredible large amount of sugar that can not only prevent you from losing weight, it can actually make you gain weight.
  3. Chocolate gives you acne
    FALSE
    Science has shown little to no prove that chocolate will give you acne. However if you would eat a lot of chocolate, the sugar in it can account for an inflammatory effect in your skin that can make acne worse.
  4. Diet coke is much better than regular coke
    FALSE
    The artificial sweeteners in diet coke have been associated with a risk of increased weight gain. Scientist suggest that it might lead to metabolic syndrome and an increase in appetite. More research is needed into this, one thing is known, and that is that coke does not provide any nutrition.
  5. Raw food is much better for the gut than cooked food
    FALSE
    The gut processes raw and cooked food exactly the same. However raw food does contain more enzymes as with heating food you will lose some nutrients.
  6. Adding flax seeds to my diet (in my cereal) will help my constipation
    TRUE AND FALSE
    Flax seeds are an amazing addition to your diet. But according to dieticians it will only benefit your constipation and gut health if you grind the seeds down as most of the fibre is found in the husk of the seed. It is extremely important to drink plenty of water with it and look out for possible GI side effects. They are also a great source of omega-3 fatty acids and anti-oxidants.
  1. Eating late at night is more fattening than eating during the day
    FALSE
    The only two factors that determine if you will gain weight is how much you eat and what you eat. It has nothing to do with the time that you eat. It was said for years that if you would stop eating after 6 pm you would drop weight. However science has since then debunked this ‘’night-time fat loss myth’’ and studies actually showed that people that ate at times that suited their lifestyle and hunger pattern lost weight and ate more healthy. It is advised that you make wise choices when eating late at night (or breakfast and lunch) instead of cracking open a bag of chips and eating ice-cream.
  2. Microwaving food will zap all the nutrients out of it
    FALSE
    While radiation might sound like an extremely scary word, microwaves operate on an extremely low and non-harmful wave length. The waves that get send through the food make the molecules in the food vibrate ever so slightly, which generates heat, allowing the food to warm up. Because cooking in a microwave usually requires less cooking time, it actually helps with retaining the vitamins (Vitamin C and B are the most heat sensitive). Microwaves also don’t form toxic compounds in your food which is commonly believed, however do make sure you use microwave safe containers when heating up your food.
  3. Detoxing is very important for the body
    FALSE
    Your body has their own cleverly designed systems that will take care of ‘’detoxing’’ all by themselves without any help. If there is no medical issues, these organs will detox your body and studies have shown that no change in diet, juices, water or supplements will make them to their job any better. The same applies to body acidity, you don’t need to ingest any acidic juices like lemon or vinegar, or eat alkaline diets, to help your body restore its PH value. It does it all for you. The body has an amazing ability to keep your blood pH at a steady 7.35. If it would deviate by a single 0.1 you wouldn’t be able to survive.
  4. Carbohydrates make you fat and prevent you from losing weight
    FALSE
    With the latest keto diet craze a lot of people have come to believe that carbohydrates will make you fat. However, it is not the carbohydrates that make you fat, it is the amounts eaten of all the food groups. Carbs are the best nutrition for healthy brain function and immediate energy, and when consumed in a balanced diet according to the Australian Healthy Eating Guidelines can actually help you lose weight. Try to stay away from too many refined carbs like white bread and doughnuts and aim for the healthy options: fruit, vegetables, grains and beans. Studies have shown that you initially might lose slightly more weight on a keto diet, but after several months this evens out with normal balanced eating. These studies also showed that when the participants that stopped the keto diet, regained weight a lot faster than the other groups.
  5. Saturated fats are 100% unhealthy and you should feel guilty eating them
    FALSE
    We have been told for many years now to stay away from saturated fats completely to maintain a healthy lifestyle. However recent studies have shown that saturated fats are also important in a balanced diet. It will not increase cholesterol and affect the heart as has been thought for many years. Further studies have even shown that replacing too many saturated fats in your diet (for instance with vegetable oil) can actually increase your risk for heart disease. Your dietician can help you find the right balance between the two fats.