You’ve Been Lied To...

We've all been there. You're scrolling through social media, and suddenly, you're bombarded with countless opinions on what you should and shouldn't eat. It's confusing, and the sheer volume of bad nutrition advice can feel overwhelming.

This constant barrage of conflicting information leaves many questioning their own choices. Most people find it difficult to know the truth about health and wellness. So, let's cut through the noise and look at some of the worst advice out there.

The Worst Offenders: Old-School Nutrition Myths

Many doctors, particularly those with years of experience, tend to give information they were taught a long time ago.

While we trust that doctors have training, some recommendations should be considered a thing of the past. Here are some common myths that many people still believe but aren't actually true.

You Can Get All Your Nutrients from Food

This is one of the most common pieces of bad nutrition advice. While the concept sounds great, it is flawed.

The Recommended Dietary Allowances (RDAs) for many nutrients are outdated. It is hard to get enough vitamin D, potassium, and magnesium solely from your food.

Our modern diets, filled with refined carbohydrates and sugars, deplete our bodies of essential nutrients.

More than 50% of many people's calories are refined foods, that deplete a lot of nutrition. Many people don't realize that a keto diet can provide better nutrition overall.

Our Food is Nutrient-Deficient

Much of the produce available in supermarkets lacks the rich array of nutrients it once had. Modern farming practices and depleted soils mean the vegetables are grown differently than what they used to be years ago.

Many are grown hydroponically or in mineral-deficient environments. This affects the soil quality, which significantly impacts the nutritional content of the crops, and may promote weight gain.

Medications Can Deplete Nutrients

Common medications can further diminish nutrient levels. Statin drugs, used to lower high cholesterol, can deplete coenzyme Q10. Metformin, often prescribed for diabetes, can lead to deficiencies in vitamin B12 and B1.

Supplements Are Useless or Harmful

This flawed piece of information suggests that supplements offer no benefit. They are just a product. Some claims get perpetuated with poorly researched studies and then spun through sensationalized news and media.

Consider the alternative—refined foods stripped of their nutrients. A registered dietitian can guide you toward a healthy diet that may include supplements to prevent deficiencies.

Calcium for Osteoporosis: More Isn't Always Better

We’re often told to consume more calcium to prevent osteoporosis, which doesn't address the whole issue. Normal blood calcium levels don’t indicate healthy bone density.

Bone health isn't really just taking more calcium alone. It's a complex interplay of many factors. Hormonal changes, especially during menopause, drastically impact bone density.

Estrogen plays a critical role in maintaining bone calcium levels. As estrogen drops with age or after procedures like ovary removal, the danger of osteoporosis can significantly go up.

The Role of Vitamin D and Parathyroid Hormone

Vitamin D is critical for calcium absorption. When vitamin D levels are low, parathyroid hormone increases, stealing calcium from the bones to maintain blood calcium levels.

This can contribute to the loss of vital minerals to bones. Vitamin K2 is vital, helping move calcium from the blood into the bones, and magnesium is also important because it is really critical in building strong bones. 

Sunblock: A Double-Edged Sword

The frequent recommendation to constantly use sunblock is supposedly a preventative measure. This bad nutrition advice started in the 1980s, yet melanoma rates continued to climb during this period.

Avoiding sunburn is a good approach, but we need sunlight to help us produce sufficient amounts of vitamin D. It helps strengthen our immune cells, some of which even combat cancerous growth.

We cannot really rely just on a diet for vitamin D. Most guidelines set a very low intake of this, falling far short of optimal levels. For most adults, a daily 10,000 IU of vitamin D3 intake should be an important maintenance target.

Snacking Frequently to Prevent Overeating

Snacking throughout the day might seem like a smart way to manage hunger, but it keeps your hunger levels high. It would be more beneficial to allow for longer intervals of no food for stable sugar in the body.

This counteracts the natural process that occurs during periods of not eating when your body turns to burn fat reserves for energy. Consistent snacking disrupts your internal ability to use body fat.

Sugar in Moderation

The advice to enjoy sugar "in moderation" often comes from sources that profit from the continued consumption of sweet treats. Food companies promote bad nutrition advice, so they have customers eating more of their processed foods.

This recommendation really misses the impact of modest amounts of carbohydrates, especially for those with insulin resistance.

The end result will cause a consistent reliance on diet in the long run without the support of body processes working with it.

The Saturated Fat Myth

Saturated fats have been wrongly implicated in clogging arteries when excessive carbohydrates are more likely the cause of cardiovascular issues.

The human body needs cholesterol—for brain function, cell membrane health, and hormone production. A wholesale rejection of fats may cause imbalances throughout multiple systems.

Nutrition professionals now understand that saturated fat isn't the enemy it was once thought to be, especially concerning heart disease.

Whole Grains: Heart Healthy or Not?

Promoting whole grains as a beneficial source overlooks common issues with how people typically eat them. Many grain products combine refined elements like maltodextrin.

While some are nutritious, there could be compounds like phytates that inhibit the critical absorption of nutrients. Gluten in grain can inflame internal processes for certain individuals, those with health conditions need to avoid gluten.

Red meat from a grass-fed and grass-finished source can provide vital nutrients, specifically those high in omega-3s. Ignoring these benefits might contribute to other issues and overall bad health advice.

Restrict Salt for High Blood Pressure

Limiting sodium can feel incomplete to fix your health long-term. More so, it may lead you on a different path.

Prioritizing unprocessed foods high in vitamin D and potassium offers a healthier plan. Raising internal potassium intake helps to bring up more balancing mechanisms.

All Calories Are Equal

This concept is now outdated. Calories alone can't explain whether someone will do well in overall health long-term.

What we actually know about dieting is it can actually influence the outcomes, if it's good or not for someone. Prioritizing protein and fats is much healthier for energy stability and boosts metabolism.

Instead of merely reducing total calorie intake, concentrating on diminishing caloric density from sources that heavily turn into simple sugars is beneficial.

Shifting to more nutritious components and less refined calories will increase sustained levels and diminish cravings.

This will encourage less frequent times between eating to work together with periods for balance in the system.

Conclusion

Many struggle through outdated or flawed recommendations when trying to improve their well-being and physical state.

Finding advice free from bias in nutrition seems critical for promoting health. However, many people go to untrusted sources that contribute to bad nutrition advice.

You can start taking initiative on things such as getting enough Vitamin D and consuming high amounts of nutrient-rich greens. Incorporating intermittent fasting and decreasing simple, refined carbohydrates can help you lose weight.

With this, you can greatly improve and support long-term function, allowing you to live longer and potentially steer clear of various ailments.

FAQs about bad nutrition advice

What are some red flags that signal poor nutrition advice?

Red flags for bad nutrition advice often include promises of quick fixes, extreme restrictions on entire food groups, and recommendations based on singular testimonials rather than scientific evidence.

You should be wary of advice that lacks supporting studies or originates from sources without credentials, such as from nutrition scientists or registered dietitians.

How do you fix poor nutrition?

You can begin by improving nutritional education and understanding. Also, you could try increasing the intake of whole, unprocessed foods and tailoring your dietary habits to personal needs and preferences.

Focus on improving balanced meal options that includes different proteins, and vegetables to give nutrition from meals, rather than focusing on convenience, processed, or artificial foods.

What are the nutritional advice for malnutrition?

The key strategy includes ensuring consistent access to nutrient-rich foods. It also requires focusing on diversity and energy balance to prevent deficiencies or imbalances.

Consider supplementing specific deficiencies as guided by a healthcare provider for personalized and adjusted recommendations. If you have specific health conditions, consult with a reliable source that has medical experience.

What is an example of bad nutrition?

A classic illustration of bad nutrition involves consuming large amounts of fast foods that are high in sugar and bad fats. Many will also skip fruits and vegetables.

These do not address essential vitamin needs and lack essential food for health. A balanced plate should feature a variety of colors and food groups.