8 Ridiculous Nutrition Myths Debunked

Young Woman Looking ThoughtfulThere is a lot of incompetence in the area of nutrition and health.

Even health professionals seem to constantly contradict each other.

Here are 8 ridiculous nutrition myths, thoroughly debunked.

1. A Calorie is a Calorie

It is a common myth that all that matters for weight loss is calories in, calories out.

Of course, calories matter. But the types of foods we eat are also important.

Here are 3 examples of how “a calorie is NOT a calorie.”

  1. Fructose vs. Glucose: Fructose is more likely to stimulate hunger, increase abdominal obesity and insulin resistance, compared to the same amount of calories from glucose (1, 2, 3).
  2. Protein: Eating protein can raise the metabolic rate and reduce hunger compared to fat and carbs (4).
  3. Medium vs. long-chain fatty acids: Fatty acids that are of medium length (such as from coconut oil) raise metabolism and reduce hunger compared to longer chain fatty acids (5, 6, 7).

Bottom Line: A calorie is not a calorie. Different foods affect our bodies, hunger and hormones in different ways.

2. Eating a Lot of Protein is Bad For You

Meat

Some people think that a high-protein diet will harm your kidneys and cause osteoporosis.

It is true that eating protein can make you excrete more calcium in the short term (8).

However, long-term studies show that protein intake is associated with improved bone health and a lower risk of fractures, not the other way around (9, 10, 11).

Studies don’t find any association with kidney disease either (12, 13).

The two most important risk factors for kidney failure are diabetes and high blood pressure. Eating adequate protein helps with both, which should reduce your risk of kidney disease later in life (14, 15, 16, 17).

Unless you have a medical condition, there’s no reason to be afraid of having more protein in your diet. It’s a good thing.

Bottom Line: Eating a high protein diet may be protective against bone fractures and reduce the two most important risk factors for kidney failure.

3. The Healthiest Diet is a Balanced Low-Fat Diet

Food Pyramid

The low-fat guidelines first came out in the year 1977, at almost the exact same time the obesity epidemic started.

This diet was never actually proven to work. It was merely based on observations.

The National Institute of Health decided to test this diet and funded the Women’s Health Initiative, which is the largest randomized controlled trial ever conducted on diet.

In this study, tens of thousands of women were placed on either a low-fat diet, or continued to eat the standard western diet like before.

The study went on for 7.5 years and the conclusions were very clear:

  1. The diet did NOT prevent weight gain. The low-fat group weighed only 0.4kg less than the control group after 7.5 years (18).
  2. The diet did NOT prevent heart disease either. There was no difference between groups after 7.5 years (19).

The low-fat diet got tested. It didn’t work, period.

Bottom Line: There is no evidence that low-fat diets lead to better outcomes. The largest randomized controlled trial ever conucted on diet proves that the low-fat diet is completely ineffective.

4. Everyone Should be Cutting Back on Sodium

Sodium is a crucial electrolyte in the body and our cells need to keep it within a very tight range, or we’ll die.

Woman in Salty Sea

For a long time, sodium has been thought to elevate blood pressure and therefore raise your risk of disease.

It is true that it can mildly elevate blood pressure in the short term (20, 21).

However, studies do not support the idea that lowering sodium helps improve actual hard outcomes like heart attacks.

Randomized controlled trials on sodium restriction show that there is no effect on cardiovascular disease or death. They also show that sodium restriction may increase triglycerides and cholesterol levels (22, 23).

Unless you have elevated blood pressure, there is no reason to avoid adding salt to your foods to make them more palatable.

Bottom Line: Sodium restriction has been thoroughly tested. None of these studies have found any evidence that it actually leads to better outcomes.

5. Saturated Fat Raises The Bad Cholesterol and Gives You Heart Disease

Woman Eating Meat

The myth that saturated fat raises cholesterol and causes heart disease is still alive today.

This ideas was based on some flawed observational studies conducted in the 60s and 70s.

Since then, many studies have re-examined this relationship and discovered that:

  1. There is literally no association between saturated fat consumption and cardiovascular disease (24, 25, 26).
  2. Saturated fat raises HDL (the good) cholesterol and changes the LDL from small, dense (bad) to Large LDL, which is benign (27, 28, 29).

There is no reason to avoid natural foods that are rich in saturated fats. Meat, coconut oil and butter are perfectly healthy foods.

Bottom Line: Despite decades of anti-fat propaganda, saturated fat has never been proven to cause heart disease. New studies prove that there is literally no association.

6. Coffee is Bad For You

Cup of Coffee And Coffee Beans

Coffee has gotten a bad reputation in the past.

It is true that caffeine, the active stimulant compound in coffee, can slightly raise blood pressure in the short term (30).

Despite these mild adverse effects, long term observational studies actually show that coffee lowers the risk of many diseases.

Coffee can:

  • Improve brain function (31).
  • Help you burn more fat (32, 33, 34).
  • Lower your risk of diabetes… in some studies as much as 67% (35, 36).
  • Lower your risk of Alzheimer’s and Parkinson’s (37, 38).
  • Protect your liver against cirrhosis and cancer (39, 40).

Coffee is also loaded with antioxidants. It is actually the biggest source of antioxidants in the western diet and outranks both fruits and vegetables, combined (41, 42, 43).

Bottom Line: Despite coffee being able to mildly elevate blood pressure, observational studies show a strong and consistent reduction in many serious diseases like Alzheimer’s and type II diabetes.

7. Eggs Are Rich in Cholesterol And Can Give You Heart Disease

Chicken And Egg

Eggs have been unfairly demonized because they contain large amounts of cholesterol.

However, dietary cholesterol doesn’t necessarily raise blood cholesterol and eggs have never been proven to cause harm.

If anything, eggs are among the most nutritious and healthiest foods you can eat.

They’re loaded with vitamins, minerals and antioxidants.

Studies show that egg consumption actually improves the blood lipid profile. They raise the HDL (good) cholesterol and change the LDL from small, dense to Large, which is benign (44, 45).

Observational studies show no association between egg consumption and risk of heart disease (46, 47).

Additionally, some studies show that eggs for breakfast can help you lose weight… at least compared to a breakfast of bagels (48, 49).

Bottom Line: Eggs are one of the healthiest and most nutritious foods you can eat and there is no association between egg consumption and risk of cardiovascular disease.

8. Low-Carb Diets Are Ineffective or Dangerous

Woman Who is Not Losing Weight

Low-carb diets have been considered dangerous because of their high amount of saturated fat.

For this reason, they have been thought to raise your risk of heart disease and other chronic illness.

However, since the year 2002, more than 20 randomized controlled trials have been conducted and compared low-carb against the standard of care, the low-fat diet.

In almost every one of these studies, low-carb diets:

  • Cause significantly more weight loss than low-fat diets (50, 51).
  • Drastically lower triglycerides, an important risk factors for heart disease (52, 53).
  • Raise HDL (the good) cholesterol (54, 55).
  • Improve blood sugar and insulin levels, especially in diabetics (56, 57).
  • Change the LDL cholesterol from small, dense (bad) to Large (benign) – which should lower the risk of heart disease (58).
  • Lower blood pressure significantly (59, 60).

Low-carb diets are also easier to follow and have an outstanding safety profile. There is no evidence of any adverse effects, despite the scare tactics (61, 62, 63).

They are certainly a much better choice than a low-fat, calorie restricted diet… which many mainstream organizations still push despite zero evidence of effectiveness.

9. Anything else…?

If there are any other myths you want to add to the list, make sure to leave a comment below.

89 Comments

  1. Juliana says:

    The dangers of sugar! Read labels and understand them.

    • Sugar does not need to be included in this list – dangers of sugar NOT a myth!

      • The myth about sugar is that the only bad thing about it is that sugar is ‘empty calories’ when actually sugar is a lot worse than just empty calories.

  2. Alexander Rios says:

    I’ve been adding heavy cream to my coffee. Evil or not?

    • Nothing wrong with that.

      • Some of these myths are part of the research done by science reporter Gary Taubes. His book Good Calories, Bad Calories should be required reading in high schools.

        Dr Loran Cordain’s book The Paleo Answer – along with his peer-reviewed journal articles should be required reading in medical schools.

        USDA and their ‘dietary guidelines’ are based on 30 year-old science. They’re asleep at the wheel.

    • Tony Dickson says:

      Careful of the carrageenan often added to heavy cream… I broke a “stall” when I cut out carrageenan.

      • Thank you for this tip! It’s important to read labels, but I have neglected to read my half & half label! Silly me–I was shocked when I read my snack bag of almonds label… maltodextrin, etc!

      • Jonathan says:

        Big yes to heavy cream in your coffee. Not evil at all. Just delicious. Carrageenen is evil and can take some effort to avoid. When I visited my parents in Salt Lake City, we went to four (or possibly five) grocery stores (including places generally thought of as being fairly “progressive” in their offerings) before I found heavy cream without it.

        • Robbin E. says:

          Hmm, and all this time, I thought that Carrageenan was derived from Irish moss, a seaweed – it is a source of easily digestible protein, and was fed to TB patients as life-saving, healthy nutrition… have to Google some info…

      • You will frequently find carrageenan in coconut creams and milks as well. It is a gut irritant – check labels. I use coconut milk in my coffee.

      • Janet Barkwith says:

        The idea of anything being added to heavy cream is pretty repellent. If cream is separated from milk properly, there is no need for seaweed or anything else to be added: it’s heavy enough to eat as is, or whipped or whatever! Never heard of additives to cream till I crossed the pond from UK! Why add stuff to wholesome, natural food that clearly isn’t necessary???

    • I apologize for disagreeing with you on this one Kris. You’ve got a fantastic blog.

      Dr Cordains book The Paleo Answer contains a long list of the cow hormones found in dairy products. I doubt that we should be ingesting steroids & hormones meant for baby cows.

  3. BigPappa says:

    That you have to eat every 2-3 hours to keep your metabolism going or to stave off hunger.

  4. How about the old “you must eat every three to four hours?” Dieting was so much harder when I tried to follow that advice! I love intermittent fasting!

    • Yes, that one is definitely a myth… one of the more ridiculous ones.

      • Isn’t the point of eating smaller, more frequent meals to keep your blood sugar stable throughout the day so you don’t risk over-eating at the end of the day?

        • That is one theory that I suppose makes a little bit of sense. Another theory that makes no sense at all is that eating frequently boost metabolism.

          Unfortunately, no study I’m aware of shows that it actually works. Some people say that it works for them, so I guess it is a matter of self experimentation.

          This article has some more thoughts on the matter:
          http://authoritynutrition.com/how-many-meals-per-day/

          • I found the more I ate the more I wanted to eat. I also felt LOUSY! I read about intermittent fasting and found I actually eat less and lose more weight. No, I am not starving myself. Most days I will still eat 3 meals a day. But every now and then I will skip either breakfast or dinner. I also eat more in the middle of the day than at night, or the morning. For whatever reason, in my case, not having breakfast seems to help me.

            Also WHAT you eat makes a huge difference. I do the exact opposite of what is advised by most docs. I was told to eat grains, grains, grains. Don’t eat red meat, no fats. That had me feeling dizzy n hungry; then I discovered I was gluten intolerant. Now, I eat more meats, eggs, and veggies. I love bacon. :) (I have it maybe once a week now) I feel better than I have in a long time. Funny how I do mostly opposite of what docs advise. Lol.

        • Adrienne Larocque says:

          There is no need to eat throughout the day to keep blood sugar stable, as long as you eat high-fat low-carb. Through a process called gluconeogenesis, your body produces glucose from triglycerides or amino acids whenever blood sugar starts to fall. The triglycerides can be exogenous (from food) or endogenous (stored fat).

          • I walk a lot, I count calories, stay away from bread, potatoes, rice and pasta. I’ve lost 80 lbs. in 1 year. I eat 50% of my calories after 6:00 pm. I snack on nuts and seeds and don’t eat before 9:30 am. Half my calories are from fat. My LDL dropped from 160 to 100 and no longer need my high blood pressure meds. I’m surprised they didn’t publish more myths. Eating before you go to bed should be one of the myths. I eat 200 to 500 calories before bed every night.

        • Nancy F says:

          If you’re eating carbs, you’re going to crash if you don’t eat frequently. If you’re eating healthy fats, proteins, and leafy greens, you’ll do just fine.

        • When you eat your blood insulin (and blood sugar) jumps then over a two hour period declines, if you have normal blood sugar. During the elevated insulin time you cannot biologically burn fat or build muscle. As you lose blood sugar control, it takes as long as 5 hours to get your blood insulin to normal. If you eat again before your blood insulin gets down you raise the blood insulin again without ever having gotten down low enough to lose fat or build muscle.

          We are adapted to blood sugar fluctuations but without sugar and refined foods the size of the fluctuation will be smaller.

    • Roberto says:

      I love it too! Viva IF! :D

  5. Great summary! If I was to add anything to the list of nutrition myths it would be the one about insoluble grain fibers being good for your health.

    • Can’t agree about the grain fiber… if you get plenty of the right kind of fat you will not need more fiber than you get from your veggies.

    • Insoluble fiber is better than soluble because it’s stickier which makes it harder for stuff like excess sugar from being absorbed. So it goes out instead! Plus it helps with bowel movements.

  6. Thanks for this post and all the great content on your site. Another myth? Canola oil is healthy and coconut oil is unhealthy.

  7. Tara Marshall says:

    I’ve run into a lot of people, especially parents, who think that if they feed a child a gluten-free diet, s/he will miss out on essential nutrients.

    This is also a MYTH. There is no such thing as gluten-deficiency, humans didn’t even start consuming gluten in any quantity until after the invention of agriculture.

    People who have Celiac Disease, or any form of gluten intolerance, need to conform 100% to a gluten-free diet. Feeding that child a non-gluten-free item is NOT a treat. It is slowly killing that child, by feeding autoimmune processes and contributing to an increased future risk of digestive system cancers.

  8. Michelle says:

    I started dieting at 15 and have been fat ever since! I love your site and take comfort as I have noticed for some years I was the fat one eating margarine and diet coke, while my thin friends eat butter and full fat drinks!

    • Diet drinks are much worse than regular because of what they use as substitutions. Soda in general is nothing but garbage, sugar, CO2, coloring and preservatives. 99% which you shouldn’t even be consuming. I lost weight from cutting the garbage out and eating only “food” about 90%. And margarine is 1 molecule away from being plastic… think about it ;)

      • Elizabeth says:

        “margarine is 1 molecule away from being plastic… think about it ;)”

        I thought about it — and I think you don’t understand chemistry. Salt is one atom away from being poisonous chlorine gas. (It’s sodium chloride. Both sodium and chlorine are deadly.) One molecule or one atom can make all the difference. Margarine isn’t a good food, but that’s not because it’s anything like plastic.

  9. André Lirzin says:

    Milk is good for your health and your bones!

    • Actually, I set out to debunk that myth once and discovered that it isn’t a myth after all. There are studies showing that dairy products improve osteoporosis and lower the risk of fractures.

      http://www.ncbi.nlm.nih.gov/pubmed/2294135
      http://www.ncbi.nlm.nih.gov/pubmed/9390050

      But then again, the countries that consume the most dairy also have the highest rates of osteoporosis. But it is probably due to something other than dairy.

      • Natasha says:

        From what I understand the reason for high dairy consumption with high fractures is actually due to magnesium deficiencies. When you intake a lot of calcium, you also need a lot of magnesium – when they become imbalanced you see things like breaks/fractures.

        • You also need vitamin D to allow for uptake of the vitamin C. Your body doesn’t like cow milk, only the vitamins. There are other places (even though they may not be as yummy) to get just as much of those if not more in a healthier fashion such as almond milk.

      • Charlene says:

        What about the new findings that dairy protein causes cancer?

    • There’s no argument that milk has nutrients such as calcium and vitamin D. But you can obtain those nutrients from many other foods. The real issue – the one the dairy industry doesn’t want publicized – is the long list other chemicals that are not good for you.

      Dr Loran Cordain is a professor at Colorado State University. On pages 90-92 of his book ‘The Paleo Answer,’ under the heading “Milk is Filtered Cow’s Blood” he lists those chemicals – 11 different growth hormones, 12 different steroid hormones, and 35 different bioactive proteins and peptides. Are those few nutrients worth the potential damage that dozens of cow hormones may do tho the human body? I don’t think so.

      • I haven’t read that book yet, but are there any studies actually showing harm when humans are fed dairy under controlled conditions? That’s what counts.

        We do have quite a few observational studies on dairy which generally don’t support a link between dairy and obesity, cardiovascular disease and diabetes.

        Of course, observational studies don’t prove causation, but unless there are controlled trials showing harm then it’s way premature to recommend against dairy consumption for the average person IMO.

        Btw I don’t drink milk myself, but I do enjoy quite a bit of butter, cheese and even some heavy cream in recipes, with the occasional full-fat yoghurt. I’d need to see conclusive evidence for me to give up something as awesome as butter and cheese.

        • Yes, on pg 84 Dr Cordain mentions several studies …”implicating milk consumption as a cause for high mortality from heart disease…” Drs Renaud & Lorgeril in 1989, Dr Appleby in 1999, Dr Segall in 2002 and Drs Moss and Freed in 2003.

          A study in 2005 by Dr Hoppe suggested a high milk diet worsened human insulin response 100 percent over a high meat diet.

          There may be more. As I mentioned earlier, the book has 50 pages of scientific citations in the back. It’s well documented.

          • Hey Kris, I went digging online and found an issue of Dr Cordain’s The Paleo Diet newsletter that deals with milk..

            The Adverse Effects of Milk
            by Loren Cordain & Pedro Bastos
            http://ow.ly/lru6I
            http://www.ThePaleoDiet.com – August 8, 2010 – Volume 6 Issue 24

            In it he answers a number of questions about the health issues surrounding milk. The great part is that at the end he provides 87 scientific citations! You can research to your heart’s content. Note that the newsletter was written in 2010. His 2012 book, ‘The Paleo Answer,’ contains an entire chapter devoted to milk. It contains 126 citations so I’d assume that he’s done further research on milk since then.

          • Thanks, I’ll check it out when I have the time.

          • I wonder if these studies are done on RAW milk? Processed milk is NOT good for us to consume. But RAW milk is completely different.

  10. Another great and to the point article Kris. Although really included in your list already is the myth: Eating fat makes you fat and eating cholesterol raises your cholesterol.

    You may or may not have seen this data, but if not should find in interesting, corraberating your own research: http://www.ncbi.nlm.nih.gov/pubmed/20071648

    Great post as always,
    Lon

  11. Christine Lee says:

    This list is wonderful! Thank you.

    My myth is the 8 glasses of water per day.
    http://psychcentral.com/blog/archives/2010/12/08/the-myth-behind-drinking-8-glasses-of-water-a-day/

    Sugar is not poison. It may have zero health benefits but that is not the same thing as calling it poison. Maybe you react badly to it? I react badly to chocolate and onions. Can’t have either. Should I call them poison and tell everyone not to have it?

    I’d also like to point out, I can have a spoonful of sugar on occasion and not die from it or go into insulin shock.

    Granted, I have never abused sugar. I very rarely add it to anything. I do not agree that it’s poison. Let’s not get overly dramatic. Sugar is not poison, the overuse of sugar is unhealthy.

  12. That cutting ‘sugar’ just means soda, cake and biscuits.

    – We need to understand what ‘carbs’ are and what our body does with them.

    “Yeah I’ve cut sugar out of my diet but its not working.”

    *Stuffs face with healthy whole grain banana muffin*

    • Interesting! I have always been one to obsess about my weight – but never about what I eat harming my body :/ I don’t eat unhealthily as such, but do not deny myself a pizza, KFC, Chinese takeaway occasionally! I am one for not eating balanced meals though and tend to get through the day on espressos and e-cigs, and when hunger pangs strike, have a piece of Marmite on toast or a banana! I then have a proper dinner at around 7pm with the family.

      I did the ‘Master Cleanse’ (also known as the ‘Lemon Detox Diet’) a few months ago and it seriously did cleanse me! I also lost about 5 LBS in weight – not intended but I wasn’t complaining. I then did intermittent fasting, and after about 2 weeks of this, gave up! The reason being, I suffer from blood-sugar drops and if I don’t eat enough in a day I feel like hell!

      My blood-sugar can be as low as 3.7 on waking – then I grab a biscuit! If I have a siesta around 2 pm and then wake-up at say, 4 pm , it is about 3.3! I realize that my poor diet is more than likely to blame for this but still, I cannot eat if I don’t feel like it :/ I do need to find some healthy balance, but it’s a vicious circle with me; as when I start to feel crap and like I am about to pass out, the first thing I do is reach for a biscuit… it’s quick and instantly effective! :/

  13. I drink decaf coffee only because of a stomach problem, do I get the same benefits?

    I have problems with dairy so I use unsweetened almond milk in place of reg milk. Do you have any comments on almond milk?

    • Some of the health benefits of coffee appear to be caused by the caffeine itself, such as reduced Parkinson’s. But I’m sure decaf is still a good choice.

      Almond milk is fine, but make sure to read the label to see if it’s really just almond milk.

  14. Another myth in the UK is the ‘you must get your five portions of fruit and vegetables a day and it does not matter if this is from fruit, tinned fruit in syrup, fruit juice, dried fruit etc.’

  15. I love this article! Very informative. Anyone who gives me crap about my protein/fat/egg consumption, I’m just going to send them here. Thanks for such a great article!

  16. Becky-Oregon says:

    How about this myth: Drinking caffeinated beverages cause calcium to be leached out of our bones causing bone loss. Isn’t the culprit actually phosphoric and carbonic acids in soft drinks that do this, not the caffeine? Have any studies been done on coffee, tea and caffeine pills alone, instead of lumping those together with soft drinks?

  17. Maryann says:

    Can anyone tell me why coffee cuts my appetite? Not that I am complaining, just curious.

    • Most stimulants, such as caffeine, will suppress your appetite for a time.

    • Becky-Oregon says:

      The caffeine in coffee make us produce adrenalin, which reduces blood flow to our stomach. So I’m thinking less activity down there might slow down your appetite. Possibly?

  18. Julianne says:

    No. 5 really caught my attention. Up until now, I have always believed that saturated fat raises cholesterol level and this is bad. So does it mean that pork and chicken and beef fats are not bad?

  19. Ketti-Ohio says:

    I love all your posts. Everyone here has so much knowledge and its very helpful. Thank you for doing this and not trying to sell us every new drug that comes out.

  20. I’m interested in the sodium data Kris. I read recently that we’ve swung far right on this one evidenced by a widespread increase in parasites in our systems. This surprised me. Apparently they don’t like a salty environment. I’m glad to read this as it confirms what I suspected. I’ve stopped restricting my salt to near nil which is what the fanatics try to advise.

  21. How many eggs a day is considered over doing it? Because I always get scolded by my mum if I eat more than two eggs a day. :) Thank you for all your wonderful articles, I recently found out that soy products are extremely harmful.

    • There is no evidence that eating more than 2 eggs per day causes harm. If you’re concerned, then you should see a doctor to have your blood lipids measured.

  22. Love this piece. There may be more myths than truths when it comes to eating.

  23. This is one of those instances where a little bit of information is a dangerous thing. It is true that low-sodium diets are bad for you and increase health problems and death rates, but just leaving it like that without clarifying that all salt is not created equal is completely irresponsible. Table salt, which is what is most widely used in the food manufacturing industry, restaurants and households, and also what first springs into most people’s minds when they think of sodium… is one the unhealthiest forms of sodium available. It is completely devoid of nutrients and laced with chemical residues from processing.

    It causes hosts of problems in the human body. So before you start marinating your food in table salt because you heard sodium is good for you, do yourself a huge favor and switch to sea salt. Sea salt contains all the natural vitamins, minerals and trace minerals which not only help improve your overall health, but also work synergistically with your body to help process the sodium correctly and efficiently. Throw the table salt in the garbage where it belongs.

  24. Vicki H says:

    Loved this article! I would also like to see more research into pasteurized milk vs. raw milk. My family had been told we are “lactose intolerant” because of problems we have when drinking store bought milk. We do not suffer any of these problems drinking raw milk from a dairy that raises clean (no feedlot), hormone-free grass-fed cattle. Lactose can’t be the real issue, can it?

  25. John O'Keefe says:

    I have read several believable studies that are very emphatic that excess animal protein definitely turns on cancer in test animals, and cutting animal protein turns it right back off, AND plant protein didn’t affect it either way?

  26. David H says:

    What about the idea that eating a low-carbohydrate diet will cause you to have lower energy and lose muscle mass? I was told that just yesterday by a person whose job title is “Integrated Health Peer Navigator”, in other words someone whose job it is to help people learn about good diet choices and whatnot. I ran across this http://charm.cs.uiuc.edu/users/jyelon/lowcarb.med/topic2.html when looking into the muscle-loss thing; I’d be curious what other data there might be on that subject.

  27. Nice article overall, but I have a few comments:

    - Myth 1: You seem to be confusing the meaning of “calorie”; it’s simply a unit of a food’s energy content, and says nothing about the foods other nutritional, hormonal, or other characteristics.

    - Myth 2: While protein intake isn’t a problem for most healthy people, it’s important to remember that SOME people (i.e. those with existing kidney disease, etc.) do need to be careful about their protein intake.

    - Myths 3, 4, 6 & 7: Bravo!

    Your comments about saturated fat are interesting… thanks for including your references.

  28. Ron Glandt says:

    All commendable questions, comments, references, and recommendations in a collective intelligence world environment. I suggest T. Colin Campbell’s book titled ‘Whole’ be read.

  29. For the record, there are those of us for whom carb-restriction just does not work. I tried a zero-carb diet for about two weeks and after about four days I was dizzy and tired and confused all the time. I’m not particularly fat, at 6′, male, and 210 lbs. Oh, I’m sure I went ketogenic and all. What I know is that if I’d like to keep my job, I’m going to have to eat the occasional carb.

    • You could have been feeling those symptoms because your body was “detoxing” garbage.. it doesn’t feel great but is necessary. Eat plant based proteins, hemp seeds, sunflower seeds, pumpkins seeds to fuel yourself. CARBS are not a must. Its in your head, which is emotional and very real to your gut. :-)

  30. I have seen some things I need to comment on, regarding digestion issues. For me, eating ANYTHING after 7pm means I have reflux at night. Having coffee (with caffeine) would be lovely, as I do like the effect, but my stomach doesn’t. So THAT myth isn’t necessarily completely wrong. Milk products also disagree with my digestion, and I do better with less.

  31. Kris, I really appreciate what you’re doing for those of us who don’t have access to research studies by providing recaps and citations to the studies. You are doing a great public service. I wish you success in med school.

    During my college years, I often spent time at the university libraries reading journals & professional publications. Now out of the system where free access to these publications (in full, not merely abstracts) are nearly impossible to find, I miss that scientific inquiry pastime. Public libraries don’t carry research journals like those. My diet therapy class projects/assignments required citations from these periodicals to support our recommended courses of action, not from just hearsay or pop nutritional titbits. Even the many guest dietitians to our class referred us to read the actual research, not just depend on their conclusions.

  32. Shreela says:

    Just because something is “legally organic” doesn’t mean everyone can tolerate it. Putting carrageenan in almost all non-dairy milks was so rude!

    I’ll laugh if Silk goes down the tubes as they refuse to at least offer a few non-carrageenan without giving sass about how some bribed politician said it was ok to use. Thankfully a few non-dairy milk companies started offering non-carrageenan choices ― enjoy my $, thanks so much.

    Stick it, Silk!

  33. I will be looking forward to reading your article about the consumption of cow (or other) milk and diary products, when you are ready to review this issue.

  34. Hi Kris, thanks for providing a lot of information and guidance on what to eat and what to avoid in order to stay healthy and lose weight… but what time to eat? If I eat all the good foods but eat right before I go to bed, does that make any difference? Can I still lose weight if my dinners usually happen right before my bed time?

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