We encounter myths everywhere, not only in nutrition. They can be created on purpose (e.g. for marketing purposes), but also by accident (misunderstood information). To evaluate whether something is a myth or the truth, we need to know the basics of nutrition and therefore a dose of critical thinking. Gradually, we will uncover a number of common myths, because they are really abundant. But we will start gradually.
In my practice, I encounter all kinds of myths. One of the most common ones is that consuming saccharides AFTER 6pm (this hour varies in different sources) MAKES you overeat. In this case, we need to be aware of one basic law that also governs our bodies and is behind any weight gain. It is the thermodynamic law of conservation of energy. If we want to gain weight, we must be in what is called a positive energy balance and therefore we will eat more energy in food than our body will use for its function. During every activity and our overall existence, we use energy to fuel our lives. If we take in less energy than we use, we lose weight and thus use as an energy source the stores we have in the fat cells in our body. This principle works for everyone and this is the way we lose weight. How much energy we take in is calculated over a whole day, week, month, etc. There is no magic hour and no specific nutrient that accelerates weight gain. This is one of the myths that supports the demonization of carbohydrates. Carbohydrates are very valuable sources of energy and should be consumed in reasonable amounts and evenly throughout the day. However, it cannot be said that if we have a piece of bread and spread at half past 8 in the evening, we will gain weight. This is really not true. If you have a sweet tooth, reach for our freeze-dried fruitwhich tastes great and is packed with nutrients.
The second myth is the claim that milk makes you fat. Milk is a suspension in which there are fat particles and after drinking milk we can feel a slight coating in our mouth. This is a normal manifestation of the contact of milk with the mouth and mucous membranes. It is not any mucus, nor does it magically start to form after coming into contact with milk. We have adapted enzymes, digestive juices, stomach acid content to digest milk. However, the problem can arise if we have an allergy to cow's milk protein, where our body kicks off an immune response after drinking or eating anything with cow's protein. The other alternative, when we have to limit milk and choose lactose-free products instead, is lactose intolerance. However, as long as we are not diagnosed with either of these conditions and consuming milk or lactose-free products does not bring health consequences in the form of abdominal cramps, overeating, or vomiting, we really don't need to worry about milk. This myth can be just as dangerous if it is followed by breastfeeding mothers who will not even give milk and dairy products to their children. Milk is a valuable source of calcium, phosphorus, as well as vitamin D, and it definitely has a place in our diet.
The third myth is "gluten sticks to the gut". Gluten is the name for a protein in cereals (wheat) that is composed of gliadin and glutenin. Wheat is also bred for its gluten content because it promotes a beautiful elastic and fluffy texture in baked goods, which is in high demand. It contains the word glue in its name, but it is to glue the dough and thus benefit from its structure. We have adapted enzymes to digest gluten. Therefore, we don't have to worry about it clogging our intestines, the digestive system takes care of its complete digestion. But again, there are health indications when gluten must be avoided or restricted. The first and most important issue is celiac disease, where lifelong gluten elimination is important. Wheat allergy is also a health concern, where eating it triggers the body's immune response. And gluten intake also needs to be severely restricted for non-celiac gluten sensitivity. As long as we have no health problems when consuming gluten in baked goods and have not been diagnosed with any of these diseases, you can absolutely enjoy gluten on a daily basis without any problems. You can, for example, spread one of our nut butters.
Myths are very appealing to people and often sensational. However, we need to be aware that the spread of unverified information can cause food groups to be excluded, fear of food and, consequently, not only health problems from dietary restriction, but also psychological problems from fear. Let us be consistent in evaluating such information and trust that which is from quality sources.
