Diet culture is funny. It says restrict carbs and do keto and then it says only to drink carbs as a juice detox...Which is it? Are carbs bad? Can I eat carbs? Do they have to be whole grain? Read on to learn the answers and more busted myths!
Diet culture is a money-making machine and it couldn't be without the consumer confusion it creates using misinformation and fear-based marketing. For example, have you ever been stressed out about what foods to eat because either you think certain ingredients are poisoning you, will affect your health or will make you gain weight? These thoughts are brought on by diet culture messaging! Before we dive into the 10 myths, let me first say that 1) Our food supply in the US is safe 2) No one food will make or break your health or drastically affect your weight- "Healthy" is what we eat over time, not individual nutrients or foods 3) Diet culture is what has either made you afraid to gain weight or feel ashamed about living in a larger body, but health is not a size! And with that introduction, let's dive in.
10 Busted Myths Diet Culture Has Sold You:
Sugar is not addictive and does not cause hyperactivity. Sugar helps satisfy a sweet tooth and keeps cravings at bay.
Carbohydrates are not the enemy! Carbs are the body's primary source of fuel and maybe a source of vitamins and minerals. Carbohydrates are satisfying and satiating to help keep us full, especially whole grains like oats, popcorn, and wheat.
You do not have to avoid gluten. Gluten does not wreck our intestines unless you have celiac disease, which is diagnosed by a physician. There is such a thing called gluten intolerance, which is also diagnosed by a physician. Gluten is a source of plant-based protein found in things like wheat, barley, or rye.
Food does not just "turn into fat" when eaten at night. The body never stops needing energy, even while at rest- Eat when hungry no matter the time.
Fat is not to be feared! Fat is what makes up our cell membranes and what covers our nerve endings to allow messages to travel throughout the body. Some fats are essential to the body, meaning our body cannot make them- we must eat them. Fat helps absorb essential vitamins like A, D, E and K. Fat makes food tasty, satisfying, and satiating to help keep us full.
Dietary cholesterol is unlikely to affect blood cholesterol levels- You can eat eggs multiple times a week.
White flour is not bad for you! White flour must legally be fortified with B vitamins and iron in the US to prevent deficiencies in our nation (So cool, actually!). Even without the fortification, white flour is just a source of carbohydrates.
You do not have to avoid dairy (unless lactose-intolerant or allergy). Dairy is a good source of protein, electrolytes, and vitamins. Calcium and Vitamin D support bone health.
Everything is made up of chemicals. Dihydrogen monoxide sounds scary, but it's just water (H2O). The FDA has rigorous testing for additives regarding their composition and properties of the substance, the amount that would typically be consumed, immediate and long-term health effects, and various safety factors. Fearmongering about “chemicals” in food only promotes chemophobia and prevents or makes people feel guilty for consuming food that is safe and nutritious. Not every chemical has a simple name like water does so saying “only eat foods with ingredients you can pronounce” is elitist- Not everyone can afford or has access to science education to learn & understand molecular nomenclature (the naming of molecules).
You do not have to buy organic. Both conventional and organic farming are safe to consume and nutritious. Both farming practice use pesticides and the pesticides on either type of produce are found well below the safe tolerance level set by the EPA. GMOs tend to use fewer pesticides and some are altered to have higher nutritional value! Choose what fits your budget.
Wellness and Food Industry Myth-Busting Resources:
There are a lot of myths out there, so I wanted to offer further resources for evidenced based food & nutrition information. I've also provided a food safety resource regarding foodborne illness outbreaks and recalls, which are actually health concerns that diet culture distracts consumers from.
@foodsciencebabe on Instagram- A food scientist and chemical engineer
@langernutrition on Instagram- A registered dietitian
The Unsavory Podcast- "where true crime meets food" -Registered dietitians
@cdcgov on Instagram for foodborne illness outbreak alerts and recalls or their website
Food is important for social connectedness, nutrition, and enjoyment. Feeling afraid, stressed out, or even isolating yourself fearing eating perfectly safe food is more problematic to your health than just eating the cookie and moving on. I'm being serious, Orthorexia is an eating disorder described as an obsession with healthful eating that harms own well-being, and characters seem to stem from "clean eating" tactics. At the end of the day, food is food. We need it to survive and need to eat enough to thrive! Ditch the diet approach (that includes “clean eating”) and take an all-foods-fit approach with intuitive eating. Follow @tasty.cait.rd on Instagram for announcements on when my intuitive eating coaching program opens for enrollment!
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