We have to eat every day, so no wonder we are all obsessed with what we put in our mouths. But what is healthy and what is not? In this age of being bombarded by social media articles and declarations, it is more confusing than ever. Coconut oil and Himalayan pink salt have been touted as health promoting. The “Keto diet”, too, as well as bone broth, and detox cleanses. Let’s get to the bottom of it all. The only detox you need is to detox your brain from these diet myths.
Coconut Oil
This is a more recent dietary myth. Social media would have you believe that coconut oil cures a variety of ills – but it is a saturated fat. According to the Mayo Clinic, The Harvard School of Public Health, and others, coconut oil raises blood cholesterol, including harmful LDLs, and in some cases triglycerides.
Best to stick with olive, peanut, sunflower, corn and canola oils, which are monounsaturated or polyunsaturated fats, and can help increase satiety (feeling of fulness), boost metabolism, protect against heart disease, and improve vitamin absorption.
Gluten-Free
We had to address “gluten-free”. The global gluten-free market size was valued at 4.3 billion dollars in 2021. It is estimated that 30 % of Americans eat gluten-free, but only about 6% really need to. There is a lot of self-diagnosing going on. Please don’t do that. If you have celiac disease, you do need to eat gluten-free. If you have gluten-sensitivity, eating gluten-free can help. But there are a lot of you who are eating gluten-free because you think it is “better”.
Celebrities say it helps them lose weight and look slimmer. Athletes claim it improves performance. In polls, people have said they avoid gluten due to lactose intolerance (this makes no sense), and that it would help with autism.
There is an interesting intersection with irritable bowel syndrome (IBS). FODMAPs are a group of carbohydrates that trigger IBS symptoms in about 75% of the 1 in 5 people in the world who have IBS. Fructans are a type of FODMAP found in wheat. Gluten is in wheat, too. Many people who think they are gluten-intolerant are actually triggered by the fructans. Following a low FODMAP diet with a Registered Dietitian’s help (after an IBS diagnosis from a medical doctor) could help you determine whether eating gluten-free is helpful, or whether you should be paying attention to FODMAPs.
Himalayan Pink Salt
Salt. The average American ingests way too much sodium. We like our salt. So, is Himalayan pink salt “better” for you? It is gathered from salt mines in the Himalayas, near Pakistan, and the pink color is gorgeous, and natural. Proponents will tell you that this salt is less processed and contains more minerals than table salt. All that is true, but how does that translate to better health for you?
It doesn’t. Very little research exists, plus, in order to gain any benefit from the trace minerals it does contain, you would have to eat a lot of salt. One study suggests that you would have to eat 3.7 pounds (1.7 kg) of pink Himalayan salt to reach the recommended daily amount of potassium, for instance. No thank you.
Another thing that really gets us going is that manufacturers take advantage of the unsuspecting shopper. They know you have read and heard about Himalayan pink salt and how great it is, so they specifically list it on their ingredient labels – and then charge you a premium price for that product. Personally, it makes me put the product back on the shelf.
And, if you still aren’t convinced, one scientific paper that looked into Himalayan pink salt found lead levels that exceeded the national maximum contaminant level set by Food Standards Australia New Zealand (the study was for salts available there).
Detox Cleanses, Recipes, Foods & Supplements
Yes, this is a broad category. Basically, our dietitians tell us that is we see the word “detox” or “cleanse” to run the other way. You do NOT need to buy any special pre-made foods, systems, or supplements to “detox”, because you don’t need to!
Our liver, kidneys and gastrointestinal tract are made for “detoxing”.
If you want to feel “cleaner” (another word we will never use without being cheeky), focus on whole foods, staying hydrated with water, and removing highly processed foods from your diet.
Bone Broth
Another catchy term that your great grandmother would understand. Because she made it all the time. There is nothing “new” about “bone broth”, other than manufacturers are charging you an arm bone and a leg bone for it.
Bone broth, also known as stock, is made by simmering animal bones with water for an extended period. The prolonged cooking time is believed to extract minerals and proteins from the bones, enhancing the nutritional value of the broth.
Although bone broth contains nutrients like calcium, iron, sodium, magnesium, phosphorus, glutamine, and collagen, the levels of these nutrients are generally not sufficient to serve as a significant source of nutrition.
Some advocates of bone broth claim that adding vinegar to the broth enhances its nutritional content by extracting minerals from the bones. However, due to vinegar being a relatively mild acid, and the low ratio of vinegar to water in bone broth, any increase in mineral content is negligible in the final product.
Moreover, certain nutrients present in bones are broken down during the cooking process, diminishing their usefulness in the body.
Lastly, excessive consumption of bone broth can potentially expose individuals to lead contamination since animals can store excess lead in their bones. While small amounts of bone broth are generally safe, caution should be exercised when consuming large quantities to avoid any potential adverse effects. Use it for an occasional soup. Don’t sip it every day.
Keto
There probably isn’t one of you who doesn’t know someone “doing the keto diet”. Hopefully, it isn’t you.
This particular dietary trend, originating from the early 1900s and primarily used to treat intractable epilepsy in children, has gained significant popularity lately. There is limited evidence supporting its effectiveness for purposes other than its original and crucial application. Recent studies have explored a modified ketogenic diet for dementia and diabetes.
The fundamental principle of this diet is to replace carbohydrates with fat as the primary fuel source for the body. Through a process called ketosis, fat is converted into ketone bodies, which fuel the brain, muscles, and organs.
The ketogenic diet involves consuming very high amounts of fat while severely restricting carbohydrates and protein. A therapeutic ketogenic diet used in hospitals consists of 80-90% fat, with the remaining calories coming from carbs and protein.
Most non-medically directed keto plans, which may or may not induce ketosis, typically consist of 60-70% fat, 25-30% protein, and 5-10% carbs. This translates to a significant intake of butter, cream, cheese, nuts, avocados, and meat. Moreover, the ketogenic diet tends to be low in fiber due to its limited carbohydrate intake. This lack of fiber can lead to constipation, alterations in gut bacteria, and further gastrointestinal discomfort.
This one is easy. Unless a medical doctor has prescribed the ketogenic diet for very specific medical reasons, Don’t Do It. People will praise it, saying they have lost weight, when other diets didn’t work. We don’t doubt it, but at what long term cost to your health?
Sugar & Non-Nutritive Sweeteners (NNS)
Sugar saturates the American diet, with hidden sugars being the main culprits. They sneak into everything from sodas to condiments, even savory packaged foods. Now, let’s examine common sweeteners: regular sugar and Non-Nutritive Sweeteners (NNS).
When we talk about “sugar,” we often picture white granulated sugar, which has gained a bad reputation due to its overconsumption. White sugar, made of glucose and fructose, is calorie-rich without much nutritional value. While it’s best not to make sugar a dietary staple, moderation matters. An occasional ice cream cone isn’t concerning, but daily sugar-laden sodas can harm your health.
Americans, in response to health concerns, have turned to Non-Nutritive Sweeteners (NNS) amidst the obesity crisis. NNS are low-calorie or calorie-free, leading people to believe they can enjoy sweetness while dieting. Common NNS include stevia, monk fruit, saccharin, aspartame, and others.
As of May 2023, the World Health Organization warns against NNS consumption. Their review shows no long-term benefits for weight loss and suggests potential risks like increased type 2 diabetes and cardiovascular disease risks.
The best approach is to cut overall sugar intake. Be a vigilant label reader and watch out for hidden sugars. Don’t automatically choose NNS for weight control or assume they’re healthier. Enjoy an occasional homemade cookie, but remember, balance is key.
Eat (Fill In The Blank) To Burn Fat
Remember when a lemon juice, maple syrup and cayenne concoction was popularized by Beyoncé, and everyone jumped on board? Maybe you tried this “Master Cleanse”. Well, we already explained what we think of anything called a “cleanse”, but this one took off like wildfire.
People on social media were bragging left and right about how much weight and fat they lost, and they did loose weight. But guess what? The weight came back after they stopped the unsustainable liquid diet.
And “burn” fat? Nope, sorry; no food does that. Dietitians warn that any diet or “program” that focuses on single foods is too restrictive, lacks nutrients the body needs – and will not work in the long term.
Vitamin Water
Years ago, we all got our water from the tap. Then came Perrier, and it was so fancy! Today, bottled water choices are vast. Years ago, Vitamin Water hit the scene with a splash. It’s water, but it comes in different colors, it’s sweet, and…healthy?
In 2009, the Center for Science in the Public Interest took legal action against Coca Cola for its marketing of Vitamin Water as a healthy product, despite certain claims being contradictory to common sense.
The lawsuit was based on the argument that each bottle of Vitamin Water contains 33 grams of sugar, which can have detrimental effects such as contributing to obesity, diabetes, and other health issues. According to the Center, the potential harm caused by the sugar outweighs any potential health benefits from the added vitamins.
Coca Cola, on the other hand, defends its position by stating that Vitamin Water is clearly and accurately labeled, ensuring that consumers are not misled into perceiving the product as a healthy beverage. Hmm, which stance do you agree with?
Snack Bars
Have you seen the snack bar aisle recently? Huge. Tons of choices. They all claim to be “healthy”, but one bar does not equal another. Some are high protein, low carb. Others are high carb. Many are very high fat, and it isn’t always good fat. Then there are the bars that really should be in the candy aisle, given the amount of sugar. Some of them are drenched and coated in chocolate, and it’s not good chocolate either.
Read labels. Make your choices carefully. And don’t kid yourself with some of the choices. If you want a candy bar or something sweet, have a great piece of chocolate and some whole, roasted nuts.
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