Alternative Facts.

There are so many. Science deniers and slick marketing have made it harder for people to tell the truth from the hype.

The problem with the alternative facts is how they affect people’s lives. This upsets me and I am trying to remain calm. Currently I am counting to 10, breathing deeply, you know, trying to be rational.

However, I work in an industry where “alternative facts” are ubiquitous.

Since it is Nutrition Month, here are ten favourite nutrition alternative facts that just won’t go away.

BTW, if you are unsure about science, it goes like this, someone does research, other people replicate the research, if everyone comes to similar conclusions = the science of what we know now.

Opinion and feelings do not qualify as science.

I get it. There is so much (mis)information about health and fitness everywhere. I don’t expect you to be an expert, but when people who have no knowledge at all, call themselves “experts”, it makes everyone look bad.

There are a lot of these people and as Stanford professor, Dr. Robert Proctor who studies ignorance says,

“We are living in the golden age of ignorance.”

You can listen to him describe it here:

I love science. It makes me crazy when nonsense is promoted as truth. It has an impact. It can change your health. It wastes your money, your time and can be dangerous.

Ten Alternative Nutrition Facts (AF)

AF- I need protein for energy.

Science Says – No. No. No. Protein has a specific function. It is a  building block. Protein makes muscle tissue, hair, connective tissue, immune cells. Not  ideally used for energy. 

AF-Carbs make me fat.

Science Says – Eating too many calories causes you to store energy as fat. 

AF-Supplements are safe.

Science Says – Supplements are not regulated. You could be consuming anything. I do mean anything. Like the harmful ingredients (lead and cadmium) found in protein powders.

AF – Eating more small meals speeds up metabolism.

Science Says – How often you eat has little to do with your metabolism. Eating more often could simply mean you are eating more calories.

AF – Cleanses detoxify your system.

Science Says – You do this already. Your liver, kidneys, gastrointestinal system all work hard to keep you healthy. Be good to them, eat real food.

AF – Alcohol is heart healthy

Science Says – For the average American* it is, in moderation, fine. Alcohol also is a carcinogen and increases the likelihood of some types of strokes. However, in people who (by American standards) are considered “health freaks”, someone who doesn’t smoke, eats one serving of fruit and vegetables daily and exercises for 30 minutes a day,  alcohol has no heart healthy effect.

*The average American is defined as someone who doesn’t do the minimum recommended 150 minutes of activity per week and eats less than one serving of fruit or vegetables daily.

AF – Raw vegetables are healthier than cooked vegetables.

Science Says – Just eat your veggies. Typically we don’t eat enough vegetables and most of us are chronically fibre deficient. Some vegetables are better cooked. For example, you can’t absorb the antioxidant lycopene from tomatoes unless they are cooked. However, the most important thing is to eat a variety of vegetables, which is far more important than how you eat them, unless they are fried, sorry, don’t fry them. French fries are not a vegetable.

AF – Soy is estrogen promoting.

Science Says – No. Soy has phytoestrogens (phyto means plant). Phytoestrogens are not the same as estrogen found in humans. Phytoestrogens can block estrogens effects. Men who eat soy have less prostate cancer. Women who eat soy have less breast cancer and symptoms of menopause. Soybeans contain Omega 3 fatty acids. Omega 3 fatty acids are critical for reducing blood pressure, triglycerides in the blood, and joint inflammation, while nourishing the brain and improving eye functions. Omega-3s also help to prevent and reduce the signs of dementia, depression, asthma, migraine, and diabetes. They also help to reduce the risk of heart disease and ischemic stroke.

AF – Fruit has too much sugar.

Science Says – No. There is no upper limit for fruit servings per day. Fruit has naturally occurring sugars and these are wrapped in fibre, even people with diabetes do not need to eliminate fruit from their diets. When you eat fruit, your digestive system breaks down the fibre, meaning that the sugars in fruit are absorbed slowly. Not only are fruits a good source of fibre, they also contain important vitamins, minerals and antioxidants. Most people do not eat enough fruit. A review in 2021 found that increasing your fruit intake by one serving per day could reduce the risk of many diseases, including the risks of Cardiovascular Disease (3% reduction), stroke (8% reduction), Coronary Heart Disease (4%) and oral cancer (49% reduction). Eating 100-500 grams of fruit a day reduced the risk of developing type 2 diabetes by 10%.

And finally, one of the latest alternative facts.

AF – Seed oils are the primary cause of disease.

Science Says – No. In a study of more than 220,000 people over 33 years, it was found that if simply swapping plant-oils (including seed oils) for butter, the risk of dying from all causes was reduced by 16%. The study concludes by stating, “higher intake of butter was associated with increased mortality, while higher plant-based oils intake was associated with lower mortality. Substituting butter with plant-based oils may confer substantial benefits for preventing premature deaths.” Butter intake was shown to increase the risk of cancer mortality with the high level of saturated fats triggering an inflammatory response in adipose tissue.

Sarah Berry, Professor of Nutritional Sciences, King’s College London sums it up by saying,

“In a sane world, this study would give the butter bros and anti-seed oil brigade pause for thought.”

Based on the current evidence I doubt that it will make any difference.

Guess what else? Seed oils, like flax and hemp, are also a good source of Omega-3 fatty acids.

Do you have an alternative food fact you want to know about? Send it to me. I would love to know what you think might be an alternative food fact.

Change your mind, change your health,

Shayla