- A dietitian explains how carnivore and high-protein fads miss the mark.
- Plus, nightshades aren’t harmful as these vegetables are full of nutrients.
- The dietitian also shares why you can skip daily electrolyte drinks and how water is enough for most routines.
From fad diets to trending ingredients, there are so many viral (and mostly problematic) moments in the nutrition space that we’re always keeping our eye on. And we’re not the only ones that are concerned about the internet’s infatuation for “cure-all health hacks.”.
On an episode of the CAPS LOCK podcast, guest dietitian Vanessa Rissetto M.S., RD, CDN took the stage to debunk today’s biggest nutrition myths. Here’s what she notes to be the top four health red flags you should be wary of.
1. Carnivore Diet
Ah yes, the carnivore diet, AKA the theory that exclusively eating meat will help aid weight loss and muscle growth. If this sounds unrealistic, don’t worry: This dietitian has had enough of it.
While getting enough protein in your diet is important, there’s a variety of protein sources that provide more nutritional value than red meat, like fatty fish, beans and legumes, tofu and nuts. And the dietitian does make a point that eating too much red meat is a risk factor for colon cancer. Recent research shows a link between mutations in colon tumors and a diet that includes regular red and processed meat intake.
Of course, any food is OK in moderation, and red meat can provide a great source of vitamin B12 and iron, but anything in excess usually isn’t great for the body. Since this diet does not include fruits, vegetables and grains, there’s a risk for nutrition deficiencies, constipation and more health concerns. A balanced eating pattern is the best kind!
2. Avoiding Nightshades
Nightshades getting a bad rap isn’t anything new, these veggies (i.e. tomatoes, bell peppers, eggplants and white potatoes) have been the source of mixed reviews over the years, especially by social media influencers. Are they really the inflammatory monsters you need to be avoiding?
Let’s cut to the chase. Nightshades are not the problem—unless you have an intolerance to them. As Rissetto rightfully asks, “What did the tomato ever do to you?” There’s plenty of research that connects these specific vegetables to anti-inflammatory properties, especially due to their phytochemicals and other essential nutrients.
We have consistently given nightshades the seal of approval, and recipes like a summery tomato sandwich and Breakfast Stuffed Peppers make them all the more enjoyable.
3. Eating Too Much Protein
It’s clear that protein has had a major spotlight through trending recipes, viral fast food favorites and celebrity products. But what if we told you that you’re likely already eating enough protein in your day-to-day life?
“You don’t need to eat your bodyweight [in protein],” Rissetto clarifies. Use our protein calculator to determine exactly how much protein you need, and you will see that it’s only a fraction of your weight. Your body is only able to absorb so much protein, so eating too much may not lead to more benefits.
Protein will keep you satisfied and can help with strength and mobility, but it isn’t the only nutrient you should focus on. Foods packed with fiber and antioxidants like fruits and vegetables have a slew of benefits, from gut health to skin health, and they shouldn’t be overlooked because they’re lower in protein.
4. Replenishing Electrolytes
Electrolytes can help deter you from dehydration after a strenuous workout, a day in the summer heat or if you’re under the weather. But you don’t need to “replenish electrolytes” every day.
“When you go to a 45-minute spin class, you don’t need to replenish anything,” Rissetto explains. “Just drink water.” Of course for special circumstances like running a marathon, having electrolytes is important. In general, water is hydrating enough for your typical day. And many electrolyte drinks on the market have a lot of added sugar, so they’re not ideal for a go-to beverage.
The Bottom Line
Following a healthy eating pattern and incorporating movement into your routine doesn’t have to be complicated, and it definitely doesn’t need to abide by the latest internet trends. At EatingWell, we hold the firm philosophy that a balanced, non-restrictive diet is best, and paying attention to both your body’s wants and needs is key. If you’re unsure of what diet or exercise plan makes sense for you, talk to a healthcare professional or dietitian for personalized advice.
