Even in a well-educated community like the Roaring Fork Valley, myths regarding nutrition still run rampant. In an era of anti-aging and instant gratification, many companies try to take advantage of this and solicit products and information that are of little or no value. While there certainly are some reputable nutrition sources out there, it is difficult to decipher the valuable information from the rest. There are five myths that the majority of the general public refuses to accept as faulty information.

The two most common nutrition myths pertain to macro-nutrients. Macro-nutrients are carbohydrates, protein and fat. Carbs and fat are the two that drum up the most controversy. In the 1990s, the U.S. market was flooded with low-fat everything. Consequently, people ate entirely too many simple carbohydrates, believing that as long as there wasn’t a lot of fat, they were eating healthily. This is not true because simple carbohydrates, although not high in fat, are still stored as fat when glycogen stores are saturated. Fat is still shunned by the average American who is on a “diet.” The truth is, there are healthy fats such as omega 3 and omega 5 fatty acids that should be staples in any well-balanced diet.

After the low-fat diet craze failed miserably, the low-carb, or Atkins, diet emerged. Somehow the general public was manipulated into believing that a high protein and high fat diet was the way to go. It is a myth that low-carb diets are superior. They are not a valid choice for several reasons. First, high levels of saturated fat promote heart disease and colon cancer. Second, high levels of protein can put undo strain on the liver and kidneys. Third, carbohydrates are essential for optimal energy levels and bodily functions (fruits and vegetables are primarily made of carbs).

Another nutrition myth that never seems to go away is the notion that following a fad diet is a healthy way to lose weight and maintain that weight loss. This is not true because fad diets often promote rapid weight loss and extreme calorie restriction. It is only safe to lose weight at a rate of no more than two pounds per week. Any fad diet advertising more than that is unsafe. Extreme calorie restriction doesn’t work because no matter what the breakdown, the diet will be insufficient in certain areas, thus leaving the person deficient in some essential nutrients. Not only that, but research suggests that people who restrict themselves calorically are more likely to stray from their diet and overeat. This refers to the term “yo-yo” dieting, which means crash dieting to lose weight and putting it all back on after bouts of overeating.

With the epidemic of Type II diabetes in America, another common myth is that sugar causes the disease. Eating sugar alone will not cause Type II diabetes. Consuming too many calories that include an abundance of simple sugars and leading a sedentary lifestyle both will contribute to contracting the disease.

The last common myth is ubiquitous in this valley. Natural or herbal supplements are widely believed to be healthy. This is a myth. In reality, many of them are not necessarily safe or effective. Supplements are not FDA regulated, so there is no guarantee you are taking exactly what the label says. Furthermore, many herbal remedies contain ephedra or a similar substance. Ephedra has been known to contribute to arrhythmia that can even lead to death. The fact that something is natural or herbal does not make it a good choice for consumption.

Exercise and a well-balanced diet are the only tried and true methods of fat loss and disease prevention.