Things that I have beef with in the food-and-nutrition world:
When people know you have a lot of knowledge about nutrition, you tend to get asked a lot of questions (normal or not). With my answers, over time, I’ve formed quiet a few opinions about specific topics.
1) High protein diets
For your average adult, protein needs are typically 0.8-1 gram per kilogram of body weight. That means if a person weighed 150 pounds, which is roughly 68 kilos, they would only need 54-68 grams of protein per day. Most excess protein is excreted through the kidneys and into your urine, which puts a lot of unnecessary stress on the kidneys. So what is everyone doing throwing protein powder all over everything and eating bars that have like 25 grams of protein in them all day?! A balanced diet including good, natural sources of protein (meat, dairy, legumes, etc) will easily provide the recommended amounts of protein. Eat whole foods, and everything will be okay! Fun fact: eggs provide the highest quality protein based on biological value.
2) Gluten-free craze
It’s one thing if you have IBS issues or are diagnosed with Celiac disease (which, trust me, if you didn’t know this for certain, a little stomach bloating is not means for self-diagnosis… you are very, very sick if it is truly Celiac disease), but if you are choosing to follow a gluten-free diet for any reason, please, at least educate yourself. Gluten is the protein in wheat, barley and rye. Gluten is not all carbohydrates. Rice, corn, potatoes, etc do not contain gluten, therefore there is no need to eliminate these items from the diet. Everything in moderation people!
3) Coconut oil… it’s still a saturated fat
Medium-chain triglycerides (MCTs) are great for clinical use when working with anyone struggling with malnutrition. The fatty acid chains in a fat are shorter in MCTs, making them easier to absorb into the body since they do not need to be broken down in the digestive system and coconut oil is highlighted because it is a natural source of these wondrous fats. That’s all well and good, however coconut oil is still a saturated fat, which is recommended to be consumed in moderation due to its link with cardiovascular disease. Since I have a strong family history with heart disease, I think I’ll stick with my trusty olive oil for sauteing and leave the coconut oil in with my beauty products.
4) Quinoa - superfood of the year
Yes, quinoa is truly as amazing as it is put out there to be. It’s actually not a grain, but is treated like one due to it’s carby/starchy nature. Quinoa is so great because it’s a complete protein, meaning it has all of the essential amino acids that we need. All animal products (meat, dairy, etc) are sources of complete proteins. Any other protein sources, like beans, need to be consumed with a grain to ensure the best utilization of their protein, making quinoa a great option for vegetarians and vegans. The only beef I have with quinoa is simply an issue with my personal preferences… I am turned off by the texture! To me, it seems slimy. Originally I assumed it would take some getting used to, but I still just can’t get on the quinoa bandwagon. I much prefer couscous.
5) “Carbs are evil”
No, no they are not. Carbohydrates are the body’s number one source of fuel (and the brain’s only source) because of so many different metabolic pathways that require them. But I’ll spare you my scientific-babble this time. What do you think our ancestors ate hundreds of years ago when their hunting wasn’t producing enough for everyone’s needs? Mostly carby-stuff (technical term, I promise). And can I just tell you, that a regular old white potato is the single most nutrient-dense food… if you were stuck on a deserted island and could only chose one food, that’s what you would want by your side. A big sack of potatoes. CARBS. Embrace them. But as with everything else I talk about, it’s important for me to say that variety is important, balance is important, and moderation is important.
Please remember that although I have completed my dietetic internship and am currently studying for my board exam, I am not yet a registered dietitian. My blog is simply my educated perspective on all things nutrition related, and should not be used as professional advice. If you would like references for any information that I share from my personal knowledge, please feel free to ask!
What’s something you have beef with?
AMEN. I am not even educated on this subject and could have come up with half of these things. It drives me up the wall when people decide to go carb-free or gluten free and don’t have celiac. NO! And my doctors told me I’d be better off drinking milkshakes than protein shakes when I was recovering from my ED. You just don’t need that much protein in your diet. Even bagels are loaded with it, and everybody talks about how terrible they are for you! So I really love this post. A whole lot.
EXACTLY. Ain’t nothin’ wrong with a bagel and cream cheese for breakfast. Anytime someone tries to showcase a recipe for bread that is made with protein powder instead of flour, I die a little inside each time. And your docs were good docs, because THEY KNOW that real dairy (aka ice cream helloooo) is a fabulous source of protein.
Love this! I’m constantly combating with my boyfriend on the protein and carbs issues! (He’s a personal trainer with a degree in exercise science, and wayyy too many meatheads with their uneducated opinion on high protein diets, and despite my facts and my nearly completed degree in dietetics he doesn’t listen…*sigh*) I’ve also faced every other one of these… So glad to know it’s a dietetics thing. They should really have a show (with RDs and other true nutrition experts, of course) debunking all nutrition myths. I’d dig it.
Hahaha meatheads, that word gets me everytime. We should seriously consider a REAL NUTRITION show. I’m so down, let’s do it. Do we know anyone in production or TV?
Can I give you a hug? This whole gluten free thing needs to go - for people who have Celiacs then of course, eating gluten free is best for you, but if you have never had issues with gluten before, why change now!? Not to mention gluten free foods have more preservatives and are more expensive. Meh
Hugs are always welcome! Hah I just can’t even handle when people tell me they are trying to eat gluten-free for no reason what so ever. If only they would come at me with a little credible research and then maybe I’d respect the decision!
Love this and ditto to everything! The huge obsession with protein powder (especially on blogs) drives me crazy. There’s no need to have protein powder in your smoothie when it already contains Greek yogurt and when you’re already eating a chicken breast at every meal. You’re more likely paying crazy $$ to just pee out your protein powder!
So true! I only use protein powder when I’m not using anything like peanut butter, yogurt or milk in my smoothies… which is almost never haha. The jar is collecting dust in my pantry.
I appreciate this post so much! Your answers to common myths about certain foods are so rational and straightforward. I hope many people get to read this.
Well thank you, and you’re welcome! I hope so too
Love love love all of this! OK except maybe not the quinoa thing.. I love the stuff
I am constantly worried about getting “enough” protein, but Becky (Olives n’ Wine) recently pointed out to me the same thing you did about how much we actually need. I’ve always been pretty leery of high protein-low carb diets…they tend to be so high in fat! Just eat whole foods and make sure you get enough fiber, yo…
Haha I’ve tried so hard to like quinoa, really!! And YES Becky is so right
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I agree 100% with everything you’re saying (except for quinoa, I’ve never tried it so I haven’t formed an opinion yet). The one that hits home with me is gluten-free. I have a Bachelors in Bakery Science and have studied Celiac Disease a lot. Gluten-free is the worst diet trend imaginable. People think it’s healthier for them but in all honesty most gluten-free products actually cause them to gain weight. Grains are good and full of nutrition! That’s my biggest beef on the list haha.