cwhp health & fitness journal (fall 2014 issue) 44 hf... · cwhp health & fitness journal...

CWHP Health & Fitness Journal (Fall 2014 Issue) 44

Sara Larson, Jordyn Pfannenstiel, and Katie Roos

Abstract

Over the past several years, many fad diets and outlandish nutritional trends have become

increasingly popular in the United States. Consequently, a series of commonly believed nutritional

myths have arisen in our society. People frequently overcomplicate their lives by believing in these

nutritional myths, and they are often paranoid about the foods that they can or cannot eat.

According to many of these myths, several foods with important nutritional value are actually the

cause of some terrifying disease or result in extreme weight gain. These myths make it very hard

for many people to practice good nutrition. It is important for professionals in the exercise science

community to separate the truth from these lies in order to inform people who may not be as

knowledgeable in nutrition practices. With some helpful and accurate tips, these people will be

able to find reliable sources that they can trust when looking for various diet plans or

recommendations. Here, we focus our attention on five common nutritional myths that people

often buy into when looking to improve their diets and overall health and explain and debunk these

five common nutritional myths through evidence-based research.


Myths

1. Anyone can benefit from a gluten-free diet.

2. High-fructose corn syrup is worse for you than real sugar.

3. Organic food is healthier than conventional food.

4. Vegetarian diets are healthier than conventional diets.

5. Low-carb diets are the best way to lose weight.

Myth #1: Anyone can benefit from a gluten-free diet.

What is the myth? – Gluten intolerances, allergies, and sensitivities have blown up in the past 10

years in the United States, as shown in Table 1, and have caused many people to think differently

about what is in their food and what they are consuming. Gluten is a component of wheat, barley,

and rye, which are composed of two main

proteins, glutenin and gliadin (Geddes, 2014).

The consumption of gluten does cause

gastrointestinal issues in people who have

been diagnosed with celiac disease, non-

celiac gluten sensitivity, or a wheat allergy.

Many people who do not have one of these

conditions have begun to believe that

following a gluten-free diet plan can be

beneficial to their health as well (Geddes,

2014).

Table 1

Prevalence of Various Chronic Diseases in

the United States

Condition Number of

Americans Effected

Celiac Disease 3 million

Type 1 Diabetes 3 million

Epilepsy 2.7 million

Parkinson’s Disease 2.1 million

Lupus 1.5 million

Rheumatoid Arthritis 1 million

Unexplained Infertility 610,000

Ulcerative Colitis 500,000

Crohn’s Disease 500,000

Multiple Sclerosis 400,000

Down Syndrome 350,000

Cystic Fibrosis 30,000

Hemophilia 17,000

University of Chicago Celiac Disease Center


Gluten-free diets made a strong entrance onto the American nutrition scene starting around 2008,

and have since grown to be a more than $2.6 billion dollar per year industry in the United States

alone (Leonard & Vasagar, 2014). People often follow gluten-free diet plans because of what they

see in pop culture and through other media outlets. Many popular celebrities are gluten-free, and

several books like The New York Times bestsellers Wheat Belly and Grain Brain falsely convince

readers that gluten is the root cause of diseases like autism, attention deficit hyperactivity disorder

(ADHD), and obesity (Geddes, 2014). The media also leads many people to believe that gluten-

free diets can help them lose weight, eat healthier, or make them feel better in general.

How does this myth withstand evidence-based scrutiny? – Even though gluten sensitivities have

been on the rise recently, gluten is not harmful to everyone and does not cause problems in the

majority of people who consume it. For people with a

gluten-related condition like celiac disease, non-celiac

gluten sensitivity, or a wheat allergy, following a gluten-

free diet can be helpful in relieving pain and in

decreasing the negative reactions that they have when

eating certain foods (Karr, 2013). However, there is no

significant evidence to support the belief that people

without celiac disease, non-celiac gluten sensitivity, or a wheat allergy will benefit from following

a gluten-free diet plan (Karr, 2013). In fact, people who adhere to gluten-free diets often consume

less than the recommended amounts of several important nutrients, such as iron, fiber, and calcium

(Leonard & Vasagar, 2014).


Going gluten-free is also more costly to consumers than the media portrays it to be, with gluten-

free items often being priced two to three times higher than their conventional food counterparts

(Lee, Ng, Zivin, & Green, 2007). Availability and options are limited when it comes to gluten-free

choices, making trips to the grocery store very frustrating for many shoppers. Since most of these

shoppers will not actually see a nutritional benefit from switching to a gluten-free diet plan, making

the change will only result in an unnecessary headache and ultimately a waste of time (Leonard &

Vasagar, 2014). If a person believes that he or she may be sensitive to gluten, the first step is

getting proper testing from a doctor. A diagnosis for one of the three gluten-related conditions will

help tremendously in the decision to go gluten-free. If these tests show that a person does not have

a reason to completely cut gluten out of his or her life, then the person should not do so (Leonard

& Vasagar, 2014). If the tests reveal a gluten condition, the individual should cut gluten out but

still be sure to eat a healthy balance of fruits, vegetables, proteins, vitamins, minerals, and fiber to

not miss out on the nutrients that they would be getting from foods containing gluten (Leonard &

Vasagar, 2014).

Myth #2: High-fructose corn syrup is worse for you than real sugar.

What is the myth? – High-fructose corn syrup is a chemically modified liquid substance that is

used as a sweetener in numerous food and beverage products on the market today. High-fructose

corn syrup is different from sucrose, which is commonly known

as table sugar (García, 2013). Two simple sugar molecules,

glucose and fructose, are bonded together in equal parts to make

sucrose. High-fructose corn syrup, on the other hand, is made

in laboratories by changing cornstarch into syrup. During this

process, some of the glucose in the cornstarch is transformed

into fructose (García, 2013). High-fructose corn syrup, sucrose,

http://eds.b.ebscohost.com.ezproxy.western.edu/eds/detail/?sid=47ab606e-132d-493b-b89c-5a8edd2c7f7a@sessionmgr198&vid=2&hid=104&db=ers&ss=AN+%2289474625%22%09%09%09%09&sl=ll


and other sweetening elements such as brown sugar, molasses, fruit nectar, cane juice, honey, and

agave nectar are often incorporated into processed foods. As a group, these sweetening aids are

referred to as “added sugars” (Warshaw, 2013). High-fructose corn syrup is most commonly used

in place of sucrose in sugary products like soda, fruit juice, yogurt, pasta sauce, cereal, peanut

butter, and ketchup (García, 2013). Since high-fructose corn syrup is made in a lab, there are a

couple of different forms that it can take. The most common form used in foods in the United

States today is made up of 55 percent fructose and 45 percent glucose (García, 2013).

How does this myth withstand evidence-based scrutiny? – The Food and Drug Administration

defines “sugars” as all those occurring naturally in foods, such as the sucrose in fruits or the lactose

in milk, plus all other “added sugars” (Warshaw, 2013). On

average, Americans consume exceedingly more added sugars

from all food sources than what is recommended. Estimates

suggest that 16 percent of the daily calories that Americans

ingest come from added sugars, equaling approximately 21

teaspoons of added sugars being consumed on a daily basis

(Warshaw, 2013). The calories ingested from these added

sugar sources are empty calories and hold no nutritional

value. According to the 2010 Dietary Guidelines for Americans, approximately 45 percent of these

added sugars come from soda, energy, sports, and fruit drinks, while 15 percent comes from grain-

based desserts like cookies, cakes, doughnuts, and pastries, and another 15 percent comes from a

variety of other foods (Warshaw, 2013).


With all of this in mind, high-fructose corn syrup is no less healthy for you than the other forms

of sugar discussed above. Sugar is sugar, and whether it is in its natural or artificially enhanced

state, large quantities of it are not good for anyone (Warshaw, 2013). The medical diseases most

closely associated with elevated consumption of high-fructose corn syrup are obesity,

hypertension, type 2 diabetes, and heart disease. All of these health conditions are also closely

related to a high consumption of any kind of added sugar (Warshaw, 2013). Rather than

eliminating foods sweetened with high-fructose corn syrup and replacing them with foods

sweetened with sucrose, consumers should try to limit the amount of added sugars that they are

consuming altogether. Sugar is necessary in moderation for a healthy diet. However, most

Americans’ diets are centered on highly processed foods that often contain large amounts of

unknown added sugars. Most people are unaware of how much sugar they are really consuming

each day, making it hard for them to eat a healthy amount into their diet. Consumers need to be

more aware of the added sugars they are consuming each day and factor them into their overall

sugar intake for the best possible health outcomes.

Myth #3: Organic food is healthier than conventional food.

What is the myth? – Organic farming has become one of the fastest-growing segments of U.S. and

European agriculture since the 1990s, and is rapidly

gaining ground in many other parts of the world (Magkos,

Arvaniti, & Zampelas, 2003). There is a common belief

among many consumers that organic foods have higher

nutritional value than conventionally produced foods.

There is also a higher level of perceived quality among

consumers who purchase organic foods (Magkos,


Arvaniti, & Zampelas, 2003). Many people who buy organic do so because of the restrictions that

organic farmers place on the use of pesticides on their crops. The perceived health benefit from

this simple act alone causes many people to “go green” while grocery shopping. Because of these

beliefs and the positive perceptions surrounding organic products, many consumers are willing to

buy organic products at prices that are marked up by 50 percent or more when compared to their

conventional equivalents (Magkos, Arvaniti, & Zampelas, 2003). The main focus of the organic

market today is on organic produce, or fruits and vegetables. The organic market for produce items

has been the fastest-growing organic market in the past 20 years (Magkos, Arvaniti, & Zampelas,

2003).

How does this myth withstand evidence-based scrutiny? – Many organic and conventional

products have been evaluated against each other to determine if there is a difference in their

nutritional content. These products have been measured for vitamin, mineral, and trace element

content, including calcium, iron, phosphorus, manganese, magnesium, zinc, copper, and

potassium, to determine if a beneficial nutritional difference truly does exist between the two. For

both fruits and vegetables, organic cultivation has not proven to be more beneficial for overall

health than traditional cultivation. Fruits and vegetables are a negligible sources of protein in most

diets, making the organic versus conventional debate irrelevant for this macronutrient (Magkos,

Arvaniti, & Zampelas, 2003). With respect to vitamins A, B1, and B2, no clear or significant

differences have been documented between fruits and vegetables cultivated in the organic or

conventional manner (Magkos, Arvaniti, & Zampelas, 2003). The majority of evidence on

minerals and trace elements has also revealed no significant differences between organic and

conventional sources. Organic cereals and legumes have been found to have lower protein content

than their conventionally grown alternatives. However, these proteins are also considered to be


higher quality because they have a greater proportion of essential amino acids compared to crude

proteins and free amino acids (Magkos, Arvaniti, & Zampelas, 2003).

With all of this being considered, it is reasonable to suggest that the main health-promoting

property of food lies in its ability to provide humans with carbohydrates, proteins, fats, vitamins,

minerals, fiber, and protective factors needed for growth, repair, reproduction, energy, and good

health (Magkos, Arvaniti, & Zampelas, 2003). A balanced diet rich in fruits and vegetables and

adequate in foods from the other groups is perfectly capable of maintaining and improving health,

regardless of its organic or conventional origin (Magkos, Arvaniti, & Zampelas, 2003).

Myth #4: Vegetarian diets are healthier than conventional diets.

What is the myth? – A vegetarian is defined as an individual who abstains from the

consumption of red meat, poultry, seafood, and the flesh of any other animal. Vegetarians may

also abstain from the use of materials that are by-products of animal slaughter (Krajčovičová-

kudláčková et al., 2013). There are many

different types of vegetarians, including semi-

vegetarians (consume white meat, dairy, and

eggs), lacto-vegetarians (cut out meat and eggs

but still consume dairy), ovo-vegetarians (cut out

meat and dairy but still consume eggs), and

vegans (do not consume animal products of any

kind). Due to their high intake of plant-based foods, vegetarians tend to have lower risk for

developing cardiovascular disease, coronary artery disease, type 2 diabetes, metabolic syndrome,


and many types of cancer (Krajčovičová-kudláčková et al., 2013). However, vegetarian diets often

result in deficiencies in vitamin B12, vitamin D, omega-3 fatty acid, and iron due to the fact that

these nutrients are not prominent in most plant-based food sources. Restraining and repetitious

vegetarian diets may result in these nutrient deficiencies, which can have harmful effects on overall

health. Vegetarians can avoid these deficiencies by monitoring their consumption of fortified foods

and implementing nutritional or pharmaceutical supplements into their diets (Krajčovičová-

kudláčková et al., 2013).

It has been widely suggested that both vegetarian and non-vegetarian diets that involve limited

amounts of red meat are related to the decreased risk of several diseases (McEvoy, Temple, &

Woodside, 2012). Studies have linked red meat consumption to an increased risk of coronary heart

disease, cancer, and type 2 diabetes, giving indirect support to vegetarian diets. However, plant-

based diets that allow small intakes of red meat, fish, and dairy products have demonstrated

significant improvements in health status as well (McEvoy, Temple, & Woodside, 2012). Plant-

based diets contain a host of nutrients known to have independent health benefits, but they are not

the end-all dieting answer (McEvoy, Temple, & Woodside, 2012).

How does this myth withstand evidence-based scrutiny? – Western and American diets

today mostly involve the consumption of

refined grains, sugars, and red meats

(McNeill, 2014). This type of diet is

generally linked to amplified risk for

different metabolic diseases. Red meat in

particular is a source of saturated fat, which


has a direct positive correlation to an increased risk for heart disease (McNeill, 2014). However,

red meat is a great source of high-quality protein and it delivers an assortment of essential nutrients

to the body that advance the quality of a person’s overall diet. Numerous studies have suggested

that lean red meat can be effectively incorporated into a person’s diet in recommended, heart-

healthy doses without negatively impairing blood lipid levels (McNeill, 2014). Additionally,

improved dietary protein levels that stem from the consumption of lean red meat have been shown

to promote healthy body weight and composition, as well as advance liveliness and stamina.

Currently, the popular dietary direction for many Americans has been one that calls for a reduction

in their red meat intake (McNeill, 2014). A deeper inspection of the science, however, shows that

including lean red meat as a significant source of high-quality protein and essential nutrients in

one’s diet can improve cardiovascular health and continue to promote healthy body weight,

composition, vitality, and stamina (McNeill, 2014).

Myth #5: Low-carb diets are the best way to lose weight.

What is the myth? – Low carbohydrate diets have been popular in the United States and around

the world since the early 1970s, when Robert C. Atkins

created the Atkins Diet. Other low-carb diets, like Arthur

Agatston’s South Beach Diet, which made its debut in 2003,

followed in Atkin’s footsteps. The basis of these popular diets

is that the carbohydrates found in many foods should be

avoided at all costs by individuals seeking to lose weight or

live a healthier lifestyle. Too often, people will associate

carbohydrates with sugar, but that is only half of the story. The


other half involves complex carbohydrates found in wheat or grain products that are needed for

longer-lasting energy, important fuel for the body, and proper digestive function. However, low-

carb diets often require people to give up a large majority of the nutrients that are essential to a

healthy, balanced diet.

How does this myth withstand evidence-based scrutiny? – Carbohydrates, proteins, and fats

all play an important role in the body, but they do not all require equal quantities of consumption.

Carbohydrates, or the sugars of the body, are broken down from their ingested forms into glucose,

which can be stored in the muscles and the liver as glycogen (Tapper-Gardzina, Cotugna, &

Vickery, 2002). Glucose is very important in the body, as it is used by the muscles and the brain

as their first source of quick energy. Athletes in particular deplete glycogen stores rapidly during

exercise, and they need carbohydrates to replenish these stores after activity for proper function

and recovery. The National Research Council and the Food and Agriculture Organization

recommend that people consuming a 2,000-calorie diet take in about 275 grams of carbohydrates

per day, equal to about 55 percent of their daily caloric intake (Tapper-Gardzina, Cotugna, &

Vickery, 2002). Some low-carb diets require an intake of less than 30 grams per day, which is

equal to only about 16 percent of a full day’s caloric intake. When a person’s carbohydrate intake

is too low, the body begins breaking down fats and proteins for energy instead of using sugars

(Tapper-Gardzina, Cotugna, & Vickery, 2002).


Fats require large amounts of energy to break down, and breaking down proteins produces ketones

(simple organic compounds) that can accumulate and decrease pH levels in the blood (What is

Ketosis, n.d.). This ketone accumulation can result in a state of ketosis or ketoacidosis that can be

detrimental to a person’s health. Prolonged

ketosis can cause dehydration or a chemical

change in the blood, and if it is untreated it

could turn into ketoacidosis, which in severe

cases leads to coma or death (What is Ketosis,

n.d.). Because of this, carbohydrates are still

the best source of quick fuel for the body and

should be incorporated into a person’s diet in

recommended amounts for the best results. Instead of low-carb diets, people looking to lose weight

should consider increasing their exercise levels and examine the types of carbohydrates that they

are ingesting and the ratio of carbs compared to the other macronutrients to make sure they meet

their weight-loss goals intelligently and efficiently.

Conclusion

There are several nutrition myths in society today that Americans have bought into over the past

decade. These myths, although often partially rooted in the truth, do not show the big picture when

it comes to having an overall healthy, balanced diet. Today, most commonly believed nutritional

myths lack an all-encompassing outlook on nutrition. This outlook is absolutely essential when it

comes to making personal dietary considerations for overall health, weight loss, and disease

prevention. Curious consumers can find the correct answers to all of their nutrition questions


through evidence-based research and, with the proper information, can forge proper diet plans for

themselves that have real, long-lasting results.

Table 2

Summary of Myths

Myth True/False Why?

1. Anyone can benefit from a

gluten free diet. FALSE

Gluten is found in many foods high in

carbohydrates, which are needed for energy, and

not everyone has a gluten intolerance or

sensitivity.

2. High-fructose corn syrup

is worse for you than real

sugar.

FALSE High-fructose corn syrup has equal negative

health effects in high quantities as sugar.

3. Organic food is healthier

than conventional food. FALSE

No scientific evidence proves organic food is

healthier than conventional food.

4. Vegeterian diets are

healthier than

conventional diets.

NEITHER If recommended nutritional guidelines are

followed, then either diet is superb.

5. Low-carb diets are the

best way to lose weight. FALSE

Human bodies use carbohydrates as a first source

of energy, so reducing this nutrient is dangerous

to your health.


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Recommended Readings

Akar, F., Uludag, O., Aydin, A., Aytekin, Y. A., Elbeg, S., Tuzcu, M., & Sahin, K. (2012). High-fructose

corn syrup causes vascular dysfunction associated with metabolic disturbance in rats: Protective effect of

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Johnston, R.D., Stephenson, M.C., Crossland, H., Cordon, S.M., Palcidi, E., Cox, E.F., … MacDonald, I.

A. (2013). No difference between high-fructose and high glucose diets on liver triacylglycerol of

biochemistry in healthy overweight men. Gastroenterology, 145, 1016–1025. doi:

10.1053/j.gastro.2013.07.012

Li, D. (2013). Effect of the vegetarian diet on non-communicable diseases. Journal of the Science of Food

and Agriculture, 94(2), 169–173. doi:10.1002/jsfa.6362

Smith-Spangler, C., Brandeau, M.L., Hunter, G.E., Bavinger, J., Pearson, M., Eschbach, P.J., ... Bravata,

D.M. (2012). Are organic foods safer or healthier than conventional alternatives? Annals of Internal

Medicine, 157, 348–366.

Soenen, S., Bonomi, A. G., Lemmens, S.T., Scholte, J., Thijssen, M.A., Berkum, F.V., & Westerterp-

Plantenga, M.S. (2012). Relatively high-protein or ‘low-carb’ energy-restricted diets for body weight loss

and body weight maintenance. Physiology & Behavior, 107, 374–380. doi:

10.1016/j.physbeh.2012.08.004

Vinci, D.M. (2005). Navigating the low-carb craze. Athletic Therapy Today, 10.

http://eds.b.ebscohost.com/ehost/

Yu, Z., Lowndes, J., & Rippe, J. (2013). High-fructose corn syrup and sucrose have equivalent effect on

energy-regulating hormones at normal human consumption levels. Nutrition Research, 33, 1043–1062.

doi: 10.1016/j.nutres.2013.07.020

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