Diet Myths: Busted!

With every year comes news about an “all-natural” and healthier diet. There’s gluten-free, non-dairy, vegan, low-carb, low-fat, the list goes on. Many of us will try eating wheat-free, skipping meat, and avoiding all dairy. Is it good for us? Not necessarily. Any diet can be big trouble if it’s taken to the extreme. Is your so-called smart diet actually a problem? Before you take another bite, read on to see what a huge difference the right plan can make!

THE GLUTEN-FREE DIET

The Claim: It’s no-carb, so you’ll lose weight!

The Truth: Gluten-free is not a no-carb plan, and it shouldn’t be used as a weight-loss strategy, especially considering gluten-free foods can still be high in fat and sugar. The diet is designed for people with celiac disease, an auto-immune digestive disorder that causes intolerance to gluten, a protein found in wheat, rye and barley products. There are some big-time health dangers in going gluten-free if you aren’t medically required to do so: By skipping fortified breads and cereals, you’re missing out on folate, which can lead to an increase in the amino acid homocysteine (it looks confusing, but it’s VERY important to maintain proper levels of this in your body), raising your risk of a heart attack by as much as 200 percent. Only about 5 percent of the hundreds of gluten-free breads, cereals and pastas out there are fortified with folic acid (a form of folate).

The Solution: Aim to get 400 micrograms (more if you’re preggers) of folate a day. Choose healthy carbs, such as whole-grain breads and cereals that are fortified with B vitamins and that have plenty of fiber to keep you feeling full. If you do have celiac disease, eat folate-rich leafy greens and gluten-free fortified foods and juices, and take a multivitamin. Some things to try are naturally gluten-free whole grains like buckwheat, quinoa (yum!) and amaranth.

THE NO-DAIRY DIET

The Claim: Milk and yogurt are for kids. Lots of adults are allergic to dairy, anyway.

The Truth: Who called in the dairy scare? You’ll lose a good source of calcium and vitamin D, two nutrients that are a must for strong bones and teeth (especially as we age), and for preventing PMS (that alone should make you want some milk!).

The Solution: There’s so much misinformation about dairy these days and lots of cases of self-diagnosed milk allergies and lactose intolerance. Truth is, very few adults are allergic to milk (aha!). If you suspect you are, see a board-certified allergist who may recommend a skin or blood test. If the results are positive, add orange juice and rice milk fortified with calcium and vitamin D to your diet, as well as canned salmon or sardines (cook with them, silly). But don’t give up yogurt and cheese – they contain less lactose and are generally better tolerated. If you’re not actually lactose intolerant and can get past your stubborn dairy-free phase, just be sure to choose low-fat dairy like 2%, 1%, or skim milk and lighter cheeses, yogurts, sour cream, etc. Make these smart dairy decisions and you’ll actually do your body a favor.

THE VEGETARIAN DIET

The Claim: It’s healthy beyond belief. What could be bad about eating vegetables?

The Truth: Unless you replace the vitamins and minerals lost by cutting out an entire food group like meat, you may be weakening your immune system. That’s because you won’t be getting enough key nutrients like iron, which affects energy levels, the ability to think clearly and the production of enzymes that fight infection. I see this often with my female clients who refuse to eat meat. And that’s not all: Meat-free diets that don’t include dairy, beans or eggs are also low in the quality protein needed to repair the micro-damage to your muscles that comes from working out.

The Solution: I’m not saying that if you don’t like red meat you must eat it. I can respect that decision. However you need to dig into iron-rich plant foods (lentils, kidney beans, black beans, fortified cereals and pasta, tofu and baked potatoes), along with oranges, kiwis, strawberries, peppers and tomatoes, which are loaded with vitamin C and help boost iron absorption. For your daily dose of protein (about 85 grams for an active 140-pound woman and slightly more than that for a 140-pound male) eat eggs, milk, yogurt, beans or soy at every meal and with most snacks.

THE VEGAN DIET

The Claim: It’s low in the saturated fat found in meat, so it’s better for you.

The Truth: Often women will go vegan to reduce their risk of heart disease or other chronic conditions, or people may be morally opposed to eating animals. That’s all fine as long as your diet contains a healthy mix of vitamins, minerals, protein and fiber. The problem is many vegans come up short – meaning that they’re missing out on vitamin B12, found in animal foods, and healthy fats like DHA and EPA (omega-3’s) found primarily in fish like wild salmon. Here’s why you should care about missing these key things: Omega-3’s are vital for stabilizing mood and may even help ward off depression. Mood disorder problems are made worse if you don’t get enough B12 because it helps your brain produce feel-good neurotransmitters. A lack of it can lead to memory loss and disorientation.

The Solution: Get your omega-3’s by eating ground flaxseed (sprinkle it on yogurt, oatmeal or cereal), walnuts and tofu, and by using canola, walnut, flaxseed and soybean oils, which contain good fat (you need 1.1 grams of omega-3’s a day, by the way). To load up on the necessary 2.4 grams of B12 you need a day, take a multivitamin or have several servings of fortified foods like rice milk, cereal or tuna.

THE LOW-CARB DIET

The Claim: Give up bread and pasta and the pounds will melt away.

The Truth: I know many of us need to cut out the bad carbs (as in white, processed and added sugar), but low-carb eating plans are a digestive nightmare because they don’t provide enough fiber. Healthy carbs (think whole wheat, whole grain, brown, etc.) are also crucial for energy. Stop eating them and you’re likely to feel tired and grumpy all the time.

The Solution: Eat good-for-you carbs! To make sure you get the nutrients you need, add four servings to your daily diet. Try a slice of whole-grain bread (check the ingredients for this, don’t just trust the marketing on the package), one-half cup cooked oatmeal, one-third cup brown rice and one-half cup whole-wheat pasta. Piling your plate with fiber-rich veggies such as spinach, broccoli, peas and asparagus (remember that fruits and veggies are carbs, too) can also help get things, um, moving. Legumes like soybeans and lentils are also good fiber sources. If that doesn’t work, pour yourself a bowl of low-sugar, high-fiber cereal, such as All-Bran With Extra Fiber. Just one-quarter cup will supply you with more than six grams.

Bottom Line: Be honest with yourself about why you’re on this “diet” in the first place. If you have truly good intentions, you’ll want to follow the above advice, especially if you want to lose the weight for good!

Meet the Trainer

Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and
coaching them to push their limits beyond what they think they are capable of.