Common Health Myths
FELICITY EDWARD-OLANIYI
Greetings, fellow health enthusiasts! Today, we’re diving deep into the world of nutrition myths - those pesky misconceptions that seem to always linger around no matter how much evidence we have to disprove them. From the idea that you can spot reduce fat in certain areas of your body (spoiler alert: you can’t), to the myth that eating after 8 PM will automatically make you gain weight, we’re here to set the record straight.
There are way too many out there, so I will focus on the top 5 that I come across the most in person and online. So, grab a nutrient-packed snack
(because we’re all about balance here), and get ready to learn the truth about some of the most common nutritional misconceptions out there.
1. It is possible to lose fat in a specific area
Spot reduction of fat refers to the idea that you can target specific areas of your body to lose fat through exercise or other methods. However, it is important to note scientific evidence does not support that spot reduction. Realistically, the only way you could spot reduce fat would be
through surgery. The distribution of fat in the body is determined by genetics and body
composition. To reduce overall body fat, it is recommended to focus on a combination of regular
exercise, a balanced diet, and maintaining a healthy lifestyle.
2. Eating sugar is the direct cause of diabetes
Eating is not the direct cause of diabetes. Diabetes is a complex metabolic disorder that can have multiple causes, including genetic factors, lifestyle choices, and certain medical conditions. However, diet plays a significant role in managing and preventing diabetes. Blaming sugar as the sole cause of diabetes would be too much of a simplification as to the true cause of diabetes. Having a healthy diet that is low in added sugar can help reduce the chance of developing type 2 diabetes (type 1 is because of genetics). If you think you are at risk of developing diabetes, please see your GP.
3. Drinking coffee first thing in the morning spikes cortisol, which
causes you to gain fat
What you put in the coffee matters a lot more than the coffee itself. Adding extra cream, sugars or syrups adds extra calories (which, if you were to have it every day, multiple days a week consistently) which can cause weight gain. Cortisol in a natural hormone that occurs when we wake up. Coffee increases the amount of cortisol, but it will not be enough that it will cause you to gain weight. However, constant cortisol increase can cause cravings for food, which can then lead to weight gain. If you need to have your cup of coffee in the morning, then have it just try to avoid all the unnecessary additives like the syrups and maybe save it for just a Monday morning so at least you can have a great start to the week. (PS. I have put 2 studies I read that help to go into detail about the link between coffee and cortisol if you would like to do further reading).
4. Eating after 8pm will cause weight gain
For all of those who are thinking in your head “well I did intermittent fasting and stopped eating after 8pm which caused me to lose weight" congratulations that it worked for you. However, usually when people have success from intermittent fasting is not because of the timings, it is because you are missing out on a meal (aka putting yourself in a calorie deficit). The timings of your meals are not the sole determinant of weight gain. While some studies suggest that late-night eating may be associated with weight gain, the evidence is not conclusive. It is more important to focus on the total daily caloric intake and the composition of your meals rather than the specific time at which you eat. Eating a heavy meal right before bed can disrupt sleep and may lead to discomfort or indigestion.
5. Honey/agave is healthier than sugar
Honey and agave (sap from an agave plant) are not more ‘healthier than sugar;. When digested in the body, your body will not recognise it as honey or agave, it’s just going to be recognised as sugar and will be broken down appropriately. Now saying this, I will not lie by saying that they are exactly the same. Honey has some micronutrients that are more beneficial compared to normal sugar c but most of the time mixed in with our normal diet we won’t really feel the benefit of this and for the average person I don’t think they would take the time to appreciate it either.
Similarly, to sugar agave and honey, both need to be taken in moderation. You can’t just switch it out in your recipes and think now you can have unlimited cookies or cakes. It will still spike your glucose levels just like normal sugar and cause weight gain. We made it to the end of the top 5 most annoying health myths that I come across either in
person or online. Hopefully, we have learnt something new that we can share if we ever come across these myths again.
If you would like for me to debunk more myths, please interact with the page to let me know or message the Instagram page thesoscribe.
References
1. Bennett, J.M., Rodrigues, I.M. and Klein, L.C. (2013) ‘Effects of caffeine and stress
on biomarkers of cardiovascular disease in healthy men and women with a family history
of hypertension’, Stress and Health, 29(5), pp. 401–409. doi:10.1002/smi.2486.
2. Sinha, R. et al. (2019) ‘Food craving, cortisol and ghrelin responses in modeling
