FIVE NUTRITION MYTHS FINALLY EXPLAINED

Many myths in nutrition are tenacious! Myths often stem from a poor understanding of information, but they also establish themselves after people share their experiences on social media. This influence is so strong that it takes over what the science shows. Let’s debunk 5 nutritional myths!

1.Frozen produce is less nutritious than fresh produce.

Fruits and vegetables are without a doubt good for us. Little nuggets of vitamins, minerals, and antioxidants, they also provide invaluable fibre. We might ask ourselves: Are the frozen versions as nutritious as when we eat them fresh?

Well, contrary to popular belief, the answer is yes! Oftentimes much less expensive by the way! Quickly frozen after harvesting, fruits and vegetables go through a process that considerably slows down the enzymatic reactions that are responsible for the degradation of produce’s biological tissue. The blanching process that happens before fruits and vegetables are frozen can affect certain vitamins, but since this process is very short, the losses are minimal. The quality is therefore optimal! Studies even suggest that certain vitamins, like vitamin C and vitamin E, would be better preserved in frozen fruits and vegetables than those that have been placed in the fridge for a few days. Keep in mind that the time between the harvesting and consumption of a fruit or vegetable can sometimes be very long!

And canned produce? Canned fruits and vegetables are practical and highly available in supermarkets. Unlike frozen produce, their nutritional value can vary. Namely because of: - substances like salt, sugar, artificial sweeteners, and certain preservatives that are added;  - the use of high heat in the canning process that can destroy certain vitamins. Indeed, in addition to being sometimes blanched, canned produce has to go through a process of sterilization where it is heated to a temperature of 116 °C (240 °F) to destroy the bacterium Clostridium botulinum. However, a high cooking temperature can increase the bioavailability of certain nutrients like lycopene, which is an antioxidant found in tomatoes.  For fruits… - Choose options that are packed in water;  - Avoid sweeteners;  - We can also rinse the fruits to which sugar, syrup, or juice are added. For vegetables…  - Choose options with no added salt

 

2. Spinach is the best source of iron.

This popular belief, dating back to more than 100 years, spread itself with the notoriety of the character Popeye, who loves to eat spinach. Where did this myth come from? Some say it was due to a misplacement of a decimal point; others say the amount of iron in cooked spinach was used as that in raw spinach. Because this happened in the late 1800s where they did not keep rigorous notes of their scientific process as is done nowadays, we cannot know for sure. In any case, even if this myth has been debunked for many years now, it still exists!

• 250 ml (1 cup) of raw spinach contains around 0.9 mg of iron. Keep in mind that women aged 31 to 50 years need 18 mg of iron per day!
  

The best food sources of iron are variety meats and red meat. This iron, called heme iron, is better absorbed in our body. Non-heme iron, found in plant foods, is less well absorbed. However, we can increase the absorption by combining the best sources of non-heme iron (lentils, tofu, green vegetables, pumpkin seeds, cereals) with a source of vitamin C (bell peppers, broccoli, strawberries). Not consuming tea or coffee at meals can also help with iron absorption.

All in all, spinach contains a lot of vitamins and minerals, and they add variety to recipes. They are delicious whether eaten raw and cooked. No reason to avoid them!

3.Honey and maple syrup are better for our health than white sugar.

Sources of sugar that are considered natural, like honey and maple syrup, are often considered like healthier options compared to processed white sugar.

While honey and maple syrup do contain vitamins and minerals, the quantities are negligible. We would have to eat way too much to reap any benefits from these minerals. Whether it’s brown sugar, white sugar, honey, syrup, or molasses, they are all simple sugars that have no fibre. They are therefore all absorbed and metabolised in our body the same way. The real secret with simple sugars is to limit their consumption! The World Health Organization (WHO) recommends reducing the consumption of simple sugars to less than 10% of daily energy intake, encouraging people to even go as low as 5%.

PSST! Maple syrup has a lower glycemic index than white sugar. It can thus be more adequate for those who have diabetes. Moreover, it is produced here. Of course, it should always be consumed in moderation!

 

4. Vegans and vegetarians cannot get enough protein from their diet.

Proteins are made of amino acids. From the 20 amino acids that exist, 9 are classified as essential, meaning our body cannot synthesize them; they have to be consumed through our diet. The other amino acids are classified as nonessential, as they can be synthesized by our body.

Animal proteins (meat, poultry, fish, etc.) contain all the essential amino acids, which is why we consider them to be “complete proteins.” Because most do not contain all the essential amino acids, plant-based proteins (tofu, legumes, seitan, nuts, etc.) are often considered as “incomplete proteins.” Nevertheless, plant-based proteins do not all have the same amino acid profile. Therefore, by combining a variety of plant-based proteins throughout the day, we can meet our needs!

The requirements in protein are around 1 gram per kilogram of body weight. So, a man who weighs 180 lbs, around 82 kg, would have to eat approximately 82 g of protein a day. Here is an example of a vegetarian menu that would meet his needs:

Breakfast	2 slices of whole grain bread (7 g of protein) 30 ml (2 tbsp) of natural peanut butter (8 g of protein) 1 large banana, sliced (1.5 g of protein) 15 ml (1 tbsp) of ground flaxseeds (1 g of protein)
AM Snack	6 whole grain crackers, low in sodium (3 g of protein) 1 slice (21 g) of light cheddar cheese (6 g of protein)
Lunch	Mediterranean-Style Penne by Isabelle Huot Doctor in nutrition (23 g of protein) with 30 ml of pecans (1 g of protein) OR Lentil pasta (24 g of protein) - 160 ml (⅔ cup) of boiled lentils (13 g of protein) - 125 ml (½ cup) of whole grain macaroni (4 g of protein) - 250 ml (1 cup) of unsalted tomato sauce (3 g of protein) - 30 ml (2 tbsp) of shredded parmesan (4 g of protein) - 250 ml (1 cup) of various grilled vegetables
PM snack	1 medium apple (0.5 g of protein) 100 g of Greek vanilla yogurt, 0 % M.F. (10 g of protein)
Dinner	Tofu Pad thaï by Isabelle Huot Doctor in nutrition (21 g of protein) OR Spinach and quinoa salad (21 g of protein) - 500 ml (2 cups) of raw spinach (2 g of protein) - 250 ml (1 cup) of cooked quinoa (8.6 g of protein) - 60 ml (¼ cup) of boiled edamame (5.6 g of protein) - 60 ml (¼ cup) of boiled chickpeas (4 g of protein) - 4 large strawberries (0.5 g of protein) - 30 ml (2 tbsp) of olive oil - 15 ml (1 tbsp) of balsamic vinegar

 

5.We need protein right after physical activity.

Even though consuming a source of protein in the 30 minutes following physical activity does not have a negative impact on our health, it is maybe not as necessary as we once thought. It’s more important to make sure we are spreading our protein intake throughout the day in order to adequately support our body and muscles. Indeed, new scientific studies suggest that the anabolic window (moment most ausp​​icious to muscle development after exercise) lasts many hours instead of just 30 minutes. Nonetheless, if you are hungry post workout, do not hesitate to eat a snack or a balanced meal.

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