Nutrition

Angie Asche

Ask Angie: 11 of my most hated food myths

THIS is how you do potatoes! Load up on potassium, vitamin C and high-quality carbs with our Grilled Chicken & Warm Potato Salad.

Myth 3: Don’t mix your macros

This old myth that your body can’t digest different food groups at the same time has been debunked many times. But I’m ready to give it another spin…

Your body can handle a mix of carbs and protein very well, and in some instances, will actually benefit MORE from it. For example, the perfect post-workout snack contains both carbohydrates to help replenish glycogen stores and protein to aid in the repair and building of muscle.

It’s like they were made for each other. And in some ways, they were! Certain nutrients are better absorbed by your body when consumed together – like iron absorption when combined with vitamin C – so keep mixing it up.

Myth 4: Bread should be banned from your diet

Not true, and not a world I want to live in! Rather than banning bread from your diet, choose bread that provides greater nutritional value. For example, whole-grain bread is higher in fiber, magnesium, zinc, selenium and B vitamins than the heavily processed white stuff.

There’s a big difference between supermarket white bread and a gut-loving whole-grain or wholemeal bread like that in our filling Falafel & Slaw Sandwich.

Myth 5: Carbs make you gain weight

This is one myth that really gets me riled up. It’s not eating carbs alone, but eating too many calories overall that can lead to unwanted weight gain.

Carbs are actually one of the good guys in your mission to achieve your fitness goals. They’re your body’s main source of energy during moderate and high-intensity exercise. And carbohydrates such as whole grains, legumes, fruits and vegetables all provide an abundance of essential nutrients.

Myth 6: You should only ever hydrate with water

Of course water is essential to staying hydrated, but if you train long and hard – especially in hot weather – you may be falling short if you’re not also replenishing electrolytes (aka essential minerals) like potassium, magnesium or sodium.

The amount of fluid and electrolytes lost during exercise varies from person to person and can be impacted by outside factors such as humidity, altitude, exercise intensity and clothing. So when you’ve been sweating up a storm, don’t be afraid to reach for a fresh vegetable juice or smoothie.

Try a tall glass of Orange, Carrot & Ginger Juice for an electrolyte top-up after your workout.

Coconut water, prune juice, carrot juice, and orange juice are all rich in potassium and magnesium. Most people get enough sodium in their diets from the foods they eat, especially if they season their food regularly with salt, or go out to eat frequently (restaurant meals have a significant amount).

But if you eat mainly fresh, whole foods prepared at home and don’t season often with salt, adding a pinch or two to your water or juice can aid in hydration. Just remember, there’s such a thing as getting too much.

Myth 7: All sugar should be avoided – even fruit

Quite the opposite! Fruit gets a bad rap because it contains natural sugars. But if you’re eating fruit in its unprocessed form, it also provides an abundance of nutrients such as fiber, stabilizes blood sugar levels and helps to keep you feeling full.

Fruit also contains antioxidants like vitamin C, anthocyanins and beta-carotene, and a variety of essential vitamins and minerals.

Quick and delicious dessert or mug of helpful fiber and antioxidants? Our Lemon & Raspberry Microwave Mug Cake is both!

Myth 8: Himalayan salt is better than regular salt

Switching what’s in your salt shaker won’t suddenly make you healthy.

Yes, Himalayan salt contains more minerals than regular salt, such as potassium, magnesium, iron and calcium. But the amounts are so small that you would have to consume far more than the recommended daily amount of sodium for it to be considered a good source of these minerals.

So there’s no need to go fancy, just stick with whichever type of salt you prefer for cooking and seasoning.

Myth 9: A ‘high-protein’ label makes it healthy

You’re standing in front of the vending machine deciding between a chocolate bar or protein bar for your 3pm snack. The protein bar is always the healthy choice, right?

Let’s get real. Companies are adding protein to just about everything these days including chips, ice cream, cookies and popcorn. This doesn't necessarily make these products any healthier for you, and in some cases may ruin the taste.

Most of the time, packaged protein snacks are also a very inefficient way to make sure you’re getting enough. If you want to do it right, take a look at the tasty options below.

Up your protein intake efficiently and deliciously with these high-protein recipes.

Myth 10: You can only absorb 20g of protein at a time

I’m often asked whether eating more than 20-25g of protein at a time is “a waste”. Thankfully, that’s not how protein works.

All the protein that you consume does get utilized by your body, but not all for muscle synthesis. Protein is also used to create hormones and enzymes, and improve bone health and immune function.

Still, rather than trying to squeeze all your protein into one big meal, you should be aiming to space it out in meals and snacks across the day. The best starting point is following the Centr meal plan for your goal.

Myth 11: Fasting is the most effective weight loss method

Fasting may be the top-trending ‘diet’ right now, but research shows it is no more effective than being in a calorie deficit (consuming fewer calories than you burn) for weight loss.

I’m asked about this subject a lot, so I’ve answered more of your questions about intermittent fasting in a dedicated article.

I know we all want quick fixes that will get us to our goals. But when your health is at stake, it pays to put your trust in the experts.

If you have questions or concerns about nutrition and your individual health situation, be sure to speak to an accredited dietitian or your doctor.