Where do nutritional myths come from? Here are some common health-related myths & misconceptions:

Gluten is bad for your health & stops fat loss
Artificial Sweeteners are ‘worse than sugar’
Eating organic will help fat loss and is healthier
High protein intakes are bad for your kidneys/bones
Fasted cardio enhances fat loss

Most (if not all) data is based on associations, including someone’s option or research-based observations. Health-seeking behaviours/individuals cannot always be accounted for in studies

e.g. statistical adjustment

Here’s an example: Vegetarians vs omnivores
Associational data consistently finds vegetarian tendencies are healthier:

Very low meat intake and greater longevity – Singh et (2003)
Lower BMI, lower cholesterol, lower mortality from IHD by

~25% – Key et al. (1999)

Long-term vegetarians have a better antioxidant status and CHD risk profile than healthy omnivores do apparently

– Szeto et al. (2004)
BUT is it vegetarianism specifically or is it something else….
Are vegetarians just health-seeking?
Where would you find the healthiest people?

Participants recruited from health food shops, subscribers to health magazines and members of health food Followed up until death. The mortality ratio for all causes of the ‘health seeking individuals’ was HALF that of the controls. However, there was no significant difference between ‘health-seeking’ vegetarians & omnivores!

“I Feel Better When I Cut Out Gluten”
Is it specific to gluten?
Self-reported non-celiac gluten sensitive patients followed a low FODMAP diet for 2 weeks
Then received a high-gluten (16g gluten/day), low gluten (2g gluten/day) or control diet for 1 week

Low FODMAP diet improved IBS symptoms but No Effect of gluten

This means you don’t have to unnecessarily cut out a major food group!

Gluten Impacts Weight Loss
In coeliac patients, the opposite is seen!

‘GFD treatment significantly increased body fat stores’ – Capristo et al. (2000)
‘Of patients compliant with a gluten-free diet, 81% had gained weight after 2 yrs’ – Dickey & Kearney (2006)

If cutting out gluten lowers calorie intake… An energy deficit leads to weight loss
Which is the key point to take away today.

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Katie x