Diet Myths And Food Trends

Diet Myths andFood TrendsClaudia Graetsch-Vasquez,RDN, CDE, CHWC

Objectives Identify“Fad Diets” and research (or lackof research supporting them) Debunk Setpopular diet mythsthe record straight on other popularnutrition topics and trends

Popular Fad Diets Paleo Low Carb Gluten Free Juicing/Cleanse Fasting

Nutrition Trends Coconut craze Diet pills Supplements Glycemic Index Strength Training – Boost protein to buildmuscle and increase energy ?

What is a “Fad Diet” A weight loss plan or diet with some kind ofquirky featureGains popularity as quickly as they fall out ofthe lime lightPromises rapid weight loss ( 2 lbs/week)May be based off of loose scientificevidence or notOften linked with purchasing something:supplements, shake, bars, book etcGolden Rule: If it sounds too good to be true itprobably is.

Paleo Heavilymeat based Excludes nutrient rich grains, beans andlow fat dairy Large food group exclusions can lead toweight loss (plus nutrient deficiencies) May produce initial health benefits butsevere restrictions may not be sustainable

Paleo Rapidweight loss due to decrease incalories (excluding a food group or twocan do that) Handful of studies in support of Paleowere small and short term. Compared to low fat, low calorie dietsPaleo lost the quickest, but after 12 weeksall evened out

Low Carb Diets TheAtkins Diet, Dukin Diet,South Beach Require restricting intake of carbs Work in phases, 1st phase most restrictivepromoting rapid weight loss (mostlywater) gradually building towardsmaintenance phase Emphasize complex carbs once allowed

Low Carb Verylow carb 21-70 grams/day! Academy of Nutrition and Dieteticsrecommends 130 grams of carb/day aslowest target (remember carbs brainfood) typically 40-65% of calories fromcarbs Again, may be missing out on fiber andsome micronutrients

Paleo/Low Carb/High Pro Dietshigh in saturated fats increase therisk of prostate, breast, and colon cancer High protein diets are low in protectivedietary fiber, which lowers the risk of lung,oral, esophageal, stomach and coloncancer.* from the American Institute for Cancer Research andthe World Cancer Research Fund

Gluten Free Eliminationof all foods containing wheatand/or gluten Glutenis a type of protein found in grainslike wheat, barley and rye Peopleoften lose weight on GF dietbecause they are eating less calories

Gluten Free GlutenFree diet is required only in thosewith Celiac disease. Possible benefits for those with “glutenintolerance” No scientific evidence to support a GFdiet to the general public, despite healthclaims No strong evidence to support GF forweight loss

Juicing/Cleanse Diets Usedas a method to “Detox” the body Typicallyshort term, 1-10 days Consumingonly raw, juiced or blendedfruits and vegetables and water Greenveggies emphasized

Juicing/Cleanse DietsPros: easy way to squeeze in fruits and veggies if youtypically don’t like themCons: Missing out on certain nutrients that only wholeproduce will give you that you can’t get from juicealone, including fiber Juicers are expensive and often difficult to clean Juice is a concentrated source of calories, esp iffruit vegs Juice isn't pasteurized, could be a food safetyhazard. Wash hands and produce thoroughly

Fasting Historicallyused for religious reasons Used to lose weight or cleanse body oftoxins Some fasting diets involve only drinkingwater and raw foods for a period of oneor more days No evidence that fasting detoxes thebody or that your body needs to be“detoxified”.

Coconut Craze Coconutis more saturated than butter! Coconut oil can raise good chol (HDL)but it also raises bad (LDL). Coconut water – unflavored is low insugar and calories, contains electrolytes Use Coconut water instead of juice inyour morning smoothie Use Coconut oil on skin and hair, use incooking sparingly

Diet pills Noquick fix Under MD supervision Must learn how to eat healthy, exercise tokeep weight off once in maintenancephase

Supplements Meetingyour macro and micro nutrientneeds with foods first is most ideal. Supplements can't take the place of thevariety of foods that are important to ahealthy diet Some stages in your life wheresupplementation may be required:Calcium, folate, B12, Vitamin D

Supplements Checkwith your health care providerabout the supplements you take if youare scheduled to have any type ofsurgical procedure Let your health care providers (includingdoctors, pharmacists, and dietitians) knowwhich dietary supplements you're takingso that you can discuss what's best foryour overall health.

Supplements References:NIH Office of Dietary supplementshttp://ods.od.nih.gov/

Glycemic Index The glycemic index or GI, measures how acarbohydrate containing food raises bloodglucose. Foods are ranked.A food with a high GI raises blood glucosemore than a food with a medium or low GI.Can be used as helpful tool to managediabetes when combined with carb counting.

Glycemic Index Foods ranked by the glycemic index are givenscores:High: 70 and up. Examples include instant whiterice, brown rice, plain white bread, white skinlessbaked potato, boiled red potatoes with skin andwatermelon.Medium: 56 to 69. Examples include sweet corn,bananas, raw pineapple, raisins and certain typesof ice cream.Low: 55 and under. Examples include raw carrots,peanuts, raw apple, grapefruit, peas, skim milk,kidney beans and lentils.

Glycemic Index Onemajor concern with the glycemicindex is that it ranks foods in isolation. Butin reality, how your body absorbs andhandles carbs depends on many factors,including how much you eat; how thefood is ripened, processed or prepared;the time of day it's eaten; other foods youeat it with; and health conditions you mayhave, such as diabetes.

Strength Training Claim:Boost protein to build muscle andincrease energy Truth: Protein alone does not build musclemass. Strength training plus calories fromhealthy varied diet, recovery time andsleep are also needed to build muscle.

Boost Metabolism The# 1 thing you can do to boost yourmetabolic rate is to EXERCISE Working out builds muscle Muscle speeds metabolism As the body works more efficiently, itprocesses food faster.

Protein in the athlete While protein needs of both endurance and powerathletes are greater than that of non-athletes,they’re not as high as commonly perceived.The Academy of Nutrition and Dietetics, Dietitians ofCanada and the American College of SportsMedicine recommend the following for power andendurance athletes, based on body weight: Power athletes (strength or speed): 1.2 to 1.7grams/kilogram a day Endurance athletes: 1.2 to 1.4 grams/kilogram a day

Protein in the athlete Foran adult male athlete, that’s about 84to 119 grams of protein a day; for adultfemales about 66 to 94 grams. Bycomparison, a sedentary adult maleneeds about 56 grams of protein a day;for females it’s about 46 grams.

Red Flags Promisequick weight loss Eliminate entire food groups Use testimonials from famous people Sell supplements, drinks, plans They can be critical and skeptical of thescientific community

What works? Weight Loss tips from A-Z handoutStrategies associated with successful weightloss: Weekly weigh insEating breakfastDecreased fast food intakeIncreased activityDecreased portion sizesJournaling

What works?It’s as simple as:Calories in Calories Out What the calories are matters.It takes reducing calorie needs by 500 -1,000calories each day to lose 1-2 pounds/week.Most people don’t miss 200 calories/day, butmore than that can feel a little depriving.Move more!

Thank You! Questions?

The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend the following for power and endurance athletes, based on body weight: Power athletes (strength or speed): 1.2 to 1.7 grams/kilogram a day Endurance athletes: 1.2 to 1.4 grams/kilogram a day