Navigating Nutrition Myths with Abby Langer
In a recent episode of the "Middling Along" podcast I had the pleasure of speaking with Abby Langer, a registered dietitian.
Abby has a knack for debunking fad diets and nutrition myths, and she joined us to shed some light on separating fact from fiction, especially in the realm of midlife nutrition challenges.
Social Media and Nutrition: Separating Fact from Fiction
Social media is flooded with so-called "expert" advice on nutrition, often leading to confusion and misinformation. Abby points out that anyone promising rapid weight loss or health benefits that seem too good to be true, especially if they have a commercial store selling cleanses and supplements, should be approached with skepticism. This advice applies even to medical doctors, some of whom, despite their qualifications, spread misinformation in the wellness space.
Abby stresses the importance of critical thinking and checking sources when assessing nutrition advice on social media. To help navigate this landscape, she recommends trustworthy accounts such as Ben Carpenter, Dr. Jen Gunter, and Amanda Thebe, who disseminate evidence-based information clearly and accurately.
The Truth About Popular Diets
Intermittent fasting is often touted for its simplicity and weight loss benefits, but Abby clarifies that it is just another tool for calorie reduction. Although it can "work" for some, it is not superior to continuous caloric restriction. Abby advises against fasting, especially for individuals with a history of eating disorders or obsessive-compulsive behaviours, due to its potential harm.
The notion that certain foods or diets detox the body or reverse aging is baseless, with studies on these claims often conducted on lab animals rather than humans.
Addressing Midlife Nutrition Challenges
Midlife can bring about dietary challenges, especially during menopause. As Abby notes, societal pressures on women to remain slim and youthful exacerbate the struggle. The cultural belief that aging women are invisible and dispensable can lead to unhealthy dieting practices. Instead of restrictive diets, Abby advises adding nutritious foods back into one's diet and focusing on balanced, moderate-carb diets, especially for midlife women who need sustained energy.
The Carbohydrate and Fat Debate
Carbs and fats often have a bad reputation online, but Abby dispels these myths. Carbohydrates are crucial for energy, and completely cutting them from the diet is not necessary. Instead, focus on the type and quality of carbs consumed. As for fats, saturated fats are still considered less healthy, but the demonization of seed oils is unfounded. Balance and moderation are key.
Egg Myths and Cholesterol Confusion
Despite the widespread notion that eggs are unhealthy or increase cholesterol levels, Abby confirms that eggs are a healthy source of protein and nutrients like choline. Recent research shows that dietary cholesterol has minimal impact on blood cholesterol for most people.
Alcohol and Inflammation
Alcohol consumption is another area of concern, especially with its increasing normalization. Abby points out the harmful effects of excessive alcohol, emphasizing that it doesn't only add empty calories but also affects overall health. Women, in particular, should be cautious as alcohol-related illnesses are on the rise.
Final Tips for Midlife Nutrition
1. Increase Fibre Intake: Fibre is crucial for overall health and managing cholesterol levels. Aim for 25-30 grams of fibre daily from sources like legumes, whole grains, fruits, and vegetables.
2. Move More: Regular physical activity can significantly impact health and weight. Even small, non-exercise movements throughout the day can be incredibly beneficial.
3. Avoid Diet Mentality: Stepping away from restrictive diets and focusing on a balanced, whole-foods approach is more sustainable and healthier.
For more insights and tips, visit Abby's website abbylangernutrition.com, follow her on Instagram @langernutrition, and check out her book "Good Food, Bad Diet."