Things that I have beef with in the food-and-nutrition world:
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When people know you have a lot of knowledge about nutrition, you tend to get asked a lot of questions (normal or not). With my answers, over time, I’ve formed quiet a few opinions about specific topics.
1) High protein diets
For your average adult, protein needs are typically 0.8-1 gram per kilogram of body weight. That means if a person weighed 150 pounds, which is roughly 68 kilos, they would only need 54-68 grams of protein per day. Most excess protein is excreted through the kidneys and into your urine, which puts a lot of unnecessary stress on the kidneys. So what is everyone doing throwing protein powder all over everything and eating bars that have like 25 grams of protein in them all day?! A balanced diet including good, natural sources of protein (meat, dairy, legumes, etc) will easily provide the recommended amounts of protein. Eat whole foods, and everything will be okay! Fun fact: eggs provide the highest quality protein based on biological value.
2) Gluten-free craze
It’s one thing if you have IBS issues or are diagnosed with Celiac disease (which, trust me, if you didn’t know this for certain, a little stomach bloating is not means for self-diagnosis… you are very, very sick if it is truly Celiac disease), but if you are choosing to follow a gluten-free diet for any reason, please, at least educate yourself. Gluten is the protein in wheat, barley and rye. Gluten is not all carbohydrates. Rice, corn, potatoes, etc do not contain gluten, therefore there is no need to eliminate these items from the diet. Everything in moderation people!
3) Coconut oil… it’s still a saturated fat
Medium-chain triglycerides (MCTs) are great for clinical use when working with anyone struggling with malnutrition. The fatty acid chains in a fat are shorter in MCTs, making them easier to absorb into the body since they do not need to be broken down in the digestive system and coconut oil is highlighted because it is a natural source of these wondrous fats. That’s all well and good, however coconut oil is still a saturated fat, which is recommended to be consumed in moderation due to its link with cardiovascular disease. Since I have a strong family history with heart disease, I think I’ll stick with my trusty olive oil for sauteing and leave the coconut oil in with my beauty products.
4) Quinoa – superfood of the year
Yes, quinoa is truly as amazing as it is put out there to be. It’s actually not a grain, but is treated like one due to it’s carby/starchy nature. Quinoa is so great because it’s a complete protein, meaning it has all of the essential amino acids that we need. All animal products (meat, dairy, etc) are sources of complete proteins. Any other protein sources, like beans, need to be consumed with a grain to ensure the best utilization of their protein, making quinoa a great option for vegetarians and vegans. The only beef I have with quinoa is simply an issue with my personal preferences… I am turned off by the texture! To me, it seems slimy. Originally I assumed it would take some getting used to, but I still just can’t get on the quinoa bandwagon. I much prefer couscous.
5) “Carbs are evil”
No, no they are not. Carbohydrates are the body’s number one source of fuel (and the brain’s only source) because of so many different metabolic pathways that require them. But I’ll spare you my scientific-babble this time. What do you think our ancestors ate hundreds of years ago when their hunting wasn’t producing enough for everyone’s needs? Mostly carby-stuff (technical term, I promise). And can I just tell you, that a regular old white potato is the single most nutrient-dense food… if you were stuck on a deserted island and could only chose one food, that’s what you would want by your side. A big sack of potatoes. CARBS. Embrace them. But as with everything else I talk about, it’s important for me to say that variety is important, balance is important, and moderation is important.
Please remember that although I have completed my dietetic internship and am currently studying for my board exam, I am not yet a registered dietitian. My blog is simply my educated perspective on all things nutrition related, and should not be used as professional advice. If you would like references for any information that I share from my personal knowledge, please feel free to ask!
What’s something you have beef with?
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