Social media can be a source of great nutrition advice—but also myths that refuse to disappear. Let's tackle three common ones today!

Myth 1: “Oats Are Bad for You”

TL; DR (Too Long; Didn't Read): Oats aren't bad—actually, they're fantastic for energy, recovery, and performance!

WHY This Matters: Oats provide steady energy, essential nutrients, and dietary fiber crucial for maintaining gut health and supporting muscle recovery.

WHAT the Science Says: Oats are scientifically proven to reduce cholesterol, stabilize blood sugar, and improve gut health due to their high beta-glucan content. Beta-glucan, a soluble fiber found abundantly in oats, has been extensively studied and is recognized for its ability to lower LDL cholesterol by promoting the excretion of bile acids. Moreover, the slow digestion and absorption rate of beta-glucan helps stabilize blood sugar levels, making oats beneficial for managing diabetes and reducing the risk of cardiovascular disease. Additionally, oats are rich in prebiotic fibers that nurture healthy gut bacteria, supporting overall gut health.

(References: Harvard T.H. Chan School of Public Health; American Heart Association; European Journal of Clinical Nutrition).

HOW to Apply This in Your LIfe: Start your day with a bowl of proats! Protein + oatmeal (maybe even topped with berries and some nut butter.)

Myth 2: “Seed Oils Are Harmful”

TL;DR: Seed oils aren't inherently harmful—research shows they can help lower LDL cholesterol and improve body composition.

WHY This Matters: Avoiding seed oils unnecessarily can limit your dietary variety and potentially remove beneficial fatty acids from your diet.

WHAT the Science Says: Human studies have repeatedly demonstrated that consuming seed oils like canola or sunflower oil positively impacts heart health by lowering LDL cholesterol and reducing inflammation.

So let me de-influence you here and remove the mass hypnosis that seems to surround seed oils.

Dose and context matter significantly. We must consider how the seed oil is being delivered—are you frequently consuming fries cooked in reused oil all day or regularly indulging in greasy restaurant burgers? In such cases, the argument that seed oils are “bad” could be valid. However, when compared directly to fats like butter and lard, the research indicates seed oils generally have more favorable cardiovascular outcomes. The blanket statement “seed oils are bad” is as overly simplistic as claiming “meat is bad.”

Seed oils include a diverse array of oils such as sesame, chia, hemp, and flax, each with distinct nutritional profiles. It is scientifically inaccurate and illogical to broadly label them as harmful, especially given the extensive evidence showing their potential health benefits.

HOW to Apply This in Your Life: Include moderate amounts of seed oils (hello tahini!!) in cooking and salad dressings to leverage their heart-healthy benefits.

Myth 3: “Plants Are Trying to Kill You!”

TL;DR: Plants aren't out to harm you—they contain powerful compounds that detoxify the body, combat oxidative stress, and provide essential fiber.

WHY This Matters: Fear of plants can significantly limit your intake of nutrients critical for long-term health. We are already struggling to eat enough vegetables

WHAT the Science Says: Plant compounds, including antioxidants, flavonoids, and polyphenols, play vital roles in supporting our immune systems, reducing inflammation, and protecting against chronic disease.

Antioxidants help neutralize harmful free radicals, thereby preventing cellular damage and reducing the risk of conditions like heart disease, cancer, and premature aging. Flavonoids, abundant in fruits and vegetables, are linked to improved cardiovascular health and cognitive function.

Polyphenols enhance gut health by serving as food for beneficial gut bacteria, thus strengthening the gut microbiome and overall immune response. Including a diverse array of colorful plant-based foods in your diet ensures you're maximizing these health-promoting benefits.

HOW to Apply This in Your Life: Aim to fill half your plate with colorful vegetables to maximize nutrient intake and overall health.

NOW: Easy Things to do Today

• Enjoy oats guilt-free: Incorporate proats into your breakfast or as a post-workout snack.
• Embrace seed oils: Add a tablespoon of sesame or flaxseed oil to salads or your favorite dishes.
• Make peace with plants: Include one extra serving of vegetables in today’s meals.

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