Every year, there’s a new batch of nutrition trends. While some are worth trying (think: zoodles and cauliflower toast), others don’t live up to the hype. Although the following three eating beliefs once got buzz, experts agree that their practices should be long gone.
“There is no medical reason for most healthy people to avoid gluten, grains, or carbohydrates,” says Kelly Hogan, R.D., a dietitian in New York City. Plus, carbs are an important part of athletes’ diets. They’re used to fuel exercise and replace glycogen stores, which can speed recovery.
There’s a difference between healthy sources of natural sugar (found in fruit) and added sugar (found in candy). That said, there’s no need to cut out even added sugar entirely. For instance, drinking chocolate milk, which contains both a simple sugar and protein, after exercise can improve your recovery. Aim to get no more than 10 percent of your daily calories from added sugar.
The idea that eating late at night can lead to weight gain is a myth, says New York-based dietitian Lisa Hayim, R.D. “I always urge my clients to listen to their hunger cues, instead of letting time dictate when or what they eat,” she says. What’s more, having protein 30 minutes before bedtime can promote muscle growth and workout recovery.