Fork the Myths: Nutrition Facts or Fiction?

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Photo by Kacper Peciak on Unsplash

Podcast Speaker: Nicholas Clarke, BS, UNH

Join us for an eye-opening podcast where we separate nutrition facts from fiction! We will tackle some of the most persistent food myths circulating today:

  • Carbs: Friend or Foe? – We explore whether carbohydrates really deserve their reputation as weight gain culprits
  • The Truth About “Detoxing” – Do juice cleanses and detox diets actually flush toxins from your body?
  • Nighttime Nourishment – Does eating before bed automatically lead to weight gain? We examine the science behind late-night eating
  • Fresh vs. Preserved Produce – Are fresh vegetables always superior to frozen or canned options?
  • Protein Paranoia – Can high-protein diets damage your kidneys? We break down what the research says

Whether you’re a nutrition enthusiast or simply trying to make informed choices, this podcast episode will help you navigate the confusing world of nutrition advice with evidence-based information.

Timestamps for each topic:

Intro: 0:00-1:20

Carbs: Friend or Foe: 1:21-7:28

The Truth About “Detoxing”: 7:29-12:46

Nighttime Nourishment: 12:47-17:45

Fresh vs. Preserved Produce: 12:46-21:35

Protein Paranoia: 21:36-27:54

Outro: 27:55-33:39

References

  1. Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T., Chen, K. Y., Chung, S. T., Costa, E., Courville, A., Darcey, V., Fletcher, L. A., Forde, C. G., Gharib, A. M., Guo, J., Howard, R., Joseph, P. V., McGehee, S., Ouwerkerk, R., Raisinger, K., … Zhou, M. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism, 30(1), 67-77.e3. https://doi.org/10.1016/j.cmet.2019.05.008
  2. Sartorius, K., Sartorius, B., Madiba, T. E., & Stefan, C. (2018). Does high-carbohydrate intake lead to increased risk of obesity? A systematic review and meta-analysis. BMJ Open, 8(2), e018449. https://doi.org/10.1136/bmjopen-2017-018449
  3. Detox diets for toxin elimination and weight management: A critical review of the evidence | Request PDF. (2024). ResearchGate. https://doi.org/10.1111/jhn.12286
  4. Obert, J., Pearlman, M., Obert, L., & Chapin, S. (2017). Popular Weight Loss Strategies: A Review of Four Weight Loss Techniques. Current Gastroenterology Reports, 19(12), 61. https://doi.org/10.1007/s11894-017-0603-8
  5. Kinsey, A. W., & Ormsbee, M. J. (2015). The Health Impact of Nighttime Eating: Old and New Perspectives. Nutrients, 7(4), 2648–2662. https://doi.org/10.3390/nu7042648
  6. Garaulet, M., & Gómez-Abellán, P. (2014). Timing of food intake and obesity: A novel association. Physiology & Behavior, 134, 44–50. https://doi.org/10.1016/j.physbeh.2014.01.001
  7. Li, L., Pegg, R. B., Eitenmiller, R. R., Chun, J.-Y., & Kerrihard, A. L. (2017). Selected nutrient analyses of fresh, fresh-stored, and frozen fruits and vegetables. Journal of Food Composition and Analysis, 59, 8–17. https://doi.org/10.1016/j.jfca.2017.02.002
  8. Bouzari, A., Holstege, D., & Barrett, D. M. (2015). Vitamin Retention in Eight Fruits and Vegetables: A Comparison of Refrigerated and Frozen Storage. Journal of Agricultural and Food Chemistry, 63(3), 957–962. https://doi.org/10.1021/jf5058793
  9. A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males—PMC. (n.d.). Retrieved April 14, 2025, from https://pmc.ncbi.nlm.nih.gov/articles/PMC5078648
  10. Cheng, Y., Zheng, G., Song, Z., Zhang, G., Rao, X., & Zeng, T. (2024). Association between dietary protein intake and risk of chronic kidney disease: A systematic review and meta-analysis. Frontiers in Nutrition, 11. https://doi.org/10.3389/fnut.2024.1408424
  11. Kalantar-Zadeh, K., & Fouque, D. (2017). Nutritional Management of Chronic Kidney Disease. New England Journal of Medicine, 377(18), 1765–1776. https://doi.org/10.1056/NEJMra1700312
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