Overcoming the Damaging Effects of Diet Culture

By: DeAndrea LaNette Payne, Nutrition & Physical Performance Dietetic Intern and Graduate Student

Diet culture is dangerous and harms people of all sizes. But when it comes to identifying diet culture in a world that is sadly rife with it, there can be plenty of confusion. There are times when the presence of diet culture can be easily seen, but there are some practices in which it finds tight niche. As health professionals fighting a culture driven by social media and societal influences, we are often overlooked in the conversation of health and health nutrition. From this a push for anti-diet professionals has grown to conquer the war against diet culture and the harmful belief systems it promotes.

What is Diet Culture? 

Diet culture is a multi-faceted word with many definitions, but for basic understanding, “it’s a set of beliefs that worships thinness and equates it with health and moral virtue”, according to anti-diet dietitian, Christy Harrison, M.P.H., R.D., C.D.N., author of Anti-Diet and host of the Food Psych podcast. Diet culture is a belief system that focuses on and values weight, shape, and size over well-being. 

There are many variations of diet culture that include rigid eating patterns, excessive fitness routines, and overall unhealthy practices all for the sake of health, but in reality weight shape and size are the underlying reasons. This is why diet culture is problematic. It reshapes the understanding that diets are designed to be failed and instead tacks on statements about health and happiness that keeps the mass public on a continuous loop. And with social media and fitness influencers being the scapegoat to promote the messages of diet culture, many individuals find themselves believing that by any means necessary, losing weight automatically means healthier. That by restricting, denying, and eliminating food groups, you are happier and healthier. 

Unfortunately, this isn’t the reality for most who get pulled into the social media web of health and fitness. This by-any-means-necessary ideology promotes dangerous diet behaviors that do not always equate to health or happiness, or sometimes even the main goal: weight loss. This is diet culture. On the opposite end of the spectrum, diet culture also promotes the idea that those who are thin don’t need to consider their health because of the idea that thinness equals health. And with many finding their information about health and fitness from self-proclaimed health and fitness influencers, these messages have become deeply embedded in diet culture.

Breaking Up with Diet Culture 

Unfortunately, we live in a world where scientifically evidenced based knowledge and those who promote it are placed second and third to fitness influencers, health coaches, nutritionist, etc. 

Registered Dietitians are often not considered at all or considered last in this conversation of weight loss, dieting, and concept of being healthy by the general public. Therefore, it is important that the messages we do promote are those that empower the masses and appeal to them in individualized practices without compromising the integrity of the data on living a healthy lifestyle. With that being said it is important to state that being resistant to diet culture is also not anti-health or anti-nutrition: It’s quite the opposite. 

Breaking up with diet culture encourages and gives people the proper tools to eat and move their bodies in a healthy way. The anti-diet movement advocates for evidence-backed measures of health that are not about body weight. There are even anti-diet dietitians and health professionals, like Harrison, who help guide patients out of diet culture and into decisions that are healthy for body and mind — and that don’t aim to modify the body’s appearance.

When breaking up with diet culture, we must provide alternatives to put an end to this detrimental cycle of restriction and guilt. Here are two ways that can benefit the anti-diet culture:

• Consider intuitive eating, an approach that was created in 1995 by registered dietitians Evelyn Tribole and Elyse Resch. It is based on 10 core principles — like honoring your hunger, challenging the food police, and coping with your emotions with kindness — by which you let your body guide you in what and how much to eat. (For more information, visit https://www.intuitiveeating.org/.)

• Look into Health at Every Size (HAES), a movement that recognizes “that health outcomes are primarily driven by social, economic, and environmental factors,” not weight, to encourage the pursuit of health without a focus on weight loss. HAES is built on pillars of weight inclusivity, health enhancement, respectful care, eating for well-being, and life-enhancing movement, all with the ultimate goal of tuning into your body’s innate guidance to make food and movement choices that help you feel confident, nourished, fulfilled, and healthy inside your body without trying to change its appearance. HAES is built upon the belief that you are worthy of love and respect, regardless of your size. (For more information, visit HAES official website https://haescommunity.com/.)

 

Coconut Milk and Coconut Oil: Benefits and Drawbacks

 By: Sara Patke BS, DTR

Coconut oil and coconut milk have been a debated super food for many years in diet culture. Many people drink coconut milk as an alternative to cow’s milk and use coconut oil as an alternative to butter. Some claim that coconut oil can protect your skin form UV rays when applied to the skin, increase your metabolism, improve dental health and brain function, help you fight infections, and reduce belly fat (Spritzler, 2019). For coconut milk, some claim that it can help you lose weight, lower cholesterol, reduce inflammation, decrease stomach ulcer size, and fight viruses and bacteria (Spritzler, 2018). Sounds pretty amazing, doesn’t it? Let’s take a look at what science says about some of these amazing claims.

https://www.healthline.com/nutrition/coconut-oil-uses

Coconut oil has been seen and regarded as a sort of “health oil” as far back as 4000 years ago (Shashank, et. al, 2020). A study conducted by Lalgi, et al. in 2019 showed that adding virgin coconut oil to the diet of rats improved their effects on immune responses, specifically Con A-induced lymphoproliferation and cytokine production. The rats also showed increased antioxidant enzyme activity and an increase in HDL levels.

https://www.bbcgoodfood.com/howto/guide/ingredient-focus-coconut-milk

   In another study conducted on rats conducted by Ajeigbe, et. al in 2017, the effects of coconut milk on reduction of ulcers. The study found that consumption of coconut milk significantly reduced ulcers as well as reduced inflammation. A study looking at consumption of cow’s milk versus coconut milk in rats in conjunction with a high protein diet found that drinking coconut milk over cow’s milk resulted in a reduction of body weight and visceral fat (Hauy, et. al, 2020).

On the contrary, a review conducted by Senthilkumar and Thomas in 2018 found that consumption of coconut oil may be doing more harm than good. Their review found that while coconut oil does contain MCTs, their benefits aren’t necessarily the same as the commercially made MCTs. Furthermore, many studies showed that consumption of coconut oil led to an increase in LDLs, which can lead to poor cardiovascular health. This review pointed out that coconut oil is still a saturated fat and consumption should remain below 10% of total calories per the USDA’s recommendations.  Another study compared the overall nutritional value of cow’s milk to other nondairy milks, such as coconut milk. It found that cow’s milk is overall higher in protein content and quality and while the nondairy alternatives are fortified with vitamins and minerals such as vitamin D and calcium, the bioavailability is much lower than in cow’s milk (Singhal, Baker and Baker, 2017).

            Considering all of these factors, consuming coconut oil and coconut milk seems to be overall beneficial but moderation is key. Finding ways to add coconut oil or coconut milk to balanced meals can add a creamy flavor and some added body.

Creamy Chicken Noodle Soup

https://www.delish.com/cooking/recipe-ideas/recipes/a49382/asian-chicken-noodle-recipe/

PREP TIME: 10 min

COOK TIME: 30 min

Yields 4 servings

INGREDIENTS

1 tbsp. coconut oil

1 yellow onion, chopped

2 red bell peppers, chopped

1 large carrot, cut into thin 2"-long pieces

2 cloves garlic, minced

1 tbsp. curry powder

1/2 tsp. cayenne pepper

Kosher salt

2 (13.5-oz.) cans coconut milk (shaken well)

3 c. chicken broth

2 c. shredded rotisserie chicken

1/3 c. chopped fresh cilantro, plus more for garnish

8 oz. angel hair pasta (or spaghetti noodles for a thicker noodle)

Lime wedges, for serving

DIRECTIONS

In a large pot over medium heat, heat coconut oil. Add onion, bell pepper, and carrots and cook until tender, 6 to 8 minutes. Add garlic and stir until fragrant, 1 minute. Add curry powder and cayenne and season with salt. Stir until combined.

Pour over coconut milk and chicken broth and bring to a simmer. Add shredded chicken, cilantro, and noodles and cook until noodles are al dente.

Garnish with cilantro and serve with lime.

The Flexitarian Diet

 Written By: Sarah Otto, SLU Dietetic Intern

Do you participate in meatless Monday and tofu Tuesday? Are you looking for a word to describe your diet that consists of mostly plants with occasional meat consumption? Look no further, you may be a flexitarian! “Flexitarianism” is an up-and-coming term emerging in the nutrition world. The word flexitarian combines “flexible” and “vegetarian” to describe an individual who primarily follows a plant-based or vegetarian diet, but occasionally eats meat or fish (Derbyshire, 2017). This eating pattern emphasizes vegetables, fruits, nuts, seeds, beans, legumes, and whole grains while leaving some flexibility to incorporate meats and fish. And no, this diet is not the “lazy” version of the vegetarian diet. It’s a way of life that advocates for actively reducing meat consumption (Taub-Dix, 2019).

(Devon Breen, Pixabay)

The Guidelines

What’s promising about the flexitarian diet is that no foods are forbidden. Unlike other diets that restrict foods or even food groups, the flexitarian diet allows for (you guessed it) flexibility. Diets that restrict foods can lead to nutrient deficiencies and typically result in the dreaded dieting cycle. Diets usually come with guidelines to follow and the flexitarian diet is no different. Dawn Jackson Blatner, RDN, author of The Flexitarian Diet, outlines three levels of the diet: beginner, advanced, and expert (Blatner, 2012).

Beginner: Two meatless days and no more than 26 oz of meat for the rest of the week

Advanced: Three to four meatless days and no more than 18 oz of meat for the rest of the week

Expert: Five meatless days and no more than 9 oz of meat for the rest of the week

To put this in perspective, 3 oz of meat is equivalent to the size of a deck of cards.

Far Reaching Benefits

              The flexitarian diet has multiple health benefits, but also offers other benefits that impact the future. A plant-focused diet can improve blood pressure, lower risk of type 2 diabetes, and assist in weight management. Fiber, vitamins, and minerals are plentiful in fruits, vegetables, and plant-based protein like beans, nuts and seeds. Fiber gives a feeling of fullness and results in consuming fewer calories, which is ideal for weight loss. Consuming adequate amounts of vitamins and minerals allows body processes to function efficiently and effectively. On the other side of the coin, flexitarians are reducing their carbon footprint by consuming less meat. Livestock is the fifth largest contributor to greenhouse gasses behind transportation, electricity production, industry, and commercial and residential emissions (Sources of Greenhouse Gas Emissions, 2020).

Potential Negative Outcomes

Luckily, as mentioned before, the flexitarian diet does not restrict foods. Vegetarians and vegans omit whole food groups, which can lead to nutrient deficiencies if not managed properly. Still, it’s important to carefully plan meals when reaching the “expert” level of the flexitarian diet so nutrients like iron, zinc, calcium, vitamin D, vitamin B12, and omega 3 fatty acids are being consumed in adequate amounts (Taub-Dix, 2019). Theoretically, a flexitarian could follow this diet, but instead of eating fruits and vegetables, could eat highly processed foods. This also could potentially lead to nutrient deficiencies. In reality, however, the flexitarian diet focuses on eating nutrient dense foods to promote overall well-being.

                            (Sean Hayes, Pixabay)

Meat Swaps

Are you ready to become a flexitarian diet “expert”? Below are plant-based “meats” to incorporate in your diet. Remember, since you’re reducing your intake of animal-based proteins, your plant-based “meat” swaps also need to provide some protein. 

1.      Instead of a classic chicken salad, try chickpea “chicken” salad. See recipe here: https://cheerfulchoices.com/chickpea-salad/

2.      Instead of pork tacos, try jackfruit tacos. See recipe here: https://minimalistbaker.com/spicy-jackfruit-tacos-1-pot-meal/

3.      Instead of spaghetti with meat sauce, try walnut and mushroom “meat” sauce. See recipe here: https://www.foodbymaria.com/vegan-spaghetti/

Sources:

Derbyshire E. J. (2017). Flexitarian Diets and Health: A Review of the Evidence-Based Literature. Frontiers in nutrition, 3, 55. https://doi.org/10.3389/fnut.2016.00055

Blatner, Dawn Jackson (2012). “Flexitarian FAQ: Dawn Jackson Blatner, Registered Dietitian.” DJ Blatner, 10 Feb. 2012, www.dawnjacksonblatner.com/books/the-flexitarian-diet/flexitarian-faq/.

Taub-Dix, Bonnie (2019). “What Is a Flexitarian Diet? What to Eat and How to Follow the Plan?” Everyday Health. https://www.everydayhealth.com/diet-nutrition/diet/flexitarian-diet-health-benefits-food-list-sample-menu-more/

Sources of greenhouse gas emissions (2020). Retrieved February 04, 2021, from https://www.epa.gov/ghgemissions/sources-greenhouse-gas-emissions