Welcome to Volume 7 of F45 Training’s Fact or Fiction: Nutrition series, where we unpack common food and fitness beliefs and turn them into practical, evidence-informed guidance. With support from registered dietitian Ashleigh Kidd, each edition helps you challenge nutrition myths, better understand your body and make balanced choices that support your Challenge goals.
In this edition, we’re demystifying a trio of thorny nutrition questions: examining whether salads can provide enough fuel for dinner, unpacking why carbohydrates shouldn’t be treated as the villain, and looking at whether carbonated water can affect hunger.
Let’s take a closer look at the nutrition claims worth questioning – and the habits worth keeping.
“Salads for dinner aren’t enough fuel”
It depends!
If you’re eating the standard the lettuce, tomato, onion & dressing for your entire meal, you’re not getting the nutrients you need. Eating a balanced meal (which includes the right amount of protein, fat, carbs & fiber) at your meals will provide you nourishment and satisfaction – and you can absolutely do this with a salad!
Let’s build a satisfying salad together:
- Start with choosing some color and texture: Arugula, romaine, carrots, spinach, cucumber, bell pepper, etc.
- Pick your protein: canned tuna, grilled chicken, tofu, salmon, shrimp/scallops, etc.
- Choose your carbs: Corn nuts (the perfect crunch!), beans, rice, roasted chickpeas, fruit
- Add in some fat: Avocado, nuts/seeds, salad dressing
“Carbs are not the villain”
Fact!
Carbohydrates are often villainized, but in fact they are essential to function optimally. It’s understandable to question the validity of carbs with the misinformation all over the internet (and what a lot of us grew up learning!). BUT, they’re not only our bodies primary and preferred source of energy, but they provide a variety of micronutrients, help to balance blood sugars, aid in performance recovery, and are essential for reaping the benefits of a balanced plate.
When we cut out carbs there are possible risks and side effects like:
- Losing out on fiber, antioxidants, whole grains, and vitamins/minerals
- Increased fatigue
- Blood sugar imbalances
- Hanger (aka being hangry, yes this is a real thing!). Our mood is greatly effected when we don’t eat enough or any carbohydrates
- Weight cycling: when we cut out macronutrients (such as carbs), it’s not sustainable. So you’re left starting the diet cycle over and over again. This can effect our metabolism, hormone function, mental health, and increased risk of developing a chronic disease.
There are different kinds of carbs. Some are higher in fiber and keep you fuller longer, and might even have some protein. While others have less fiber and your body will use them faster. Both of these offer different nutrients and can fit into your daily life.
“Carbonated water makes you hungry”
It’s not that simple!
While carbonated water itself doesn’t increase appetite, unfortunately it’s often used to “curb cravings” by replacing meals/snacks and triggering a sense of fullness from the carbonation. This “fullness” is short lived, which only leads us to being more hungry later in the day because we aren’t fueling our bodies properly. Drinking carbonated water can actually be a great tool to help with overall water/hydration intake, as long as we’re consuming mindfully and not replacing food intake.
Ready to keep separating fact from fiction? Continue to Volume 8 of F45 Training’s Fact or Fiction: Nutrition series, where registered dietitian Ashleigh Kidd explores meal timing, post-workout recovery and healthy snack ideas for busy days on the go.
