Women's Nutrition Myth Busting: Nourishing Your Body Intelligence

Women's Nutrition Myth Busting: Nourishing Your Body Intelligence

The world of nutrition is loud, especially for women. Everywhere you turn, there’s someone telling you that carbs are bad, that extreme restriction is the key to weight loss, or that seed oils are the enemy. But, as the brilliant poet Rupi Kaur once said, “What’s the greatest lesson a woman should learn? That since day one, she’s already had everything she needs within herself. It’s the world that convinced her she did not.” This notion is the essence of body intelligence — understanding what truly nourishes and supports us as women. It’s about learning to listen to our bodies, which have been telling us what they need all along.

Here are 5 of the most popular myths about women’s nutrition, debunked:1.

1. Carbs Are Bad

Carbohydrates often get a bad reputation in the diet world, but they are far from being the enemy. In reality, carbs are an essential part of a balanced diet because they provide the energy our bodies need to function (r). When consumed in their whole, unprocessed forms — like whole grains, fruits, and vegetables — carbs fuel our bodies in a way that supports overall health. They are particularly important for our detoxification process; carbohydrates help the liver perform glucuronidation, which is how the body eliminates toxins (r). Additionally, carbs supply glucose, which is converted into ATP (adenosine triphosphate), the energy currency of our cells. Carbs also aid digestion: fiber-rich carbs help bulk up stool and promote healthy bowel movements, supporting detoxification and gut health (r). So, next time you hear carbs are bad, remember that they are your body’s primary source of fuel and essential for metabolic processes.

2. You Need 130+ Grams of Protein Per Day—Only from Animal Sources

Protein is an essential macronutrient for women, crucial for building and repairing tissues, supporting immunity, and maintaining muscle mass. However, the idea that you need more than 130 grams (or more) of protein per day and that it must come from animal sources is misleading. The average woman’s protein needs vary, but most women require around 46-56 grams per day, depending on factors like activity level, health status, and age (r). Consuming excessive amounts of protein can strain the kidneys and disrupt the natural balance of other nutrients (r). What’s more, animal protein isn’t necessarily superior to plant-based proteins. In fact, a recent review depicts that all plants contain all 20 amino acids in varying ratios (r). When combining plants, you’re getting all the protein you need, in addition to other beneficial nutrients such as fiber, antioxidants, and healthy fats. Both animal and plant proteins can support your health—what’s important is finding a balance that works for you.

3. Women and Men Should Nourish Their Bodies the Same Way

While men and women share many nutritional needs, women’s bodies experience unique challenges that require specific attention. Women’s nutrition needs fluctuate throughout the month due to the hormonal shifts associated with the menstrual cycle (r). This 28-day cycle calls for specific nutrients at different stages to support energy levels, hormone balance, and overall well-being. For instance, during the luteal phase, women may need more magnesium to help with mood regulation and to counteract premenstrual symptoms (r). Women’s bodies also respond better to plant-based foods due to their rich nutrient profile, which supports hormone regulation and detoxification. On the other hand, men typically follow a 24-hour hormonal cycle and may not require the same adjustments in their diet (r). While both men and women should nourish their bodies with plants, women’s nutrition needs require special attention to their hormonal and cyclical changes.

4. Eating Less is the Key to Weight Loss

The myth that eating less leads to weight loss has been ingrained in our minds for years, but the truth is more complex than simple calorie counting. While creating a calorie deficit is important for weight loss, it’s the quality of calories that matters most. Not all calories are equal — a 100-calorie serving of candy won’t fuel your body the same way a 100-calorie serving of vegetables or lean protein will. Instead of focusing on eating less, the key to healthy weight loss is to eat more of the right foods. Nutrient-dense foods, rich in vitamins, minerals, and healthy fats, nourish your body and prevent overeating (r). Restricting calories may lead to short-term weight loss, but it often slows metabolism and can cause nutritional deficiencies (r). By eating a balanced, varied diet that includes whole foods, healthy fats, lean proteins, and plenty of plants, you can support your metabolism and lose weight in a sustainable, healthy way. Remember, restriction isn’t the answer—nourishment is.

5. Metabolism Slows with Age

It’s commonly believed that metabolism naturally slows down as we age, but studies show that metabolism remains relatively stable between the ages of 20 and 60 (r). The decline in metabolic rate often attributed to aging is actually a result of factors like poor gut health, inflammation, hormonal imbalances, and a lack of physical activity (r). As women age, hormonal shifts (such as those that occur during perimenopause and menopause) can influence metabolism, but this doesn’t mean your metabolism is doomed to slow down. By focusing on a balanced diet, staying physically active, managing stress, and supporting gut health, you can maintain a healthy metabolism throughout your life. Nourishing your body with whole foods, rather than restricting or cutting out food groups, can help keep your metabolism active and healthy (r). So, don’t blame age—focus on nourishing your body and supporting its natural rhythms to keep your metabolism working for you.

The nutrition myths surrounding women’s health can be overwhelming, but by focusing on body intelligence, we can break free from these misconceptions. Your body is incredibly wise—it knows what it needs to thrive. By feeding it whole, balanced foods, paying attention to your unique nutritional needs, and embracing a holistic approach to health, you can support your body at every stage of life. So, trust your body, tune out the noise, and nourish yourself with the wisdom you’ve always had within you.