Time to Bust Some Myths!
We’ve all heard the adage — if it sounds too good to be true, it probably is. Maybe I’m biased, but I can’t think of a place where that expression applies more than in the world of nutrition. Whether it’s the news, Instagram, or your best friend’s cousin’s mother-in-law’s hairdresser, it seems someone always has a story of the latest nutrition hack that changed their lives.
It’s hard to know what to believe. The stories sound so convincing.
As a nutritionist, people often feel compelled to tell me what new thing they’re trying. And, while I don’t want to burst anyone’s bubble, I do want to tell it like it is. So, every so often in my weekly blog, I’ll take the time to bust a myth or two.
Today’s topic — lemon water.
I have a friend who told me she drinks lemon water all day long because she read it would boost her metabolism. And she’s not alone in her thinking. Lemon water has been credited with raising metabolism, burning belly fat, promoting weight loss, detoxifying the body, and adding a glow to people’s skin.
Enter: old adage. Does some of this sound too good to be true? There are definitely some benefits to drinking lemon water, but they’re not what you’ve been told. Let’s take a look at a few of the biggies.
Metabolism and Weight Loss
There's no evidence to support the idea that drinking lemon water will boost your metabolism or aid in weight loss. If you really want to increase your metabolism, strength training with weights is your answer. It increases muscle mass which, in turn, can have a positive effect on metabolic rate.
With weight loss it gets a little muddier and is where some of the anecdotal evidence generates. Someone who changes from drinking sugar-sweetened drinks to lemon water, along with other dietary changes, will probably see some weight loss because of reducing calories or less bloating. But there’s no magic in the lemon itself.
Also, a person who’s dehydrated may experience thirst that masks itself as hunger, causing more snacking or lack of energy. Address the hydration problem and weight loss may follow. Here again, not the lemon. Plain water does the job, too. But remember that other healthy dietary changes also need to happen.
Last, when someone starts to drink lemon water to aid with weight loss, they’re probably already paying more attention to what they’re eating and making tweaks along the way. Sorry, lemons.
Detoxifying the Body
Your body already has a pretty remarkable detox system in place — thanks to the liver and kidneys. There’s no evidence that lemon water has any magical properties in that arena either. Eating healthy foods that support your liver and kidneys will do more good. As for balancing the pH of your body, another claim often made? Nothing you eat or drink will have a huge effect. Again, the body has its own system in place for that.
Beautiful Skin
Well… yes and no. Lemons contain vitamin C, which is really important to collagen production — the thing that gives your skin elasticity. A whole lemon has 20-30% of your daily value. That’s good, but there are other fruits and veggies that will get you farther. It’s also important to remember that water all by itself is good for your skin, so even just by preventing dehydration, you might improve the look of your skin.
The Downside?
You knew there had to be one, right?
Drinking too much lemon water can increase erosion of tooth enamel. To reduce the risk, keep it to no more than 1-2 glasses a day, drink it with a straw, and rinse your mouth after. Lemon water might also aggravate acid reflux in some people, so be careful there, too.
At the end of the day, lemons do have some health benefits, so include them in your diet if you like them, but don’t expect miracles.
