Letting Go of Food Myths in Parkinson's Nutrition

I come across a lot of misinformation when it comes to nutrition and especially nutrition as it relates to Parkinson's disease. This misinformation often spreads innocently through social media, blogs, or well-meaning but misinformed advice. Fear of dietary changes or overwhelm can lead people to cling to myths like "What I eat doesn't matter" or "I should avoid protein entirely." Understanding these root causes helps you see why these myths take hold.

Key Factors Fueling Misconceptions:

1. Lack of Specialized Guidance: Few nutritionists or dietitians specialize in Parkinson's, forcing individuals to piece together fragmented advice from blogs, forums, or general health sites. Physicians are provided very little nutrition education during their schooling or practical training. Those who are knowledgeable have often sought additional education.

2. Unique PD Presentations: Your Parkinson's is as unique and quirky as you are. This means that what works for one person may not work for another, making a lot of advice confusing and general advice feel irrelevant.

3. Historical Neglect: For years, diet was dismissed as a minor player in PD management. Even today, many clinicians focus on medications and movement therapies, leaving nutrition as an afterthought.

4. Over reliance on Self-Research: Without clear, PD-specific resources, people need to turn to DIY research. This can lead to confusion between credible science and anecdotal claims. When finding credible research, it can be difficult to determine if the advice is applicable.

Myth vs. Reality: Let's Debunk Some Common Misconceptions

Let's explore some of the most common nutrition myths surrounding PD. I'll uncover the reality behind each misconception and provide nourishing nudges to help you move forward. Whether you're just starting your nutrition journey or have already made significant changes, there's something here for everyone. Remember, small adjustments can lead to big improvements in managing your symptoms and overall well-being.

Myth 1: What I eat doesn’t matter.

Reality: Diet directly impacts brain health, gut function, and symptom management.

Nutrients like antioxidants, omega-3s, and fiber combat oxidative stress and inflammation linked to Parkinson's progression.

Nourishing Nudges:

1. Gain awareness: Track your intake for 3–5 days using a "Real vs. Processed" checklist. Your goal is to understand how much whole, nutrient dense food you are eating vs how much processed and snack food you are eating.

   • Real foods: Whole fruits, veggies, nuts, seeds, legumes, lean proteins.

   • Processed/fast foods: Packaged snacks (chips, cookies), sugary drinks, frozen pizza, boxed mac and cheese, instant soups, ramen noodles, flavored yogurt, microwaveable meals, and sweetened cereals.

2. Add one antioxidant-rich food: Based on your awareness, choose one new antioxidant-rich food to incorporate daily.

Antioxidant-Rich Foods Simplified:

Antioxidant-rich foods are colorful plant foods like berries, leafy greens, and vibrant veggies—think of them as nature's rainbow of protection!

Myth 2: I should avoid protein entirely.

Reality: Protein is critical for muscle health and avoiding it can lead to muscle wasting—a risk that worsens with age and Parkinson's. While protein may interfere with levodopa absorption, this doesn't mean cutting it out entirely. Instead, timing matters.

Nourishing Nudges:

1. Standard Timing: Take levodopa 30 minutes before or 60 minutes after protein-rich meals to optimize absorption. (Increase this to 1 hr. before or 2 hrs. after if you are chronically constipated).

2. Evening Protein Focus: Move larger protein meals to dinner, when medication timing is less critical.

3. Consult Your Team: Work with a nutritionist/dietitian or healthcare provider to tailor protein intake to your medication schedule and muscle health needs.

(This is a large topic…look for a future post dedicated to this topic)

Myth 3: Eating healthy is expensive.

Reality: Whole grains and legumes are budget-friendly and packed with nutrients. Prioritize seasonal produce and bulk purchases. Additionally, most people who hold onto this myth don't have awareness around how much foods cost comparatively. For example, in the US, the average cost of potato chips per pound is about $6.50 while the average cost per pound of bananas is $.62, potatoes $.91, and tomatoes $2.

Nourishing Nudges:

1. Gain awareness: Track the actual cost of foods you are eating.

2. Repurpose leftovers: Turn last night's roasted chicken into tomorrow's salad topping.

3. Add affordable grains and legumes: Incorporate budget-friendly whole grains (oats, brown rice, quinoa) and legumes (lentils, chickpeas, beans).

2 for 1 deal!

Grains and legumes: your gut's best friends. They're cheap AND they'll support your bowel movements, but don't forget to call in the team if things get stuck for more than 3 days.

Myth 4: Sugar intake doesn't affect my symptoms.

Reality: Excess sugar may worsen inflammation and energy crashes. Moderation is key. Avoiding as a rule doesn't mean never. Cake and ice cream for your granddaughter's birthday? Sure. Ice cream every night as a snack can worsen symptoms and cause inflammation and oxidative stress that can quicken progression.

Nourishing Nudges:

1. Gain awareness: Track how much sugar you consume. For one week, write down all added sugars. 4 g = 1 teaspoon sugar. The recommended daily intake for added sugar is 24 g for children/women and 36 g for men.

2. Sweeten more naturally: Warming spices, such as cinnamon, clove, ginger, etc. bring out the natural sweetness in food. Don't be afraid to use these spices liberally.

Myth 5: Changing my diet is too hard.

Reality: Change is hard when we make it hard. We often do this by trying to change too much, too fast. The real key to lasting change is small, incremental shifts over time. Trying to change everything all at once rarely works. Instead, look to incorporate meaningful changes that build over time.

Nourishing Nudges:

1. Choose 1-2 Nourishing Nudges to try this week

2. Use the "crowding out" method: Focusing on adding nutrient-dense plant foods to existing meals instead of cutting out favorites.

Key Takeaways

✅ Small changes matter: Start with one habit (e.g., hydration, meal prep).

✅ Protein timing matters: Consult your healthcare team for personalized advice.

✅ Budget-friendly nutrition: Whole foods can be more affordable than processed options.

✅ Sugar awareness: Understand your intake and explore natural sweetening alternatives.

✅ Awareness is key: Track your food choices to make informed decisions.

Drop a comment and let me know:

1. What dietary changes feel most overwhelming to you?

2. What nutrition advice confuses you and needs a clearer explanation?

(Average prices were accessed via https://fred.stlouisfed.org on March 2, 2025)