The Dose Makes the Poison: Understanding Food Safety and Nutrition Concerns

In today's world, there's so much information (and misinformation) about food that it's easy to feel overwhelmed. Concerns about toxins, hormones, carbs, and fats are everywhere, leading many people to feel guilty or stressed about eating anything at all. But let’s break down these worries and put things into perspective.

1. Mercury in Chicken

Mercury is often associated with seafood, but some worry about trace amounts in other foods, like chicken. Chicken contains about 0.0004 parts per million (ppm) of mercury. To even come close to mercury toxicity, you'd need to eat over 5 pounds of chicken every single day for months. That’s far beyond any normal dietary intake.

The Bottom Line: Eating chicken in typical amounts is completely safe.

2. Estrogen in Food

Concerns about estrogen in food often come up with products like soy or dairy. Phytoestrogens (plant-based compounds that mimic estrogen) are found in soy, flaxseeds, and some other plant foods. However, the amounts needed to affect hormone balance are ridiculously high.

For example, you’d need to eat around 90 pounds of soy daily for it to have any significant estrogenic effect.

The Bottom Line: Including soy in moderation as part of a balanced diet will not disrupt your hormone balance.

3. Saturated Fats

Saturated fats have long been vilified, but they’re not inherently harmful. The problem arises when they’re consumed in excess without enough unsaturated fats for balance. Saturated fats play an important role in hormone production and keeping you full after meals.

The Bottom Line: Enjoy healthy sources of fats, including some saturated fat from foods like dairy, eggs, and meat, as part of a balanced diet.

4. Carbs as "Bad Foods"

Carbs have been demonized by fad diets for years, but your body thrives on them as its primary energy source. Complex carbohydrates like oats, potatoes, and whole grains are particularly important for sustained energy and athletic performance.

The Bottom Line: Unless you're eating excessive amounts without balancing your macronutrients, carbs are essential and beneficial.

5. Pesticides in Vegetables and Fruits

Many people worry about pesticide residues on fruits and vegetables. While it’s true that conventional farming uses pesticides, the amounts left on produce are regulated to be safe for consumption. Washing your produce thoroughly further reduces any residue. One of the best ways to wash produce is by soaking it in a solution of water and bicarbonate of soda (baking soda) for about 12-15 minutes, then rinsing thoroughly with clean water. A study published in the Journal of Agricultural and Food Chemistry demonstrated that soaking produce in a 1% baking soda solution for 12-15 minutes effectively removed surface pesticide residues, including two commonly used pesticides, thiabendazole and phosmet. This method was found to be more effective than simply rinsing with water or using commercial produce cleaners. The alkaline nature of baking soda helps break down pesticide molecules, making them easier to wash away. This makes it one of the most reliable options for keeping your fruits and vegetables as clean as possible.

The Bottom Line: Eating a variety of fruits and vegetables—even conventionally grown—is far healthier than avoiding them due to pesticide fears.

6. Artificial Sweeteners

Artificial sweeteners like aspartame and sucralose have been accused of causing everything from cancer to metabolic issues. However, studies have repeatedly shown that these claims are not supported by evidence when consumed within recommended limits.

The Bottom Line: In moderation, artificial sweeteners are safe and can be a helpful tool for managing sugar intake.

7. Preservatives and Additives

Preservatives and food additives often get a bad rap. But remember, preservatives help keep food safe to eat for longer periods and prevent spoilage. The key is moderation.

The Bottom Line: Occasional consumption of foods with preservatives is perfectly fine and won’t harm your health.

Disordered Eating Patterns from Food Avoidance

In recent years, the rise of fear-driven food messaging has led to patterns of disordered eating. Many people become overly focused on avoiding specific foods or ingredients, convinced that nearly everything they consume is toxic or harmful. This can spiral into obsessive behaviors that mirror eating disorders, where individuals struggle to eat freely or nourish themselves properly.

It’s important to recognize that the occasional intake of foods containing trace amounts of hormones, pesticides, or additives is not dangerous. The human body is remarkably resilient and capable of processing small amounts of these substances without harm. Avoiding them entirely often leads to stress and a poor relationship with food, which can be more harmful than the perceived risks themselves.

Addressing Food Guilt

Feeling guilt around food can be a tough mental hurdle to overcome. But food is fuel—it’s a tool to help you meet your goals, not something to fear. Remember, the dose makes the poison. Eating balanced, nutrient-dense meals without obsessing over perfection is the best path forward.

If certain foods don't sit well with you (like egg whites), that's okay—we can find alternatives. Greek yogurt, lean meats, tofu, and protein shakes are all great protein sources.

A Positive Focus on Nutrition

By focusing on consuming whole foods as much as possible, you'll naturally reduce the amount of additives, pesticides, and processed elements in your diet. Whole foods provide essential nutrients your body needs for optimal performance and recovery. However, even if you can't always eat perfectly, it's not the end of the world—the key is remembering that the dose makes the poison. Eating with balance and moderation is what truly matters. You're already doing a great job by being aware of what your body needs and recognizing where your weight feels healthiest. Let’s keep focusing on sustainable, guilt-free nutrition choices that support your strength and performance goals. Remember, it’s not about perfection—it’s about progress.

Forget the food guilt—let’s focus on what fuels you best. Whether you need help refining your nutrition or balancing your training, we’re here to help. Book a call with me or one of our coaches at www.masterathletic.com, and let’s get started.

Nat Galloway
Coach, Master Athletic Performance