Researcher Sophie Egan surveyed some of America’s most prominent nutrition, diet, and health experts about common food-related myths they wish to debunk. Some of these misconceptions are as follows:
1. Fresh fruits and vegetables are always healthier than canned, frozen, or dried versions. This is not true. Studies show that canned or dried fruits and vegetables can be just as nutritious as fresh ones, while also being more affordable and easier to store and transport. However, it is important to watch for added sugars, preservatives, saturated fats, and sodium. Opt for canned products with little to no added harmful ingredients.
2. All fats are harmful and reducing fat intake lowers the risk of heart disease. This is false. This misconception has led some people to replace necessary calories from fats with calories from refined carbohydrates, such as white flour and added sugar. Rather than helping with weight control, this shift has contributed to a significant rise in obesity rates. Not all fats are bad. While saturated and trans fats can increase the risk of heart disease and stroke, healthy fats, like monounsaturated fats (found in olive oil, other vegetable oils, avocados, and some nuts and seeds) and polyunsaturated fats (found in sunflower oil, walnuts, fish, and flaxseeds), are beneficial. These good fats provide energy, support hormone production, aid cell function, and help with the absorption of certain nutrients.
3. Eating more calories than we burn can lead to weight gain. This is not entirely true. The types of foods we eat play a major role in weight gain or loss. It is not just about the quantity, but the quality of the calories consumed. To maintain a healthy weight, prioritizing a balanced, nutritious diet is essential.
4. People with type 2 diabetes should avoid eating fruit. This is a common misconception. Research shows that consuming one serving of whole fruit (not juice) daily, especially blueberries, grapes, and apples, is associated with a lower risk of developing type 2 diabetes.
5. Plant milks made from oats, almonds, rice, and hemp are more nutritious than cow’s milk. This is false. Cow’s milk contains about 8 grams of protein per cup, while almond milk typically has only one to two grams. Similarly, oat milk often contains added sodium and sugars, which can negatively impact health.
6. Eating potatoes is bad for your health. This is untrue. Potatoes are rich in vitamin C, potassium, fiber, and other nutrients, especially when eaten with their skins on.
7. You shouldn’t feed peanuts or eggs to babies. This is false. It is actually recommended to introduce these foods early in babies’ diets.
8. Plants lack protein. This is false. In reality, all plant foods contain all 20 amino acids, though typically in smaller amounts than animal foods. To get a complete protein profile, it is enough to eat a variety of plant foods throughout the day, such as beans, grains, and nuts.
9. Eating soy-based foods may increase the risk of breast cancer. There is no scientific evidence to support this claim. In fact, consuming soy products like tofu, tempeh, edamame, miso, and soy milk may actually have a protective effect against breast cancer.
By Ahmad alsarra
email: [email protected]
email: [email protected]
