10 Food Myths Experts Wish Were False

 10 Food Myths Experts Wish Were False

To uncover the truth about fat, dairy, soy, and other topics, we polled some of the top experts in the nation.

Breast cancer risk may increase if soy milk is consumed. Foods low in fat are better for you than those rich in fat. Protein is lacking in the diets of vegans and vegetarians. Some erroneous nutritional beliefs appear to persist in American culture like a horrible song that keeps playing in your head.

Myth No. 1: Fresh produce is always better for you than canned, frozen, or dry options.

Research has shown that dried, canned, and frozen fruits and vegetables can be just as nutrient-dense as their fresh counterparts, contrary to the widely held idea that "fresh is better."

They can also help people save money and ensure that there are always fruits and vegetables available at home, according to Sara Bleich, professor of public health policy at the Harvard T.H. Chan School of Public Health and the departing director of nutrition security and health equity at the U.S. Department of Agriculture. One warning: Dr. Bleich advised consumers to study nutrition labels and choose goods that limit the use of deceptive ingredients like added sugars, saturated fats, and sodium in their canned, frozen, and dried food options.

Myth No 2: All fat is unhealthy

After research showing links between high-fat diets and high cholesterol levels were published in the late 1940s, doctors concluded that lowering your intake of total fats would lower your chance of developing heart disease. A low-fat diet might be beneficial for everyone by the 1980s, according to doctors, federal health experts, the food business, and the news media, even though there was no conclusive proof that doing so would stop problems like heart disease, being overweight, or being obese.

As a result, the demonization of fats led many people, according to Dr. Vijaya Surampudi, an assistant professor of medicine at the University of California, Los Angeles, Center for Human Nutrition.

Don't assume a product is healthy just because it has the label "fat-free," advised Dr. Surampudi. Rather, give preference to goods with basic ingredients and no added sugars.

Myth #3: The main cause of long-term weight gain is "calories in, calories out."

It is true that you will most likely gain weight if you consume more calories than you burn. Additionally, you will undoubtedly lose weight if you burn more calories than you take in, at least temporarily.

But the evidence does not support the idea that eating more will result in a persistent weight gain that leads to obesity or overweight. More likely, according to Dr. Dariush Mozaffarian, a professor of nutrition and medicine at the Friedman School of Nutrition Science and Policy at Tufts University, "it's the types of foods we eat that may be the long-term drivers" of such disorders.

Myth #4: Fruit shouldn't be consumed by those who have Type 2 diabetes

This misconception is the result of mixing together fruit juices with whole fruits, which can cause blood sugar levels to rise due to their high sugar and low fibre content.

However, studies show that this is untrue. One serving of whole fruit per day, especially blueberries, grapes, and apples, according to some research, lowers the risk of acquiring Type 2 diabetes. Furthermore, according to other studies, eating whole fruits can help you manage your blood sugar if you already have Type 2 diabetes.

Myth No. 5: Vegan milk is better for you than regular milk

Some people believe that plant-based milks, like those derived from oats, almonds, rice, and hemp, are healthier than cow's milk. Former U.S. deputy secretary of agriculture Kathleen Merrigan, a professor of sustainable food systems at Arizona State University, said, "It's just not true." Think about protein: Cow's milk typically has eight grammes of protein per cup, whereas almond and oat milk typically have one to two and two to three grammes of protein per cup, respectively. While the nutritional value of plant-based beverages might vary, according to Dr. Merrigan, many of them contain more additional substances than cow's milk, such as sodium and added sugars, which can have negative health effects.

Myth number 6: White potatoes are unhealthy

Because of their high glycemic index, which indicates that they contain quickly digestible carbs that might increase your blood sugar, potatoes have frequently been demonised in the nutrition community. However, according to Daphene Altema-Johnson, a programme officer for food communities and public health at the Johns Hopkins Center for a Livable Future, potatoes can actually be good for your health. They are abundant in fibre, potassium, vitamin C, potassium, and other nutrients, particularly when eaten with the skin. They are more readily available because they are also affordable and available all year long at grocery stores. The following cooking techniques are healthier: roasting, baking, boiling, and air frying.

Myth No. 7: During the first several years of a child's existence, you should never give them goods containing peanuts.

For many years, specialists advised expecting parents that the best approach to prevent their kids from developing food allergies was to avoid giving them common allergens during their first few years of life, such as peanuts or eggs. However, according to allergy experts, it's now preferable to introduce your child to peanut goods from a young age.

At roughly 4 to 6 months, when your baby is ready for solids and assuming they don't have severe eczema or a known food allergy, you can start introducing peanut products (such as watered-down peanut butter, peanut puffs, or peanut powders, but not entire peanuts). Beginning two to three times a week, combine two teaspoons of smooth peanut butter with water, breast milk, or formula, advised Dr. Ruchi Gupta, a paediatrics professor and the head of the Northwestern Feinberg School of Medicine Center for Food Allergy & Asthma Research. Ask your paediatrician or an allergist about starting peanut goods at roughly 4 months if your kid has severe eczema.

Myth No. 8: Plants' protein is insufficient.

According to Stanford University nutrition expert and professor Christopher Gardner, "'Where do you obtain your protein?' is the No. 1 question vegetarians get asked." The misconception, or "building blocks of proteins," according to him, is that some amino acids are entirely absent from plants. According to Dr. Gardner, all plant-based foods actually contain all 20 amino acids, including all nine essential ones. The proportion of these amino acids, however, isn't as ideal as that in animal-based foods. You only need to eat a variety of plant-based meals throughout the day, like beans, grains, and nuts, to acquire an appropriate mix.

Myth 9: Consuming soy-based foods can raise your risk of developing breast cancer.

In experiments on animals, it was discovered that isoflavones, plant oestrogens present in soy, stimulated the growth of breast carcinoma cells. Professor and department head of nutrition at the Harvard T.H. Chan School of Public Health, Dr. Frank B. Hu, stated that "human research have not supported this association." As of now, there is no evidence in support of a connection between soy consumption and human breast cancer risk. Consuming soy-based foods and beverages, such as tofu, tempeh, edamame, miso, and soy milk, may actually reduce the chance of developing breast cancer and increase survival rates. "Soy meals are also a powerhouse of nutrients that can minimise heart disease risk,"

Myth No. 10: Basic nutritional advice frequently changes.

Dr. Marion Nestle, professor emerita of nutrition, food studies, and public health at New York University, disagreed with this. The first dietary guidelines for preventing obesity, Type 2 diabetes, heart disease, and other conditions of a similar kind were made in the 1950s, and they suggested balancing calories and avoiding meals heavy in saturated fat, salt, and sugar. 

The most recent U.S. Dietary Guidelines recommend the same. Yes, science changes, but the fundamental dietary advice never changes. Eat food, as author Michael Pollan summarised in only seven words: not excessively. mostly plants According to Dr. Nestle, that counsel was sound 70 years ago and is still valid now. It also gives you plenty of room to eat the things you enjoy.