Janice R. Andrews
Diet and nutrition advice is widely available in today’s environment. There seems to be a consensus among friends and social media influencers on what constitutes the ideal eating method. However, not everything you learn about nutrition is true. In actuality, a lot of widely held misconceptions around nutrition and food are false and might influence bad health decisions. Eight dietitians—experts who base their decisions on research rather than fashion—were contacted by Yahoo Life to dispel seven widespread dietary misconceptions that endure in spite of opposing facts. What they said was as follows.
Myth #1: Just browse the grocery store’s perimeter
One of the most pervasive beliefs is that you can only get healthful items like fresh fruit, meat, fish, and dairy products outside the perimeter of a grocery store. This misconception states that processed and packaged goods are found in the middle aisles, which should be avoided.
The creator of NutritionStarringYou.com and a nutritionist, Lauren Harris-Pincus, contends that this is the greatest false myth. “The center aisles contain a treasure trove of nutrient-dense and cultural foods, including frozen fruits, vegetables, seafood, canned beans, and whole grains,” she continues. Ignoring these parts might cost you money and prevent you from getting inexpensive, simple-to-prepare sources of vital nutrients.
Shopping the entire store can help ensure a well-balanced diet, since just 1 in 10 Americans consume the necessary quantity of fruits and vegetables and 95% do not meet daily fiber guidelines.
Myth #2: Eating less fat and calories makes you healthier
Many individuals think that the best method to maintain good health and control weight is to choose foods that are low in calories and fat. Nevertheless, The PCOS Nutritionist Alyssa creator and dietitian Alyssa Pacheco cautions that this strategy frequently backfires. “Opting for the lowest calorie options will usually leave you feeling hungry and unsatisfied, causing you to overeat later,” she explains.
Furthermore, your metabolic rate may drop if you completely eliminate lipids. Nuts, avocados, and oils are examples of foods high in healthy fats that are nutrient-dense and good for general health. Dietitian and Nutrition Education RD founder Catherine Karnatz continues, “A lot of low-fat or fat-free products have added sugars to make up for the flavor loss, which can be harmful to your health.”
The secret is to make sure your diet has adequate amounts of both fats and calories to sustain energy and enjoyment rather than concentrating just on reducing fats and calories. According to the 2020–2025 Dietary Guidelines for Americans, fat should make up 20%–35% of daily calories, with saturated fat making up less than 10% of total calories.
Myth #3: Table sugar is not as healthy as natural sugar
Many people think that natural sugars, such as agave nectar, maple syrup, and honey, are better than pure table sugar. These natural sweeteners are still sugars even if they do have some anti-inflammatory and antioxidant qualities.
According to Pacheco, “At the end of the day, your body digests and views all of these foods as sugar.” Any kind of sugar consumed in excess raises the risk of diabetes, cardiovascular disease, and other illnesses. For women, the American Heart Association suggests consuming no more than six teaspoons of added sugar per day, and for males, no more than nine teaspoons. Regardless of the source of sugar, moderation should be the main goal.
Myth #4: Table salt is not as healthy as sea salt
The idea that Himalayan and sea salts are healthier than ordinary table salt is another widespread misperception. About 40% of both forms of salt are sodium-based, and although trace minerals may be present in sea salt, they are not found in large quantities.
“Regardless of the type of salt used, it’s important to limit overall sodium intake because excessive sodium consumption is linked to high blood pressure and other health issues,” says Michelle Rauch, a dietician with the Actors Fund. The optimal daily salt intake is 1,500 mg, according to the Dietary Guidelines for Americans, which suggest taking no more than 2,300 mg.
Myth #5: Eggs Raisen Your Cholesterol and Are Bad for You
Eggs were avoided for years because of their high cholesterol level. Recent studies, however, have revealed that the influence of dietary cholesterol on blood cholesterol levels is less than previously believed.
The highest limit for dietary cholesterol was eliminated in the 2015–2020 Dietary Guidelines. Sports nutritionist Umo Callins, proprietor of Well Rooted Health and Nutrition, emphasizes that eggs are an excellent source of B vitamins, choline, vitamin D, and high-quality protein. It’s widely accepted that eating six to twelve eggs a week as part of a heart-healthy diet is safe.
Myth #6: Avoid Eating After 7 or 6 P.M.
Another persistent fallacy is the notion that eating beyond a particular hour causes weight gain. “There is no intrinsic clock in your body that signals, ‘It’s 6 p.m., time to store this food for weight growth!’ According to Eat Swim Win creator Katie Schimmelpfenning, energy is energy regardless of when it is eaten.
A post-workout snack is crucial for muscle development and regeneration in people who work out late. Numerous studies demonstrate that consuming a larger amount of food in the evening is more likely to cause weight gain than the time of meals. Dietitian and author Rhyan Geiger advises against setting artificial mealtime deadlines and instead emphasizing good eating practices.
Myth #7: Coffee Qualifies as a Meal
Although a lot of individuals use coffee as a morning fuel, it’s crucial to keep in mind that it’s not a meal. Black coffee lacks important nutrients like protein, fat, and carbs even though it is high in antioxidants and low in calories.
Dietitian Patricia Kolesa, proprietor of the Dietitian Dish, suggests having a well-balanced meal in the morning together with your coffee. You can get the nutrients you need to start your day off correctly with quick alternatives like hard-boiled eggs on avocado toast, Greek yogurt with fruit, or peanut butter on whole-grain bread.
There are a lot of contradicting diet recommendations in the globe, therefore it’s simple to believe food myths that first look plausible but are eventually false. Dietitians want to help individuals make better, more informed decisions by dispelling these misunderstandings. Recall that there is no one-size-fits-all approach to nutrition, and what suits one individual may not suit another. The secret is to concentrate on moderation, diversity, and balance in your diet.
