Fat-free foods are healthier than high-fat foods or that vegetarian diets are low in protein are just some of the myths that have spread in times where healthy eating is important. The New York Times investigated, along with a group of nutrition specialists and academics, the false beliefs that persist in global society. They are widespread beliefs that are booming, because the interest in nutrition is increasing all over the world.
Fresh fruits and vegetables are always healthier than frozen or canned
Probably, it is one of the most widespread beliefs. The belief that fresh is always better has been disproven by research that has revealed that frozen, canned and dried fruits and vegetables can be just as nutritious as fresh.
“They can also be a money saver and an easy way to make sure you always have fruits and vegetables available at home,” she said. Sarah Bleichdirector of nutrition security and health equity for the United States Department of Agricultureas well as a professor of public health policy at Harvard TH.
“However, some canned, frozen, and dried varieties contain uninteresting ingredients like added sugars, saturated fat, and sodium,” Bleich added, so be sure to read Nutrition Facts labels and opt for products that minimize those ingredients. .
all fats are bad
When studies published in the 1940s found correlations between high-fat diets and high cholesterol levels, experts reasoned that reducing the amount of total fat in the diet would lower the risk of heart disease. In the 1980s, doctors, the food industry, and the media reported that a low-fat diet could benefit everyone, although there was no strong evidence that doing so could prevent problems like heart disease or obesity.
Vijaya Surampudi, assistant professor of medicine at University of California, Los Angeles, stated that the stigma towards fats led many people to replace calories from this macronutrient with those from refined carbohydrates. “Instead of helping the country stay lean, the rates of overweight and obesity have gone up significantly,” he explained.
Some types of fat, such as saturated and trans, can increase your risk of heart disease or stroke. However, healthy fats, such as monounsaturated (found in olive and other plant oils, avocados, and certain nuts and seeds) and polyunsaturated (found in sunflower and other plant oils, nuts, fish, and seeds linen), actually help reduce that risk.
People with type 2 diabetes should not eat fruit
This myth comes from fruit juices, which can raise blood sugar levels due to their high content of this ingredient and low fiber content. However, studies have found that this is not applicable to whole pieces of fruit. It has been observed that those who consume them once a day, particularly blueberries, grapes and apples, have a lower risk of developing type 2 diabetes.
Other research suggests that if you already have type 2 diabetes, eating whole fruits may help control your blood sugar. “It’s time to put an end to this myth,” says Dr. cute shiuedirector of culinary medicine and lifestyle medicine at the Kaiser Permanente San Franciscoadding: “Everyone, including those with type 2 diabetes, can benefit from the nutrients that fruits provide, such as fiber, vitamins, minerals and antioxidants.”
Burning the calories you consume is the key to avoiding weight gain
It is true that if you consume more calories than you burn, the person will probably gain weight. And if you burn more calories than you consume, you’ll probably lose weight, at least in the short term. However, research does not conclude that eating more causes sustained weight gain leading to obesity.
“It is the types of food we eat that can be the long-term drivers” of these conditions, explained the doctor. Dariush Mozaffarianprofessor of nutrition and medicine at the Friedman School of Nutrition Science and Policy at Tufts University.
Ultra-processed foods can be particularly damaging to weight gain, as they digest quickly and flood your bloodstream with glucose, fructose, and amino acids, which are converted to fat by the liver. Instead, what it takes to maintain a healthy weight is to move from counting calories to prioritizing overall healthy eating: quality over quantity.
Plant milk is healthier than cow’s milk
“There is a belief that milk of plant origin, such as oat, almond or rice milk, is more nutritious than cow milk. It’s not true,” he said. kathleen merriganprofessor of sustainable food systems at the Arizona State University.
“Typically, cow’s milk has around eight grams of protein per cup, while almond milk typically has around one to two grams per cup, and oat milk typically has around two to three grams. Although the composition of plant-based drinks may vary”, confirmed Merrigan.
White potatoes are harmful to health
“Potatoes have been denigrated in the nutritional community due to their high glycemic index, which means they contain fast-digesting carbohydrates that can spike blood sugar. But these tubers can be beneficial for health,” he said. Daphene Altema-Johnsonprogram officer for food communities and public health at the Johns Hopkins Center for a Livable Future.
They are rich in vitamin C, potassium, fiber and other nutrients, especially when eaten with the skin. In addition, they are cheap and are available throughout the year in the markets, which makes them more accessible. The healthiest preparation methods include roasting, baking, and boiling.
Do not feed your children peanut-containing products in their early years
For years, experts have advised mothers and fathers to avoid common allergenic foods, especially in the first years of life. Now, however, allergists say it’s best to give these products to children early on. “Start with two teaspoons of smooth peanut butter mixed with water, breast milk, or formula, two to three times a week,” she said. ruchi guptaprofessor of pediatrics and director of the Food Allergy and Asthma Research Center at Northwestern Feinberg School of Medicine.
“If your baby has eczema, first ask your pediatrician about starting these products in the first four months. It is also important to feed the child a diverse diet in their first year of life to prevent food allergies,” Gupta recommended.
Vegetable protein is not enough
“‘Where do you get your protein?’ is the number one question vegetarians get asked,” she explains. Christopher Gardner, nutrition scientist and professor of medicine at the Stanford University. “The myth is that vegetables are missing some amino acids,” also known as the building blocks of protein. But actually, all plant-based foods contain all 20 amino acids, including all nine essential amino acids,” Gardner said.
The difference is that the ratio of these amino acids is not as ideal as that of animal foods. So, to get a proper combination, you need to eat a variety of vegetables throughout the day, such as legumes, grains, and nuts, and eat enough protein. “Fortunately, most Americans get enough protein each day. It’s easier than most people think,” Gardner said.
Eating soy-based foods may increase the risk of breast cancer
In some animal studies, high doses of plant estrogens in soy, called isoflavones, have been found to stimulate the growth of breast tumor cells. “However, this relationship has not been proven in work with humans”, asserts the doctor. Frank B Hu, Professor and Chairman of the Department of Nutrition at the Chan School of Public Health at Harvard TH.
So far, science has not proven a link between soy consumption and breast cancer risk in humans. Instead, consuming soy-based foods and beverages, such as tofu, tempeh, edamame, miso, and milk, may even have a protective effect against breast cancer risk and survival. “Soy foods are also a powerhouse of beneficial nutrients linked to lowering the risk of heart disease, such as high-quality protein, fiber, vitamins and minerals,” Hu said.
Nutrition advice keeps changing, and a lot
“That is not so,” declared the doctor marion nestleemeritus professor of nutrition, food studies and public health at the New York University, He added: “In the 1950s, the first dietary recommendations for the prevention of obesity, type 2 diabetes, heart disease, and the like called for balancing calories and minimizing foods high in saturated fat, salt, and sugar. The current dietary guidelines in the United States call for the same thing.”
The specialist concluded by highlighting: “It is true that science evolves, but the basic dietary guide remains constant. As author Michael Pollan distilled into seven simple words: Eat food, not too much, especially vegetables. That advice worked 70 years ago and it still works today.”
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