From fad diets to old wives’ tales about food, it’s easy to be misled into believing popular diet myths. But just because a particular way of eating generates a certain result for one person, doesn’t mean it’s a universal truth that everyone should apply to their nutrition habits.
Here is the truth about eight of the most popular food myths.
- Carbohydrates (and sugars) are evil because they cause weight gain
Fact: Carbohydrates, do not cause weight gain. Eating more than you require is likely to result in weight gain. Indulging in sugary and refined carbohydrate-rich foods (white bread, pasta, and doughnuts) can raise your risk of developing health problems like heart disease and diabetes.
The surest bet is to follow a balanced nutrient intake. Whole grains, beans, fruits, and vegetables are all “good-carb” foods, while intake of refined sugar and sweet foods should be limited to the strictest minimum.
- All fats are bad for me
Fact: There are different types of fats. Some of them are an essential part of your diet, others should be completely banned from your shopping cart. Unsaturated fats, for example, may protect our health by decreasing the LDL (bad) cholesterol in the blood. Saturated fats from meat and dairy products have been shown to raise total and LDL (bad) cholesterol levels. Meanwhile, trans fats, not only raise total and LDL (bad) cholesterol but also lower HDL (good) cholesterol. Trans fats lurk in all kinds of processed foods, from French fries to cookies. Overall, some fats impact your health positively while others increase your risk for heart disease. The key is to replace bad fats with good fats in our diet.
Just remember that healthy fats allow the body to function normally and are a source of energy. But you should limit your fat intake to no more than 25-30% of daily calories. In general, you should choose low-fat dairy products and lean cuts of meat and poultry. You should include fish (including fatty fish such as salmon) in your diet and keep processed food and fast foods to an absolute minimum.
- People with Type 2 diabetes shouldn’t eat fruit.
Fact: This myth stems from conflating fruit juices — which can raise blood sugar levels because of their high sugar and low fiber content — with whole fruits.
Some studies show, for instance, that those who consume one serving of whole fruit per day — particularly blueberries, grapes, and apples — have a lower risk of developing Type 2 diabetes. And other research suggests that if you already have Type 2 diabetes, eating whole fruits can help control your blood sugar.
Pay attention to the glycemic load or the portion of your fruit serving and the time of intake. Include 2 servings of fruit per day – one should be a perennial fruit such as an apple or banana and the other should be a seasonal fruit. While regulating the portion size—the time of eating fruits also matters. So enjoy the maximum nutritional benefit from your favourite fruits.
- Plant milk is healthier than dairy milk.
Fact: There’s a perception that plant-based milks, such as those made from oats, almonds, rice, and hemp, are more nutritious than cow’s milk. “It’s just not true,” said Kathleen Merrigan, a professor of sustainable food systems at Arizona State University and a former U.S. deputy secretary of agriculture. Consider protein: Typically, cow’s milk has about eight grams of protein per cup, whereas almond milk typically has around one or two grams per cup, and oat milk usually has around two or three grams per cup.
- Eating soy-based foods can increase the risk of breast cancer.
Fact: High doses of plant estrogens in soy called isoflavones have been found to stimulate breast tumor cell growth in animal studies. So far, the science does not indicate a link between soy intake and breast cancer risk in humans. Instead, consuming soy-based foods and drinks — like tofu, tempeh, edamame, miso, and soy milk — may even have a protective effect on breast cancer risk and survival. Soy foods are also a powerhouse of beneficial nutrients related to reduced heart disease risk, such as high-quality protein, fiber, vitamins, and minerals. The research is clear: Feel confident incorporating soy foods into your diet.
- Direct consumption of sugar causes Diabetes.
Fact: It is quite a prevalent belief that eating sugar is the only reason people turn diabetic in the future.
The World Health Organisation responsible for setting up international dietary standards recommends an intake of up to 5 teaspoons of sugar every day. Though excess sugar has strong links with people developing diabetes, it isn’t the sole contributor to high blood sugar levels, as inferred by WHO’s guidelines. Diabetes can be genetically inherited or arise due to body weight, limited physical activity, or even an unbalanced diet.
Choose your sugar sources wisely and avoid those food/ beverage items where sugar levels are beyond your control in adjustments. Being mindful and making wise food and lifestyle choices can help reduce your risk of getting diabetes.
- It’s hard to get enough protein without eating meat.
Fact: There’s protein in almost everything. Even vegetables have a teeny bit of protein in them.
Most people don’t need as much protein as they think they do. A 140-pound woman, for example, needs about 50 to 60 grams of protein a day. Bread has four or five grams of protein per slice. Beans can have 11 or 12 grams of protein per half-cup serving. Peanuts, tofu, and soy milk are also good sources of protein. It’s very easy to get protein from non-animal sources.
- You have to stop eating at a certain time at night to lose weight.
Fact: Your body doesn’t shut down at night. The metabolic rate does slow down at night, which means it may take longer to digest heavy food in the evening. But, you don’t have to avoid food completely after 6 or 7 p.m. to lose weight. If you’re hungry, satisfy your appetite by eating small, healthy snacks based on what you’re craving. A handful of nuts, for example, could eliminate your hunger while addressing your salt craving. In other words, you should be mindful of what you’re eating, but you don’t need to go to bed hungry.
Moderation: Answer to all Myths.
Many popular food myths aren’t true, which is why it’s important to talk to your doctor or a dietitian about a healthy diet. And, any food myth that tells you to restrict a certain food is going to cause you to eventually overindulge and undo any progress you’ve made.
No food group should ever be off-limits, allergies being the exception, of course. Instead, make small and steady changes to your diet, incorporating a variety of fruits, vegetables, whole grains, protein, and healthy fats. And, treat yourself every once in a while.