Debunking Common Nutrition Myths: What the Experts Say

Debunking Common Nutrition Myths: What the Experts Say

Nowadays, it seems most people have strong opinions on how to eat, which diet is best, or what is considered healthy or not healthy when it comes to food and nutrition. The reality is that nutrition is a nuanced topic. What might work for some, does not work for others. That said, experts do agree there are several food myths and misconceptions that persist.

Myth #1: Only shop the perimeter of the grocery store

The center aisles contain a treasure trove of nutrient-dense and cultural foods including frozen fruit, veggies and seafood, canned beans, fruit and vegetables, as well as dried beans, whole grains, nuts, seeds and spices.

Myth #2: Low calorie and low fat means healthier

Opting for the lowest calorie options possible will usually leave you feeling hungry and unsatisfied, causing you to eventually overeat. Fat helps us feel full, better absorb fat-soluble vitamins, and provides flavor.

Myth #3: Natural sugars are healthier than table sugar

While honey, maple syrup, and other natural sweeteners have some properties, they do not offer much nutrition and aren’t necessarily healthier than table sugar. Excessive sugar consumption has been linked to increased risks for diabetes, cardiovascular disease, cancer, metabolic disorders, depression, and cognitive impairment. Moderation is key.

Myth #4: Sea salt is healthier than table salt

Just like for sugars, sea salt and Himalayan salt are ultimately salt, and contain about 40% sodium, similar to table salt. Excessive sodium consumption is linked to high blood pressure and other health issues, so it’s important to limit overall sodium intake regardless of the type of salt used.

Myth #5: Eggs are bad for you and raise your cholesterol

For years, reports steered people away from eggs because of their high dietary cholesterol. However, research started showing that saturated fat, not dietary cholesterol, may increase the risk of heart disease. Eggs are an affordable high-quality protein, packed with B vitamins, vitamin D, choline, and have an incredible amount of health benefits.

Myth #6: Don’t eat after 6 p.m. or 7 p.m.

Your body doesn’t have an internal clock that yells to your cells, ‘It’s 6 p.m., time to store this food for weight gain!’ Energy is energy no matter when it is consumed. Eating more earlier in the day may help manage hunger later on and prevent overeating. Focus on food choices and listen to your body’s hunger cues.

Myth #7: Coffee is a meal

While black coffee is antioxidant-rich, it only has about 5 calories and no protein, fat, or carbohydrates. Coffee is not a replacement for breakfast or any meal. Include quick breakfast options like peanut butter on frozen waffles, Greek yogurt with fruit, or hard-boiled eggs on avocado toast to start the morning off right.

Expert Advice

The seven myths listed above are just a few of the countless misconceptions about nutrition that continue to confuse people. It’s important to approach the topic with an open mind and consult with informed professionals like dietitians to ensure a well-balanced approach to food and nutrition.

Remember, nutrition is not a one-size-fits-all solution. What works for one person may not work for another. The key is to focus on a balanced diet, moderation, and making informed choices to support your individual health and wellness goals.

For additional information and personalized advice tailored to your specific needs, consult a registered dietitian or nutrition expert.