Healthy Eating Myths vs Facts. This is especially true during the times of year when food may be harvested before peak ripeness and have to travel further to reach you. That bowl of cornflakes isn’t as healthy as it may seem. We asked some expert dietitians for help in decoding these healthy food myths once and for all. 20 Health and Wellness Myths Debunked 1. Pin It; Share; It seems that a new fad diet plan pops up every few weeks, touting the … Oats have soluble fiber, known for binding to cholesterol in the digestive tract and getting rid of it in the body. Although it's unlikely that simply drinking orange juice will help you cure a cold, it certainly can't hurt to enjoy some as part of a balanced diet while battling your cold and it can help relieve symptoms. But "the calorie difference is so small it doesn't add up to a hill of beans," says John Foreyt, Ph.D., director of the Behavioral Medicine Research Center at Baylor College of Medicine in Houston. 7 Nutrition and Healthy Eating Myths You Need To Stop Believing – 2020 Guide. FACT. Eating at night can affect weight gain.. Dr. John Foreyt: "Calories are calories are calories, and it doesn't matter what time you eat them. extracts have been linked to liver problems, Learn how to harness the power of tea to lose weight, in some cases can contain more antioxidant nutrients. "Cravings tend to occur when your diet is restricted or boring, or when you know that you can't have something," says Pelchat. Filed Under: Weight Loss Tagged With: Healthy eating habits, healthy eating myths, keep your body fit, keep your body healthy, myths about healthy eating, myths and facts about food, what are some common food myths… "If it's forbidden, you usually want it more.". When people with celiac disease or gluten intolerance go gluten-free, "they do feel better and more energetic," adds Thompson, "but that's only because they were feeling so sick before." John Foreyt, Ph.D., is the director of the Behavioral Medicine Research Center at Baylor College of Medicine. Myth 8. Reviewed by UPMC. But if you cut out so-called "good-carb" foods, such as whole grains, beans, fruits and vegetables, you're missing out on your body's main source of fuel as well as vital nutrients and fiber. You might be surprised to find out that yes, some of these "food myths" are actually true, based on solid research. If you don't have a medical reason for following a gluten-free diet, "there's probably no benefit," says Tricia Thompson, R.D., a Massachusetts-based dietitian and founder of glutenfreedietitian.com. EatThis.com is part of the AllRecipes Food Group. 1. That's right—it's totally OK if you can eat that square of dark chocolate as a treat. All Rights Reserved. Here are 21 healthy eating myths to put to rest – the sooner you do so, the better for your health, weight and wellbeing. Though consumers who fill their shopping carts with products labeled "No HFCS" might feel otherwise, the idea that high-fructose corn syrup is any more harmful to your health than sugar is "one of those urban myths that sounds right but is basically wrong," according to the Center for Science in the Public Interest, a Washington, D.C.-based nutrition and health advocacy group. When you are ready to eat, help yourself to a healthy option like oatmeal with fresh berries. Gluten intolerance, on the other hand, may be diagnosed when abdominal distress, and sometimes fatigue, regularly occurs after consuming gluten-and celiac disease has been ruled out. When I was a teenager, I steered clear of chocolate. One study found that consumption of both 100% fruit juice and soda were associated with increased risk of all-cause mortality, too. Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy. One problem is that our bodies weren't designed to handle a large amount of fructose at a time, she notes, because we wouldn't have come across it in our food supply. Cholesterol is a complicated equation — and while eating more than a couple of eggs each day could have an effect on your cholesterol count, research shows that eating … We also cover the warning signs of common dieting myths such as skipping breakfast, restricting food, denying all treats, not eating … Too much honey, agave syrup or dehydrated cane juice would likely cause the same health problems. But Harvey-Berino acknowledges that low-carb eating can help many people manage their weight-especially if you're "one of those people who has a hard time staying in control when you eat carbohydrate-rich foods." We all have heard the phrase "an apple a day keeps the doctor away," or had Mom tell us for years to eat and drink certain things to stay healthy and strong. But busting myths, and explaining the science behind healthy eating is one of my favorite parts of my job. Indeed, a consensus report published last year in the journal Pediatrics noted that "available research data do not support the use of a casein-free diet, a gluten-free diet, or combined gluten-free, casein-free diet" for people with autism spectrum disorders. And it's not just the extra calories they provide that may be hurting us; research by Stanhope and others suggests that fructose itself in added sugars may be hazardous to our health too. Related: Which Broccoli Is Better: Raw or Cooked? A balanced diet, enough sleep and regular exercise are usually the best course for fighting diseases and staying healthy, he notes, "and that just isn't as interesting to people.". You’ve probably heard the myth that eggs are bad for your heart because the yolks have cholesterol. Read more about low-GI eating. All Right Reserved. The advice we will be looking over is stuff you have probably heard more than once about what you should and should not be eating. The chief heart-disease culprits are "saturated and trans fats, which have much greater impact on raising blood cholesterol," notes Kris-Etherton. Carrots are rich in beta-carotene, which the body converts to vitamin A. Vitamin A supports cornea function and is a component of a protein in our eyes that's responsible for allowing us to see in low-light conditions. Eating fat makes you fat.. There isn't any evidence that not eating-or consuming only juice-for any period of time makes them do this job any better. Let’s debunk a few common myths so you can feel more confident about your food choices. There is nothing wrong with eating at night, as long as you are aware of the... 2. Myth: Carbohydrates are bad. Hot peppers get their heat from a compound called capsaicin, which provides the heat you expect from adding peppers or hot sauce to your recipes or meals. And no, the chocolate that you stopped eating … Offers may be subject to change without notice. And it's much easier than you may think to eat foods commonly found in this diet. In theory, as long as you don’t exceed your daily caloric intake (no matter when you eat… Animal-based protein-rich foods like eggs and meat provide all nine of these "essential" amino acids, but nearly all plant foods are low in at least one. "Although 100% fruit juices do retain some of the vitamins and minerals from the fruit, both soda and fruit juice are mainly comprised of sugar and water. Our metabolisms rev up slightly each time we eat, as our bodies process what we've consumed. Let’s dispell these myths about healthy eating and celebrate everything that a healthy diet has to offer. "Apples contain fiber, vitamin C, and a variety of other beneficial plant nutrients that can support overall health. August 8, 2016. You can’t snack. Learn how to harness the power of tea to lose weight. "But those enzymes are denatured-and thus inactivated-when they reach our stomachs. And in studies that compare the effects of HFCS with other sweeteners, HFCS and sucrose have very similar effects on blood levels of insulin, glucose, triglycerides and satiety hormones. Myths and Facts About Healthy Eating. ", What about the claim by some raw-foodistas that our bodies have a limited lifetime supply of enzymes-and that by eating more foods with their enzymes intact, we'll be able to spare our bodies from using up their supply? "According to one study, higher intake of carotenoids was associated with reduced risk of advanced age-related macular degeneration," says Martin. It can get pretty confusing—which is why we asked several nutritionists to set the record straight on some of the biggest healthy-eating myths around. Here, five common healthy eating myths you've likely heard through the grapevine-and why you should ignore them. © 2020 Galvanized Media. "The reality is that you don't really have a finite number of enzymes; you'll continue to make enzymes as long as you live," says Davis. Peter M. - October 2, 2020. Celebrity nutritionist Rujuta Diwekar dispels common food myths with some healthy-eating facts that may surprise you. 6 Healthy-Sounding Foods That Really Aren't. Eating at night will make you fat. A full month of easy-to-make recipes and helpful meal-prep tips, this healthy meal plan sets you up for weight-loss success. It is much more difficult to get a definitive medical diagnosis of celiac disease if one stops eating gluten.). Planning healthy snacks between meals can help you to control your appetite. "At the minimum, these kids merit a nutrition consultation with a registered dietitian to determine if there's an underlying problem. ", https://www.eatingwell.com/article/7827010/coronavirus-and-backyard-bbqs/egg/, | Credit: You should only eat … According to this one study, daily apple consumption wasn't associated with fewer doctor's visits, but it was associated with the use of fewer prescription medications. MYTH? Behind most food and nutrition myths, there's a kernel of truth. It was because I had read, somewhere, that chocolate caused acne-and the last thing I wanted was zits. So, too, are X-rays and gamma rays-which do pose health concerns. But objective clinical studies haven't shown that the diet works. If you are not hungry first thing, listen to your body. Improving your health, losing weight, or fulfilling whatever goals you have for eating a healthy … Problems arose when we learned how to turn foods-which contain fiber, water and other nutrients-into pure sources of sugars (e.g., refining sugarcane into table sugar). Not because of the calories or even the fat (which was considered the ultimate evil back in the '70s). So by having many mini meals instead of fewer, larger ones, we shift our metabolism into a higher gear more often-and burn a few more calories. Coffee Isn't Good for You. Here's a cold, hard, science-based look at some of the most oft-repeated ones and what really is the truth behind them. "Since depriving yourself of less nutritious foods that you enjoy can be mentally stressful, lose the all or nothing mentality and enjoy those when you crave them while working on building the Mediterranean style foods into your regular eating pattern," Jones says. EatingWell may receive compensation for some links to products and services on this website. There's no question that loading up on sugary and refined-carbohydrate-rich foods, such as white bread, pasta and doughnuts, can raise your risk of developing health problems like heart disease and diabetes. Some vegetarians may make food choices that could lead to weight gain, such as eating a lot of food high in sugar, fats, and calories. No matter how you slice it, the best diet is one you can stick to, she adds. And that's something! And the types of changes that occur in microwaved food as it cooks are "from heat generated inside the food, not the microwaves themselves," says Brackett. Reality: Whether or not eating … Enzymes are so vital to life, she adds, "the human body is actually quite efficient at producing them.". Coffee, when consumed in moderation (2 to 3 cups daily), is a safe part of a healthy diet and contributes antioxidant … powered by Microsoft News. Myth #1: Eat fruit only in the morning. While green tea intake has been associated with improved cardio-metabolic health, it's important to note that "metabolism" doesn't just mean calorie burn, but rather it involves all of the chemical and physical processes in the body by which molecules are built up and broken down, says Jones. That's right, frozen is just as healthy and it's often the cheaper option, too. 7 Common Food Myths Debunked. "Anything that limits your choices will help you lose weight initially." Myth: Eating wheat, rice or ghee makes you fat Plus, carrots and celery commonly in chicken soup contain vitamin A, which is needed for healthy immune function too. With more and more gluten-free products cropping up in supermarkets, it's easy to think their benefits might stretch beyond the audience for whom they're intended: people with celiac disease and gluten intolerance. "There is no scientific evidence that a food allergy causes weight gain." There's no doubt that fresh fruit is a healthy choice and the perfect snack if you want to eat … "But beware of green tea extract and supplements—it's not the same as sipping on tea from the entire tea leaf, and extracts have been linked to liver problems.". In reality, we need a moderate amount of fat in our body to become healthy… Featured Fitness Sleep Healthy Eating Caregiving Personal Care 18 health myths that are outdated and wrong Nope, eggs are not bad for you and coffee does not stunt your … "Mediterranean style eating patterns have been linked to higher quality of life scores as well as lower depression scores," says Kelly Jones, MS, RD, CSSD, LDN. They found that a strict gluten-free, casein-free (GFCF) diet had no discernable effects on autistic behavior patterns, attention, sleep and other symptoms. This is misguided thinking, says Carol Byrd-Bredbenner, Ph.D., R.D., professor of nutrition at Rutgers University in New Brunswick, New Jersey. Because microwave cooking often cooks foods more quickly, it can actually help to minimize nutrient losses. And be sure to stick to one or two servings. Again, you just want to make sure you're going for dark instead of milk chocolate in order to get those great antioxidants. So, including apples in your diet, along with a variety of other produce, is a good way to support a healthy immune system," says Charlotte Martin, MS, RDN, CSOWM, CPT. ", Related: 6 convincing reasons you should keep carbs in your diet, "Raw foods are unprocessed so nothing's taken away; you don't get the nutrient losses that come with cooking," says Brenda Davis, R.D., co-author of Becoming Raw: The Essential Guide to Raw Vegan Diets (Book Publishing, 2010). It isn't just in your head or a ploy to get you to have more nutritious foods over cake. Researchers don't know what causes this strange, rare condition, called "pica," but some suspect that a lack of iron might somehow affect the body's appetite mechanisms. "As long as your daily chocolate is usually dark chocolate, regular intake has been associated with both improved mood and cognition," says Jones. We have plenty of healthy overnight oats recipes to help you reach those weight-loss goals, too! Epidemiologic studies show that consuming large amounts of added sweeteners-primarily in sodas and other sweetened drinks-is associated with greater risk of fatty liver disease, insulin resistance, heart disease and type 2 diabetes. But probably for just as many others, "each meal is an opportunity to lose control," says Foreyt. "While soluble from any foods can have this action, studies do support daily oatmeal intake for improved LDL cholesterol levels! Eating small amounts of lean meats can also be part of a healthy plan to lose or maintain weight. Following the Mediterranean diet will actually make you feel better. An apple a day really does help keep the doctor away after all! A blood test is used to diagnose celiac disease. The truth: Your body has its own elegantly designed system for removing toxins-namely, the liver, kidneys and spleen. "High-Fructose Corn Syrup (HFCS) is worse for you than sugar… Those who stay slim don't follow diets or nutrition trends. Our current intake, however, hovers around 355 calories per day. One systematic review even found consumption of capsaicinoids to increase energy expenditure by approximately 50 calories per day. Use of this site constitutes acceptance of our, Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories, 6 convincing reasons you should keep carbs in your diet. A healthy diet comes from paying attention to one or two types of foods. Whether you're using a microwave, a charcoal grill or a solar-heated stove, "it's the heat and the amount of time you're cooking that affect nutrient losses, not the cooking method," she says. In short, it seems to be no worse-but also no better-than sucrose, or table sugar. When a handful of major studies recently compared low-carb diets with low-fat diets and other approaches to losing weight, notes Harvey-Berino, they found that in the first few months, those following the low-carb diets tended to lose slightly more weight. Ken Burris, The 13 Biggest Nutrition and Food Myths Busted. We zeroed in on eight myths about healthy eating that especially need to die. © 2021 EatingWell.com is part of the Allrecipes Food Group. What you should eat in the morning to boost energy, stop cravings and support your overall health. https://www.healthline.com › nutrition › biggest-lies-of-nutrition "This may be due to both sensory characteristics of chocolate that are enjoyed as well as due to the phytochemical compounds in chocolate.". "Eggs are bad for your heart.". (If you suspect you have trouble with gluten, don't self-diagnose. One recent report noted that although there was a greater weight loss initially, low-carb dieters tended to regain more weight by the end of three years when compared with low-fat dieters. We separate the science from the silliness. But it’s not that simple. There is one nutrient deficiency that's clearly associated with cravings in humans: iron. The inability to "process" foods, he notes, "would mean the foods are not metabolized and calories would not be absorbed." Calorie-wise, it's a dead ringer for sucrose. `` According to one or two types of foods risk of advanced macular. 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This website truth: your body which Broccoli is better: Raw or?. Your food choices also no better-than sucrose, or table healthy eating myths n't any evidence not! Any period of time makes them do this job any better part of a healthy diet from! The liver, kidneys and spleen, the 13 biggest nutrition and food myths once and for.. We eat, as long as you are not hungry first thing, listen your. Boost energy, Stop cravings and support your overall health up slightly each time we,... Caused acne-and the last thing I wanted was zits juice and soda were associated increased... Or two servings, studies do support daily oatmeal intake for improved LDL levels!