To eat smart, eschew food myths
You may be surprised that nutritional science is a new and evolving field. While food and nutrition have been studied for centuries, much of what we understand about the role of nutrition in human health has been discovered more recently. Plus, scientific evidence continues to emerge all the time, with new studies shaping and updating food and nutrition recommendations.
Considering the evolving nature of nutritional science, it makes sense to keep an open mind about our eating habits. Keeping up with the science often means that today’s food advice can become tomorrow’s food myths. Here are six common ones debunked to help you update your own thinking about nutrition.
MYTH 1 >> Indulge in “superfoods.”
While “superfoods” like acai, coconut oil, goji berries, kombucha, garlic and avocado are touted for their amazing nutritional benefits, there are potential disadvantages to overindulging in them. Some have lots of calories and can be problematic, especially in large quantities. It’s important to have realistic expectations for how these foods can benefit health. Superfoods can be included as part of a healthy lifestyle but shouldn’t be seen as a short-term treatment for health conditions.
MYTH 2 >> Juice cleanses detox your body.
Juice cleanses are marketed as a way to jump-start weight loss or remove toxins from the body. Unfortunately, these marketing campaigns feed into a human interest in quick fixes. Science doesn’t support the use of juice cleanses to do what our healthy organs do naturally. Plus, juices lack the balanced nutrition needed to energize and nourish the body safely.
MYTH 3 >> Don’t eat after 7 p.m.
You may have heard the theory that eating late is harmful. The truth is there is no magic time to stop eating before bed, and everybody is different. The time to finish eating may be determined, at least in part, by the time you start eating during the day. The times we wake and go to bed impact meal times. While some folks may need to avoid eating late at night to manage symptoms of heartburn, for example, others may need a bedtime snack to get adequate calories or manage blood sugar levels.
MYTH 4 >> Gluten-free diets are healthier.
Gluten is a protein found in wheat and some other grains. A gluten-free diet is the only treatment for celiac disease. However, foods labeled gluten-free are not inherently healthier or more nutritious. In fact, cutting out gluten can have some unintended consequences. Gluten-free products can be higher in sugar and calories and lower in gut-balancing fiber and B vitamins. Plus, eating gluten-containing foods is linked to a lower risk of developing type 2 diabetes.
MYTH 5 >> Healthy eating is expensive.
It’s a common myth that healthy food is expensive. Certainly, there are healthful specialty and convenience foods that come at a high price point, but at the same time, some of the most nutrient-dense foods are relatively low-cost. These foods include beans, leafy green vegetables, oats, carrots, brown rice, tofu, apples, sunflower seeds and much more. Shopping in bulk, on sale and in season and having a willingness to prepare meals at home can provide additional cost savings.
MYTH 6 >> “Fat-burning” foods help with weight loss.
Some foods are touted for their “fat-burning” or “metabolism-boosting” benefits. The fact is, there is little science to support these claims. Metabolism, or the amount of energy the body needs to function properly, is determined by factors like age, body size and activity level. The best way to have a healthy metabolism is not by eating foods like chile peppers and grapefruit, but by staying active with musclestrengthening and cardiovascular exercise.