Soy milk may increase the risk of breast cancer. Fat-free foods are healthier than high-fat foods. Vegans and vegetarians are deficient in protein. Some misconceptions about nutrition seem to remain in American culture like a terrible song stuck in your head.
So, to set the record straight, we asked the top 10 nutrition experts in the US a quick question. What nutrition myths would you like to dispel and why? Here’s what they said.
Myth #1: Fresh fruits and vegetables are always healthier than canned, frozen, or dried ones.
Despite the persistent belief that “fresh is best,” research shows that frozen, canned, and dried fruits and vegetables are just as nutritious as their fresh counterparts.
“They save money and are an easy way to keep fruits and vegetables readily available at home,” said former Director of Nutrition Security and Health Equity at the U.S. Department of Agriculture. Sarah Blaich, a professor of public health, said. Harvard TH Chan School of Public Health policy. One caveat: Some canned, frozen, and dried varieties contain sneaky ingredients like sugar, saturated fat, and sodium, so read nutrition labels and minimize those ingredients. Please choose products that are moderate.
Myth #2: All fat is bad.
When studies published in the late 1940s found a correlation between high-fat diets and high levels of cholesterol, experts reasoned that reducing the amount of total fat in the diet lowered the risk of heart disease. By the 1980s, doctors, federal health experts, the food industry, and the news media were reporting that a low-fat diet could benefit everyone. .
Dr. Vijaya Slumpdi, an assistant professor of medicine at the UCLA Center for Human Nutrition, says fat slander has resulted in many people (and food manufacturers) losing calories from fat to refined carbohydrates such as refined flour. Said to replace calories.Added sugar. (Remember SnackWell’s?) “In exchange for keeping the country lean, overweight and obesity rates have risen significantly,” she said.
Not all fats are actually bad, Slumpdi added. Certain types of fats, including saturated and trans fats, can increase your risk of conditions such as heart disease and stroke, while monounsaturated fats (olive and other vegetable oils, avocado, certain nuts and seeds, (found in ) and polyunsaturated fats (found in sunflower and other vegetable oils, walnuts, fish and flaxseed) – can actually help reduce risk. It is also important for providing energy, producing important hormones, supporting cell function, and aiding in the absorption of some nutrients.
If you see a product labeled “fat-free,” don’t automatically assume it’s healthy. Instead, prioritize products with simple ingredients and no added sugar.
Myth #3: “Calories in, calories out” is the most important factor for long-term weight gain.
It is true that if you take in more calories than you burn, you are more likely to gain weight. If you burn more calories than you burn, you are likely to lose weight, at least in the short term.
However, the study does not suggest that eating more causes sustained weight gain and makes you overweight or obese. “Rather, the type of food we eat may be a long-term factor,” says Dr. Refined and starchy snacks, cereals, crackers, energy bars, baked goods, sodas, Ultra-processed foods, such as sweets, are digested quickly, pumping large amounts of glucose, fructose, and amino acids into the bloodstream, which can have a particularly negative impact on weight gain. Converted to fat in the liver. Instead, what you need to do to maintain a healthy weight is to move from counting calories to eating healthier overall, prioritizing quality over quantity.
Myth #4: People with type 2 diabetes should not eat fruit.
This myth stems from confusing fruit juices (which are high in sugar and low in fiber and can raise blood sugar levels) with whole fruits.
However, research has shown that this is not the case. For example, some studies have shown that a person who eats her one serving of fruit a day, especially blueberries, grapes and apples, has a lower risk of developing type 2 diabetes. And other research suggests that eating a whole fruit can help control blood sugar levels if he already has type 2 diabetes.
Linda Siue, M.D., an internist and director of culinary and lifestyle medicine at Kaiser Permanente San Francisco, said everyone, including those with type 2 diabetes, can benefit from the health-enhancing nutrients in fruit. It’s time to break the myth. Fiber, vitamins, minerals, antioxidants and more.
Myth #5: Plant-based milks are healthier than dairy milks.
There is a perception that plant-based milks such as oats, almonds, rice and hemp are more nutritious than cow’s milk. Consider protein: Milk typically contains about 8 grams of protein per cup, while almond milk typically contains about 1 to 2 grams per cup of Oat milk usually contains about 2 to 3 grams per cup. containing potentially harmful sodium and added sugars).
Myth #6: White potatoes are bad for you.
Potatoes have often been criticized in the nutrition industry for their high glycemic index. That means it contains rapidly digestible carbohydrates that can spike blood sugar levels. “It’s rich in vitamin C, potassium, fiber and other nutrients, especially when eaten with skin,” says Dafen Ultema Johnson, program officer for food communities and public health at the Center for a Livable Future. and effective. It’s also easy to get because it’s cheap and you can find it in grocery stores year-round. Healthier preparation methods include roasting, baking, boiling, and deep-frying.
Myth #7: Do not give your child peanut products in the first few years of life.
For years, experts have said that the best way to prevent children from developing food allergies is to avoid common allergenic foods such as peanuts and eggs during the first few years of life. We told new parents. But now allergy experts say it’s better to introduce your child to peanut products early.
If your baby has no severe eczema or known food allergies, you can start peanut products (such as diluted peanut butter, peanut puffs, and peanut powder) around 4-6 months of age. Solid ready. Start by mixing two teaspoons of smooth peanut butter with water, breast milk, or formula and having him two to three times a week, says a professor of pediatrics and Northwestern food allergy specialist at the Feinberg School. and Ruchi, director of the Asthma Research Center, said Dr. Gupta. of medicine. If your baby has severe eczema, ask your pediatrician or allergist first to start peanut products at about 4 months. “It’s also important to feed your baby a diverse diet in the first year of life to prevent food allergies,” he said.
Myth #8: Plant proteins are incomplete.
“‘Where do you get your protein?’ is the question vegetarians are most often asked,” said Christopher Gardner, a nutritional scientist and professor of medicine at Stanford University. There is a myth that some amino acids, also known as building blocks, are completely missing. The difference, says Gardner, is that the proportions of these amino acids are not as ideal as those in animal products. You should eat a variety of plant-based foods throughout the day, such as cereals, grains, and nuts, to get enough total protein. Fortunately, most Americans get enough protein each day. “It’s easier than most people think,” said Gardner.
Myth #9: Eating soy-based foods may increase your risk of breast cancer.
High-dose phytoestrogens in soy called isoflavones have been shown to stimulate the growth of breast tumor cells in animal studies. “However, this relationship has not been established in human studies,” says Dr. Frank Hu, professor and chair of the Department of Nutrition at the Harvard TH Chan School of Public Health. So far, science has not shown an association between soy consumption and breast cancer risk in humans. It may even have a protective effect on breast cancer risk and survival.”Soy foods are also a rich source of beneficial nutrients, including high-quality protein, fiber, vitamins and minerals that have been linked to reducing the risk of heart disease.” “The research is clear: Be confident about incorporating soy foods into your diet.”
Myth 10: Basic nutritional advice keeps changing.
This is not the case, said Dr. Marion Nestlé, emeritus professor of nutrition, food research, and public health at New York University. Dietary recommendations advised balancing calories and minimizing foods high in saturated fat, salt, and sugar. , the science is evolving, but the final dietary guidance remains consistent. Not too much. mainly plants. “That advice was valid 70 years ago and is still valid today,” Nestlé said. And he leaves plenty of room to eat his favorite foods.
This article was originally published in The New York Times.
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