Avoid sugary sodas and drinks at all costs. Never eat more than two eggs per day. Only eat wholegrain bread — always avoid white.
These are just a few of the alleged diet ‘rules’ that we have been told over the years and misled to believe are the keys to optimal health.
However, growing evidence suggests consuming a healthy diet is much simpler — a balance of all food groups, with little junk and sugar and plenty of vegetables and fruits.
Dieticians have now revealed the most common diet beliefs that are entirely fictitious.
Several of them might come as a surprise; the old idea is that too many eggs are detrimental because of high levels of cholesterol — the fatty substance that causes artery damage.
You might also be amazed to hear that low-calorie doesn’t always mean healthier.
Continue reading to discover the seven most-often-believed nutrition myths that frustrate dieticians.
“Natural’ sugar is more healthy than regular table sugar
Maple syrup and honey may have antimicrobial, anti-inflammatory, and antioxidant properties.
Precisely how this impacts our health is still unknown. However, what has been already proven is that ‘natural’ sugars contain the same amount of calories as table sugar — and have a nearly identical effect on our blood.
“At the end of the day, your body digests and views these foods as sugar,” said dietician Alyssa Pacheco.
An excess of sugar of any type is bad for you. It can increase the risk of weight gain — leading to cancer, diabetes, cardiovascular disease, depression, metabolic disorders, and cognitive impairment.
Pacheco advises that instead of worrying about what type of sugar you choose, pick whichever you prefer and consume it in moderation.
The American Heart Association recommends that women have no more than six teaspoons of added sugar daily, with men having no more than nine teaspoons.
Don’t eat more than two eggs daily
Another fallacy is the belief that eggs are bad for you and can increase your cholesterol. Because of their cholesterol content, eggs have been the subject of fiery debate over their possible role in heart problems.
However, some scientists say there is no link. Studies show cholesterol in eggs does not seem to raise levels of cholesterol the way other foods, like those high in saturated fats.
In 2020, a U.S. team headed by a Harvard researcher found no association between the risk of cardiovascular disease (CVD) and egg consumption, which can lead to stroke or heart attack.
“Eggs can be part of a healthy diet and support muscle maintenance and overall well-being, help meet your daily protein needs, and are a versatile protein source that can be added to many different meals,” said Umo Callins, sports dietician.
Have a coffee and skip breakfast to avoid obesity
Most of us depend on our morning cup of joe. However, it isn’t a breakfast substitute or meal replacement.
Although coffee can be rich in antioxidants, it only contains about five calories and no carbs, protein, or fat.
“While [some] coffee includes protein and fats from milk, it will not leave you full and energized the same way a conventional breakfast does,” said dietician Patricia Kolesa.
Nutritionists also warn that coffee can be acidic and rough on an empty stomach.
Sea salt’s ‘healing’ properties
Similar to sugars — Himalayan salt, table salt, and sea salt are fundamentally all salt and contain around 40 percent sodium, which is the compound that causes and impacts blood sugar.
Sea salt has limited processing and could contain minimal amounts of potassium, magnesium, and calcium.
On the other hand, table salt is processed to remove impurities and usually has added iodine for thyroid health.
As long as your diet remains well-balanced, there isn’t a need to have sea salt to get your minerals.
“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,” says Michelle Rauch, a dietitian for the Actors Fund.
Don’t consume anything after 6 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!’” said dietitian and founder of Eat Swim Win, Katie Schhimmelpfenning. “Energy is energy no matter when it is consumed.”
Schimmelpfenning said people who work night shifts must eat while they are awake. Studies have shown it isn’t what you eat that could cause weight gain, but what you eat. Eating earlier in the day can help manage hunger later and stop you from consuming too much.
Author and dietician Rhyan Geiger said, “It all comes down to the types of foods you choose. Opting for fresh foods, veggies, or whole grains is much different than opting for cookies, candies, and sweets.”
Only eat fresh produce
Some individuals think you should shop in the outer areas of the store when purchasing your groceries because that is where fresh produce is mainly concentrated. Still, Lauren Harris-Pincus, a dietitian, said this would be an error and a ‘damaging’ myth.
“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,” said Harris-Pincus.
She recommends shopping in all supermarket areas containing whole, high-quality foods.
However, according to experts, just because something is in the frozen section doesn’t mean it is worse than fresh.
“Actually, frozen fruits and vegetables can contain higher levels of nutrients,” said Kim Pearson, a UK-based nutritionist.
This is because frozen vegetables are frozen at their peak — rapidly after being picked — and minimally processed before freezing, meaning they hold on to many of their nutrients, said Pearson.
Conversely, fresh produce can remain in the supermarket for days or even weeks after being picked — which means they could have lost more nutrients by the time they are eaten.
“Opting for the lowest calorie options possible will usually leave you feeling hungry and unsatisfied, causing you to eventually overeat,” said Pacheco. “Additionally, not eating enough calories can backfire in the long run because it can lower your metabolic rate.”
Some high-fat and high-calorie foods contain nutrients, including oils, nuts, and avocados.
Similar to calories, low fat isn’t necessarily better than food that is full fat. Fat is required to help us feel full, give flavor, and better absorb vitamins.
