Soy milk can raise the risk of breast cancer. Fat-free foods are healthier than high-fat foods. Vegans and vegetarians are deficient in protein. Some false ideas about nutrition seem to linger in American culture like a terrible song stuck in your head.
Here five myths to forget:
Myth No. 1:
Fresh fruits and vegetables are always healthier than canned, frozen or dried varieties. Despite the enduring belief that “fresh is best,” research has found that frozen, canned and dried fruits and vegetables can be just as nutritious as their fresh counterparts.
Myth No. 2: All fat is bad.
By the 1980s, doctors, federal health experts, the food industry and the news media were reporting that a low-fat diet could benefit everyone, even though there was no solid evidence that doing so would prevent issues like heart disease or overweight and obesity.
If you see a product labeled “fat-free,” don’t automatically assume it is healthy. Instead, prioritize products with simple ingredients and no added sugars.
Myth No. 3:
‘Calories in, calories out’ is the most important factor for long-term weight gain. It’s true that if you consume more calories than you burn, you will probably gain weight. And if you burn more calories than you consume, you will probably lose weight — at least for the short term.
But research does not suggest that eating more will cause sustained weight gain that results in becoming overweight. “Rather, it’s the types of foods may be the long-term drivers” of those conditions.
Myth No. 4: People with Type 2 diabetes shouldn’t eat fruit.
This myth stems from conflating fruit juices — which can raise blood sugar levels because of their high sugar and low fiber content — with whole fruits.
But research has found that this isn’t the case. Some studies show, for instance, that those who consume one serving of whole fruit per day — particularly blueberries, grapes and apples — have a lower risk of developing Type 2 diabetes. And other research suggests that if you already have Type 2 diabetes, eating whole fruits can help control your blood sugar.
Myth No. 5: White potatoes are bad for you.
Potatoes have often been vilified in the nutrition community because of their high glycemic index — which means they contain rapidly digestible carbohydrates that can spike your blood sugar. However, potatoes can actually be beneficial for health, said Daphene Altema-Johnson, a program officer of food communities and public health at the Johns Hopkins Center for a Livable Future. They are rich in vitamin C, potassium, fiber and other nutrients, especially when consumed with the skin. They are also inexpensive and found year-round in grocery stores, making them more accessible.
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