With the increase in content about diets, nutrition and healthy living available on social networks, there is also an increase in some misconceptions that we must prevent.
Some nutrition experts from the United States were interviewed by the New York Times for discussion: What is one nutrition myth you wish would go away and why? These were his responses:
Myth 1: Fresh fruits and vegetables are healthier than canned, frozen or dried
The survey found that frozen, canned and dried fruits and vegetables can be just as nutritious as their fresh counterparts.
“They can also be a money saver and an easy way to make sure fruits and vegetables are always available at home,” said Sara Bleich, outgoing director of nutrition security and health equity at the US Department of Agriculture.
Myth 2: all fat is bad
Dr. Vijaya Surampudi, an assistant professor of medicine at the UCLA Center for Human Nutrition, says that food manufacturers replace calories from fat with calories from refined carbohydrates like white flour and added sugar.
Actually, added Surampudi, not all fats are bad. Although certain types of fats, including saturated and trans fats, can increase your risk of conditions like heart disease and stroke.
Myth 3: ‘calories in, calories out’ is the most important factor for long-term weight gain
It is 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’ll probably lose weight, at least in the short term.
But the research does not suggest that eating more causes sustained weight gain that results in overweight or obesity.
“Rather, it’s the types of food we eat that may be the long-term driversof those conditions, said Dr. Dariush Mozaffarian, professor of nutrition and medicine at Tufts University’s Friedman School of Nutrition Science and Policy.
Myth 4: People with type 2 diabetes should not eat fruit
This myth comes from combining fruit juices, which can raise blood sugar levels due to their high sugar and low fiber content, with whole fruit.
Myth 5: Plant milk is healthier than cow’s milk
There is a perception that plant-based milks, such as oat, almond, rice and hemp milk, are more nutritious than cow’s milk. “It’s just not true,” said Kathleen Merrigan, a professor of sustainable food systems at Arizona State University and a former US assistant secretary of agriculture.
Consider protein: typically cow’s milk has about 8 grams of protein per cup, while almond milk generally has around 1-2 grams per cup.
Myth 6: White potatoes are bad for you
Due to their high glycemic index, they contain fast-digesting carbohydrates that can increase blood sugar levels. Nevertheless, potatoes can actually be beneficial for health, said Daphene Altema-Johnson, program officer for 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 eaten with the skin.
Myth 7: Children should not eat peanuts during their first years of life
To prevent children from developing food allergies, some specialists recommend avoiding feeding them common allergenic foods, such as peanuts or eggs, during their first years of life. But now, allergy experts say, it’s best to introduce peanut products to your child early on.
Myth 8: The protein in plants is incomplete
Christopher Gardner, nutrition scientist and professor of medicine at Stanford University, says that another myth says that plants are completely missing some amino acids, also known as the building blocks of proteins, he said.
But in reality, all plant-based foods contain all 20 amino acids, including all nine essential amino acids, Gardner said.
Myth 9: Eating soy foods can increase the risk of breast cancer
High doses of plant estrogens in soy called isoflavones have been found to stimulate the growth of breast tumor cells in animal studies.
“However, this relationship has not been proven in human studies,” said Dr. Frank Hu, professor and chair of the department of nutrition at the Harvard TH Chan School of Public Health.
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