SHAFAQNA- Misconceptions about nutrition spread easily, and despite scientific advances, many of them persist in popular culture. Common phrases like “fresh is best” or “fat should be avoided at all costs” often appear in everyday conversations and on social media without any real basis.
To shed light on this phenomenon, The New York Times interviewed ten of America’s most prominent nutrition experts, who revealed the myths they consider to be the most harmful, and explained the importance of dispelling them.
The result is a look at prevailing misconceptions about diet, health, and food, and an informed guide to making nutritional decisions based on proven facts, not rumours.
- Fresh fruits and vegetables are always healthier than canned, frozen or dried
When eating fruits and vegetables, it is widely believed that only the freshest types provide real health benefits. However, recent research has shown that canned, frozen and dried products can maintain their nutritional value similar to their fresh counterparts.
Sarah Blaich, a professor of public health policy at Harvard University, confirms this; She confirms that these options are not only practical and economical, but also ensure their availability at home throughout the year. When choosing these products, it is advisable to carefully review the labels to rule out added sugars, saturated fats or sodium, which are common in some pre-packaged products.
- All fats are bad
Dietary fat has been a subject of controversy for decades, in part because studies in the middle of the last century linked high-fat diets to higher cholesterol levels. The consensus at the time was that a general reduction in fat consumption would help prevent cardiovascular disease and obesity.
However, Vijaya Surampudi of the University of California, Los Angeles, suggests that excessive replacement of fats with refined carbohydrates has exacerbated the weight problem rather than alleviating it. Current evidence clearly distinguishes between harmful fats – saturated and trans fats – and beneficial fats, found in vegetable oils, avocados, nuts, seeds and fish.
Healthy fats contribute to hormone production, energy provision, cell formation, and absorption of essential nutrients. Therefore, it is recommended to choose products with simple ingredients, and avoid excessive addition of sugars, rather than choosing “fat-free” products.
- The equation of calories in minus calories out is key
Weight control has always revolved around the balance between calories consumed and expended. While this relationship explains short-term trends, experts like Dariush Mozaffarian of Tufts University argue that the composition and type of food have a decisive influence on the development of excess weight in the long term.
Ultra-processed foods, such as snacks, soft drinks, and pastries, cause weight gain and metabolic problems due to their rapid absorption and impact on liver fat production. Therefore, it is recommended to focus on quantitative foods, and focus on high-quality food options.
- People with type 2 diabetes should not eat fruit
Fruit restriction among people with type 2 diabetes is due, in part, to confusion about the effects of fruit juices high in sugar and fiber. Many studies show that eating whole fruits, especially blueberries, grapes and apples, not only increases the risk of diabetes, but contributes to its prevention and control.
Culinary medicine specialist Linda Xu highlights the fibre, vitamins and antioxidant content of whole fruits, and recommends their inclusion in the diet of everyone, whether diabetic or not.
- Plant milk is healthier than cow’s milk
There is a widespread belief that plant-based drinks – made from oats, almonds and rice – are nutritionally superior to cow’s milk. However, according to Kathleen Merrigan, a professor of sustainable food systems at Arizona State University, these alternatives typically provide less protein per serving, and often contain sodium, sugars and other additives.
An average cup of cow’s milk contains eight grams of protein, while almond milk contains about one or two grams, and oat milk contains two or three grams. When choosing, the protein content and quality of ingredients make a big difference.
- Potatoes are harmful to your health
Mistrust of white potatoes stems from their high glycemic index, which raises blood sugar levels quickly. Proper preparation — such as baking, boiling, or air frying — and eating them with their skin provides vitamins C and potassium, as well as fiber and other nutrients, explains Daphne Altima Johnson of the Johns Hopkins Center for a Sustainable Future.
Potatoes are also characterized by their low cost and constant presence in the markets, making them accessible to the majority of the population.
- Peanuts should not be given to young children
For years, medical advice has been to avoid allergenic foods, such as peanuts, as much as possible in young children’s diet. Today, the trend is toward introducing peanut products early — such as diluted peanut butter or special snacks — from four to six months of age, provided the child does not have any known allergies or severe eczema.
Ruchi Gupta of the Food Allergy and Asthma Research Center says that early exposure and a varied diet during the first year help prevent the onset of allergies.
- Plant protein is incomplete
The idea that plant foods contain “incomplete” proteins has raised concerns among vegetarian or vegan dieters. Christopher Gardner of Stanford University insists that all plant sources contain all 20 amino acids, including the nine essential amino acids, albeit in less balanced proportions than animal products.
A diet based on a variety of plants – legumes, grains and nuts – and an adequate daily intake of protein effectively covers the nutritional needs of most people.
- Consumption of soybeans increases the risk of disease
The fear of soy stems from animal experiments, where high doses of isoflavones appeared to stimulate the growth of breast tumors. Frank B. explains: From Harvard University, research on humans has not proven such a link, but in some cases it indicates a protective effect against breast cancer.
In addition, soybeans provide a significant amount of protein, fiber, and minerals associated with improved cardiovascular health.
- Basic nutrition advice is constantly changing
Although nutritional advice may seem ever-changing, Marion Nestel, a professor emeritus at New York University, emphasizes that the basic principles have remained constant for decades. Reducing foods rich in saturated fats, salt and sugar, along with moderation in quantity and focusing on the consumption of plant foods, are principles that have been established since the middle of the last century.
Thus concepts supported by science and experience remain relevant and guide us towards a balanced and sustainable diet.
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