x
We have access to so much nutritional information, but misinformation is also widespread. Why is it that some myths keep coming back, even when scientific evidence exists that they are not true? The more persistent myths probably contain a tiny element of truth that makes them more believable. They may seem logical and reasonable, even though science doesn’t back them up. Unless we go and study original research, it’s not difficult to believe what all the health and fitness gurus tell us, even if research suggests otherwise.
Information about food that used to be spread by word of mouth now spreads like wildfire on social media. We are exposed to some truly ridiculous false claims, but at times it can be challenging to separate fact from fiction. Before we make decisions based on what we’ve heard or read, we need to make sure our sources are reliable. Nutritional information is constantly expanding, and new studies are always being done that can shed more light on common misconceptions. The following points may help to clear up some misconceptions that remain despite clear evidence to the contrary.
The organic food business is booming because we want better food, both for us and for the environment. One of the main reasons we buy organic products is because the farmers do not use synthetic pesticides. What we may not take into account is that synthetic pesticides are replaced with natural ones that have not been studied, meaning the side effects are unknown.
I
Does eating organic produce lead to better health? Research has yet to link eating organic foods to better health, although this does not necessarily mean a link does not exist. A review in the British Journal of Nutrition reported substantially lower levels of pesticides and higher levels of antioxidants in organic produce. However, an oft-cited analysis Stanford scientists found very few differences between the nutrients in organically grown and conventionally grown produce. Buying organic produce may help reduce synthetic pesticide consumption, but there’s no guarantee it will improve health.
Food labeling is often deceptive. Consumers often fall for a label like “all natural” on food, even if the phrase is meaningless. The “natural” mark on packaging is often just a marketing tactic to increase sales. The FDA has no official definition of natural foods. It does not object to the term as long as the food doesn’t contain artificial flavors, synthetic substances or added color.
Many products labeled “all natural” are filled with high-fructose corn syrup and other ingredients that have been genetically engineered. A product like a raisin bran, for example, may be considered “all natural” even though the raisins have been soaked in corn syrup and sugar. Foods labeled “all natural” may still be high in calories, sodium, sugar or fats. We may need to find whether a product advertised as “all natural” lives up to the claim. These products are usually more expensive, and we shouldn’t pay more if it isn’t healthy.
We tend to believe that products containing gluten are harmful. This may be true for people who have celiac disease, a diagnosis possible to discover by taking a blood test. Gluten intolerance may be diagnosed when fatigue and abdominal problems occur regularly after consuming gluten – and after celiac disease has been eliminated as the culprit. If there is no medical reason for following a gluten-free diet, scientific evidence doesn’t support eliminating it from the diet to improve health.
Research shows that when we eliminate whole grains from our diet, we increase the risk of cardiovascular disease. Gluten is present in many carbohydrate-based foods such as barley, rye and wheat. Some of the foods containing these ingredients can be unhealthy, such as cakes, pies, biscuits and pastries. This is probably why gluten has gained such a bad reputation. However, if we are healthy, we do not have to fear gluten.
It may seem intuitive that eating fat would make us fat, but it’s not that simple. In a 2008 study in the New England Journal of Medicine, researchers found that people on low-carb diets lost 62% more body weight than those trying to cut out fat. Many misconceptions about the role of fat in our diets have been addressed in the past decade.
We choose low-fat products because we believe they are healthier for us, but what we may not realize is that in order to make low-fat products taste better, manufacturers often add more sugar, flavoring and stabilizers which are bad for our health. What’s important is not to cut out fat all together, but to cut out unhealthy fats. Our bodies need unsaturated fats. Unsaturated fats have been associated with lower cholesterol and are found in foods such as avocado, oily fish, nuts, oils and seeds.
Fruit juice may be a good source of nutrients, such as vitamin C. The problem is that when drinking fruit juice, we may be get too many calories and too much sugar. Fruit juice can contain the same – and often times more – calories and sugar than a sugary soft drink. The antioxidants and vitamins in the juice don’t make up for all the sugar.
When we buy fruit juice, it isn’t always what it seems to be. High-quality juices may be labeled “100% pure,” but they may be stored in oxygen-depleting tanks and have “flavor packs” added to bring back the flavor that’s lost in processing. The lowest quality ones are little more than fruit-flavored sugar water. Fruit juice does not contain the fiber and phytonutrients found in fresh, raw fruit. It’s far better to opt for a whole piece of fruit or water containing pieces of fresh fruit.
All sugar is broken down in our bodies into glucose, which our cells use for energy. Fructose, another form of sugar, is also used for energy as it’s converted to lactate and glucose in the liver. High-fructose corn syrup, frequently believed to be unhealthy because it’s high in fructose, is not that different than table sugar from a health perspective. Ultimately, the only difference between the teaspoon of sugar we add to our tea and the sugar we get in fruit is in the vitamins and minerals the fruit contains.
It’s the amount of sweet stuff we eat that matters – too much honey or agave syrup can cause the same health issues, even though its natural sugar. What to remember when it comes to sugar is to stick to sugar in fruit and vegetables, because these contain the most nutrients, and to stay away from any added sugar.
The size and color of the eggshell depends on the breed of the hen that lays it. Chickens with white feathers lay white eggs, and brown ones are laid by ones with brown feathers. Raising chickens with white feathers is cheaper as they need to be fed less, and this is why we see more white eggs on the shelves, and brown eggs are more expensive.
Researchers have been unable to distinguish much difference between brown and white eggs in terms of nutritional value. The majority believe there’s no difference. The color of the yolk of a brown egg may taste different, and it may be much darker, but this is due to what the chicken is fed. No matter what color feathers chickens may have, if they are fed the same food, the yolks of the eggs are the same color.
When we’re looking for a quick, healthy snack on the go, we often grab an energy bar. These bars are usually sold in the healthy food section of the store. We may think energy bars are healthy, but many of them contain ingredients that make them no different from a Snickers bar when it comes to the volume of sugar. Watch out for coatings like chocolate, and ingredients like cane invert syrup.
Whether or not an energy bar is healthy depends upon the ingredients it contains. Ones that contain mostly fruit and nuts may be healthy. There are some bars low in saturated fat and sugar, with a good amount of protein and fiber. These can provide a nutritious, satisfying snack. An energy bar with high calories is fine if it’s eaten in place of a meal, but otherwise stick to those with around 150-200 calories.
If we’re exercising for less than an hour, we do not need a sports drink. Sports drinks were developed to aid athletes who exercise for long periods of time, not for recreational athletes. People exercising for longer than an hour at moderate intensity may want to drink a sports drink, but they need to remember that ounce for ounce they contain almost half the calories of a sugary fruit juice or regular soda.
Drink too many sports drinks, and the calories quickly add up. It sometimes even defeats the whole object of the exercise. One with more than 6-8% carbohydrates can slow the rate at which food and fluids leave the stomach, causing nausea, cramps and diarrhea. Unless we’re training for an extended period, all we need is water. Fitness waters can provide the necessary fluid with some taste and only a few calories.
Some people assume that imported produce is better than local produce. Sometimes this is true, but it does not always apply. An orange grown on a local farm in natural conditions is healthier for you than one imported from another country. The imported fruit may be harvested out of season and shipped around the world, causing a deteriorated nutrient content. The imported orange usually does not contain the vitamins found in a locally grown orange.
Buying local produce allows consumers to enjoy seasonal diversity. When it is harvested in season and eaten not long afterward, the taste is unbeatable. Local produce travels less of a distance to reach your kitchen, so it reduces the impact on the environment, too. The chance of food becoming contaminated is also lower when we buy it from local farmers. When buying imported products, we need to consider the manufacturer, importer, type of product and storage dates.
.png)
