By Melissa Patrick
Kentucky Health News
Nutrition myths can be confusing. To help clear things up, Sophie Egan from The New York Times talked to ten top nutrition experts. They shared common myths about food that many people believe. Here’s a look at what they said.
Myth 1: Fresh fruits and vegetables are always better. Many think fresh is best, but frozen or canned options can be just as nutritious. Sara Bleich, a public health professor at Harvard, emphasized the need to check labels for added sugars and sodium.
Myth 2: All fat is harmful. Dr. Vijaya Surampudi from UCLA points out that while trans fats are unhealthy, good fats like those from avocados and nuts can protect heart health. It’s about choosing the right kinds of fats.
Myth 3: Calories are the only thing that matters for weight gain. Dr. Dariush Mozaffarian from Tufts University notes that it’s more about what you eat than just the total calories. Ultraprocessed foods can contribute significantly to weight issues.
Myth 4: People with Type 2 diabetes should avoid fruit. Dr. Linda Shiue from Kaiser Permanente tells us that fruit provides essential nutrients even for those with diabetes. It’s all about balance and moderation.
Myth 5: Plant milk is always healthier than dairy milk. Kathleen Merrigan from Arizona State University explains that cow’s milk offers more protein per cup than many plant-based options. Plus, plant milks often have added ingredients like sugars and sodium.
Myth 6: White potatoes are unhealthy. Despite their high glycemic index, white potatoes can be nutritious. Daphene Altema-Johnson from Johns Hopkins points out they are rich in vitamins and fiber, especially when consumed with the skin.
Myth 7: Avoid peanut products for young children. Dr. Ruchi Gupta emphasizes that introducing peanuts to babies as young as 4 to 6 months can help prevent allergies. A varied diet is key in this early stage.
Myth 8: Plant proteins are incomplete. Christopher Gardner from Stanford University assures that while plant proteins may not be as balanced as animal proteins, eating a variety of sources like beans and nuts can provide all needed amino acids.
Myth 9: Consuming soy increases breast cancer risk. Dr. Frank B. Hu from Harvard explains that the negative effects seen in animal studies don’t match up in human research. Overall, soy is safe in moderation.
Myth 10: Nutrition advice keeps changing frequently. Dr. Marion Nestle from NYU argues that while science evolves, basic dietary guidance remains the same. She highlights Michael Pollan’s advice: “Eat food. Not too much. Mostly plants.” This simple message is timeless.
These insights show that our understanding of nutrition is critical for making healthier choices. If you want to dive deeper, visit the Nutrition.gov website for more reliable information.
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