Unwarranted or not, we often hear and read advice on how to have a healthier lifestyle. After all, it is part of our nature to seek ways on how to improve the quality of our living. Unfortunately, some of these health tips can be deceptive and just downright harmful to our health. In this post, we will be discussing the 7 popular healthy eating myths.
False health tips have always been rampant in our society. In fact, cigarettes were once touted as healthy and “physician tested” by tobacco companies, even going as far as paying doctors just to say that their brand is healthier than their competitors. This was during the 1930’s, when the link between lung cancer and cigarette smoking had not yet been well-researched.[1]
Medicine has definitely come a long way, but it seems like urban legends and false health claims continue to persist in everyone’s consciousness.
If you’re looking forward to forming healthier eating habits, here are some common myths that may encounter on the internet, and why they’re actually NOT true.
The 7 Common Healthy Eating Myths
- FALSE: Carbohydrates are bad for you
Carbohydrates have gained a bad reputation among the weight conscious. It’s become a common belief that carbohydrates make people fat and low-carb diets are often promoted as the key to weight loss. In fact, major food companies have even developed low-carb versions of their products, such as Coca-Cola’s Coke Zero, just to cater to this popular misconception.
It IS true that carbohydrates are bad for you, but only when it is consumed in excessive amounts. This is highly prevalent in Western diets where processed foods and empty carbs (high-calorie foods, i.e., doughnuts, fries, chips, pizza) are regularly consumed.
Carbohydrates are essentially the fuel which gives your body the energy it needs to function properly. Upon consumption, carbohydrates are converted into glucose (sugar), which is our main energy source. When this glucose isn’t used up, it becomes stored in our bodies as fat deposits. This is how people gain weight from carbohydrates: when you eat too much empty carbohydrates while living a sedentary lifestyle, your body will accumulate the unused glucose.
Instead of completely avoiding carbohydrates, knowing the difference between the bad and good carbohydrates will help you control your weight.[2]
- Refined Carbohydrates are what is known as the bad carbohydrates. These types of carbohydrates have essential nutrients and fibers stripped off as a result of the production process (hence the name “refined”). Because their fiber and macronutrient content is decimated, you will need to consume more servings just to feel satiated. This can make you susceptible to eating more calories than needed in a day. Some examples include white rice, white flour, sodas, breakfast cereals, and white pasta.
- Complex Carbohydrates, on the other hand, are what nutritionists consider the good carbohydrates. Unlike refined carbs, complex carbohydrates contain more fiber and nutrients per serving. Because they’re harder to break down, they’re able to provide a long and steady supply of energy, as compared to refined carbs which enters the bloodstream faster. Their high fiber content will also help you feel full faster, preventing you from overeating calories. Some examples of complex carbohydrates include brown rice, whole wheat pasta, whole wheat bread, sweet potatoes, and corn.
It should also be noted that despite the fact that complex carbs are the healthier option, mindful consumption should also be practiced.
In conclusion, opt for whole wheat carbohydrates as much as you can while consuming them in moderation to prevent eating over your recommended calorie intake.
- FALSE: High-fat foods are bad for you
Much like carbohydrates, fats have always been perceived as the fattening, heart-stopping, and stroke-inducing nutrient that everyone should avoid. The fear has become so widespread that most food products available in the supermarket have either a fat-free disclaimer or a low-fat alternative just to cater for this preference.
Consuming excess fats will definitely have a negative impact on your cardiovascular system. However, fats are also essential to maintain a healthy body: it’s a major energy source and it helps you absorb nutrients and minerals.[3]
There are different types of dietary fats: saturated fats, trans fats, monounsaturated fats, and polyunsaturated fats. These fats are not made equal – some are good for you, while some can do a lot of harm to your health.
Trans fats and saturated fats are what are considered the bad fats. Saturated fats can clog your arteries, and these can be found in meat and dairy. Trans fats are the worst kind of fat: these are fats that are solid at room temperature, which is done by adding hydrogen during the production process. Trans fats raise the bad cholesterol levels (LDL) in your bloodstream, increasing inflammation and the likelihood of blood clotting.[3]
Meanwhile, monounsaturated and polyunsaturated fats are the good fats that can be sourced from plants and in some animals. These fats are liquid at room temperature and can actually improve your cardiovascular health. For instance, Omega-3 fatty acids, a group of polyunsaturated fats, are sold as supplements (fish oil) which has become popular for its health benefits.
- NOT ALWAYS TRUE: Small but frequent meals are healthier
Over the years, having smaller and frequent meals is highly recommended for weight loss as it is believed to fix metabolism and regulate blood sugar levels. This is adapted from the concept of ‘thermic effect of food’ – wherein the body burns more calories during the digestion. Although thermic effect of food is real, studies have shown that there is no significant change in calories burned at higher meal frequencies.[4]
Frequent meals are also believed to speed up metabolism, which stems from the popular belief that extending time between meals can slow down a person’s metabolic rate. However, studies have shown that extending time in between meals does not have a significant effect on metabolism.[5]
Instead, feel free to eat at regular mealtimes, or whenever your feel hungry, as long as you consume within your daily energy needs.
- FALSE: Artificial sweeteners are healthier
Non-nutritive sweeteners are always marketed as the healthier way to satisfy your sweet tooth. It is true that artificial sweeteners can help you reduce added sugars in your diet. However, research has shown that it can cause more harm to your body than good.
Firstly, artificial sweeteners can give people a false perception of their caloric intake. For instance, a person may believe that it’s okay to eat more burgers because they’re drinking diet coke, which is marketed as a zero-calorie drink. In fact, research has proven that artificial sweeteners are linked to unhealthy eating habits, which results to an imbalanced gut microbiota and increases the chance of developing type-2 diabetes.[6]
Artificial sweeteners can also desensitize your taste buds. Compared to regular sugar, artificial sweetener produces a stronger sweet taste in smaller amounts. By overstimulating your taste buds with hyper-intensely sweet sugar substitutes, your taste buds will eventually decrease its tolerance for complex tastes. Consequently, people who often consume artificial sweeteners may seek stronger sweet tastes and will find relatively bland (and healthier) foods like vegetables completely unpalatable.[7]
Overall, artificial sweeteners aren’t bad when it is used in moderation. However, artificial sweeteners have been proven to promote unhealthy lifestyles as it can mislead people into thinking that they can consume more. In the end, it is all a matter of self-control and mindful eating.
- FALSE: Low calorie diets are healthier
When someone is trying to lose weight, one of the first things they will do is to reduce their caloric intake. Some people can take this too far and develop an obsession with counting calories, which is terrible for a person’s mental health – this is completely opposite from what you want from a healthy diet!
Restricting your caloric intake is only good for short term weight loss. But as time goes by, long-term calorie restriction can slow down your metabolic rate, alter your hormones, and increase feelings of hunger. This can make your dieting even harder to manage and can often lead to the unhealthy practice of yo-yo dieting.
Additionally, prolonged calorie restrictions may cause fatigue and nutrient deficiencies, which will definitely kill your productivity and cause long term health problems. This can lead to anemia and other health related problems associated with chronic fatigue. [8]
Instead, consult a registered dietitian who will accurately determine your body’s caloric needs. This will depend on your height, sex, age, lifestyle, and other variables. This way, you’ll be able to follow a diet that is tailored for what your body actually needs.
- FALSE: Juice cleanses and detoxes are the key to restarting your diet
In recent years, juice cleanses and detox products have grown increasingly popular, thanks to the promotion of influencers, celebrities, and health enthusiasts. These detox products are marketed as the key to jump starting weight loss, cleansing your colon, and stave off life-threatening diseases – all by drinking a few bottles of (expensive) natural juices within 3-5 days.
There’s no denying that these vegetable and fruit juices are nutritionally dense – after all, they are made from fresh ingredients with little artificial additives. However, not enough research can back up their extravagant health claims.
Your body doesn’t need a juice cleanse to detoxify, because it already has its built-in detoxification mechanism: your liver, kidneys, and the gastrointestinal (GI) tract. The primary function of these organs is to cleanse your body of toxins and harmful substances that come from the environment.[9] As long as all three of these organs are working properly, your body is sure to be continuously detoxifying itself. Instead of spending a fortune on detox products, invest in food and supplements that specifically enhance your liver, kidneys, and the GI tract.
Another claim of detox products is that it can help you lose weight quick. However, the initial pounds lost is from your water weight, and not your fats, which is the target of proper weight loss programs. Losing a large amount of your water weight will result to muscle loss, which can lead to long-term consequences.[9]
Instead, aim for a diet and exercise that will decrease your fats and increase your muscle mass. With more muscle in your body, your body will burn more calories and it will result in a faster metabolism.
- FALSE: Gluten is bad for you
Another food myth that has emerged in recent years is the belief that gluten should be avoided at all costs. Unfortunately, this belief was only propelled by celebrity endorsements and anecdotal evidence, which turned into a full-blown gluten-free movement. There is no scientific evidence to support this gluten scare – except If you’re part of the 1% of the population that has celiac disease, there really is no reason to actively avoid gluten.[10]
Unnecessarily avoiding gluten can cause major nutritional deficiencies. This is because gluten can be found in most common foods, such as bread, pasta, cereals, pizza, and beer. These foods, especially in their whole wheat versions, contain essential vitamins such as folate which is essential for child development. Although gluten-free versions of these food products exist, most of them are not fortified with the vitamins and minerals that naturally come with the regular variants.[11]
If you suspect that you are sensitive to gluten, consult a doctor first to determine if you have celiac disease. Self-diagnosing yourself of gluten sensitivity can be dangerous to your health as it can cause nutritional deficiencies.
Conclusion
Mass media is filled with advice on how to lose weight or which diet is the healthiest. Unfortunately, most of this information is not backed by science, and are oftentimes endorsed for profit.
In this information age, the best course of action is to educate yourself and differentiate between trusted and unreliable sources.
This is especially crucial for nutrition, as misinformation can easily lead to serious health consequences. So be sure to be vigilant about the healthy eating myths outlined in this post.
And of course, always consult with a doctor or nutritionist, because they are trained to help people with their health concerns based on scientific methods. They can help you by creating a diet plan that is suited for your body and needs. We are all made differently – no diet plan fits everyone.
References
[1] History. (2019, September 11) When Cigarette Companies Used Doctors to Push Smoking. Retrieved from history.com/news/cigarette-ads-doctors-smoking-endorsement
[2] Harvard Health Publishing. (2015, July). Carbohydrates — Good or Bad for You? Retrieved from https://www.health.harvard.edu/diet-and-weight-loss/carbohydrates–good-or-bad-for-you
[3] Harvard Health Publishing. (n.d.) Are fats so bad? Retrieved from https://www.health.harvard.edu/staying-healthy/are-fats-so-bad
[4] Cameron, J. D., Cyr, M. J., & Doucet, E. (2010). Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. The British journal of nutrition, 103(8), 1098–1101. https://doi.org/10.1017/S0007114509992984
[5] Munsters, M. J. M., & Saris, W. H. M. (2012). Effects of Meal Frequency on Metabolic Profiles and Substrate Partitioning in Lean Healthy Males. PLoS ONE, 7(6), e38632. doi:10.1371/journal.pone.0038632
[6] Liauchonak, I., Qorri, B., Dawoud, F., Riat, Y., & Szewczuk, M. R. (2019). Non-Nutritive Sweeteners and Their Implications on the Development of Metabolic Syndrome. Nutrients, 11(3), 644. https://doi.org/10.3390/nu11030644
[7] Harvard Health Publishing. (2012, July 16). Artificial sweeteners: sugar-free, but at what cost? Retrieved from https://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030
[8] Petre, A. (2017, January 30). 5 Ways Restricting Calories Can Be Harmful. Retrieved from https://www.healthline.com/nutrition/calorie-restriction-risks
[9] Nierenberg, C. (2014, November 15). 4 Myths About Juice Cleansing. Retrieved from https://www.livescience.com/48767-juice-cleanse-myths.html
[10] Shmerling, R. (2019, November 8) Ditch the Gluten, Improve Your Health? Retrieved from https://www.health.harvard.edu/staying-healthy/ditch-the-gluten-improve-your-health
[11] Strawbridge, H. (2020, January 29). Going gluten-free just because? Here’s what you need to know. Retrieved from https://www.health.harvard.edu/blog/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916
