Fact or Fiction? Debunking Myths About Healthy Eating
With access to all kinds of information in the palm of our hands, we assume we’re clued up on most things, including healthy eating, dieting and nutrition. People are quick to jump on the latest diet trends or health fads, even though most of them aren’t backed by science.
Unfortunately, many of the things that people think they know about healthy eating and have been trying out for years, are myths. But since it has become hard to distinguish between nutritional myths and truths, you can’t blame them. Some of these myths not only promote ineffective weight loss tips, but are dangerous too. So, knowledge of nutrition is not only an important tool for tackling misinformation but also for promoting proper food choices.
Why are there so many food myths?
Food myths are poorly justified nutritional concepts that often contradict scientific evidence. Despite this, some people assume they are true. Many existing food myths originate from current misinformation. Since they’re assumed to be true, they’re spread through various sources such as social media and other online platforms, as well as word of mouth.
This lack of reliable, scientifically proven information and knowledge about nutrition can result in individuals making dangerous dietary choices in order to lose weight quickly. Not following a healthy diet, even if by accident, can lead to a range of diseases such as hypertension, diabetes, atherosclerosis, and certain cardiovascular diseases.
Debunking nutritional myths
Below, we debunk a few well-known nutritional myths. Some of these have been believed to be true for many years!
Carbs make you gain weight
Carbohydrates are villainised in most modern diets. The main reason for this is that they’re believed to make you gain weight. This is a myth. Carbohydrates form part of a healthy diet and our bodies need them for energy, certain vitamins and minerals like iron, calcium, vitamin B, and fibre that supports our digestive system. However, there is a difference between healthy and unhealthy carbohydrates.
Carbohydrates can be complex or simple. Simple carbs lack nutrients and aren’t good for our health, especially when eaten in excess. They’re found in items like cake, cookies, white bread, and so forth. Complex carbs, on the other hand, contain the nutrients our bodies need. These are found in items such as whole grains, oats, beans and brown rice.
So, the truth is that carbohydrates shouldn’t be cut out of your diet completely as they play an important role in a healthy diet. But you should focus on including more complex carbohydrates in your diet and cutting out the simple ones. Try these delicious Tandoori Lamb Wholewheat Pitas with Minted Yoghurt or Chicken and Mushroom Stroganoff with Wholewheat Pasta as a start.
Eating healthy is more expensive
We’re all bearing the brunt of the increased cost of living. Consequently, many people have had to cut down on their monthly food budget and have given up on eating healthy as they believe that it’s more expensive. This is a myth. The truth is that there are many ways in which you can eat healthy even when eating on a tight budget – you might just have to do more planning.
Some simple and useful tips that you can apply include:
- Plan your meals, make a shopping list and stick to it – Doing so will keep you from adding additional items to your basket, such as sweets and treats which you do not need. This way, you can also reduce your food waste.
- Shop around to find more affordable items – Different retail stores ask different prices for the same items, so shop around to make sure you find the most affordable option.
- Cook with more legumes and pulses – Pulses and legumes (i.e., beans, lentils, chickpeas and peas) offer great nutritional value and are also affordable. They provide vitamins and fibre, and will keep you fuller for longer. They can be used to substitute meat or bulk up certain dishes and will add flavour and texture to any meal. This Chicken and Red Lentil Curry is a good example of bulking up a dish with pulses.
- Buy canned or frozen fruits and vegetables – These are often more affordable than their fresh alternatives and will help you to reduce food wastage. You can use them to cook delicious meals quickly, like this Chicken and Vegetable Stew, for example.
Microwaving your food destroys its nutritional value
Some nutrients start to disintegrate when heated, whether via stovetop, microwave or oven. But it’s a myth that microwaving your food robs it of any nutritional value. Microwaves heat food through energy waves that cause food molecules to vibrate and heat up quickly due to the energy created. Since cooking something in the microwave is faster than most other methods, microwaving might keep more of its nutrients intact.
To make these Cheesy Tuna-Stuffed Potatoes, for example, you can save time by cooking the potatoes in the microwave.
You can lose weight by skipping meals
Skipping meals to cut your calorie intake is unhealthy and can backfire, thereby leading you to put on weight. If you skip a meal, you’re missing out on important nutrients. Eventually, you won’t have the energy you need to keep going and start feeling tired. What often happens then is that you grab high-sugar snacks to keep going, or you overeat at the next mealtime. So, in the end, you’ll be consuming more than your recommended daily intake of calories, even though you skipped a meal.
The truth is that eating healthy meals at regular intervals throughout the day will help you lose weight more successfully and sustainably than skipping meals. You’ll also feel fuller and energised for longer, which will help curb the urge for unhealthy snacks.
Intermittent fasting has recently become a popular way to lose weight fast. This isn’t necessarily the healthiest way to lose weight as it puts immense stress on your body. If you’re considering intermittent fasting as a weight loss option, it’s vital that you consider a professional healthcare professional to work on your plan with you.
Eating at night leads to weight gain
We’ve all heard the myth that you shouldn’t eat after 8 pm as it’ll cause weight gain.
It’s true that some people who eat late at night put on extra weight, but the reason for this isn’t because they’re eating late but because they often choose unhealthy snacks that are high in calories. They also don’t necessarily eat out of hunger but out of boredom, as a habit, or due to cravings. If you don’t eat more than your recommended daily intake of calories during the day, eating late won’t cause you to gain weight.
However, eating late can cause indigestion which will prevent you from getting a good night’s rest. When feeling sluggish the next day, you might reach for high-sugar treats to regain your energy. So, overall, eating dinner early and limiting yourself to healthy snacks late at night is better for your health.
Low- or fat-free food items are better for you
There are low-fat or fat-free versions of many products in-store these days. Some people believe that these are better for you, and that you can consume more of them without gaining weight. This is a myth.
The truth is that a lot of the low-fat or fat-free products may have additional sugar, starch or salt added to them to make up for the reduction in fat. This means that these products often contain the same amount of, if not more calories than normal products. To be sure how many calories you are consuming, read the product label. Also check the amount of fat, which will normally be indicated as ‘total fat’ and ‘unsaturated fat’. Unsaturated fat is the unhealthy kind which we should try and avoid, but healthy fats are good for us and are required for certain bodily functions.
You should never cheat on your diet or eating plan
It’s a myth that you shouldn’t cheat on your diet or treat yourself to something decadent once in a while. In fact, it’s perfectly normal to indulge every so often and steer off your diet or healthy eating plan.
The truth is, overeating every now and then won’t cause you to gain weight. It’s only when you overeat consistently, day after day, that it will become an issue. So, if you follow a balanced diet consisting of whole grains, fruits, vegetables and lean proteins most of the time, treating yourself to that slice of cake or plate of fries won’t do much harm.
Cleanses and detoxes are good for you
There are countless dietary cleanses and detoxes being promoted as ‘the next big thing’, but what many people don’t know is that these are unnecessary. Our bodies have their own, built-in detox system. Your liver, kidneys and gastrointestinal tract are continuously working to get rid of any toxins in your body. Our kidneys work to filter our blood and remove waste ingested through our diet, while our livers process medications and detoxify any chemicals we ingest.
Of course, there are ways in which you can aid your body in detoxing. To do this, focus on eating more wholesome foods, drinking enough water, refraining from consuming alcohol, and removing highly processed foods from your diet.
Navigating a healthy diet amid false information
Even with a basic level of nutritional knowledge, deciding what’s true or not in the maze of diets, dietary tips and food myths can be challenging. There will always be food myths that need to be debunked, so it’s important to stay vigilant and informed in order to promote healthy, balanced eating behaviours.
FAQs
What are food myths?
Food myths are poorly justified nutritional concepts that often contradict scientific evidence. Despite this, some people assume they are true.
What are the most popular food myths?
Food myths are continuously changing as we’re exposed to new dietary trends, but some of them have stuck around for quite a while. Some popular dietary myths are debunked in this article.
How do I know if a statement is only a food myth?
Even with a basic level of nutritional knowledge, deciding what’s true or not in the maze of diets, dietary tips and food myths can be challenging. There will always be food myths that need to be debunked, so it’s important to stay vigilant and informed.