The diet industry is a multi-billion dollar business, teeming with advice on how to lose weight, gain muscle, and achieve optimal health. However, not all of this advice is rooted in science.
Many nutrition myths persist, leading to confusion and sometimes harmful practices.
Take for example that soy milk can increase the risk of breast cancer or that fat-free foods are automatically healthier than high-fat ones. There's also the belief that vegans and vegetarians don't get enough protein.
These misconceptions can mislead many on their journey to healthier living. In this article, we aim to debunk these myths with clear explanations, making the truth easy to digest and helping you make informed choices about your diet.
Myth No. 1: Fresh fruits and vegetables are always healthier than canned, frozen, or dried varieties.
According to a “New York Times” post on debunking nutrition myths, despite the enduring belief that “fresh is best,” research has found that frozen, canned, and dried fruits and vegetables can be just as nutritious as their fresh counterparts.
They can also be a money saver and an easy way to make sure there are always fruits and vegetables available at home
Myth No. 2: Plant milk is healthier than dairy milk
There's a common belief that plant-based milks, like those made from oats, almonds, rice, and hemp, are more nutritious than cow's milk. But according to experts, this isn't true.
For example, cow's milk typically contains about eight grams of protein per cup, while almond milk has just one or two grams, and oat milk usually has around two or three grams.
Additionally, many plant-based beverages contain added ingredients like sodium and sugars, which can be detrimental to your health.
So, while plant-based milk can be a good option for those with dietary restrictions or preferences, they aren't necessarily healthier than dairy milk.
Myth No. 3: Plant-based diets are always better
Vegan and vegetarian diets are often hailed as the ultimate path to health and longevity, with numerous documentaries supporting their benefits. However, there are important considerations to keep in mind:
Protein absorption: Plant-based proteins are absorbed less efficiently than animal-based ones. To meet your daily protein needs, you might need to consume almost double the amount of plant-based sources.
Fiber and phytates: While rich in fiber, plant-based diets can include high levels of phytates, which may block the absorption of essential minerals like zinc, calcium, and iron, potentially leading to deficiencies.
Vitamin deficiencies: Vitamins B12 and D are primarily found in animal products, making it challenging for those on plant-based diets to maintain adequate levels of these nutrients.
The consensus? Plant-based diets can be very healthy and beneficial, but it's crucial to manage them carefully to avoid nutrient deficiencies.
Myth No. 4: Juice cleansing detoxifies your blood
Many people believe that juice cleansing can help you lose weight quickly and detoxify your liver and cells. Some even claim it can change the pH of your blood. However, this isn't the case.
Firstly, any significant weight loss from a juice cleanse is mainly due to water loss and potentially muscle loss, not fat.
While juices are packed with vitamins and minerals, they lack essential components like fiber, protein, and healthy fats, which are crucial for a balanced diet.
Secondly, the pH of your blood is very tightly regulated, staying within a narrow range of 7.35-7.45. This is essential for proper metabolic function and oxygen delivery to tissues. According to Harvard Health, drinking juices won't change your blood's pH.
Lastly, your liver and kidneys are already hard at work detoxifying your body. A juice cleanse doesn't enhance this natural process. So, while juices can be a tasty way to get some nutrients, they aren't a magical solution for detoxifying your body.
Myth No.5: Fat makes you fat
In reality, not all fats are bad. The idea that eating fat leads to weight gain has been thoroughly debunked. In fact, healthy fats—like those found in avocados, nuts, olive oil, and fish—are essential for your body's proper functioning.
Including these in your diet in small amounts doesn’t cause weight gain.
Weight gain occurs when you consume more energy (calories) than you burn, regardless of whether those calories come from fats, proteins, or carbohydrates. Your body stores the excess calories as fat.
If you see a product labelled “fat-free”, don’t automatically assume it is healthy. Instead, prioritise products with simple ingredients and no added sugars.