False or Fact: The Common Foods We've Been Lied About

False or Fact: The Common Foods We've Been Lied About 

Let’s be real — nutrition advice can feel like a never-ending game of telephone, with information getting twisted  and misunderstood as it's passed along. Many of us have seen a food go from a normal everyday staple to a villain overnight, only to be welcomed back years later as if nothing happened. For instance, butter was tossed aside for margarine(only for margarine to later be outed as worse because it contains trans-fats). We live in an era where myths often outweigh facts, and misleading headlines spread faster than actual science.

In this short blog, we’ll explore three common food myths that lingered far longer than they deserved, myths that shaped the food market, influenced dietary guidelines, and even changed what we put on our plates. And of course, we’ll highlight the facts around them.

It’s time to separate fact from food fiction.

1. The egg-xtremely misunderstood Egg

Myth: Eggs are bad for your heart health.

For decades, many believed that eating eggs increased the risk of heart disease because they contain dietary cholesterol. This idea was sparked by a study from the 1950s that linked countries’ fat consumption with cardiovascular deaths. The problem was that the study didn't prove cause and effect. It left out key details, like the fact that some countries with high-fat diets had low rates of heart disease. Another study linked high blood cholesterol to heart disease, but it didn't specify that the cholesterol was produced by the body, not from the food we eat. Many people made the incorrect assumption: eating cholesterol = heart problems.

How then did this influence food markets, dietary guidelines and the communities’ food choices.?

This myth had a huge impact. Health experts advised limiting daily cholesterol, which meant a maximum of two eggs. People started avoiding eggs and full-fat dairy. Food companies saw an opportunity and filled store shelves with "low-fat" products. What is wrong with that, you may wonder! To make these low-fat products taste good, companies added sugar and trans fats, which are actually the real culprits behind heart disease.  People, thinking these products were healthy, ate too much, which increased their sugar and calorie intake.

Fact: Eating eggs doesn't significantly change your blood cholesterol. Our bodies are well designed that about 80% of the cholesterol in our blood is made by our own bodies, and only a small amount comes from food. This is why in 2015, the U.S. Dietary Guidelines changed their advice, stating that there is no clear link between the cholesterol in food and the cholesterol in your blood and many other countries have now done the same.

Recommendation: If you want to support your heart, neither fall for nor use trans fats like margarine or other solid/semi-solid oils at room temperature, processed low-fat foods loaded with sugars like low fat yogurts and skim milk and refined carbs and sugary drinks like breakfast cereals and crackers but instead go for full-fat yogurts and whole milk and instead of those cereals, have your eggs.

2. The Fat Fallacy

Myth: All fat makes you fat.

This myth led to the "low-fat" craze. The word "fat" was demonized, making people believe that any fat in their diet would automatically lead to weight gain. This is a massive oversimplification because the key to a healthy weight isn't a low-fat diet.

Fact: The type of fat you eat is what really matters and not all fats are the same.

There are healthy or (unsaturated fats) and unhealthy or (Saturated fats). Healthy fats, such as those found in avocados, olive oil, fatty fish like salmon, nuts, and seeds, are crucial for your body, they lower your risk of contracting heart disease. They also help absorb vitamins, support brain and cell function, and can even help you feel full and satisfied. Unhealthy fats are often found in processed and fried foods and they are known to increase your risk of heart diseases, that is why you need to be mindful of them.

Recommendation: Incorporate healthy fats in your diet and consume in moderation unhealthy ones. The key is to choose the right kinds of fat and control your portion sizes not to eliminate fats.

Read well the food labels to know what is in your food and beware for the "low-fats" products often contains refined carbs or sugar to improve the taste.

3. The Deceptive "Healthy" Juice

Myth: Fruit juice is an alternative of a fruit

From our childhood we know that homemade fruit juices are healthy, and we make them and even pack them for our youngster but the reality is that when we refine a fruit either to make a juice or a smoothie, we extract and consume more sugars than we would if we eat the fruit whole. This causes your blood sugar levels to spike quickly. If this happens often, it can increase your risk of developing insulin resistance, a condition where your body has trouble using sugar for energy.

Some of us have even been deceived by what we read in a scientific paper proving that fruit juices have many benefits. For instance when you read an article that was published in 2021 entitled: "Fruit Juices: Are They Helpful or Harmful? An Evidence Review" you might perhaps agree with them because it was published in a renown platform but apparently the authors (CHSR0 provides consultancy services to the European fruit juice association (AIJN) (Read full article here)

Fact: Just because it comes from a fruit doesn't make it a healthy fruit alternative. I know it is hard to conceive with all the ads and trends, from posts of famous people, and cute smoothie containers but the truth is that most juices lack fiber and are packed with sugar while whole fruit remains a much better and healthier choice.

The fiber in whole fruits acts like a brake, slowing down how quickly your body absorbs the sugar. When you juice a fruit, you lose this fiber, turning it into a "sugar shot" that hits your bloodstream all at once.

Recommendation: Treat fruit juices as a dessert same as you take cake but not something to add to your diet to harbor health benefits.. When you read a health article, it's a good idea to check who paid for the research to see if there might be any bias.

For too long, we’ve been lied to, from fearing eggs to demonizing all fat but it was about time we uncovered that. Nutrition isn't a rigid list of "good" and "bad"; "healthy" and "unhealthy" foods; it's a layered and evolving science of understanding what truly nourishes our bodies. So, the next time someone questions your food choices, I hope you'll be confident to provide a solid response.😎

Feel free to ask any question in the comment section or suggest any other topics of interest.

Have a Fruitful day 💖

REFERENCE: The 2015-2020 Dietary Guidelines for Americans https://hsph.harvard.edu/news/is-butter-really-back/

https://www.glucosegoddess.com/pages/science-episode-veggie-starters

https://www.cdc.gov/healthy-weight-growth/healthy-eating/fruits-vegetables.html