Learn the Truth Behind Six Common Food Myths November 14, 2024 With fad diets popping up regularly and nutritional guidelines constantly evolving, it’s no wonder that some foods have an unclear reputation. This confusion may keep us from eating foods that are actually healthy. Registered Dietitian and Diabetes Specialist McKenna Parker with Good Samaritan Regional Medical Center examines popular food myths sharing facts and advice to help you make better dietary decisions. True or False Eggs Are High in Cholesterol & Put You at Risk for Heart Disease This one is both true and false. Egg yolks may be high in cholesterol but not all cholesterol is bad for you. According to the latest research, the dietary cholesterol found in eggs does not increase the risk of heart disease or negatively impact blood cholesterol levels. “Eggs are a superfood in many ways,” said Parker, “They are packed with vitamins and nutrients, including protein B vitamins, Vitamin D, omega fatty acids and choline, a nutrient that is important for brain function.” In a nutshell, says Parker, eggs are highly nutritious and eating an egg or two a day is healthy for most people. True or False The Only Thing Healthy About a Potato Is the Potato Skin False. When it comes to nutrients, there are more to potatoes than just the fiber found in the skin. Potatoes are a good source of Vitamin C, an important antioxidant, and potassium, which is an electrolyte that aids in heart, muscle and nervous system function. The problem with potatoes is not in the potato itself but how it’s prepared. “Roasting or boiling potatoes and seasoning them with salt, pepper, or olive oil is the best way to ensure you’re getting all of its nutrients,” said Parker. “It’s when we start frying potatoes in oils high in saturated fat or loading our potatoes with butter and sour cream that we make potatoes unhealthy.” To keep your blood sugar in balance, potatoes should be paired with a lean protein and a non-starchy vegetable and eaten in moderate portions. True or False Coffee Is Unhealthy & Puts You at Risk for Disease False. Recent studies show that jumpstarting your day with that morning cup of joe does not increase the risk for disease –as long as you limit what you’re adding to it. “A basic black coffee is best,” said Parker. “The extra calories, sugar and saturated fat in a coffee loaded with creamer, sugar, whipped cream or flavored syrups really offset the health benefits found in coffee.” Coffee is a great source of powerful antioxidants, which can help improve your health and reduce the risk for cancer, type 2 diabetes and heart disease. Because caffeine stays in your system for a while, limit coffee in the afternoon and evenings because it can impact your ability to get a good night’s sleep, which will negatively impact your body over time. Up to four or five cups of coffee a day is perfectly safe for most people but Parker cautions those with high blood pressure to limit caffeine intake because it can negatively affect blood pressure. Pregnant women should also limit coffee intake. True or False Carbohydrates Are Unhealthy & Make You Gain Weight False. Cutting out all carbs is not only hard to sustain and hard on your body but can also mean that you’re missing out on important nutrients.“Contrary to popular belief, you don’t need to avoid carbs,” said Parker. “In fact, carbs are a main source of energy for your body and current dietary guidelines recommend Americans get a minimum of 130 grams of carbohydrates daily.” The key to carbs is to remember that not all carbs are created equal. Complex carbs are found in whole grains, legumes, fruits and vegetables. These carbs are high in fiber, low in sugar and have important nutrients your body needs. Your body digests these carbs more slowly, which helps stabilize your appetite, blood sugar and energy levels. “Simple carbs, which are lower in fiber and can include some breads, pastas, snacks like chips and sweets, should be eaten less often,” said Parker. “These foods are high in sugar and digested quickly, which can cause a spike in blood sugar and make you feel hungry sooner, which can lead to overeating and weight gain.”A general rule when eating carbs is the carb should not be your main dish. “For example, if you are having pasta make that your side dish and pair it with a protein, like chicken, and a healthy fat or non-starchy vegetable, such as asparagus or green beans. This helps keep your blood sugar more balanced and keep you feeling fuller longer,” said Parker. True or False Frozen Fruits & Vegetables Are Not as Healthy as Fresh False. Frozen fruits and vegetables are picked at their peak of ripeness and then flash frozen, meaning they often contain more nutrients than their fresh counterparts. Parker recommends checking labels when selecting frozen fruits and vegetables to ensure you’re getting the healthiest options. “Look for minimally processed options and stay away from those containing additives or excess salt or sugar,” said Parker Since frozen fruits and veggies keep longer, buying frozen is a great way to cut down on grocery expenses and food waste since they don’t spoil like fresh items do if not eaten right away. True or False All Fat Is Bad Fat False. The low-fat push has caused a lot of confusion when it comes to fats. It is true that too much of the wrong fat is unhealthy, but good dietary fat helps the body absorb nutrients, protects organs, aids in cell function and provides your body with energy. “Fats that we should all be eating are monounsaturated and polyunsaturated fats,” said Parker. “Avocadoes, olive oil, nuts such as walnuts and almonds, flaxseed, sunflower seeds and tuna are great sources of these healthy fats.” Saturated fats are less healthy than unsaturated fats and are found in foods such as red meat, milk, butter, cheese, baked or fried goods and many packaged snacks. “These fats should be limited as they can increase your cholesterol levels and put you at greater risk for heart disease,” said Parker. To stay up to date on dietary guidance, visit Dietary Guidelines for Americans. If you are interested in learning more about other misunderstood foods, check out this article on nightshade vegetables. McKenna Parker, RD, LD CDCES, is a Certified Diabetes Care and Education Specialist with Good Samaritan Regional Medical Center.
