Soy causes cancer? Fat-free is always better? Protein is impossible for vegans? Some bogus nutrition ideas just won’t quit, buzzing around like that annoying song you can’t get out of your head.
Enough already! To cut through the noise, we asked 10 top U.S. nutrition experts one burning question: What’s a nutrition myth you’re totally over, and why? Get ready for some serious myth-busting!
Myth #1: Fat is the Enemy! (Is ALL Fat Really Out to Get You?)
Ah, the low-fat craze. We were told ditching fat was the golden ticket. But did it work? Not exactly. Vilifying all fat led people—and food makers—to swap fat calories for refined carbs like white flour and added sugar (hello, SnackWell’s!).
The result? Dr. Vijaya Surampudi, from the U.C.L.A. Center for Human Nutrition, points out the harsh reality: “Instead of helping the country stay slim, the rates of overweight and obesity went up significantly”.
Truth Bomb: Your body needs fat! Sure, limit saturated and ditch trans fats linked to heart disease and stroke. But healthy fats—like monounsaturated (olive oil, avocados, nuts) and polyunsaturated (sunflower oil, walnuts, fish, flaxseed)—actually slash your disease risk. Good fats fuel you, make hormones, keep cells happy, and help absorb nutrients. So, don’t assume “fat-free” is healthy; focus on simple ingredients without added sugars.
Myth #2: It’s ALL About ‘Calories In, Calories Out’ for Weight… Right?
Simple math, they say: eat less, move more, lose weight. Eat more, move less, gain weight. True for the short term, maybe. But long-term? It’s not just the quantity of calories.
“Rather, it’s the types of foods we eat that may be the long-term drivers” of becoming overweight or obese, says Dr. Dariush Mozaffarian, cardiologist and professor at Tufts University.
Truth Bomb: Ultra-processed junk (starchy snacks, sugary cereals, sodas, baked goods) digests super fast, flooding your system with glucose and fructose, which your liver happily turns into fat. Focus on quality over quantity for lasting results.
Myth #3: Keep Peanuts Away From Babies to Prevent Allergies? NOPE!
For ages, parents were warned: avoid common allergens like peanuts and eggs in the first few years. Turns out, that was backward!
Truth Bomb: Allergy experts now say “it’s better to introduce peanut products to your child early on”. If your baby (around 4-6 months, ready for solids) doesn’t have severe eczema or known allergies, go for it! Dr. Ruchi Gupta, Director of Food Allergy & Asthma Research at Northwestern, suggests starting with “two teaspoons of smooth peanut butter mixed with water, breast milk or formula, two to three times a week”. (No whole peanuts, though!) Got severe eczema? Check with your pediatrician first. Feeding diverse foods early is key!
Myth #4: Got Type 2 Diabetes? Fruit is Forbidden!
This one mixes up sugary fruit juice (low fiber, high sugar spike) with whole fruits. Big difference!
Truth Bomb: Research actually links eating whole fruits (especially blueberries, grapes, apples) to a lower risk of Type 2 diabetes. Already diagnosed? Eating whole fruit can help control blood sugar. Dr. Linda Shiue, Director of Culinary Medicine at Kaiser Permanente, says it’s time to bust this myth: everyone benefits from fruit’s fiber, vitamins, minerals, and antioxidants.
Myth #5: White Potatoes = Evil Carb Spikes!
Potatoes get a bad rap for their high glycemic index. But hold the phone…
Truth Bomb: These spuds can be good for you! They’re packed with vitamin C, potassium, fiber, and more, especially with the skin on. Plus, they’re cheap and available year-round. Just ditch the deep fryer – roasting, baking, boiling, or air frying are your friends. Thanks, Daphene Altema-Johnson from Johns Hopkins Center for a Livable Future, for the potato positivity.
Myth #6: Fresh Produce Always Beats Frozen/Canned/Dried?
We hear “fresh is best” constantly. But does that mean your freezer stash or pantry staples are nutritionally inferior?
Truth Bomb: Research says nope! Frozen, canned, and dried fruits and veggies can be just as nutritious. “They can also be a money saver and an easy way to make sure there are always fruits and vegetables available at home,” says Sara Bleich, public health policy prof at Harvard. The crucial caveat? Check labels! Some processed options sneak in added sugars, saturated fats, or sodium. Choose wisely!
Myth #7: Soy = Cancer Risk (Especially Breast Cancer)?
This fear comes from animal studies showing high doses of soy’s plant estrogens (isoflavones) stimulated tumor growth. But humans aren’t lab rats!
Truth Bomb: “This relationship has not been substantiated in human studies,” states Dr. Frank B. Hu, nutrition and epidemiology professor at Harvard. Science doesn’t show a link between eating soy and breast cancer risk in people. In fact, eating soy foods (tofu, tempeh, edamame, soy milk) might even be protective against breast cancer. Plus, soy offers high-quality protein, fiber, vitamins, and minerals linked to reduced heart disease risk. Go ahead, enjoy that edamame!
Myth #8: Plant Protein is “Incomplete”? (Vegans, Rejoice!)
“‘Where do you get your protein?’ is the No. 1 question vegetarians get asked,” says Christopher Gardner, nutrition scientist at Stanford. The myth? That plants totally lack certain essential amino acids (protein building blocks).
Truth Bomb: FALSE! “All plant-based foods contain all 20 amino acids, including all nine essential amino acids,”Dr. Gardner clarifies. The proportion might differ from animal foods, but getting the right mix is easy: just eat a variety of plant foods (beans, grains, nuts, etc.) throughout the day and ensure you get enough total protein. Most Americans get plenty anyway! “It’s easier than most people think,” Dr. Gardner assures.
Myth #9: Plant Milk is Always Healthier Than Dairy?
Trendy oat, almond, and rice milks must be better than plain old cow’s milk, right?
Truth Bomb: “It’s just not true,” says Kathleen Merrigan, former U.S. deputy secretary of agriculture and professor at Arizona State University. Consider protein: cow’s milk packs about 8g per cup, while almond or oat milk often has only 1-3g. Plus, many plant milks contain added sodium or sugar you don’t find in plain dairy milk. Read those labels!
Myth #10: Nutrition Advice is Constantly Changing! (Ugh!)
Feeling like nutrition advice gives you whiplash?
Truth Bomb: Not really, says Dr. Marion Nestle, professor emerita at NYU. Core advice hasn’t shifted much since the 1950s! “The first dietary recommendations for prevention of obesity, Type 2 diabetes, heart disease and the like advised balancing calories and minimizing foods high in saturated fat, salt and sugar. The current U.S. Dietary Guidelines urge the same”. Science fine-tunes things, but the basics hold steady. Michael Pollan nailed it: “Eat food. Not too much. Mostly plants”. That worked decades ago, and it works today, leaving lots of room for foods you enjoy.
Our quirky team at Hopium Health—featuring the ever-energetic Ted Tredwell, compassionate Nurse May B. Better, and the ever-insightful Dr. Bea Well—loves to celebrate innovations that make a difference. With advancements like Timeplast’s, we can all look forward to a future where environmental stress is one less worry on our minds. So here’s to a plastic revolution that not only cleans up our world but also lightens our mental load. Let’s fight together for a sustainable future and enjoy a little less stress in our daily lives!
