Myths and facts vector illustration. Info accuracy in tiny persons concept. Stock vector

//  by 

In a world where dietary advice is plentiful, it is easy to believe common myths about food. From carbs, to fat, to protein, to magically boosting our metabolism, there exists many misunderstandings about food and nutrition. However, separating fact from fiction is crucial in order to make educated decisions about what should go in our bodies. Let’s debunk a few common food myths! 

All Fat is Bad Fat. 

    • Fat is an essential macronutrient that our bodies need to function. 
    • Fat protects our organs, maintains cell membranes, promotes growth and development, and helps to absorb essential vitamins. 
    • Beware, not all fats are created equal. Choose heart-healthy unsaturated fats as opposed to foods that contain saturated and trans fat. 
    • Nutritious foods that are high in fat include: Fish, eggs, chia seeds, nuts, eggs, avocado, flaxseed, nut and seed butter. 
    • Foods that contain high levels of saturated and trans fat include: Highly processed and packaged food, shortening, baked goods/pastries, palm oil, ice cream, fast foods (burgers, pizza). 
    • The Dietary Guidelines for Americans recommends limiting total fat to 20 to 35 percent of total daily calories, and saturated fat to no more than 10 percent of total daily calories. 

    Carbs are Bad for Your Health and Should be Avoided for Weight Loss. 

      • The low-carb diet is a fad diet that has been giving carbs a bad reputation for years. 
      • Reality: Carbs are fuel
      • Dietary Guidelines suggest people should get 45-65% of their daily calories from carbs. 
      • Similar to fats, not all carbs are created equal. 
      • Carbs can take the form of sugar, starch, or fiber. 
      • Simple carbs (i.e treats, candy, and pasta) are high in sugar and low in fiber. 
      • Complex carbs (i.e beans, whole grains, fruits, and vegetables) are high in fiber and starch. These carbs stabilize your appetite, blood sugar, and energy levels. 
      • Shifting away from simple carbs can have enormous benefits on our health and nutrition.

      Sugar-Free is Healthier 

      • Although sugar free options are marketed as a healthy alternative, they may be damaging your health. 
      • These products use artificial sweeteners, such as aspartame, saccharin, and sucralose, which all can have negative effects on your health. 
      • Artificial sweeteners promote poor gastrointestinal health. This can cause digestive issues, bloating, gas, and stomach cramps. 
      • While these products may be lower in calories, they provide no nutritional value and lack vitamins and minerals. 
      • Artificial sweeteners have been linked to a 9% higher risk of cardiovascular disease and an 18% greater chance of stroke. 
      • Artificial sweeteners also contain acids that cause tooth decay due to how they wear away the enamel on your teeth. 
      • If you choose to consume products with artificial sweeteners, do so in moderation and brush your teeth afterwards. 

      Skipping Meals Promotes Weight Loss

        • Skipping meals can lead to weight gain in the long term. 
        • When you go without food, fat-storing enzymes increase and metabolism slows. 
        • Metabolism plays a large role in weight loss, and if it slows, that is not beneficial for health.  
        • The best way to boost your metabolism is through strength training, sufficient sleep, and drinking plenty of water. 
        • A 2022 study found that skipping breakfast was associated with insulin resistance and weight gain, as well as hypertension, diabetes, and other health consequences. 

        Written by GUADS intern Vivian, with contributions from Mayo Clinic 10 common nutrition myths, Healthy vs. Unhealthy fats, Portland Clinic Carbs are Bad Food Myth, Why you Shouldn’t Skip Meals to Lose Weight, and Penn Dental