Myth 1: Carbs are bad for you
Very common assumption with the Atkins diet etc. Previously it was thought that fat was the enemy due to cholesterol, in fact there is a very famous Time magazine cover. However. over the last decade the focus has switched on carbohydrates. Some have suggested that foods high in glycaemic index are inherently bad for you. However, most research has not supported the idea that a diet with a ‘normal’ amount of carbohydrates increases the risk of disease or obesity. A low-fat diet is still considered to be the best diet for weight loss, likely due to consuming a lower number of calories. Regardless, the research has been inconclusive. Excessive amount of anything, including carbohydrates, is detrimental to health. A normal balanced diet is still the optimal diet for most people.
Myth 2: Egg yolks are bad for you
Very common myth due to the aforementioned media campaign against fat. Unless you have a specific condition that makes you sensitive to cholesterol, the vast majority of people will not see any difference in their CVD risk. In fact, eggs are a very nutritious product and any association with high cholesterol has been greatly exaggerated.
Myth 3: Red meat causes cancer
There have been many statements and news reports that state that red meats cause cancer, are bad for your health and are bad for the environment. Firstly, cancer is a disease that has multiple risk factors, most studies have made the association between red meat consumption and cancer, but it can be difficult to make a definitive conclusion. There has been some causal links between carcinogens found in red meat, particularly in charred processed meats, and cancer. However, these claims are still exaggerated in the media. The main concerning factor is that the average person consumes far too much meat, which can impact health and the environment. We should all try to limit red meat intake to 70g a day on average and focus on healthy lifestyle choices such as exercise. This will likely decrease your risk of cancer.
Myth 4: Supplements are necessary
Many supplement companies will try to market their products as essential. While it is true that the nutritional quality of some foods has decreased, many others have also been fortified. Most people in the developed world are not suffering from severe deficiencies but there is still a large proportion that are somewhat deficient in some vitamins, particularly vitamin D. Ultimately, dietary supplements do have it uses and can help you top up vitamins and minerals. However, it should never replace a healthy and balanced lifestyle, it should just be used in conjunction with it.
Myth 5: Fresh is healthier
This is a more subjective myth as fresh can have different definitions depending on the context. But generally, people think that fresh foods are better than canned and frozen. This is not always the case, frozen vegetables are usually frozen when they are just picked, compared to a fresh fruit that may have taken weeks to arrive to you on a boat. If it is native and purchased in a farmer’s market, it is safe to assume that it is fresh and can also be just as nutritious. Canned foods usually tend to undergo more processing so are generally considered less nutritious. Fresh and frozen fruits and vegetables often have similar nutritional values.
