Soy milk may increase the risk of breast cancer. Fat-free foods are healthier than high-fat foods. Vegans and vegetarians are protein deficient. Some false ideas about nutrition seem to persist in American culture.
The New York Times interviewed some nutritionists who highlighted the main ones. Check them out below.
Myth #1: Fresh fruits and vegetables are always healthier than canned, frozen, or dried varieties
Despite the belief that “fresh is better,” research shows that some frozen, canned, and dried fruits and vegetables can be just as nutritious as their fresh counterparts.
Myth #2: All fat is bad
Not all fats are bad. While certain types of fats, including saturated and trans fats, can increase the risk of heart disease or stroke, healthy fats – such as monounsaturated fats (found in olive oil and other vegetable oils, avocados, and certain nuts and seeds) and polyunsaturated fats (found in sunflower and other vegetable oils, nuts, fish, and flaxseeds) – actually help reduce the risk. Good fats are also important for providing energy, producing essential hormones, supporting cellular function, and aiding in the absorption of some nutrients.
Myth #3: Calorie is the most important factor for long-term weight gain
It is true that if you consume more calories than you burn, you will likely gain weight. And if you burn more calories than you consume, you will likely lose weight – at least in the short term.
However, in the long run, the types of foods we eat can be the drivers of weight gain.
So what is necessary to maintain a healthy weight is a change in the type of calorie consumed, prioritizing a healthy diet overall.
Myth #4: Plant-based milk is healthier than cow’s milk
Typically, cow’s milk has about eight grams of protein per cup, while almond milk usually has about one or two grams per cup, and oat milk generally has about two or three grams per cup. Although the nutrition of plant-based beverages can vary, many have more added ingredients – such as sodium and sugars, which can contribute to health issues – than cow’s milk.
Myth #5: White potatoes are bad for you
Potatoes are often seen as villains because of their high glycemic index – meaning they contain fast-digesting carbohydrates that can spike blood sugar levels. However, potatoes can actually be beneficial for health. They are rich in vitamin C, potassium, fiber, and other nutrients, especially when consumed with the skin.
Myth #6: You should never feed your children peanut products in the first years of life
For years, experts advised that the best way to prevent children from developing food allergies was to avoid feeding them common allergenic foods, such as peanuts or eggs, during the first years of life. But now, allergy specialists say it’s better to introduce peanut products to your child early on, meaning that between 4 and 6 months you can already offer peanut butter, for example.
Myth #7: Protein in plants is incomplete
“Where do you get your protein?” is the number one question that vegetarians hear.
The myth is that plants lack some amino acids. But in reality, all plant-based foods contain all 20 amino acids, including all nine essential amino acids. The difference is that the ratio of these amino acids is not as ideal as the ratio of amino acids in animal-based foods. Therefore, to get a proper mix, just eat a variety of plant-based foods throughout the day.
Myth #8: Eating soy-based foods can increase the risk of breast cancer
High doses of plant estrogens in soy, called isoflavones, have been found to stimulate the growth of breast tumor cells in animal studies. However, this relationship has not been proven in human studies, according to experts.
Source: The New York Times
Original text: http://bit.ly/3HwEFKM