Myth-Information: Deciphering Fact from Fiction in Food and Nutrition
by Mireille Blacke 
In my career as a registered dietitian-nutritionist, university professor, and addiction counselor, numerous patients, colleagues, family members, and friends have come to me confused, irritated, and frustrated about recurring trendy diets, media-hyped “super-foods,” Himalayan sea salt, coconut oil—you name it! Perhaps it’s the skeptic in me, but the ability to discern science from sales pitch seems to fly out the window if Dr. Oz or a celebrity famous for being famous endorses a nutrition-related “miracle product.”
That was one reason I decided to write this article, but I have another. I specialize in working with patients in the bariatric surgery process, arguably the most stigmatized and misunderstood in terms of public misinformation and accepted half-truths: consider the common public perception that weight loss surgery is “the easy way out.” The simple truth is that no bariatric procedure is the easy way out of morbid obesity, no surgery is a magic bullet, and weight does not stay off without significant effort on the part of the patient. Patients can and do gain weight back.
Maybe writing this to address common questions will foster some open-mindedness as well.
I will not be discussing the following diets: alkaline, apple cider vinegar, Atkins, blood-type, egg, food-combining, grapefruit, high-protein, Jenny, juicing, ketogenic, low-carb, low-fat, Master Cleanse, moon, NutriSystem, paleo, raw food, sea buckthorn, soup, South Beach, WW, or Zone! Are you as exhausted as I am reading that list? Some of those will drop scale numbers (not the same as weight loss), but the average person won’t be able to stick to them long-term. Further discussion would require an entire article itself! However, see the resources list for additional information about these diets.
Food and Nutrition Myths
Get comfortable and grab yourself some coconut water and a gluten-free snack, because this might take a while. Here we go.
Myth #1: Organic produce is more nutritious than non-organic/conventional.
I get asked about this a lot, and there’s really a simple way to determine how to spend your food dollars when it comes to organically or conventionally grown foods. Though there are numerous people who believe the term “organic” is used to con consumers out of hard-earned dollars, the term actually refers to foods that are farmed without the use of pesticides, herbicides, growth hormones, or genetically modified organisms (GMOs). Some people prefer organic on that basis alone, which is fine. Others believe that organic food has substantially higher levels of antioxidants or other health-promoting compounds compared with conventionally grown foods. However, there is no peer-reviewed research to support the claim that eating organic will lead to improved health compared to non-organic, and any differences found in nutritional composition between organic and conventional foods have been statistically insignificant (meaning unlikely to influence the health outcomes of people who buy organic).
Bottom Line: I can fully understand the desire to avoid pesticides! To assist you with this, I suggest you check out ewg.org/foodnews/dirty-dozen.php. The Environmental Working Group puts out annual “Dirty Dozen” and “Clean Fifteen” reports, which you can use for making organic-buying decisions.
Myth #2: Detox diets (cleanses or fasts) are necessary to clear toxins from your body.
Proponents claim a “detoxification diet” is necessary periodically to cleanse toxins from your body that accumulate from environmental pollutants and unhealthy diets. Such detox diets include several days of juice fasts, short periods of vegetable and water regimens, or more invasive colonic irrigations. (I suppose you could toss the maple syrup-based Master Cleanse diet in here too.) But the body has its own system of organs to do that—the liver, spleen, and kidneys—and there is no scientific evidence to suggest that any detox diets assist or improve these organs in performing the same tasks.
Bottom Line: For healthy adults, living on vegetables and water for a few days won’t likely do any harm, but it doesn’t top your own body’s natural detoxification system either. Consistently eating nutrient-dense foods, drinking plenty of calorie-free fluids, following a recuperative sleep schedule, and getting regular physical activity are the core pillars in optimizing your body. No detoxes or fasts needed!
Myth #3: Eggs raise cholesterol and are bad for your heart.
Egg yolks contain dietary cholesterol, but this form of cholesterol has little to do with the cholesterol linked to clogged arteries and heart attacks, which is serum cholesterol. In other words, the cholesterol in food (eggs or otherwise) doesn’t directly raise our serum (blood) cholesterol because our bodies will adjust accordingly by manufacturing less. Instead, problems with serum cholesterol and heart disease are scientifically linked with intake of saturated and trans fats (aka trans-unsaturated fatty acids). From that perspective, one egg provides a very low two grams of saturated fat and zero trans fats.
Numerous studies have concluded that there is no relationship between egg consumption and heart disease risk, and additional research has indicated that eating unfried eggs for breakfast could assist with hunger control and decrease overall daily caloric intake. For more egg nutrition research than you can imagine, as well as some great recipes, stop by eggnutrition center.org.
Bottom Line: Most people can eat one egg per day without negative health consequences. For those with a history of heart problems or diabetes who wish to limit dietary cholesterol intake, cap your egg intake at roughly two per week.
Myth #4: A gluten-free diet will benefit anyone.
Unless you’ve been diagnosed with celiac disease or gluten intolerance, gluten itself isn’t unhealthy for you. Gluten is a protein found in wheat, barley, and rye. With celiac disease, the body cannot digest gluten, and eventually nutrient absorption is compromised. If celiac is ruled out, gluten intolerance may be diagnosed based on recurrent abdominal distress and fatigue after gluten consumption.
Would a person without either condition benefit from going gluten-free (GF)? Possibly. Gluten is an ingredient in many empty-calorie, high-carbohydrate foods: think of the bakery section of the biggest supermarket chain in your town. Following a GF diet means you’re cutting that stuff out; doing so often results in weight loss and less bloating. But with all the food manufacturers coming out with GF products now, I don’t think the trend of GF for weight loss will continue long-term.
One controversial discussion about GF diets involves autism. Some families of children with autism and gastrointestinal problems have reported improvement of symptoms when the child followed a gluten-free diet that also eliminated casein, a milk protein. However, objective research hasn’t supported these results.
Bottom Line: Unless you have a medical reason (diagnosed celiac disease or gluten intolerance), there is probably no benefit to either avoiding gluten or going gluten-free (GF). If you suspect you have a problem with gluten, consult a medical professional; do not self-diagnose. Objective clinical studies do not show significant effects of a gluten-free, casein-free diet (GFCF) for people with autism spectrum disorders. But based on reports of children with autism and GI problems, parents might consider consulting with a registered dietitian-nutritionist (RDN) for medical nutrition therapy (MNT) to identify and manage any related issues.
Myth #5: Coconut oil is incredibly healthy.
Coconut oil is a saturated fat, which means it’s the type associated with heart disease and high cholesterol. There is evidence to suggest that the saturated fat in coconut oil might be metabolized differently from other saturated fats, meaning it may not negatively impact serum cholesterol and general cardiovascular health. Coconut oil, however, does lack the essential fatty acids found in unsaturated fats that foster heart health (“good cholesterol”) and the fat needed by our bodies. The American Heart Association suggests using heart-healthy mono- and polyunsaturated cooking oils, such as olive, safflower, soybean, and sunflower. If you have the extra cash, splurge for avocado oil!
Bottom Line: Until there is conclusive evidence otherwise, use unsaturated, heart-healthy plant-based oils for cooking instead. Use coconut oil for skin and hair (sparingly).
Myth #6: And then we have coconut water.
Supposedly it is healthier, keeps us “better hydrated,” and has more beneficial effects than regular plain or bottled water. I now present you with the facts:
Fact: Coconut water does not hydrate you better than plain water. Though coconut water is rich in potassium, relatively low in calories, and fat and cholesterol free, there is no evidence that it is actually better than plain water for simple hydration. Fact: Coconut water does not have anti-aging properties. Plain water will help you feel and look just as good by maintaining adequate hydration levels. Fact: Coconut water should not be considered a “heart-healthy beverage.” There is no evidence to suggest it helps prevent stroke and heart attack. Fact: Coconut water does not speed up your metabolism. When dehydrated, anything you drink will keep your metabolism going. Fact: Coconut water is not an ideal post-exercise drink. Sports drinks are meant to replace fluids, supply energy, and replace sodium and potassium lost through perspiration during intense physical activity; individuals in this category will need more than coconut water provides. Similarly, the benefit to the average person (after light-to-moderate physical activity) between coconut water and plain water would be negligible.
Bottom Line: Save your money. Drink plain water instead of coconut water.
Myth #7: Vegetarian and vegan diets are healthier than animal-based diets.
Nutritionally speaking, choosing a vegetarian or vegan diet means avoiding animal-based food products that contain saturated fat and adverse health effects that come with such overconsumption. However, if you replace the meat and dairy in your diet with refined carbohydrates and sweets, being a healthy vegetarian or vegan is not likely! Whether or not vegetarian or vegan diets are healthier than animal-based diets completely depends upon which foods are being selected and eaten. A diet of potato chips and chocolate would technically rank as vegetarian but hardly healthy!
For some, vegetarianism and veganism are lifestyles. I have worked with some individuals who label themselves vegan while wearing leather, smoking a pack of cigarettes daily, and slamming back several shots of vodka with veggie burgers and fries most nights of the week. Overall, not a healthy lifestyle! I’ve also worked with vegans who walk the walk, and do so with a lot of effort and consistency, with great results.
Bottom Line: For those individuals making healthy choices, vegetarianism or veganism are considered nutritionally sound, environmentally friendly, and more sustainable than animal-based diets. Even shifting to a vegetarian or vegan eating plan for two days per week will likely make a difference in your lifestyle and health as well as positively impact the environment.
Apple cider vinegar is not a miracle elixir for weight loss, curing diabetes, lowering cholesterol, stabilizing blood pressure, or preventing cancer. It does, however, make a fantastic all-purpose cleaner!
Myth #8: Snacking between meals is a bad idea.
Eating smaller portions with two sensible snacks a day is actually healthier and more conducive to weight loss than eating three huge meals every day. Planned snacking also helps to prevent blood sugar and energy crashes between meals.
But what exactly are your snack foods? Make smart choices and select nutrient-dense snacks that help you feel full for a while: avoid empty calories in sugar-packed, processed foods (cookies, candy bars, pastries), and choose a lean protein with a healthy (unsaturated) fat to enhance satiety. Examples include a low-fat mozzarella cheese stick and a palm-sized serving of almonds, a handful of granola, a slice of apple with a (level!) spoonful of peanut butter, or plain low-fat Greek yogurt with your own added fruit.
Bottom Line: Two protein-based snacks of around a hundred calories each per day will assist with weight loss goals, satiety, blood sugar control, and optimal energy throughout the day.
Myth #9: Sea salt is a healthier version of regular salt.
Both regular (table) salt and sea salt contain roughly 2,300 milligrams of sodium per teaspoon. Regular salt is mined, while sea salt results from evaporated seawater. Sea salt contains the minerals magnesium and iron but only in trace amounts. That means you’d have to ingest a dangerous level of sodium to make those minerals count. In contrast, ordinary table salt is fortified with iodine, which is critical to the body’s hormone regulation. There is almost zero iodine in sea salt.
Bottom Line: Sea salt (no matter its color, region of origin, etc.) has no significant nutritional benefit over regular (table) salt. Regular salt is fortified with iodine, which aids in hormone regulation. Any trace nutrients found in sea salt are negligible. The extra cash you’ve wasted is not!
Myth #10: Vitamin water is the best thing ever!
This goes to show you how strong marketing campaigns can be. Most of the micronutrients (vitamins) contained in the current brands of vitamin waters are rarely needed because most individuals ingest more than enough with food. Excess amounts of water-soluble vitamins (any of the B vitamins, for example) are excreted through urine. Avoid vitamin waters containing vitamins A or E, as these fat-soluble vitamins may be harmful or toxic when consumed in large amounts.
Bottom Line: Vitamin waters are a waste of your money. Drink plain water, or flavor plain or seltzer water with cucumber, mint, basil, lemon, lime, strawberries, or orange slices for extra zing.
Myth #11: “Trans fat–free foods” are actually trans fat free.
Foods with trans fats (foods containing “partially hydrogenated oil”) have conclusively been linked with heart disease, so it’s no surprise that trans-fat intake should be eliminated or extremely low: limit to approximately 1 gram for every 2,000 calories. According to the FDA, food is considered “trans fat free” if it contains 0.5 grams of trans fat per serving or less. Considering that the food package is allowed to read “trans fat free” but in reality each serving may have almost half a gram per serving, you may exceed that limit each day without realizing it. Pay attention to the ingredients!
Bottom Line: Avoid all foods with trans fats (or “partially hydrogenated oil”) on their nutrition labels or ingredients lists.
Myth #12: Doctors are nutrition experts.
Despite what you might see on television (Hi, Dr. Oz!), doctors receive very little nutrition education in med school. MDs are not RDNs, who are considered nutrition experts. Nutritionists are not RDNs; however, RDNs are certified nutritionists. There is a difference—a lot of education and training! When seeking accurate nutrition advice, please find a local RDN in your area or visit eatright.org/find-an-expert.
Bottom Line: As a consumer, always look for potential bias and self-interest, no matter how many credentials the spokesperson has.
Nutrition Myth Rapid-Fire Quick Bites
Dark chocolate is good for you.
The healthy polyphenols in dark chocolate that help lower blood pressure and decrease stress hormones are mostly lost in chocolate processing. To ensure health benefits, your dark chocolate must contain at least 70 percent cacao on the nutrition label. Otherwise, it’s just candy!
While we’re on the subject, chocolate does not cause acne. Research has shown conclusively that there is no connection between eating chocolate and developing acne or skin problems.
Bottled water is superior to tap water.
Bottled water is not more hydrating, more pure, or healthier than tap water, but public perception indicates those hefty marketing dollars are working to convince you otherwise. The hard truth is that most people can’t distinguish between bottled or tap in taste tests, and there are no legitimate health reasons to purchase more plastic bottles you’ll need to recycle anyway.
Oatmeal is good for you.
This statement is true if you make the oatmeal from scratch and add a bit of fruit for sweetness. But most people buy instant oatmeal packets, which consist of corn syrup solids, cornstarch, and trans fats, mixed with highly unnatural-sounding “creaming agents.” Take the extra time to make your steel-cut oats and your body will thank you.
Celery has negative calories.
The “negative calorie” concept is simple: certain foods are supposedly so low in calories that chewing and digesting them burns more calories than the body absorbs, resulting in a calorie deficit. Celery tops the “negative” list at only ten calories, though digesting a stalk requires only a half calorie. Therefore, if you’re eating, you’re consuming calories. Even “negative calorie” foods like celery aren’t fast solutions for instant weight loss.
Fresh produce is healthier than frozen.
The fruits and vegetables you find in your grocer’s freezer are usually frozen right after ripening at harvest, prior to any deterioration, which helps to preserve nutrients. While fruits and vegetables are at their most nutritious when freshly eaten, going with frozen versions is an easy and reliable way of getting your five recommended servings per day without sacrificing nutrition for convenience.
Consumer Crossroads
In writing this article, I realized that food and nutrition myths are created and resurrected, even in the face of persistent scientific evidence, because many people prefer to contemplate the too-good-to-be-true possibilities even when instinct tells them they’re fiction. Scientific, proven facts are dull and boring, with results that require work and effort, while myth-information is glamorous, easy to obtain, and instantaneous! I find it ironic that it’s often the same people who chastise patients in the bariatric surgery process for “taking the easy way out” who have no insight into their own investments in “quick-fix miracle” foods or nutrition plans.
Recommendations for a balanced (individualized) diet, adequate fluids and sleep, and increased physical activity just aren’t as exciting as some of the empty promises wrapped in shiny packaging. Maybe it’s easier to believe that “eating healthy is too expensive” than to actually sit down, budget your food dollars, and see that it actually isn’t. Facts are easy to check, but readiness to change, personal accountability, and lifestyle changes take consistent effort and persistence over time. Whether a person believes a nutrition myth and eventually accepts the truth, or begins with the facts, most people ultimately end up on the same path toward sustained health. I will continue to work with people who choose that path and seek guidance, even though it’s much harder and gleams with sweat instead of glitter.
Resources
Bennie, Maureen. “Gluten Free/Dairy Free Diet for Autism: My Experience.” Autism Awareness Centre Inc. February 9, 2017. https://autismawarenesscentre.com/my-experience-with-the-gfcf-diet/.
“Healthy Cooking Oils.” American Heart Association. Last modfied April 24, 2018. http://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/healthy-cooking-oils.
Kimball, Molly. “Protein Primer: How Much We Need, Why We Need It, How to Get It.” The (New Orleans) Times-Picayune. October 2, 2018. https://www.nola.com/healthy-eating/2018/10/protein_primer_how_much_we_nee.html.
“Learn about the Benefits in 5 Minutes: Cacao Polyphenols and Cacao Protein.” Meiji. Accessed September 29, 2018. https://www.meiji.co.jp/chocohealthlife/en/efficacy/.
“Nutrition Fact or Fiction.” UCLA Center for Human Nutrition. Accessed September 29, 2018. https://www.uclahealth.org/clinicalnutrition/nutrition-fact-or-fiction.
Piwowarczyk, Anna, Andrea Horvath, Jan Łukasik, and Hania Szajewska. “Gluten- and Casein-Free Diet and Autism Spectrum Disorders in Children: A Systematic Review.” European Journal of Nutrition 57, no. 2 (March 2018): 433–40. https://doi.org/10.1007/s00394-017-1483-2.
Wolfram, Taylor. “Coconut Water: Is It What It’s Cracked Up to Be?” Academy of Nutrition and Dietetics. Last modified July 2017. https://www.eatright.org/food/nutrition/healthy-eating/coconut-water-is-it-what-its-cracked-up-to-be.