Eat your greens!
Debunking 12 common myths about healthy eating habits
Image: Anh Nguyen
Dieting is not a perfect science with ideal outcomes or easily traceable numbers. As such, it is prone to false claims, myths, and fads that have been repeated enough to be deemed as right by many people. Take a look at these 12 myths about healthy eating and dieting. Which ones have you heard?
1
Give up your favorite food to lose weight
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Small amounts of your favorite high-calorie foods can be included in a weight-loss plan . Just remember to keep track of your total calorie intake. To lose weight, you must burn more calories than you consume.
2
Avoid bread, pasta, and rice
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Grains themselves aren’t necessarily bad or unhealthy. Consuming whole grains—such as brown rice, whole-wheat bread, cereal, and pasta—as part of a healthy eating plan is a good idea because whole grains provide iron, fiber, and other important nutrients .
3
Choose gluten-free foods
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Gluten-free foods are not necessarily healthier if you don’t have celiac disease or a gluten sensitivity. Gluten is a protein found in wheat, barley, and rye grains. If you don’t have these health issues but avoid gluten anyway, you may miss out on important vitamins, fiber, and minerals.
4
Avoid all fats
Image: Kelly Sikkema
Despite all the bad press, not all fats are bad. Fat provides essential nutrients and should be an important part of a healthy eating plan. However, because fats have more calories per gram than protein or carbohydrates (or "carbs"), it is important to limit fat intake to avoid consuming extra calories.
5
Avoid dairy products
Image: Kenny Eliason
Dairy products are an important food group because they provide proteins needed to build muscles and support organ function , as well as calcium to strengthen bones.
Most dairy products, such as milk and some yogurts, have added vitamin D to help the body absorb calcium, since many Americans don’t get enough of these nutrients.
6
Go vegetarian to lose weight
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Embracing a fully vegetarian diet only leads to weight loss if you reduce your total calorie intake . As often happens, some vegetarians may make food choices that could lead to weight gain, such as eating large amounts of foods high in sugar, fat, and calories.
Eating small amounts of lean meats can also be part of a healthy plan to lose or maintain weight.
7
Don’t snack between meals
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There is nothing wrong with snacking. It can help prevent overeating at meals , provided the snacks are healthy —like apples, peanut butter, low-fat cheese, or whole-grain crackers.
8
Healthy eating is expensive
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Healthy eating can be expensive, but it doesn’t have to be. With a little planning and smart shopping , you can enjoy a much healthier diet on a budget . Many people think produce is too costly, but there are plenty of examples that prove otherwise. For instance, a large bag of lettuce is affordable and lasts a long time.
9
Avoid late-night snacks
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Late snacking isn’t inherently a problem. The real issue is when your late-night snacks are unhealthy . The time of day is not as important as what you eat. If you’re eating ice cream or chips and dip, you’ll gain weight—no matter what time it is.
10
Diet soda is better than regular soda
Image: Kenny Eliason
Multiple studies have linked diet soda to an increased risk of diabetes , metabolic syndrome, and obesity, though causation is still debated. Nonetheless, if you’re looking for a healthier soda alternative, try flavored water, sparkling water, or unsweetened tea.
11
Non-nutritive sweeteners are healthy
Image: Towfiqu barbhuiya
The increasing demand for low-calorie, low-carb, sugar-free foods has led to a larger portion of products containing non-nutritive sweeteners (NNS).
While it’s clear that a diet high in added sugar increases disease risk, intake of NNS may also raise the risk of type 2 diabetes by causing negative changes in gut bacteria and promoting blood sugar dysregulation.
12
White potatoes are unhealthy
Image: Lars Blankers
Delicious potatoes are often labeled as "unhealthy" because they are frequently eaten in unhealthy ways. However, these starchy vegetables are highly nutritious , providing potassium, vitamin C, and fiber , and can be included as part of a healthy diet. The key is to cook or bake potatoes, but never fry them.
