More Food Myths Debunked

It seems that everybody enjoyed my top ten food myths, so I decided to add to the list. Pick up any magazine and you’ll read about the latest diet fad or the next wonder food. These tips often sound too good to be true because they’re not! Read on to learn the truth about some more food myths. You’ll be surprised at what you learn.

Myth 11: Fruit Juice is Healthy

Fruit juice is actually a source of empty calories. Eating a piece of fruit provides vitamins, fiber, and tends to reduce intake of other foods. But most fruit juices are just sugary beverages, providing extra calories—all from refined carbohydrates—without satisfying appetite. And this goes for all juices, from apple and grape juice to acai berry or pomegranate juice.

According to the Mayo Clinic, focusing on whole fruits rather than juice provides more nutritional benefits with natural fiber that helps you feel full.

Myth 12: Antioxidant Water Prevents Disease

Antioxidant water is a marketer’s dream come true because it really sounds like it should be healthy, and naturally-occurring antioxidants in other foods have been shown to prevent illness. However, none of the antioxidant waters have shown any health benefits. Antioxidant water is just overpriced water with added sweeteners, flavoring, and supplements. Studies of antioxidant supplements have shown no benefits, and there’s no reason to believe that the antioxidant supplements in these waters will be any different.

Myth 13: Frozen Vegetables are Less Nutritious Than Fresh Ones

The best time to eat a vegetable is right after it’s picked. However, for those of us who don’t live on a farm, this isn’t quite feasible. Nutrient levels drop during shipping and storage, and they drop further as vegetables sit in your refrigerator. By the time you eat that “fresh” vegetable, it has far fewer nutrients and isn’t quite as fresh.

Frozen vegetables, on the other hand, are flash-frozen immediately after they’re picked, so they retain most of their nutrients. In many cases, frozen vegetables are actually more nutritious than their “fresh” counterparts.

Myth 14: Pork is Fattening

It’s true that sausage and ribs are loaded with calories, but three ounces of cooked pork tenderloin has only 140 calories—exactly what you’d find in three ounces of skinless chicken breast. That’s why they call pork “the other white meat”! Choose lean cuts of pork, and it can be a healthy protein option.

Myth 15: You Should Drink Eight Glasses of Water a Day

Studies show that people often mistakenly believe they’re hungry when they’re simply thirsty. They then eat unneeded calories instead of just drinking a glass of water. A good diet strategy is to make sure you’re fully hydrated at all times.

However, you don’t need to drink eight glasses of water a day to stay fully hydrated. Four glasses of water a day should be sufficient for most people, and you also get water from foods and other beverages. The National Institute of Diabetes and Digestive and Kidney Diseases notes that staying hydrated is important, but the “eight glasses” rule isn’t based on scientific evidence.

Myth 16: Trans Fat-Free Foods Don’t Contain Any Trans Fats

There’s a loophole in the FDA’s trans fat labeling law. Any food with less than 0.5 grams of trans fat per serving can be called “trans-fat free.” Manufacturers get to choose what a serving size is, and it rarely matches up with what you want a serving size to be.

A cracker company can decide that one small cracker is a serving, but if you eat 12 “trans fat-free” crackers, you could have consumed up to 6 grams of trans fat. The key is to look at the ingredient list. If the product contains hydrogenated or partially-hydrogenated oils, it contains trans fats. Since trans fats are so unhealthy, these products should be avoided.

Myth 17: Sugar Causes Behavior Problems in Kids

A 1995 study published in the Journal of the American Medical Association concluded that “sugar does not affect the behavior or cognitive performance of children,” yet the American Academy of Pediatrics reports that 93% of parents ask about avoiding sugar when their children are diagnosed with attention-deficit hyperactivity disorder. There is no scientific evidence that sugar increases hyperactive behavior in children.

The belief persists because parents often observe their children at birthday parties or holidays when both sugar consumption and excitement are high, creating a false association.

Myth 18: Wraps are a Healthy Lunch Choice

Whoever ran the marketing campaign for wraps is a genius. How did this incredibly unhealthy and fattening product get the reputation of being a health food? A wrap (without anything in it) can have more than 300 calories—more than two slices of bread! Wraps are never a healthy choice compared to whole grain bread options.

Myth 19: Exercise Makes You Hungry

I’ve heard dieters say that they don’t exercise because it makes them hungry. The truth is, exercise does not significantly increase hunger. However, many people feel that they “deserve” to eat more calories because they exercised, and so they allow themselves to indulge. This psychological effect, not true physiological hunger, leads to overeating after exercise.

Myth 20: Skipping Meals Will Help You Lose Weight

Skipping meals is one of the worst things you can do when dieting. Yes, you save calories at that meal, but studies show that you more than make up for those calories during the rest of the day. Also, you put your body into “starvation mode,” so your metabolic rate lowers and your body tries to do whatever it can to hold onto calories.

You’re much better off eating small mini-meals every three or four hours. This approach keeps your metabolism active and helps prevent the extreme hunger that leads to overeating.

The Bottom Line

As emphasized by nutrition experts, it’s important to rely on evidence-based nutrition information rather than marketing claims or popular myths. When in doubt, consult with a registered dietitian or healthcare provider who can provide personalized, scientifically-sound nutrition advice.

Remember: if a nutrition claim sounds too good to be true, it probably is. Focus on the fundamentals—eating a variety of whole foods, staying hydrated, exercising regularly, and getting enough sleep. These time-tested strategies work far better than any quick fix or miracle food.