If you have ever tried to improve your diet and tried to research “healthy foods” or “healthy diets” you’ve probably been confronted with an overwhelming amount of information. Some of it may seem confusing or even seem contradictory. As with many other scientific fields, Nutrition can be relatively complex and nuanced, which unfortunately opens the door to plenty of misinformation. This can range from well-intended professionals who may misinterpret information, to people peddling false information for their own personal gain. Social media and “influencers” are some of the biggest spreaders of nutrition misinformation. March is National Nutrition month and one thing that can benefit everyone’s diet is debunking popular nutrition myths.
Seed oils
Most liquid cooking oils you see in the grocery store can be classified as “seed oils.” The most common varieties include soy, canola, vegetable, and safflower oil. These oils have come under scrutiny recently and claims against them include that they can cause inflammation, heart disease, weight gain, and a variety of other conditions. Most of these claims range from misleading to blatantly false. Many of these oils are highly processed to remove colors, flavors, and improve the shelf life. This processing does not leave any harmful substances in the oil or remove a significant amount of nutrients. Most oils that are liquid at room temperature are high in types of un-saturated fats, which have been shown to reduce inflammation and be protective against cardiovascular disease. Anyone claiming that seed oils are “toxic” or “pro-inflammatory” should be disregarded. Seeds oils are great for cooking a variety of foods and are often a long-lasting and inexpensive cooking fat.
Artificial Sweeteners
Also known as “fake sugars,” “sugar alcohols,” or “non-nutritive sweeteners” (NNS), these products help to add sweetness to food without adding any sugar. Diet or zero sugar beverages are the most common sources of artificial sweeteners. There are claims that these products increase the risk for certain cancers, and although this myth was popular in the ‘90s and early ‘00s, it has come back around in the past couple of years. Some other myths that have come along with this are that artificial sweeteners also cause blood sugar disruptions and may alter fertility. Artificial sweeteners have been shown to pose no major health risks to humans. These misconceptions comes from a rodent study where the animals were given extremely high doses of artificial sweeteners. Almost any substance (including air and water) can be dangerous in high enough quantities. The FDA recommends consuming 50mg or less of Aspartame (a common artificial sweetener) per day. That would be the equivalent of about 90 packets of Sweet & Low or Splenda. Not only is that unrealistic, but even that amount shows no evidence of negative health effects in humans. Artificial sweeteners can be used to reduce excess sugars in your diet and are especially useful for people with Diabetes who must be very careful about carbohydrate intake.
Sugar is toxic
What is sugar? Simply put, sugar can be classified as a simple form of carbohydrate molecules. These molecules usually are perceived as sweet by our taste buds. Some common types of sugar include fructose, dextrose, sucrose, glucose, and lactose. Some foods have naturally occurring sugars, but a lot of common foods contain an amount of added sugars. Carbs and sugars are commonly vilified in the food and nutrition space, but more extreme claims about sugar have started to emerge. These claims include that sugar is toxic, increases cancer risk, and is highly addictive. Sugar is certainly not toxic or cancer causing, and it is no more addictive than any other type of food. Our bodies need carbohydrates and sugar to function. The main issue with simple carbohydrates (like sugar) is that they are not very filling and can be very easy to overconsume. Excess calories from any nutrient can cause weight gain, and excess sugar intake over time can increase your risk for diabetes. A good practice is to have more complex sources of carbs such as grains & vegetables, and limit foods with lots of added sugars like soda, desserts, and candy. Just remember that almost any food fits into a healthy diet, and foods with sugars are ok in moderation.
Organic Food
Organic is a food label that indicates certain farming and manufacturing practices. Organic food is often marketed as healthier, safer, and less processed that non-organic foods. The truth is that there is no nutritional difference between Organic and non-organic food. Acquiring the organic label is also very expensive for farmers, so many of them do not bother paying for the certification. Another claim is that Organic food does not use pesticides. In fact, they just use “organic pesticides” instead and neither organic nor non-organic pesticides have been shown to have any significant residues on them by the time they reach the grocery store. Organic food is often more expensive, and in some cases has a shorter shelf life than non-organic food. The best thing to focus on is eating a variety of fruits and vegetables, you don’t have to worry if they’re Organic or not.
Detox diets and supplements
This is more of a broad category. A lot of different supplements, diets, herbs, and teas have claims that they are able to “detox” your body and organs. The human body already has a reliable system for removing unwanted substances from the bloodstream and organs. The Kidneys, Liver, and Lungs are responsible for removing unwanted substances and potentially harmful compounds. No special diet or supplement will ever come close to the effectiveness of these organs. Certain supplements like detox teas usually contain either a diuretic or a laxative which just makes you use the restroom more often. They do not remove any excess “toxins” from the body. The other issue with claims for these products, is that the definition of “toxins” is usually quite vague. Many detox diets usually have you eat more fiber, fruits & veggies, and drink more water. This makes most people feel pretty good, especially if they are not meeting their needs for those foods, however, it has nothing to do with the removal of any toxins. The best way to support the organs that already detoxify your body is to drink plenty of water, have a variety of fruits and vegetables, and limit alcohol and other drugs.
With all the information available about nutrition, it can be difficult to separate fact from fiction. It is a great practice to talk to a healthcare professional before starting any kind of new diet. The Campus Dietitian is also available to answer questions about any nutrition related topics you may have. Happy National Nutrition Month!
By Adam Sachs, RD, CSSD
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