Dispelling Healthy Food Myths

Check out the magazine covers in the grocery store check-out line, and you will find dozens of conflicting health headlines. “Fat is bad!” “Gluten is bad!” “Dairy is bad!” It’s hard to cut through the noise of food misinformation and understand what to believe. Empower yourself by learning the facts about these common myths about food.

Myth: Low Fat is Healthy

Low-fat diets gained popularity in the 1980s and 1990s, when fat was considered the source of obesity, heart disease, and other health problems. The push for fat free food caused many food manufacturers to load their products with sugar instead. This has resulted in a boom in chronic health conditions, many of which are linked to chronic inflammation due to too much sugar.

Diet experts now recognize that sugar, not fat, is a major culprit in weight gain and poor health. It is also important to distinguish between different types of fats. Trans fats, a type of saturated fat found in processed foods like chips or prepackaged baked goods, are associated with cardiovascular disease and poor health. Polyunsaturated and monounsaturated fats known as healthy fats, found in avocados, flaxseed, fatty fish, olives, and nuts, are actually heart healthy. Plus, eating fat increases satiety, is important for a balanced diet and can keep you from snacking too much between meals.

Myth: Gluten is Bad for You

When browsing the aisles of a grocery store, it seems like every other product touts its gluten free status. This may leave you wondering, “is gluten free good for you, or is it all just hype?” Let’s start by talking about what gluten actually is. Gluten is a type of protein found in wheat-containing products, rye, barley, and triticale (all types of grains). Gluten’s structure helps foods hold together and maintain their shape. For example, gluten gives bread its sturdy structure.

People with celiac disease cannot eat gluten. Celiac disease is an autoimmune condition that causes the small intestine to become inflamed when a person eats gluten-containing products. Other people have wheat allergies or other sensitivities that cause them to experience bloating, abdominal pain, or diarrhea after eating gluten.

For most people, though, gluten is perfectly healthy to eat. There is no scientific evidence that eating gluten is harmful to your health. That said, some foods that contain gluten (e.g., white bread, pasta, cereal) are high in simple carbohydrates that cause blood sugar to spike. This means that it is not the gluten per se but the carbohydrate content of these foods that can be unhealthy.

Myth: Dairy Products are Bad for You

Another nutrition myth says that dairy products are bad for you and should be avoided at all costs. Dairy critics say that eating these products promotes inflammation and is a source of stomach upset. Assuming you do not have lactose intolerance or a dairy allergy, dairy products are an important food group. Milk, cheese, yogurt, and other dairy products are an important source of protein and fat. Plus, they ensure that you get enough calcium, which is particularly important for people over 50 who are at greater risk for osteoporosis.

Myth: You Need Supplements Like Collagen

One recent fad focuses on supplements like collagen. Collagen is a protein that gives structure to connective tissue such as skin, muscles, and ligaments. Animal collagen is available in supplement form, and proponents say it can strengthen nails, improve skin quality, and reduce joint pain. But do collagen supplements really work? The answer is “probably not.” While our bodies do stop naturally producing collagen as we get older, supplements likely don’t do much. Collagen is difficult to absorb, which means that you may not even be able to use the collagen present in powder or liquid supplements. A better bet is to eat a wide variety of whole foods, including fruits and vegetables. Your body naturally absorbs the nutrients and minerals it needs from these sources. Plus, nutrients from natural foods are often more bioavailable, meaning they are more readily absorbed and used by your body.

Myth: Avoid Eggs, Because They Will Raise Your Cholesterol Levels

Many people avoid eggs because they have heard that eating eggs raises cholesterol levels. That’s simply not true. While eggs are naturally high in cholesterol, that cholesterol does not raise your blood cholesterol levels the same way saturated or trans fats do. That means that you can eat eggs without having a negative effect on heart health.

In fact, eggs are an excellent food choice. They are naturally high in protein (found primarily in the white) as well as a variety of other nutrients including zinc, iron, antioxidants, vitamin D, and choline. Plus, eggs are very affordable, making them a smart addition to a healthy diet.

Fact: Eating Healthy Doesn’t Have to Be Difficult

Whether you want to learn how to maintain weight after weight loss or simply follow a more nutritious diet plan, eating healthy doesn’t have to be difficult. Focus on eating whole, natural foods, plenty of fruits and vegetables, and fewer carbohydrates. This is the best diet for women over 50 and men, too.

If you’re wondering how to eat low carb and make it stick, it’s time to check out Mighty Health. Our online health coach offers personalized advice about making a diet plan and sticking to it. Our coaching is tailored to healthy eating for seniors, so you can cut through the noise about health myths and learn how to sustain a healthier lifestyle long term.