In Part One of my investigation into nutrition myths, I tested five of the most popular ones, and they failed. I made a point to avoid armchair experts peddling myths on social media for followers. I continued my search for credible evidence and decided to focus on three more important ones: fats and carbohydrates are bad, and apple cider vinegar is a weight loss wonder. Here’s what I found:
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Myth #6: All Fats Are Bad
This fat misconception is one of the most dangerous of all the nutrition myths. Medical advice and scientific research have fluctuated so drastically from the 1970s through the 1990s that it’s no wonder many of us don’t know what to believe anymore.
Doctors have warned us to avoid saturated fat, as it was thought to increase our LDL or bad cholesterol levels, putting us at higher risk for heart disease. They didn’t know back then that scaring us away from fat led us to fat-free snack foods like cookies, chips, and ice cream, which are full of refined sugars and carbohydrates. These foods may have decreased our risk of heart disease and made us fat.
FACT: The National Institute of Health scientifically supports the claim that replacing saturated fats with unsaturated fats does reduce the risk of heart disease. Replacing saturated fat with simple carbohydrates with added sugars, like those found in white bread, does not.
WHAT WE KNOW: Eating some fat keeps us healthy, provides us with energy, helps us feel satisfied, and allows us to stay fuller between meals.
Research shows that when derived from plant sources, unsaturated fats are good for you. Look for cooking oils that are liquid at room temperature:
Look for cooking oils that are liquid at room temperature:
- Canola
- Peanut
- Safflower
- Soybean
- Olive
Here are some other good sources of unsaturated fat:
- legumes
- fatty fish
- olives
- nuts
Myth #7: To Lose Weight Avoid All Carbs
You may remember The Atkins Diet, which was popular long before its Ketogenic (KetoDiet) Makeover. Both diets involved consuming protein and fats and no carbohydrates. The South Beach Diet caused many of us to completely turn our backs on all things white: bread, rice, pasta, and even potatoes. Whether those diets sound familiar or not, if you’ve lived in the US, you have heard and may even have believed at one point or another that all carbohydrates were evil.
These famous diets or celebrities are not solely to blame for demonizing carbohydrates. Medical experts constantly changed the truth and supported it with scientific research, causing all of this Carbohydrate Confusion, making distinguishing between what’s true and what’s false nearly impossible.
FACT: All Carbohydrates do not make us fat! Or prevent us from losing weight. So, avoiding them all is not the answer. Learning how to choose the healthy ones is what matters most. Simple carbs, called “bad carbs,” have little to no nutritional value and include simple sugars, sweeteners, and honey hidden in fruits, fruit juices, and dairy. They are vilified because they spike glucose levels, which can lead to energy crashes.
‘Good carbs’ do not. These long-digesting complex carbohydrates stabilize insulin levels and help the body metabolize cholesterol and triglycerides. Complex carbohydrates are not evil and do not stop our bodies from losing weight.
Look for:
- Whole grains: quinoa, buckwheat, whole wheat pasta
- Fiber-rich veggies: broccoli, leafy greens, carrots
- Fiber-rich fruits: apples, berries, bananas
- Beans
WHAT WE KNOW: Eating complex carbohydrates is essential for cognitive brain function and stable mental health. It also assists the body in metabolizing cholesterol and triglycerides. We need nutrient-dense fiber for digestive health and complex carbohydrates for optimal health.
MYTH #8 Apple Cider Vinegar Burns Belly Fat
Unlike most Americans, I had no idea apple cider vinegar (ACV) was anything more than an acidic ingredient in salad dressing. Recently, a neighbor volunteered some startling news: her belly fat was shrinking thanks to the ACV diet, which she had stuck to for seven days! I celebrated her accomplishments, seeing no difference in her appearance. Awkward.
FACT: I found no scientific evidence that ACV reduces belly fat or impacts sustainable weight loss. While a few small studies showed weight loss in obese rats, scientific proof that it has the same effect on humans is simply unavailable. According to the Cleveland Clinic, the placebo effect could explain why many people claim it works for them. Psychologically, believing in this miracle medicine may subconsciously inspire believers to make healthy choices about calorie intake, exercise, and lifestyle, which may result in weight loss.
WHAT WE KNOW: Apple cider vinegar is made from fermented apples. Like distilled vinegar, ACV is an acetic acid commonly used as a cleaning disinfectant to kill airborne bacteria on surfaces, fruits, vegetables, and even meats. Some small studies show that apple cider vinegar can help you stay full longer, curbing the urge to snack for about two hours after eating. However, that study also reported nausea and vomiting as side effects.
WHAT TO WATCH OUT FOR: ACV may cause dangerous side effects in certain people by affecting potassium and insulin levels. Evidence suggests that prolonged use of ACV could irreparably damage tooth enamel when not diluted before drinking.
Misinformation and disinformation have different meanings. The American Psychological Association defines Misinformation as false or inaccurate information—getting the facts wrong. Disinformation is false information deliberately intended to mislead and contribute to fueling, in this case, nutrition myths. Let’s do our best to share facts, not fiction.
Stay tuned for more nutrition myths.
This story is made possible by an educational grant from Novo Nordisk.
