Buzz
While we've discussed food myths across several lists before, this is the first time we're focusing exclusively on debunking food-specific misconceptions. This list addresses some of the most popular beliefs we have about food and, inevitably, challenges them. For the more contentious issues, I've provided references to support the information.
10. Fat-Free – A Guaranteed Way to Lose Weight
The Myth: Fat-free foods contain no calories
This is a widespread misconception – so much so that food companies have capitalized on it. The idea that fat-free is always better explains why so many products are labeled as 'fat-free,' 'low-fat,' or 'fat-reduced.' Many people aiming to lose weight will indulge in these 'low-fat' foods, thinking they will help them shed pounds. Ironically, they often end up eating more of these foods than they would have if they were full-fat. The real key to weight loss is calorie control – consume fewer calories than you burn, and you'll lose weight. Removing fat from food often strips away its flavor, so extra sugars and chemicals are added to compensate – meaning fat-free options can be more fattening than their full-fat counterparts.
9. Opt for the Salad
The Myth: Fast food salads are the 'healthy choice'
A 2005 report from the Independent stated: '[a]n investigation of the food sold by the “big four” – McDonald’s, Burger King, KFC, and Pizza Hut – found that […] five out of eight salads promoted as ‘healthy’ contained ‘high’ levels of salt or fat.' It's common to see dieters who want a lighter option ordering salads or other 'healthy' selections from fast food restaurants – what they don't realize is that these salads can be just as unhealthy as the regular menu items, and they might be better off enjoying a Big Mac. For comparison, 1 Big Mac contains 540 calories and 1,040 mg of salt, while 1 premium southwest salad with crispy chicken and dressing has 530 calories and 1,260 mg of salt. The Big Mac is actually the healthier choice.
8. The Power of Protein
The Myth: To build muscle, you need to consume excessive amounts of protein
According to the Mayo Clinic, protein should make up 10-35% of your daily diet, regardless of whether you're trying to gain, lose, or maintain weight. Most of this protein is naturally obtained through food, and protein supplements are usually unnecessary. Two recent studies conducted by independent sports medicine journals challenged this myth. Participants, including bodybuilders, were given varying extra amounts of protein daily. Dr. Richard Krieder from the University of Memphis summarized one study by stating: 'Although it is important for athletes to get an adequate amount of protein... consuming additional amounts of protein does not appear to promote muscle growth.'
7. Fresh Fruit Is Always the Best Option
The Myth: Fresh fruit is superior to dried fruit
This myth holds some truth only when it comes to vitamin C, where fresh fruit is indeed better. However, outside of that, dried fruit provides just as many nutrients and sugars for energy as fresh fruit. If you follow the guideline of eating 5 servings of fruit a day, you only need one tablespoon of dried fruit per serving – so five tablespoons of dried fruit will meet your daily requirement. The same applies to canned or frozen fruit. Fruit juice can also count towards one of your daily servings, but only one portion should consist solely of juice.
6. Six Smaller Meals Are Better Than Three Large Ones
The Myth: Eating six small meals throughout the day is better than eating three larger meals
While this idea can work for some, it only works if you're excellent at controlling portion sizes. It's easy to end up turning six small meals into six large ones. The real factor here comes down to total calories consumed throughout the day. If the total calories in three large meals are the same as six smaller ones, there is no real difference. For most people, it's more practical to set aside time for three meals, making that the better choice overall. As we've discussed in a previous list (item 1), the time you eat doesn’t affect weight gain or loss.
5. Celery Equals Negative Calories
The Myth: Eating a stick of celery burns more calories than the celery contains, making it a negative-calorie food
This myth is so widespread that even Snopes has believed it – and it’s rare for Snopes to get something wrong. The issue lies in the numbers not adding up. One stick of celery contains about six calories. A 150-pound, 35-year-old woman, who is 65 inches tall, burns 30 calories per hour while sitting and eating. In the name of science, I ate a stick of celery (which wasn’t easy since I dislike raw celery) and timed myself: 2 minutes and 14 seconds. If the woman takes as long as I did, she could eat nearly 30 sticks of celery in an hour – burning 180 calories. That still leaves 150 calories unburned. While some calories are burned during digestion, there’s no way these numbers support the idea of negative calories. On average, you burn 62 calories an hour just by existing (including digestion), leaving a surplus of 88 calories. No matter how you slice it, celery does not lead to negative calorie burning.
4. Decaf Coffee Contains No Caffeine
The Myth: Decaffeinated coffee has no caffeine
International guidelines state that decaf coffee must be 97% caffeine-free (with EU regulations being even stricter, at 99.9%). The process of removing caffeine is complex and results in the loss of many other essential chemicals (up to 400, in fact) that contribute to the flavor of coffee. If you have a caffeine allergy, you should avoid all coffee, including decaf. However, for those who can handle caffeine, you might prefer the taste of regular coffee – unless you really dislike the mild “buzz” it provides. And if that hasn’t persuaded you, the chemical often used to decaffeinate coffee beans (dichloromethane) is also employed as a paint stripper.
3. Is Fast Food Really That Bad?
The Myth: Fast food is inherently bad for you
A wise individual once said, 'All things in moderation.' This timeless wisdom applies to nearly every aspect of life – including fast food. A moderate intake of fast food is no worse for you than a moderate portion of home-cooked meat and vegetables. While a steady diet of only fast food may not be the healthiest choice, eating macaroni and cheese every night isn’t exactly the healthiest option either. The key to a balanced diet and good health lies in variety and moderation. So, if you feel like indulging in a cheeseburger, go ahead and enjoy one.
Sources: 1. Healthy options still full of fat 2. Calorie Count Food Nutritional Calculator 3. Fitday Calorie Calculator 4. Basal Metabolic Rate Estimation Formulas
Contributor: JFrater
2. Does Salt Really Raise Blood Pressure?
The Myth: Excess salt increases blood pressure
This myth dates back to the 1940s when a professor used salt reduction to treat individuals with high blood pressure. However, research since then has shown that those with normal blood pressure don’t need to limit their salt intake. That said, if you already have high blood pressure, you might become sensitive to salt, in which case it's advisable to reduce salt consumption or increase potassium intake. Balancing salt with potassium is what truly matters. For individuals with hypertension, it’s important to be mindful of salt, as it can exacerbate the condition. In the end, increasing potassium-rich foods like spinach, broccoli, bananas, white potatoes, and most beans is likely more crucial than cutting back on salt.
1. The Truth About Cravings
The Myth: Cravings occur because your body needs a specific nutrient
When we crave certain foods, like fruit juice, we often assume it’s due to a deficiency of a particular nutrient in our body. However, research has debunked this idea. In one study, a person craving chocolate was given two different cocktails: one contained all the necessary components of chocolate (except for its taste), and the other had just the flavor of chocolate without any of its actual components. Surprisingly, the person’s craving was satisfied with the chocolate-flavored cocktail, not the one that lacked flavor. This suggests that cravings are emotional rather than physiological, often tied to personal memories and emotions linked to the foods we desire.
