Fact or Fiction: Can You Spot the Truth About 10 Popular Foods?

Introduction

How much do you really know about the foods you eat every day? Nutrition science is always evolving as new studies are published, and food myths have a way of spreading as fact. In this article, we separate nutrition fact from fiction for 10 widely consumed foods.

1. Eggs: Do they really raise cholesterol?

For years there was a myth that eggs raise blood cholesterol levels and increase heart disease risk. However, extensive research now shows eggs have little impact on cholesterol levels for most healthy individuals (1,2). In fact, eggs are a nutrient-dense food providing high-quality protein plus vitamins and minerals. Unless someone has an existing heart condition or familial hypercholesterolemia, eggs can absolutely be part of a balanced diet.

2. Red meat: As bad as processed meats?

Processed meats like hot dogs and sausage that contain preservatives have consistently been linked to higher risks of chronic diseases like certain cancers (3). However, the health effects of unprocessed red meat are more nuanced. In moderation as part of varied diet, unprocessed red meat does not appear to raise disease risks (4). As with any food, it is best consumed in moderation and balanced with plant-based proteins. 

3. Gluten: Is it truly unhealthy for everyone?

Non-celiac gluten sensitivity may affect a small portion of the population, but for most people gluten does not pose any special health risk (5,6). Cutting gluten solely based on non-scientific beliefs, without a medical need, can potentially deprive the body of valuable nutrients. As always, it's best to check with your doctor or dietitian before making any drastic diet changes.

4. Fruit juice: Is it as bad as soda?

While fruit juice does contain natural sugars, it also provides beneficial vitamins, minerals and phytonutrients that sodas lack (7). In moderation as part of an overall healthy diet, fruit juice is unlikely to cause weight gain or increase disease risk for most healthy individuals. However, those with diabetes should stick to whole fruits which deliver fiber to slow sugar absorption.

5. Carbs: Are they truly fattening? 

Carbohydrates themselves do not directly cause weight gain. Excess calories from any macronutrient consumed above needs will be stored as fat (8). Low-carb diets may work for short term weight loss for some, but it is a balanced diet and lifestyle that help maintain health and a healthy weight long term. Cutting out whole unprocessed carbohydrates like starchy vegetables and whole grains can potentially deprive the body of important nutrients.

6. Coconut oil: Is it really a superfood?

While coconut oil contains healthy fats, it is still high in saturated fat and calories. Moderate usage does not pose special health risks, but coconut oil is not some miracle food and does not confer unique health benefits compared to other plant oils when consumed in reasonable amounts as part of varied diet (9,10). As with any food, excess calories from coconut oil can contribute to weight gain.  

7. Protein powders: Are they necessary for muscle gain?

For building muscle, a balanced diet with sufficient protein from high-quality whole foods like meat, eggs, fish, dairy and legumes is perfectly adequate for most people (11,12). Protein powders are simply a convenient supplement, not mandatory. Unless an individual has special needs due to illness, injury or intense training, they are unlikely to confer any unique benefits over whole foods. 

8. Coffee: Is it truly heart healthy?

In moderation, coffee has been consistently shown to have associations with reduced risk of some diseases like type 2 diabetes and Parkinson's disease for most healthy individuals (13). However, those sensitive to caffeine may want to limit intake. As always, excess of anything provides no benefits and everything is best consumed in moderation as part of balanced lifestyle.

9. Almonds: Are they truly weight loss friendly?

Almonds are rich in healthy fats, protein, fiber, vitamins and minerals that make them filling and satisfying (14). When consumed in moderation as part of varied diet, almonds are unlikely to cause weight gain and may aid weight control. However, they are still calorically dense - excess calories from almonds or any food will need to be burned off to avoid weight gain. 

10. Dark chocolate: Is it a superfood indeed?

In moderation, high-cacao dark chocolate can provide antioxidants and may have benefits for heart health when consumed as part of balanced diet (15). However, it is still high in calories and eating excess for perceived "health benefits" can contribute to weight gain. Dark chocolate also contains caffeine-like stimulants that some may be sensitive to. Everything is best enjoyed in moderation to reap optimal benefits.

Conclusion

As illustrated through these 10 examples, nutrition science is complex and food myths often overstate realities. Moderation, balance and lifestyle factors hold the key to health benefits from any foods. Simple solutions and miracle claims should always be approached with skepticism. An overall healthy, wholesome diet along with an active lifestyle remain the best recipe for lifelong well-being.