Hot Nutrition Myths: BUSTED

Everywhere you look online and on TV shows (I am looking at you, Dr. Oz show!) you hear some crazy "latest study" about nutrition. There is not alot of "black and white" truths as far as nutrition science goes and often these "latest nutrition trends" turn out to be duds. Here are some current nutrition duds I have been hearing lately:

“High Fructose Corn Syrup is the cause of obesity in America.”

The American Medical Association (AMA) recently sent out a press release that high fructose corn syrup “does not appear to contribute more to obesity than other caloric sweeteners.” High fructose corn syrup contains the same calories as sugar and several studies have shown that the body reacts the same way to high fructose corn syrup as regular table sugar. Too much regular sugar or high fructose corn syrup could cause weight gain in some individuals. High obesity rates in the US are complicated and caused by many different factors, not one single food ingredient. 

“Organic foods are more nutritious than regular foods”

There is little evidence that proves organic foods contain more nutrients than conventional foods. The research that has been conducted shows differences not significant enough to affect any individual’s nutrition status. Economic, environmental, and personal beliefs about organic foods can be considered in your decision on what to purchase, however nutrition content is not a proven factor that makes organic foods healthier than conventional foods.

“Too many carbs make you gain weight”

There is no evidence to suggest that carbohydrates can cause weight gain. Too much of any food might make you gain weight. It is not a good strategy to eliminate one type of food to lose weight. Decreasing the amount of any foods you eat period may help you lose weight.

“Bottled water is healthier than tap water”

A study by the Natural Resources Defense Council stated that bottled water is not safer or healthier than most tap water (if your water supply has been tested and is not safe, then ofcourse bottled water is safer). Both types of water are regulated by the government. The EPA regulates tap water and the FDA regulates bottled water. Drinking water is better than drinking sugary drinks like sodas, but it is not better to drink bottled water instead of tap water. In fact, most bottled water does not contain fluoride which is a concern for dental health. Fluoridated water helps strengthen teeth and prevents cavities. Many cities and counties put fluoride in tap water. Find out if your tap water has flouride in it by checking this website.

“Artificial sweeteners cause cancer”

The FDA has approved several artificial sweeteners for use in the US. These include Acesulfame-K, saccharin (“sweet-n-low”), aspartame (“equal”), sucralose (“splenda”), and neotame. These sweeteners have been deemed safe in normal humans based on many studies on rodents and other animals. These animals were given amounts of artificial sweetener much higher than anyone could ever consume and there were no harmful effects reported. The levels recognized as safe are so high that most humans could never even consume that much in a typical day. Artificial sweeteners are beneficial to people with diabetes and those looking to manage their weight. Artificial sweeteners are also beneficial to dental health as they do not contribute to increased cavities.

 

“You can prevent certain diseases by eating certain foods”

The popular media has many stories about “superfoods”: certain foods which some claim to have extra beneficial compounds to prevent certain diseases. Research is being done on many of these foods, but there are likely never going to be any food “silver bullets” in disease prevention. From what we do know now, eating a wide variety of foods from all of the food groups to include fruits, vegetables, whole grains, and low fat dairy can provide you with a well balanced diet and adequate nutrition so your body can be as healthy as it is meant to be.

- Allison Leonard, RD