In the age of social media, nutrition information circulates with unprecedented speed. However, not all of it is reliable. Many food myths are spread without scientific basis, generating confusion and, sometimes, unhealthy habits. According to the Spanish Academy of Nutrition and Dietetics, «the spread of nutritional hoaxes can misinform consumers, hinder adherence to healthy eating habits and undermine the reputation of basic foods».
To combat this misinformation, we review some of the most common myths:
Although they are very nutritious, they do not provide all the nutrients necessary for good health. Eating only fruit and vegetables unbalances the diet and does not eliminate more toxins, as this task depends on the liver and kidneys.
Eliminating dairy does not provide any nutritional benefit unless it must be eliminated for a health reason, e.g. lactose intolerance or milk protein allergy.
Not only can they eat fruit, but they should eat it daily and several times a day. For foods that provide sugar and other carbohydrates, it is more important when, how, how much and with what foods they are eaten than their sugar content.
They are practically identical in energy and nutrients. The same applies to brown sugar, agave syrup, panela, etc. The only difference would be sensory.
Water does not contribute calories, nor does it cause other foods to increase their energy content.
Fruit has the same nutritional value before and after meals. Eating them as a dessert is a very healthy option, proof of which is that in the Mediterranean diet, fruit has been eaten as a dessert for hundreds of years.
Gluten-free foods have no nutritional advantage for people who do not have to eliminate gluten for health reasons, e.g. coeliac disease.
They have the same calories, but wholemeal provides more fibre, vitamins and minerals.
The loss is negligible compared to the nutrients provided by the rest of the fruit, and for some people, the skin can be a barrier to eating fruit.
They are a source of healthy energy, especially the wholemeal ones. Calorie intake depends on the size of the portion, the way they are cooked, the foods they are eaten with and the frequency of consumption.
Losses are minimal when cooked correctly: steamed or microwaved, boiled with little water, at moderate temperatures and for just the right amount of time, and the water is used for broths.
Combating food myths requires clear, evidence-based information. As the Spanish Academy of Nutrition and Dietetics points out, misinformation not only affects our individual choices, but also the social perception of food.
Before sharing or adopting an idea about nutrition, make sure it is backed up by reliable sources.
