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 fruits and vegetables imbalances the diet and does not eliminate more toxins, as this task depends on the liver and kidneys.
Cutting out dairy offers no nutritional benefits unless it's for a health reason, such as lactose intolerance or a milk protein allergy.
Not only can they eat fruit, but they must do so daily and on several occasions. When it comes to foods that provide sugar and other carbohydrates, the timing, method, quantity, and accompanying foods are more important than their sugar content.
They are practically identical in energy and nutrients. The same goes for brown sugar, agave syrup, panela, etc. The only difference would be sensory.
Water provides no calories, nor does it increase the energy content of other foods.
Fruit has the same nutritional value before and after meals. Having it for dessert is a very healthy option, proof of which is that in the Mediterranean diet, fruit has been eaten for dessert for hundreds of years.
Gluten-free foods offer no nutritional advantage for people who do not need to eliminate them for a health reason, for example, coeliac disease.
They have the same calories, but wholemeal provides more fibre, vitamins and minerals.
The loss is insignificant when compared to the nutrients provided by the rest of the fruit, and moreover, for some people, the skin can be a barrier to eating fruit.
They are a source of healthy energy, especially whole grains. The calorie intake depends on the portion size, how they are cooked, the foods they are eaten with and how often they are consumed.
The losses are minimal when cooked correctly: steamed or microwaved, boiled with a 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 highlights, misinformation not only affects our individual choices but also the social perception of food.
Before sharing or adopting an idea about nutrition, ensure it is backed by reliable sources.
