5 Nutrition Myths You Should Toss Now

The Internet is filled with poor nutrition advice, and it can be very difficult to decide what is accurate health information and what simply is a nutrition myth. Franciscan Health dietitian, Mickala Ritter, MS, RD, LD, breaks down some of the most popular nutrition myths.

Fruit Has Too Much Sugar

Why it’s not true: Like any sugar, too much fruit sugar is not great. But compared to refined sugar, fruit is a much better option for regular consumption. Fruit is paired with beneficial vitamins, minerals and nutrients, including fiber, which slows the digestion of sugar resulting in more controlled blood sugars. It has been shown that increased consumption of fruit is associated with a lower risk of type 2 diabetes as long as total calories does not exceed needs. This is particularly true for fiber-rich fruits such as apples, pears, kiwis and strawberries.

Sea Salt Is Healthier Than Table Salt

Why it’s not true: The main difference between the sea salt and table salt is their taste, texture and processing. Sea salt is produced through evaporation of ocean water or water from saltwater lakes, usually with little processing. Table salt is typically mined from underground salt deposits. Most table salt also has iodine, an essential nutrient that helps maintain a healthy thyroid. Whether you choose table salt or sea salt, one teaspoon of salt equals 2,300 mg sodium. Nearly 80 percent of the sodium you eat every day is already in our foods, and that’s before you touch the salt shaker.

The average American consumers more than 3,400 ml of sodium per day according to the American Heart Association (AHA). The AHA recommends no more than 2,300 mg sodium per day.

There are many ways we can reduce sodium in our diet. Choose foods with <140 mg sodium per serving to reduce your intake and stay within daily goals. If you are trying to cut back on sodium, try a salt substitute such as Mrs. Dash, Nu-Salt, or Chef Paul. There are additional ways one can flavor foods without salt. Try flavoring with herbs and spices, utilizing garlic and onion powders.

Coconut Oil Aids Weight Loss

Why it’s not true: The oil extracted from fresh coconut contains a relatively large amount of medium-chain fatty acids, which is absorbed quicker than long-chain fatty acids and less likely to be deposited into adipose tissue. However, coconut oil is still high in calories and saturated fat. One tablespoon of coconut oil has 13.6 grams of fat and 117 calories. In fact ,coconut oil has more saturated fat than lard does.

The American Heart Association recommends limiting saturated fat. Research has proven saturated fat to raise “bad” cholesterol and increase risk of heart disease.

All fat, regardless of nutritional benefit, should be eaten in moderation.

Consuming too fat also much provides extra calories — which can signal to your body that it's time to store more fat. Although eating coconut oil in moderation isn't going to result in great harm to your health, it's not likely to help you lose weight either.

Other sources of heart-healthy fats to consider instead of coconut oil include olive or canola oil, freshly sliced avocado, and walnuts.

Egg Whites Are Healthier Than Whole Eggs

Why it’s not true: Many people have feared eggs over the years due to cholesterol content in egg yolks and the correlation between elevated cholesterol and heart disease. More recent studies have shown 1 egg per day was not found to have a substantial overall impact on the risk of coronary heart disease or stroke among healthy men and women. Recent recommendations from the American Heart Association, American College of Cardiology, and the American Diabetes Association do not limit egg or cholesterol intake, a change from earlier guidance from these organizations. Egg yolks are offer a variety of vitamins and minerals, specifically vitamins A and D, Iron, phosphorus, zinc, folate, selenium and choline.

Organic Food Is Healthier

Why it’s not true: Many factors go into the nutritional content of produce, including soil quality, weather and genetics. Organic food has been shown to have higher levels of phosphorus, and limited studies show higher vitamin C and omega-3 content. Whether you buy organic or conventional, it’s the nutritional quality of the overall diet that matters.

Do not avoid fruits and vegetables if they are not organic! Conventional foods still remain under EPA acceptable pesticide limits.

If you are concerned about pesticides, the FDA offers the following tips to reduce or eliminate any pesticide residues and bacteria that may be present on conventional or organic produce and meats.

• Wash your hands for 20 seconds with warm water and soap before and after handling.
• Cut away any damaged/bruised areas.
• Wash produce with large amounts of cold or warm running tap water and scrub.
• Dry with a clean cloth or paper towel.
• Throw away outer leaves.
• Trim the fat from meat, as residues of some pesticides concentrate in animal fat.

Today’s society is full of nutrition misinformation. Research is always evolving, which can make nutrition guidelines confusing. Educating and empowering yourself with information is important, but always read with caution and consult with medical professionals on current diet and nutrition advice.