The Truth Behind Nutrition FolkloreEn Español (Spanish Version)
Do you eat carrots because they are good for your eyes, avoid chocolate because it makes you break out, or not let your kids eat sugar because it will make them hyper? Unfortunately, when stacked up against medical facts, many of these beliefs are misperceptions. Test your knowledge of nutrition folklore by answering the questions below.
Although egg yolks contain cholesterol (about 184 milligrams [mg]), many scientists think that eating foods high in saturated fats and trans-fats has a greater impact than dietary cholesterol in raising blood cholesterol levels. Still, the daily recommended limit for people with normal cholesterol levels is 300 mg per day. This means that if you eat one egg, the rest of your day’s diet needs to be very low in cholesterol.
Eggs are a source of high quality protein and provide many vitamins and minerals, including
the amino acid tryptophan, selenium
, vitamin A
, iodine, riboflavin
(vitamin B2), vitamin B12
, vitamin D
, among other nutrients.
A study from the University of Washington has found that eating two eggs daily may lead to a small but significant increase in LDL, also known as bad cholesterol. Other studies suggest that people vary quite significantly in how much effect egg consumption has on their cholesterol levels. If you have high cholesterol or are at risk for developing it, talk to your doctor about your diet and whether you should limit how many eggs you eat. Remember, too, that you can always just eat the eggs whites, which have protein but no cholesterol.
There is no scientific evidence that eating any food, including chocolate or other sugary foods, leads to acne. Acne results from a combination of factors such as heredity, overactive oil glands, dead skin cells that block skin pores, and hormonal changes. However, some new research has been done that suggest that nutrition-related lifestyle factors may play a role in the development of acne. Specifically, a low glycemic index diet has been associated in one study with improvement of acne. However, more research is needed to clarify this.
It is true that carrots are rich in
, which the body converts to vitamin A. Vitamin A is essential for sight, and an extreme vitamin A deficiency can cause blindness. But, only a small amount of beta-carotene is necessary for good vision. So, if you are not deficient in vitamin A, your vision will not improve no matter how many carrots you eat. Nonetheless, carrots are a great contribution to your recommended fruits and veggie intake!
Many studies have looked at the effect of sugar on children’s behavior and none have found evidence of a sugar high, even in children who have
attention deficit hyperactivity disorder
(ADHD). Keep in mind, however, that there are healthy and unhealthy sources of sugar. Natural sources of sugar, like fruit, add other important nutrients to your child's diet. This is not the case when sugar is added to foods like candy and soda.
Researchers have not been able to prove that chicken noodle soup can cure the
, but they have developed theories to explain the apparent healing properties of this popular home remedy. Some believe that steam from the hot soup clears congested noses and throats. Others believe that it may have inherent anti-inflammatory effects, thereby providing symptom relief. Still others say it is purely psychological. In any case, there is no known cure for the common cold. If you’re sick, what you need to do is drink fluids and get plenty of rest.
Low-carbohydrate diets are popular these days, but the truth of the matter is that carbohydrate foods are an important source of energy, fiber, vitamins, and minerals for your body. Carbohydrates, like any other type of food, can cause you to gain weight if you burn fewer calories than you consume. So, if you want to lose weight, do so by eating less of any type of food, exercising more, or doing a little of both. Most adults should get about 45%-65% of their calories from carbohydrates. Under special circumstances, your doctor or nutritionist may advise you to follow a specific diet in which the carbohydrate content might be different.
Yes, nuts are fattening, if you eat too many. But, eaten in moderation, nuts can be a healthy addition to your diet. Studies have found that tree nuts, such as almonds, cashews, and walnuts, added to a healthy diet may help to reduce the risk of heart disease and improve cholesterol levels. Plus, having a serving of nuts provides nutrients like protein
and the mineral manganese.
is the key to building and strengthening muscle. The only way to build bigger, stronger muscles is to exercise them. To fuel heavy weight training, the body needs extra calories, especially from carbohydrates. If you eat excessive amounts of protein, the extra calories will simply be stored as fat or burned. According to MyPlate, most adults need 5 to 6-½ ounces (142-184 grams) of protein per day, but this really depends on a number of factors like your gender, age, and activity level. If you are participating in a weight training routine, you may want to work with a nutritionist to make sure that you are getting the nutrients that you need.
Red meat, which includes beef, veal, lamb, pork, and wild game, contains saturated fat. But, it also provides an excellent source of the minerals iron
, vitamin B12, and protein. A review of 17 studies found that processed meat, not
red meat, increases the risk of heart disease and diabetes. And, compared to lean white meat, lean red meat does not seem to worsen cholesterol levels.
If you trim visible fat and choose lean cuts, you will minimize your saturated fat intake. Note, too, the select grade of meat is lower in fat than choice and prime grades. Also, be aware that a serving size is just 2-3 ounces (56-85 grams) of cooked meat. Also, you may want to choose meat that comes from organic farms, where the animals are allowed to graze and use of hormones or antibiotics is minimized.
Frozen and canned fruits and vegetables can be just as nutritious and fresh. In fact, fruits and vegetables sitting on grocery store shelves or in your refrigerator often lose some of their vitamins to heat, light, and water. Frozen produce tends to keep most of its nutrients because packaging occurs right after being picked. Canned produce loses some vitamins during the heating process, but still contains fiber and other nutrients. But, bear in mind, canned vegetables are high in sodium, and canned fruits packed in syrup are high in sugar.
Academy of Nutrition and Dietetics
Acne. American Academy of Dermatology website. Available at:
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Galella J. The common cold plus hot soup equals luke warm results. Vanderbilt University website. Available at: http://healthpsych.psy.vanderbilt.edu/hotsoup.htm. Accessed August 20, 2013.
Common eye myths. Prevent Blindness America website. Available at:
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Common misconceptions about cholesterol. American Heart Association website. Available at:
. Updated November 16, 2011. Accessed August 19, 2013.
Cooking for lower cholesterol. American Heart Association website. Available at: http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Cooking-for-Lower-Cholesterol_UCM_305630_Article.jsp. Updated May 1, 2013. Accessed August 19, 2013.
Dietary reference intakes for energy carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. Institute of Medicine of the National Academies website. Available at: http://www.iom.edu/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx. Published September 5, 2002. Accessed August 20, 2013.
Dietary recommendations for cardiovascular disease prevention
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Eggs, pasture-raised. The World's Healthiest Foods website. Available at: http://whfoods.org/genpage.php?tname=foodspice&dbid=92. Accessed August 19, 2013.
Growing evidence suggests possible link between diet and acne. American Academy of Dermatology website. Available at: http://www.aad.org/stories-and-news/news-releases/growing-evidence-suggests-possible-link-between-diet-and-acne. Published February 5, 2013. Accessed August 20, 2013.
Higher risk of heart disease, diabetes from eating processed meats. Harvard School of Public Health website. Available at: http://www.hsph.harvard.edu/news/multimedia-article/processedmeat/. Accessed August 20, 2013.
How much food from the protein foods group is needed daily? US Department of Agriculture website. Available at: http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/ProteinFoods/food-groups.protein-foods-amount.pdf. Accessed August 20, 2013.
Knopp RH, Retzlaff BM, Walden CE, et al. A double-blind, randomized, controlled trial of the effects of two eggs per day in moderately hypercholesterolemic and combined hyperlipidemic subjects taught the NCEP step 1 diet. J Am Coll Nutr. 1997 Dec; 16(6):551-61.
Myth or face: eating chocolate causes acne. Duke Medicine website. Available at: http://www.dukehealth.org/health_library/health_articles/myth-or-fact-eating-chocolate-causes-acne. Accessed August 20, 2013.
Nutrition data for 01125, egg, yolk, raw, fresh. USDA National Agricultural Library website. Available at: http://ndb.nal.usda.gov/ndb/foods/show/113?qlookup=01125&max=25&man=&lfacet=&new=1. Accessed August 20, 2013.
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Nuts. Better Health Channel website. Available at: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Nuts. Updated July 2011. Accessed August 20, 2013.
Nuts and health. Nutrition Australia website. Available at: http://www.nutritionaustralia.org/national/frequently-asked-questions/general-nutrition/nuts-and-health. Accessed August 20, 2013.
Protein foods: what foods are in the protein foods group? US Department of Agriculture, Choose MyPlate website. Available at: http://www.choosemyplate.gov/food-groups/protein-foods.html. Accessed August 19, 2013.
Smith RN, Mann NJ, Braue A, Makelainen H, Varigos GA. A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial.
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Vision facts and myths. Kids Health website. Available at: http://kidshealth.org/parent/general/eyes/vision_facts_myths.html. Updated August 2010. Accessed August 19, 2013.
Weight loss and nutrition myths. Weight-control Information Network website. Available at:
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What foods are in the protein foods group? USDA ChooseMyPlate.gov website. Available at: http://www.choosemyplate.gov/food-groups/protein-foods.html
What's best? Fresh, frozen, or canned vegetables? Academy of Nutrition and Dietetics website. Available at:
. Accessed August 19, 2013.
Upper respiratory infection (URI). EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/. Updated August 11, 2013. Accessed August 19, 2013.
Last Reviewed August 2013