Is microwaving food safe? 7 nutrition myths debunked
Do you need to drink one glass of water for every caffeinated beverage you drink? Are “white foods” like onions less nutritious than broccoli? Is dark chocolate really rich in antioxidants? Read on to learn the truth about seven common nutrition myths.
1Myth: Multigrain foods are rich in whole grains
When a food is labeled "multigrain," it means that more than one type of grain was used in the product though none of them are necessarily whole grains. This is also true for products such as “seven-grain” bread.
Whole grain means all the parts of the grain kernel the bran, germ and endosperm are used, allowing for a more nutritious product compared to foods made with refined grains. Whole-grain foods contain nutrients, fiber, and other healthy plant compounds found naturally in grain.
According to an article in the Journal of Nutrition, there is consistent epidemiological evidence indicating that whole grain foods substantially lower a persons risk for developing chronic diseases, such as heart disease, diabetes, and cancer and also play a role in body weight management and digestive health.
To make sure a product is whole grain, look at package labels. The first ingredient listed should contain the word “whole,” such as “whole wheat” or “whole oats.” The USDA recommends healthy adults consume about 6 ounces of total grains per day, and that at least half of those grains 3 ounces are whole grains.
2Myth: White vegetables lack nutritional value
While you may have been told to steer clear of “white foods” for good health, this advice does not hold up when it comes to white vegetables. Cauliflower, onions, mushrooms, turnips and even potatoes are packed with just as many nutrients as their colorful veggie counterparts. Eating white vegetables can increase intake of fiber, potassium, magnesium, and other vitamins and minerals – in addition to improving overall vegetable consumption, according to a paper published in Advances in Nutrition. The next time you add color to your salad, don’t forget the white.
3Myth: Dark chocolate has more healthful flavanols than milk chocolate
Dark chocolate is often perceived as healthier than milk chocolate because it contains higher concentrations of cocoa. However, dark chocolate does not necessarily have more cocoa flavanols than milk chocolate.
Naturally found in fresh cocoa beans, cocoa flavanols are a unique group of plant nutrients phytonutrients that research indicates may help improve circulation, cardiovular health and blood flow to the brain. According to The National Confectioners Association’s Chocolate Council, the cocoa percentage marked on a chocolate’s label isn’t a reliable indicator of flavanol amounts.
“Cocoa flavanols are easily destroyed by typical processing techniques including the amount of time, temperature and moisture when making cocoa or chocolate. This process starts from the time the cocoa beans are harvested and continues throughout processing,” said Hagen Schroeter, Director of Cocoa Flavanol Research at Mars, Inc.
If you are looking to add more cocoa flavanols to your diet, Schroeter recommends additional sources, such as cocoa extract supplements.
4Myth: Cut calories to lose weight
While cutting calories will likely help you a few pounds in the short term, Alyse Levine, a registered dietitian nutritionist and founder of the Eating Reset weight loss program, says if calorie restriction is your main focus, you’ll likely gain more weight in the long term.
“Everyone thinks weight loss is about what they are eating, but losing weight for the long run comes down to why and how you eat,” Levine said.
Rather than focusing on consuming a set number of calories a day, Levine advises her clients take a more holistic approach to weight loss.
“There are three very simple-sounding things I tell people to do to lose weight for the long run: Eat when you
