People are increasingly becoming more interested in their health and nutrition is one aspect that people paid particular attention to as it is one of the few things that we have control over. It’s no wonder we look up healthy recipes, purchase supplements, and try different diet approaches to achieve a certain lifestyle. However, it’s easy to fall victim to misinformation found on the internet, especially when backed by people of influence such as celebrities, public figures, and doctors.

Wait, shouldn’t we listen to doctors for nutrition advice? Actually, doctors are really great sources of medical and health information, but many do not have additional training or a background in food and nutrition. This is why dietitians typically work with doctors and other healthcare professionals to provide comprehensive care to patients.

In terms of nutrition myths, dietitians have heard it all. Here, I discuss 5 common ones that come up often in our practice and in the media.

Organic is better

There seems to be a divide in the communities where some believe organic produce is better than non-organic, or conventional. There are studies that suggest this is not the case, nutritionally [1].

People have the idea that organic is more natural and free of pesticides. The truth is organic farming may still use pesticides, but they differ from the pesticides used in conventional farming [2].

Choosing to buy organic is a personal choice, depending on preference, budget (organic is usually more expensive), and access. Nutritionally, organic and conventional foods are fairly equal, which is why many dietitians do not recommend one over the other. The important takeaway is that organic or not, fruits and vegetables should be a part of your diet.

Cutting out certain foods is part of a healthy lifestyle or diet

We live in a society where restricting certain foods, like treats, take out, and sugar-sweetened beverages, is considered good or healthy behaviour. In turn, people feel guilt or shame when consuming these foods, even if it’s once a week (cue “cheat meals”).

With the exception of allergies, medical reasons, and cultural beliefs, restricting foods may result in an overconsumption once you get your hands on them. It is common for people to want these foods even more when they cut it out completely.

What do I suggest? Include it in your diet. If you’re craving it, eat it, then move on. More often than not, finding a healthier alternative to chips, candy, and other foods will not be as satisfying. If you’re still struggling with developing healthy eating habits and want to improve your relationship with food, I recommend working with a dietitian.

Food product ingredients should be natural and pronounced easily

I grew up hearing this statement being thrown around in the media. Is it true? Not quite.

Yes, natural foods like fruits and vegetables are really great and can be enjoyed raw or cooked. However, processed foods should not be demonized just because they’re not “natural”. Processed foods is a general term to describe foods that have undergone a process to modify or change the foods to achieve a particular result. For example, whole wheat crackers are considered a healthy snack, but they’re considered processed.

From my understanding, many food items are processed for shelf stability. This helps reduce food waste at the grocery stores and in our homes. As a result, there are food stabilizers that are added to food products and end up on the label as a “weird” ingredient to consumers. For more information on this, check out this link.

So, the next time you see an ingredient that you can’t pronounce, don’t let it deter you completely. Instead, you may choose to look up what it is, or compare it with another similar product to best inform your decision. If you have any questions, you can contact the company or ask a dietitian to look into it for you.

People with lactose intolerance should cut out dairy foods completely

Personally, I know a handful of friends, family members, and clients who are self-diagnosed with lactose intolerance. Because of it, they tend to avoid all dairy foods including milk, yogurt, ice cream, and sometimes cheese. Fortunately, individuals with lactose intolerance fall on a spectrum and some can tolerate certain dairy foods better than others.

Foods with the most lactose are typically milk and ice cream. It’s possible that individuals with lactose intolerance can still eat some hard cheeses and yogurt. If this isn’t the case, it’s possible to slowly incorporate bits of lactose to see how much the body can tolerate. This process can be guided by a dietitian. Other options include taking a lactase enzyme (i.e., Lactaid) before enjoying foods with lactose or choosing lactose-free foods. This way, people with lactose intolerance can still benefit from eating dairy products.

High-calorie foods are unhealthy

In Canada, calorie counts are now included on menus at restaurants with the hopes of informing the consumer of nutritional value. As a dietitian, I think the calorie counts can be misleading because individuals will avoid the higher-calorie foods and consider the lower-calorie options instead. This is an issue because lower-calorie foods are not equivalent to healthy foods.

Comparing foods just by their calorie count is not helpful in determining what a healthy meal is. Let’s do a comparison, shall we?

One slice of whole grain toast with 1 avocado has approximately 408 kcal [3]

A bowl of Corn Flakes cereal (1 cup) with 2% milk (¾ cup) has approximately 213 kcal [3]

Judging by the calorie counts, the cereal sounds like a better option. However, avocado toast is a great meal choice because it provides fiber, healthy fats, and other nutrients. The higher calorie amount is primarily due to the fat component in avocados. Fat, compared to carbohydrate and protein, contain more calories per gram. So, any food with fat (either healthy or not-so-healthy) will have more calories. This doesn’t mean we should avoid them because a) they can provide more energy and nutrients, b) our bodies need some fat for basic body functions, and c) high-calorie foods can be an occasional food, meaning we don’t eat them everyday.

Takeaway

Don’t believe everything you read on the internet and be skeptical of claims that sound too good to be true. If you’re unsure about something, ask a trusted professional who studied or worked in that area. For all things surrounding food and nutrition, registered dietitians are here to discuss your questions and concerns.

By: Cheryl Ching, MSc, RD

Reviewed by: Pauline Bakowski, MHSc, RD & Kristie Pun, MHSc, RD

Disclaimer: our blog content is for general education purposes and may not be suitable for individual health conditions. Please see your health professional or book an appointment with one of our dietitians for personalized health recommendations.

References

Smith-Spangler, C. et al. (2012). Are organic foods safer or healthier than conventional alternatives? A systematic review. https://doi.org/10.7326/0003-4819-157-5-201209040-00007
Chemical residues and organic production. (2019). Government of Canada. https://www.inspection.gc.ca/organic-products/chemical-residues-and-organic-production/eng/1389651477171/1389651725636
Canadian Nutrient File. (2018). Health Canada. https://food-nutrition.canada.ca/cnf-fce/index-eng.jsp

5 Nutrition Myths That People Think Are True