With numerous misconceptions regarding food and our health, it can be difficult to know what to do and who to trust. Differentiating between fact and fiction is crucial for maintaining a healthy diet. This article contains five common food myths.

Coconut oil is a superfood.
You don’t need to avoid all fat to be healthy or lose weight. However, coconut oil contains 92% saturated fat, and although this type of fat is slightly different from that found in animal products, it doesn’t necessarily make it a healthy choice. Coconut oil can raise both good and bad cholesterol levels, but the increase in bad cholesterol outweighs the increase in good cholesterol. When it comes to a heart-healthy diet, coconut oil is not the best option. It should only be consumed occasionally and in small amounts. Instead, opt for healthier cooking oils, such as olive oil, and include small amounts of healthy fats, such as avocados, olives, or nuts, in your diet. Aim to consume less than 10% of your daily calories from saturated fats.

Pink Himalayan salt is healthier.
While it is true that pink Himalayan salt contains trace minerals not found in table salt, these minerals are only present in very small amounts. In fact, you can find larger quantities of these minerals in healthy foods like vegetables. It’s important to note that the main concern when it comes to salt is the sodium content, which can be harmful to health. Consuming too much salt, regardless of the type, can increase the risk of high blood pressure and heart disease. To maintain a heart-healthy diet, it is recommended to limit your daily salt intake to about a teaspoon (5 grams). One way to reduce salt consumption is by using herbs and spices to season your meals instead.

Eating grain products will make you fat.
Eating grains is not necessarily fattening or unhealthy. However, it is better for your health to replace refined grains with whole grains, as they can make you feel more satisfied. The Dietary Guidelines for Americans, 2020–2025, suggest including grains in a balanced diet. It is recommended to consume at least half of your grain intake as whole grains. Some examples of whole grains are brown rice, whole-wheat bread, cereal, and pasta. Whole grains are a good source of iron, fiber, and other essential nutrients.

Gluten-free products are healthier.
Gluten is a protein in wheat, barley, and rye. Eating gluten-free foods is not necessarily healthier unless you have celiac disease or a gluten sensitivity. If you don’t have these conditions but avoid gluten, you may miss out on essential nutrients. A gluten-free diet is not a weight-loss plan and won’t help you lose weight. It’s important to consult a healthcare provider before eliminating whole food groups if you suspect issues.

You can’t get enough protein from plant-based foods.
Proteins are essential for our body’s proper functioning. While animal-based foods are considered complete proteins due to containing all nine essential amino acids, plant-based foods may lack some of these acids. However, it is still possible to meet your protein needs through a plant-based diet by incorporating a variety of vegetables, fruits, grains, and legumes into your meals. One significant advantage of plant-based protein is that it does not come with the high intake of saturated fats and cholesterol associated with animal-based protein. This reduces the risk of heart disease.

Sources:
https://www.niddk.nih.gov/health-information/weight-management/myths-nutrition-physical-activity
https://www.heartfoundation.org.au/bundles/healthy-living-and-eating/heart-health-myths-busted
https://www.scripps.org/news_items/4436-9-common-food-myths-debunked