10 myths about food   

Myths about food are common and are often spread without any scientific basis whatsoever. Separating fact from fiction in the world of food and nutrition can be a real challenge in a society which is inundated with tips. Now, it is more important than ever to arm yourself with knowledge that helps you to make more informed decisions, both in your shopping and menus. These myths can lead to unhealthy options or misunderstandings about what is really good for our well-being. We tell you the 10 most widespread incorrect concepts and the evidence that dismantles them.

MYTH 1. “Eggs increase cholesterol”

REALITY: For many years, it was believed that the cholesterol in eggs increased cholesterol in the blood and, therefore, the risk of heart disease. The liver produces cholesterol endogenously and when we consume dietary cholesterol, internal production usually reduces. Additionally, eggs contain unsaturated fats, which can be beneficial to heart health.

Other myths about eggs: “Eating raw eggs is healthy”. Cooking eggs removes bacteria like salmonella and makes them safer to eat. “Brown eggs are healthier than white ones”. Both have similar nutritional profiles and offer the same health benefits. “Egg white is the only nutritious part of the egg”. Egg whites are a good source of protein and are low in calories, but the yolk contains most of the nutrients. Eating the whole egg provides a more complete nutritional profile.

MYTH 2. “Bread makes you fat”

REALITY: Putting on weight is due to an overall excess calorie consumption, not due to a specific food. Eating bread in moderation as part of a balanced diet does not necessarily lead to an increase in weight. The problem is usually the quantity and, above all, what accompanies the bread.

Other myths about bread: “Fresh bread is better than day-old bread”. The freshness of bread does not have a significant impact on its nutritional value. “Gluten-free bread is healthier”. For people with coeliac disease or a sensitivity to gluten, it is essential. However, gluten-free bread can contain less fibre and more sugar or added fats to improve the taste and texture. “Wholemeal bread has fewer calories than white bread”. Both have a similar calorie content, the difference is in the fibre, vitamins and minerals, not calories.

MYTH 3. “Eating fruit at night isn’t good for you”

REALITY: There is no solid scientific evidence to back up this statement. The human body can process food in the same way, regardless of the time of day. The important thing is to maintain a suitable balance of calories throughout the day.

Other myths about fruit: “Juices equate to fruit”. Juices may seem like a convenient option, but they usually contain less fibre and more sugar than whole fruits. “Fruit should be eaten separately to prevent digestive problems”. Combining fruit with other foods, like yoghurt, helps absorption and to maintain energy levels.

MYTH 4. “Dairy products produce more mucus”

REALITY: Although many people believe that dairy products increase the production of mucus, particularly in babies, there is no solid scientific evidence to support this statement. For most people, dairy products are an important source of calcium and proteins.

MYTH 5: “Drinking eight glasses of water each day is essential”

REALITY: Hydration needs vary according to factors such as age, weight, gender, activity level or climate, among others. Learning to listen to our body and drinking water when we are thirsty is important, paying attention to our body's signs.

MYTH 6. “Fat is bad”

REALITY: Not all fats are the same. While saturated and trans fats can be harmful to heart health, unsaturated fats, like nuts, among others, are beneficial and necessary for a healthy diet.

MYTH 7. “Organic foods are always healthier”

REALITY: Organic foods are grown without using synthetic chemical substances and there is no conclusive evidence that they are nutritionally superior to conventional foods. The choice between organic and conventional foods often depends on personal preference and budget.

MYTH 8. “Carbohydrates are bad for you”

REALITY: Carbohydrates are an important source of energy for the body. The key is to choose complex carbohydrates that provide fibre, like whole grains, fruit and vegetables, rather than refined carbohydrates like sugar and white flour. And to always alternate their consumption.

MYTH 9. “You need large amounts of protein to be healthy”

REALITY: Most people in western society eat more protein
than they need. It is important to obtain protein from different sources, including plants, to obtain all of the essential amino acids our body needs.

MYTH 10 “Eating chocolate makes you happy”

REALITY: It is true that chocolate can have a temporary effect on mood, thanks to its stimulating compounds, like caffeine and theobromine. Although it isn’t want you want to hear, eating chocolate is not a miraculous remedy for sadness or stress in the long term.  

In conclusion, in most cases, the key to eating a certain food or group of foods lies in consuming it in moderation and in the variety of those we include in our diets. It is important to question and check the information about foods and nutrition that we receive on a daily basis using different sources. That way, we can make informed decisions about our lifestyle and, maintain these healthy habits in the long term.

MITO 6. “La grasa es mala”

REALIDAD: No todas las grasas son iguales. Mientras que las grasas saturadas y trans pueden ser perjudiciales para la salud cardiovascular, las grasas insaturadas, como frutos secos, entre otros, son beneficiosas y necesarias para una dieta saludable.

MITO 7. “Los alimentos orgánicos son siempre más saludables”

REALIDAD: Los alimentos ecológicos se cultivan sin la adición de sustancias químicas de síntesis y no hay evidencia concluyente de que sean nutricionalmente superiores a los alimentos convencionales. La elección entre alimentos ecológicos y convencionales a menudo depende de las preferencias personales y el presupuesto.

MITO 8. “Los carbohidratos son malos para ti”

REALIDAD: Los carbohidratos son una fuente importante de energía para el cuerpo. La clave está en elegir carbohidratos complejos y que aporten fibra, como granos enteros, frutas y verduras, en lugar de carbohidratos refinados como azúcares y harinas blancas. Y siempre, en todo caso, alternar su consumo.

MITO 9. “Necesitas grandes cantidades de proteínas para estar sano”

REALIDAD: La mayoría de las personas en las sociedades occidentales consumen más proteínas de las necesarias. Es importante obtener proteínas de diversas fuentes, incluidas
también las plantas, para obtener todos los aminoácidos esenciales para nuestro cuerpo.

MITO 10. “Comer chocolate te hace feliz”

REALIDAD: Es cierto que el chocolate puede tener un efecto temporal en el estado de ánimo, debido a sus compuestos estimulantes, como la cafeína y la teobromina, pero, aunque no es lo que más nos gustaría confirmar, su consumo no es un remedio milagroso para la tristeza o el estrés a largo plazo.

En conclusión, en la mayor parte de los casos, la clave del consumo de un alimento o un grupo de alimentos está en la moderación y en la variedad de los que incluimos en nuestros menús. Es importante cuestionar y verificar con distintas fuentes la información sobre alimentos y nutrición que recibimos diariamente para tomar decisiones informadas sobre nuestro estilo de vida y, de esta manera, mantener estos hábitos saludables a largo plazo.