‘Low-Carb’ Implies ‘No Grains’
Carbohydrates encompass both heavily processed foods like crackers, chips, bread, and breakfast cereal, as well as natural sources like berries, spinach, beans, lentils, and plant-based foods containing fiber and various health-promoting nutrients, according to Katz.
Carbs Are Not Inherently Bad
Consuming high-fiber, unrefined carbohydrates such as whole grains, legumes, fruits, and vegetables is associated with a reduced risk of chronic diseases, as affirmed by Abbey Sharp, RD, a registered dietitian in Toronto and author of The Mindful Glow Cookbook. Multiple research reviews support this perspective. “Don’t fear all carbohydrates,” advises Sharp.
Breakfast Isn’t Exceptional
Breakfast doesn’t possess any special qualities, says Katz. The first meal of the day technically qualifies as breakfast, but it need not be eaten early or consist of specific food types.
Snacking Can Be Healthy
The impact of snacking depends on your choices. Katz recommends nutritious snacks like apples, walnuts, bananas, carrots, hummus, and bean dip. It’s best to avoid highly processed vending machine snacks that can cause blood sugar spikes and crashes.
Fresh Produce Isn’t Always Superior
Frozen produce can sometimes be healthier than fresh, according to Sharp. Frozen items are often flash-frozen at their peak ripeness, while some fresh produce may be picked before it fully ripens. Research suggests that the nutritional value of fresh produce may deteriorate during transportation.
Local Food Isn’t the Sole Option
Although consuming locally sourced food is admirable, the primary goal is to increase your intake of fruits and vegetables, even if they were grown far away, as emphasized by Katz.
Organic Produce Has Advantages
If your budget allows, Katz recommends choosing organic produce because it typically contains fewer potentially harmful chemical residues, supported by research. If organic isn’t feasible, opt for conventional produce and rinse it thoroughly to reduce pesticide residue. The key is to consume more fruits and vegetables.
You Don’t Need Detox Programs
The body’s natural organs, such as the lungs, skin, kidneys, and liver, efficiently detoxify the body without the need for expensive detox programs, according to Sharp.
Gluten Is Fine for Most People
Gluten, a protein found in wheat, rye, and barley, doesn’t pose a problem for about 90 percent of individuals. Research indicates that most people who believed they were sensitive to gluten could consume it without issues. Unless you have celiac disease or gluten sensitivity, you can continue to include foods with gluten in your diet.
Low-Fat Versions Aren’t Always Better
Avoiding fat can deprive you of a satiating nutrient, and low-fat alternatives often compensate by increasing sodium and sugar levels. Sharp advises caution when opting for low-fat products.
Whole Fruits and Vegetables Are Superior to Juice
Consuming whole fruits and vegetables is better than turning them into juice, as juice lacks the fiber and results in a higher glycemic load, causing blood sugar spikes.
Sweet Potatoes and White Potatoes Are Comparable
Both sweet potatoes and white potatoes offer similar nutritional compositions, with slight differences. While sweet potatoes have more vitamin A and additional fiber, white potatoes are richer in potassium, crucial for blood sugar regulation. The verdict: Incorporate both types into your diet.
Beans Are Healthy, Not Toxic
Beans contain lectins, but cooking them significantly reduces lectin content. According to the Harvard T.H. Chan School of Public Health, beans are one of the healthiest foods you can consume, associated with positive health outcomes.
Red Wine Isn’t Necessary for a Healthy Heart
Daily wine consumption isn’t beneficial for most people. If you enjoy wine, adhere to moderate drinking guidelines, maintain a healthy lifestyle, and have a family history of heart disease, it may be beneficial. Otherwise, there’s no need to start drinking wine solely for heart protection.
Eggs Aren’t Harmful
Eggs have been wrongly criticized due to their cholesterol content. Recent research shows that dietary cholesterol isn’t the primary concern; saturated and trans fats are. The American Heart Association recommends moderate egg consumption.
Nuts Don’t Necessarily Lead to Weight Gain
While nuts are calorie-dense, they also provide protein, fiber, vitamins, and minerals. Research indicates that nut eaters are less likely to gain weight compared to those who avoid them. Moderation is key.
There Is No Universal Perfect Diet
No single diet suits everyone. The best diet promotes nutrient variety, enjoyment, and sustainable adherence without deprivation, according to Sharp.
Quality Matters, Not Just Calories
Diet quality is essential for health and weight loss, not just calorie counting. High-quality diets can lead to weight loss regardless of whether they are low-fat or low-carb.
Meat Is Optional in a Balanced Diet
In many healthy eating patterns, such as the Mediterranean and DASH diets, meat is consumed in limited quantities or omitted altogether. While meat is optional, reducing its consumption is beneficial for the environment.
High-Fat Diets Can Aid Weight Loss
Diets with higher fat content can be as effective for weight loss as low-fat diets. Research has shown that low-carb, high-fat diets can lead to reductions in weight and improvements in metabolic markers.