Busting Common Dietary Myths

Food, a basic component of human health and well-being, acts as a pivotal part in preventing illness and nourishing the body. Nutriment primarily serves to pacify hunger, which is a physiological necessity, and other factors affect what, when and how much they munch. Eating behaviours and inspirations are shaped by a complex interplay of factors, such as health concerns, emotional states, affordability and availability, social and cultural norms, political and environmental contexts, marketing strategies, and nutrition knowledge. Consequently, food adoptions epitomise a fusion of these assorted spheres, reflecting the intricate association between humanoid behaviour and nutritional habits.

Food myths are beliefs about nutrition which are poorly justified or even contradict existing scientific evidence and are believed as truth by the people. Their persistence is fuelled by a lack of awareness, inadequate knowledge of nutrition science, misleading marketing campaigns (including false health claims by food companies), deeply ingrained cultural practices, and the human preference for simple explanations for complex health challenges, despite inaccuracies.

Mostly, food myths are the result of outdated scientific understanding, cultural traditions, marketing tactics, or anecdotal evidence which may lead to health issues such as cardiovascular disease, atherosclerosis, diabetes, metabolic syndrome, and hypertension. Nutritional education programs impact the eating behaviours, as many food education initiatives aim to improve nutritional awareness, helping individuals adopt and sustain diverse, balanced, and healthy eating habits. With evidence-based nutritional information, addressing food myths can lead to improved dietary behaviours and health outcomes.

The belief of allegory about eating fruits before or after meals is adequate for a healthy diet. But according to research, eating fruits and vegetables reduces the risk of cardiovascular disease, cancer, hypertension, diabetes and all-cause mortality. Making them essential components of a balanced diet, fruits are the rich source of fibre, vitamins, minerals and phytochemicals. In the accord, the World Health Organisation recommends consuming at least 400 grammes of fruits and vegetables per day. Fresh fruit consumption before or after a meal is particularly advantageous as it tends to cut hunger by enhancing the feeling of fullness and overall energy intake. The timing does not significantly impact the nutritive benefits. Rather, incorporating fruits into meals and snacks enriches the nutritional values, improving health.

Another prevalent myth is that carbohydrates cause weight gain when eaten at night. However, the belief oversimplifies the role of carbohydrates in diet. Firstly, not all carbs are the same. Fruits and vegetables are richer in dietary fibre, while whole grains, rice, potatoes and pasta are the minor sources. Fibre helps to manage weight by reducing appetite and calorie intake by stimulating satiety hormones and breaking gastric emptying. When carbs are consumed in excess, there is an increment in weight gain. Thus, overconsumption of carbohydrates causes triglycerides to be stored as fat, which is synthesised by glucose metabolism.   Imbalance between energy intake and expenditure results in obesity, making the energy content of all macronutrients, including carbohydrates, critical to monitor. The body needs carbohydrates even at night. Mindful portion size, low-calorie and high-fibre foods are substantial to prioritise the eating patterns. Besides, studies advocate the management of energy balance and metabolism is affected by eating larger meals earlier in the day, such as breakfast or lunch, rather than at dinner, which can be helpful in weight loss management.

Aside from scientific evidence to the contrary, the persistence of food myths is numerous. MSG (monosodium glutamate), a magical food additive, is much in that. Despite a few people’s sensitivity to MSG, it is safe when consumed in moderation. Another misconception is that eating chocolates causes acne. Nevertheless, the study shows that hormonal and genetic factors play a much greater role in acne than chocolate. Likewise, the statement carbohydrates are always harmful is also untrue.

All carbohydrates are not the same; refined carbs like white bread can cause blood sugar spikes, but complex carbohydrates, such as whole grains, fruits and vegetables, provide essential fibre, vitamins and sustained energy. For example, buckwheat and oats are healthy carb options that aid digestion and support heart health. Furthermore, the misgiving that microwaving destroys nutrients is unsubstantiated; in fact, microwaving can preserve nutrients better than some other cooking approaches. Minimal use of water and shorter cooking time help to retain vitamins like vitamin C more effectively than boiling them. For instance, steaming vegetables retains more nutrients in a microwave.

The notion that organic food is always healthier is not entirely true. Although organic farming deprives synthetic pesticides, the nutrient content in food is the result of the quality of soil and its freshness rather than the farming practice. Both organic and non-organic apples make available similar amounts of fibre and vitamins.

Several food myths still need to be addressed and debunked through authentic sources of information which will promote healthy, balanced and conversant eating behaviours. Public health authorities and didactic curricula need to identify the specific aspects requiring greater attention to develop effective strategies that enhance people’s understanding of nutrition.

Conceding, the correlation between the food consumption and nutrition knowledge is relatively frail; it is still positive. Hence, endorsing nutritional learning ought to be a key policy objective for the inspiration of improved eating behaviours. Making informed food choices that contribute to a person's health and well-being is possible when individuals are aware of nutrition and have a more profound understanding of it.

 A peer-reviewed scientific journal, an academic book, and a healthcare professional are all credible sources of information to enhance knowledge and encourage healthier eating habits. Prioritising accurate and trustworthy nutrition information by making better dietary decisions will ultimately lead to improved health outcomes for individuals and society as a whole.

(The author is a food technologist officer at Kathmandu Metropolitan City.)