But the research does not suggest that eating more will cause sustained weight gain that results in becoming overweight or obese. “Rather, it’s the types of foods we eat that may be the long-term drivers” of those conditions, said Dr. Dariush Mozaffarian, a professor of nutrition and medicine at the Friedman School of Nutrition Science and Policy at Tufts University. Ultraprocessed foods — such as refined starchy snacks, cereals, crackers, energy bars, baked goods, sodas and sweets — can be particularly harmful for weight gain, as they are rapidly digested and flood the bloodstream with glucose, fructose and amino acids, which are converted to fat by the liver. Instead, what’s needed for maintaining a healthy weight is a shift from counting calories to prioritizing healthy eating overall — quality over quantity.
Myth No. 4: People with Type 2 diabetes shouldn’t eat fruit.
This myth stems from conflating fruit juices — which can raise blood sugar levels because of their high sugar and low fiber content — with whole fruits.
But research has found that this isn’t the case. Some studies show, for instance, that those who consume one serving of whole fruit per day — particularly blueberries, grapes and apples — have a lower risk of developing Type 2 diabetes. And other research suggests that if you already have Type 2 diabetes, eating whole fruits can help control your blood sugar.
It’s time to bust this myth, said Dr. Linda Shiue, an internist and the director of culinary medicine and lifestyle medicine at Kaiser Permanente San Francisco, adding that everyone — including those with Type 2 diabetes — can benefit from the health-promoting nutrients in fruit like fiber, vitamins, minerals and antioxidants.
Myth No. 5: Plant milk is healthier than dairy milk.
There’s a perception that plant-based milks, such as those made from oats, almonds, rice and hemp, are more nutritious than cow’s milk. “It’s just not true,” said Kathleen Merrigan, a professor of sustainable food systems at Arizona State University and a former U.S. deputy secretary of agriculture. Consider protein: Typically, cow’s milk has about eight grams of protein per cup, whereas almond milk typically has around one or two grams per cup, and oat milk usually has around two or three grams per cup. While the nutrition of plant-based beverages can vary, Dr. Merrigan said, many have more added ingredients — like sodium and added sugars, which can contribute to poor health — than cow’s milk.
Myth No. 6: White potatoes are bad for you.
Potatoes have often been vilified in the nutrition community because of their high glycemic index — which means they contain rapidly digestible carbohydrates that can spike your blood sugar. However, potatoes can actually be beneficial for health, said Daphene Altema-Johnson, a program officer of food communities and public health at the Johns Hopkins Center for a Livable Future. They are rich in vitamin C, potassium, fiber and other nutrients, especially when consumed with the skin. They are also inexpensive and found year-round in grocery stores, making them more accessible. Healthier preparation methods include roasting, baking, boiling and air frying.
Myth No. 7: You should never feed peanut products to your children within their first few years of life.
For years, experts told new parents that the best way to prevent their children from developing food allergies was to avoid feeding them common allergenic foods, like peanuts or eggs, during their first few years of life. But now, allergy experts say, it’s better to introduce peanut products to your child early on.
