Breaking A Few of Food and Nutrition Myths

All the food and nutrition myths out there have a kernel of truth in them. In this article, we separate the kernels of dietary wisdom out from three common nutrition myths.

The “Salt is bad for you” Myth

Salt (sodium) is an essential mineral; its consumption is critical to your health. The problem may be when you consume too much of it. Many studies have associated excess salt with hypertension (high blood pressure), heart disease, and kidney damage.

According to Health Canada, too much sodium is intakes of more than 2.3 grams per day for adults (which is about 1 teaspoon). Their recommendation is intakes of no more than 1.5 grams (or just under ¾ teaspoon) per day.

But Health Canada says the average Canadian is consuming about 3.4 grams of sodium each day. This is more than double the amount they say we need. Thus, it comes down to the source of all that salt. The average North American eats an incredible amount of salty processed foods — which implies that people who consume a lot of salt tend to consume a lot of foods that are generally unhealthy. That makes it hard to separate sodium’s effects from overall dietary effects.

Except for individuals with salt-sensitive hypertension, the evidence in support of low sodium intake is pretty weak. Thus, if you are healthy, the amount of salt you are currently consuming is likely safe.

Did you know? Over 70% of the salt in our diets comes from packaged, ready-made, and restaurant foods.

The “It is better to avoid eggs to avoid cholesterol” Myth

Yes, egg yolks do contain cholesterol, but this type of cholesterol does not increase your risk of developing cardiovascular disease (CVD). The thinking was that reducing the amount of cholesterol in your diet was necessary to keep your heart healthy, especially if your total cholesterol levels were high.

Some nutrition studies concluded that a higher intake of eggs and dietary cholesterol increases the risk of developing CVD. These observational studies only identified an association between dietary cholesterol and CVD; they did not prove that higher egg and cholesterol consumption causes it.

In general, the current consensus among scientists is that the cholesterol in our blood is made in our liver – so the majority of it does not come from cholesterol we eat. Thus, the suggestion that we say no to eggs because they are responsible for increasing our blood cholesterol levels has changed, the exception being in some people with specific pre-existing conditions, such as diabetes or hyperglycemia (high blood sugar).

The even better news is that eggs are little bundles of big nutrition. They are an excellent source of protein, 42 per cent of which is found in the yolk. Eggs also deliver plenty of vitamin B12 (half a day’s worth in one large egg), selenium (a mineral that protects DNA in cells and is critical for thyroid function), and choline (which prevents fat/cholesterol from accumulating in the liver – important factor for CVD prevention).

The current recommendations say that an average healthy person can eat the equivalent of 7 eggs a week (not all at once though!).

Did you know? Dietary cholesterol-phobia began in the U.S. in 1961 thanks in large part to the efforts of margarine and vegetable oil producers who rushed to make unsubstantiated claims that their polyunsaturated fat products were “healthy”, while spreading the idea that consuming dietary cholesterol is dangerous.

The “Gluten-Free is Healthier” Myth

If you do not have celiac disease (a genetic autoimmune disease effecting only 1% of the population) and you do not have an intestinal disorder with symptoms that are made worse by eating foods with gluten in them, then you do not need to avoid gluten. There is not much evidence to support the idea that gluten disturbs healthy intestinal tracts or that you will benefit in any way from avoiding gluten.

Gluten is a protein (not a carbohydrate) found in wheat and related grain products (like barley and rye). It is involved in the rising of baked goods.

Gluten critics claim that any amount of gluten is a danger to all. While “all” is an exaggeration, it is possible to suffer from non-celiac gluten sensitivity. However, it is also possible for your wheat sensitivity to be caused by other compounds contained in the wheat, such as FODMAPS (short-chain carbohydrates known to promote intestinal discomfort in some people by fermenting and producing gas) or, most likely, because of a compromised digestive system (the root cause of most food sensitivities).

Did you know? Eating bread will not inherently cause you to gain weight, but since bread tends to be dense in calories it is easy to overeat contributing to weight gain over time. Take pleasure in eating bread if you like it, just use common sense and don’t overdo it.

Whenever you see or hear that a single food, beverage, or ingredient causes or reduces the risk of a chronic condition like type 2 diabetes, heart disease, or cancer, that should act as a big red warning flag to you. Nutrition studies can only ever suggest a relationship exists between a food factor and disease, but it can never prove definitively that the specific food factor is the direct cause of the disease. As nutrition academic Marion Nestle points out, dietary patterns are what matters to your overall health, not single factors like salt, eggs, or gluten.

Be skeptical about all the fear-inducing nutrition claims out there; these claims do best with moderation. Take my advice: do not allow fear to dictate your food choices.

Are there any other nutrition beliefs that you are wondering about? Let me know! Email me at info@holisticmilka.com

Bio: Milka Milicevic is a Registered Holistic Nutritionist and keynote speaker who guides her audiences in the art of eating well for better health and energy—in the workplace, and any place! Milka shares her intriguing messages via keynotes, workshops, and as an online health education course instructor. To learn more, visit her website at:

www.holisticmilka.com