Debunking Food Myths

There are many concerning food myths that people continue to view as true. Let the facts ease your mind. 
9 Answers·14 minutes
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Are healthy and unhealthy fats in the same category on food labels? How can I know what fats to eat?

When looking at food labels, you want to limit your intake of saturated fat and avoid trans fats. You can usually assume that if the polyunsaturated and monounsaturated fats are not listed, all the fat in the product is unsaturated. Coconut oil and palm oil are both saturated fats and should be avoided.
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What are the most common nutrient deficiencies found in people who regularly skip breakfast?

People who skip breakfast are found to be deficient in certain nutrients like iron and B vitamins, folate, vitamin A and vitamin D. Breakfast cereals provide these key nutrients and can be eaten with milk for additional protein, calcium and vitamin D. While nutrient deficiencies are found in those who skip breakfast, research shows that there is no risk to skipping breakfast as long as a healthy diet is maintained over the whole day.
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Should all RD’s and nutritionist start with genetics/nutrigenetics as a baseline for their clients?

I don't think it's necessary to use genetics or nutrigenomics as a baseline for RDS and nutritionists just yet. Even when we get more definitive evidence, the key is still to modify behavior and make changes in diet.
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What are the differences in the various types of salts available (table salt, sea salt, pink Himalayan, iodized, etc)?

All salt is 98% sodium chloride, but the size of the crystals and the amount of sodium per teaspoon varies. For example, kosher salt has about 100 mg less sodium than table salt. Iodized salt has iodine added to it for dietary needs. We can also get iodine from food sources like yogurt and eggs.
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When opting for options that are sugar-free, what harm am I causing to my body by consuming the chemicals they put in to replace the sugar?

Non-nutritive sweeteners in moderation have not been shown to cause any direct harm. However, manufacturers are adding them to low sugar products to maintain the sweetness, so read labels to make sure you know what is in the product. The best way to hydrate is with plain water.
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Is there truly a difference between consuming brown rice vs white rice?

Brown rice is higher in fiber than white rice, but both are good sources of B vitamins. Ultimately, it depends on what you prefer to eat and there are many other sources of fiber available.
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What is the best way to cleanse the gut while also supporting your microbiome while on a budget?

I don't recommend any kind of gut cleanse or detox as they can be harmful. Instead, focus on eating whole grains, fruits and vegetables, and probiotic foods like yogurt with probiotics to support a healthy microbiome.
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I read that eating beans can help boost my fertility, is this a myth or does it contain some fact?

Beans can help with fertility as they are a good source of folic acid, protein and fiber. However, to boost fertility it's important to follow your doctor's recommendations and have a well-balanced diet that is low in saturated fat and high in nutrient dense foods. Include calcium rich foods such as milk or yogurt in your daily diet.
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All of a sudden I am seeing "hormone-free" labels on meat packaging, does this mean that I have been eating meat with added hormones up until this point?

All the meat that you see for sale is safe and it will include some naturally occurring hormones. The difference between estrogenic activity in implanted steer versus non-implanted steer is not significant. Soy foods, tofu, nuts, eggs all have higher levels of estrogen compared to implanted beef. Food labeling is highly regulated by the USDA and FDA so don't worry about it.