Food Fads vs Facts: Debunking Common Nutrition Myths
If you spend any time online, you’ve probably come across a lot of conflicting advice about food and nutrition. Products are often packaged as quick fixes or miracle solutions. With so much information out there, it can be hard to know what’s real and what’s not.
This National Nutrition Month, we’re breaking down the latest food fads and sharing the facts to help you make informed choices.
Fad #1: All Seed Oils Are Bad for You
Fact: Seed oils like soybean, canola, and sunflower oil have been mischaracterized as “bad oils”, but the truth is that they can be part of a healthy diet. The American Heart Association says, “there’s no reason to avoid seed oils and plenty of reasons to eat them.”
Seed oils are rich in unsaturated fats, including omega-3 and omega-6 fatty acids, which are essential for heart and brain health. The key is balance — too much omega-6 without enough omega-3 can contribute to inflammation, so when you can, try to pair seed oils with sources of omega-3 like fatty fish, walnuts, and flaxseeds.
Fad #2: You Need to Bulk Up On Protein
Fact: Protein is essential for muscle growth, immune function, and overall health, but more isn’t always better, according to medical experts at Harvard Health.
The general recommended daily intake for the average adult is around 0.8 grams per kilogram of body weight — but that amount is higher for certain populations, like athletes or older adults. However, there’s no need to over consume protein, as excess amounts don’t necessarily lead to more muscle growth and can strain the kidneys over time.
Quality matters too — lean meats, poultry, fish, eggs, dairy, legumes, nuts, and soy products all provide protein with important nutrients. So consider incorporating them into your diet.
Fad #3: Fresh is Always Better Than Frozen
Fact: Many of the frozen foods you find in the grocery store are filled with saturated fats and preservatives, but frozen fruits and vegetables (without added ingredients) are the exception! Frozen produce is usually picked at peak ripeness and flash-frozen to preserve vitamins and minerals. That means some frozen produce is even more nutritious than fresh produce!
Why? Because fresh produce often gets transported long distances and loses some of its nutrients before it reaches you. If you don’t have access to fresh, local produce, frozen could be a great option for you.
Fad #4: All Fats Are Unhealthy
Fact: Not all fats are created equal.
Healthy fats, such as those found in olive oil, avocados, nuts, seeds, and fatty fish, support brain function and heart health.
Unhealthy fats, however, like trans fats found in processed foods and some fried items, can raise cholesterol levels and increase the risk of heart disease. Saturated fats, found in high amounts in red meat and full-fat dairy, should be consumed in moderation.
To optimize your health, focus on incorporating more unsaturated fats, like salmon, tuna, and chia seeds, into your diet while minimizing trans fats, like chips and pastries.
The Bottom Line
Nutrition doesn’t have to be confusing. Access to dietitians is becoming more accessible thanks to new platforms like Nourish and Fay, which can connect you to online dietitians covered by most insurance plans.1 By relying on evidence-based recommendations from experts, you can make informed choices that support your long-term health.
In honor of National Nutrition Month, consider making your gift to PHA to ensure that science-backed resources remain accessible to all!
1 Please note that PHA has no affiliation with Nourish or Fay. These are examples of independent services that people seeking individualized nutrition guidance may want to consider.