{"id":50046,"date":"2024-11-14T11:55:47","date_gmt":"2024-11-14T19:55:47","guid":{"rendered":"https:\/\/samhealth.org\/?p=50046"},"modified":"2025-07-01T15:05:14","modified_gmt":"2025-07-01T22:05:14","slug":"six-food-myths-debunked","status":"publish","type":"post","link":"https:\/\/samhealth.org\/news\/six-food-myths-debunked\/","title":{"rendered":"Learn the Truth Behind Six Common Food Myths"},"content":{"rendered":"<article class=\"article\">\n\t<header class=\"header\">\n\t\t<span class=\"type\"><\/span>\t\t<h1>Learn the Truth Behind Six Common Food Myths<\/h1>\t\t<time>November 14, 2024<\/time>\n\t<\/header>\n\t<div id=\"block_d522ccab24dbdb3411469114a7729327\" class=\"shs-block block-news-article entry-content\">\n\t\t<div>\n\t\t\t\t\t\t<div class=\"acf-innerblocks-container\">\n\n<p>With fad diets popping up regularly and nutritional guidelines constantly evolving, it\u2019s no wonder that some foods have an unclear reputation. This confusion may keep us from eating foods that are actually healthy.<\/p>\n\n\n\n<p>Registered Dietitian and Diabetes Specialist McKenna Parker with Samaritan Diabetes Education &#8211; Corvallis examines popular food myths sharing facts and advice to help you make better dietary decisions.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-true-or-false\"><strong><span style=\"color: #018410FA\">True<\/span> or <span style=\"color: #B30006fa\">False<\/span><\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-eggs-are-high-in-cholesterol-amp-put-you-at-risk-for-heart-disease\">Eggs Are High in Cholesterol &amp; Put You at Risk for Heart Disease<\/h3>\n\n\n\n<p>This one is both true and false. Egg yolks may be high in cholesterol but not all cholesterol is bad for you.<\/p>\n\n\n\n<p>According to the latest research, the dietary cholesterol found in eggs does not increase the risk of heart disease or negatively impact blood cholesterol levels.<\/p>\n\n\n\n<p>\u201cEggs are a superfood in many ways,\u201d said Parker, \u201cThey are packed with vitamins and nutrients, including protein B vitamins, Vitamin D, omega fatty acids and choline, a nutrient that is important for brain function.\u201d &nbsp;<\/p>\n\n\n\n<p>In a nutshell, says Parker, eggs are highly nutritious and eating an egg or two a day is healthy for most people.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-true-or-false-0\"><strong><span style=\"color: #018410FA\">True<\/span> or <span style=\"color: #B30006fa\">False<\/span><\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-the-only-thing-healthy-about-a-potato-is-the-potato-skin\">The Only Thing Healthy About a Potato Is the Potato Skin<\/h3>\n\n\n\n<p><strong>False.<\/strong> When it comes to nutrients, there are more to potatoes than just the fiber found in the skin.<\/p>\n\n\n\n<p>Potatoes are a good source of Vitamin C, an important antioxidant, and potassium, which is an electrolyte that aids in heart, muscle and nervous system function.<\/p>\n\n\n\n<p>The problem with potatoes is not in the potato itself but how it\u2019s prepared.<\/p>\n\n\n\n<p>\u201cRoasting or boiling potatoes and seasoning them with salt, pepper, or olive oil is the best way to ensure you\u2019re getting all of its nutrients,\u201d said Parker. \u201cIt\u2019s when we start frying potatoes in oils high in saturated fat or loading our potatoes with butter and sour cream that we make potatoes unhealthy.\u201d<\/p>\n\n\n\n<p>To keep your blood sugar in balance, potatoes should be paired with a lean protein and a non-starchy vegetable and eaten in moderate portions.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-true-or-false-1\"><strong><span style=\"color: #018410FA\">True<\/span> or <span style=\"color: #B30006fa\">False<\/span><\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-coffee-is-unhealthy-amp-puts-you-at-risk-for-disease\">Coffee Is Unhealthy &amp; Puts You at Risk for Disease<\/h3>\n\n\n\n<p><strong>False. <\/strong>Recent studies show that jumpstarting your day with that morning cup of joe does not increase the risk for disease \u2013as long as you limit what you\u2019re adding to it.<\/p>\n\n\n\n<p>&nbsp;\u201cA basic black coffee is best,\u201d said Parker. \u201cThe&nbsp;extra calories, sugar and saturated fat&nbsp;in a coffee loaded with creamer, sugar, whipped cream or flavored syrups really offset the health benefits found in coffee.\u201d<\/p>\n\n\n\n<p>Coffee is a great source of powerful antioxidants, which can help improve your health and reduce the risk for cancer, type 2 diabetes and heart disease.<\/p>\n\n\n\n<p>Because caffeine stays in your system for a while, limit coffee in the afternoon and evenings because it can impact your ability to get a good night\u2019s sleep, which will negatively impact your body over time.<\/p>\n\n\n\n<p>Up to four or five cups of coffee a day is perfectly safe for most people but Parker cautions those with high blood pressure to limit caffeine intake because it can negatively affect blood pressure. Pregnant women should also limit coffee intake.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-true-or-false-2\"><strong><span style=\"color: #018410FA\">True<\/span> or <span style=\"color: #B30006fa\">False<\/span><\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-carbohydrates-are-unhealthy-amp-make-you-gain-weight\">Carbohydrates Are Unhealthy &amp; Make You Gain Weight<\/h3>\n\n\n\n<p><strong>False. <\/strong>Cutting out all carbs is not only hard to sustain and hard on your body but can also mean that you\u2019re missing out on important nutrients.<br><br>\u201cContrary to popular belief, you don\u2019t need to avoid carbs,\u201d said Parker. \u201cIn fact, carbs are a main source of energy for your body and current dietary guidelines recommend Americans get a minimum of 130 grams of carbohydrates daily.\u201d<\/p>\n\n\n\n<p>The key to carbs is to remember that not all carbs are created equal.<\/p>\n\n\n\n<p>Complex carbs are found in whole grains, legumes, fruits and vegetables. These carbs are high in fiber, low in sugar and have important nutrients your body needs. Your body digests these carbs more slowly, which helps stabilize your appetite, blood sugar and energy levels.<\/p>\n\n\n\n<p>\u201cSimple carbs, which are lower in fiber and can include some breads, pastas, snacks like chips and sweets, should be eaten less often,\u201d said Parker. \u201cThese foods are high in sugar and digested quickly, which can cause a spike in blood sugar and make you feel hungry sooner, which can lead to overeating and weight gain.\u201d<br><br>A general rule when eating carbs is the carb should not be your main dish.<\/p>\n\n\n\n<p>\u201cFor example, if you are having pasta make that your side dish and pair it with a protein, like chicken, and a healthy fat or non-starchy vegetable, such as asparagus or green beans. This helps keep your blood sugar more balanced and keep you feeling fuller longer,\u201d said Parker.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-true-or-false-3\"><strong><span style=\"color: #018410FA\">True<\/span> or <span style=\"color: #B30006fa\">False<\/span><\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-frozen-fruits-amp-vegetables-are-not-as-healthy-as-fresh\">Frozen Fruits &amp; Vegetables Are Not as Healthy as Fresh<\/h3>\n\n\n\n<p><strong>False. <\/strong>Frozen fruits and vegetables are picked at their peak of ripeness and then flash frozen, meaning they often contain more nutrients than their fresh counterparts.<\/p>\n\n\n\n<p>Parker recommends checking labels when selecting frozen fruits and vegetables to ensure you\u2019re getting the healthiest options.<\/p>\n\n\n\n<p>\u201cLook for minimally processed options and stay away from those containing additives or excess salt or sugar,\u201d said Parker<\/p>\n\n\n\n<p>Since frozen fruits and veggies keep longer, buying frozen is a great way to cut down on grocery expenses and food waste since they don\u2019t spoil like fresh items do if not eaten right away.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-true-or-false-4\"><strong><span style=\"color: #018410FA\">True<\/span> or <span style=\"color: #B30006fa\">False<\/span><\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-all-fat-is-bad-fat\">All Fat Is Bad Fat<\/h3>\n\n\n\n<p><strong>False. <\/strong>The low-fat push has caused a lot of confusion when it comes to fats.<\/p>\n\n\n\n<p>It is true that too much of the wrong fat is unhealthy, but good dietary fat helps the body absorb nutrients, protects organs, aids in cell function and provides your body with energy.<\/p>\n\n\n\n<p>\u201cFats that we should all be eating are monounsaturated and polyunsaturated fats,\u201d said Parker. \u201cAvocadoes, olive oil, nuts such as walnuts and almonds, flaxseed, sunflower seeds and tuna are great sources of these healthy fats.\u201d<\/p>\n\n\n\n<p>Saturated fats are less healthy than unsaturated fats and are found in foods such as red meat, milk, butter, cheese, baked or fried goods and many packaged snacks.<\/p>\n\n\n\n<p>\u201cThese fats should be limited as they can increase your cholesterol levels and put you at greater risk for heart disease,\u201d said Parker.<\/p>\n\n\n\n<p>To stay up to date on dietary guidance, visit <a href=\"https:\/\/www.dietaryguidelines.gov\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dietary Guidelines for Americans<\/a>.<\/p>\n\n\n\n<p><em>If you are interested in learning more about other misunderstood foods, check out this article on <\/em><a href=\"https:\/\/samhealth.org\/news\/are-nightshade-vegetables-bad-for-you-to-eat\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>nightshade vegetables<\/em><\/a><em>.<\/em><\/p>\n\n\n\n<p><em>McKenna Parker, RD, LD CDCES, is a Certified Diabetes Care and Education Specialist with <a href=\"https:\/\/samhealth.org\/find-a-location\/good-samaritan-regional-medical-center-diabetes-education\/\" target=\"_blank\" rel=\"noreferrer noopener\">Good Samaritan Regional Medical Center<\/a>.<\/em><\/p>\n\n<\/div>\n\t\t<\/div>\n\t\t<aside>\n\t\t\t\t\t\t\t\t\t<figure><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"300\" src=\"https:\/\/samhealth.org\/wp-content\/uploads\/eggs-potatoes-and-coffee-CO.jpg\" class=\"attachment-cta size-cta wp-post-image\" alt=\"A plate of scrambled eggs, hashbrowns and toast with coffee.\" srcset=\"https:\/\/samhealth.org\/wp-content\/uploads\/eggs-potatoes-and-coffee-CO.jpg 360w, https:\/\/samhealth.org\/wp-content\/uploads\/eggs-potatoes-and-coffee-CO-300x250.jpg 300w, https:\/\/samhealth.org\/wp-content\/uploads\/eggs-potatoes-and-coffee-CO-120x100.jpg 120w\" sizes=\"auto, (max-width: 360px) 100vw, 360px\" \/><\/figure><figure><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"300\" src=\"https:\/\/samhealth.org\/wp-content\/uploads\/true-or-false-CO.jpg\" class=\"attachment-cta size-cta\" alt=\"A graphic of the word &quot;True&quot; with a green checkmark and &quot;False&quot; with a red &quot;X&quot;.\" \/><\/figure>\t\t<\/aside>\n\t<\/div>\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>New diets and evolving research spark plenty of food myths that can lead us away from healthy choices. Registered Dietitian McKenna Parker tackles popular myths, sharing facts and expert advice to help you make better dietary decisions.<\/p>\n","protected":false},"author":11,"featured_media":50100,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_searchwp_excluded":"","_shs_workflow_notes":"","_shs_exclude_from_navigation":false,"_shs_promote_article_on_blogs":"","footnotes":""},"categories":[1],"tags":[],"news-topics":[293],"news-types":[270],"services":[233,251],"specialty":[47],"class_list":["post-50046","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","news-topics-wellness","news-types-feature-article","services-diabetes","services-nutrition-services","specialty-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/posts\/50046","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/comments?post=50046"}],"version-history":[{"count":0,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/posts\/50046\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/media\/50100"}],"wp:attachment":[{"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/media?parent=50046"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/categories?post=50046"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/tags?post=50046"},{"taxonomy":"news-topics","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/news-topics?post=50046"},{"taxonomy":"news-types","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/news-types?post=50046"},{"taxonomy":"services","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/services?post=50046"},{"taxonomy":"specialty","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/specialty?post=50046"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}