Updated: Oct 1, 2019
There are many common misconceptions about our modern Western Diet that we still cling to as fact. Sadly, the majority of people are grossly misinformed when it comes to the optimal diet for health.
Below is a list of the 20 most common myths about healthy eating and the facts dispelling them.
Which of these do you still believe?
Myth 1: The Healthiest Diet Is a Low-Fat, High-Carb Diet With Lots of Grains
Fact: Numerous studies have been done on the low-fat, high-carb diet. It has virtually no effect on body weight or disease risk over the long term.
Myth 2: Salt Should Be Restricted in Order to Lower Blood Pressure and Reduce Heart Attacks and Strokes
Fact: Despite modestly lowering blood pressure, reducing salt/sodium does not reduce the risk of heart attacks, strokes or death.
Myth 3: It Is Best to Eat Many, Small Meals Throughout the Day to "Stoke the Metabolic Flame"
Fact: It is not true that eating many, smaller meals leads to an increase in the amount of calories burned throughout the day. Frequent meals may even increase the accumulation of unhealthy belly and liver fat.
Myth 4: Egg Yolks Should Be Avoided Because They Are High in Cholesterol, Which Drives Heart Disease
Fact: Despite eggs being high in cholesterol, they do not raise blood cholesterol or increase heart disease risk for the majority of people.
Myth 5: Whole Wheat Is a Health Food and an Essential Part of a "Balanced" Diet"
Fact: The wheat most people are eating today is unhealthy. It is less nutritious and may increase cholesterol levels and inflammatory markers.
Myth 6: Saturated Fat Raises LDL Cholesterol in the Blood, Increasing Risk of Heart Attacks
Fact: Several recent studies have shown that saturated fat consumption does not increase the risk of death from heart disease or stroke.
Myth 7: Coffee Is Unhealthy and Should Be Avoided
Fact: Despite being perceived as unhealthy, coffee is actually loaded with antioxidants. Numerous studies show that coffee drinkers live longer and have a lower risk of many serious diseases.
Myth 8: Eating Fat Makes You Fat... So If You Want to Lose Weight, You Need to Eat Less Fat
Fact: The fattening effects of dietary fat depend entirely on the context. A diet that is high in fat but low in carbs leads to more weight loss than a low-fat diet.
Myth 9: A High-Protein Diet Increases Strain on the Kidneys and Raises Your Risk of Kidney Disease
Fact: Eating a lot of protein has no adverse effects on kidney function in otherwise healthy people and actually improves numerous risk factors.
Myth 10: Full-Fat Dairy Products Are High in Saturated Fat and Calories... Raising the Risk of Heart Disease and Obesity
Fact: Despite being high in saturated fat and calories, studies show that full-fat dairy is linked to a reduced risk of obesity. In countries where cows are grass-fed, full-fat dairy is linked to reduced heart disease.
Myth 11: All Calories Are Created Equal; It Doesn't Matter Which Types of Foods They Are Coming From
Fact: Not all calories are created equal, because different foods and macronutrients go through different metabolic pathways. They have varying effects on hunger, hormones and health.
Myth 12: Low-Fat Foods Are Healthy Because They Are Lower in Calories and Saturated Fat
Fact: Processed low-fat foods tend to be very high in sugar, which is very unhealthy compared to the fat that is naturally present in foods.
Myth 13: Red Meat Consumption Raises the Risk of All Sorts of Diseases... Including Heart Disease, Type 2 Diabetes and Cancer
Fact: It is a myth that eating unprocessed red meat raises the risk of heart disease and diabetes. The cancer link is also exaggerated, the largest studies find only a weak effect in men and no effect in women. In fact the latest research shows definitively that eating red meat poses no significant health risk at all.
Myth 14: Losing Weight Is All About Willpower and Eating Less, Exercising More
Fact: It is a myth that weight gain is caused by some sort of moral failure. Genetics, hormones and all sorts of external factors have a huge effect.
Myth 15: Saturated Fats and Trans Fats Are Similar... They're the "Bad" Fats That We Need to Avoid
Fact: Many mainstream health organizations lump trans fats and saturated fats together, which makes no sense. Trans fats are harmful, saturated fats are not.
Myth 16: Protein Leaches Calcium From the Bones and Raises the Risk of Osteoporosis
Fact: Numerous studies have shown that eating more (not less) protein is linked to a reduced risk of osteoporosis and fractures.
Myth 17: Low-Carb Diets Are Dangerous and Increase Your Risk of Heart Disease
Fact: Despite having been demonized in the past, many new studies have shown that low-carb diets are much healthier than the low-fat diet still recommended by the mainstream.
Myth 18: Sugar Is Mainly Harmful Because It Supplies "Empty" Calories"
Fact: Although sugar is fine in small amounts (especially for those who are physically active and metabolically healthy), it can be a complete disaster when consumed in excess.
Myth 19: Refined Seed and Vegetable Oils Like Soybean and Corn Oils Lower Cholesterol and Are Super Healthy
Fact: The truth is that several studies have shown that these oils increase the risk of death, from both heart disease and cancer. Even though these oils have been shown to cause heart disease and kill people, the mainstream health organizations are still telling us to eat them.
The bottom line is that our current thinking about a "healthy diet" are based on old or flawed science. It turns out the optimal way of eating for the human body is a diet low in carbohydrates and rich in protein and natural fats.
Stay strong and keto on!!!