Whole wheat bread, organic produce, and other fictitious fads
Corroborated by TikTok videos and fitness influencers with next-to-no credentials, I fell into the idea that there are some foods that I should never eat, only sticking to the “clean” or “good” foods. I believed that eating these foods would be the key to achieving my desired body. I stayed away from carbohydrates, convinced that this food group causes weight. Instead, I found my comfort in “good” foods like fruit, vegetables, and protein that I believed were good for me. However, science debunks these myths.
This labeling of good versus bad food often creates a mentality of all or nothing, where eating something that one has labeled as forbidden is perceived as a failure. Not only does this create a vicious cycle of stress, it also creates a restrictive mindset that prevents the feelings of enjoyment and joy from food. In reality, our human bodies need all sorts of foods and nutrients to feel satiated, survive, and carry out basic functions. Labeling something as “clean-eating” is problematic because it innately means that some foods are dirty and morally wrong. There is no one-size-fits-all diet because everyone has different nutritional needs.
A study from Annals of Internal Medicine explains that there was no evidence that organic foods are significantly more nutritious, yet organic products are placed on a pedestal. This is supported by the fact that the demand for organic products more than doubled over the past 10 years and reached $62 billion in 2020. The myth that organic foods are better and healthier alternatives is a widespread consensus. But, the term organic only means that farms are required to meet specific guidelines and are forbidden from using certain products. Organic milk, for example, contains the same proteins, minerals, vitamins, and nutrients with a small difference of the lack of growth hormones. The aforementioned hormones, however, are naturally degraded by our stomach acid.
In addition, not all products labeled organic are 100% free of chemicals and pesticides. Because natural chemicals are less effective to protect produce from pests, the United States Department of Agriculture (USDA) gave organic farmers approval to use synthetic chemicals such as vaccines for animals and pheromones to confuse insects. All farmers are required to receive approval and pass safety standards, meaning that there is no big difference between organic and inorganic produce.
Other myths revolve around a three letter word: low. Many diets bring up the terms low calorie and low fat using a positive connotation when in reality, none of these diets are healthier. Low calorie foods have gained great traction due to a perceived health or weight-loss benefit. This is a false belief, as low calorie foods and food swaps oftentimes contain less real nutrients than the original food. A key example of this is the popularized zucchini noodles as a replacement for regular pasta, which contains more vitamins and carbohydrates for energy. Similarly, fat free or low fat diets also contain less nutrients and oftentimes have increased additives like salt sugar and chemical fillers to replace the loss of fat or nutrients.
With the increasing presence of low carb diets, many believe that carbohydrates are malicious thanks to diet culture and the media. However, carbohydrates are found in all kinds of foods including fruits and vegetables. Our bodies use these foods to produce glucose, the main source of energy to fuel bodily functions. The stored carbs (glycogen) are used for our functions. When these are depleted, our body resorts to burning fat as fuel through a process called ketosis, a survival mechanism that increases the buildup of ketones (a byproduct of fat metabolism.) Because the human body, especially the brain, prefers and resorts to carbohydrates and glucose for fuel, the deprivation of this food group means that it must switch to using the body’s fat for energy. There are many risks and side effects that could result in headache, fogginess, light-headedness, and general loss of energy.
Many also believe that white carbs like white bread and white pasta should be swapped with only wheat bread or whole wheat pasta. Yet, in reality, many white carbs are beneficial like potatoes or even sugars found in milk. While whole wheat options contain a few extra added nutrients, white carbs might be preferred and can help replenish muscle glycogen more quickly. In fact, there is no big difference other than the bran (outer skin) and germ (embryo) of a grain that is added in during the baking process while still providing the same energy as any other white bread would.
The word healthy is heavily misused by the media and advertising. Healthy alternatives and organic foods are in reality less “healthy” than we’re misled to believe. The popularization of these myths have been greatly accelerated by advertising and weight loss products hoping to deceive customers to gravitate towards such seemingly healthier alternatives.
