Myth 1: for better health, shop only the perimeter of the store
Reality: the perimeter offers most of the perishable, often less-processed foods, but dodging the center aisles means you miss many important, highly healthful items like teas, beans, whole grains and oils.
Myth 2: avoid processed foods
Reality: Just about every food has some measure of processing, including plain yogurt, kombucha, EVOO and whole grain sprouted breads. Highly processed foods tend to be stripped of much of their natural nutrient goodness. Choose less processed, more wholesome foods 80% of he time and indulge in your other favorites 20% of the time.
Myth 3: white foods are nutritionally deplete
Reality: Many white foods are superstars; caulifower, kohlrabi, potassium rich skin on potatoes, cabbage, barley, rolled oats and quinoa.
Myth 4: fruits have too much sugar
Reality: Whole fruits have natural sugars which are absorbed more slowly because they are packaged with natural fiber and also contain nutrients. They are an asset to a healthful, inflammation-reducing cancer protective, brain an heart benefiting diet.
Myth 5: carbohydrates are not your friend
Reality: Complex (less processed) carbohydrates contain substances that help feed the good bacteria in intestines, which makes for better gut health. They also supply energy to muscles and body so protein can be spared for its primary roles of building and contracting muscles, creating and repairing cells, sending messages throughout the body and protecting against infections.
Myth 6: skinless chicken is better for your health
Reality: Fat can fit into a healthy diet fine. Eating the skin on a seven ounce chicken breast means that 50 extra calories and 8 more grams of fat are added to the meal and half of that fat is heart healthy monounsaturated fat.
Myth 7: cooking olive oil destroys its health benefits
Reality: Olive oil can handle a reasonable amount of heat before reaching its smoke point (320-350 degrees). The smoke point is when an oil breaks down losing its benefits and harmful substances may begin to form. The smoke point for regular olive oil is somewhere over 410 degrees, still well over that of canola, avocado, walnut and grapeseed oils. Store oils away from light and in a cool place in a dark glass or metal container.
Susan Moores, MS, RD At Home with Kowalski’s August-October 2016