This is one of the main complaints conveyed to us in an interview with Europa Press Infosalus by Miguel Herrero, a doctor in Food Science and Technology and a scientific researcher at the Food Science Research Institute (CIAL) of the CSIC-UAM, as well as the author of ‘The Myths of Nutrition’ (CSIC-Catarata).
He also believes that we give credibility to nutrition myths because «we tend to seek information that confirms our existing beliefs, so any reading that reinforces them is seen as true, even if there are data that contradict them and are more overwhelming.»
BEWARE OF SOCIAL MEDIA
Furthermore, this expert warns that if this information comes from people we trust, such as celebrities, influencers, or even family members, we naturally give it more credibility.
«Traditionally, this was spread by word of mouth and there were not so many means to debunk them. Nutrition arouses a lot of interest because we voluntarily eat every day and several times a day, and there is always an act of choosing what to eat and what not to eat, and no one wants to harm themselves by eating, or you want to improve your health by eating. Also, with social media, it is easier for these myths to spread. But misinformation happens in any field. We are very permeable and easily deceived nowadays,» he maintains.
EVERYTHING SAID ABOUT MILK THAT ISN’T TRUE
Overall, this CSIC researcher highlights that one of the main myths surrounding milk is related to the claim that it is contaminated (which it is not); or that it is unnecessary for adults because animals do not drink milk.
However, in his opinion, one of the most widespread myths about milk is that it curdles if you drink orange juice afterwards, «a contradiction because the stomach is a very acidic environment and when milk enters the stomach, it will curdle regardless of whether you drink orange juice or not, and this is not harmful to health.»
DOES WATER MAKE YOU GAIN WEIGHT?
Likewise, this Food Science and Technology doctor emphasizes that water, as such, has a «zero caloric intake,» meaning that «it does not make you gain weight»; «therefore, the water you consume will not add calories or make you gain weight before, during, or after meals,» a myth that, in his opinion, has no scientific basis. Furthermore, he validates the idea that drinking water during meals could provide satiety and could even make us eat less.
Regarding carbonated water, now so popular, he maintains that it is essentially water with dissolved carbon dioxide in a specific proportion. «There is not enough scientific evidence to suggest that carbonated water is better than its non-carbonated counterpart. The potential benefits of a particular mineral water would be more related to its mineral composition than the presence of carbonation,» he adds.
WATCH OUT FOR DIETS
Miguel Herrero also warns about the popular ‘detox’ diets, as they «can harm health» by lacking a scientific basis, leading to the exclusion of a balanced diet, such as those based on green smoothies, for example.
This expert reminds us that diets that exclude components are inadequate for obtaining a balanced diet, or the fact that some diets that work in the short-medium term, such as the ketogenic diet, may entail collateral health risks.
«Although there are some indications that intermittent fasting may be positive for health, the current scientific evidence is not strong enough to affirm it,» adds this food technologist. In fact, he insists that «the positive effect on health is only achieved in the long term, so healthy habits that are sustainable over time must be developed.»
FRUIT FERMENTS IF YOU EAT IT AT THE END OF A MEAL
And a statement couldn’t be further from the truth, says this specialist, who emphasizes that «fruit is good at all times» and there is no problem with eating it as dessert. «Its nutritional value is the same whether eaten at the beginning of the meal or at the end. It mixes in the stomach the same way whether you eat it at the start of the meal or at the end,» he insists, emphasizing that fruit is very healthy and does not cause weight gain or fermentation when eaten as dessert.
«As for the idea that it makes you gain weight, it does so to the extent of the calories it contains, like any other food, and it will have the same caloric intake regardless of when it is consumed,» warns this doctor in food science and technology.
BREAD CRUMBS ARE NOT THE MOST FATTENING
But undoubtedly, another popular myth in our society is that bread crumbs make you gain weight more than the crust, and nothing could be further from the truth! Miguel Herrero explains that if we think about it, bread is made with the same dough, only the crust dries out more due to the oven temperature, becoming hard.
«When comparing the chemical composition of the crust and the bread dough, it is the same but the crust has less water because it is drier, so at the same weight, the crumbs make you gain less weight because they have no caloric value; and the same goes for toasted bread, which some believe makes you gain less weight than regular bread because it has no water and is concentrated, but it’s the opposite,» says this expert.
SUNFLOWER OIL IS NOT SO BAD FOR HEALTH
We also asked him about the idea that sunflower oil is bad for health, which he addresses in his new book, pointing out this time that «sunflower oil is not bad, especially the one sold now with the label ‘high oleic’, «a good option for frying, more than regular sunflower oil,» with a very optimal fatty acid composition that is even good for cooking; although he emphasizes that extra virgin olive oil or ‘EVOO’ is much healthier.
«EVOO is undoubtedly the healthiest option with a positive impact on health. There are many studies that support it as an essential component of the Mediterranean diet. So, it’s not that sunflower oil is bad, but olive oil is healthier, but it comes with a price, and there are people who resort to sunflower oil, which is not a bad choice, but always keeping in mind that EVOO is the ideal,» concludes this scientific researcher at the Food Science Research Institute.