Nutrition Misinformation

The abundance of available guidance about “the best” diet or approach for optimal health and weight can be dizzying, especially when misinformation runs rampant. In a world that is increasingly prioritizing dietary advice from the internet and those with no nutrition credentials, where does the truth lie? Let’s dive into some common food myths and debunk them with evidence-based research.

Myth 1: Seed Oils Are Toxic

Seed oils are extracted from the seeds of plants and contain a higher amount of omega-6 fatty acids than other oils. Omega-3 and omega-6 fatty acids are essential polyunsaturated fats that play important roles in human health. They are both classified as essential because the body cannot produce them independently, so you need to get them from your diet. Omega-3 and omega-6 fatty acids have distinct functions and come from different sources. Omega-3 fatty acids reduce your risk for heart disease, improve mental health and cognition, and create anti-inflammatory products. Omega-6 fatty acids reduce cholesterol levels and lower blood pressure, help with blood sugar control, and create inflammatory products.

Common seed oils include canola, cottonseed, grapeseed, corn, soybean, sunflower, safflower, and rice bran oil.

What’s The Concern?

While a large misconception is that seed oils are toxic and inflammatory, the current research shows that they do not increase levels of inflammation. The main issue is over consumption of omega-6 fatty acids compared to omega-3s. Many processed, packaged foods contain seed oils, which contributes to the perception that they are unhealthy. However, these foods are also typically high in saturated fats, added sugars, and sodium. The key to seed oil, as well as many other foods, is moderation. A healthy eating pattern should consist of a balance of whole foods rich in both types of fatty acids.

To achieve a better balance of omega-3 and omega-6 fatty acids, get to know what foods they are found in.

Omega-3 rich foods: – Flaxseeds – Chia seeds – Hemp seeds – Walnuts – Edamame – Mackerel – Salmon – Tuna – Halibut – Sardines

Omega-6 rich foods: – Tofu – Eggs – Walnuts – Almonds – Cashews – Hemp seeds – Sunflower seeds – Avocado – Olive oil – Safflower oil

Myth 2: Sugar Substitutes Are Bad

Sugar Substitutes are derived from amino acids, sugar, plants, and other substances. They provide sweetness to foods and beverages, but because they are less digestible than sugar, they are less calories.

Artificial Sweeteners are produced in a laboratory through various chemical reactions and starting materials. Examples include: 

• Aspartame (about 200 times sweeter than table sugar)
• Sucralose (about 600 times sweeter than table sugar)

Sugar Alcohols are produced in a laboratory by changing the composition of a sugar molecule. Also, found naturally in fruits and vegetables. These can cause stomach upset and indigestion. Examples include:

• Erythritol (about 60 – 70% as sweet as table sugar)
• Sorbitol (about 60% as sweet as table sugar)

Novel Sweeteners are gathered from natural sources like plants. Examples include

• Monk fruit (100 – 250 times sweeter than table sugar)
• Stevia (200 – 440 times sweeter than table sugar)
• Honey is approximately the same sweetness as table sugar.

Sugar substitutes are helpful for people with diabetes, those aiming for lower calorie consumption from sugar, and they don’t contribute to cavity development. However, long term effects are not yet studied. Additionally, most studies are not completed in younger ages.

The Bottom Line

We hope this provides some clarity on the many food myths circulating today. Remember, informed choices are the best choices when it comes to nutrition! Anecdotes are not great science. If you want to eat healthy, the secret isn’t to avoid certain ingredients—it’s in what you normalize. The foundation of a healthy diet isn’t about avoiding “toxins” or banning certain foods. It’s about making whole, nourishing foods the default. Eating a balanced, nutritious diet is essential for lasting health.

References: Lee, Kevin, and Keszya Kurniawan. “Are Seed Oils the Culprit in Cardiometabolic and Chronic Diseases? A Narrative Review.” Nutrition reviews, nuae205. 16 Jan. 2025, doi:10.1093/nutrit/nuae205 Tian, Mingke et al. “The Chemical Composition and Health-Promoting Benefits of Vegetable Oils-A Review.” Molecules (Basel, Switzerland) vol. 28,17 6393. 1 Sep. 2023, doi:10.3390/molecules28176393