Myths: What's True?
Posted on by Leever Nutritionist Karen Sabbath, MS, RD, CSO
“I read it on the internet, so it HAS to be true! My cousin/friend/parent/coworker told me that if I did this, then my cancer would be cured.” With all the information and misinformation available, it is easy to misinterpret what you read, unless you do your own research to examine the actual evidence that supports the claims. Here are eight common myths that have become very popular:
MYTH 1
Sugar feeds cancer.
Truth: Every cell in the body requires sugar or glucose (blood sugar) to function. If sugar/glucose is not available, our bodies make it from other sources, like protein (muscle) or fat. Eliminating dietary sugar does not eliminate it from our bodies. The most important thing is to limit added sugar (soda, excessive sweets, for example) to prevent weight gain, which may increase cancer risk.
MYTH 2
Honey, brown sugar, raw sugar, maple syrup and agave are healthier than white sugar.
Truth: Although there are subtle differences between these sugars, your body cannot tell the difference and metabolizes them similarly. Excess amounts of these sugars add excess calories, which can lead to weight gain. Many ultra-processed foods contain man-made high fructose corn syrup which is unhealthy and can result in excessive calorie intake and inflammation in the body.
MYTH 3
A detox diet cleanses toxins from your body.
Truth: Popular "detox" diates usually involve some type of fasting, eating from a limited choice of foods, excessive fluids or taking enemas or laxatives. There is no scientific evidence to show the need or benefit of detoxification diets. Your body comes with its own set of detoxing organs: your liver, kidneys and intestines. The best way to “detox” your body is to eat a plant-based diet with whole grains, fruits, vegetables, healthy fats, lean proteins and minimal ultra-processed foods.
MYTH 4
Superfoods will keep you healthy.
Truth: Contrary to what you read, there is no single “superfood” that will prevent cancer or any other chronic disease. Eating a variety of fruits and vegetables of many colors, plus a plant-based diet, is the best way to get the many advantages of the phytonutrients in our food.
MYTH 5
The only healthy fruits and vegetables are fresh ones.
Truth: Although fresh produce is healthy, some frozen, canned and dried varieties can be just as healthy, and are often more cost-effective. However, watch out for added sugar in some dried fruits.
MYTH 6
Plant milk is healthier than cow/dairy milk.
Truth: Cow’s milk has 8 grams of protein per cup. Plant-based milks, like almond, oat and rice, are primarily flavored water, and contain minimal protein. They can also have added ingredients like sugar and sodium. If you have an aversion or allergy to milk, make sure that your alternate choices are nutritionally comparable.
MYTH 7
Drinking caffeinated tea or coffee causes dehydration.
Truth: All fluids can be dehydrating, whether they contain caffeine or not. Studies have shown that urine production is the same with water or coffee. So, you can count your coffee toward your fluid intake. Keep in mind that adding excessive amounts of fat and sugar to coffee is unhealthy and can pack on the calories.
MYTH 8
Vitamins and herbal supplements are healthy and harmless.
Truth: Supplements that you take are really unregulated medications that can interfere with other prescriptions or chemotherapy. There are instances when supplements are appropriate, especially if there is a documented deficiency. Let your doctors know what you are taking and how much.
Adhering to a plant-based diet with lots of fruits, vegetables, healthy fats, and lean proteins, while avoiding excess sugar and ultra-processed foods, is the best way to stay healthy and lower the risk of chronic disease, including cancer.