In order to help set things straight, I've debunked nine common food and nutrition myths you still think are true. Some people think oranges are the ultimate cold-fighting, nutrient-rich superfood. Others believe that egg yolk might as well be the devil.
It's often difficult to separate fact from fiction - especially when your favorite foods taste so good, or when you think you've been doing so well adapting to a new healthy lifestyle.
Myth #1: Egg yolks are bad for your health
According to personal trainer and TV personality Jillian Michaels, eggs are a fantastic source of lean protein and heart-healthy omega-3 fatty acids. They often get a bad rep because the yolk contains about 186 milligrams of cholesterol.
However, research shows that added sugar and trans fats have a greater effect on blood cholesterol than the dietary cholesterol found in food. Your body needs cholesterol from meat and eggs to produce the testosterone that helps increase energy and build more muscle.
Myth #2: Multigrain and wheat breads are better for you than white bread
The shade of bread does not necessarily denote the nutritional value. A label that reads "wheat bread" is most likely white bread with added caramel or molasses to make it look darker and healthier.
Additionally, "multigrain" simply means that a variety of refined grains were used to make the bread. To ensure that you get maximum health benefits from your bread, look for the words "100% whole wheat" or "100% whole grain" on the package.
Myth #3: Oranges are the best source of vitamin C
Despite their reputation as the best way to prevent illness, oranges actually have less Vitamin C than many other fruits and veggies. Oranges contain 69.7 mg of Vitamin C, while papayas have 88.3 mg and kiwis have 137.2 mg. Next time you're feeling under the weather, munch on one of these superfoods instead of settling for an orange.
Myth #4: Late night eating will make you fat
If you're consistently binge/drunk eating after a night out or you can't seem to contain your munchies after smoking, there's a chance you'll pack on a few pounds. Especially in college, you can't always control when you'll be home for dinner or if you'll be hungry before bed.
However, what you eat and how much is more important than when you eat it. You should make an effort to spread out your food intake throughout the day in order to sustain energy.
Myth #5: Switching out margarine for butter helps save calories
The reality is that butter and margarine have about the same amount of calories. Lauren Gelman from "Reader's Digest" confirmed that although margarine is made from vegetable oils and was created as a more healthful alternative to butter, some margarine is actually not healthier.
This is because they contain trans fats, which have even more adverse effects on cholesterol and heart health. If you choose to swap out butter for margarine, choose a brand that doesn't use trans fat.
Myth #6: If a label says "natural," it automatically means it's better for you
Since the word “natural” is not defined by the United States Department of Agriculture (USDA), it can mean just about anything, according to University of Scranton psychology professor Michael Oakes, PhD. Even products labeled “all natural” can be highly processed and contain high fructose corn syrup.
When food shopping, look for the word “organic” since that term is regulated by the USDA. It means the food is made without most conventional pesticides, synthetic fertilizers, growth hormones and antibiotics.
Myth #7: Applying the "5 second rule" after dropping food on the floor is safe
This one hurts. As soon as food drops on the ground, bacteria can contaminate it within milliseconds. Moist foods attract more bacteria than dry foods, but there's no exact duration to ensure that you can safely eat food off the floor.
It really depends on how clean the surface you dropped the food on is. Apply the rule at your own risk.
Myth #8: It's better to eat many small meals throughout the day to increase your metabolism
Although people often believe the myth that enjoying multiple small meals should be eaten throughout the day, studies still disagree with argument. Eating 2-3 times a day has the exact same effect on total calories burned as eating 5-6 (or more) smaller meals.
Eating frequently may have benefits for some people, such as preventing excess hunger. Meanwhile, it certainly remains a myth that the number of meals you eat in a day affects the amount of calories we burn.
Myth #9: Microwaves cause cancer
Microwave ovens work by using very high levels of radio frequency to heat foods. They do not use x-rays or gamma rays, which are potentially damaging, and they do not make food radioactive. In the United States, there are even federal standards that limit the amount of radiation that can leak from a microwave.
These are just a few of the many common food and nutrition myths many believe to be true. There are always more questions to ask and new discoveries to be made, so keep an eye out for what the true experts say, be conscience of what you eat, and enjoy the food your heart desires.