When it comes to healthy eating ideas, there are all kinds of rules, trends, and advice about what's good for you and what's not.
Some of the guidance may be legitimate, but others should be taken with caution.
Several experts and researchers at Mass General Brigham in Boston investigated some popular dietary concepts that have been circulating and separated fact from fiction.
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Below are six popular concepts (and a clear explanation of whether or not they're valid, according to experts).
True or false?
1. “To live longer, women should follow the Mediterranean diet”
TRUE. Recent studies have shown that the Mediterranean diet is beneficial for overall health.
Researchers at Mass General Hospital evaluated six myths about healthy eating, including plant-based diets and peanut butter for children. (iStock)
Mass General supports this theory, citing its own study that found that women who followed the nutrition plan for more than 25 years had up to a 23% lower risk of mortality, with reductions in deaths related to cardiovascular disease and cancer.
The study also found that introducing a single component into the diet led to a 5% reduction in the long-term risk of death from certain diseases.
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The Mediterranean diet includes healthy foods such as fruits, vegetables, legumes, olive oil, nuts and fish, while avoiding sugar and processed or red meats.
Most people don't realize the impact diet has on health and longevity, according to Dr. Samia Mora, director of the Lipid Metabolomics Center at Brigham and Women's Hospital.
The Mediterranean diet includes foods such as fruits, vegetables, legumes, olive oil, nuts and fish, avoiding sugar and processed or red meats. (iStock)
“The benefits [of the Mediterranean diet] Effects were observed on both cancer mortality and cardiovascular mortality (the two main causes of death in women and men) and were related to multiple biological mechanisms, in particular with reduced inflammation and insulin resistance and improved metabolism.”
2. 'Eliminating trigger foods is always the best treatment for digestive problems'
FAKE. While some people do suffer from food allergies or autoimmune diseases, Mass General experts found that this diet concept is generally false, as many digestive symptoms are known to have “more complex causes.”
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When patients have bad reactions to certain foods, it's not the food itself that's causing the problems, but the digestive tract's response to the food “in general,” according to Kyle Staller, MD, director of the Gastrointestinal Motility Laboratory at Massachusetts General Hospital.
A poor digestive response may not be caused solely by the foods you're eating, a doctor said. (iStock)
According to Staller, eating triggers a “cascade of nerve activity in the gut,” regardless of the type of food ingested.
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People with sensitive intestinal nerves may develop gastrointestinal discomfort in the form of gas, bloating, and an abnormal feeling of fullness.
“This is what we call 'gut-brain interaction disorders' – feeling abnormal sensations even when digestion appears to be functioning normally,” Staller said.
Eating triggers a “cascade of nerve activity in the gut” regardless of the type of food eaten, a doctor has said. (iStock)
“Irritable bowel syndrome (IBS) is the most classic example.”
The best way to alleviate these symptoms is to target the abnormal nervous system responses and eliminate only the “most problematic” foods, according to Staller.
3. 'Eating blueberries may reduce the risk of some eye diseases'
TRUE. Researchers found that this claim is true: blueberries really can be beneficial for the eyes.
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A Mass General study of nearly 40,000 middle-aged and older American women found that one or more servings of blueberries per week was associated with a 28 percent lower risk of age-related macular degeneration (AMD), an eye condition that can lead to significant vision loss.
One or more servings of blueberries per week was associated with a 28% lower risk of diseases that cause vision loss. (iStock)
Dr. Howard D. Sesso, director of nutrition and supplement research at Brigham and Women's Hospital, confirmed that blueberries can optimize eye health.
4. 'Following a plant-based diet will always improve health outcomes'
False, with caveats. Experts at Massachusetts General Hospital say a plant-based diet isn't always the best option, even if it sounds healthy.
Plant-based nutrition plans have “diverse and sometimes contrasting health effects,” according to Dr. Qi Sun, associate professor of medicine at Brigham and Women's Hospital.
“Diet alone is not a magic solution.”
A plant-based diet high in refined grains, sugary drinks and sweets differs greatly from one containing fresh fruits and vegetables, whole grains, coffee, tea and more, she noted.
Plant-based diets should be balanced and include fruits, vegetables and whole grains, according to an expert. (iStock)
The first diet is associated with “many adverse health outcomes,” according to the researchers.
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The second diet is considered a “healthy version of a plant-based diet,” which Sun says has been “strongly associated with better health outcomes, including a lower risk of developing diseases such as diabetes, obesity and gout.”
The “healthy version” of a plant-based diet has been shown to reduce the risk of developing diseases such as diabetes, obesity and gout, experts say. (iStock)
“We must not forget about regular physical activity and other healthy lifestyle habits,” she advised. “After all, diet alone is not a panacea.”
5. 'The location of food in the supermarket has no impact on purchases'
FAKE. Massachusetts General Hospital called this concept “completely false” because the supermarket's “choice architecture” “strongly influences what we buy.”
When healthy products are stored in visible or convenient locations, it increases the likelihood of making a healthier choice, researchers say.
“Healthy choice architecture” refers to when healthy products are stored in visible or convenient locations, Mass General reported. (iStock)
In the Mass General Hospital cafeteria, foods and drinks are labeled red, yellow, and green, with red being the least healthy and green being the healthiest.
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Researchers found that when healthier items were in convenient locations or at eye level, employees were more likely to make healthier choices.
People are more likely to choose foods that are convenient and visible, the researchers said. (iStock)
“This is well known to the food industry, which has been placing sugary drinks, salty snacks, candy and baked goods at checkouts, at the ends of aisles and at the front of stores,” he said.
6. 'Early introduction of foods like peanut butter can prevent allergies'
TRUE. Introducing a toddler to foods known to cause allergic reactions can be scary for parents, but Mass General confirmed that it can be beneficial in the long run.
Introducing “developmentally appropriate” forms of peanuts to children between 4 and 6 months of age can cause an 80% reduction in peanut allergy in those at high risk, according to the Learning Early About Peanut Allergy (LEAP) trial.
Introducing “developmentally appropriate” forms of peanuts to children between 4 and 6 months of age can lead to an 80% reduction in peanut allergy in those at high risk. (iStock)
Dr. Michael Pistiner, director of Food Allergy Advocacy, Education and Prevention at Mass General Hospital for Children, noted that these findings show that “timing matters.”
Pistiner added, “With limited access to allergy providers and long wait times that can exceed three months, primary care physicians play a crucial role in supporting families through infant feeding, early allergen introduction, eczema management, and food allergy diagnosis and referral.”
