Nutrition “Myth-Information”
Written by Lori Bumbaco, MS, RDN, CSO, LDN, Oncology Dietitian
One of the best aspects of food is that it can help us to empower ourselves, which is especially important if we have been diagnosed with cancer. The decisions about what to eat are among the few things we have control over in our lives. However, in the desire to eat better, cancer nutrition misinformation may result in causing confusion or even fear about certain foods. Ultimately, a registered dietitian can help to navigate the many questions you have about what and how much to eat. The best guidance is personalized, rather than generic advice that no other source of information can offer better than a dietitian.
With so much conflicting information about nutrition, it’s more important than ever to rely on science and evidence-based expertise. There is little to no oversight about the information shared online or social media platforms, and the information about nutrition in media outlets often tends to exaggerate claims or findings from research studies without considering the complete story. It is no wonder that individuals often have more questions than answers about what the best choices are to make.
Some of the most controversial topics in nutrition are based on personal beliefs that are not supported by years of quality research. The way misinformation is passionately communicated, it can appear factual and tempting to believe. However, we do have credible resources to turn towards for trustworthy guidance. Some of the popular topics are saturated fats, food dyes, seed oils, and ultra-processed foods.
Let’s begin with saturated fats.
If you are not aware, saturated fats are a type of fat and have a chemical structure that makes it solid at room temperature. Some examples include butter, lard, full fat dairy, and fatty cuts of meat like beef and pork. Some tropical oils like coconut and palm are also high in saturated fat. There are mixed messages in the media about saturated fats impact on our health, but overall eating too much saturated fat is associated with increasing risk for heart disease. In fact, evidence suggests that reducing saturated fat and replacing it with healthy unsaturated fats supports heart health. As with everything in nutrition, saturated fat can fit into a balanced diet, but moderation and thoughtful choices matter. Olive, canola, and soybean oil have all shown to reduce total cholesterol and cardiovascular disease events. Following a Mediterranean Diet pattern, which is high in unsaturated fats, reduce the risk for heart disease and improve cholesterol levels.
Food dyes are color additives that impart color to food, drugs, and cosmetics. Color additives include both synthetic and substances derived from natural sources. They are also called food dyes. The different types of food dyes are used for different reasons, primarily to enhance color and visual appeal. The FAD regulates food colors and requires evidence of safety before it can be approved for use in food. The guidelines are clearly set for which products an additive can be used in, the maximum allowable quantities, and labeling requirements for packaging. For comparison, dietary supplements are not regulated this way. They do not require evidence of safety before becoming available in the market for our use. To date, no human studies have shown a causal link between food dyes and cancer. The California Office of Environmental Health Hazard Assessment’s review concluded that sensitivity to food dyes likely varies greatly from one child to another. While more research is warranted, there is no denying that we can make significant improvements to our overall diet quality by reducing the intake of food that is high in added sugars and unhealthy fats while focusing on whole, minimally processed food.
Another popular myth is that seed oils are toxic for our health. Seed oils include canola, soybean, safflower, corn, cottonseed, grapeseed, rice bran, and peanut oil. Seed oils contain many types of fat, including saturated, monounsaturated, and polyunsaturated. Polysaturated fats are the highest concentration in seed oils, which are one of the healthy types of fat. Current research supports that seed oils, as part of a balanced diet, support our health particularly when they replace saturated fats. Seed oils, just like every component in nutrition, are recommended to be included in moderation alongside a whole, minimally processed diet. Concerns about inflammation or oxidative effects from seed oils are not based on evidence. Omega 3 and 6 fats are both beneficial in our diet and have been shown to lower the risk of heart disease. Most Americans do not eat a lot of omega 3 fats, and would benefit to include fatty fish, walnuts, chia, and flaxseeds more often. Higher plant oil intake has been shown to lower cancer mortality risk and cardiovascular risk. Studies have also shown that vegetable/seed oils may help reduce total and LDL cholesterol, improve blood sugar, and support weight management.
The Academy of Nutrition and Dietetics is the world’s largest organization of nutrition and dietetics practitioners. They represent over 112,000 credentialed practitioners and committed to improving the nation’s health. You can find an expert dietitian, watch videos, search recipes, and view awareness campaigns such as their “nutrition fact check” here: https://www.eatrightpro.org/nutritionfactcheck#dyes
