New research and diet trends are changing all the time—including what foods are good for you and which are not. We asked nutritionists to weigh in (pun intended!) on the ones that won’t actually make you any healthier.
1. Going low on sodium
If you’ve ever had high blood pressure, you were probably told to cut down or stop consuming sodium. But a new study from Boston University that followed 2,600 people over 16 years found that a low-sodium diet didn’t actually lower blood pressure.
So salt might not be the enemy after all—and actually, eating little salt might part of your healthy food habits. The study also found that people with the lowest intake of sodium (along with the highest) had a greater risk of heart disease than the people in the middle.
But, that doesn’t mean you should go crazy eating processed foods that contain lots of sodium either.
In general, focusing on reducing processed foods, which tend to be rich in added sodium, and adding in more whole foods may be more effective than just focusing on counting milligrams of sodium when it comes to promoting heart health.
2. Avoiding dairy
You may have heard the theory that drinking milk past infancy (or even drinking animal milk at all) is “unnatural”—as evidenced by 65 percent of people in the world being lactose intolerant.
Although it is true that humans are the only species to drink milk as adults—or to drink milk regularly from other animals—research has shown we’ve genetically evolved to adapt to it. And in fact, milk products actually play an important role in our health.
Dairy is rich in beneficial nutrients such as whey protein, conjugated linoleic acid, and calcium.
Some past research has shown that low-fat dairy could help lower blood pressure, but new research also finds benefits to full-fat dairy.
Surprisingly, a recent study found that those who ate full-fat dairy (but not low fat) gained less weight, possibly because it keeps you fuller longer.
It also may reduce diabetes and heart disease risk.
3. Not consuming fat
As with dairy, eating fat in general may not be such a bad thing when it comes to food habits. The scientific community is still debating the benefits of saturated fat, but other types of fats are actually good for you in moderation, according to the Academy of Nutrition and Dietetics.
Plant-based fats such as monounsaturated fats found in foods like almonds and avocado, and omega-3 fatty acids found in fish offer many health benefits. These fats may reduce inflammation, improve blood lipid levels, and may even promote a lower body weight.
Plus, many processed foods labeled “reduced fat” have replaced the fat with sugar or additives, which actually make them more unhealthy. Many individuals are still fat-phobic and feel that all dietary fat should be avoided, but we all remember the low-fat craze of the ’90s that caused everyone to gain weight!
4. Worrying about cholesterol in food
If you think you’re being healthy by eating egg whites only, think again about your food habits. Despite what we’ve been told for years, egg yolks, which are high in dietary cholesterol, can be healthy habit health foods.
We used to think that dietary cholesterol impacted our [blood] cholesterol levels, and that foods rich in cholesterol such as eggs should be avoided. We now know that dietary cholesterol has little impact on blood cholesterol levels.
Plus, blood cholesterol isn’t so cut-and-dry either: There’s so-called “good” HDL cholesterol, which is thought to help heart health (although this has recently been called into question), and “bad” LDL cholesterol.
In any case, the most recent federal nutrition guidelines from the USDA and Department of Health and Human Services lifted the restrictions on dietary cholesterol, saying it’s “not a nutrient of concern for over-consumption.”
Egg yolks are also a good source of vitamin E and carotenoids.
5. Skimping on shellfish
Shellfish has also gotten a bad rap due to its dietary cholesterol and its reputation as “bottom feeders.” But unless you’re allergic, shellfish, including mussels, clams, shrimp, lobster, and crab, can be part of a healthy diet.
They are rich in protein, omega-3s, and the antioxidant selenium. Research from Oregon Health & Science University found that shellfish promotes brain health and may even help prevent Alzheimer’s disease.
According to the University of Pittsburgh Medical Center (UPMC), choose domestic seafood to ensure your meal didn’t come from water containing contaminants and check local water conditions if eating locally caught.
6. Eating processed “healthy” foods
It may seem like diet products such as light salad dressing are healthier choices, but often they really should not be part of your healthy food habits. “‘Health” foods like this used to be popular, but many of these products remove the fat and replace it with added sugars.
Large amounts of added sugar in the diet may be even more damaging to health than excessive dietary fat. A major study from the CDC showed that people who consumed a lot of sugar were more than twice as likely to die from heart disease.
If you opt for a ‘lighter’ food, check the ingredient list and food label to make sure the fats have not been replaced with added sugars. In addition, “health” foods like energy bars are also often filled with additives.
Even prepackaged vegetarian or vegan foods can fool you. In general, it’s not safe to assume that just because something is vegan it is healthy. These items can be quite high in calories, and I would encourage someone to read food labels and decide how the product fits into a balanced diet.
7. Going gluten-free if you’re not allergic to gluten
Gluten, found in grains like wheat, barley, and rye, has gotten a bad rap lately, and some people think it’s healthier to go without it. But in reality, the opposite might be true.
Unless you are truly allergic or intolerant to gluten, there is no need to avoid it. A study from Spain actually showed that going gluten-free led to reduced gut bacteria, which affects immune function.
Another study from the University of Illinois also found that people who were gluten-free had higher levels of arsenic, probably because they tend to eat a lot of rice. In addition, some people promote gluten-free diets as a way to reduce body weight, however, gluten-free foods may actually promote weight gain if you are not careful because they are often packed with calories.
If you do opt for gluten-free foods, choose options made with whole grains to prevent a reduced fiber intake.
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Even
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