Popular misconceptions about food

The health and fitness craze that has swept recently can be seen quite literally in every supermarket. From labels ranging from ‘fit food’, ‘organic’, ‘low fat’ to ‘no sugar added’ we have been conditioned to become choosy while picking up food items.

Everyone always tells you what not to eat, but that's just no fun. Here are some formerly forbidden foods that are actually good for your health.

Caffeine
Myth: Caffeine stunts your growth and messes with your health.
Why it's bogus: According to the Mayo Clinic, the average adult can safely consume up to 400 mg of caffeine daily. Most standard cups of coffee contain between 90 and 120 mg. So if you're limiting yourself to less than four cups a day, you should be relatively in the clear. A 12-ounce ‘tall’ cup of Starbucks drip coffee, for example, has about 260 mg of caffeine - putting you well over the daily dose after two cups.

Fatty foods
Myth: Fatty foods like avocados and olive oil will make you fat.
Why it's bogus: Although it makes intuitive sense, this myth is not borne by scientific research. A recent look at the studies behind the dietary guidelines that suggested we cut back on fat found that there wasn't evidence to support those rules in the first place. In the book "Eat Fat, Get Thin," Mark Hyman, director of the Cleveland Clinic's Center for Functional Medicine, talks about how he incorporated healthy fats from foods like fish and nuts in his diet to lose weight.

Gluten
Myth: As more and more of your friends go gluten-free, you may wonder: Is there something to this latest diet craze? Is gluten intolerance a thing? Is it getting more common?
Why it's bogus: Only about 1% of people worldwide have celiac disease, the rare genetic disorder that makes people intolerant to gluten, according to the Celiac Disease Foundation. For most of the rest of us, this doughy, chewy ingredient is simply how it tastes: delicious!

All carbs
Myth: Carbohydrates including rice, bread, cereal, and potatoes contribute to weight gain.
Why it's bogus: While it's true that limiting your intake of white, processed carbs like white bread, white rice, and white pasta is a good idea, not all carbs are bad for you. Some of them are healthy and a great source of energy. "White potatoes are actually very good for you," Christian Henderson, a dietitian said. Potatoes pack everything from potassium to vitamin C and they have almost 4 grams of fiber just cook them with the skins on.

Salt
Myth: Salt will cause heart problems and weight gain.
Why it's bogus: The premise that salt leads to hypertension has never been scientifically supported. On the contrary, studies show that a reduced-sodium diet leads to health issues. Salt aids blood sugar control by improving insulin sensitivity. Your body needs salt to maintain the proper stomach pH. Adequate salt consumption encourages a healthy weight and fast metabolism.

Popcorn
Myth: A snack that increases weight and distorts healthy eating habit.
Why it’s bogus: Plain air popped pop corn is a great low calorie snack. Popcorn is high in dietary fibre, which has been shown to help reduce risk of lifestyle diseases such as heart disease, as well as keeping the digestive system healthy. It has also been suggested that the husks of popcorn contain high quantities of antioxidants, which protect against oxidative damage in the body.

Cheese
Myth: It is believed that cheese is as addictive as drugs.
Why it's bogus: A host of new studies suggest that a mix of regular and low-fat dairy products including cheese could lower your blood pressure, steady your blood sugar, help you keep your weight in check, and even extend your life.

Eggs
Myth: The massive amounts of cholesterol in eggs will translate to a massive amount of cholesterol in your veins.
Why it's bogus: Even though eggs are high in cholesterol (a single egg pack contains roughly 185 mg), eating them likely won't translate into higher blood cholesterol for you.

Artificial Sweeteners
Myth: Artificial sweeteners like Splenda and Equal have been found to cause cancer.
Why it's bogus: The Food and Drug Administration have evaluated hundreds of studies on sucralose (Splenda), aspartame (Equal) and saccharin. So far, it has deemed all of them safe. Another major health benefit associated with artificial sweeteners is they typically don't raise blood sugar levels since they aren't carbohydrates. Do you remember your parents telling you that candy and soda would rot your teeth or give you cavities? Well, unfortunately they were right. However, artificial sweeteners, like saccharin, have been found to not only be tooth-friendly, but have also been shown to prevent tooth decay.

Fish
Myth: Fish is high in mercury and will make you sick.
Why it's bogus: While mercury can build up in large, long-lived predator fish like marlin and shark, it's not generally a big problem in smaller fish. If you're still concerned, the FDA maintains a helpful list of guidelines for mercury in seafood. Salmon, trout, oysters, herring, sardines, and Atlantic and Pacific mackerel are all best choices.