5 nutrition myths busted

HOUSTON – In an effort to be a healthier society, one local dietitian says clients are coming in confused. These are the top five myths she wishes people would stop believing:


Brittany Link from Advice for Eating said egg yolk is not bad for you.

“They'll be like I cannot eat those, I only eat egg whites, and so I have to dispel a lot of these nutrition myths as we're planning and kind of going through a meal plan,” Link said.

The hesitation comes because the yolk is where the calories and cholesterol is, but Link said, that’s OK.

“The egg yolk does have the higher calories and it does have cholesterol but it's been found that dietary cholesterol, so the cholesterol that you get in an egg yolk doesn't actually affect blood cholesterol. So you don't need to avoid dietary cholesterol if you have high cholesterol,” she said. “It's also where you're getting all the vitamins and minerals so all those good vitamins that you want from an egg, like vitamin D, choline, B12, the omegas. You're getting all of that in the egg yolk and some of the protein is in the egg yolk too. So, when you're avoiding that, you're missing out on so many of the good nutrients in an egg.”


Link said people also avoid shrimp for cholesterol too, but shrimp is also dietary cholesterol that is not harmful to blood cholesterol.

Juice cleanse

After the holidays, Link said she will see clients attempting a juice cleanse. That is a terrible idea.

“We typically recommend someone has no more than 60 grams of sugar in a day so just two juices is hitting that cap,” she said. “These juice cleanses have people drinking five, six juices in a day so you're going over three times the amount of sugar you want to be consuming.”

Combining protein

We need nine essential amino acids to create a complete protein. Essential amino acids are the amino acids our bodies don't make, so we need to get them from our food, according to Link. They come from animal products such as eggs and fish, but vegetarians eat combined foods like rice and beans to get a complete protein.

“The myth here is that you need to combine those foods in the same meal. For example, rice and beans are amino acids that complement each other perfectly to become a complete protein. So a lot of vegetarians will say ‘I have to eat rice with my beans or beans with my rice, I have to eat them together,’ which isn't actually true. If you're eating a balanced vegetarian diet, throughout the day, you'll get enough of those varied amino acids to create a complete protein. You don't need to food combine at the same meal.”

Foods with negative calories

Another myth that (sadly) is not true is the idea that there are foods that take so much effort to digest, they basically equal zero calories.

Some people say this is true with celery, but it’s not.

Link said there are some foods that take 10 to 20 percent of their calories to digest, but nothing that takes so much effort to chew that it negates the calories.