There is a popular saying in Africa, that the way to a man’s heart is food. This saying has metamorphosed into a full-blown mantra, bridging a synergy between man and his environment.

Men have become their own nutritionists, combining different foods, and choosing what combination suits their palates better. Food is an integral part of the African culture and does not only provide sustenance but also serves as a medium of cultural expression reflecting through different cuisines, thus, food is an unavoidable veracity of human phenomenon. Over the years, misconceptions about food and diet have caused harm to many people as they continually make uninformed decisions.

Several reports on common nutrition myths including; the “Discerning Fact From Fiction: Food and Nutrition Myths” report by the American University Washington, “Debunking 10 Common Nutrition Myths” by the University of Queensland, Australia, “10 Nutrition Myths Experts Wish Would Die” by The New York Times, “Dispelling Nutrition Myths” by Harvard T.H. Chan School of Public Health, “Cholesterol Myths and Facts” by Centers for Disease Control and Prevention (CDC), and “Some Myths about Nutrition & Physical Activity” by the National Institutes of Health (NIH) have indicated that these misconceptions are mostly based on fallacies and have been debunked as a lie.

Many decades ago, studies conducted by The Framingham Heart Study and Ancel Keys’ Seven Countries study, linked the increased incidence of cardiovascular disease to diets high in saturated fats and cholesterol. This prompted the American Heart Association (AHA), to propose that moderating dietary fat intake would minimise the rate of cardiovascular disease.

One of the oldest misconceptions about food and diet is that foods labelled fat-free, reduced-fat, low-fat, or sugar-free equate to calorie-free meals and that eating fat makes you fat. However, studies by the Harvard Medical School, Houston Methodist, UChicago Medicine, Doctors, Nutritionists, and Researchers have shown that consuming low fat/Fat-Free Foods isn’t healthier.

Foods like Egg, Avocado, Dark Chocolate, Nuts, Fatty fish (Mackerel, Salmon, Tuna, etc), Soybean Oil, Olive Oil, Lemon Oil, Chia seeds, and Flaxseed have been identified as good sources of healthy fats. For instance, soybean oil, an ingredient in Bama Mayonnaise, is heart-healthy and can reduce the risk of cardiovascular diseases. It also contains Omega-3 fats, which boost the immune system, vitamin E which gives a healthy skin and hair growth, and Vitamin K for bone health. Egg, another key ingredient in Bama Mayonnaise, provides protein, vitamins (A,D, E, B12, B2, B9), minerals, and choline for brain health and liver function.

Reports by Mark Hyman, MD, titled “Why Eating Fat Doesn’t Make You Fat”, and the National Institutes of Health (NIH)’s “The Skinny On Fat” also indicated that low-fat diets are not necessarily more effective for weight loss than high-fat diets. The key is the overall quality of the diet.

According to dietary guidelines by WHO, fat should constitute 30% of daily calorie intake, saturated fat intake should be less than 10% of total calorie intake, and trans fat intake should be less than 1% of total calorie intake. Also, salt and free sugars should be less than 5% and 10% of total energy intake respectively. Brands like Bama Mayonnaise, Golden Terra’s Soya Oil, and Friesland Campinas’s Peak Milk have been described to be within recommended limits.

Reports by the University of Alabama, Birmingham and University of Utah Health have also debunked the famous antiquated “Carbs are unhealthy” myth. These reports maintained that whole grains, fruits, and vegetables are essential sources of nutrients like fibre, vitamins, and minerals. Diets rich in healthy carbohydrates are linked to better health outcomes compared to low-carb diets. This means you can make your sandwich with whole-grain bread.

Another misconception among some nutritionists is that supplements can replace a balanced diet. Reports by Oklahoma State University, and Dada Johnson Oluwaniyi, MLS have indicated that Supplements can fill nutritional gaps but cannot replace the variety of nutrients obtained from a balanced diet. A balanced diet provides an array of nutrients that work together synergistically, which supplements cannot replace. Relying on supplements can lead to imbalances and potential health risks.

While many people have relied on the misconception that supplements can replace a balanced diet, others are adept followers of the widespread belief that organic foods are healthier than inorganic foods. York College of Pennsylvania argues that there is currently not enough evidence to prove that organic methods of growing food make organic foods more nutritious than inorganic foods. Organic foods can be beneficial, but they are not inherently more nutritious than non-organic foods. Both types of food provide significant health benefits.

In the case of losing weight, some claim skipping meals can make one lose weight. This has been debunked in recent reports. A report by the University of Louisville suggests that skipping meals can lead to metabolic syndrome, increased hunger, overeating, and making unhealthy food choices while regular, balanced meals help maintain energy levels and support a healthy metabolism, hence aiding weight management.

Also, while excessive red meat consumption can be harmful, eating lean red meat in moderation provides essential nutrients like protein and iron as suggested by The European Food Information Council (EUFIC). A well-marinated mayo steak and grilled steak salad can be delicious and nutritious options.

Another nutrition myth is the need to detoxify diets. Susan Marchant-Haycox, a London psychologist and Edzard Ernst, emeritus professor of complementary medicine at Exeter University in an article in The Guardian warns against the need for detox diets in healthy individuals. These diets can lead to nutrient deficiencies and other health issues due to their restrictive nature. Arguing that the liver and kidneys are sufficient to efficiently remove toxins from the body.

Having an understanding that not all fats and carbohydrates are unhealthy will keep you protected and help you make more informed decisions about your diet and overall health.