Eating whole, real food is the most effective way to maintain your metabolic health. Unfortunately, there are flawed studies and cultural myths clouding this from view.
I encounter endless food-related myths as a heart surgeon. Not only are most based on association rather than causation, but they’re often steeped in dated advice or rooted in disproved theories.
Here are the most detrimental ones you need to know.
“Carnivore diets are bad for you”
Red meat has been a center of debate since at least the US food pyramid of 1992. Since then, scientists have cautioned us about eating animal protein and suggest limiting our daily servings almost as much as sweets.
It’s no wonder why the growth of the carnivore diet has sparked a great deal of contention. Hundreds of conventional public health experts have warned that excessive consumption can lead to an early death. Getting rid of animal protein appears to be the only solution — until you look at the science behind it.
Research shows that limiting animal protein comes with few if any benefits. There is little evidence suggesting red meat is a carcinogen, and instead plenty of proof it leads to a healthier, stronger metabolic system.
In a study of 2,029 adults eating a carnivore diet:
- 100% of diabetics say they stopped using injectable medications
- 98% of participants say they improved or resolved diabetes and insulin resistance
- 95% of participants say they improved their overall health
Looking at history may be helpful here. Current research suggests humans have been largely carnivorous for the majority of history. If consuming meat didn’t kill us then, it’s highly unlikely to kill us now.
“Eggs increase your risk of diabetes”
There are all sorts of claims around the dangers of egg consumption, particularly its high amount of dietary cholesterol.
Maybe you’ve seen a few of these headlines or tweets:
- “Eating half an egg per day can lead to premature death”
- “There are carcinogenic chemicals and pathogens in eggs”
- “Daily egg consumption increases type 2 diabetes risks”
Thankfully, there’s no need to start panicking about breakfast. Many of these claims are based on dated research. The others focus on correlation, not causation.
Let’s take a look at Japan, for example — one of the largest consumers of eggs in the world. The average person consumes 320 eggs per year, which is almost one per day.
We also know Japan has one of the lowest rates of cardiovascular death in the world. They tend to have extremely long life expectancies as well, up to 84.79 years on average.
Now let’s compare Japan to a country that consumes fewer eggs (like Egypt). The Japanese have fewer instances of CVD death than Egypt, as well as fewer cases of diabetes mellitus. They also have much longer life expectancies. In Egypt, the average life span is nearly 15 years lower than Japan.
Are these numbers directly related to dietary egg consumption? No. But they do highlight the flaw of conflating causation and correlation.
The trail doesn’t end here, however. Other studies prove that eating eggs offers several health benefits, including some in direct opposition to the claims made above. Eggs may actually improve glycemic control and insulin sensitivity in those with type 2 diabetes. In other words, eating eggs is far more likely to control diabetes than cause it.
And by the way: cholesterol is rarely if ever the sole cause of heart disease in humans. You can learn more about it in my recent guide.
“Not eating enough sugar is dangerous”
There have been dozens of articles published online about the dangers of not eating sugar. Since every cell in our body requires fuel (like sugar) to function, some people believe giving up brownies and ice cream could have a negative impact on our health.
It probably won’t surprise you to hear me say that this isn’t an airtight narrative.
It’s true that letting your blood sugar get too low can lead to significant health effects. However, that’s rarely if ever going to happen while eating whole, real foods. Your body can convert fat and protein into an extremely efficient source of energy.
The body does not need to be constantly fed, and it most certainly doesn’t need large amounts of carbohydrates. Even the American Heart Association agrees you don’t need added sugar to healthily function.
Struggling to cut sugar from your diet? Check out my most recent guide.
“You should avoid animal fat”
This is one of the most common myths surrounding whole, real food. It’s also a relatively new idea — the low-fat diet has only been around since the 1940s.
Many of us have been led to believe that high-fat food can make us fat. Others have been encouraged to eat ‘heart healthy’ fats like vegetable oil, Crisco, and margarine. Not only are these significantly more unhealthy foods, but they also lack the vitamins and minerals offered by quality animal fat.
Let’s compare grass-fed beef tallow to modern canola oil:
- Tallow contains saturated fat and is high in conjugated linoleic acid, a natural anti-inflammatory. Canola oil is high in polyunsaturated fat, which is more vulnerable to oxidation and may lead to inflammation.
- Tallow contains vitamins B12, A, K, D, and E, along with many others. Canola oil only provides vitamins K and E, and comes at the cost of more free radicals.
- The vast majority of canola oil is exposed to pesticides like glyphosate. Tallow is less likely to have this problem.
The kicker? Studies show the high consumption of canola oil leads to a higher likelihood of metabolic syndrome. This is quite different from what we see in tallow studies, with some suggesting it prevents chronic diseases like cancer, atherosclerosis, and arthritis.
Again, looking back on history, we see humans consuming animal fat for thousands of years.
Can ancient foods cause modern health problems?
You be the judge.
Dispelling the myths in confidence
Looking for nutrition advice online can feel like drinking from a fire hose. Between the sheer volume of information and intentionally confusing lingo, it can be difficult to know what you should pay attention to — and what you should ignore.
As you can see, there’s a wealth of scientific research available to help us navigate the noise and clutter. I highly recommend doing your own research so you can form a well-rounded conclusion.
That said, I also recognize the power of community, especially while looking for advice or suggestions. If you’re looking for the support and encouragement of like-minded individuals, you are welcome to join my Elite Health Coaching Program.