A quality diet is simpler than it seems: a Harvard oncologist debunks 6 food myths

Most popular diets, from keto to intermittent fasting or the "carnivore" diet, do not provide long-term results and often require excessive effort and mental energy. This was stated in a comment. CNBC warns Ezekiel Emanuel, a Harvard oncologist and leading health expert.

6 Food Myths to Debunk

1. "All snacks are unhealthy." Many adults get almost 500 calories a day from snacks, mostly ultra-processed foods — chips, cookies, and packaged desserts. They are designed to make you overeat. Studies show that even with the same calorie intake, people who ate such foods gained more weight than those who chose whole foods.

But not all snacks are bad: nuts, fruits, yogurt, hummus, and vegetables provide satiety, fiber, and protein without blood sugar spikes.

2. "We eat too little protein" Most people already consume enough protein — about 0.75–1 g per kg of body weight per day. Protein powders are not always safe: two-thirds of the tested products were found to contain dangerous levels of lead.

Exceptions: adults 60+ years old and athletes or people recovering from illness who may need more protein. For everyone else, it is safer to get it from whole foods: legumes, yogurt, fish.

3. "Fiber supplements replace whole foods" Only 7% of adults meet the recommended fiber intake, which is a serious problem. Eating fruits, vegetables, legumes, and whole grains reduces the risk of colon cancer and type 2 diabetes. Supplements do not provide such a variety of fibers and clinical benefits.

4. "Low-fat dairy products are always better." The consumption of dairy products is associated with a reduced risk of type 2 diabetes and promotes children's growth, regardless of fat content. High-fat dairy products do not lead to excess weight and can replace ultra-processed "fat-free" alternatives.

5. "All fats are harmful" Healthy fats, unlike processed foods and sweets, are essential for the body. Nuts, olive oil, full-fat dairy products, and even dark chocolate can be beneficial. For example, half a tablespoon of olive oil per day is associated with a 19% lower risk of death over nearly 30 years.

6. "You can 'burn off' calories through exercise." Studies show that the number of calories burned daily is almost independent of activity. Diet affects weight and health more than exercise. At the same time, physical activity is beneficial for sleep, mood, bones, and social contacts.

A simple rule from an expert.

Emanuel advises focusing on sustainable healthy habits: whole foods, moderate portions, shared meals, and enjoying what you eat. "Skip the detox. Keep the olive oil. And yes, sometimes you can eat ice cream," he concludes.