Let’s talk about eggs for a second. Eggs are full of cholesterol and are probably not heart healthy. But go ahead and enjoy an egg for breakfast each day, as they are an inexpensive and complete source of protein. While you’re enjoying that breakfast you just made, remember that eating an egg is just as bad for your heart as smoking a cigarette.
Have I caused enough confusion with that first paragraph? Was any of that nutrition information even correct?* Today more than ever, we have access to an impressive amount of nutrition information. On a daily basis we can read, watch, or listen to a seemingly endless stream of stories about fad diets, the latest in nutrition research, or the newest superfood. Having all of this information is fantastic, because it allows us to make healthy decisions for ourselves and our families. However, it can also be overwhelming if the “facts” seem to contradict one another (like those statements about eggs!), seem to be too good to be true, or seem too drastic. So how do we decide which information is trustworthy?
The next time you find yourself questioning whether the nutrition information you just heard was accurate, take the following steps to help you determine whether or not the information is valid and worthy of your attention.
- Find the source(PDF): Look for books, articles, and reports which cite registered dietitian nutritionists, physicians, or researchers at accredited institutions as the source of their information. These individuals are experts in their field and have spent years studying and working in their respective fields- they know what’s what!
- Find the original quote: Information is occasionally hyped by media outlets or bloggers to increase page views or to start a heated discussion on a web site. While this is great for ratings, sometimes it means words are twisted to make information seem more dramatic than it actually is. If you see nutrition information that you believe to be hyped up, act as your own private investigator and track down the source. You may find that the original information wasn’t nearly as crazy as it was reported.
For example- remember that comment about eggs being as bad for your heart as cigarettes? The summary of the original study states that the effect of eating three or more eggs per week has about 2/3 the effect on plaque build-up in the arteries that smoking does. While that still sounds serious, it’s not as dire as the story that was presented in the media. (Note: the results of the study were eventually called into question by other experts due to how the study was conducted.)
- See how it compares: You may come across nutrition information that seems to come from a legitimate source, yet still doesn’t sound quite right. Compare that information to what experts have previously shared about the topic. For example- some fad diets will recommend that followers eliminate entire food groups from their daily intake. How does this compare to trusted sources like the 2010 Dietary Guidelines for Americans(PDF)? Any nutrition information that varies wildly from established guidelines or research should be carefully examined before being adapted.
Making healthy decisions for ourselves and those we care about can be difficult with so much information swirling around us, but with a little bit of practice and dedication we can learn how to discern fact from fiction and hype from reality.
*(For the record, unless you have been otherwise instructed by your doctor or registered dietitian nutritionist, most experts agree that eggs are a perfectly delicious addition to any meal. Recommended intake depends on the source, but is anywhere from 1-7 eggs per week!)
