Though food is supposed to be one of life's simple pleasures, few things cause more angst and confusion, especially at this time of year as many of us struggle with diet-related New Yearâs resolutions. We're constantly bombarded with advice about everything from red meat to pomegranate juice. Trying to make sense of all that adviceâmuch less follow itâcan be overwhelming. In his new book, Coffee Is Good for You, health journalist Robert J. Davis, PhD, sifts through the science and reveals what's believable and what's not when it comes to healthy eating and weight loss. Here are seven things Davis says you can probably cross off your list of concerns in the new year:
There's little proof that coffee is harmful, and mounting evidence suggests it may be good for us. Recently a Harvard study linked coffee to lower odds of endometrial cancerâthe latest in a long line finding that java lovers are less prone to various cancers. They're also at slightly lower risk of heart attacks, strokes, and diabetes. As for coffee's downsides, caffeine can cause jitters, insomnia, and stomach upset. Some research has also linked it to miscarriages, but overall this evidence is inconclusive. The biggest potential pitfall appears to be weight gain. Though a cup of black coffee has only two calories, those sugar and cream-laden beverages can quickly pack on pounds.
Despite eggsâ deadly reputation, decades of research have found that eating up to six eggs a week isnât harmful for most healthy people. Itâs true that egg yolks are high in cholesterol, but they appear to have little impact on most peopleâs blood cholesterol levels. Eggs are a good source of protein, vitamins and minerals, and a healthful alternative to doughnuts and muffins. For many people, the real problem with eggs is what accompanies them: Skip the bacon and sausage, and go for fruit instead.
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For years weâve heard that guzzling at least 8 glasses of water a day is essential for good health. But thereâs no solid science to back up the claim. Most of us get enough water through normal consumption of foods (which supply about 20 percent of our water) and beverages, including coffee and tea. It may be a good idea to drink extra water if you live in a hot climate, engage in strenuous exercise or have a history of kidney stones. Both otherwise itâs fine to let thirst dictate when to drink.
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Vitamin pills generally don't live up to their billing when it comes to preventing chronic diseases, warding off colds, boosting energy, or improving your health overall. Though research has found that vitamins such as D and folic acid can have benefits, the results of most vitamin trials have been disappointing. And a few studies suggest that taking certain vitamins may even be harmful. Vitamin pills pack far less punch than real food. As a result, you're better off focusing on what you eat than trying to remember to take your vitamins.
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Despite the growing popularity of gluten-free diets, thereâs no reason for most people to avoid gluten, a protein found in wheat, barley, and rye. Itâs true that certain peopleâa bit less than 1 percent of the populationâcanât eat gluten because they suffer from a condition known as celiac disease. And others say they have trouble digesting gluten, though thereâs no standard medical test for this non-celiac form of gluten intolerance. But thereâs no evidence that gluten poses a health risk to the vast majority of us. In fact, some gluten-free foods can be less healthful than their conventional counterparts because they tend to be higher in sugar and calories, and lower in fiber and B vitamins.
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Many diet regimens forbid late-night dining because it supposedly leads to weight gain. Though a few preliminary studies provide some support for this notion, research overall has failed to prove it. Obviously, continuing to chow down after dinner isnât a good idea, but what really matters is how many calories you consumeânot what the clock says.
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Whether itâs acai berries, tea, walnuts, salmon, pomegranate juice, or chocolate, weâre told to consume a growing array of âsuperfoodsâ that can supposedly ward off cancer, heart disease, and other conditions. But in reality, no single food has that kind of power over our health. Rather than fixating on particular foods, focus on your overall eating patterns, which should include plenty of vegetables, fruits, whole grains, fish, legumes, and good fats, and limited amounts of refined carbs, junk food, red meat, and trans fat.
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