A single new study has the power to transform a once-considered healthy food into a nutritional cautionary tale.
Take, for instance, the recent scrutiny surrounding the supposed weight-loss advantages of milk, leading to the removal of advertisements by the dairy industry that touted it as a slimming aid.
To navigate the constant back-and-forth of food-related news and make informed choices, we meticulously examined the studies and perspectives of experts in the field.
Soy
Conventional wisdom:
Soy is a superfood that can reduce your risk of many dangerous conditions, such as heart disease and cancer. It was first touted as such when researchers realized that Asians, who often eat high-soy diets, had da lower incidence of heart disease. In the late 1990s, the FDA permitted food packaging to state that 25 grams of soy protein per day might cut the risk of heart disease.
What’s new:
A more recent study claims that soy has little to no effect on cancer, heart issues, or reproductive health.
The whole story:
Soy foods are high in protein and calcium and contain polyunsaturated fats, which are good for your heart. If you’re eating soy instead of other foods that have high levels of unhealthy saturated fats, you might reap the benefits of better heart health.
Fish
Conventional wisdom:
Consuming fish a few times each week can help lower the risk of heart disease.
What’s new:
It’s arguable if fish by itself causes a reduction in that risk, which might be more attributable to the fact that fish eaters generally have healthier eating habits than those who prefer red meat.
The whole story:
The Omega-3 fatty acids in fish do actually contribute to a lower risk of heart disease. Omega-3’s also boost your mood and can benefit fetal development. Planning to consume 2-3 servings of fish per week is thus still advisable.
Wine
Conventional wisdom:
Anthocyanins, which are antioxidants found in the skin of grapes, prevent cell damage. This is why regular wine is thought to act as a preventative against heart disease, cancer, and Alzheimer’s. However, this was mainly considered attributable to red wine alone.
What’s new:
The skin of white grapes also has been found to contain these same antioxidants.
The whole story:
It’s likely that both red and wine wine offer these benefits, and in fact, other studies have shown that liquor of all kinds, including beer, may provide similar help to our bodies. One to two drinks per day is a safe goal, but avoid more than that.
Milk
Conventional wisdom:
Dairy products, including milk, can help you lose weight. Studies have shown that you might lose 5% more body fat on a high-dairy diet.
What’s new:
Other research has shown that dairy has no effect on weight loss at all.
The whole story:
Calcium raises levels of calcitrol, a hormone that causes your body to store less fat. This effect is amplified when this calcium comes from food rather than supplements. So it’s very likely that increasing your milk consumption can help you get your daily calcium as well as lose a little extra fat. Just watch your total calories!