Health
6 'healthy eating concepts' are evaluated as true or false by nutrition experts
When it comes to ideas about healthy eating, there are all sorts of rules, trends and advice about what’s good for you and what isn’t.
Some of the guidance may be legitimate — yet some of it should be taken with a grain of salt.
Multiple experts and researchers from Mass General Brigham in Boston investigated some popular diet concepts that have been circulating — and separated fact from fiction.
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Here are six popular concepts — and a clear explanation of whether they hold water or not, according to experts.
True or false?
1. ‘To live longer, women should follow the Mediterranean diet’
True. In recent studies, the Mediterranean diet has been shown to be beneficial for overall health.
Mass General Hospital researchers evaluated six myths about healthy eating, including plant-based diets and peanut butter for kids. (iStock)
Mass General supports this theory, referencing its own study that found women who followed the nutrition plan for more than 25 years had up to 23% lower risk of mortality, with reductions in cardiovascular and cancer-related deaths.
The study also found that introducing a single component of the diet led to a 5% reduction in the long-term risk of death from certain diseases.
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The Mediterranean diet incorporates healthy foods like fruits, vegetables, legumes, olive oil, nuts and fish, while avoiding sugar and processed or red meats.
Most people don’t realize the impact diet has on health and longevity, according to Samia Mora, M.D., director of the Center for Lipid Metabolomics at Brigham and Women’s Hospital.
The Mediterranean diet includes foods like fruits, vegetables, legumes, olive oil, nuts and fish, while avoiding sugar and processed or red meats. (iStock)
“What we eat today has major implications for living a long and healthy life,” she wrote in a statement to Fox News Digital.
“The benefits [of the Mediterranean diet] were seen for both cancer and cardiovascular mortality – the top two causes of death for women and men – and related to multiple biological mechanisms, in particular to lower inflammation and insulin resistance and improved metabolism.”
2. ‘Removing trigger foods is always the best treatment for digestive issues’
False. While some people do suffer from food allergies or autoimmune conditions, the experts at Mass General found this diet concept to be false overall — as many digestive symptoms are known to have “more complex causes.”
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When patients have bad reactions to certain foods, it’s not the food itself causing the issues, but the digestive tract’s response to eating “in general,” according to Kyle Staller, M.D., director of the Gastrointestinal Motility Laboratory at Massachusetts General Hospital.
A poor digestive response might not just be caused by the food you’re eating, a doctor said. (iStock)
“While some people have true allergies to certain foods (for example, an allergy to gluten in celiac disease) or an inability to digest certain foods (such as dairy in lactose intolerance), many symptoms attributed to specific foods are actually driven by your body’s response to eating,” he told Fox News Digital.
Eating starts a “cascade of nerve activity in the gut” regardless of the kind of food that’s eaten, according to Staller.
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Those with sensitive gut nerves can develop GI discomfort in the form of gas, bloating and a feeling of abnormal fullness.
“These are what we call ‘disorders of gut-brain interaction’ — feeling abnormal sensations even when digestion is seemingly working normally,” Staller said.
Eating starts a “cascade of nerve activity in your gut” regardless of the kind of food that’s eaten, a doctor said. (iStock)
“Irritable bowel syndrome (IBS) is the most classic example.”
The best way to alleviate these symptoms is to target the abnormal nervous system responses while only eliminating the “most troublesome” foods, according to Staller.
3. ‘Eating blueberries can decrease the risk of some eye diseases’
True. The researchers found this claim to be true: Blueberries indeed can be beneficial for your eyes.
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A Mass General study of nearly 40,000 U.S. middle-aged and older women found that one or more servings of blueberries per week was associated with a 28% lower risk of age-related macular degeneration (AMD), an eye condition that can lead to significant vision loss.
One or more servings of blueberries per week was associated with a 28% lower risk of conditions that cause vision loss. (iStock)
Dr. Howard D. Sesso, director of nutrition and supplements research at Brigham and Women’s Hospital, confirmed that blueberries can optimize eye health.
“Blueberries contain anthocyanins, a bioactive polyphenol that gives them their blue color, and has been linked with possible reductions in eye disease,” he told Fox News Digital.
4. ‘Following a plant-based diet will always improve health outcomes’
False, with caveats. Mass General experts say a plant-based diet is not always the best way to go, though it may seem super healthy.
Plant-based nutrition plans have “diverse and sometimes contrasting health effects,” according to Dr. Qi Sun, associate professor of medicine at Brigham and Women’s Hospital.
“Diet is not a magic bullet by itself.”
A plant-based diet that is dense in refined grains, sugary beverages and candies differs greatly from one containing fresh fruits and vegetables, whole grains, coffee, tea and more, he noted.
Plant-based diets should be well-rounded to include fruits, vegetables and whole grains, according to an expert. (iStock)
The first diet is associated with “many adverse health outcomes,” according to the researchers.
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The second diet is considered a “healthy version of a plant-based diet,” which Sun said has been “robustly associated with better health outcomes, including lower risk of developing diseases such as diabetes, obesity and gout.”
The “healthy version” of a plant-based diet is proven to lower the risk of developing diseases such as diabetes, obesity and gout, experts say. (iStock)
In a statement sent to Fox News Digital, Sun encouraged people to focus on quality ingredients — such as fresh fruits, non-starchy vegetables, whole grains, legumes and nuts, and olive oil and other vegetable oils — and to limit sugary and salty foods.
“Don’t forget regular activity and other healthy lifestyle choices,” he advised. “After all, diet is not a magic bullet by itself.”
5. ‘Food location in the grocery store has no impact on purchases’
False. Mass General deemed this concept as flat-out “false,” as the “choice architecture” of the grocery store “strongly influences what we purchase.”
When healthy items are stocked in visible or convenient locations, that increases the likelihood of making a healthier choice, according to the researchers.
“Healthy choice architecture” refers to when healthy items are stocked in visible or convenient locations, Mass General reported. (iStock)
In the Mass General Hospital cafeteria, the foods and beverages are labeled as red, yellow and green – red being the least healthy and green being the most healthy.
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The researchers found that when the healthiest items were in convenient locations or at eye level, employees were more likely to make healthier choices.
Anne Thorndike, M.D., primary care physician at Massachusetts General Hospital, shared with Fox News Digital that the opposite is also true.
People are more likely to choose food items that are convenient and visible, researchers said. (iStock)
“This is well-known by the food industry, which has been placing sugar-sweetened beverages, salty snacks, candy and baked goods in checkout lanes, aisle endcaps and at the front of store,” she said.
6. ‘Early introduction of foods like peanut butter can prevent allergies’
True. Introducing a small child to foods known to cause allergic reactions can be scary for parents, but Mass General confirmed it can be beneficial in the long run.
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Introducing “developmentally appropriate” forms of peanuts to children between 4 and 6 months old can cause an 80% reduction of peanut allergy in those who are at high risk, according to the LEAP Trial (Learning Early About Peanut Allergy).
Introducing “developmentally appropriate” forms of peanuts to children between 4 and 6 months old can lead to an 80% reduction in peanut allergy in those who are at high risk. (iStock)
Michael Pistiner, M.D., director of Food Allergy Advocacy, Education and Prevention at Mass General Hospital for Children, stressed that these findings show that “timing is important.”
“Once a child reaches a pediatric allergist, it might be too late to prevent some food allergies that could have been avoided with early allergen introduction and family education,” he told Fox News Digital.
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Pistiner added, “With limited access to allergy providers and long wait times that can exceed three months, primary care clinicians play a crucial role in supporting families through infant feeding, early allergen introduction, eczema management, and food allergy diagnosis and referral.”
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A highly contagious digestive virus is surging across the U.S., experts warn.
Rotavirus, a double-stranded RNA virus, causes acute gastroenteritis — inflammation of the stomach and intestines — which can lead to severe diarrhea, vomiting, fever and stomach pain.
The virus primarily affects infants and young children, but there have also been outbreaks in elderly populations, such as nursing homes.
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Data from the Centers for Disease Control and Prevention shows that in the week ending April 4, out of 2,329 rotavirus tests, 7.3% were positive for the infection. Last year’s highest infection rate was 6.77% as of the week ending April 19.
Rotavirus, a double-stranded RNA virus, causes acute gastroenteritis — inflammation of the stomach and intestines — which can lead to severe diarrhea, vomiting, fever and stomach pain. (iStock)
“We’re seeing a lot of rotavirus in the wastewater right now,” Dr. Marc Siegel, Fox News senior medical analyst, confirmed to Fox News Digital. “Testing for rotavirus is way down, but the percentage of positive tests is up.”
While the virus typically peaks in the spring, it is not currently slowing down, he noted.
Why cases may be rising
Patricia Pinto-Garcia, M.D., a medical editor at GoodRx who is based in California, said there are several possible reasons for the rotavirus spike.
“Vaccine rates are down overall among young children, as they decreased during COVID,” she told Fox News Digital. “This means there’s a growing number of infants and young children who are vulnerable to infection.”
The rotavirus vaccine series must be completed by the time a child is 8 months old, she noted.
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As a result of the declining vaccinations, herd immunity isn’t protecting vulnerable children, according to Pinto-Garcia. “Children who haven’t finished the vaccine series yet, are too young to get vaccinated, or can’t get the vaccine due to medical illness are more likely to get exposed to the illness because other children aren’t vaccinated,” she said.
Siegel noted that before the vaccine became available, rotavirus resulted in 55,000 to 70,000 in the U.S. per year.
“Vaccine rates are down overall among young children, as they decreased during COVID,” a doctor told Fox News Digital. “This means there’s a growing number of infants and young children who are vulnerable to infection.” (iStock)
“I am concerned that the vaccination rate has been declining over the past seven years and is continuing to decline in the current climate of vaccine skepticism,” he said.
Surveillance methods are also much better than they used to be, Pinto-Garcia noted, which means public health experts are able to pick up and track cases better than ever before.
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“But we see that rotavirus-related healthcare visits are also up, so improved detection is not the only reason we are seeing this spike,” she said.
The COVID pandemic also disrupted the pattern of infections, according to Pinto-Garcia, so it’s “tricky” to compare the current levels against older cycles.
“It’s possible that what we are seeing is still some post-pandemic rebound, but it’s unlikely that this year’s pattern is fully explained by just this factor,” she added.
Transmission and risk
Dr. Zachary Hoy, a pediatric infectious disease specialist at Pediatrix Medical Group based in Nashville, Tennessee, often sees young patients with rotavirus.
“Rotavirus is spread via the fecal-oral route, meaning that a person comes into contact with virus droplets from contact with other children or adults, or from contact with objects such as toys that have been contaminated with the virus from someone who is sick,” he told Fox News Digital. “This can lead to outbreaks, especially at schools where many young children share the same toys.”
“It’s possible that what we are seeing is still some post-pandemic rebound, but it’s unlikely that this year’s pattern is fully explained by just this factor.”
Rotavirus is associated with many dehydration cases in the hospital due to the degree of diarrhea, according to Hoy.
In some severe cases, the virus can lead to seizures due to electrolyte imbalances from dehydration and loss of electrolytes in the stool.
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“Younger children do not have the reserves that older children and adults have, so they can become more dehydrated quicker and develop more severe electrolyte imbalances, leading to more severe infections,” Hoy said.
“Patients with problems with their immune systems or on medications that can decrease their immune systems can have more severe and prolonged infections, too.”
Treatment and care
Because rotavirus is a viral infection, antibiotics are not effective against it. There is no specific antiviral treatment for the condition, with doctors typically recommending supportive care.
“The mainstay of treatment is hospitalization for rehydration via intravenous (IV) fluids,” Hoy told Fox News Digital. “Sometimes it can take up to two to three days of IV fluids to help get patients rehydrated.”
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Blood draws are often necessary to evaluate patients’ electrolyte levels, such as sodium, potassium, calcium and magnesium, according to the doctor.
“If these electrolyte levels are significantly low, sometimes patients need special IV solutions or individual electrolyte medications,” he added.
“The mainstay of treatment is hospitalization for rehydration via intravenous (IV) fluids,” a doctor told Fox News Digital. (iStock)
Dr. Daniel Park, medical director of the Pediatric Emergency Department at UNC Health in Chapel Hill, North Carolina, noted that most children recover with supportive care, but parents should seek medical attention if a child shows signs of dehydration. Those include decreased urination, lethargy or inability to keep fluids down.
“While rare, rotavirus can be life-threatening in vulnerable populations, especially very young infants or children with underlying medical conditions,” Park told Fox News Digital.
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Prevention strategies
Given the lack of antiviral medications for rotavirus, doctors emphasize the importance of prevention, primarily the vaccine.
There are two rotavirus vaccines – Rotateq (a three-dose series) and Rotarix (a two-dose series). They are given starting at age 2 months as oral drops, not injections, according to Hoy.
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“It’s important to get the rotavirus vaccines on schedule, because these younger infants are at greatest risk if they get rotavirus,” he advised.
Other recommended prevention methods include handwashing with soap and water.
Every day we’re faced with a zillion small choices: Go to sleep early, or watch one more episode of that Netflix drama. Call an old friend to catch up, or cruise social media. Of course, no single action will guarantee a long, healthy life or doom you to an early grave. But those little daily decisions do add up, and over the long term they can make a difference when it comes to both your longevity and your health span, the amount of life spent in relatively good health.
Scroll through this theoretical “day in the life” and select the option that best fits your typical day. Not every situation will apply perfectly, but think about which choice you’d be most likely to make. This isn’t a formal scientific assessment. The goal here isn’t to assign you a “good” or “bad” score, but to help you understand the central factors that shape the way we age and how long we live.
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A study from Harvard Medical School indicates natural selection has favored the red hair gene, resulting in a potential increase in the number of redheaded people as humanity continues to evolve.
By analyzing nearly 16,000 ancient genomes spanning 10,000 years, researchers identified a list of traits that nature is actively pushing forward. Among the most prominent were the genetic variants for red hair.
“Perhaps having red hair was beneficial 4,000 years ago, or perhaps it came along for the ride with a more important trait,” the authors noted.
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The study, published in the journal Nature, relied on a large database of ancient DNA from West Eurasia. Using new computing methods, the team was able to filter out random fluctuations in DNA to identify what it called “directional selection.”
Directional selection happens when a particular version of a gene gives an organism a strong survival or reproductive advantage, causing it to become more common in a population faster than it would by chance, according to experts.
Directional selection is when a specific gene provides such significant benefits that it rises in frequency across a population much faster than random chance. (iStock)
Prior to this study, scientists only knew of about 21 such instances in human history, one of which was lactose tolerance. This new research uncovered hundreds more.
“With these new techniques and a large amount of ancient genomic data, we can now watch how selection shaped biology in real time,” Ali Akbari, first author of the study and senior staff scientist in the lab of Harvard geneticist David Reich, said in a press release.
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The data showed that genetic markers for red hair are among 479 gene variants that have been strongly favored over the past 10,000 years. One likely explanation, the researchers said, is a major shift in human history: the transition to farming.
Scientists have long pointed to vitamin D synthesis as a likely driver for the rise of traits like fair skin and light hair. (iStock)
As humans moved away from hunting and gathering and settled into agricultural societies, their environment and behavior changed radically, triggering an evolutionary “acceleration.”
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While the Harvard study provides the first definitive statistical proof that red hair was actively selected during the rise of farming, the researchers noted that the exact prehistoric benefit still requires more study.
However, scientists have long pointed to vitamin D synthesis as a likely driver for the rise of these light-pigmented traits in northern climates.
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While redheads remain a minority of the global population today, the Harvard study’s analysis suggests that they may not be an evolutionary accident.
While redheads remain a minority of the global population today, the Harvard study’s analysis suggests they may not be an evolutionary accident. (iStock)
Instead, the red hair trait was “boosted” by natural selection as humans adapted to the challenges of a modern world, according to the researchers.
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The researchers urged caution in how these findings are interpreted.
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“What a variant is associated with now is not necessarily why an allele propagated,” the authors noted.
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