Since the nationwide implementation of the "General Rules for Nutrition Labeling of Prepackaged Foods" this year, many consumers have become significantly more aware and now carefully read labels. However, many still haven't learned to scrutinize nutrition facts and ingredient lists, or misunderstand certain concepts, continuing to be misled by various "marketing claims." Below, we debunk some common food myths.
1. "Trans Fat-Free" Cookies and Pastries. Many shoppers now check trans fat content when selecting sweet snacks. If it reads zero, they assume it's healthier.In reality, modern oil processing technology can produce plant-based shortening, cake oil, and margarine with virtually no trans fats. However, these fats specifically used in baked goods are rich in saturated fats. Overconsumption still increases the risk of various chronic diseases. Therefore, while occasional indulgence is acceptable, don't let the "zero trans fat" label lead to overindulgence.
2. "Non-GMO" cooking oils. Oils are 99.9% fat. Whether or not cooking oils are genetically modified, they contribute similarly to increased calorie intake and weight gain. If you indulge freely just because an oil is labeled "non-GMO," you may be setting yourself up for diseases like diabetes, heart disease, gallstones, or colon cancer.Genetically modified foods that have undergone safety evaluations before market release aren't inherently terrifying. No toxic substances have been found in GM soybean oil, nor has it been shown to cause specific harm.
3. "No added sucrose" sweet cereal.Many consumers favor "nutritious cereals" labeled "no added sucrose" or even "sugar-free." Unfortunately, these products often contain malt syrup as a sucrose substitute or a combination of dextrin and sweeteners. Both malt syrup and dextrin spike blood sugar more aggressively than sucrose and offer no nutritional advantages whatsoever.It's crucial to understand that cereal does not equal oatmeal, and "sugar-free" does not equate to a low glycemic response. Instead of consuming these pseudo-healthy products, opt for pure oatmeal. Enhance its flavor with chopped walnuts or almonds, and sweeten it with raisins or dried dates. This approach offers significantly higher nutritional value and a much lower glycemic response.
4. "All-natural" fruit and vegetable snacks.Whether it's crispy mixed fruit and vegetable snacks or individual varieties like blueberries, cherry tomatoes, or kiwis, many believe eating more is healthier. Unfortunately, this isn't always the case. Mixed fruit and vegetable snacks are actually low-temperature fried products. While fruits and vegetables naturally contain less than 1% fat, after frying and dehydration, their fat content can soar to 10% or even over 15%.Moreover, many so-called "fruit snacks" are actually products made by adding oil and sugar to fruit, significantly increasing their sugar content. While they do offer some health benefits, the addition of large amounts of sugar diminishes these benefits to some extent, and consumption should be limited. Determining whether fruit and vegetable snacks contain added sugar or oil is simple: just check the ingredient list on the product packaging.Many foods carry the label "children's," such as children's soy sauce, children's vinegar, children's noodles, and children's milk. In reality, there are no national standards for "children's" foods, allowing this term to be used almost arbitrarily. Many children's soy sauces contain surprisingly high sodium levels. Some children's noodles may be fortified with trace nutrients, while others are simply thinner and shorter in shape—but still contain the same amount of salt and offer little nutritional value.Some products even resort to tactics like adding extra sugar and flavorings, featuring cartoon characters on packaging, or including small cards and toys to attract children, offering no health benefits whatsoever. This concludes our overview of food concepts that are pure myths. We hope this information proves helpful. Wishing you good health and smooth sailing this winter.