With so much conflicting nutrition advice online, it can be hard to know what’s truly healthy. Consumer Reports is offering clarity by breaking down myths about some controversial foods and sharing tips for smarter choices.
When Pilar Ortiz experienced body swelling and discomfort, she turned to food for solutions. “I started to look into anti-inflammatory diets,” she said. “Eating foods with simple ingredients felt like the best way to protect my health.”
Trisha Calvo of Consumer Reports urges people to be cautious about what they see online, especially on social media. “Be wary of claims that label foods as 100% good or bad or call them ‘toxic.’ The truth is rarely that black and white,” she said.
Seed oils are a good example. Some say they cause inflammation and raise the risk of cancer, heart disease, or diabetes. But research shows that omega-6 fats like linoleic acid, found in seed oils, are linked to lower risk of heart disease. “These oils can help cut bad cholesterol,” said Calvo. The real concern? Their widespread use in ultra-processed foods.
Raw milk is another hot topic. While some claim it’s more nutritious than pasteurized milk, experts say there’s no evidence to support that. In fact, raw milk can carry dangerous bacteria like Listeria and E. coli, which pasteurization is designed to kill.
Nightshade vegetables, including tomatoes and peppers, are sometimes blamed for inflammation due to their solanine content. But the levels are very low, and no solid link to inflammation has been proven. On the flip side, these veggies provide antioxidants that fight inflammation.
Consumer Reports advises turning to reliable experts—like registered dietitians, medical doctors, or PhDs connected to hospitals or universities—for nutrition guidance. The key is to avoid extreme claims and focus on balanced, evidence-based advice.
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