A healthy diet is one that does not contain too many fatty foods. Intake of large amounts of fat can increase blood cholesterol levels and elevate the risk of heart disease. However today we find many opinions and viewpoints about which foods are good and which are bad.


Many of these pertain particularly to fatty foods. While some of these opinions may be correct, some may simply do more harm than good. Here are some common fattening foods myths.

• Myth 1 – Brown eggs are a healthier choice – The outside color of eggs is not associated with the nutritional value inside. Both brown and white eggs contain the same nutrients. In fact, brown eggs may be more expensive. Health experts say that you can get more nutrition from eggs that are rich in omega-3 fatty acids. These may also be slightly more expensive.

• Myth 2  - Two percent milk has a much lower level of fat than whole milk – Most people think that two percent milk is much lower in fat than whole milk and hence a much healthier option. However since whole milk contains about three percent of fat, the difference is not that great. In fact, a food is defined as low fat when it contains 3 grams or less of fat in one serving. Two percent milk contains roughly 4.9 grams of fat in each serving.

• Myth 3 – Eggs cause your cholesterol levels to rise – The dietary cholesterol in eggs does not make much of a difference on the amount of cholesterol in your body. Dietary cholesterol that is found in eggs and other animal-based foods does not have a great impact on the cholesterol present in your bloodstream. The body produces cholesterol on its own and hence does not require dietary cholesterol from the food you eat. The reason why certain foods stimulate an increase in blood cholesterol levels is the saturated and trans fats found in them. A large sized egg contains roughly 1.5 grams of saturated fat. However many people make the mistake of cooking an egg with a tablespoon of butter, which actually contains more saturated fat than the egg itself. Since eggs are rich in vitamins and minerals, they are even a good addition to the diet. However if you are diagnosed with high cholesterol, then it’s advisable to consult your doctor before making any change in your diet.  

• Myth 4 – Turkey bacon contains less fat than regular bacon – Turkey is leaner than pork, however there are some additional ingredients added to turkey bacon that may reduce its health quotient. In most cases, there are large amounts of fat and salt added to turkey bacon. A better option is to look for specific brands of turkey bacon that clearly state that they contain lower levels of fat and salt.

• Myth 5 – Any fried food is extremely fatty – In the process of frying, food is exposed to very hot oil and the inner moisture boils and comes out through the surface. When the moisture escapes, it forms a sort of barrier between the food and the oil, thus restricting oil absorption. This only happens when the frying is done properly and the oil is at the right temperature. The small amount of oil that manages to penetrate the surface of the food creates a crisp crust. When the temperature of the oil is too low, a higher level of fat absorption may occur and this also makes the food greasy. Therefore it is a good idea to monitor the temperature of the oil. You can even make use of a fry thermometer. Also make sure to drain the fried foods on a paper napkin before eating.

• Myth 6 – Chicken with the skin on is bad for you – A serving of chicken breast is lean with or without the skin. In addition, about 55 percent of the fat present in the chicken skin is monounsaturated, which is the kind of fat that is beneficial for the heart.  

• Myth 7 – Choosing a vegetarian dish is a healthier option – This may not always be true as some vegetarian dishes contain quite a lot of fat, especially those that contain lots of oil, cream, cheese and pastry.

• Myth 8 – Anything labeled ‘low fat’ or ‘fat free’ is always a healthier choice – Many sugary foods such as candy bars, sweet sauces and salad dressings are labeled ‘low fat’, but are still unhealthy because they contain so much sugar. The sugar is stored in the body as fat and this can increase cholesterol levels.

• Myth 9 – Salads help in weight loss – A bowl of fresh leafy vegetables is the perfect food for improving your health. While salads are truly healthy and can help with weight loss, it all depends on the type of salad you consume. The problem lies in the fatty creamy salad dressings and toppings like croutons and fried bacon.