Dr. Ezekiel J. Emanuel, a cancer expert trained at Harvard University (US), suggests that instead of chasing short-term trends like keto or detox, the secret to longevity lies in sustainable eating habits.

He advises people to abandon the following 6 nutrition myths.

Snacking is always harmful

The issue isn't the act of snacking, but the type of food chosen. Most people often opt for ultra-processed foods like potato chips and cookies—items high in additives that stimulate cravings and are highly addictive.

In reality, healthy snacking with nuts, yogurt, fruits, or vegetables is a good habit. These provide fiber and protein, promoting satiety and stable blood sugar instead of causing spikes like sugary sweets.

Excessive protein intake is necessary

Except for individuals over 60 (who need about 1,2 g of protein per kg of body weight) or professional athletes, most adults only require about 0,8 g per kg. Overusing protein powder or consuming too much red meat is not an optimal solution; some supplements even contain unsafe levels of heavy metals.

Regular individuals should prioritize natural protein sources from fish, legumes, and yogurt.

Excessive protein intake is not beneficial for health. *Photo: CNBC*

Supplements can replace natural fiber

A fiber-rich diet helps reduce the risk of diabetes, heart disease, and cancer, but supplement pills are not a shortcut. They typically contain only a single type of fiber (such as psyllium husk or methylcellulose), which cannot replicate the diversity and complexity of fibers found in whole foods (vegetables, root vegetables, whole-skin fruits).

Low-fat milk is always better

The idea that full-fat milk causes weight gain has not been fully scientifically proven. Conversely, many studies indicate that children and adults who drink whole milk have lower obesity rates than those who consume skim milk. Whole milk is part of a balanced diet, superior to products labeled "low-fat" that are often highly industrially processed and have added sugar to compensate for flavor.

All fats are bad

For decades, fats have been unfairly blamed. When people cut down on fats, they often compensate by eating more sugar and refined carbohydrates, causing obesity and diabetes rates to surge.

Healthy fats from olive oil, nuts, and dark chocolate are essential for the body. Research shows that consuming over half a tablespoon (about 7g) of olive oil daily can reduce the risk of death from all causes by 19%. The real "enemy" is sugar-laden ultra-processed foods, not good fats.

Exercise can compensate for overeating

You cannot use exercise to erase the effects of a poor diet. New studies show the body burns a relatively stable amount of calories daily, regardless of activity level (energy compensation mechanism).

Exercise is excellent for sleep, mood, and joint health, but what you eat is the determining factor for weight and long-term health.

By Bao Nhien (Source: CNBC)