Nutrition experts assess the accuracy of 6 'healthy eating principles'.

Numerous guidelines, fashions, and recommendations exist regarding healthy eating, including what is beneficial and detrimental to one's health.

Rewritten sentence: Some of the guidance may be legitimate, but some should be taken with a grain of salt.

A group of experts and researchers from Mass General Brigham in Boston examined popular diet concepts and distinguished between fact and fiction.

Six widely-held ideas have been evaluated by experts and determined to be valid or not.

True or false?

1. ‘To live longer, women should follow the Mediterranean diet’

Recent studies have demonstrated that the Mediterranean diet promotes overall health.

A study by Mass General found that women who followed a nutrition plan for more than 25 years had up to 23% lower risk of mortality, with reductions in cardiovascular and cancer-related deaths.

The research discovered that incorporating one element into the diet decreased the long-term risk of death from specific illnesses by 5%.

The Mediterranean diet includes healthy foods such as fruits, vegetables, legumes, olive oil, nuts, and fish, while excluding sugar and processed or red meats.

According to Samia Mora, M.D., director of the Center for Lipid Metabolomics at Brigham and Women's Hospital, most people underestimate the influence of diet on health and lifespan.

Eating healthy today can significantly impact our long-term health, as stated by her in a Planet Chronicle Digital article.

"The Mediterranean diet has been found to reduce the risk of both cancer and cardiovascular mortality, which are the leading causes of death for both men and women. This is due to several biological mechanisms, including lower inflammation, insulin resistance, and improved metabolism."

The most effective approach to managing digestive problems is by eliminating trigger foods.

The experts at Mass General found that the diet concept is false overall, as many digestive symptoms have "more complex causes."

According to Kyle Staller, M.D., the director of the Gastrointestinal Motility Laboratory at Massachusetts General Hospital, the digestive tract's response to eating "in general" is what causes bad reactions to certain foods, not the food itself.

Some people have true allergies to certain foods, such as gluten in celiac disease, or an inability to digest certain foods, like dairy in lactose intolerance. However, many symptoms attributed to specific foods are actually driven by your body's response to eating, according to him.

According to Staller, regardless of the type of food consumed, eating triggers a "cascade of nerve activity in the gut."

Individuals with sensitive gut nerves may experience GI discomfort, including gas, bloating, and a sensation of abnormal fullness.

Staller described these conditions as "disorders of gut-brain interaction," characterized by abnormal sensations despite normal digestion.

"Irritable bowel syndrome (IBS) is the most classic example."

According to Staller, the most effective way to relieve these symptoms is to focus on addressing the abnormal responses of the nervous system while only removing the "most problematic" foods.

3. ‘Eating blueberries can decrease the risk of some eye diseases’

The claim that blueberries are beneficial for eyes was proven true by researchers.

A study of over 39,000 U.S. women aged 40 and above discovered that consuming one or more servings of blueberries per week decreased the risk of age-related macular degeneration (AMD) by 28%, a condition that can result in significant vision loss.

Blueberries can enhance eye health, as confirmed by Dr. Howard D. Sesso, director of nutrition and supplements research at Brigham and Women's Hospital.

According to the speaker, blueberries have anthocyanins, a bioactive polyphenol that gives them their blue color and may reduce the risk of eye disease.

4. ‘Following a plant-based diet will always improve health outcomes’

While a plant-based diet may appear healthy, Mass General experts caution that it's not always the best choice.

According to Dr. Qi Sun, an associate professor of medicine at Brigham and Women's Hospital, plant-based nutrition plans can have "diverse and sometimes contrasting health effects."

"Diet is not a magic bullet by itself."

He pointed out that a diet that is high in refined grains, sugary drinks, and sweets is vastly different from one that includes plenty of fresh produce, whole grains, coffee, tea, and other beverages.

Numerous negative health effects are linked to the initial diet, as per the researchers.

A plant-based diet has been linked to improved health outcomes, including a lower risk of developing diseases such as diabetes, obesity, and gout.

Sun advised people to prioritize high-quality ingredients, such as fresh fruits, non-starchy vegetables, whole grains, legumes, and nuts, and to minimize their intake of sugary and salty foods, as stated in a message sent to Planet Chronicle Digital.

"He advised against relying solely on diet for good health, emphasizing the importance of regular activity and other healthy lifestyle choices."

The location of food in a grocery store does not influence purchasing decisions.

The grocery store's "choice architecture" has been deemed "false" by Mass General, as it "strongly influences what we purchase."

Researchers found that having healthy items in easily accessible locations increases the chances of making healthier choices.

In the Mass General Hospital cafeteria, the foods and beverages are categorized as red, yellow, and green, with red being the least healthy and green being the most healthy.

When healthier options were easily accessible or visible, employees tended to choose them more often, according to research.

Dr. Anne Thorndike, a primary care physician at Massachusetts General Hospital, told Planet Chronicle Digital that the opposite is also true.

The food industry is well-known for placing sugar-sweetened beverages, salty snacks, candy, and baked goods in strategic locations such as checkout lanes, aisle endcaps, and at the front of stores, as stated by her.

6. ‘Early introduction of foods like peanut butter can prevent allergies’

It can be frightening for parents to introduce a small child to foods that trigger allergic reactions, but research from Mass General shows it can be advantageous in the long run.

The LEAP Trial (Learning Early About Peanut Allergy) found that introducing "developmentally appropriate" forms of peanuts to children between 4 and 6 months old can reduce peanut allergy risk by 80% in those at high risk.

According to Michael Pistiner, M.D., the director of Food Allergy Advocacy, Education and Prevention at Mass General Hospital for Children, the research highlights the significance of "timing."

It may be too late to prevent some food allergies if a child doesn't see a pediatric allergist early on, as allergen introduction and family education could have prevented them, according to the expert.

Limited access to allergy providers and long wait times can make it challenging for families to manage infant feeding, early allergen introduction, eczema management, and food allergy diagnosis and referral. Primary care clinicians play a crucial role in supporting families through these challenges.