My patients are surprised and relieved when I tell that some of the more extreme beliefs about foods are often untrue. Many of the more popular food myths are born out of the desire to blame a particular food or category of foods for the obesity epidemic and all of the corresponding diseases that ensue. Unfortunately, these food myths are often not grounded in good science and some perfectly great foods end up getting a bad rap. Below are a few examples: 

Myth #1: Carbs are evil  

Carbohydrates provide energy for the body and are the main source of fuel for the brain and central nervous system. When you starve your body of carbs, you're essentially starving your brain. With that said, not all carbs are created equal. Eat plenty of complex carbohydrates, including vegetables, fruit, beans, nuts, seeds and whole grains.   

 Myth #2: Avocados are fattening  

It's true that avocado is a high-fat food, but the types of fat found in avocados are easily absorbed and utilized by the body and have many anti-inflammatory benefits. Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients. One quarter of an avocado is one serving. Enjoy! 

Myth #3: Beans are bad news 

Thanks to the Paleo diet craze, many people are now avoiding beans based on a flawed argument that the lectins in beans are toxic and can cause damage to the intestinal lining. It's true that beans contain lectins, which are sugar-binding proteins, but so do many of the other healthy foods we eat every day. Cooking foods at high temperatures denatures the lectins and, since we always cook beans before we eat them, the problem is automatically solved. Beans are an excellent source of folate and other B vitamins and rich in minerals such as calcium and magnesium. They're also a great source of fiber, which is essential for blood sugar balance and cholesterol management.    

Myth #4: Agave nectar is as bad as high fructose corn syrup (HFCS)       

This new controversy shows a basic misunderstanding of fructose metabolism and some general confusion about the intended use of this natural sweetener. Fructose, which is the simple sugar found in fruit, is absorbed more slowly than glucose and does not induce an insulin response, making it a lower glycemic sweetener. Fructose, in moderate amounts, has historically been a good choice for diabetics and people with insulin resistance. Our problem, as usual, is massive overconsumption of HFCS in the form of sodas and low-fiber junk food. No need to throw out the agave, just use it sparingly in the same way you would use honey or maple syrup. For more info visit http://www.agavemythbuster.com/.