There’s a lot of noise out there when it comes to nutrition. If you scroll through any social media channel, you’ll likely find an influencer convincing you that in order to get the most benefit from your food, you should eat it while standing on one leg. We get it, that sounds intriguing, and perhaps worth a shot, but is what they’re saying backed in science? While dietitians aren’t often considered the trendiest, coolest kids in health care, I can confirm that we’re some of the smartest fact-checking humans you can find. After all, we didn’t go into this profession for ourselves, we went into it for you! That’s why I enlisted the help of several of my colleagues to dispel popular myths when it comes to cooking. Feel free to stand on one leg while reading, but know that it will likely help only with balance, not nutrition.
Myth 1: Steaming Is the Only Healthy Way to Cook Vegetables
Myth Buster: Chef Tessa Nguyen, M.Ed., RD, founder and principal of TN Media
Steaming can be a great way to cook vegetables while locking in nutrition, but it’s not the only healthy way, says Nguyen. Other great options include roasting, grilling, sautéing and even microwaving. Many of those methods use oil and high temperature for cooking, contributing additional flavor and even texture that can make plants an exciting option. So why limit your cooking to steaming, especially when studies show that when diverse cooking methods are used to cook vegetables, more vegetables are consumed? Worried about a few extra calories from using oil? Don’t be! The addition of oil, such as avocado, grapeseed or extra-virgin olive oil, is beneficial, helping with the absorption of a variety of nutritious compounds and nutrients found in your favorite vegetables. Nguyen says, “Don’t be afraid to lean into different cooking methods to make your next veggie dish taste great and in a nourishing way!”
Myth 2: White Meat Chicken Is Better Than Dark Meat
Myth Buster: Danielle Sanders, M.P.H., RDN, LD, CHES, registered dietitian nutritionist and certified health education specialist
“With the differences in fat content, many people assume that white meat, particularly chicken breast, is the only ‘healthy’ option, but dark meat actually has its benefits too,” says Sanders. She explains that both light and dark meat provide different but essential nutrients. For example, the meat from the thigh and leg of the chicken are rich in iron, zinc and riboflavin (vitamin B2), which can support energy and immunity. White meat, on the other hand, is high in phosphorus, but also vitamin B12, niacin (vitamin B3) and vitamin B6, all important for energy production. The dark meat is flavorful and tender, thanks to the fat content, but if you’re concerned, enjoy it as part of your meal, not as the main item.
“Remember that fat, when consumed in moderation,” says Sanders, “plays a key role in the body and is part of a healthy diet.” She adds that, ultimately, the choice comes down to your unique goals, health conditions and taste preferences. “Both light and dark meat are great sources of protein and, when paired with other nutrient-dense foods like fruits, veggies and whole grains, can both be included as a part of a balanced, nutritious and flavorful meal.”
Myth 3: Alcohol Cooks Off Completely
Myth Buster: Qula Madkin, M.S., RDN, LDN, CDCES, registered dietitian, extension instructor, certified diabetes care and education specialist
The answer here isn’t straightforward, says Madkin: “A lot of people assume that when you cook with alcohol, it completely burns off or evaporates. The short answer? Not entirely! While some alcohol does cook off, the amount left in your dish depends on several factors.” According to the Department of Agriculture, says Madkin, cooking time and temperature play an important role. “Since alcohol boils at 173°F, the longer a dish cooks at or above this temperature, the more alcohol burns off. But don’t be fooled—some of it always remains!” Evidence of this can be found in a study by the USDA, Madkin shared, where researchers found that after cooking, the alcohol content in food ranged from 4% to a whopping 95%!
Several factors determine how much alcohol remains in your dish, says Madkin. Ingredients—for example, foods like bread or breadcrumbs—can trap alcohol, preventing it from entirely evaporating. Cooking technique also matters, specifically if you stir or don’t stir your food while cooking. Stirring, Madkin says, helps alcohol dissipate more than if you didn’t stir because it increases the surface area of the dish, allowing more alcohol to evaporate. The size of the dish is also important, she says: “Cooking in a smaller pan or dish retains more alcohol than cooking in a larger one with more surface area.”
“No matter how long you cook, some alcohol will always be left behind, it never completely disappears,” says Madkin. “If you want to reduce alcohol content, cooking for at least 2.5 hours is your best bet.”
Myth 4: Cooking Kills Nutrients
Myth Buster: Marisa Moore, M.B.A., RDN, LD, cookbook author and culinary dietitian
“This one is nuanced,” says Moore. Why? Because, she says, “Some nutrients, like heat-sensitive vitamin C, can be lost. But others, such as beta carotene in carrots, become more available when cooked.” In other words, know what you’re cooking, and cook accordingly. If you choose to cook vegetables in water or broth, consider consuming the liquid to maximize the nutrition, says Moore. “So sop up every drop of pot likker from your next batch of greens.”
Myth 5: Fat-Free Salad Dressing Is a Healthy Option
Myth Buster: Vanessa Imus, M.S., RDN, owner of Integrated Nutrition for Weight Loss
If you lived through the 1990s, then you’re aware of the fat-free craze that touched almost every food source. Unfortunately, some of those fears of fat remain, especially in the condiment aisle. “Fat-free salad dressings are often marketed as a healthy option, especially for weight loss,” says Imus, “but skipping the fat can do more harm than good.” Fat is often replaced with sugar in dressings, so she tells her clients to read labels and look for dressings made with nutritious oil, like extra-virgin olive oil, which is rich in healthy, monounsaturated fats. “Skipping the fat could lead to poor absorption of the fat-soluble vitamins A, D, E and K, which are likely present in all those great veggies in your salad.” She also points out that fat helps slow digestion, so you can enjoy the benefit of being satisfied longer after eating.
Myth 6: Rinsing Chicken Prevents Foodborne Illness
Myth Buster: Amy Goblirsch, RDN
You may have seen your parents or grandparents doing it, but please don’t rinse your chicken before cooking it. “Washing chicken can spread harmful bacteria to nearby surfaces,” says Goblirsch, “and if those surfaces are not cleaned or sanitized properly, could lead to a foodborne illness.”
Rinsing raw chicken in your sink can result in splashing, which leaves droplets, big and small, on kitchen surfaces. And one study found that bacteria can grow from these droplets. The solution to killing any harmful bacteria, says Goblirsch, is cooking it to the proper temperature. Use a food thermometer to help make the task easier and remember to thoroughly wash your hands and work surfaces both before and after handling raw chicken.
Myth 7: You Shouldn’t Cook with Canola Oil
Myth Buster: Vandana Sheth, RDN, CDCES, FAND, plant-based and diabetes expert
“Canola oil is a heart-healthy option rich in monounsaturated fats and omega-3s, which support both heart and brain health,” says Sheth. Its high smoke point (around 400°F) makes it great for cooking and even baking. Some concerns arise because canola oil is often refined and sourced from genetically modified crops, but research consistently shows it is safe, stable and beneficial as part of a balanced diet. For those who prefer less processing, says Sheth, try cold-pressed and organic options, which are also available.
The Bottom Line
Remember, there’s a lot of advice out there about healthy cooking, but you can’t always believe everything you read or see. Check the science and consult the experts. If it sounds a little off, like getting benefits from eating a particular food while standing on one leg, it probably is. But now that we’ve dispelled these seven cooking myths, you can apply what you’ve learned to your own cooking. For example, the next time you’re looking for a healthy way to cook your vegetables, try a method like roasting to add more flavor than steaming.
