This article debunks common health myths prevalent in South Asia by contrasting traditional beliefs with scientific evidence, revealing that moderate ghee consumption is acceptable for heart health, daily white rice intake is linked to a higher risk of diabetes, turmeric offers genuine but not miraculous benefits, mental health issues are widespread and require professional attention alongside cultural support, and that not all traditional medicines are safe, with some Ayurvedic products containing harmful heavy metals.

This article debunks common health myths prevalent in South Asia by contrasting traditional beliefs with scientific evidence, revealing that moderate ghee consumption is acceptable for heart health, daily white rice intake is linked to a higher risk of diabetes, turmeric offers genuine but not miraculous benefits, mental health issues are widespread and require professional attention alongside cultural support, and that not all traditional medicines are safe, with some Ayurvedic products containing harmful heavy metals.

This article debunks common health myths prevalent in South Asia by contrasting traditional beliefs with scientific evidence, revealing that moderate ghee consumption is acceptable for heart health, daily white rice intake is linked to a higher risk of diabetes, turmeric offers genuine but not miraculous benefits, mental health issues are widespread and require professional attention alongside cultural support, and that not all traditional medicines are safe, with some Ayurvedic products containing harmful heavy metals.

When visiting any household in South Asia or looking at social media, many health claims are easy to find and easy to believe. Some of these beliefs come from what our grandmothers told us, others come from traditions, or we just hear it from someone we know. So lets take a moment and know what science says about them.

1. Ghee is pure poison for the heart and should be completely cut out

Many families in India, Pakistan, and Bangladesh thought that ghee has too much saturated fat, which can cause high cholesterol, heart attacks, and diabetes. Some doctors also tell people not to eat ghee and instead use vegetable oils, thinking they are safer. This idea has become stronger over the past few decades as heart disease has become more common in South Asia.

Fact: Research shows that eating ghee in moderation is not bad for you. A 2010 clinical study in India found that eating a moderate amount of ghee did not harm people's cholesterol levels and even had some benefits for people who live in rural areas and do not have a lot of heart disease. More recently, a 2022 study from Sri Venkateswara Ayurvedic Medical College in Tirupati, India, showed that healthy volunteers who consumed 35 grams of cow ghee daily for six weeks experienced neutral to positive effects on their lipid profile and other metabolic markers.

However, the World Health Organization (WHO) says we should limit the amount of fats we eat, like those found in ghee, especially if we already eat a lot of fried foods, which have harmful trans fats. Eating ghee in moderation, about one to two teaspoons a day, seems to be the key, along with being active and eating a lot of vegetables. What matters most is the context and what our overall diet looks like, rather than just avoiding one traditional ingredient.

2. Eating rice every day is fine and does not cause diabetes

In countries like Bangladesh, Sri Lanka, and parts of India, people love to eat rice. Families eat white rice many times a day without thinking about it. Some people do not believe that eating rice can cause diabetes, saying that their ancestors ate it and were fine, and that it is just a harmless source of energy.

Fact: A big study called the Prospective Urban Rural Epidemiology study, which looked at over 132,000 people in 21 countries, including South Asia, found a link between eating white rice and diabetes. South Asians who ate 630 grams of white rice a day had a higher risk of getting type 2 diabetes compared to those who ate less rice. Researchers at McMaster University in Canada found that eating large amounts of refined rice, especially when we are not very active, can cause our blood sugar to rise. Eating portions of rice with dal, vegetables, and protein can help reduce the risk of diabetes.

3. Turmeric can cure almost anything if you take enough of it

Many people drink “turmeric milk” to cure everything from colds to joint pain and even serious illnesses. Some people take high-dose curcumin supplements every day, thinking it is a miracle cure with no side effects.

Fact: Research found that turmeric has genuine health benefits, mainly because of its active compound, curcumin. It also has anti-inflammatory and antioxidant properties. A 2017 review published in the journal Nutrients found that turmeric can help reduce arthritis pain and support digestion due to these properties. However, turmeric (or curcumin) is not a miracle cure for all diseases. It also does not absorb well in the body unless taken with black pepper or a source of fat, and high doses can cause stomach issues or interact with medicines.

A 2020 comprehensive review further confirms both the benefits and limitations of curcumin. Using turmeric in normal cooking amounts is generally safe and beneficial, but we should not treat it as a cure-all or replacement for proper medical care.

4. Mental health problems are rare in South Asia and can only be solved through family and prayer

Many people in South Asia think that depression or anxiety is not a big problem and that it only affects people who are weak or lack willpower or faith. Some families prefer to handle these issues through spiritual means (e.g., prayer, visiting religious places) rather than seeking professional help.

Fact: Mental health issues are really common in South Asia. A big study that came out in 2020 in Frontiers in Psychiatry found that a lot of people in this area have health problems. The study, which looked at hundreds of thousands of people. Found that about 26.4% of them had symptoms of depression, and about 25.8% had anxiety. 

Another study found that about one in five South Asians who live in the US have had mood or anxiety problems at some point in their lives. The problem is that people are often too ashamed to get help when they need it, and this is a part of the problem. Mental health issues, like health disorders, are not something that people want to talk about, so they do not get the help they need for their mental health disorders.

Factors like stress, rapid urbanization, economic pressure, and gender roles play a significant role in mental health challenges. Professional support, when combined with community strengths, cultural practices like mindfulness or yoga, and family support, can lead to much better outcomes. Mental health issues are medical conditions that deserve proper care, just like diabetes or heart disease.

5. All Ayurvedic and traditional medicines are completely safe and better than modern drugs

Many people in South Asia have a lot of faith in traditional systems of medicine, thinking that herbal preparations have no side effects and are superior because they are “natural” and time-tested.

Fact: While some Ayurvedic practices and herbs can be really helpful, it's not true that all traditional medicines are completely safe. A study done in 2022 by researchers at the Postgraduate Institute of Medical Education and Research (PGIMER) in Chandigarh, India, checked 43 products that people can buy over the counter. They found metals in all the products they tested. Many of these products had high mercury, lead, arsenic, and zinc according to the limits set by WHO and FAO.

The US Food and Drug Administration (FDA) has warned people many times about getting poisoned by heavy metals from some Ayurvedic products. The quality and safety of these products can vary a lot because they are not well-regulated. Some companies add metals on purpose. To be safe, you should only use products that are well-known and regulated. You should also talk to an Ayurvedic practitioner or doctor before using them. It's best to use remedies along with modern medicine when you need it. 

All these myths did not appear overnight. They grew from traditions and real observations. The goal is not to reject our culture but to update it with evidence so that our families can stay healthy. Always talk to a trusted doctor for advice on any medical issues.

This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS

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