10 Diet and Nutrition Myths Debunked
1) All fats are bad- The fact is we all need fat. But not all fats are created equal. Monounsaturated and polyunsaturated fats are good for you and they won’t clog your arteries like saturated and trans fats. Fats aid nutrient absorption and nerve transmission, and they help to maintain cell membrane integrity.2) Brown sugar is better than white sugar- Brown sugar is actually white sugar with added molasses.
3) Sugar causes diabetes- If you have diabetes you do have to watch your sugar and carbohydrate intake. However, if you do not have diabetes, sugar intake will not cause you to develop the disease. The main risk factors are high calorie/high fat diets, being over weight and a sedentary lifestyle.
4) Brown eggs are more nutritious than white eggs- Eggshell color has nothing to do with the quality, flavor, or nutritive value of the egg. According to the Egg Nutrition Council egg shell color has to do with the breed of the hen.
5) Avoid shellfish if you have high cholesterol- Dietary cholesterol found in seafood has little effect on blood cholesterol in most people. Saturated fats and trans fats are the most important factors that raise blood cholesterol.
6) Avoid carbohydrates to lose weight- Many low carb diets do not provide sufficient carbohydrates or calories to the body for daily maintenance so the body will begin to use stored carbohydrates (glycogen) for energy. When your body begins to use glycogen, it releases water. This is why you lose so much water weight (not fat) when you begin a low carb diet. Your muscles and brain need complex carbs for energy so choose complex carbs that are high in fiber. Avoid the white empty carbs.
7) Skipping meals can help you lose weight- If you skip a meal your body will be in starvation mode and therefore slow down the metabolism to compensate. The tendency is to then overeat at the next meal because you are SO hungry. Eat regularly timed meals to keep you blood sugar balanced since insulin is a fat storing hormone.
8) Avoid nuts because they are fattening- While its true that nuts are calorie dense, they are high in mono and poly unsaturated fats as well as plant sterols. All of which have been shown to lower LDL (bad) cholesterol. In 2003 the FDA approved a health claim that 1.5oz nuts per day as part of a low fat low cholesterol diet can help reduce the risk of heart disease.
9) Red meat is bad for your health- Studies have shown a link between red meat and heart disease mainly because of the saturated fat content. Instead of giving up red meat, switch to leaner cuts of beef and pork. For beef choose top round, top sirloin and flank steak. For pork choose tenderloin and loin chops.
10) Do not eat after 7-8 pm- Everyone has heard that if you eat late at night anything you eat will automatically turn to fat. The truth is it’s your total caloric intake in a 24hr period that matters. Your metabolism is slower while you sleep than during the day so it is best not to eat a big meal before going to bed.
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