Nutrition Myths

Sometimes it's difficult to know what to believe and disbelieve about diets and nutrition. Here are some of the top nutrition myths, debunked.

Skipping meals can help you lose weight. Many people think that by skipping a meal and eating less food they will lose weight. If you skip a meal, your body thinks you are in a state of starvation and may slow down your metabolism to compensate. With a slower metabolism you are less likely to burn the calories you eat at the next meal. You also may tend to overeat at the next meal resulting in a higher calorie intake. A better approach is to eat smaller, frequent, healthy meals and snacks to keep your metabolism revved up.

Sugar causes diabetes. If you have diabetes, you do need to watch your sugar and carbohydrate intake to properly manage your blood sugar level. However, if you do not have diabetes, sugar intake will not cause you to develop the disease. The main risk factors for type 2 diabetes are a diet high in calories, an inactive lifestyle and obesity.

Eating after 8 p.m. causes weight gain. It doesn't matter what time of day you eat, it's how much you eat during the whole day and how much exercise you get that makes you gain or lose weight. If you enjoy a snack before bed time, plan a healthy snack and enjoy it. But try not to snack mindlessly in the evening while watching TV.

All fats are bad. We actually need a small amount of fat to aid nutrient absorption, nerve transmission, and to maintain cell membrane integrity. However, when consumed in excessive amounts, fats contribute to weight gain, heart disease and certain types of cancers. The key is to eat a low to moderate fat diet, replace bad fats (saturated fats and trans fats) with better fats (monounsaturated fats and polyunsaturated fats).

Low-fat or no fat means no calories. Carbohydrate, protein and fat all contribute calories to a food item. Many foods that are fat free have added carbohydrate, which adds calories.

Brown sugar and brown eggs are better than white sugar and white eggs. Brown sugar sold at grocery stores is actually white, granulated sugar with added molasses. Unless you eat a gigantic portion of brown sugar every day, the mineral content difference is insignificant. Eggshell color has nothing to do with the quality, flavor, nutrient value, or cooking characteristics of an egg. The eggshell color only depends upon the breed of the hen.

Red meat is bad for you. It is true that some studies have linked red meat with increased risk of heart disease, partly due to the saturated fat content. In fact, even chicken can contain as much saturated fat as lean cuts of beef or pork. For example, a serving of sirloin beef or pork tenderloin has less saturated fat than the same serving size of chicken thigh with skin. It is true that poultry like chicken and turkey is naturally lower in saturated fats, if you do not eat the skin. Instead of excluding red meats, choose leaner cuts of beef and pork — 85 percent lean hamburger meat is still high in fat. Instead choose even leaner cuts or try lean, ground turkey as an alternative.

Avoid carbohydrates to lose weight. Initial weight loss on a low carbohydrate diet is often due to water loss that is associated with being in the state of glycolysis, which occurs when your body burns stored carbohydrates (glycogen) for energy. Water loss is quickly gained back when even a small amount of carbohydrate is added back. Low-carb diets are often calorie-restricted, which will contribute to weight loss as well. It is true that eating excess carbohydrates, especially in the form of pastries, desserts, croissants, biscuits, crackers, pies, and cookies can add calories and result in weight gain. Remember that these processed carbohydrates are also usually high in fat, which further adds to the caloric value of these foods.