9 Nutrition Myths Exposed
Here are some common myths that have gone in and out of fashion over the years and the REAL truth behind the hype.
1. FAT MAKES YOU FAT: It's true that dietary fat contains twice as many calories per gram as carbohydrates and protein, but what makes us fat isn't the dietary fat, it's the calories in that fat . In fact, the calories in the carbohydrates and the calories in the protein can also make us fat. Dietary fat is very important to human health, and should make up around 25 to 30 percent of our caloric intake. Companies started taking out the fat in many products. But unfortunately, this fat was replaced with more sugar! Check the labels and make sure that the kind of fat in the product is unsaturated, for your health-and make sure there aren't too many calories for your waistline.
2. FOODS WITH HIGH CHOLESTEROL GIVE YOU HIGH CHOLESTEROL: As with dietary fat, foods with high dietary cholesterol levels are believed by many to raise blood cholesterol levels. Unfortunately, because dietary and blood cholesterols have been given the same name, people take an attitude of "cholesterol in, cholesterol out." However, studies are increasingly showing that high blood cholesterol comes from a diet high in saturated fats, while foods high in dietary cholesterol have a fairly negligible effect on high blood cholesterol. To simplify: Foods high in dietary cholesterol but low in saturated fat such as eggs, shrimp, lobster, crab, clams, and other shellfish can be safely eaten in moderation without having much effect on blood cholesterol levels
3. SNACKING CAUSES WEIGHT GAIN: Isn't this what mom always said? "No snacking or you'll ruin your appetite!" Good! Go ahead, ruin your appetite! If you ruin your appetite, you won't eat so much dinner. Nutrition experts have pretty much come to a consensus that you're much better off having six small meals over the course of the day than two or three giant meals. You'll give your body a steady source of fuel and keep your blood sugar levels and metabolism at an even keel all day long. Keep in mind though, permission to snack isn't permission to stuff your face with Doritos, Fritos, Cheetos, or any other kind of -tos. Choose healthy snacks like fruit, nuts, and Greek yogurt.
4. IF YOU EXERCISE ENOUGH, YOU CAN EAT WHATEVER YOU WANT: How many times have you heard your horrible friends who never gain weight say, "Oh, I'll just run it off," to justify whatever sinful treat would give you a third buttock if you ate it? It's impossible to keep a fit, healthy figure without both a healthy diet and exercise. Losing weight and maintaining weight is a simple equation: if you burn off more calories than you take in, you will lose weight.
5. DRINKING LOTS OF WATER FLUSHES OUT THE FAT: Any excess water that your body doesn't need for proper hydration and functioning will simply get peed out, and, sadly, it won't be taking any fat with it. You should make sure that you drink enough water, but don't go overboard thinking you can chug away your love handles. Drinking plenty of water is vital for weight loss. If you're dehydrated, your energy and exercise will suffer. Also, many times we confuse thirst for hunger, so it's always worth trying a glass of H2O before we hit the fridge. Drinking water can even give your metabolism a slight boost.
6. MULTIGRAIN BREAD IS BETTER THAN WHITE BREAD: While whole-grain bread is better than white bread, multigrain bread is only better if the grains are whole grains, which isn't always the case. With the bread industry, it's really important to check the ingredient list carefully. For example, "wheat bread" is just white bread with molasses added for color. Unless it says "whole-wheat" bread, you're not getting the added fiber and nutrients that come with using whole grains as ingredients. So even if the headline on the packaging says "whole-grain," double-check the ingredient list to make sure all the grains, or at least the main ones, are whole.
7. SUGAR CAUSES DIABETES: Many people falsely assume that because diabetics have to watch their sugar and carbohydrate intake that sugar causes diabetes. But if you don't have diabetes, sugar won't cause you to get it. The main risk factors for type 2 diabetes are being overweight and being inactive. This isn't to say that it's okay to eat lots of sugar, but it's good to be aware that if you have a high-calorie diet, you are still just as much at risk for diabetes, even if that high-calorie diet doesn't include a lot of sugar.
8. GRAPEFRUIT BURNS FAT: Grapefruit is a very healthy citrus fruit and worth eating as part of a varied diet. It has tons of vitamin C and can help fight arterial plaque buildup, and maybe even certain kinds of cancers. But grapefruit can't burn fat. Cabbage soup can't burn fat. Celery can't burn fat. In fact, no food can. Some foods can temporarily increase your metabolism to assist your exercise efforts in fat loss, but the only way to truly burn fat is through exercise.
9. LIGHT OLIVE OIL HAS FEWER CALORIES THAN OLIVE OIL: Light or extra-light olive oil has been heavily processed to remove the strong flavor of olive oil and make it lighter in color. It might even be combined with other vegetable oils to achieve a milder taste and color. It still has just as much fat and calories as extra-virgin olive oil, but not nearly as many nutritional benefits, including vitamin E and polyphenols.
So there you have it, 9 nutrition myths exposed! Have you fallen for any of these myths? I know I sure have...specifically #1, #2, #3, and #4! But now you know better No more falling for the latest "fad diet." Keep it simple by exercising and eating an array of whole foods.
Jaylene Welch
MBFC Content Manager
Don't Diet, Live Fit!
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