Myths About Food and Nutrition

(Source: washingtonian)

We rounded up some of the most common and persistent myths about food and asked local dietitians and nutritionists to debunk them. Read on to find out the real deal—some of the answers may surprise you.
 

Fat makes you fat.

The truth: Fat gets such a bad rap that we often forget there are such things as healthy fats, such as those found in nuts, olive oil, salmon, and avocados, says Nicole Ferring Holovach. Yes, fat grams do contain more calories than carbs or proteins, but fat is still an essential component of our diet. Adds Elise Museles: They “keep you satiated by slowing down the digestion process so you stay full for a longer period of time.”


Eating more protein will lead to bigger muscles.

The truth: “A myth perpetuated in gyms!” Webb says. “While eating protein is important, eating more than you need is unnecessary. Resistance training and exercises in which you use your body weight as resistance, such as yoga, can lead to a more defined look. But eating a ton a protein is not going to lead to large muscular development.”


 

Egg yolks are bad for you.

The truth: Don’t waste those yolks anymore—they’re a “goldmine of nutrition,” says Holovach. One yolk contains half of your day’s requirement of choline, which is an essential nutrient for the brain. Plus recent research shows that dietary cholesterol doesn’t affect blood cholesterol levels as much as previously thought, Holovach adds. Eggs for breakfast will fill you up with protein and fat and will keep you from overeating the rest of the day.


 

Eight glasses of water a day is the magic number.

The truth: Just like with nutrients and calories, basic hydration needs varies for each individual, says Heather Calcote. How much water you need to drink daily depends on your exercise and activity level, and even the temperature of where you live. A person needs to learn to recognize thirst and drink water both with meals and in between meal times as needed. “Remember that things like tea, coffee, soup, and most fruits also contribute to water intake, but be mindful of added sugars, caffeine, and sodium.”


To lose weight, avoid indulging.

The truth: “Healthy eating and healthy living is all about balance,” says Stephanie Mull, so there’s always room for most foods in one’s diet. “People who restrict too much create psychological connections to those forbidden foods, causing them to overeat when they do consume them.”


Eating after 7 PM will make you gain weight.

The truth: “You don’t magically store more fat after 7 PM,” says Danielle Omar. “What and how much you eat will determine weight gain or loss.” To lose weight, try spreading out your calories throughout the day, so you’re not starving in the evening and end up overeating, she suggests.


If you have diabetes, stay away from sugar and you’ll be fine.

The truth: “All foods have different effects on blood sugar levels,” says nutritionist Robyn Webb. “While sugar is nutritionally devoid, it’s the total number of carbohydrates that may play a role in blood sugar management. So it’s important to monitor blood sugar even after eating whole foods such as fruit, vegetables, and whole grains.”


Carrots are high in sugar, so you should avoid them.

The truth: Carrots are more than 85 percent water, and one pound of cooked carrots only has three teaspoons of sugar. In fact, since they’re high in phytochemicals such as beta carotene and fiber, eating them will actually help lower blood sugar, Omar says.

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