Top nutrition myths busted

We're continually bombarded with nutrition info - eat this, avoid that - but instead of making us wiser consumers, we're more confused than ever. Nutritionist Michelle Gelok sorts fact from fiction.

Confused by which foods you should eat, and which ones you should avoid? You're not alone. Now more than ever, people are getting health and nutrition advice from a variety of sources.

The advice of health professionals is being replaced by the internet, news headlines and aggressive marketing by food companies. As a result, consumer confusion is at an all time high.

Myths and misinformation tend to be based on wishful thinking, urban legends and outdated science. If you're having trouble sorting fact from fiction, read on.

1 Sugar causes diabetes

The reality: Diabetes is caused by a combination of genetic and lifestyle factors; it is not caused by eating too much sugar. If you have diabetes, it's true that you need to limit your sugar and carbohydrate intake to keep your blood sugar levels in check.

But eating too much sugar will not cause diabetes. That doesn't mean you can load up on sugar though. Although sugar does not cause diabetes, eating too many calories does. And keep in mind that foods high in sugar are often high in calories.

Eating too much, being overweight and not exercising are major risk factors for Type-2 diabetes, a disease that is widespread in the UAE where it is estimated to affect one in five residents.

Research consistently shows your best line of defence against developing diabetes is to maintain a healthy weight, exercise on a regular basis and eat a well-balanced diet.

2 All fat should be avoided

The reality: Thanks to a wave of studies linking fat intake to a host of health concerns in the late 1980s and early 1990s, dietary fat got a bad rap. However, the notion that all fat should be avoided is in fact a myth. Recent research has clarified the role that fat can play in the diet and has shown that some fats are essential for proper health.

There are different types of fat, all of which act very differently in the body. Saturated and trans fats get the thumbs down when it comes to health - both increase your risk of heart disease and raise LDL, or bad cholesterol levels.

On the other hand, unsaturated fat - which includes monounsaturated and polyunsaturated fat - is needed for proper health, and includes omega-3 fatty acids, which are especially important for heart health. Bottom line: avoid artery-clogging saturated and trans fat and enjoy heart healthy unsaturated fat.

3 Diet soda is better than regular

The reality: If you think you're doing your waistline afavour by opting for diet soda instead of regular soda, think again. While it's true that you'll be saving yourself about 150 calories and over ten teaspoons of sugar percan, recent research from Boston University in the USfound that adults who drank one or more sodas a day, regardless of whether they were regular or diet, had a 50 per cent higher risk of developing metabolic syndrome - a cluster of symptoms that include excess abdominal fat, high blood pressure and high cholesterol levels.

Researchers also found that soda drinkers were more likely to be obese and at an increased risk of having excess belly fat. While further research is needed to examine the full effects of diet soda, what's known is that drinking soda replaces other, healthier drinksin your diet. Opt for calorie-free water, herbal tea, calcium-rich milk, or fortified soymilk instead.

4 Skipping meals helps you lose weight

The reality: This myth couldn't be further from the truth. Skipping meals to cut calories is one of the worst things you can do when trying to lose weight. When you skip a meal, you actually tend to consume more calories in the long run because when you do sit down to eat, you're hungry and more likely to overeat.

The notion of ‘saving calories' for a big meal doesn't hold up when it comes to healthy weight loss. Skipping a meal and overeating at your next meal is a common mistake that many people make when they're trying to shed extra weight.

In reality, the most effective way to lose weight is to have three balanced meals and one or two snacks throughout the day. Distributing your calories evenly over the day allows your body to metabolise the energy more efficiently.

5 Brown eggs are healthier than white

The reality: The only difference between white and brown eggs is the colour of their shell, and perhaps their price, since brown eggs tend to be slightly more expensive. The difference in shell colour comes from the breed of hen that laid the egg. White feathered hens lay white eggs, while brown-feathered hens lay brown eggs.

When it comes to their nutrient content, brown eggs and white eggs are exactly the same. No matter the colour of the shell, eggs pack a powerful punch when it comes to nutrition. Eggs are rich in folate, vitamin B12 and protein, and are one of the few natural sources of vitamin D.

6 eating cholesterol ups your cholesterol levels

The reality: Despite the thinking of many laymen, and even some health professionals, dietary cholesterol is not the main culprit when it comes to elevated blood cholesterol levels. Foods high in cholesterol, especially eggs and shrimp, have long been shunned because they were thought to raise blood cholesterol levels, but it turns they are only one piece of the cholesterol puzzle.

The most significant dietary factor that raises blood cholesterol in most people is their intake of saturated and trans fat - both of which can raise levels of LDL, or bad cholesterol. Saturated fat is naturally occurring in animal products, such as meat and full fat dairy products, while trans fat is most often found in packaged snack foods such as muffins, cookies and crisps. Other factors that impact your blood cholesterol levels include age, family history, gender and level of physical activity.

7 Carbs make you fat

The reality: Despite what all those diet books say, carbohydrates do not make you fat, and it's not necessary to avoid them to lose weight. Carbohydrates do not cause weight gain, excess calories cause weight gain.

The reality is carbohydrates are the body's main source of energy and are required by your brain, muscles and cells to function properly. Carbohydrates aren't just pasta, rice and bread - they include wholegrains, fruit and vegetables and are the cornerstone of a healthy diet. Remember, not all carbohydrates are the same.

Refined carbohydrates have had many of their nutrients removed and lack the benefit of fibre. Refined carbohydrates, such as cookies, white bread and pastries should be replaced in the diet with fibre-rich complex carbohydrates such as brown rice, barley, wholegrain bread and plenty of fruits and vegetables.

Wow a real eye opener.

but i'm a little skeptical about the 5th point. If by brown and white eggs you mean desi and farmi eggs then brown is definitely better then the white one.

oho very nice

4 number skipping meal agar krtay hain tu really bohat zyada ankho main bhi bhook utaar ati hy...

I never skip meal when feel hungry take somthing very light..

nice info miss leader..

nice points rahen friend
fat more calory rich
carbohydrate 4.5 calories per gram fat 9 calories per gram
excess cabohydrate can save fat and increase weight
if black,white,brown girls are same and sexy
how can eggs of different colours vary
cool friend
does a kiss can be a substitute for a quick meal?