Uncovering the truth behind common dietary myths

With so many sources of nutrition information it can be overwhelming, so I’ve comprised a list of some common dietary myths to set the record straight.

Myth – Eating late at night causes weight gain.

Fact – There is no magic time that results in more weight gain if you eat after it.   Providing you eat less calories than you burn each day you’ll lose weight, regardless of when you consume those calories.   The problem with late night eating is usually due to the types and quantity of food consumed.  Over restricting calories during the day can lead to overeating at night and this is where the weight gain may come in.  One of my best weight loss tips is to eat 5 or 6 smaller meals to portion out calories evenly throughout the day.  This will keep blood sugar levels stable, keep energy up, and keep you from reaching that starvation point (when we are most likely to binge).

Myth – Multi-grain, 12-grain or wheat breads are good sources of whole grains

Fact – Believe it or not, just because it says 12-grain on the label, doesn’t necessarily make a bread healthy. Whether it has 1 grain or 20 grains, if the grains aren’t 100% whole, then they aren’t a good choice.  In addition to that, if a label says wheat bread, it doesn’t mean its whole wheat.  These breads are often white bread with coloring added to make them appear like whole wheat bread.   So, always check the ingredient list and look for the word ‘whole’ to be listed as the first ingredient.

Myth - There are supplements that can effectively burn fat and cause weight loss without diet or exercise

Fact - Though there are some that can aid in weight loss, there is no magic supplement that will take fat off with out making lifestyle changes.  A few of my favorite supplements are green tea, PGX-Fiber and CLA.  Check out my blog on weight loss supplements for more information.

Myth - If you put a vitamin/herbal supplement in water or vinegar, it should disintegrate to prove it can be absorbed in the body.

Fact -This test is not a good representation of the absorption of a supplement.  Stomach acid (hydrochloric acid) and many enzymes are present in the body to break down food and supplements.  Though vinegar is an acid, stomach acid (hydrochloric acid) is far more acidic.  The water/venegar test cannot replicate our digestive system.  To prove it, put a carrot or a piece of chicken in a cup of vinegar.  Even if you left it over night or for a week, the food would not dissolve, but there is no doubt that they are broken down and used in the body.

If you are concerned with the absorption of your supplement, consider switching to a whole food vitamin, or adding digestive enzymes.

Myth - Natural equals healthy

Fact - What does natural mean? I’m not sre, because neither the Food and Drug Administration nor the U.S. Department of Agriculture has formally defined it. In 1993, the FDA made a policy that it does nopt object to “natural” on labels, “provided it is used in a manner that is truthful and not misleading and the product does not contain added color, artificial flavors or synthetic substances”. Unfortunately, just because a product is labeled natural, does not make it healthy.   For example, I have seen many chips in the snack aisle labeled natural, because the manufacturer added no artificial ingredients.  However, the chips were still loaded with fat, calories and sodium, and low in fiber, vitamins and minerals.

The USDA is currently defining the conditions under which it will permit ‘natural’ to be used in meat and poultry product labeling, but a final rule may not appear until late 2010.

If you would like to dispel a dietary myth or have any other questions, please let me know.   I would love to help!

-Nicole Gould, RD, LD