Do you have beliefs about food and dieting? Something your Mom told you or you read years ago and you stick to it? There are a lot of them out there, so I decided to check into a few and the results are interesting. Okay, interesting to me because I’m the one looking them up … but hopefully interesting to you, too.
You know by now that there’s a whole lot of advice out there about diet and healthy eating. And nutrition advice is especially confusing. It seems to change with each new and trendy way to manage your diet. In addition, I think some things are just plain bad advice. Even research studies don’t necessarily assure that the advice is good! So here are some “definitely” false claims (like fake news for dieters :)):
- You should only eat natural sugar . . I used to buy into this one. I thought “natural” sugar was naturally healthier. But the fact is, sugar is sugar. Makes no difference if it’s the sugar in an orange or a spoon full of sugar. You body does break down sugars more efficiently with other nutrients, but when you squeeze out the juice and drink it, or eat maple syrup, or have some honey, your body reacts the same way it would to table sugar or the sugar in a Coke. It’s all just sugar.
- Egg yolks are bad. Have we been on the ever rolling saga of the “egg” forever? Good for you, bad for you. Whites only. No eggs. Eggs every day. High cholesterol in a food actually doesn’t effect cholesterol. What has become clear in recent years is that saturated and trans fats have a greater influence on raising blood cholesterol levels. Eggs? They’ve just gotten a bad rap. So go ahead – eat the whole egg. 2-3 times a week, if you’d like.
- Organic food is healthier. Okay … I bought into this one, too. If I’d thought it through a bit more, I would have acknowledged that organic snacks are still snacks, and organic fat foods are still fat. In my BD days (before diet), I had the notion that eating organic must be healthier. Now I really think the only factor that might be important is reducing the ingesting of pesticides.
- Butter is bad. Doesn’t everyone think this? But actually, margarine is not automatically better. What is better? Moderation! If you’re using small amounts, butter is better. Spreading it on a little thick? Then check the ingredients and stick to spreads that come in a tub (less trans fats than cubes) and are plant-based, like made with olive oil.
- Low Fat is better. Isn’t it? Well, not always. If you’re buying low-fat varieties of naturally fatty foods, you might be doing yourself a disservice. Fat is a necessary part of your diet. You need fat in your diet. Fat is not a bad thing. You’re actually better off eating a smaller portion of a fat food than a larger portion of it’s low-fat cousin. And that’s something everyone should know!
- Salads are always the healthiest option on the menu. Aren’t they? I always assume choosing a salad is safe. But all the add-ons piled on a bed of lettuce can make the sugar, fat, and calorie count just as high as the mouthwatering burger I’m trying to resist. It’s tricky, but you do have to pay close attention to salad toppings, creamy dressings, cheese, bacon, croutons, or sweetened, dried fruit. The take-away is to make sure your salad is as healthy as possible, looking for one with leafy greens, lean protein, a small serving of healthy fat, and an oil-based dressing on the side. You heard me right, oil. The oil helps you absorb all the fat-soluble nutrients you’re eating, and keeps you away from caloric creamy dressing. I’ve been using oil and vinegar forever. Yay me.
- Limit the amount you drink during your meal. Well now this argument seems to have very outspoken folks on both sides. But it seems the consensus is falling on the side of drinking water before the meal and enough during the meal to keep food comfortably traveling down the gullet. Another important note: water is the best choice with a meal (sorry soda, wine, and coffee drinkers).
- Everyone will benefit from giving up gluten. You thought this, too. Not so. Eating gluten-free is not healthier if you do not have Celiac disease or gluten sensitivity. Gluten free baked goods are often higher in sugars or used refined flour. If wheat products don’t make you feel crummy, avoiding them is not going to make you any healthier (or thinner).
- Drink 8 glasses of water every day. Now, I know, I have touted the importance of drinking plenty of water. And for sure, proper hydration is necessary for the body to function well. But we now know there is no uniform rule for how much a person should drink in a day. Here’s what the nutritionists say: 64 oz is a good rule of thumb, but it does depend on your BMI and activity level. The important key is to “feel” hydrated, avoid feeling thirsty, keep your energy level up, when you think you’re hungry have some water first. And remember the mark of proper hydration – very light yellow-colored urine (sorry Karen).
And for my imbibing friends out there …
10. Cheers . . . in addition to the antioxidants in wine, all alcohols (in moderation) can raise the body’s levels of HDL, or “good cholesterol.” As Europeans have proved for centuries, 1 to 2 alcoholic beverages per day helps to reduce the risks of heart disease. I’m not going to tell you to go out and develop an alcohol problem in the name of good heart health and lower cholesterol, but a glass of wine or a couple of beers can actually reduce your risk for heart disease when combined with a good diet and exercise. Just be careful of the calories when drinking alcohol – unfortunately that bottle of wine or six-pack of beer isn’t calorie-free!