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10 common nutrition myths debunked

Can a low-carb diet help you lose weight? Do you need to eat organic to be healthy? Does fat-free equal fat loss? Common beliefs can become the bedrock of goals and resolutions, especially those relating to weight loss.
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Can a low-carb diet help you lose weight? Do you need to eat organic to be healthy? Does fat-free equal fat loss? Common beliefs can become the bedrock of goals and resolutions, especially those relating to weight loss. As I began to think about the nutrition misconceptions I've heard, I quickly realized the list would be long. In an effort to stick to the most popular and long-held myths, I've cut my list to 10, and I've debunked them as well.

1. If you eat too much sugar, you'll get diabetes.

Although it is wise to limit your added sugar intake, you will not get diabetes from eating sugar. Foods that are high in sugar are also often high in calories and diets that are high in calories can cause weight gain. Being overweight is one of the main risk factors for type II diabetes but it is not the only risk factor.

2. If a food is fat-free, it must be healthy.

Definitely not! Just because a food is fat-free does not mean it is healthy. Have you ever picked-up a bag of marshmallows at the grocery store, saw the large "FAT FREE" claim on the packaging and thought they were a healthy choice? Foods that are low in fat can still be high in sugar and calories. The healthiness of a food cannot be judged by its fat content alone.

3. Organic foods are the safest and healthiest foods for you.

The nutritional value of a food depends on how it is grown, stored, shipped and cooked. In Canada, both organic and non-organic foods are grown and produced under strict regulations, and are nutritious and safe to eat.

4. Everyone should eat a gluten-free diet.

A gluten-free diet is required for people with celiac disease or gluten sensitivity. If you don't have celiac disease, gluten sensitivity or an allergy to grains, then you don't need to avoid them. Whole grains are a valuable source of fibre, which is important for digestive health.

5. Avoid carbohydrates if you want to lose weight.

A low-carb diet has become popular in recent years for the same reason why a gluten-free diet is growing in popularity; there is the assumption that the diet promotes weight loss. Cutting carbs may help you to lose weight in the short-term but this would only happen if you were eating less food and fewer calories overall. A low-carb diet is also very restrictive and could lead to nutrient deficiencies, especially if you were cutting out fruits and vegetables in an effort to cut carbs.

6. Processed foods have no place in a healthy diet.

A processed food is any food that has been taken from its raw ingredients and transformed by physical or chemical means into another form. For example, an apple is an unprocessed food that is found in nature as is, but applesauce is a processed food because the apple has been cooked and other ingredients such as sugar have been added for it to become applesauce. Some processed foods such as whole grain pasta, plain frozen vegetables and low-sodium canned beans are healthy choices. Others such as deli meats, frozen entrees and bottled sauces are high in calories, fat, sugar and sodium and should be limited.

7. It's too expensive to eat healthy.

Eating healthy doesn't have to be expensive. With a bit of planning and wise choices, you can create healthy and affordable meals that are tasty too! Often the most expensive component of a meal is the meat. Choosing nutritious meat alternatives such as beans, lentils, eggs and tofu more often will help to decrease your food costs.

8. Cow's milk is full of hormones and antibiotics.

False! Canadian milk meets strict government standards for safety and Canadian dairy farmers provide their cows with the diet and healthcare they require to produce quality milk naturally. Just like humans, cows sometimes get sick and require medications like antibiotics. If this happens, the cow is identified and milked separately until she is healthy again. Whether organic or not, milk is a safe and nutritious source of calcium and protein.

9. Frozen vegetables and fruit are not as nutritious as fresh.

Frozen produce is usually picked, frozen and packed at its peak ripeness, when it is most nutritious. Frozen vegetables and fruit can be a nutritious and low-cost option to help us eat a variety of produce during those cold winter months.

10. Dietitians tell people what to eat.

Wrong! Dietitians provide guidance on food and nutrition for clients, patients, and communities. A Dietitian will actively listen to a client and provide a person-centered approach that focuses on a client's personal wants, needs and goals, rather than telling them what to do.

Kelsey Leckovic is a registered dietitian with Northern Health working in chronic disease management.