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Myth-Busting During National Nutrition Month

Posted on: Monday, 12 March 2007, 06:00 CDT

Myths about nutrition seem to linger for years, just like urban legends.

Remember the one about grapefruit burning fat? What about coffee stunting your growth?

Maybe you're still holding on to the belief that gelatin will make your nails stronger.

No doubt, you've fallen for a few weight-loss myths too. It's easy to do with the continual crop of fad diets promising a quick fix. Who can forget the cider vinegar and cabbage soup diets?

Now desperate dieters are turning to options such as the "master cleanse" or lemonade diet and other so-called detox diets. All too often, these extreme weight-loss regimens are popularized in the pages of celebrity magazines.

Other food fads that may be trendy but come up short on true benefits include the "raw food" movement _ based on the false premise that cooking kills vital food enzymes required for digestion _ and "food combining," which is the farfetched concept that starches and proteins should not be eaten in the same meal because they somehow compete with each other.

For National Nutrition Month, the American Dietetic Association (ADA) is encouraging us to be "100 percent Fad Free," the association's theme for this year. That means focusing on your overall health and not the latest diet craze. It also means seeking the truth about food rather than falling for popular myths that may lead you astray.

In honor of this year's theme, we've put together a quiz to help you separate food fact from fiction. See if you can spot the nutrition myths.

MYTH OR FACT? (circle one)

1. Calories eaten at night are more fattening.

MYTH FACT

Myth. It is total calories that count, not the time of day you eat them. Many diet books may warn against eating after 8 p.m., but there is no "witching hour" that makes food more likely to adhere to your hips.

That said, avoiding late-night eating may be a smart strategy to help you eat less, said dietitian Elisa Zied of New York City. People who don't eat all day and then come home and devour everything in sight are probably eating more than they think. So space your meals throughout the day and keep track of total calories, not the clock.

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2. Fasting helps rid the body of toxins.

MYTH FACT

Myth. A fast may give you the perception of "cleaning out" your body's impurities but there is no scientific evidence that this is true, Zied said. Our body is pretty self-sufficient. We have our own "detox" system that filters out harmful products on a daily basis. You don't need to deprive your body of food to make that happen.

Nor will fasting keep weight off. The promise of losing "8 pounds overnight" may be alluring, but this is water weight, not fat, and it likely will be regained just as quickly. Remember: easy off, easy on. Plus, long-term fasting could be risky.

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3. Skipping breakfast helps you lose weight.

MYTH FACT

MYTH

Studies show that breakfast skippers actually compensate for those missed calories by eating more throughout the day.

And you have to eat the right food: If you grab only a doughnut, you may be ravenous before lunch because of a rapid rise and fall in blood sugar, Zied said. She suggested a morning meal that contained fiber and protein.

People who regularly eat breakfast tend to have better luck losing weight and keeping it off.

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4. Your body can't tell the difference between honey and sugar.

MYTH FACT

Fact. Honey seems to have a more "natural" appeal and some people claim it's less fattening. But as far as your body is concerned, there is no difference if you dip into your sugar bowl or squirt from your honey bear bottle. Honey and sugar are both broken down into glucose and fructose.

Honey is a bit sweeter than sugar so you might use less, but that's the only benefit. Raw sugar, turbinado sugar, brown sugar and evaporated cane juice are all basically the same too. They may be slightly less refined than white sugar, but that only means more molasses, which is nutritionally insignificant. (And by the way, sugar does not cause diabetes_another popular nutrition myth.)

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5. Low-fat always means low calories.

MYTH FACT

Myth. If you see the word "low" on the label, that's your clue to look a little further, suggested dietitian Susan Moores of Minneapolis. Check for serving size and the number of calories on the Nutrition Facts label. Low-fat foods often contain the same amount or even more calories than regular versions.

That's particularly true for fat-free foods. If fat is taken out, something else is put back in_and that's often sugar. Some studies suggest that snacks with low-fat labels simply entice you to indulge, so you end up eating more calories than if you selected the regular version.

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6. You can still eat shrimp and other shellfish on a cholesterol-lowering diet.

MYTH FACT

Fact. Shrimp may be high in dietary cholesterol but it's low in saturated fat, which is a bigger blood cholesterol-raising culprit. Studies now suggest that saturated and trans fats tend to have a greater effect on our blood cholesterol than the cholesterol we eat, according to dietitian David Grotto, a Chicago-based ADA spokesman. Experts still advise us to keep a lid on dietary cholesterol to keep our hearts healthy (300 milligrams a day), but we should be even more vigilant about saturated and trans fat. So as long as it's not battered and fried, there may be no need to say sayonara to shrimp.

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7. Multigrain foods are always made with whole grains.

MYTH FACT

Myth. The only way to know for sure is to see if "whole" is in front of every grain in the ingredient list, Moores advised. "Multigrain" only means the product was made with several grains. You can't assume that whole grains were used. The same is true for "7-grain" or "cracked wheat." Even breads and cereals that say "made with whole grains" may contain few whole grains. Look for products labeled "100 percent whole grain."

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8. Olive oil has fewer calories than other fats.

MYTH FACT

Myth. Somehow, with all the buzz about the heart-health benefits of olive oil, people forget that it's still a fat, said dietitian Bonnie Taub-Dix of New York. All oils are 100 percent fat and supply basically the same number of calories_about 120 calories per tablespoon. "Light" olive oil has nothing to do with the amount of calories: That simply refers to the flavor. So even though olive oil contains the "good" monounsaturated fats, be mindful of how much you douse or drizzle.

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9. Frozen vegetables are just as nutritious as fresh.

MYTH FACT

Fact. Just-picked vegetables do have more vitamins and minerals, but the nutrient levels can drop the longer that produce is stored. Frozen vegetables are flash-frozen soon after picking to lock in nutrients. You can limit the loss of nutrients by steaming or microwaving with a little water or stir-frying with a bit of oil.

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10. Foods boasting "0 trans fat" contain "good" fats.

MYTH FACT

Myth. Sometimes the substitution was a saturated fat, which signals no significant improvement. Turn the product over and check the Nutrition Facts label. Front-of-the-package claims are marketing facts, back-of-the-package claims contain nutrition facts, explained dietitian and ADA president-elect Connie Diekman. Don't assume that "trans-fat free" is a healthful choice, she said. When a product says "0 g trans fat," by law it can contain up to half a gram per serving. So if you eat a jumbo portion, you may be getting more trans than you bargained for.

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11. Organic food is always more nutritious.

MYTH FACT

Myth. Few studies have compared organic and conventionally grown foods, according to food toxicologist Carl Winter, director of the FoodSafe program at the University of California at Davis. Some evidence suggests that organic produce may be higher in certain antioxidants, but there appears to be no nutritional advantage to organic milk and meat, he said. The descriptor refers to the practices on the farm and not the nutritional content of the final product. When it comes to the snack aisle, don't assume that "organic" gives you the green light to load up. An organic cheese puff is still a cheese puff.

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BOX:

Seeking reliable nutrition advice

American Dietetic Association (eatright.org): Provides information about food and nutrition; how to find a registered dietitian.

American Heart Association (americanheart.org): Offers advice on heart health, nutrition and exercise.

U.S. Department of Agriculture (www.mypyramid.gov): Helps you create your own personalized approach to healthful eating and exercise.

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DIETING THROUGH THE DECADES

Diets go in and out of fashion, just like shoulder pads and hemlines. Many of today's popular diet books are simply recycled concepts from years past. The sensible ones tend to say the same thing but often include a gimmick to sound new. Throughout the years, various foods have been demonized or praised as pound-melters. Here's a look at our history of dieting:

1864

"Letter on Corpulence" By William Banting

First popular diet book that marked the beginning of carb bashing: no bread, potatoes or sugar.

1917

"Diet and Health, with Key to the Calories" By Lulu Hunt Peters

Ushered in the concept of counting calories.

1930

"The Hay Diet" By William Howard Hay

First to promote the virtues of separating your food, which sparked multiple copycat "food combining" diet books.

1950

"Look Younger, Live Longer" By Gayelord Hauser

Written by the first celebrity nutritionist who railed against processed foods while championing brewer's yeast, blackstrap molasses and yogurt.

1964

"The Drinking Man's Diet" By Robert Cameron

A low-carb, high-protein diet that tempted men with well-marbled steaks and martinis.

1967

"Doctor's Quick Weight Loss Diet" By Dr. Irwin Stillman

Started the trend of the "diet doctor" with this strict all-protein and water diet that allowed unlimited quantities of meat, cheese and eggs.

1972

"Dr. Atkins' Diet Revolution" By Dr. Robert Atkins

Popularized the low-carb craze and other sugar-busting diets that claim carbohydrates are the root of all evil.

1979

"The Complete Scarsdale Medical Diet" By Dr. Herman Tarnower

A more rigid version of the Atkins approach that told dieters exactly what to eat for two weeks.

1981

"Beverly Hills Diet" By Judy Mazel

Fruit was put on a weight-loss pedestal _ touted for its so-called ability to soften, burn and flush out fat.

1987

"The Rotation Diet" By Martin Katahn

Required you to rotate on and off a diet and vary your calories from week to week.

1993

"Eat More, Weigh Less" By Dr. Dean Ornish

Published at the height of the low-fat diet craze, with extremely low-fat meals full of vegetables.

1995

"The Zone" By Barry Sears

Called for a strict balance of carbs, protein and fats: a 40/30/30 approach.

1996

"Eat Right 4 Your Type" By Peter D'Adamo

Written by a naturopath who claims your blood type should dictate what you eat.

1997

"The Weigh Down Diet" By Gwen Shamblin

Put the weight loss struggle in God's hands and started the trend of faith-based diets that remain popular.

1999

"Get Skinny on Fabulous Food" By Suzanne Somers

Reintroduced the concept of food combining, claiming that enzymes in proteins and carbohydrates "cancel each other out."

2001

"Dr. Atkins' New Diet Revolution" By Dr. Robert Atkins

Atkins made a comeback with this updated version that sparks the low-carb rise and fall.

2003

"The South Beach Diet" By Dr. Arthur Agatston

Morphs low carbs into good carbs and high fats into good fats; helps put an end to the Atkins era.

2005

"The Sonoma Diet" By Connie Guttersen

Basically just the South Beach Diet with lots of wine

2007

"You: On a Diet: The Owner's Manual for Waist Management" By Dr. Mehmet Oz, Dr. Michael Roizen

Explains the biology of your body and puts the emphasis on waist measurement, not weight.

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BOGUS WEIGHT-LOSS CLAIMS

A claim is too good to be true if it says ...

_Lose 2 pounds or more per week without dieting.

_Eat what you want and you'll lose weight.

_Weight loss will be permanent, even after using the product.

_Blocks the absorption of fat or calories.

_Safely lose more than 3 pounds per week for more than four weeks.

_The product causes substantial weight loss for all users.

_Lose weight by wearing (this) on your body or rubbing (that) into your skin.

Source: Federal Trade Commission

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HOW TO SPOT A FOOD FAD

_Avoid diet plans that require you to eliminate entire categories of food or rely on expensive supplements.

_Be cautious about products that use words such as "breakthrough" or "miracle." Cures for serious diseases are not sold in health food stores or on the Internet.

_Don't be lured into buying pills or potions that claim to "revitalize,""detoxify,""purify your blood" or "balance your body with nature."

_Be skeptical when products rely on personal anecdotes or testimonials rather than scientific evidence.

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The key to weight loss? A balancing act.

The basic rule of metabolism is like a math equation: One pound equals 3,500 calories. To lose a pound a week, that means subtracting 500 calories a day, best achieved by cutting 250 calories and burning 250 calories each day through exercise. That's key for most people who successfully lose and keep weight off _ mainly because you can eat more if you exercise more. Severely reducing calories also makes it difficult to get the nutrients you need. For long-term success, you need to learn a new way to live, not just a way to diet. Studies with "successful losers" find that they all use similar tactics:

_Engage in daily physical activity

_Reduce calories and fat

_Eat breakfast

_Monitor weight on a regular basis

_Maintain a consistent eating pattern

_Catch "slips" before they turn into larger regains

To find a registered dietitian to help you develop a weight loss plan, visit eatright.org.

Source: National Weight Control Registry

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National Nutrition Month, sponsored by the American Dietetic Association, is a good time to try some healthful recipes. We've gathered three good-for-you recipes to complement our nutrition quiz.

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MOJO BEEF KEBABS

Preparation time: 15 minutes

Cooking time: 10 minutes

Yield: 4 servings

_Some people mistakenly banish beef from their diet because they think it's too high in fat, but some cuts are just as lean as chicken. Try this Cuban-inspired kebab recipe using lean sirloin from "The Healthy Beef Cookbook," by Richard Chamberlain and Betsy Hornick.

Mojo sauce:

\ cup each, fresh: orange juice, lime juice

3 tablespoons each: finely chopped fresh oregano, olive oil

2 tablespoons finely chopped fresh parsley

1 teaspoon ground cumin

1 clove garlic, minced

\ teaspoon salt

Steak:

1 pound boneless top sirloin steak, cut into 1 \-inch pieces

1 teaspoon coarsely ground pepper

1 each, cut into 8 wedges: large lime, small red onion

1 container (10 ounces) grape or cherry tomatoes

1. Whisk together sauce ingredients in a small bowl. Pour half of the sauce as a marinade over the beef in a medium bowl or food storage bag; cover or seal. Cover remaining sauce; refrigerate both at least 2 hours.

2. Heat broiler or grill. Remove beef from marinade; discard marinade. Season beef with the pepper; thread on skewers, alternating with lime and onion wedges. Thread tomatoes evenly onto separate skewers. Let reserved marinade come to room temperature.

3. Broil or grill kebabs, turning occasionally, until beef is brown and firm to the touch, about 10 minutes for medium-rare, and tomatoes are slightly softened, about 4 minutes. Serve drizzled with the reserved sauce.

Nutrition information per serving:

267 calories, 54 percent of calories from fat, 16 g fat, 4 g saturated fat, 55 mg cholesterol, 9 g carbohydrates, 21 g protein, 176 mg sodium, 2 g fiber

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LIME-PEANUT DRESSING

Preparation time: 10 minutes

Yield: 6 servings

_Nuts got a bad rap for years, but research has helped them break out of the dietary dungeon. Nuts do contain a fair amount of fat, but it's the unsaturated type that may have heart-protective benefits. Plus, nuts are a good source of protein and nutrients such as vitamin E and selenium. Use this peanut butter dressing for greens such as mache or radicchio or as a sauce for vegetables. This recipe is from "The New American Plate Cookbook," by the American Institute for Cancer Research.

\ cup finely minced fresh cilantro, loosely packed

3 tablespoons freshly squeezed lime juice

3 tablespoons hoisin sauce

2 tablespoons finely minced fresh mint

1 { teaspoons creamy peanut butter

Combine all ingredients in a small bowl; whisk until well combined and smooth. Cover; refrigerate until ready to use.

Nutrition information per serving:

28 calories, 29 percent of calories from fat, 1 g fat, 0.2 g saturated fat, 0.2 mg cholesterol, 4 g carbohydrates, 1 g protein, 136 mg sodium, 0.4 g fiber

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CORN AND AVOCADO RELISH

Preparation time: 20 minutes

Cooking time: 10 minutes

Yield: 4 servings

_It's true that avocados are high in fat, but it's a "good" type of fat that you don't need to avoid. Avocados play a starring role in this relish from "Fit Food," by Ellen Haas.

1 ear of corn, shucked

2 tablespoons lime juice

1 tablespoon each: extra-virgin olive oil, balsamic vinegar, chopped red onion, chopped green onion

{ jalapeno pepper, seeded, chopped

2 tablespoons chopped fresh cilantro

{ avocado, chopped

{ teaspoon salt

Freshly ground pepper

1. Heat a grill or heat oven to 450 degrees. Roast the corn on the grill or in the oven, turning until it is just lightly browned, about 10 minutes. Remove; set aside to cool.

2. Meanwhile, mix the lime juice, olive oil, vinegar, red onion, green onion, jalapeno and cilantro together in a bowl.

3. Cut corn kernels from the cob; add kernels to the onion-vinaigrette mixture. Stir in the avocado. Season with the salt and pepper to taste.

Nutrition information per serving:

98 calories, 63 percent of calories from fat, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 8 g carbohydrates, 1 g protein, 297 mg sodium, 2 g fiber

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(Janet Helm is a Chicago dietitian and nutrition consultant.)

Source: Chicago Tribune

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