10 Myths About Eating Right

Here's an article I found in The Times-Picayune by registered dietitian Molly Kimball that I wanted to share with you. It addresses 10 myths about eating right. Since these are some of the most frequent questions I get asked by clients, I hope you will find this helpful.

10 Myths About Eating Right

Myth No. 1: Eating late at night will make you fat.

Your body doesn’t know what time it is. It’s not like a meal at 6 p.m. will be stored in your muscles or burned for immediate energy, yet suddenly that same meal at 8 p.m. will go straight to your butt. Instead, your body recognizes an accumulation of calories over time, or a deficit of calories over time.

So why is it that so many diets ban eating after 6 or 7 p.m.? For many, the evening hours are when willpower falters. So it’s not simply that you’re eating late at night; it’s what you’re eating late at night. Cookies, ice cream, chips, crackers — all those mindless nighttime nibbles can add up to hundreds, even thousands of calories.

Dinner at 8 p.m.? No sweat. Just make sure it’s a sensible dinner (most people can get by with a lean protein entree, veggies on the side, and salad) and curb the late-night munchies. For good digestion, try to allow at least two hours between dinner and bedtime.

Myth No. 2: Muscle will turn to fat if you don’t work out.

Muscle and fat are two entirely separate substances in our bodies. We can gain or lose muscle, just like we can gain or lose fat, but we can’t convert one into the other.

If you stop exercising, you’ll start losing muscle. This results in a slower metabolism, meaning that you burn fewer calories. The result: It’s easier to gain body fat.

Myth No. 3: Eating shellfish raises your cholesterol.

If you’ve been hesitant to dive in at crawfish boils for fear of raising your cholesterol, here’s some good news: Cholesterol from food has a minimal impact on most people’s cholesterol levels. So while crawfish, shrimp and lobster are high in cholesterol, they are very low in saturated and trans fats, the main culprits that the American Heart Association says can raise our blood cholesterol levels. As long as it’s not battered and fried or swimming in butter, dig in, guilt-free.

Myth No. 4: Carrots are high in sugar.

With only 50 calories and less than 6 grams of sugar per cup, carrots have a lower sugar content than a cup of strawberries (8 grams) or milk (12 grams). The carrots-are-high-in-sugar myth is based on the glycemic index, which is unfortunately often misinterpreted when it comes to certain foods. Glycemic index is a measure of how carbohydrate-rich foods impact our blood sugar and insulin levels. Carrots are classified as high glycemic, meaning they cause a sharp rise in blood sugar and insulin levels. But there’s the catch: Since the glycemic index is typically based on consuming 50 grams of carbohydrate, you would need to eat five cups of carrots to have an impact on your blood sugar and insulin levels.
Is it possible to get too much sugar from carrots? Possible, yes, but not likely. And really, when’s the last time someone told you that their extra weight was a direct result of chomping on too many carrots?

Myth No. 5: Sweet potatoes are lower in calories, carbs, and sugars than white potatoes.

Ah, another glycemic index misinterpretation.

Here’s the deal: Ounce-for-ounce, sweet potatoes and white potatoes have the same calorie and carbohydrate content. And sweet potatoes actually have a higher sugar content (8.3 grams of sugar for a medium-sized potato) compared to white potatoes (1.2 grams of sugar for same size potato).
Sweet potatoes are higher in fiber (six grams, compared to 2.6 grams for a white potato), so they are digested at a slower rate, and classed as low glycemic.

While they may provide more fiber (which can keep you feeling fuller, longer), sweet potatoes contain roughly the same calories and same carbohydrates as white potatoes, with an even slightly higher sugar content.

Myth No. 6: Olive oil has less fat and calories than butter.

Olive oil gets so much press about its heart-health benefits that we can easily forget that it’s still 100 percent fat, not to mention sky-high in calories. Rich in monounsaturated fat and low in saturated fat, olive oil is certainly a more artery-friendly choice than butter. But don’t think that you’re saving any calories by making the switch. Every tablespoon of olive oil packs in 119 calories and 13.5 grams of fat, compared to 102 calories and 11.5 grams of (mostly saturated) fat per tablespoon of butter. And “light” olive oil refers to the flavor, not the calorie count. It’s a fabulous source of cardio-protective monounsaturated fat, but be mindful of how much olive oil you pour on, particularly if you’re watching your waistline.

Myth No. 7: Taking vitamin C will keep you from getting sick.

Taking extra vitamin C hasn’t been proven to reduce our risk of developing a cold, and it also doesn’t seem to lessen the severity of our symptoms. The good news: If we do get sick, taking vitamin C may result in a small (10 to 15 percent) reduction in how long our colds last. The exception: People living in extreme circumstances — athletes training in sub-arctic conditions, for instance — experience about a 50-percent reduction in the risk of developing a cold when taking extra vitamin C.

Unless you’re an intense athlete or you live in an extreme environment, it’s not likely that supplementing with vitamin C will help you fend off the common cold. But taking a little extra vitamin C won’t hurt, so if you truly believe that it’s the reason you almost never catch a cold, then keep taking it. If nothing else, the placebo effect can be powerful.

Myth No. 8: If you cut out carbs, you can eat all the protein you want

Too many calories from any type of food can be stored as body fat. But certain types of calories are more diet-friendly than others. Carbohydrates — particularly white, refined carbohydrates — break down rapidly. Protein takes longer to digest, so it can help to keep you feeling fuller, longer. Plus, our bodies have to use more energy to process protein, as compared to carbs, so we burn slightly more calories when we digest high-protein foods.

It’s still calories in versus calories out. So while it’s true that most of us can benefit from limiting our intake of refined, processed carbs, most of us can also benefit from a dose of moderation with our portions of all foods, including protein.

Myth No. 9: Stick with salads if you’re dieting

Some restaurant salads top 1,300 calories and 50 grams of fat. Sure, they may start out as an innocent pile of leafy greens, but by the time they’re loaded down with cheese, bacon, egg, and ladles of dressing — not to mention tortilla strips and pita wedges — your oh-so-innocent salad may be the nutritional equivalent of a few burgers and an order of fries.

If you’re in the mood for a salad, you’re better off making it yourself. Start with dark leafy greens, add loads of veggies, a source of lean protein (grilled shrimp or chicken), and top it with a light vinaigrette or a drizzle of your favorite dressing, for a fabulously diet-friendly choice. If you’re ordering a salad out, make special requests to limit the amounts of higher-fat items. Ask for proteins to be grilled, not fried, and request salad dressings on the side so that you determine how much you want to add.

Myth No. 10: White wine has more sugar than red wine

Although exact stats vary for different types, red and white wine (and champagne) contain less than 2 grams of sugar per 6-ounce glass. And moderate intakes of red and white wine are associated with a reduced risk of heart disease and type 2 diabetes, as well as a delayed onset of Alzheimer’s disease. One drawback: White wine lacks the antioxidant-rich compounds found in the seeds and skins of the grapes that are used to make red wine.

Whether your preference is white or red, you’ll get about 150 calories per 6 ounces of wine, so it’s important to factor into your daily calorie intake. And remember that “moderation” is considered one drink a day for women; two for men.