In the world of food, health and nutrition it’s sometimes hard to separate fact from fiction. This week, we uncover the inconvenient truth about some common diet myths.
1. Low fat = low calorie
Myth: Fat free or low fat can only be good, right? Wrong! When you see these claims on food packaging, it’s easy to believe that what’s inside is low in calories. So powerful is this myth that you're probably tempted to eat more of a fat-free or low-fat food because you think it’s got far fewer calories than the regular version.
Fact: The truth is that fat-free and low-fat foods can still be high in calories. Why? Because the fat is often replaced with sugar to help the food keep its texture and flavour; and, as you know, sugar is energy-dense, so check the nutrition label to confirm that it's a good choice.
2. Carbs make you fat
Myth: If you cut out carbs, you lose kilos faster... or so the story goes. Carbohydrates have long been seen as the bad guys of the diet world with many weight-loss programs advocating that they be dropped altogether.
Fact: Carbohydrates are the body's main source of energy and are an essential part of a healthy diet. Carbs, like protein and fat, don’t make you gain weight unless you eat too much of them! So enjoy your carbs but just in moderation.
3. Salads are always a good option
Myth: We all know that vegetables are good for us so that means we can eat as much salad or any type of salad we like... doesn't it?
Fact: Salads from restaurants, takeaway stores or delis are often packed with ingredients that we need to eat in small amounts. Creamy dressings or simply too much dressing, crispy bacon, croutons and cheese to name a few. Salads are a good option when they're composed of fresh mixed vegies and a low-calorie dressing used sparingly.
4. Baked is better than fried
Myth: Crisps and chips and other foods that are baked rather than being fried are better for you and lower in calories.
Fact: Sounds convincing, but many products that advertise ‘baked not fried’ can still be high in fat and calories, so you need to check the nutrition label to make sure it's worth it.
5. If it's 'natural' it's good for you
Myth: No additives, no preservatives, all natural – what could be wrong with that? Choosing chemical-free and organic produce is always a better option... isn't it?
Fact: Honey and butter are 'natural' but they're still high in calories; and natural lollies provide the same amount of energy as regular ones. So while natural or organic products might make you feel better, they're not necessarily a low-calorie choice.
6. Snacking at night causes weight gain
Myth: If you eat after a certain time in the evening you'll pack on the kilos.
Fact: Having a late-night snack won't make you gain weight according to a new study. "Eating at night is no more likely to promote weight gain than eating during the day," said study co-author Judy Cameron, a researcher at the Oregon National Primate Research Center at Oregon Health & Science University. The truth is, it's what you are eating and how much, not when you eat it that counts.