We all have heard at one time or another that sugar causes diabetes, that we need to avoid all fats, that brown sugar is better than white sugar, that we need to eat for 2 when pregnant, etc… Its time to set the record straight. Here are some common myths:

Sugar causes diabetes

• if you have diabetes you need to watch the amount of sugar and simple carbohydrates you consume and avoid a diet high in calories, being overweight and inactivity

You need to avoid carbohydrates to lose weight

• those were the days of the Atkins diet – carbs were the culprit to weight gain
• You want to avoid simple carbohydrates, such as sugar, desserts, etc but maintain fruits, vegetables and grains.  the weight you lose is mostly water
• low carb diets are just calorie restricted, therefore you lose weight

You need to avoid all fats

• healthy fats such as oils and fish fat help nutrients to be absorbed, aids in nerve functioning and keep our cells healthy
• excess fat especially saturated or trans fats increases weight, risk of heart disease and cancers

Avoid nuts, which are fattening

• 15 cashews are 180 calories
• Nuts are a source of fat, therefore you shouldn’t overeat them, but are very healthy, because they are high in mono and poly unsaturated fats – good fats which help to lower bad cholesterol – ldl

Brown eggs are more nutritious than white

• color has nothing to do with nutritious value or flavor
• the difference is in the hen and the feed
• just watch the amount of eggs consumed due to high cholesterol and fat values

Avoid seafood to lower blood cholesterol

• many doctors still tell patients this
• Omega -3  fatty acids in fish help manage cholesterol and are heart healthy. Try to eat fish 2-3 times a week

Avoid red meat

• good to avoid marbled meat and even the skin of poultry
• certain cuts are similar to chicken and are fine to include during the week
• choose eye of round, top round roast, top sirloin and flank and pork tenderloin and loin chops

brown sugar is better than white sugar

• molasses is the only difference

Eating for 2 during pregnancy

• increase calories in 1st trimester 100 calories – an apple for example
• increase 2nd and 3rd trimester by 300 calories – ie 4 more oz of protein
• excess calories = excess weight risk for diabetes type 2 / toxemia

Skipping meals causes quick weight loss

• true in terms of calories initially, but then your metabolism gets the wrong message
• eating less puts you in starvation mode, slows metabolism, weight gain over time becomes more difficult
• overeat at next meal or next few days
• eat to lose weight. Have small frequent meals