11 nutrition myths busted

Thanks to the internet, nutritional information is available at the click of a button. But how do you separate fact from fiction? We asked Registered Dietitian Leslie Beck, author of eight nutrition books, to give us the scoop on what myths actually deserve the hype.

Myth: Fat makes you fat
Truth: "It's true and false," Beck says. While fat itself doesn't create fat, "Fat, whether it's margarine, olive oil, or butter, is a concentrated source of calories. If you eat a lot of fat in your diet, you're going to consume a lot of calories, and yes, that can make you gain weight." 

Before you axe fat from your diet, note that all fats aren't bad. Unsaturated fats, as well as omega-3 fatty acids, are essential for optimum health, and omega-3 fatty acids have been shown to lower the risk of heart disease and stroke. Health Canada recommends adults get 20-30 per cent of their daily calories from healthy fats, so choose wisely – your waistline (and heart) will thank you.

Myth: Wine lowers blood pressure
Truth: This myth is likely a case of confusion. "Alcohol can actually boost blood pressure, particularly when you're consuming more than two drinks a day," Beck says. But the days when a good glass of Bordeaux counted as a ‘health supplement' aren't over yet. Beck says wine can help lower your cholesterol, when imbibed in moderation.

Myth: Carbs make you fat
Truth: Brownie lovers can breathe a sigh of relief, for this myth is false. "This is the same principle as the fat question; if you eat more than you need, whether it's fat, carbohydrates, protein, you'll store those extra calories as body fat, period." If you're a carb lover, make friends with the gym; burning the extra calories with regular exercise is the best way to eat a diet high in carbohydrates without losing your waistline in the process.

Myth: Brown eggs are more nutritious than white eggs
Truth: This myth is false. "That just stems from the notion that brown is always better," Beck says. "The nutritional content between brown eggs and white eggs is exactly the same; the difference is just the colour of the shell, and that's only because the brown eggs are laid by a different breed of hen."

The same goes for the old brown sugar/white sugar debate, too: "Brown sugar is just white sugar with some molasses added to it," Beck says, adding the nutritional value of that added molasses is insignificant.

Myth: It's OK to eat whatever you want during pregnancy
Truth: Sorry ladies! While it seems like a logical idea, ‘eating for two' is a myth that's been busted. "Calorie requirements only increase by 300 calories in trimesters two and three," Beck says, which pretty much eliminates any nutritional argument for giving in to each and every craving that strikes. Beck stresses that meeting nutrient needs, like calcium and folic acid, are crucial in pregnancy, and when the hunger does strike, around trimester two, "I tell my clients to focus on getting those calories from protein rich foods, like milk or yogurt, legumes, a little bit more chicken, that kind of thing," Beck says.

Page 1 of 2 -- Are organic foods really more nutritious than regular? Find out on page 2.