Exploding Nutrition Myths!

How Many Do YOU Believe?

Carbohydrates don't make you fat. It's what you put on them that makes you fat!

This is a common belief held by many mainstream nutritionists. It was especially popular when the out-dated USDA Food Pyramid was around in the 1980's and 1990's, which recommended 6-11 serves a day of high-density, grain-based, complex carbohydrates like, bread, pasta, rice and cereals.

It was common to hear them say, 'It's the butter or margarine on the bread that makes you fat, not the bread itself' or 'It's the sour cream on the potatoes'.

The fact is, any food eaten in excess can make you fat no matter whether it is primarily carbohydrate, protein of fat. Fat is often the easiest to store as fat, followed by carbohydrate (mainly due to the action of insulin) and then protein.

Cut out your carbs at night if you want to lose weight

This is a very popular recommendation in the fitness industry and whilst it does have some theoretical basis, it doesn't have much 'real-life' application.

At night-time most people's activities are lower than they are during the day. Accordingly, the body's requirement for fuel is reduced. Carbohydrate is one of the body's main fuel sources so it does make sense to reduce it. However, if you've eaten potatoes, pumpkin, rice and pasta for dinner for the last 20 or 30 years and someone offers you this recommendation, what do you think the likelihood is that you will be able to stick to it long term and make it a permanent part of your lifestyle? Not very good.

Plus, no-one wants to prepare two separate meals at night, one for them and one for their family, it doesn't make sense. Furthermore, if you exercise in the afternoon, the carbs you have for dinner will simply be used to replenish glycogen stores in your muscles and liver.

A far better and more sustainable approach is to simply reduce your carbohydrate intake slightly at dinner without cutting them out altogether.

A big glass of fruit juice with your breakfast is really good for you

Whilst fruit juice does contain some essential vitamins, it is loaded with sugar. A 250ml glass of fruit juice has around 20-25 grams of carbs. For most people, that's an entire meal's carbohydrate allowance in one glass, most of which is sugar! Whatsmore, this concentrated source of carbs induces a massive insulin spike leading to potential fat storage and an energy slump afterwards.

If your goal is to lose weight, then it is best to limit your intake of fruit juice as much as possible. Have the whole fruit instead. The fibre in the fruit will slow the absorption of the carbs (which reduces the insulin spike) as well as helping you feel full.

Article kindly contributed by Stephen Smith B.Sc. All rights reserved.