When it comes to nutrition, there’s a lot to learn, but there’s a lot to UN-learn, too. Here are the first five of what I consider to be the…
Top Ten Food Lies: Part One
1. All Calories Are Created Equal – FALSE! If you were to eat 1000 calories of broccoli vs. 1000 calories of cake, do you think your body would know the difference? Of course it would! The old idea that losing weight is just a matter of eating less calories and burning more calories is just what the food industry wants you to think. Our bodies are more than just bank accounts with a certain number of calories in and calories out. Our bodies are more like chemistry labs, with every bite affecting our hormones, brain chemistry and metabolism.
Bottom Line: What really matters is the quality of the food we eat. There are good calories (like lean protein, healthy fat, fruit, vegetables, nuts and seeds) and then there are bad calories (processed foods, sugars, and white flour).
2. All You Need Is More Willpower – FALSE! The implication is that if you’re overweight, then you’re just lazy or you lack self-discipline. The truth is that we have simply believed the barrage of messages that the food industry has bombarded us with for decades. We are literally addicted to the processed foods and additives that we consume, and then we are blamed for not being able to resist them! When our taste buds, brain chemistry and metabolism have been damaged by sugar and processed foods, willpower alone can’t win for long. First we have to break those very real addiction and cravings.
Bottom Line: Processed foods and sugar truly are highly addictive. We need to replace those foods with high quality whole foods that will allow our appetite and weight to function normally.
3. Diet Soda Is Better For You Than Regular Soda – FALSE! I have to be honest here – this is by far my hardest habit to break. Diet soda is so addictive! But even though artificial sweeteners don’t have calories, it does not mean they are better for you than sugar. In fact, many studies show a consistent association between artificial sweeteners and obesity, metabolic syndrome, diabetes, heart disease, and depression. According to Dr. Mark Hyman, in a 14-year study of more than 66,000 women, researchers found that diet sodas actually raise the risk of diabetes more than sugar-sweetened sodas. Just one diet soda per day increased the risk of type 2 diabetes by 33%. But diet soda slows down your metabolism, and makes you crave even more sugar! Ain’t that the truth!
Bottom Line: Stay away from all artificial sweeteners, even the “natural” ones. To break the addiction to diet soda, try a combination of sparkling water topped with a little cranberry juice. It’s the only effective substitute I have found!
4. Low-Fat Foods Are Good For You – FALSE! Many of us grew up in the low-fat era. In fact, I remember my Yale-educated pediatrician sitting me down as an overweight teenager writing down on a little sheet of paper:
- Carbohydrates: 4 calories per gram
- Protein: 4 calories per gram
- Fat: 9 calories per gram
Therefore, the best way to lose weight is to avoid fat, right?
Well, how’s that advice working out for America?
Here’s the low-down: When fat is taken out of food, it tastes like cardboard. So food manufacturers add sugar and artificial sweeteners to the product. Not surprisingly in retrospect, the low-fat era has been accompanied by a dramatic rise in obesity and type 2 diabetes. We now consume twice as much sugar than we did 30 years ago!
Bottom Line: Low-fat foods are usually highly processed products loaded with sugar, corn syrup or artificial sweeteners. They are extremely unhealthy. Just because it’s edible doesn’t mean it’s food.
5. Whole Grain Foods Are Good For You – FALSE! There is a common misconception that whole grain foods are nutritious and you will be missing essential vitamins and minerals without them in your diet. According to Robb Wolf of “The Paleo Diet Solution,” the fact is that, on a calorie-per-calorie basis, as compared to meat, seafood, veggies, and fruits, wheat is not even very nutritious. Furthermore, according to Kris Gunnars of “Authority Nutrition.com,” wheat is loaded with gluten, which many people are unable to properly digest. Most whole grain products have actually been pulverized into very fine flour, which tends to raise blood sugars rapidly and can cause all sorts of problems down the line. Also, because refined grain products like white bread get digested quickly, they can lead to large spikes in blood sugar. So at best, it’s filler; at worst, it takes you on a sugar roller-coaster ride.
Bottom Line: The way I like to put it is, there’s nothing that whole-grain food can do for you that vegetables can’t do better.
What do you think? How many of these did you think were true?[contact-form-7 404 "Not Found"]