But there are a lot of nutrition myths and conflicting messages about food and nutrition. So Melissa Dobbins, registered dietitian and spokesperson for the Illinois Dietetic Association, joined us in our ABC7 studio to expose three popular nutrition myths.
Question: Do low-carb diets really help you lose weight?
Answer: The American Dietetic Association position (www.eatright.org) is that "a low-fat, reduced-energy diet is the best studied weight-loss dietary strategy and is most frequently recommended by governing health authorities". When carbohydrates are restricted and glycogen stores are depleted, the result is water weight loss. During very low-carb diets (<20 g/day) the body goes into ketosis to sustain fuel utilization in the brain, which also suppresses hunger. Recent randomized controlled trials showed that even though individuals on the low-carb diet lost more weight at 6 months than low fat/low calorie controls, this difference was no longer significant at 12 months. The typical American diet has excess calories from a variety of sources, often times from fat but also from carbohydrates.
Action: We need to cut down on excess calories to lose weight. We know that eating less fat can help reduce calories, and we think less meat will help, too, but excess carbohydrates are often overlooked.
Bottom line: Don't aim for "low carb," but instead aim for light carbs and the right carbs.
Question: Does sugar cause hyperactivity?
Answer: Contrary to popular belief, eating sugar does not cause the blood sugar to spike and then crash (unless you have a medical condition such as diabetes or reactive hypoglycemia). When kids start bouncing off the walls at a party, it's not because of what they ate or drank, it's merely the excitement of the situation. According to the American Dietetic Association,research does not show that sugars by themselves cause obesity, diabetes, or behavioral disorders. However, it is well-documented that sugars do contribute to dental cavities, and clearly, excess calorie intake from sugars can lead to weight gain.
Action: For a healthy diet, you should limit sugars and choose foods that provide the body with "good" energy:
1. Simple sugars will be used up by the body more quickly than complex carbohydrates, so choose whole grains instead of candy for longer lasting energy.
2. Protein provides long-lasting energy and helps you feel full. Include protein in your meals and snacks such as hard-boiled eggs, low-fat cheese or yogurt.
Bottom line: Don't "overdo" the sugar, but don't make a big "to do" out of it either.
3. Question: Are organic foods better for you?
Answer: Organic, natural, local and sustainable all have different definitions. Be aware of the differences. The USDA regulates use of the term "organic." Organic foods are those grown without synthetic pesticides and fertilizers, antibiotics or growth hormones. Products listed "100 percent Organic" or "Organic" (containing 95 percent or more organic ingredients) may display the USDA Organic seal. Products may also be labeled "Made with Organic Ingredients" (containing at least 70 percent organic ingredients) but may not display the seal. Products that contain less than 70 percent organic ingredients may denote organic ingredients in the ingredients list only and may not display the seal.
The American Dietetic Association affirms that conventionally produced food is equally safe and nutritious as organically produced food.
Action: Do your homework and know the facts. We have the safest food supply in the world. There are choices in the marketplace to fit each person's needs and preferences.
Bottom line: Don't be fooled by the fear factor - be informed and unafraid.
For more information about these and other nutrition myths and tips: http://www.eatright.org.
More top nutrition myths: http://health.yahoo.net/experts/eatthis/15-worst-health-diet-myths
For more information about Melissa Dobbins: www.eatrightillinois.org/MediaRelations/m_dobbins.asp
