DEBUNK DIET MYTHS

By Erin McCarthy

Center for Lifestyle Medicine

Healthy Transitions 2013

OVERVIEW Diet Myths The Truth about Myths How to identify a Myth Guidelines for your Health Resources/Questions

COMMON DIET MYTHS Eating late at night will cause you to

gain weight Superfoods are better for you Low-carb, high-protein diets are optimal

for weight loss All fats are BAD Brown sugar, honey, agave are better

than white sugar Foods can burn calories

DIET MYTHS Carbohydrates are bad for your health

& cause weight gain Skipping meals can cause weight loss Foods speed up your metabolism “Natural” foods = better Non-GMO foods = healthier Gluten-free= healthier and better for

you

Eating after 7 or 8 PM makes you gain weight

It makes NO difference what time you eat. What matters is how many calories you consume vs how many you burn off through activity over time.

The less fat you eat, the better Fat, when eaten in moderate amounts,

is important for our health and aids in weight loss, helping to increase our feelings of fullness.

Some foods make you burn calories

Celery, grapefruit, etc will NOT make you burn calories and lose more weight.

“Negative” foods (foods that cause you to burn off more calories than the calories you get from eating the food) simply DO NOT exist.

Carbohydrates are fattening—limit them

No matter what food group you choose, if you cut out the items from that group, you will reduce your caloric intake and lose weight.

Fruit Vegetables

Whole Grains

1 cup = 80 calories

1 cup = 25 calories

1 cup = 200-220 calories

20 grams carbs

5 grams carbs

45 grams carbs

3-5 gm fiber

3 gm fiber 5-10 gm fiber

Anyone can benefit from a gluten-free diet: it gives you more energy & is anti-inflammatory

Celiac disease is an autoimmune condition in which the body can’t digest gluten, a protein found in wheat, rye and barley

If you don’t have a medical reason for following a gluten-free diet there’s NO benefit

1 slice Rudi’s gluten free bread

1 slice Rudi 7-grain bread

90 calories, 19 gram carbs, 4 gm fat, 3 gm sugar, 2 gm fiber

90 calories, 15 gram carbs, 2 gm fat, 2 gm sugar, 4 gm fiber

UDI’S BEST BLEND (TAPIOCA & POTATO STARCH, BROWN RICE & TEFF FLOUR, MODIFIED TAPIOCA STARCH), WATER, NON-GMO VEGETABLE OIL (CANOLA OR SUNFLOWER OR SAFFLOWER), EGG WHITES, EVAPORATED CANE JUICE, TAPIOCA MALTODEXTRIN, TAPIOCA SYRUP, YEAST, FLAX SEED, XANTHAN GUM, SALT, BAKING POWDER (SODIUM ACID PYROPHOSPHATE, SODIUM BICARBONATE, CORN STARCH, MONOCALCIUM PHOSPHATE), CULTURED CORN SYRUP SOLIDS (NATURAL MOLD INHIBITOR), DRY MOLASSES, ENZYMES

Ingredients Organic Sprouted Wheat, Organic Sprouted Barley, Organic Sprouted Millet, Organic Malted Barley, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Spelt, Filtered Water, Fresh Yeast, Organic Wheat Gluten, Sea Salt.

GLUTEN-FREE Sprouted Bread

Fruit contains too much sugar—avoid it when you are trying to lose weight

One medium-sized apple=14 gm of sugar

½ cup of spaghetti sauce with meat =11 gm of sugar

1 cup low-fat fruit-flavored yogurt = 47 gm of sugar

1 McDonalds smoothie =56 gm sugar

The combination of foods that you eat really matters—for example, do not eat carbohydrates and protein at the same time

The combinations of carbohydrates, fat, and protein that you choose do not make any difference in weight loss.

The thing that matters is how many calories you consume vs. how many you expend

SUPERFOODS What is it?

Used to describe food with high nutrient or phytochemical content that may confer health benefits, with few properties considered to be negative, such as being high in saturated fat or artificial ingredients, food additives or contaminants

No legal definition

SUPERFOOD EXAMPLES Berries Nuts and seeds Dark green vegetables

Kale, greens, swiss chard, brussel sprouts Citrus fruits, Fatty fish such as salmon, mackerel,

sardines Others?

RESEARCH SAYS… The term is misused

Example: seawood contains natural toxins & may increase risk of cancer * liver damage

Marketing strategy Supplements work different from foods

Green tea extract vs green tea Do not contain all of the nutrients

needed in life

GMO: GOOD OR BAD?

An organism whose genetic material has been altered using engineering techniques. Include micro-organisms such as bacteria and

yeast, insects, plants, fish

In agriculture, genetically engineered crops are created to possess desirable traits, such as resistance to pests, herbicides, or harsh environmental conditions, Improved product shelf life Increased nutritional value

What are the main issues of concern for human health?

Tendencies to provoke allergic reaction (allergenicity), gene transfer and outcrossing (movement of genes)

No effects on human health have been shown as a result of the consumption of such foods by the general population in the countries where they have been approved

Future GM organisms are likely to include plants with improved disease or drought resistance, crops with increased nutrient levels, fish species with enhanced growth characteristics and plants or animals producing important proteins such as vaccines

Source WHO 2012

PLANT-BASED DIET Emphasizes fruits and vegetables,

grains, beans and legumes, and nuts, is rich in fiber, vitamins and other nutrients.

Vegetarians:Eat fewer caloriesWeigh lessLower risk Heart DiseaseLower incidence of cancer

Red meat 4 ounces/day ↑ cancer risk 30% Poultry, fish ↓

Iron, calcium deficiency, watch protein intakeMayo Clinic 2012

Substitute protein-rich foods for meat in your favorite recipes at least 1x/week: Beans and legumes — great in casseroles

and saladsVegetarian crumbles— a good substitute for

meat in burritos and tacosTofu — a perfect addition to stir-fry dishes

Mediterranean diet Limits red meat and emphasizes fruits,

vegetables, legumes, whole grains and healthy fats best for ↓ heart disease, fatty liver, weight management

Eating late at night will cause you to gain weight

Eating late at night, or at any particular time of day, will not cause you to put on more weight than what is normal for what you ate and the activity you did.

What are you eating late at night???

It’s important to fast periodically, to cleanse toxins from your body The truth: Your body has its own

elegantly designed system for removing toxins—namely, the liver, kidneys and spleen.

There isn’t ANY evidence that not eating—or consuming only juice—for any period of time makes your organs do this job any better1 cup orange juice

1 cup fresh fruit

0 grams fiber 4 grams fiber

26 grams carbs21 gm sugar

20 grams carbs15 gm sugar

110 calories 80 calories

THE TRUTH It’s the amount of CALORIES that make

you gain or lose weight

No foods help you burn calories

Pick from healthy, whole foods: fruits, vegetables, whole grains, lean protein It doesn’t matter when you eat them or in

what order

THE TRUTH

Nuts are not fattening but watch the calories!Healthy fats vs unhealthy (bad) fats¼ cup nuts = 180-200 calories

TRUTHOrganic doesn’t mean “Healthy” Eating organic fruits and vegetables can

lower exposure to pesticides, including for children – but the amount measured from conventionally grown produce was within safety limits

It’s not more nutritious

TIP: buy local produce that may be “organic” and support local farmers

Conventional Organic

Apply chemical fertilizers to promote plant growth.

Apply natural fertilizers, such as manure or compost, to feed soil and plants.

Spray synthetic insecticides to reduce pests and disease.

Spray pesticides from natural sources; use beneficial insects and birds, mating disruption or traps to reduce pests and disease.

Use synthetic herbicides to manage weeds.

Use environmentally-generated plant-killing compounds; rotate crops, till, hand weed or mulch to manage weeds.

Give animals antibiotics, growth hormones and medications to prevent disease and spur growth.

Give animals organic feed and allow them access to the outdoors. Use preventive measures — such as rotational grazing, a balanced diet and clean housing — to help minimize disease.

The salt shaker is not the enemy… breads, pasta and crackers can be

Top Sources of Sodiumin the Diet

  Breads and rolls

  Cold cuts and cured meats

  Pizza

  Poultry

  Soups

  Sandwiches

  Cheese

  Pasta dishes

  Meat dishes

  Snacks

HOW TO IDENTIFY A MYTH Sounds too good to be true If your healthy professional has never

mentioned it On TV, radio, internet ads No research behind it

Valid resourcesNO MD or RD

Does is make logical sense?

HEALTHY GUIDELINES 3 healthy meals per day

1-2 healthy snacks (<150-200 calories)Fresh fruits, vegetables, lean protein, whole

grains, beans/legumes Do not skip meals

Plan meals ahead Portion Control

Measuring cupsFood scalePre-portioned foods

HEALTHY GUIDELINES Label Reading

Calorie, Serving SizeMonitor for weight management

Limit high-calorie drinks Juice, naked, energy, teas

Exercise for health, metabolism, weight management, insulin resistance, heart health

Ask your health care professionalGet support from family, friends

Tracking applications = www.MyFitnessPal.com

#1

#1 LOOK AT CALORIES:See how many calories are in each product. Aim for around 300-400 calories/meal and 100-200 calories/snack

SIMPLE RULES FOR EATING HEALTHY If you cannot pronounce the ingredients,

pass it up Apple pie is not a fruit If you stay away from “processed” foods

you are not necessarily eating healthier all the time (unless you grow your own food daily)

Eating all your pasta is not going to save any starving children

A moderate diet is a healthy diet Choose whole foods Count calories daily for the rest of your

life!

EXERCISE TIPS What are your goals?

Barriers?Short –term vs. Long-term

Are they Realistic ???Start with small, realistic goals I can exercise 10 minutes per day on my

lunch break 5x/week1 mile walking per day

Track exercise: mapmywalk, Fitbit, pedometer

RESOURCES Northwestern Professionals

Center for Lifestyle Medicine (312-695-2300)

Dietary Guidelines for Americanswww.mypyramid.gov

Pub Medwww.pubmed.com

American Heart Associationwww.americanheart.org

American Dietetic Associationwww.eatright.org

QUESTIONS?& THANK YOU!