Five nutrition myths busted

Dietary advice from the unqualified can do more harm than good. JOE busts five common myths about nutrition.

By Robert Carry

The myth: Fat is bad for you

There are several hugely beneficial forms of fat that our body requires to function at its optimum level. While processed, manufactured fats should be avoided wherever possible, the fats found in foods like nuts, avocados and fish are full of health benefits. Also, including small amounts of these foods at meal times can actually help to make you feel more full for a longer time period, making you less likely to turn to the chocolate biscuits later on.

The myth: Eating at night makes you put on weight

Scientists at the Dunn Nutrition Centre in Cambridge carried out a study which involved placing volunteers in a whole body calorimeter – a means of measuring the level of calories burned and stored. They were given a large lunch and small evening meal for one test period, then a small lunch and a large evening meal for the second test period.

The results showed that eating a large meal late at night did not make the body store more fat. In other words, whether you put on or lose weight is dictated by the number of calories versus the number you burn up – the time of day you burn up or consume those calories is totally irrelevant.

The myth stems from the fact that we tend to consume most calories towards the end of the day because we often go for much of the first half depriving our bodies of sufficient caloric intake. Ideally, we should start the day with a breakfast before eating every three to four hours. Maintaining a regular intake will prevent you from becoming overly hungry and pigging out on whatever you can get your hands on.

The myth: The more protein the better

High protein intake works wonders for the body, particularly those looking to build muscle mass. However, this only works up to a point. Consuming more than 0.9 to 1.25 grams of protein per pound of body weight can be a bit of a waste with the excess protein being broken down into nitrogen and amino acids which are then either excreted or turned into carbs which are then stored by the body.

Protein is important, but should be balanced by carbohydrate intake. Post-workout shakes, for example, should be three parts carbohydrates and one part protein.

The myth: Low-fat milk has less calcium than full-fat

The opposite is actually true – skimmed and semi-skimmed milk contain more calcium because the calcium is stored in the more watery part rather than the creamy part that is removed when the milk is skimmed.

Full-fat is best for children and underweight adults, but skimmed is the way to go for the rest of us. It will deliver a full 10mg more calcium per 200ml milk than its full fat counterpart.

The myth: Eggs increase cholesterol levels

Eggs do contain cholesterol but it has not been shown to increase the amount of cholesterol clogging up the arteries in your body. Although eggs do contain some saturated fat, it is a very small amount – one large egg contains about 1.5g. These nutritious little protein bombs are good for you – and fine to eat every day of the week.