Five Fairytales About Food You Should Know

Introduction

Just because a story has been told over and over again doesn’t make it true, but it does make it believable.  With all the information flowing on the news, social media, and other sources of communication, it’s no wonder people get confused and question what to believe.

In this blog post, I’ll wake you up from the fairytales passed down and repeated from years ago.   Why should you believe what I’m saying?  There is only one way to find out, put it to the test.

Here are five common stories you may have heard that are simply not true.

Food Fairytale #1 –  Don’t eat after 7:00 pm or you’ll gain weight

Reality:  The time of day you choose to eat does not impact your weight.  What really affects your weight and health is the type of food you’re eating and how much you’re eating.

Is it ideal to eat and go to bed? No.  But as long as you’re not overeating your required calories, you won’t gain weight.

If you stop eating after 7:00 pm, will you lose weight?  No.  Again, it’s the number of calories you’re consuming that will keep you maintaining, gaining, or losing weight.

Pro tip:  For those who suffer from GERD (gastroesophageal reflux disease) allow at least 3 hours before lying down after eating.

At the end of the day, the total number of calories counts.  If you’re eating more calories than what you need, you will promote weight gain over time.

If you do eat late at night, choose a balanced meal rather than snacking on high-fat and high-sugar foods.  Too much snacking on high-fat foods such as chips or high-sugar foods like ice cream will likely help you gain weight.

Pro tip:  Move after you eat at every meal.  A 10-15-minute walk can help keep blood sugars more stable.

Food Fairytale #2 – Low-fat foods help you lose weight

Reality:  Eating less fat is one way to limit your overall calories, but “low-fat” or “fat-free” doesn’t necessarily mean low-calorie or calorie-free.  Generally, if a food product is low in fat, it’s usually higher in sugar.  Check the food label and look to see where the calories are coming from.

People usually tend to use more of a half-fat spread or other low-fat foods because it’s low in fat and feel they can increase the quantity.

Pro tip: Look for labels that have no more than 3 grams of total fat per 100 calories.

True story:  I counseled a patient who was following a fat-free diet because she heard she could lose weight prior to seeing me.  On the first visit, she was eating red licorice and I asked her why.  She said, “because it’s low fat and I can eat as much as I want.”  I asked how long she was following this diet and if she lost any weight.  She replied, “3 weeks, and no, that she was gaining weight.”  After reviewing the food label with her, she threw the rest of the red licorice in the garbage immediately.

Food Fairytale #3 – Bananas and carrots are high in sugar and cause weight gain

Reality:  After being a dietitian for over 20 years, I’ve heard this myth too many times and always wondered why people avoid these so-called high-sugar foods that are apparently making Americans overweight. 😊

The problem with stories being told over time is they get distorted.  I think I know the reason why people avoid those legendary high-sugar fruits and vegetables causing them to gain weight!

In 1981, a ranking system for foods called the “Glycemic Index” was developed.  Any food that causes your blood sugar to increase rapidly is ranked higher on the scale than a food that doesn’t trigger your blood sugar to increase as quickly, except it’s not that simple.  There are many other factors involved.   Understand the complexity of Glycemic-index vs Glycemic load.

Pro tip:  Whole and minimally processed foods are optimal options for keeping your blood sugar in check rather than highly processed foods.

I’m certain having a banana or some shredded carrots on your salad will not make you gain weight!

Food Fairytale #4 – Granola bars and trail mix are healthy snacks

Reality:  Most commercial granola bars and trail mix have a high sugar and fat content along with additives, artificial colors, and flavors.

Over the years, granola bars have been claimed to contain high fiber.   Most bars don’t contain more than 1-2 grams of fiber. 

They’ve also been advertised as good sources of protein.  Many have 1 g to 3 g per serving.  That’s not a good source of protein.

Pro tip: Look for a granola bar with 10 grams of protein, at least 3 grams or higher of fiber, under 8 grams of sugar, and no more than 200 calories for a healthier option. Look for a granola bar with 10 grams of protein, at least 3 grams of fiber, under 8 grams of sugar, and no more than 200 calories for a healthier option.

Fairytale #5 – Excess protein is good for energy and building muscle

Reality:  The body uses protein as fuel only as a last resort.  Extra protein is stored as body fat.  As a matter of fact, any source of calories not used is stored as fat.

Too much protein can be challenging for the kidneys.  It also means you may not be getting enough healthy fat or wholesome carbohydrates.

Eating some extra protein is necessary to build muscle mass, but only if you are also doing a lot of weight training at the same time.  Even then, your increased needs can easily come from other foods.

Pro tip: Those new to bodybuilding (athletes) don’t realize that they need plenty of carbohydrates to build muscle tissue for optimal performance.  

Bonus

Food Fairytale #6 – Gluten-free foods are healthier

Reality: Gluten-free products are usually higher in fat and sugar and are less fortified with nutrients than regular foods containing gluten.

Eating gluten-free foods can be restrictive and if the grains are not fortified, you may be lacking in necessary nutrients such as vitamin B.

Gluten-free products offer no specific advantages to those who are healthy and without a gluten intolerance or coeliac disease.  They are also more expensive because they’re sold as a specialty food.

Pro tip: Many consumers are under the impression that gluten-free foods are low in carbohydrates and may help them lose weight.  Not true!

Conclusion

You can eat late at night as long as you’re not overeating your required calories, but it’s not a good habit.

Restricting low-fat foods may leave you feeling hungry sooner after you eat and trigger you to eat more.

Fruits and vegetables such as bananas and carrots are excellent sources of fiber, and phytonutrients, and are low in calories.  It’s perfectly fine to eat them.

Take time to read food labels when it comes to choosing granola bars and trail mix. 

More protein isn’t better unless you’re not getting enough.

Gluten-free foods are excellent options for those who are gluten intolerant or have been diagnosed with celiac disease.

What food fairytales have you heard and think are true?

In optimal health,

Lisa