Busting Some Common Nutrition Myths

I need to get a few things off my chest! There is a lot of good nutrition information available, but also LOTS of misinformation. I'd like to bust some of the more popular nutrition myths around. That's the topic of my Today Show segment. (Watch the video below if you missed it live!)

Do you have more myths to bust? I'd love to know!

MYTH: "High fructose corn syrup causes obesity."

MYTH BUSTER: Fructose is naturally found in the food supply as the “sugar” in fruits. Normally, that’s the way our body sees fructose–in moderate amounts a few times a day. Fructose is combined with another sugar called glucose to form “sucrose”–what we know as white sugar (table sugar). The mix of these two sugars is 50-50. Half of table sugar is glucose and half is fructose. So, what is high fructose corn syrup? It is a slight change in the mix: 55% fructose and 45% glucose (used in liquid beverages), so it is similar, but not the same as table sugar. There is also another mix of high fructose corn syrup that is 90% fructose; 10% glucose–mostly used in baked goods.

So, why is this in so many foods, now replacing sugar–which used to be in sodas, juice drinks, packaged sweet goods? It’s cheaper, and helps prolong shelf life. The problem: We are ingesting much more fructose that we would just as fruit–particularly in soda. So, the problem here is that we are consuming lots of extra calories, empty ones, without nutritional benefit, that we often don’t account for. The abundance of high fructose corn syrup occurs in soda, juice drinks, and packaged baked goods–all products we have trouble limiting. The culprit in obesity is not the high fructose corn syrup, it’s the sweetener used, but it’s the overconsumption of calories contributing to the weight gain.

The reported effects of high fructose corn syrup on cardiovascular health? Studies are underway. Since the body doesn’t normally see much fructose (handled differently, metabolically in the body), is has been shown to have some effects of blood lipids. Again, this is a sense of amount consumed. An occasional soda? Baked good? No worries. It’s a steady diet of foods containing this and other sugars that packs on the pounds.

MYTH: "Dark chocolate is a health food."

MYTH BUSTER: Like other foods in nature, dark chocolate is a product rich in an antioxidant group called flavonoids. These antioxidant compounds have been shown to be health promoting, and contribute to heart health, as part of a healthy diet. Alone, chocolate is not health promoting. First, other foods, like purple/red fruits (grapes, red wine, apples) also are naturally rich in flavonoids, as is tea. This “chocolate is good for you” claim is a relative comparison of the alternatives.

Sometimes food is just food, and a dessert is just a dessert. The claims of chocolate for heart health have some merit, but this requires at least one regular size candy bar a day, every day. Now, a square or two of dark chocolate is a positive for those with a sweet tooth who like chocolate. But, ever morsel you eat doesn’t have to be health promoting. This is a dessert item. Is it better than a hot fudge sundae or a gooey brownie a la mode or a few sticks of licorice? Only if you like it and can consume a small portion. Don’t kid yourself. Chocolate is not a health food and should not be viewed as such, giving ourselves permission to indulge because it’s "good for our health" and then overconsuming. Plus, it does have a small amount of saturated fat. Milk chocolate doesn’t have the flavonoids, either.

There are many sources of the flavonoids in foods. This is only one. So if you like chocolate, the best choice is a small serving (around 150 calories) of pure dark chocolate, high cocoa content (like 70%). Don’t start eating dark chocolate for the “health benefits” as there are many other sources of the health-promoting flavonoids. And, for any health effects, it has to be consumed regularly (like every day, or several weeks. Like licorice? Gummy bears? Watch the portions. It’s a simple as that.

MYTH: "Eating 'white' products (bread, rice, pasta, white potatoes) is unhealthy."

MYTH BUSTER: A medium size white potato is about 100 calories, and packed with vitamins and fiber. Only loading it with butter and sour cream make it an artery clogging choice, packed with extra calories--up to five times more! While whole wheat bread is the "gold standard" for the extra fiber, most white breads are vitamin fortified, and contain several grams of fiber per serving. Plus, some brands (Sara Lee and Pepperidge Farm) look and taste like white bread, but are a variant of whole wheat. Use these “white” breads as a canvas for nutrient dense foods, like peanut butter and banana sandwiches, or turkey with lettuce and tomato, hummus on a small white tortilla (like Mission low-carb, white with fiber.)

Sometimes that whole wheat taste is overpowering (and avoided) particularly to kids and the whole meal is rejected. Also, for rice and pasta, if the portions are modest, and you use it as a base for a lean protein sauce (a meat sauce), or stir fry, it’s a winner. “Starchy” carbohydrates can add up quickly in calories, which is why fiber rich, whole grain items are helpful. They keep you fuller on smaller portion and slows stomach emptying to prevent big excursions in blood sugar. If you consume modest amounts of these products as “carriers” for nutrient dense foods containing lean protein, and some heart-healthy fat, it is a healthful choice. Of course, in the perfect world, we’d all eat whole grains for all starch choices, but give the “fortified” white breads a try, and bring back the potato (size of your fist!) without all the “trimmings."

MYTH: "Consuming fish is not worth the risk of mercury poisoning."

MYTH BUSTER: The health benefits of fish are well known. A good source of omega-three fatty acids (heart healthy fat) and lean protein. The risks of mercury consumption is now a real possibility. Mercury is toxic to the human body, and accumulates with increased consumption. Until a few weeks ago, pregnant women were advised to avoid fish to avoid the risk of mercury ingestion. The new advice is two servings a week, six ounces each serving (one serving = the palm of your hand) of fish. For non-pregnant, several times a week is fine. But, choose low-mercury fish. There are lots of good data about this.

Everyone should avoid regular consumption of shark, swordfish, and tilefish. Enjoy the health benefits of salmon, tuna, and all kinds of other fish and seafood. If you choose a lower omega 3 fat fish (i.e., salmon is about the highest, halibut) like flounder or sole, you can always supplement with a handful of walnuts for a great source of essential fatty acids (the omega-threes). The health benefits of fish outweigh the health risk from mercury, if you choose wisely.

MYTH: "Red wine prevents heart disease."

MYTH BUSTER: The concept that moderate alcohol consumption can reduce death rate due to heart disease has been around for several decades. Further research suggests that this effect may be related specifically to red wine. Red wine is rich in flavonoids, and other antioxidants, important factors in examing heart disease risk. Grapes and grape juice also contain flavanoids.

Other studies suggest that it is really the alcohol that is contributing to this effect on incidence of heart disease. Most of the research is related to associations of alcohol consumption and incidence of heart disease. There is no firm association, and other lifestyle factors are also important to sort out. This positive association is only found in MODERATE consumption of alcohol. For men, this is up to two servings per day, and for women, one serving per day. A serving is: One 12-ounce beer; four ounces of wine; 1.5 ounce of spirits (80 proof). If you don’t drink alcohol, don’t start. There is no magic association of red wine and heart disease. Most up to date information suggests it is the alcohol. Monitoring the amount is key to avoid the negative effects of alcohol intake and to prevent weight gain.

MYTH: "Eating sugary foods cause diabetes."

MYTH BUSTER: More confusion about high calorie foods and diabetes. We’re talking about Type 2, which used to be called “adult onset diabetes”, but there are so many obese adolescents, it’s now back to being called Type 2, meaning the body makes insulin to control blood sugar, but either it’s not enough or it’s not working right. This is in contrast to Type 1 diabetes, where the body does not make insulin. You don’t have any control over that one, and insulin is injected daily.

For Type 2 diabetes, almost all cases are associated with overweight and obesity. For almost every obese person with Type 2 diabetes, modest weight loss, even 10% of the starting weight (i.e. 200 pound person losing 20 pounds) lowers blood sugar. The link between type two diabetes and obesity is absolute.

So, what about the sugary foods? There is not connection between sugar consumption. Either sucrose (table sugar), brown sugar, molasses, honey, and even fruit (fructose, fruit sugar) and the onset of type two diabetes. However, the foods people often seek as pleasant ones are loaded with sugar and fat–anything from candy to cakes to cookies, to ice creams. Consumption of high sugar (thus, high calorie) and high sugar/high fat foods (even higher calories) produce weight gain…just 100 calories a day extra produces 10 extra pounds in a year!

BOTTOM LINE: Weight gain is strongly connected to diabetes, which comes from overeating. Sugary foods alone do not cause diabetes! Avoiding significant numbers of empty calories with extra sugary or sugary/fat foods is important to avoid weight gain and to make sure you meet your daily nutritional needs.

Has this cleared up some confusion for you? I sure hope so! Let me know!

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Watch Madelyn's Myth Busting Segment from TODAY:

Comments

These are so helpful. I've wondered about (and believed) every single one at some time. Thanks for debunking. No more excuses for the daily chocolate fix, I guess.

Excellent recommendations. especially with the fish. People should be aware of both the risks and benefits of seafood. The decision of what fish to eat can be a challenge and often contradictory. At the very least, people should know that FDA and EPA have issued advisories about mercury contamination in commonly-sold fish. The problem is, this information is hard to find and is not usually available where it is most necessary: your supermarket.

Oceana, a conservation group, is trying to get major grocery companies to post this government advice at their seafood counters. Thanks, in part to their work, Whole Foods, Safeway stores, and Wild Oats voluntarily agreed to post the FDA’s recommendations and they have had positive responses from customers and no loss in seafood sales. Oceana has a list of which companies care about their customers’ health enough to post this advice. You can get the greenlist at their website.

Dear Madelyn Tue Oct 9 2007

I just watched you on the today show.
I think that I give you a 70% of
how you presented yourself.

I do want to comment though on what I thought needs to be improved,,,,

1. I live in Toronto Canada,
we are on good health my husband and I,
- White bread isn't good for you,
period.
2. Chocolate, well occasionally
3. Red wine is very good for you
and yes it's in the red wine
not the pom/juices.
(*the juices are sugars)
4. Chocolate bars,
they are obviously not good.

YOu are sweet,
but too 'nice' to the companies
of these people.

If you need to express yourself
and not show these companies
i suggest
don't bring on these products

Veg,
Fruit
whole grain
fish

it is all common sense

amen, Michelle Winter

I've been reading a lot about artificial sweeteners in sodas making you hungry and causing weight gain? Myth?

you seem nice, but please stop promoting the fructose corn syrup, sugars and processed white carbs. its a terrible epidemic in this country. this segment just gave a green light to many people for these.
thank you

OMG!!! I have been preaching this to my family forever!! I love white bread and i really don't think it's going to shorten my life!! Eating in moderation is the best diet!!!

Imissed this on the Today show. Iam happy to find it on ivillage

The consumption of sugary foods and juices drastically raises glucose levels in the blood, if not eaten with a food source such as protein that slows this process down. I think this should be stressed, especially for diabetics or those that are borderline, as it can make a big difference in the need for insulin and the amount of insulin needed to control blood sugar. Your presentation seems to give diabetics and others the go ahead to eat sugary foods in moderate amounts. A low glycemic diet helps control blood sugar and I feel this should be stressed so diabetics and borderline diabetics do not get the wrong impression. Thank you

Thank you for myth-busting, especially on the "health benefits" of red wine. It is extremely important for women to watch their alcohol consumption! New studies show that even the one drink a day considered "moderate" for a woman can increase her risk of breast cancer.

Thank you for your wisdom.

I heard you on the radio and appreciate you easy to understand answers to the Myth's.

I think I know a lot about proper nutritian. The hard part is doing it.

Thanks

Your online part about High Fructose corn syrup was excellent. It was clear that the affect on the body of this different balance of glucose and fructose has not been sufficiently studied but that did not come across on the video segment. Over indulgence in empty calories is of course a major problem but is this form of empty calories worse for you than sugar because your body must process it differently?

I agree with almost all of what u have presented yet much of what you said is obvious to thase who have well developed ideas about nutrition and calorie intake but what is actually wrong is the lack of proper nutritional bases in most people. so the thing is once the visitor to your page is interested in reading your article he is said to understand and care and therefore have a background about what u presented which will no more be useful so you must either next time discuss more valuable studies for those who know the subject well or start speaking about the bases for those who do not know yet got suddenly interested in reading your article which will realy be then informative. But unfortunatly u can not be average as you were now.

If this were truly something of a professional blog/report, why are there so many grammar errors? "There is not connection between sugar consumption." This is just another attempt to tell us that we should only eat vegetables and scare us from everything else.

Moderation should be the touch stone of all consumption.

Our bodies have evolved over millions of years and are capable of digesting and useing nutrients in our food and beverages very effectively. Our ancestors were essentially hunters and gathers, so there were times of fat and lean. Unfortunatly the trend with our ever consuming society is to be fat, which results in a myrid of health related issues.

Healthcare reform should really begin @ personal responsibility for preventable conditons, then move onto the issues of health care that must be covered due to circumstances beyond one's control. I think people who continue to smoke with full knowledge of the spin off diseases should be on there own, when they get ill. Harsh-yes, but why should we as a society pay for someone's refusal to behave in a healthful manner?

I agree with others that 70% of what you said is clear and beneficial. The sugar, and fructose information is confusing for those who don't understand the complex concepts you gave a short explanation of. You said sugar is not bad but in the amounts most people eat them it is bad. That is why Americans are so fat. Our diets are sugar laden. But you said it is not sugar but the quantities. What is the real difference? Salt is not bad for you. Too much salt is. But salt-aholics are like sugar-aholics. We don't know when enough is enough.

FINALLY! I THOU'T NOBODY WAS GETING THE MESSAGE! CERTAINLY THE MARKETERS DIDN'T. "CORN SYRUP" IS THE EVIL GENIE MAKING ALL THE KIDS FAT, AND IT'S APPARENTLY IN EVERYTHING YOU BUY..
WE NEED A PILL TO COUNTERACT IT.

Artery clogging butter? A recent Harvard study found women who eat the most saturated fat have less artery plaque than those who eat the least. Butter also contains CLA, a fatty acid that burns fat, reduces plaque and reduces breast cancer risk by as much as 74%. Studies that do not lump trans fats with saturated fats show saturated fats protect against heart disease. This is all in the medical literature. High fructose corn syrup depletes copper levels.

Will you please bust the myth that dairy products help prevent osteoporosis?

I have learned in my college classes that consumption of milk causes a net LOSS of calcium, when people are oversaturated with animal protein.

When our bodies are oversaturated with animal proteins, as most Americans are

Will you please bust the myth that dairy products help prevent osteoporosis?

I have learned in my college classes that consumption of milk causes a net LOSS of calcium, when people are oversaturated with animal protein.

When our bodies are oversaturated with animal proteins, as most Americans are, they use calcium to neutralize the excess protein. Our bodies pull that needed calcium from our bones and teeth if it isn't present in our intake. This causes a net loss in the calcium retained after drinking milk.

This can be evidenced by the very low rates of osteoporosis of women in countries with very small meat consumption and virtually no dairy consumption.

Vegetables are a much better source of calcium!

Also, you fail to mention the fact that the processing of items such as white breads eliminates their nutritional value. I think that our culture relies way too heavily on processed foods.

Just because a food distributor "fortifies" the bleached flour with vitamins, doesn't mean that you are getting the same value out of the bread you are eating. If that were the case, then a person could eat ONLY processed foods, take a vitamin pill, and still be healthy.

I think what is missing in this article is the fact that if you are eating processed foods and empty calories (from high fructose corn syrup) you are not eating more nutrient dense foods. Like it says, you have to balance calories. But if you do, and part of that diet is empty calories, then you are most likely not getting the proper nutrition you need. Yes, weight is all about calories in

I also would like to support the comment on here that smokers should be on their own with health care and costs. There is no good reason to smoke. Period. It's a very selfish habit.

Well what people lack these days is common sense !!! myths or no myths - if u got no common sense ... then nothin' can help u !!!!
and wuts the with huge portions in this country ?? another major killer for greedy people !!!
and then "Haaaliday season" - doesn't mean u eat like a pig !!!!
another point - lazy people ...get up from ur behinds and start cookin' from scratch ... don't do all these ready made nonsense !!

In the end ....
Healthy eatin' habits with exercise is the best way to live!! Thats how I live :)

Shut up!!!!

I have read about 15 articles by this nutritionist, each article varying in both the accuracy of its content and the general demeanor of the readers' comments. [in particular I was shocked by the blatant fallacies in her article on the myths pertaining to artificial sweeteners as were 99% of the ~200 accompanying comments!!] I had my Freshman Writing Seminar students read through this particular article as an exercise in recognizing poor grammar and confusing writing organizational skills!! The students were overwhelmed by the general lack of clarity and ambiguous delivery.

Who is this James person who is so rude?
James if you don't like or agree on the comments on this site, then don't enter this site and keep your rude comments to yourself.