MYTH #1     Eggs are bad for cholesterol levels

In the early days of research into diet and blood cholesterol, it was thought that cholesterol in our diets must have a major effect on the level of cholesterol in our blood. The advice was to reduce consumption of foods containing significant amounts of cholesterol. Eggs earned a bad name for their cholesterol and fat content and it became standard advice to eat fewer eggs. But we now know that cholesterol in our diets has less of an impact on our blood cholesterol levels than the saturated fat we eat. This is because our livers make cholesterol – if we eat more cholesterol our livers make less and vice versa, Saturated fat is the major dietary influence on blood cholesterol so dietary advice now focuses on improving the types of fat in our diets. An egg contains 5g fat of which only around 1,5g is saturated fat – 2,2g is monounsaturated fat and the remainder is predominately polyunsaturated fat. They are a valuable source of protein and provide iron, biotin, Vitamin A, Vitamin D, Calcium and riboflavin. Eggs can be a healthy addition to any diet – just watch out for the fatty accompanies such as hollandaise sauce, sausages, bacon or buttery scrambled eggs.   

 MYTH #2     Dairy foods are bad for you

            The belief that dairy foods are bad for you arose from two main sources. When saturated fats were linked to high blood cholesterol and heart disease some 30-odd years ago, dairy foods earned a bad name since they were shown to be a major source of saturated fat in western diet. Full-fat dairy products are high in saturated fat, but since we can now buy a huge range of fat-free and low-fat dairy foods, there are no grounds for cutting back or eliminating dairy. Simply choosing low-fat versions for regular use and using only small amounts of full-fat products will keep your saturated fat intake low.

         The second issue is lactose intolerance. To digest the carbohydrate found in milk called lactose, you need to produce the specific enzyme for the job, called lactase. Without lactase, the lactose passes undigested through the small intestine and reaches the colon where it is digested by microflora. This can result in gas, diarrhea and abdominal discomfort. While it is unusual for young children not to produce lactase, many adults simply stop producing it, particularly in parts of the world where dairy does not form a significant part of the diet past childhood. Hence those with an Asian or African genetic background are more likely to be lactose intolerant. While reducing or eliminating milk is necessary in those affected, this advice does not extend to everyone. The vast majority of us can happily digest milk and other dairy foods. Cutting dairy out completely restricts our diets unnecessarily, reducing our intake of specific nutrients found in this food group.

            Dairy provides protein and it’s arguably the beast source of calcium. It also provides riboflavin, thiamin, B6, B12 and folate, while full-fat dairy also provide the fat-soluble vitamins D and A. For this reason full-fat milk should always be given to children under 2 years of age who need the additional energy and vitamins – older children and adults can obtain these nutrients elsewhere while avoiding the saturated fat of full-fat milk. There is no need to cut back on dairy unless you are lactose intolerant. Choose lower fat versions of those you use regularly and use smaller amounts of full-fat products to gain the nutritional benefits without the fat.

MYTH #3     You must drink 8 glasses of water

            No one is quite sure where this figure came from, but it is not based on scientific fact. Our fluid requirements vary from day to day depending on various factors including exercise, the weather, what we eat and other individual variations. Neither do we need to meet our fluid requirements from drinking pure water – we obtain fluid in many foods that we eat especially fruit, vegetables, soups and sauces as well as in other drinks. Nevertheless, many of us do not drink enough fluid and since the thirst mechanism is relatively poor, you may not be aware of you need for more fluid. The best way to tell you are having enough to drink is to check the color of your urine – it should be a pale yellow straw – like color. Darker urine is a sure sign of dehydration. Water is a good choice for every day since it adds no extra calories and costs nothing if you drink it straight from the tap. Bear in mind also that some drinks, such as tea, coffee and caffeinated   soft drinks, are actually diuretics and will only leave you more dehydrated than before.

 MYTH #4     Carbs eaten late turn into fat overnight

            A new fad is to avoid eating carbohydrates at night in case it turns to fat when you are lying in bed. This is not true – there is nothing magical about the time of day that you eat certain foods. Carbs will only be stored as fat if you eat more energy than your body needs. If your energy intake exceeds energy expenditure then the surplus is stored as body fat. Carbohydrates are first used to restock glycogen (the body’s store of carbohydrate in the liver and muscles), and supply immediate energy needs (such as the brain which needs a constant supply of glucose of around 120g per day). The time of day makes no difference. Particularly if you have exercised in the evening, it is beneficial to eat some carbs for dinner to replenish glycogen. Waiting until morning will leave you tired and unable to exercise to the same level the next day. The other advantage of eating carb-rich foods at night is that they promote the release of sleep-inducing hormones, helping you sleep. On a practical note, avoiding carbs in the evening limits your choices. Spread foods like bread, pasta, rice, grains and cereals over the day having only one or two portions in one sitting. This helps keep blood sugar levels steady and your energy levels topped up.