Nutrition Facts And Myths
Here are some common thoughts on nutrition. See if you can guess whether the statement is a fact or myth.
People living with Type 2 Diabetes should avoid foods with sugar.
MYTH: While sugary foods can raise blood glucose levels, moderation is the key. Eating too much sugar will raise blood glucose too high. The secret lies in monitoring what you eat, knowing target blood glucose levels, following a consistent carbohydrate meal plan and balancing with physical activity to achieve goals.
The majority of an individual’s sodium intake is added at the table.
MYTH: About 75% of dietary sodium comes from processed foods, with a more modest amount derived from the salt shaker.
Carrying extra weight with a higher BMI (Body Mass Index) puts you at higher risk for many health conditions.
FACT: According to Centers for Disease Control & Prevention, being overweight or obese increases one’s risk for coronary heart disease, stroke, Type 2 diabetes, certain cancers, hypertension, dyslipidemia, liver and gallbladder disease, sleep apnea, osteo-arthritis, as well as certain gynecological problems for women.
The smartest method to lose weight is to go sugar-free and/or fat-free.
MYTH: Eating smarter may be just eating smaller portions and making “empty” calorie choices less often. Smarter choices can be found in 4 corners of your store: produce section, whole grains from the bakery, lean meats, low fat or fat free dairy. Replace the regular soda with water and choose whole fruits rather than juice.
Weight control involves physical activity.
FACT: What you eat is one part of the energy balance. Minimum activity levels for good health is 30 minutes/day and for weight loss, at least 60 minutes/day.
Spicy foods cause ulcers.
MYTH: Most likely cause of ulcers is H.pylori (a bacteria) and/or overuse of anti-inflammatory drugs such as aspirin or ibuprofen, according to the National Institutes of Health. Spicy foods may aggravate ulcers, but not cause it.
These blogs are written by members of the CHI Health Nutrition Services team.