April Fools

Learn the facts about common food myths

By Mary Lou Perry, RD, MS, CDE, UVA Heart and Vascular Center Dietitian

Don’t be an April Fool when it comes to eating well and maintaining, or losing, weight. Here, we bust 6 common myths about food. Not knowing the truth could cost you in calories, nutrition and money. 

Myth #1: Acai Berries can help you lose weight.

Once known only to natives in the Amazon rainforest, the Acai berry is touted to have powerful antioxidant properties, be highly effective for weight loss and energy, detoxify the body and cure diabetes. This berry has become so popular that many manufacturers have made it possible for any consumer to get a free sample by going on the Internet.

Fact: There are no magical berries in the rainforest that cure obesity and no scientific evidence to support any of the Acai berry claims. But beyond that, Acai berry pitches on the Internet have lured countless consumers into providing valuable credit card information. With acai berries, your money is about all you’ll lose. 

Myth #2: Brown eggs are more nutritious than white eggs.

Fact:  Eggshell color has nothing to do with the quality, flavor, nutritive value or cooking characteristics of an egg. The eggshell color only depends on the breed of the hen. 

Myth #3: Eating after 7 in the evening causes weight gain.

Fact: It doesn’t matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the day that determines whether you gain, lose or maintain your weight. No matter when you eat, you body will store extra calories as fat. 

Myth #4: "Cholesterol-free" means a product is heart healthy.

With all the concern about cholesterol and heart disease, a lot of companies are promoting their products as cholesterol free.

Fact: Blood cholesterol is a contributor to heart disease, but saturated and trans fat increase blood cholesterol more than dietary cholesterol. Read labels carefully to see if "cholesterol-free" products contain any saturated or trans fat. Look for labels that list the grams of fat and the type of fat used. 

Myth #5: Fast foods are always an unhealthy choice.

Fact: Fast foods can be part of a healthy weight loss plan with a little bit of know-how. Avoid supersize combo meals or split a meal with a friend. Choose salads and grilled foods or a small hamburger. Try a "fresco" taco (with salsa instead of cheese or sauce). Look for nutrition information at the point-of-purchase and go for the lower-fat, lower-calorie choices. 

Myth #6: Dry-roasted nuts have fewer calories than oil-roasted.

Fact: Well, they do, but the difference is very small (seven calories for a 1-ounce serving).What makes the difference is eating too many; enjoy a small handful (about 15) and not the entire canister.