10 common nutritional myths debunked

Call them old wives' tales, or Grandma's beliefs, but myths can often be quirky and cute until they start to cause harm. Listed below are some common nutritional myths that need to be de-bunked as they can greatly impact your long-term health.1. If a label says fat-free, it usually means it has 0 calories.When a label reads 'fat-free', it just means that a fat substitute has been used, not that it is low in calories! Usually, fat-free foods are high in sugar calories and maybe even in sodium. Beware: Fat free = 0 calories is too good to be true.2. If I skip a meal or two, I will lose weight.Quite the opposite, in fact. Skipping meals can make you put on weight because:It results in a slowing of your metabolism.Your body begins to believe that you are going into starvation mode, so that it body converts all the food you eat into fat.When you do eat, you begin to overindulge or binge on junk foods instead.Light meals at frequent intervals are your best option -- and never, ever skip breakfast.3. Say NO to nuts, bananas and milk if you want to lose weight.The issue is with quantity. If you stick to the correct portions, these foods can easily be included as healthy foods for a weight loss diet.Yes, nuts, bananas and milk are dense in energy but rich in nutrients (vitamins, minerals, proteins and essential fats necessary for growth and development). If losing weight is the concern, stick to these portions -- 6-8 almonds (45 calories), 4 walnut halves (45 calories), 10-16 pistachios (45 calories), 1 extra small (4 oz) banana (60 calories) and 1 glass of low-fat milk (100 calories).4. The best way to control diabetes is by avoiding all starch and sugar/ carbs.No. The best way to control diabetes is by keeping blood sugar levels under control.Most foods have carbs in them, so does that mean a diabetic stops eating everything? The best way to control diabetes is by eating a diet rich in complex carbs such as whole cereals (oats, whole wheat, ragi, bajra, jowar, masoor and rye), whole pulses, legumes, fruit and vegetables in recommended portions and at specific intervals.5. Avoid oranges and other kinds of citrus fruit when you have a cold, as these are cold foods.Just because someone you know may be sensitive to citrus fruit when ill, it doesn't mean you are sensitive too. In fact, citrus fruit is high in Vitamin C and is known to help stave off a cold.There is no such thing as a cold food or a hot food, just as there is no such thing as good food or bad food. One should heed one's own body signals and respond to them accordingly. Our immune system reacts to a particular food when we have a cold, cough, fever, the runs or sneezes only if it is sensitive to them.6. 100 percent fruit juice is a healthy substitute for fruit.None of the commercially available fruit juices have 100 percent fruit content. The majority of these prepared fruit juices contain not more than 10 percent fruit.For example, a serving (4oz) of apple juice has approximately 15g carbs (sugar), and 0.5g fiber, whereas a small (about 100g) fresh, crunchy, juicy apple has 15 g carbs, and 2.4g fibre.