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Food Myths ... Fact or Fiction? Dieting trick or mealtime misperception? Read on 
Don't believe everything you eat - or is don't eat everything you hear? Regardless, there are plenty of food myths that get passed around every day without any thought about whether or not they're actually true. Here, Heather Mangieri, licensed dietitian, nutrition expert and spokesperson for the American Dietetic Association, and Lynn Grieger, registered dietitian and personal fitness coach in Manchester, Vt., evaluate which of these "foodisms" are fact and which are fiction. Eating Salsa Burns Fat Salsa can surely burn tongues, but can it burn fat too? "Possibly, but it depends on how it's made," says Mangieri. Studies have shown that capsaicin - the kick behind chili peppers - can speed up metabolism by up to 25 percent for up to three hours after consumption. Other hot peppers, like jalapeños or habañeros, have the same effect, and so adding them into a salsa recipe can help burn more calories and fat. While those unable to tame the fiery flavor of hot salsa won't burn off calories, Mangieri reassures that even mild salsa has its benefits: It's a great source of vitamin A and C and is an easy way to get an extra serving of vegetables. Grieger also explains that it may depend on a person's own eating habits. The body needs calories for energy, which it'll use during the digestion process. "The thermic effect of food uses about 10 percent of our daily energy expenditure," she says. "That's 150 calories if you consume 1500 calories per day." Blotting Pizza Makes It Considerably Less Fattening There are two types of pizza eaters: Those who savor the pool of grease on a hot slice and those who find it absolutely disgusting. For those in the latter camp, trying to let some of the grease drip off might seem like the obvious solution, but it might not actually be doing all that much. "While using a napkin or paper towel to blot visible grease from pizza may soak up a few fat grams," says Mangieri, "the exact amount is unknown and will not result in making the pizza considerably less fattening." It's true that every little bit can help reduce fat and calories, but Mangieri suggests that the best solution is to simply skip high-fat meats as toppings and opt for vegetables instead. Fat-Free Foods are Loaded with Sugar Unfortunately for all of us, fat tastes good. So when food manufacturers remove the fat from food, sugar is often used as a flavor replacement. That doesn't mean it's necessarily better, though. "The problem comes from over-consuming fat-free products," says Mangieri. She explains that the body takes carbohydrates, or sugars, and turns them into fat when there are more calories consumed than necessary. Fat-free doesn't necessarily mean artificial, though, as Grieger notes a healthy snack like an apple is naturally fat-free with no added sugar. But all excess calories are stored as fat, regardless of what type of food they originally came from. Fat-free foods high in sugars leave us feeling less satisfied, which leads to a higher consumption of calories, which - you guessed it - isn't good. The Worst Time of Day to Eat is Right Before Bed Ideally, the bedroom and the dining room are distinct domains, but sometimes the temptation of a late night snack is too much to bear. The real issue here is not when we eat, but what we eat. "Research actually shows that the amount of calories we consume in a day has a bigger impact on body weight than the time of day that we eat," says Grieger. "Many people tend to eat more junk and snack food at night, which could potentially increase our fat and sodium intake." Instead, Grieger suggests snacking on fresh fruit at night to get fiber and beneficial nutrients. Eating before bed, in general, though, means that your body undertakes processes like digestion, absorption and metabolism while you're sleeping, which can have a negative impact on the quality and length of sleep. "What a person eats or drinks before bed may be the difference between a restful night of sleep and a night of tossing and turning," says Mangieri. It's Better to Eat 6 Small Meals Each Day Rather Than 3 Squares The short answer to this: not true. But Mangieri explains that it's a bit more complicated than that. Different people have different caloric needs, and activity level, individual preference and scheduling can all play into what number of meals works best for an individual. Having snacks during the day may control hunger levels and curb overeating, but it might not necessarily check weight gain. No matter how many meals you eat, Mangieri advises two simple guidelines: start with breakfast, and do not skip meals. |
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