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Are gluten-free foods really better for you – or is cutting out gluten just a diet fad?

And are carbs to blame for your love handles – or are you not fit because you eat too much sugar?

With so much information out there, it’s hard to distinguish fact from fiction when it comes to nutrition advice.

As a result, many of us end up blindly following popular diet fads – unaware that they may actually be detrimental to our health.

To wade through the tips and tricks to losing weight, Lisa Mallonee, a registered dietitian from Texas A&M Health Science Center, has debunked eight common diet myths.

 

 

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A dietitian from Texas A&M Health Science Center debunked eight popular diet myths, including the idea that gluten-free desserts, such as gluten-free chocolate cake (pictured), are healthier. She explained gluten-free snacks may have more calories and contribute to weight gain 

MYTH 1: GLUTEN-FREE DESSERTS ARE BETTER FOR YOU

When given the choice between a gluten-free or a regular cupcake, many weight-conscious people will lunge for the gluten-free option.

They assume that gluten-free means less calories – and more health benefits.

But that’s not the case, according to Ms Mallonee.

She said: ‘Gluten-free desserts are not healthier than ‘normal’ desserts.’

The nutritionist added that gluten-free substitutes may actually increase calorie content and contribute to weight gain.

Ms Mallonee said: ‘With that being said, gluten-free food is great to consume by those diagnosed with celiac disease or who are gluten-intolerant.

‘But gluten-free desserts should be eaten in moderation and with a balanced diet.’

MYTH 2: ANYTHING SUGAR- OR FAT-FREE IS HEALTHY

Many of us assume that the key to losing weight is to just cut out sugar and fat.

And so, when we see the words ‘sugar free’ or ‘fat free’ on a box of chocolate or pastries, we assume we can eat as much as we want – without gaining any weight.

However, just because a food lacks sugar or fat does not mean you can indulge without packing on the pounds.

 

 

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It's commonly thought that people can eat as much as they want - as long as what they're eating is sugar-free or fat-free. But, the dietitian explained that fat-free and sugar-free doesn't mean calorie-free. She said it's important to pay attention to food labels to see the calorie count and ingredients in such treats

Ms Mallonee said: ‘Fat free and sugar free do not mean foods are calorie free.

‘It doesn’t matter what type of food you are eating, if you are consuming more calories than you’re expending, you will gain weight.’

And so, the dietitian said people need to pay attention to food labels while browsing fat-free or sugar-free treats.

For the fat content in ‘sugar-free’ items can be quite high, she said.

Furthermore, when nutrients such as fat are removed from food, they can be replaced with artificial ingredients that are added to account for taste.

That filler can lead to more calories, she cautioned.

MYTH 3: CARBS MAKE PEOPLE FAT

It’s commonly thought that eating carbs can make people fat.

But in fact, it’s not carbs themselves that make us fat – it’s the type of carbs we choose to consume that can lead to more fat cells in the body.

Ms Mallonee said: ‘We need carbs because they are the body’s main source of fuel.

‘The real problem with carbohydrates lies in the American diet rich in refined carbs and processed foods.

‘Bringing on these carbohydrates will contribute to weight gain.’

 

 

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Many people think that eating carbs makes you fat, but the dietitian explained that certain carbs - such as fruits - are actually good for you. People need carbs for energy, so instead of cutting out carbs all together, they should just focus on eating complex, rather than processed, carbs

She recommends people eat a balanced diet that’s high in complex carbs, but low in simple or processed carbs.

She said: ‘The average American needs to be consuming more fruits, vegetables, whole grains and less processed foods, refined carbohydrates and white flour products.’

MYTH 4: HEALTHY FOOD IS EXPENSIVE

Specialty health food shops can certainly be pricey.

However, that doesn’t mean that all healthy food is expensive.

Ms Mallonee said: ‘Indeed, eating fresh may cost more than loading up your shopping cart with processed foods or fast food from restaurant value menus, but, in the big picture, it will likely cost you more in medical bills to maintain an unhealthy lifestyle.

‘You have to look at the long-term health impact.’

The nutrition expert explained that it’s possible to eat healthy at an economical price.

She said: ‘When it comes to fruits and vegetables my word of reason is always to buy in season.

 

 

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Some people steer clear of healthy food, believing it to be expansive. While some health food stores are certainly pricey, the dietitian said seasonal fresh food can be economical

‘We all have favorites but when we buy them year-round when they’re not in season we will see a price increase.

‘You should always vary your palate – don’t be afraid to try the eggplant or cauliflower when it’s in season over broccoli or asparagus.’

MYTH 5: EATING LATE CAUSES WEIGHT GAIN

We’ve all been told that eating late at night can lead to weight gain.

And so, many people believe it’s important to eat larger meals earlier in the day – and only small meals at night.

In fact, there’s a common saying that goes: ‘Eat breakfast like a king, lunch like a queen and dinner like a pauper.’

But the dietitian explained that it doesn’t matter what time you’re eating – as much as what you're eating.