Guest Shot column: Popular food myths debunked

These days, food and nutrition myths run rampant, making it hard to separate fact from fiction. 

From conflicting health headlines to confusing labels, choosing the right foods for you and your family can be a challenge. 

As a registered dietitian at Richmond’s Loblaws CityMarket on No. 5 Road at Steveston Highway, I help my clients decipher the truth from the latest food craze by debunking common myths. 

Here are the facts behind three common myths:

• Myth: Natural sugar is better than white sugar.

Sugar provides calories but very few other nutrients, which is why it’s recommended to have no more than 10 per cent of your calories come from sugars, including natural sugars. Even honey and maple syrup contain similar amounts of carbohydrates as refined sugars. The key for a healthy diet is to limit all types of added sugar. 

• Myth: Supplements are required for good health.

Despite what many people might believe, the majority of healthy adults in Canada do not require supplements to meet the daily vitamin and mineral requirements. However, Health Canada recommends supplementation for specific groups, such as prenatal vitamins during pregnancy and vitamin D drops for breast-fed infants. It’s best to speak with a registered dietitian to discuss whether you need to take any supplements, especially if you have a medical condition that may increase your needs for specific nutrients. 

• Myth: Eating gluten-free will help you lose weight.

While following a gluten-free diet is necessary for some people, like those who have celiac disease or a gluten intolerance, most people do not need to avoid gluten, even if they’re trying to limit calories.

Gluten-free does not necessarily equate to good health.

In fact, many gluten-free products are actually lower in important nutrients, such as fibre, iron and folate, and may contain more added sugars. Instead, opt for whole grains and complex carbohydrates, such as oats, barley, and quinoa.

While this is just the tip of the iceberg, it’s important to do your research before jumping on any fad diets.

As part of National Nutrition Month, Dietitians of Canada launched a three-step campaign to help spot the problem, get the fasts and seek support. 

With the help of a registered dietitian, you can take the fight out of food and discuss what should be on your plate. 

Brittany Thomas is a registered dietitian. She is part of a Canada-wide network of more than 70 dietitians that provides free services such as one-on-one consultations, assisted shopping, school tours and recipe ideas.