Dietitians reveal 7 nutrition LIES we’ve all been told – from the dangers of eating late to the benefits of ‘natural’ sugar

Never eat more than two eggs per day. Stick to whole wheat bread and avoid white. And avoid sugary soft drinks at all costs.

These are just three of the hundreds of supposed “diet rules” we’ve been presented over the years that we’ve come to believe are the key to optimal health.

But mounting evidence suggests that a healthy diet is in fact much simpler: it consists of a balance of all food groups, low in sugar and junk, and high in fruits and vegetables.

Now dietitians have revealed the most common nutritional beliefs that are totally bogus.

Many of them may come as a surprise; for example, the age-old idea that too many eggs is harmful due to high levels of cholesterol – the fatty substance that damages blood vessels.

You might also be shocked to learn that low calorie diets don’t necessarily make men healthier.

Read on to discover the seven most widely believed nutrition myths that irritate dietitians the most.

‘NATURAL’ SUGAR IS HEALTHIER THAN TABLE SUGAR

Honey and maple syrup may have antioxidant, antimicrobial and anti-inflammatory properties.

But how exactly this affects our health remains unknown. What has been proven is that ‘natural’ sugars contain the same calories as table sugar – and an almost identical effect on our blood.

“Eventually, your body digests all of these foods and considers them sugar,” dietitian Alyssa Pacheco told Yahoo Life.

Excessive sugar intake of any kind is bad for you and can increase your risk of weight gain, which can lead to diabetes, cardiovascular disease, cancer, metabolic disorders, depression and cognitive impairment.

Instead of worrying about what type of sugar you choose, Pacheco recommends choosing what you like and using it in moderation.

The American Heart Association recommends no more than six teaspoons of added sugar per day for women and nine teaspoons for men.

SEA SALT HAS ‘HEALING’ PROPERTIES

Like sugars, sea salt, Himalayan salt and table salt are all ultimately salt, with about 40 percent sodium, the substance that affects blood pressure.

Sea salt has undergone minimal processing and may contain small amounts of magnesium, calcium and potassium.

Table salt, on the other hand, is processed to remove impurities and usually contains iodine for thyroid health.

But as long as your diet is well balanced, there is no need to get your minerals from sea salt.

“Excessive sodium consumption is linked to high blood pressure and other health problems, so it is important to limit overall sodium intake, regardless of the type of salt consumed,” says Michelle Rauch, dietitian at the Actors Fund.

DO NOT EAT MORE THAN TWO EGGS PER DAY

Yet another misconception is that eggs are bad for you and will raise your cholesterol.

Because of their cholesterol content, eggs have long been the subject of fierce debate about their role in causing heart problems.

But scientists have said there is no link. Studies show that the cholesterol in eggs does not appear to raise cholesterol levels like some other foods, such as those high in saturated fats.

In a 2020 study, a US team led by a Harvard researcher found no link between egg intake and the risk of cardiovascular disease (CVD), which can lead to heart attack or stroke.

‘Eggs can be part of a healthy diet and support muscle maintenance and overall wellbeing, help meet your daily protein needs and are a versatile protein source that can be added to many different meals,’ says sports dietitian Umo Callins.

DO NOT EAT ANYTHING AFTER 6:00 PM

‘Your body doesn’t have an internal clock that shouts to your cells, “It’s 6pm, time to store this food for weight gain!” said Katie Schimmelpfenning, dietitian and founder of Eat Swim Win.

‘Energy is energy, regardless of when it is consumed.’

For example, people who exercise late in the day need something after training for muscle recovery and growth.

And people who work night shifts will have to eat while they’re awake, Schimmelpfenning said.

Research has shown that it is not when you eat that causes weight gain, but what you eat.

Eating more earlier in the day can help control hunger later and prevent you from overeating.

Dietitian and author Rhyan Geiger said: ‘It all comes down to the type of food you choose.

“Choosing fresh fruits, vegetables or whole grains is very different from choosing cookies, sweets and sweets.”

SKIP BREAKFAST AND HAVE COFFEE TO AVOID OBESITY

Most of us depend on our morning coffee. But it is not a meal replacement or breakfast replacement.

Although a cup of coffee is rich in antioxidants, it contains only about five calories and no protein, fat or carbohydrates.

Dietitian Patricia Kolesa said: ‘While (some) coffee contains protein and fat from milk, it doesn’t give you the same fullness and energy as a conventional breakfast.’

Nutritionists have also warned that coffee is acidic and therefore heavy on an empty stomach.

STICK TO FRESH PRODUCTS ONLY

Some people think you should stick to the outer parts of the store when shopping because this is where the fresh produce is concentrated, but dietician Lauren Harris-Pincus said this would be a mistake and a “harmful” myth.

“The center aisles contain a wealth of nutrient-dense and cultural foods, including frozen fruits, vegetables and seafood, canned beans, fruits and vegetables, as well as dried beans, whole grains, nuts, seeds and spices,” she said.

Ms Harris-Pincus recommends shopping in all areas of the supermarket where high-quality whole foods are available.

But just because something is frozen doesn’t make it any worse than fresh, experts say.

‘Actually, frozen fruit and vegetables can contain higher levels of nutrients,’ says British nutritionist Kim Pearson.

That’s because they are frozen at their peak – right after they are picked – and undergo minimal processing before being frozen, meaning they retain many of their nutrients, Ms Pearson explains.

In contrast, fresh produce can sit in the grocery store for days or weeks after being picked, meaning they may have lost more nutrients by the time they are consumed.

Dietitian Alyssa Pacheco said, “Choosing the lowest possible calorie options will usually leave you feeling hungry and unsatisfied, which will eventually lead you to overeat.”

‘Additionally, not eating enough calories can be counterproductive in the long run as it can lower your metabolism.’

Some high-calorie and high-fat foods, such as nuts, avocados and oils, are packed with nutrients.

As with calories, low fat is not necessarily better than full fat. Fat is needed to make us feel full, to better absorb fat-soluble vitamins and to provide flavor.