Nutrition Myths & Misconceptions (4-7)

Soda and other sugar-sweetened beverages play a big role in Americans' rising rate of obesity.

Much of the added sugars and excess kilocalories in the amercians diet come from sodas and other sugary beverages. Consuming more calories than necessary to meet energy needs will cause weight gain.

Dietary LDL cholesterol is unhealthy for the heart.

False, LDL cholesterol is a lipoprotein carrier found in the blood and is not found in food.

Carbohydrates are the least important macronutrient.

False, all macronutrients are essential to health, including carbs which are vital for numerous body functions.

Alcohol is an essential nutrient.

False, although alcohol provides kilocalories the body does not need it to function and it is therefore not an essential nutrient.

Butter is a healthier choice than margarine.

False, although stick margarine can contain heart unhealthy trans fats, butter has more total cholesteroll-raising fats than margarine.

Proteins are made up of 20 essential amino acids

False, of the 20 amino acids that make up protein, nine are considered essential and 11 are non-essential.

eating too much protein is associated with high blood cholesterol levels

False, protein itself doesn't raise blood cholesterol levels. it depends on the type of protein food you consume

the primary function of protein is to provide energy to the cells

False, the primary function of protein is to build new tissues and repair proteins that have been degraded or sloughed off in the body.

Sugar causes hyperactivity in children.

False, there is insufficient evidence to suggest that eating sugar causes hyperactivity or behavioral problems in children

Aspartame causes cancer in humans.

False, there is no scientific evidence to support claims that aspartame causes cancer or other health problems in humans

A shot of whiskey contains more alcohol than a can of beer.

False, they actually contain the same amount of alcohol.

Only commercially made fried foods and snack items contain trans fats.

False, though the majority of trans fats are made from hydrogenated oils that are found in commercially prepared, processed foods, trans fats also occur naturally in foods such as meat and dairy products.

Drinking too much alcohol can lead to malnutrition

True over-consumption of alcohol can lead to displacement of more nutritious foods and diminish the body's ability to absorb or sue some essential nutrients.

Saturated fat is a major dietary factor for elevated blood cholesterol

True, a diet high in saturated fat can raise blood cholesterol.

consuming a diet inadequate in protein may lead to a disease called kwashiorkor.

True, a diet that is inadequate in protein results in kwashiorkor, characterized by edema and body wasting

the body can use protein as a source of glucose

True, amino acids can be converted to glucose through gluconeogenesis

animal products are a good source of incomplete protein

False, animal proteins are considered complete proteins because they contain all 9 essential amino acids

Nuts are high in cholesterol.

False, because nuts are plant foods they do not contain cholesterol but are rich sources of essential fatty acids.

The first step in chemical digestion of protein occurs in the mouth with the enzyme pepsin

False, chemical digestion of protein begins in the stomach with the enzyme pepsin, which is secreted by the chief cells lining the stomach

Taking fish oil supplements is the best way to consume adequate omega-3 fat acids.

False, consuming too much fish oil can be unhealthy. The best source of omega-3 fatty acids is fresh fish.

You can eat as many fat free cookies as you want without gaining weight.

False, fat free foods are not necessarily kilocalorie free. In fact, in most cases fat free foods have the same amount of kilocalories, because of added carbohydrates, as their at-containing counterparts.

growing children are in a state of negative nitrogen balance

False, growing children are in a state of positive nitrogen balance, which means that more nitrogen is being retained by the body than excreted in the urine.

Most babies are born lactose intolerant.

False, infants have higher amounts of lactase, the enzyme necessary for lactose digestion.

Carbohydrates are the main cause of obesity.

False, kilocalories not carbohydrates are the culprit behind most weight gain, in fact some high fiber carbohydrates can actually help people lose weight.

A healthy diet is fat free.

False, whereas too much dietary fat my cause weight gain, eating too little isn't healthy either. A diet low in fat but high in added sugars may increase the level of fat in the blood.

Cholesterol should be consumed daily to meet the body's needs.

False, while the body does need cholesterol for important functions, it can be synthesized in the liver in sufficient amounts. Thus, consuming dietary cholesterol is not necessary.

alcoholism can be cured through counseling.

False. Although counseling is an important component of alcoholism recovery, there is no cure for alcoholism.

moderate drinking means consuming six or more drinks one a week.

False. Moderate drinking is defined as up to one drink per day for women and up to drinks per day. Drinking several alcoholic beverages in one sitting is binge drinking, not moderate drinking.

Obese individuals are more likely to develop type 2 diabetes.

True, being overweight or obese can increase one's chances of developing type 2 diabetes

A high level of HDL Cholesterol in the blood is considered heart healthy.

True, high levels of HDL cholesterol can help reduce the risk of heart disease.

Alcohol provides 7 kilocalories per gram.

True, however not all alcoholic beverages contain equal amounts of kilocalories.

Proteins are chemically different from carbohydrates or lipids because they contain nitrogen

True, proteins are the only macronutients that contain nitrogen.

Red wine contains phytochemicals that are beneficial to the heart.

True, red wine does contain heart healthy phytochemicals.

Sugar causes tooth decay.

True, simple carbs, especially added sugars, encourage the growth of acid-producing bacteria in the mouth, which in turn promote dental caries.

Amercians do not consume enough fiber.

True, the average American consumed less than half the amount of fiber that's recommended daily.

hydrochloric acid denatures protein in the stomach

True, when proteins arrive in the stomach, hydrochloric acid uncoils them, revealing the peptide bonds that connect the amino acids

Whole grains are more nutrient dense than refined grains.

True, whole grains are more nutrient dense than refined grains, which have had much of the grain kernel removed during processing

Women feel the effects of alcohol soon than men.

True. women have less water mass than men and less of the enzyme that metabolizes alcohol in the stomach. they therefore respond more quickly to narcotic effects of alcohol than men do.

the body can metabolize three alcoholic beverages per hour.

false, the body can in general only metabolize one drink every 1.5 hours

th best way to cure a hangover is to drink a bloody mary.

false, the only way to cure a hangover is time.