How much do you know about nutrition? It’s often hard to separate the truths from the myths when it comes to nutrition, but my mission is to research the latest credible findings and recommendations from educated and credentialed experts. So, let’s see how much you know about nutrition myths and truths. Take this week’s quiz – no peeking! The answers are below – I’m looking forward to your comments – Tell me what you know – and if you have a favorite myth, please post it below – along with the truth.

Questions: Myths & Truths

1. Fat-free diets are linked to the increase in obesity.
2. Polyunsaturated fat has fewer calories than other fats.
3. If the label says “fat free” you can be assured it’s lower in calories.
4. Eating eggs leads to high cholesterol.

 Answers: Myths & Truths

1. Fat-free diets are linked to the increase in obesity.

Truth. Yes, the advent of fat-free diets are linked to the increase in obesity. High in take of refined carbohydrates – juices, white flour – are not only linked to obesity, but also inflammation and may increase the risk for heart disease and diabetes. Since fat contains more than twice the calories per gram compared to protein and carbohydrates ( 9 vs. 4), it’s important to choose your fats wisely, but not eliminate them. Foods such as nuts, avocado, seeds and fatty fish contain immune-promoting monounsaturated fats and omega-3 fatty acids – and are linked to better health.

2. Polyunsaturated fats have fewer calories than other fats.

Myth. All fat has 9 calories per gram – and although some fats are healthy, because fat is highly concentrated in calories, be prudent – especially with added fats like deep friend foods and mayonnaise and butter.

3. If the label says “fat-free” you can be assured it’s lower in calories.

Myth. Experts link the “fat-free” craze to the increase in obesity. One of my favorite examples are cookies – “fat-free” can have the same calories per serving compared to the original. When manufacturers eliminate fat, they’ll often add more sugar to make up for the texture and taste changes. Yes, for sure – some reduced and fat-free dairy and dressings are lower in calories compared to the original, but read the label to compare ingredients and calories per serving – and choose wisely.

4. Eating eggs leads to high cholesterol.

Myth. The Dietary Guidelines For Americans are about to reflect new research that confirms that the data does not prove that eating more eggs leads to high blood cholesterol. Your overall diet, including the amount of refined carbohydrates and trans fat, is very important, however. Eggs are low in saturated fat and rich in important nutrients including protein, B vitamins and vitamins A, D and E.