Butter or margarine? Diet myths busted

With a constant stream of information on what is (supposedly) good and bad for your health, it’s difficult to decide if winding down with a glass of red after work or ditching the margarine for real butter are good ideas. Registered dieticians Samantha du Toit and Annalien Turner debunk the most popular health myths:

1. Apple cider vinegar can make you lose weight

Taking a moderate amount (15 - 30 ml per day) of apple cider vinegar appears to promote slight weight loss (only 1-2 kg over 12 weeks) and provide a number of other health benefits. However, taking more than 30 ml per day is potentially dangerous.

2. Eating after 19:00 will make you fat(ter)

Gaining weight can only happen if you consume more calories than your body uses, no matter what time of the day you eat. However, some research shows this could be a significant factor for faster or easier weight loss if you have a certain genotype.

3. Intermittent fasting means you can’t eat for at least . . .

Evidence regarding the health benefits of fasting does not support the denial of meals as a health-promoting activity. In fact, fasting may actually be detrimental to one’s health by increasing insulin resistance while decreasing important liver detoxifying enzyme functions, muscle mass, nutrients and the ability to work and exercise.

4. Butter is better

Both are fats and should be used in moderation. It’s also important to look at one’s entire dietary intake rather than focusing on one aspect only. For heart health, soft tub margarines (poly-unsaturated fat) and limiting butter (saturated fat) are recommended.

5. Caffeine supports weight loss

Even though caffeine can boost metabolism in the short term, this effect is diminished in long-term coffee drinking due to tolerance. If you're primarily interested in coffee for the sake of fat loss, it may be best to vary your coffee drinking habits to prevent a tolerance.

6. Olive oil vs. canola oil

Both have pros and cons. Canola oil is one of the best oils for heart health. Derived from crushed canola seeds, it has less saturated fat than any other oil commonly used in the U.S. Cutting down on saturated fats helps lowering cholesterol levels. Olive oil complements greens like spinach and broccoli rabe, as well as dishes seasoned with onion or garlic.

7. All calories are equal

Yes, all calories are equal, however, different calorie sources have vastly different effects on hunger, hormones, energy expenditure and the brain regions controlling food intake.

8. Sugar causes cancer

Sugar contributes directly and indirectly to developing cancer, but is not solely responsible. Scientific research shows the risk for cancer depends on a combination of genes, lifestyle and environment – things we can and can’t control.

9. Low fat is good for you

To be labelled “low fat”, a food needs to have less than 3 g of fat per 100 g. We need minimal amounts of fat in our diet, and an excessive intake of fat is detrimental to our heart health. Reducing fat in a product also reduces its calorie content. However, sometimes food manufacturers pour other ingredients like sugar and salt into fat-free products.

10. 100% pure fruit juice is healthy

Pure fruit juice contains as much sugar and calories as regular soft drinks. Eating fresh, whole fruit is way more nutritious and contains only a quarter of the sugar and calories.

11. Brown sugar is healthier than white sugar

Because of its molasses content, brown sugar contains certain minerals, most notably calcium, potassium, iron and magnesium. White sugar contains none of these. Since these minerals are present in only minuscule amounts, there is no real health benefit to using brown sugar.

12. Never snack between meals

A healthy adult doesn’t need to snack. Three meals a day is sufficient. If you’re a snacker, the portions of all your meals at the end of the day must equal three meals. The exception is non-starchy vegetables, such as lettuce, cucumber, tomatoes and carrots.

13. Fat makes you fat

Fat contains a lot of energy. Ingesting more energy than you expend results in weight (fat) gain. However, any food ingested in excess of what the body requires, will contribute to weight gain.



14. Carbs are bad for you

Differentiation between “good” and “bad” carbohydrates should be made. “Bad” or simple carbohydrates are easily broken down into its simplest form, which is glucose. This spikes our blood glucose levels very quickly. “Good” or complex carbohydrates, e.g. whole grains, vegetables and fruit, are essential for optimal health.

15. Gluten-free is better

Few people are actually gluten intolerant. Going gluten-free is becoming a trend, rather than a medical/nutritional necessity. Gluten-free products are not always healthier, as it could contain higher amounts of fat, sodium and sugar.

16. If I work out, I can eat anything

Using all the energy one consumes should keep weight stable, but consuming more than one burns will result in the conversion of excess energy into fat.

17. Bacon, eggs and butter are health foes

One can consume up to six eggs a week, but rather leave bacon for a treat. Butter is a saturated fat and should rather be substituted with a healthier fat, such as olive or canola oil.

18. A white wine spritzer will support your diet

Consume wine in moderation (if at all). For women, a maximum of one glass of wine per day is recommended. For men, two glasses of wine can be consumed.

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