Setting the record straight on some food myths

It might be the day after April Fools’ Day, but don’t let these persistent nutrition myths fool you.

Myth 1: Sugar causes behavioral problems in kids.

Have a question of general interest? E-mail Chris Rosenbloom Fit to Eat columns Get out of rut: Try new fruits and vegetables  Three questions: Organic produce, iron and iodine, and tryptophan  Setting the record straight on some food myths         More Fit to Eat • Chris Rosenbloom, Ph.D., R.D., is a member of the nutrition faculty in the College of Health and Human Sciences at Georgia State University Related: • Carolyn O'Neil: Think of add-ons as accessories  Good links: • Evening Edge • AJC Food & Drink • AJC Health Channel • Diet and Nutrition headlines, resources • Atlanta Restaurant reviews and search • Low fat/ heart healthy recipes • Search recipes

Facts: Way back in 1995, a study published in the Journal of the American Medical Association concluded that “sugar does not affect the behavior or cognitive performance of children,” yet the American Academy of Pediatrics reports that 93 percent of parents ask about avoiding sugar when their children are diagnosed with attention-deficit hyperactivity disorder. Adults forget how active children are and when you add in the excitement of a birthday party or a holiday like Halloween, their behavior seems to get even wilder. Parents assume that sugar is causing their kids to go crazy. Of course, no child needs added sugar. Instead of restricting all sugar, focus on naturally occurring sugars in foods like fruits, 100 percent fruit juice or milk (yes, milk has sugar in the form of lactose) to sneak in vitamins and minerals needed by growing children. Let your child eat the birthday cake and Halloween candy — in moderation, of course.

Myth 2: Drinking water will help you lose weight.

Facts: With more than 350 bottled waters on the market and all kinds of outrageous claims, remember that water is not a magic weight-loss beverage. Our brains monitor thirst and hunger in different parts, and water doesn’t help us feel full or suppress hunger. Water incorporated into food (such as soup and fruits and vegetables) can help with weight loss, but not simply drinking water.

Myth 3: High-fructose corn syrup causes weight gain.

Facts: Not so, say several studies. High-fructose corn syrup is not sweeter than sugar and it doesn’t trick you into eating more calorie-rich foods. Last year the AMA said, “There is no proof that high-fructose corn syrup causes obesity.” We should limit our sugar intake — 32 grams or about 7 teaspoons per day — of all sugary rich foods and beverages, including high-fructose corn syrup, granulated sugar and brown sugar.

Myth 4: A low-fat diet is the healthiest diet.

Facts: Low-fat or high-carbohydrate diets can increase your blood sugar, insulin levels and triglycerides, unless you are extremely active. A smarter approach is to adopt a Mediterranean-style diet that includes healthy fats like olive oil, avocados, nuts and fatty fish, with lower intakes of meat and processed foods. Recommendations from most health organizations suggest consuming 25 percent to 35 percent of calories from fat, with an emphasis on the good fats, while eating fewer of the bad fats (saturated and trans fats).