It’s time to seperate fact from fiction. Here are five nutrition myths you should discard.

Myth: Eating late at night makes you gain weight.

FALSE: It’s not as much the time of day that you eat, after all, what about people who work shifts? It’s more about your total calories over the course of a day and how much activity and exercise you get. When you eat or snack later in the evening those post-meal foods are often higher in calories (ice cream, chips etc) so you may be adding calories to your day that you don’t need and this could result in weight gain. Additionally if you eat late at night you are less likely to be active enough to exercise off additional calories.

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Myth: Sugar causes diabetes.

FALSE: Consuming sugar or foods high in sugar will not automatically cause diabetes but if you eat a diet high in foods with added sugar it may result in weight gain. When you gain weight, whether as a child or adult, risk of Type 2 diabetes increases.

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Myth: Cow’s milk causes mucous production.

FALSE: Milk does not cause your body to produce mucus. Higher fat milks may have a similar mouth feel as saliva or phlegm and this may explain why some feel like there is more mucous production.

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Myth: No one should eat gluten.

FALSE: Gluten is a protein in grains (wheat, barley and rye) that gives structure to breads. Individuals with celiac disease (an autoimmune disease) cannot consume gluten because their bodies cannot absorb it and it causes damage to their intestines. There are some other medical conditions that may require individuals to avoid gluten, but for the majority of people, gluten-containing foods are not a health issue.

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Myth:Chickens are bigger now because they’ve been fed hormones.

FALSE: In the United States it is illegal to administer hormones to chickens. Broiler chickens that are bred for meat production are larger as a result of selective breeding, better housing and veterinary care and the high quality of their feed.

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Talk to Leah: Leah McGrath is the corporate dietitian for Ingles Markets. Follow her @InglesDietitian. Contact her at, 800-334-4936 or at

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