Research on the glycaemic index of food shows that there are many popular beliefs about foods and carbohydrates that are not true according to Associate Professor Brand-Miller. Here are some of the more common ones.

Myth: Starchy foods like bread and potatoes are fattening. Not true. Bread and potatoes are rich in carbohydrate - the easiest fuel for our bodies to burn - and therefore among the best foods you can eat to help you lose weight.

Myth: Sugar is the worst thing for people with diabetes. Not true. Sugar and sugary foods in normal servings have no greater effect on blood sugar levels than many starchy foods. Saturated fat is far worse for people with diabetes.

Myth: Sugar causes diabetes. Not true. Sugar has no unique role in causing diabetes. Foods that produce high blood sugar levels may increase the risk of diabetes, but sugar has only a moderate effect on blood sugar levels.

Myth: All starches are slowly digested in the intestine. Not true. Some starch, like that found in potatoes, is digested in a flash, causing a greater rise in blood sugar than many sugar-containing foods.

Myth: Hunger pangs are inevitable if you want to lose weight. Not true. High carbohydrate foods, especially those with a low G.I. factor (for example, rolled oats and pasta) will sustain the feeling of fullness almost to the next meal.

Myth: Sugar is fattening. Not true. Sugar is no more likely to be turned into fat than any other carbohydrate. It's the total energy (calories) rather than the sugar in energy-dense foods that may contribute to new stores of body fat.

Myth: Starches are best for optimum sports performance. Not true. In many instances starchy foods (for example, potatoes) are too bulky to eat in the quantities needed for active sports people.

Myth: Foods high in fat are more filling. Not true. Recent studies show that high fat foods are among the least filling. It is extremely easy to passively "over consume" foods like potato chips.

Myth: Diets high in sugar are less nutritious. Not true. Studies have shown that diets high in sugar from a range of sources, including dairy food and fruit, often have higher levels of micronutrients such as calcium, riboflavin and vitamin C than low-sugar diets.

Myth: Sugar goes hand in hand with dietary fat. Not true. The reality is that high-sugar diets are usually low in fat and vice versa. Most sources of fat in the diet are not sweetened (for example, potato crisps) and most sources of sugar contain no fat (such as soft drinks). Yes, there are many foods high in both fat and sugar, such as chocolate, ice cream, cakes and biscuits, but these usually represent less than 10 percent of energy intake.