Report debunks 5 top food myths

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2 Eat sugar-free food and you won't gain weight.

So-called sugar-free food only means the food doesn't contain sucrose. A lot of drinks have sugar, and studies have indicated drinks containing sugar will increase chronic disease risk. Biscuits, bread and desserts also contain sugar to some extent. Some institutes suggest that for the majority of people, sugar in food should be less than 10 percent, with 5 percent being ideal.

Also: In lots of sugar-free food, the percentage of fat is often high, and fat provides twice the calories as sugar does in same amount of weight.