essay on food myths

5 Food Myths That You Should Stop Believing

Following the latest food and diet trends is like trying to figure out which reality TV star is feuding with the next.

It’s nearly impossible to keep up.

One month, a certain diet is all the rage. The next, it’s cutting this ingredient and detoxing with that.

With so much conflicting information out there, it’s no wonder you have a hard time knowing which foods are actually good for you and which ones are not.

To help you wade through the mess of misinformation, Gaetan Habekoss, M.D. , a primary care doctor at UW Neighborhood Ravenna Clinic, debunks some of the most prominent food myths out there. No “Real Housewives”-level drama required.

MYTH: Juice is healthy because it comes from fruits and veggies

Sorry, juice fans, but this one is busted. You’re better off eating an actual piece of fruit or serving of vegetables than gulping it down in beverage form.

“The main difference here is that with juice, you add a lot of calories all at once because of added sugars,” Habekoss says. “With a piece of fruit or a vegetable, you tend to feel a little fuller because there are additional healthy nutrients like fiber that you’re also ingesting.”

Take one study , for example, where participants were given either an apple, applesauce or apple juice at the beginning of a meal. Those who ate the apple reported feeling less hungry and consumed fewer calories afterward than their peers.

Another reason why juice is not as good for you as it seems? Some seemingly healthy juice beverages can contain as much added sugar as a can of soda . Yikes.

MYTH: Cutting carbs is a healthy way to lose weight

From Atkins to keto , low-carb diets have earned scads of superfans who hype these specialized eating plans for their ability to help you lose weight quickly.

Proceed with caution, Habekoss says.

“A low-carb diet doesn’t necessarily mean it’s healthy to then have a high fat intake,” he explains. “In general, I don’t recommend completely eliminating any food group or going too heavy on any one.”

Sure, you might shed pounds quickly when you first cut carbs, but eating with such strict restrictions may be hard to maintain in the long run. This often results in yo-yo dieting , which is not only disruptive to your body but also plenty discouraging if you’re trying to make a true lifestyle change.

Instead, Habekoss says, focus on eating in moderation from a variety of food groups.

And if you’re still interested in a low-carb diet, it’s important to talk with a doctor, nurse practitioner or dietitian first to ensure you’re still able to get all the nutrients your body needs.

MYTH: All fat is bad for your health

Despite what those fat-free food manufacturers would have you believe, your body needs fat in order to feel full and have enough energy to operate properly.

That said, there is a difference between healthy fats (aka polyunsaturated and monounsaturated fats) and unhealthy ones (trans fats and some saturated fats).

You get “good” fats from things like olive oil, nuts, fish and plant-based foods (hello, avocados), while not-so-good-for-you ones are often found in processed foods and animal products like red meat and butter.

“I suggest and encourage getting as many of the healthy fats as you can from plant sources,” Habekoss says. “People tend to be healthier when plant sources constitute the majority of their calorie intake.”

Wait a hot dog second. Does that mean you can only be healthy if you go vegan ?

Not at all. Just be sure to enjoy that juicy cheeseburger in — you guessed it — moderation.

MYTH: Coffee is an unhealthy habit

Breathe easy, caffeine lovers. You can still love your latte and drink it, too.

“Coffee does not actually appear to be linked to any specific health problem,” Habekoss says. “The only exception is if your coffee intake is too high, you stop drinking it abruptly and then have withdrawal symptoms — like headaches — as a result of that.”

In fact, some studies suggest that coffee has major health benefits and can reduce your risk of developing type 2 diabetes, liver damage and even Alzheimer’s disease. Coffee is also ranked as the top diet-related source of antioxidants for people in the United States, Italy, Spain and Norway.

The big health concern when it comes to coffee is more about how much you’re drinking in any given day and in what form. After all, those added sugars lurking in that Insta-worthy espresso beverage aren’t exactly good for you, and neither is being overcaffeinated for the umpteenth time today.

Feel free to sip your Americano in peace — just be sure to mind your intake.

MYTH: Detox diets and cleanses help remove toxins

Not only do cleanses not work, Habekoss says, but your body already has built-in systems to rid itself of toxins: the kidneys and liver.

“There’s no evidence that detox diets or juice cleanses are beneficial,” he explains. “In fact, there is some risk with these cleanses in that they can cause electrolyte abnormalities, which can directly lead to urgent health problems.”

You have to admit, nothing ruins that juice cleanse glow like a trip to the ER.

The exception to this rule is a medically required elimination diet , when you cut out certain items like gluten — looking at you, friends with Celiac disease — or dairy for a limited period of time to help identify a potential food allergy. Anything beyond that, Habekoss says, is too extreme.

So what’s the big takeaway from all these busted diet myths?

It’s plain and simple: Ditch the food fads and focus on eating a well-balanced diet and getting plenty of exercise.

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10 Nutrition Myths Experts Wish Would Die

We surveyed some of the country’s leading authorities to reveal the truth about fat, dairy, soy and more.

By Sophie Egan

Soy milk can raise the risk of breast cancer. Fat-free foods are healthier than high-fat foods. Vegans and vegetarians are deficient in protein. Some false ideas about nutrition seem to linger in American culture like a terrible song stuck in your head.

So to set the record straight, we asked 10 of the top nutrition experts in the United States a simple question: What is one nutrition myth you wish would go away — and why? Here’s what they said.

Myth No. 1: Fresh fruits and vegetables are always healthier than canned, frozen or dried varieties.

Despite the enduring belief that “fresh is best,” research has found that frozen, canned and dried fruits and vegetables can be just as nutritious as their fresh counterparts.

“They can also be a money saver and an easy way to make sure there are always fruits and vegetables available at home,” said Sara Bleich, the outgoing director of nutrition security and health equity at the U.S. Department of Agriculture and a professor of public health policy at the Harvard T.H. Chan School of Public Health. One caveat: Some canned, frozen and dried varieties contain sneaky ingredients like added sugars, saturated fats and sodium, Dr. Bleich said, so be sure to read nutrition labels and opt for products that keep those ingredients to a minimum.

Myth No. 2: All fat is bad.

When studies published in the late 1940s found correlations between high-fat diets and high levels of cholesterol, experts reasoned that if you reduced the amount of total fats in your diet, your risk for heart disease would go down. By the 1980s, doctors, federal health experts, the food industry and the news media were reporting that a low-fat diet could benefit everyone, even though there was no solid evidence that doing so would prevent issues like heart disease or overweight and obesity.

Dr. Vijaya Surampudi, an assistant professor of medicine at the University of California, Los Angeles, Center for Human Nutrition, said that as a result, the vilification of fats led many people — and food manufacturers — to replace calories from fat with calories from refined carbohydrates like white flour and added sugar. (Remember SnackWell’s?) “Instead of helping the country stay slim, the rates of overweight and obesity went up significantly,” she said.

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Nutrition myths debunked

During the COVID-19 pandemic, maintaining a healthy diet is more important than ever. With major disruptions expected in food systems, ensuring access to nutritious foods is paramount. It's also critical to dispel myths and misconceptions. Lauren Landis, who joined WFP in 2009, having worked for USAID and Save the Children, is well placed to do that— since 2016 she's been the agency's Director of Nutrition. Interview by Ljubica Vujadinovic

Does an apple a day keep the doctor away?

Myths and misconceptions about food and nutrition abound across the world. We all grew up with them, such as grandmothers' tales about cures for the common cold. Not all myths are harmful, but I think it's important that people don't get confused by nutrition. In answer to your question — no!

Peru's pots of goodness: WFP dishes food in remote communities

Sure it is a science, but there is also a lot of common sense in nutrition — most of us have a pretty good idea what sorts of foods make our bodies perform well. However, there are some myths and misconceptions we need to dispel, as they can be damaging at critical times such as now with the COVID-19 pandemic.

What are three key myths about nutrition?

The notion that there is one, single food that can ensure good health . There is so much fake information across digital media spaces claiming particular foods — like garlic, lemon or bananas — can protect us from disease. These are very dangerous myths. A healthy diet is composed of a variety of foods from different food groups: staple foods, such as rice, pasta, grains, roots and tubers; fruits and vegetables; protein sources, such as lentils; as well as moderate amounts of different animal-source foods. Requirements for a healthy diet vary depending on age, gender, activity level and the environment where people live, whether in cold or hot climates. It's important to remember a healthy diet is a well-balanced one.

Another common myth we encounter in some of the countries WFP works in is that men by default have higher nutrient needs than women . This misconception often results in women eating last and least, especially in times of crisis.

Adolescent girls remain particularly vulnerable to all forms of malnutrition. A pregnant or breastfeeding adolescent girl has the greatest nutrient needs in a family. Failing to meet these needs comes at a very high price — it affects both the adolescent girl, whose body may still be growing, as well as her child's physical and mental development.

Finally, there is the common misconception that nutrition issues affect only people in developing countries . Every country in the world is affected by at least one form of malnutrition. For example, micronutrient deficiencies — also known as ‘hidden hunger' — affect 2 billion people around the world.

Even overweight and obesity are considered a form of malnutrition. As we watch obesity rates skyrocket in many developed countries, we are also seeing these rates climb in many developing countries. Many countries suffer from the ‘double burden', where both undernutrition and overweight exist in the same communities and even within the same household. This is not surprising as the root cause is the same — a lack of healthy diets.

Is it true that good nutrition starts in the womb?

The first 1,000 days of life — from pregnancy to a child's second birthday — has a profound impact on a child's ability to develop, learn and thrive. Research shows investing in nutrition during this period helps ensure good health down the line. In short, making sure our children are well-fed can help increase their future productivity and the productivity of countries, while lowering healthcare costs. Well-nourished mothers are more likely to give birth to well-nourished children.

World Health Day: WFP's response to COVID-19 in pictures

How is WFP tackling myths?

An important part of improving nutrition in many countries is about access to good nutrition education and information. WFP addresses poor-quality diets and nutrition education gaps in various ways: social behaviour change communication strategies include provision of micronutrient supplements, and school-based programmes that help children to get both a healthy meal at school and education about healthy diets as part of the curriculum.

How the contagion of conflict in the Sahel could spread across West Africa

Improving nutrition nearly always requires some level of behaviour change. Even when we know what we should eat to have a healthy diet, we sometimes need a ‘nudge' to help us make those better choices — the banana versus the chocolate bar.

Often grandmothers and aunties can have a big impact on what the family believes are foods that are good for them and should be consumed. However, we find that it is not only important to educate children and mothers but also the wider family — fathers too. To change an eating culture, you also need to include community leaders, religious leaders, and local and national governments.

WFP works with a diversity of sectors and governments to scale up evidence-based nutrition programmes. Through in-country and regional partnerships, as well as through leadership and participation in global coordination platforms, such as the Scaling Up Nutrition (SUN) movement, partnerships remain a cornerstone of WFP's nutrition work.

Getting nutrition right today can have a huge impact on our ability to keep ourselves and our children healthy in the face of COVID-19, and any future emergencies we might face. Nutrition is crucial to building resilience and ensuring the health, wellbeing and economic success of our future world.

Learn more about nutrition at the World Food Programme .

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20 Popular Food and Nutrition Myths You Shouldn’t Believe

Don’t fall for these common misconceptions about healthy eating. Knowing the truth can help you reach a healthier body — and a happier mind.

Nutrition can be a hotly contested topic, but health experts agree that eating well is actually simple. “No matter which way you slice and dice the information, the conclusion is you should mostly eat a whole, minimally processed diet rich in vegetables, fruits, whole grains, beans, legumes, nuts, seeds, and water. If you can do that, you can’t go wrong,” says preventive medicine specialist David L. Katz, MD , coauthor, along with Mark Bittman, of How to Eat: All Your Food and Diet Questions Answered .

In essence, says Dr. Katz, there shouldn’t be a need for another nutrition book (like his!), and yet nutrition confusion remains. Here, we cut through some of the bigger food myths out there to help you eat better starting today.

1. ‘Low-Carb’ Means ‘Grain-Free’

Carbohydrates include highly processed foods, like crackers, chips, bread, and breakfast cereal. But the category also includes berries, spinach, beans, lentils, and plant-based foods that contain fiber and a variety of health-promoting nutrients, says Katz.

2. Carbs Are Bad (and Should Be Avoided)

Consuming high-fiber, unrefined carbohydrates — whole grains, legumes, fruit, and vegetables — is linked to a reduced risk of chronic disease, says Abbey Sharp, RD , a registered dietitian in Toronto and the author of The Mindful Glow Cookbook . A  series of research reviews backs up this notion. “Stop fearing all carbs,” Sharp says.

3. Breakfast Is the Most Important Meal of the Day

“There’s nothing special about breakfast,” says Katz. The first food you eat during the day is technically breakfast, but it doesn’t need to be consumed early or include certain types of foods.

4. Snacking Is Bad for You

Snacking takes the edge off your hunger and can work for or against you depending on what you’re eating. Katz recommends apples, walnuts, bananas , carrots, hummus, and bean dip as nutritious snacks. Skip highly processed vending machine food that will spike (and then crash) your blood sugar.

RELATED: 8 Healthy High-Protein Snacks to Power You Through the Day

5. Always Eat Fresh Produce

“Sometimes, frozen produce may be healthier than fresh,” says Sharp. “Frozen produce is often flash frozen at the peak of ripeness, while some fresh produce is picked before it’s ripe.” The nutrition in fresh produce may degrade as it’s shipped to stores, according to  research .

6. Always Eat Local Food

Eating locally produced food is a worthy aim. However, the most important goal is to eat more fruits and vegetables — even if they were grown far away, says Katz.

7. Organic Produce Is Better Than Conventional

If you can afford organic, eat organic, advises Katz, since organic produce contains fewer potentially harmful chemical residues, according to research . But if it’s out of your budget, buy conventional, and rinse it off before eating to reduce the amount of pesticide residue. The most important thing is eating more fruits and vegetables.

RELATED: Why Are Healthy Eating Habits Important?

8. You Need to Detox or Reset

The beauty of having organs, such as lungs, skin, kidneys, and a liver, is that your body relies on them to detox your body naturally, says Sharp: “You don’t need to buy an expensive detox program to improve your health.”

7 Myths and Facts About Gluten

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9. you should avoid gluten.

Gluten is a protein found in wheat, rye, and barley, according to the Celiac Disease Foundation . About 90 percent of people are gluten tolerant and consume these foods just fine, Katz writes. What’s more, research shows that among people who believed they were sensitive to gluten, 86 percent could eat it just fine. Unless you have celiac disease or a gluten sensitivity , you can continue to cook foods with gluten, such as whole grains.

10. Low-Fat Versions of Foods Are Better for You

Skip fat and you’re skipping out on the most satiating nutrient. Plus, low-fat foods often backfire: “These alternatives are often higher in sodium and sugar to make up for the lack of mouthfeel [from removing the fat], so they’re not necessarily healthier,” says Sharp.

RELATED: Good vs. Bad Fats for the Heart

11. Green Juice Is Good for You

Turning produce into juice strips away the fiber, making juice a more concentrated source of sugar. The end result is a higher glycemic load, which means your blood sugar will surge after drinking the juice , according to How to Eat . It’s better to consume whole fruits and vegetables.

12. Sweet Potatoes Are Healthier Than White Potatoes

The humble white potato gets short shrift, but it shouldn’t. “People demonize potatoes over sweet potatoes , but the nutrient composition is quite similar,” says Sharp. Sweet potatoes have more vitamin A and an additional gram of fiber, but white potatoes have more potassium (essential for helping regulate blood sugar), she says. Nutrition info from the U.S. Department of Agriculture on sweet and white potatoes backs up these details. The verdict: Include a combination of sweet and white taters in your diet.

13. Beans Are Toxic

This hinges on the idea that beans contain lectins, which are supposedly poisonous — it’s how the fad diet called the lectin-free diet came about. Lectins are most abundant in raw, dried beans (canned beans tend to be low in lectins). But because you cook beans before you eat them, that process reduces some of the lectin content, according to the Harvard T.H. Chan School of Public Health . Also, beans are one of the healthiest foods you can eat, says Katz. “Beans are a mainstay of all five Blue Zones diets . Every study that has looked at beans has found that a higher intake is connected to better health outcomes, in areas like weight, heart disease, and dementia ,” he says.

RELATED: 6 Expert Tips for Switching to a Plant-Based Diet

14.  A Glass of Red Wine Is Needed for a Healthy Heart

Most people wouldn’t actually derive a benefit from a nightly glass of vino. If you enjoy wine, can stick to moderate drinking recommendations, maintain a healthy lifestyle, and have a family history of cardiovascular disease, you may benefit, says Katz. Otherwise, there’s no reason to start drinking in the hope of protecting your heart.

15. Eggs Will Kill You

It’s not as dramatic as it sounds. “ Eggs have been unnecessarily demonized because they contain dietary cholesterol,” says Sharp. However, more recent research shows that saturated and trans fats in your diet stimulate the liver to make cholesterol, says Harvard Health Publishing . And so, the bigger concern when it comes to unhealthy levels of cholesterol in your body is saturated-fat-rich foods, not necessarily foods higher in cholesterol. And eggs are a food that’s lower in saturated fat. The American Heart Association recommends sticking with about one egg per day. (If you have a couple of eggs twice a week, you’re still under an appropriate limit.)

16. Nuts Will Make You Gain Weight

They may be rich in fat and calories, but they also contain a good amount of protein, fiber, vitamins, and minerals. Research has shown that nut eaters have a reduced risk of gaining weight and becoming overweight or obese compared with those who avoid the food. Of course, overeating anything, including nuts, can lead to weight gain. Stick to a handful of nuts a day, or about 1 ounce (oz), according to one study . Opt for something like plain almonds over honey-roasted almonds, says Katz.

RELATED: The Best Nuts for Your Heart

17. There Is One Perfect Diet Plan for Everyone

Every diet wants its followers to believe it is the tops, but “there is no such thing as a perfect diet,” says Sharp. “The best diet is the one that promotes variety in nutrients, adds enjoyment, and can easily be sustained without a sense of deprivation.”

18. Calories In, Calories Out Is All That Matters

Folks looking to lose weight have heard this rallying cry, but diet quality matters when it comes to your health and ability to lose weight, says Sharp. Research has shown that as long as you’re eating a high-quality diet, you can lose weight temporarily on a low-fat or low-carb diet.

19. Meat Is Needed to Have a Balanced Diet

In the world’s healthiest eating patterns (such as the Mediterranean and DASH diets ), meat is consumed in small amounts or not at all, according to How to Eat . Bottom line: Meat is an optional part of your diet; though for the health of the planet, you should probably eat less of it, Katz writes.

RELATED: How 11 Popular Diets Affect the Environment

20. Fatty Foods Will Make You Fat

“Diets that are higher in fat tend to be just as effective at encouraging weight loss as diets that are low in fat,” says Sharp. For instance: One study   found that of the 41 overweight dieters who participated, those assigned to 12 weeks of a low-carb, high-fat diet saw bigger reductions in weight, triglycerides, insulin, and glucose levels compared with those who followed a low-fat, high-carb control diet.

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

• Reynolds A, Mann J, Cummings J, et al. Carbohydrate Quality and Human Health: A Series of Systematic Reviews and Meta-Analyses. The Lancet . February 2, 2019.
• Li L, Pegg RB, Eitenmiller RR, et al. Selected Nutrient Analyses of Fresh, Fresh-Stored, and Frozen Fruits and Vegetables. Journal of Food Composition and Analysis . June 2017.
• Baranski M, Srednicka-Tober D, Volakakis N, et al. Higher Antioxidant and Lower Cadmium Concentrations and Lower Incidence of Pesticide Residues in Organically Grown Crops: A Systematic Literature Review and Meta-Analyses. The British Journal of Nutrition . September 14, 2014.
• What Is Gluten? Celiac Disease Foundation .
• Capannolo A, Viscido A, Barkad MA, et al. Non-Celiac Gluten Sensitivity Among Patients Perceiving Gluten-Related Symptoms. Digestion . May 30, 2015.
• Sweet Potato, Cooked, Baked in Skin, Flesh, Without Salt. U.S. Department of Agriculture . April 1, 2019.
• Potatoes, Baked, Flesh and Skin, Without Salt. U.S. Department of Agriculture . April 1, 2019.
• Lectins. Harvard T.H. Chan School of Public Health . January 2022.
• Food Guidelines. Blue Zones .
• Ask the Doctor: Are Eggs Risky for Heart Health? Harvard Health Publishing . December 14, 2021.
• Are Eggs Good for You or Not? American Heart Association . August 16, 2018.
• Freisling H, Noh H, Slimani N, et al. Nut Intake and 5-Year Changes in Body Weight and Obesity Risk in Adults: Results From the EPIC-PANACEA Study. European Journal of Nutrition . October 2018.
• Jackson CL, Hu FB. Long-Term Associations of Nut Consumption With Body Weight and Obesity. The American Journal of Clinical Nutrition . July 2014.
• Gardner CD, Trepanowski JF, Del Gobbo LC, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA . February 20, 2018.
• Zinn C, McPhee J, Harris N, et al. A 12-Week Low-Carbohydrate, High-Fat Diet Improves Metabolic Health Outcomes Over a Control Diet in a Randomised Controlled Trial With Overweight Defence Force Personnel. Applied Physiology, Nutrition, and Metabolism . November 2017.

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9 Common Food Myths Debunked

Get the facts, make smart dietary choices.

New studies come out on a regular basis touting the health benefits or risks of eating certain foods. Sometimes, the information contradicts earlier research or refutes common claims. This makes it difficult to determine which foods really do lead to better health.

Nadia Nunes Cavalcante Parr, MD, an internal medicine physician at Scripps Coastal Medical Center Encinitas , helps clarify misconceptions about some foods to help you make smarter dietary choices.

1.   Myth: All fat is bad

Fats in our diet have gotten a bad name for a long time now. Low and non-fat foods are widely promoted as healthier. But are all fats bad? The answer is no.

“The fact is there are healthy fats and unhealthy fats. Some, when eaten in moderation, have heart health benefits,” Dr. Parr says.

Saturated and trans fats are the unhealthy fats that should be limited. Saturated fats can be found in butter, cheese, red meat and other animal-based foods . Trans fats are found in animal products, egg yolks, high fat dairy products, full fat yogurt and cheeses.

Monounsaturated or polyunsaturated fats are considered healthy fats when eaten in moderation. Most fats in your diet should come from these two fats. They can be found in vegetable oils, nuts, seeds, whole olives, avocados and fatty fish.

Healthy fats can help reduce high cholesterol levels in your blood and lower your risk of heart disease and stroke. These fats are important for energy, hormone production, cell function and absorption of nutrients.

2.   Myth: Fresh fruits and vegetables are healthier than frozen or canned types

Almost all fruits and vegetables — whether they are fresh, frozen, dried or juiced — can contribute to a healthy diet.

Studies show frozen or canned fruits and vegetables can be just as nutritious as fresh produce. They also cost less. The only things to watch for are added ingredients, such as sugars, saturated fats and sodium.

“Make sure to read the nutrition labels and choose products that keep those added ingredients to a minimum,” Dr. Parr says. “These added ingredients should be avoided if possible, specially added sugar. If any added salt is seen, just make sure to stay under your daily recommended salt intake.”

Unfortunately, most Americans don’t come close to filling their plates with enough fruits and vegetables. The lack of produce in American diets help explain the rise in diet-related illnesses, such as obesity and diabetes.

Fortunately, there are many ways to work in more fruits and vegetables per day into our diets.

3.   Myth: You can’t get enough protein from plant-based foods

Proteins are needed for the body to function properly. Animal-based foods are considered complete proteins because they contain all nine essential amino acids that our bodies need to build protein. Plant-based foods generally lack one or more of the essential acids. However, it’s not hard to get your fill of protein from a plant-based diet .

“People who want to meet their protein needs without consuming meat or dairy may do so by consuming a variety of vegetables, fruits, grains and legumes,” Dr. Parr says.

Some of the best sources of plant-based protein are soy-based products, such as edamame and tofu. Legumes, including beans, chickpeas and lentils, are also a great source of plant-based protein.

Plant-based protein has one clear advantage over animal-based protein. Only animal-based foods are associated with high intakes of saturated fats and cholesterol, which increases the risk of heart disease.

4.   Myth: Soy-based foods are harmful to your health

Current evidence does not support that soy consumption is harmful to people. The exception may be people who are allergic to soy.

Concerns have been raised about the relationship between soy and certain health issues. High doses of plant estrogen in soy called isoflavones have been found to stimulate breast tumor cell growth in animal studies. However, studies do not indicate a link between soy and breast cancer in humans.

Studies also show consuming soy products, such as tofu, tempeh, edamame, miso and soy milk, may have a protective effect toward breast cancer risk and survival.

Soy products also contain nutrients that can help reduce the risk of heart disease, including high quality protein, fiber, vitamins and minerals. Soybeans are low in saturated fats compared to animal sources of protein.

As a plant-based source of protein, soy foods can be part of a healthy vegetarian diet, according to the 2020-2025 Dietary Guidelines for Americans .

“The healthiest soy foods are the least processed,” Dr. Parr adds.

5.   Myth: Organic produce is more nutritious

The term organic refers to the way agricultural products are grown and processed. In the United States, produce labeled certified organic must be grown without the use of synthetic pesticide, bioengineered genes, petroleum-based fertilizers and sewage sludge-based fertilizers.

While there is some evidence that organic produce has potential health benefits, there are no definitive conclusions that organic is better . When compared with conventionally farmed produce, organic produce has the same vitamins, minerals, antioxidants, proteins, lipids and other nutrients, as well as the same number of calories.

Simply put, the health benefits of organic food are still unclear. There isn’t any long-term, conclusive evidence that consuming organic products can improve health or lower disease risk.

“Whether you eat organic or conventionally grown produce, fruits and vegetables of all types are nature’s gift to us,” says Dr. Parr.

If the decision to buy certain produce comes down to price, Dr. Parr says both organic and non-organic produce are nutritious and beneficial to your health. However, if your main reason for buying organic is to limit exposure to pesticides, the extra cost will be worth it.

For more information, check out the annual list of the 12 crops that feature the highest amounts of pesticide residue, termed the Dirty Dozen . The Clean Fifteen list refers to 15 crops that have the lowest levels of pesticide contamination, including avocados, sweet corn and pineapples.

6.   Myth: You should avoid all processed foods

Not all processed foods are created equal, says Dr. Parr. Whole foods blended in a food processor are still the same food. Some processed foods are good for you, such as nut butters, canned light tuna packed in water and plain flash-frozen fruits and vegetables.

Examples of processed foods that are not so healthy dietary choices for you are those with:

• Sweeteners (syrup, sugar, artificial sweeteners, such as aspartame)
• Food coloring
• Preservatives (sodium, oils, nitrites, sulfites)
• Additives (corn, soy, cottonseed, cereal by-products)

“Choose processed foods that most closely resemble their natural state. If the packaging lists a lot of scientific-sounding ingredients, that food is probably not your healthiest choice,” Dr. Parr says.

7.   Myth: Multigrains and whole grains are the same

Multigrain and whole grain are not the same. Whole grains consist of the unrefined grains whose components — the bran, germ and endosperm — are still intact along with all the fiber, vitamins and minerals produced by nature. Whole grains are more nutritious, and consumption is associated with lower risk of several diseases.

Multigrain foods are made with more than one grain — but none may be whole grains. Because brown bread is often associated with being healthier than white bread, loaves labeled as multigrain may be dyed to appear darker. Most lack nutritional value after the refining process.

When buying whole multigrain products, look for the “100% Whole Grains” stamp on packaging and reading food labels carefully to be sure they list whole wheat, whole oats and whole grain.

8.     Myth: Eggs are bad for your health

Eggs — particularly the yolks — have gotten a bum rap over the years for being high in cholesterol. Research has shown that the cholesterol from eggs does not have a significant effect on blood cholesterol.

Conventional wisdom today holds that moderate consumption of eggs is just fine. A 2019 study showed that high consumption of eggs could increase the risk of heart disease, however. So, the debate continues.

If you like eggs, Dr. Parr recommends eating them in moderation but to pay close attention to the amount of cholesterol in your diet, especially if you are already at risk for heart disease. The key is knowing your risk factors.

The American Heart Association suggests one egg (or two egg whites) per day as part of a healthy diet.

9.   Myth: A gluten-free diet is good for everyone

Gluten is a protein found in grains like wheat, barley, rye and some oats. There is no reason to avoid gluten in your diet, unless you have a sensitivity to gluten or have been diagnosed with celiac disease. If you are sensitive to gluten, incorporate gluten-free grains, such as corn, millet, rice or quinoa, into your meals.

Whatever you choose, Dr. Parr recommends incorporating grains into your diet every day to get the nutritional benefits of complex carbohydrates, vitamin B and iron.

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Credit: Robert Neubecker

Fact, fiction, or somewhere in between?

Hopkins experts take on top food myths.

By Jeanette Der Bedrosian

Don't eat after 8 p.m. Wait—don't eat before noon? Have a glass of red wine; it's good for your heart! Actually, no amount of alcohol is good for your health. Nix the carbs. Nix the red meat. Nix the eggs.

Navigating today's conflicting advice about nutrition can be confusing. Food myths—those pronouncements about what we should eat and when—are seemingly everywhere. But just how do these half-truths originate, and how do they spread into the mainstream?

"How much time do you have?" says Liz Nussbaumer , a project director with the Johns Hopkins Center for a Livable Future , with a laugh. "No, I'm kidding. It's a very good question."

"Nowadays, it's social media and access to the internet," answers Selvi Rajagopal , a Johns Hopkins obesity medicine specialist. "Finding answers on Google is a finger touch away, so it's really just easy and available information coming from all sources."

"We're used to viewing social media on our phones, and we just quickly scroll," adds Christine McKinney , a registered dietitian with Johns Hopkins. "We might only be seeing the headline or maybe the first two sentences. We're maybe not getting the full story or reading all of what was in the article." And, she adds, we're certainly not fact-checking everything that comes across our feed.

Beyond those "fitfluencer" TikToks and health blogs, they add, there are ad campaigns from major multinational corporations seeking to influence consumer habits; lobbyists who want a say in what goes onto your local elementary school's lunch menu; and, of course, your well-intentioned friends sharing the latest fad diet guaranteed to help you LOSE THREE INCHES—FAST.

Eager to cut through the noise, we turned to a panel of experts for the truth—the science-backed, evidence-based, fact-checked truth—behind some common food myths.

You should drink eight glasses of water a day

The verdict: fill that stanley cup, but don't stress too much.

Image credit : Robert Neubecker

First off, McKinney asks, what size glass are we talking? "I find that so funny because we all drink out of different size glasses," she says. The National Academy of Medicine recommends a daily water intake of 15 cups for men and 11 cups for women . But McKinney notes that about 20% of that water can come from foods such as fruits and vegetables. "And fluids like coffee, tea, sparkling waters, juice, even soda or sweetened beverages, all of that does technically count toward our overall fluid intake," she says.

Generally speaking, eight, 8-ounce glasses of water is a good starting point, she says. Drinking water can help with weight management, digestion, healthy joints, and even regulating body temperature. If you don't want the bother of tracking your fluids, McKinney suggests keeping it simple. Is your urine a pale yellow? Are you thirsty? If the answer is yes and no, respectively, you're likely in good shape.

Don't eat past 8 p.m.

The verdict: +1 for the early bird special.

This one's complicated, but the consensus is that there is some truth to the old adage not to eat after 8 p.m. While "calories don't magically count more at night just because they were consumed at night," McKinney says, eating later in the evening has been shown to impact our hunger and satiety hormones, even into the next day. And some research has shown that eating before bed is linked to less restful sleep . "I like the idea of encouraging people not to eat two to three hours before going to bed, just to give your body time to digest," she says. "Otherwise, you're trying to go into sleep mode and your body's still working on digestion."

Rajagopal adds that our bodies are more active during the day, so we burn through energy from food much more efficiently. "Even if you're sitting at a desk doing work, your brain still needs energy, your body needs energy," she says. Toward the end of the day, she says, our bodies don't process glucose as efficiently, causing a higher spike in blood sugar and insulin each time you eat. "Which means we're storing more of what we eat. You're more likely to gain weight, and you're more likely to develop insulin resistance if you keep eating most of your meals later."

One final note: McKinney says to take note of the types of foods you tend to reach for after 8 p.m.—is it ice cream, popcorn, chips, and cookies? Might be best to close the kitchen after dinner.

Raw veggies are more nutritious than cooked ones.

The verdict: cooked vegetables get a raw deal.

It is true that some nutrients are lost during the cooking process, McKinney says, particularly when vegetables are boiled, cooked at high temperatures, or heated for longer periods of time. But, she says, cooking also increases the availability of nutrients in some veggies . For example, our bodies better absorb lycopene , an antioxidant linked to improved heart health and reduced risk of certain cancers, from cooked tomatoes than raw. "Also, the availability of calcium or magnesium can be increased by cooking vegetables. Carotenoids—they're found in yellow, orange, and red vegetables—are converted to a form of vitamin A that is better absorbed when cooked ." Not to mention, a plate of roasted broccoli topped with lemon, pepper, and parmesan cheese might just lead you to eat a few more nutrient-packed bites than a raw veggie platter. Your best bet, McKinney says, is to incorporate a combination of raw and cooked vegetables into your weekly menu.

Cut the carbs for health.

The verdict: whole grains, whole lot of benefits.

As a doctor who regularly sees patients concerned about diabetes, Rajagopal says the No. 1 myth she hears is that carbs are a no-no. "It's not so much that carbohydrates are somehow the devil," she says. Diets that are rich in whole, complex grains are good for long-term health and reduce your risk of cardiovascular mortality. "But nobody says that. Everybody is too busy saying that it's bad for you."

Avoid highly processed options like white bread, she says, which have been stripped of vital nutrients such as protein, fiber, vitamins, and minerals. "By the time it gets to you, the consumer, your body is doing virtually no work to absorb it, so your blood sugar rises rather quickly because there's really no barrier to entry," she says.

Rajagopal says it's important for people to educate themselves on how to read food labels in order to make wise choices. Start with the USDA's website , she says. A few quick tips: Look for whole grains versus processed ones, such as enriched white flour; fiber is your friend; and the less added sugar, the better.

Juice and smoothies are health food.

The verdict: it's a vita-mixed bag.

Define a smoothie, Rajagopal challenges readers. "It's just a general catchall term for blending things together. It could be a milkshake! So, it depends on what's in that blender." A pre- or post-workout smoothie with whole fruits (skin and all), protein, and greens could be a great choice to provide energy and help rebuild muscles, she says. But a sugar bomb with pineapples, bananas, and honey may lead to a blood sugar spike for a less active person with prediabetes. As for juice, proceed with caution. Conventional store-bought juice frequently contains more sugar and less fiber, antioxidants, vitamins, and minerals than whole fruit, Rajagopal says. 100% fruit juices, which may contain pulp, are more nutrient-dense but still have a high concentration of sugar compared to whole fruits.

Wild-caught seafood is better than farmed.

The verdict: either way, it's a net win.

Wild salmon is leaner , while farmed salmon is higher in essential omega-3 and omega-6 fatty acids, says Liz Nussbaumer, director of the Seafood, Public Health & Food Systems Project at the Johns Hopkins Center for a Livable Future. Nutritionally, she says, "both are sufficient—it's not like either one is under the recommended amount." When planning your meals, the seafood experts at the Center for a Livable Future say it's far more important to think about the type of fish, the cut, and the method of cooking .

"Are you eating just the filet, which is still often protein-rich, but may be missing some of the micronutrients?" she asks. "Or are you eating a small, whole fish, where you're getting a lot of micronutrients from the head, calcium from the bones, and vitamin A from the eyes?" Seafood from marine and freshwater aquaculture is a primary source of nutrients for millions of people around the world. And "whether it's farmed or wild, it's often nutrient-dense," she says. "It's lean protein, it has healthy fats, and it's more sustainable than beef or pork."

Eating fat makes you fat.

The verdict: don't fear the f-word.

Dietary fat doesn't automatically become body fat, McKinney advises. Research shows that moderate- or even high-fat diets , including keto, can help people lose just as much weight as a low-fat diet. "Fat is more calorie-dense, so that can be concerning for some people, but fat has a lot of good roles in our bodies , too," she says. Fat helps us stay warm, absorb nutrients, and produce hormones. And, importantly, it helps us feel full for longer. Stick to unsaturated fats —avocados, nuts, seeds, and oils—rather than saturated fats like butter, cheese, fried foods, and red meat, which can increase your risk of heart disease or stroke, she says.

Jeanette Der Bedrosian is associate editor of Johns Hopkins Magazine .

Posted in Health

Tagged nutrition , food , consumer behavior , diet , misinformation

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19 Nutrition and Diet-Related Myths To Watch Out For

There are many different nutrition and diet-related claims that are evidence-free.

Such claims can be unhelpful for individuals who are attempting to make healthier nutritional choices.

However, given that so many myths exist, it can be challenging to separate the truths from the falsehoods.

This article lists some of the most prevalent nutrition myths and explains why each one is misleading.

1) There’s One Perfect Way To Eat For Everyone

Log on to your social media platform of choice, and you’ll be able to find thousands of anecdotes about people who have improved their health with a plant-based diet. Many of these people will also strongly advocate for the diet as “the solution” for all kinds of problems – for everyone.

However, thousands of other people will claim that a strict ketogenic diet is the only solution to “rescue your health.”

To put it another way: people can be very passionate about dietary systems that worked for  them. 

In truth, different diets work for different people , and there is no need for the way someone eats to have a name tag. According to randomized clinical trials, low-carb diets can result in weight loss and improvements to numerous different health markers ( 1 , 2 , 3 ).

However, the same is true for low-fat diets, too: human clinical trials show that high carbohydrate diets can result in weight loss and improvements to various health metrics also ( 4 , 5 , 6 ).

Personal preference is critical. If someone finds success on a vegan/ketogenic/paleo/high-protein or any other diet, then that is great. The most important thing is to follow a way of eating that you enjoy, that provides ample protein, sufficient vitamins and minerals, and carbohydrate/fat sources as preferred.

A diet that doesn’t meet personal dietary preferences is unlikely to be sustainable, and an enjoyable way of eating plays a big part in dietary adherence ( 7 ).

2) Fat Is Bad For You

While it is true that some types of fat are associated with detrimental health outcomes, this does not mean that all dietary fat is bad for you.

Past studies have strongly suggested that trans fat may cause harm, with a systematic review and meta-analysis of 12 large observational studies demonstrating that a higher intake of trans fat increased both total mortality and cardiovascular mortality ( 8 ).

It is also true that specific saturated fatty acids (mainly lauric, myristic, and palmitic acid) tend to increase LDL cholesterol levels when consumed in high amounts. LDL is an independent risk factor for cardiovascular disease ( 9 , 10 ).

However, plenty of foods that contain saturated fat also offer a wide range of beneficial nutrients, and not all saturated fatty acids increase LDL. For instance, stearic acid (as found in cocoa/chocolate) may potentially even lower LDL ( 11 ).

Furthermore, many other types of dietary fat are associated with health benefits:

• A Cochrane systematic review on omega-3 intake examined 28 randomized controlled trials that exhibited a low risk of bias and lasted for longer than 12 months. The results demonstrated that increased omega-3 intake likely slightly reduced mortality from heart disease ( 12 ).
• Monounsaturated fatty acids (from sources such as olive oil) are consistently associated with lower mortality in rigorous systematic reviews of the evidence ( 13 , 14 ).
• In a further Cochrane systematic review on polyunsaturated fatty acids, the researchers analyzed 49 randomized controlled trials featuring 24,272 participants. The results found that increasing polyunsaturated fat intake probably slightly decreases heart disease events and deaths ( 15 ).

Therefore, no, as a blanket statement, fat is not “bad for you.”

3) Carbs Are Bad For You

While some people claim that fat is bad, others insist that all dietary carbohydrate is bad for you.

The claim usually sounds something like this:

• Carbohydrate-containing foods increase blood sugar levels after a meal.
• Higher fasting blood sugar levels are associated with increased risk for type 2 diabetes, cardiovascular disease, and all-cause mortality ( 17 ).
• Therefore, carbohydrates are bad.

However, there is a big difference between fasting blood glucose levels and postprandial blood glucose (‘postprandial’ simply means after a meal).

Fasting blood glucose levels represent the amount of sugar in the blood when we haven’t eaten, and they are usually taken after an overnight fast. In contrast, postprandial blood glucose increases are temporary, and in healthy individuals, blood glucose only rises slightly and returns to normal levels within 2-3 hours ( 18 ).

Additionally, providing we don’t consume excessive amounts of carbohydrates, they are stored as glycogen and used by the body to meet energy demands ( 19 ).

In other words: no, carbs don’t turn to fat .

That said, one element of truth in the idea of some carbohydrates being “bad” revolves around carbohydrate quality.

Generally speaking, whole-food carbohydrates have a lower impact on blood sugar levels, contain higher fiber content , and they are associated with beneficial health outcomes. These foods include fruit, vegetables, lentils, and genuine whole grains ( 20 , 21 ).

In contrast, refined grains, sugars, and sugar-sweetened beverages have a more significant impact on blood sugar, and they contain little nutritional value. At higher intake levels, they are associated with detrimental health outcomes ( 22 , 23 ).

4) “X” Diet Is Unsustainable

On a population level, the majority of weight-loss diets fail. The statistics are quite clear on this, and a meta-analysis examining 29 long-term weight loss studies found that ( 24 ):

• Participants regained more than 50% of their lost weight within two years.
• 80% of participants had regained their weight at the five-year mark.

However, the blanket dismissive claim that a particular diet is unsustainable for everyone  is borne out of ignorance rather than evidence.

While one person may struggle to adhere to a particular diet, others may thrive on it.

Also, research on dietary adherence has shown that some dieters have been successful following a wide range of diets.

For instance, the DIRECT trial was a long-term randomized controlled trial involving 322 participants that measured adherence to various diets at the 24-month mark. In this particular study, the overall rate of compliance to three different diets—low carb, ‘Mediterranean,’ and low fat—was 85% ( 25 ).

As previously stated, different diets can work for different people – the key is to find a sustainable and enjoyable diet that suits the individual. Support networks and supervision can also play a critical role in adherence, particularly in the early stages of a diet ( 26 , 27 ).

For more on the topic of dietary adherence, see this guide to common diet mistakes .

5) Healthy Food Is Expensive

It is reasonably easy to find claims that people eat poorly because healthy food is too expensive. First of all, there is a wide range of potential reasons to explain the way people eat, and these are beyond the scope of this article.

However, there are some elements of truth to the idea that socioeconomic factors influence dietary habits. For underprivileged people, it can be difficult to afford foods such as fish and vegetables when processed foods often provide more calories per dollar.

If someone has to feed a family and money is short, then it’s understandable how a dollar pizza may appear more attractive than buying a range of ingredients to make a meal.

However, it is a myth that all healthy food has to be expensive:

Firstly, buying “conventional” meat and produce isn’t necessary, and there is little difference between conventional and (more expensive) organic food. Organic foods still use pesticides, and the only difference is that the ingredients in those pesticides were at one point extracted from a natural source ( 28 , 29 , 30 ).

For more information on this, there is an excellent article here:

Mythbusting 101: Organic Farming > Conventional Agriculture

Plenty of nutritious foods are available at reasonable prices.

Here are several reasonably nutritious, cheap food options that may fit a wide range of diets:

• Canned fish
• Dried beans and legumes
• Frozen ground meat
• Frozen fruit and vegetables
• Wholegrains

Expensive berries, organic wild fish, and the latest superfoods from faraway lands aren’t necessary for a healthy diet.

6) Eating Fruit Causes Weight Gain

The idea that eating fruit is in some way responsible for weight gain is quite a common claim to come across.

However, based on the available evidence, this is just a myth.

This evidence-based review lists dozens of different studies which demonstrate that fruit intake appears to have an inverse relationship with weight gain:

• Energy intake from fruit consumption has gone down as rates of obesity have increased.
• Fruit contributes very little energy to the average person’s diet.
• Greater intakes of fruit are associated with weight loss.
• General calorie intake from added fats and added sugar is over ten times higher than from fruit intake.
• Randomized controlled trials demonstrate that higher fruit intake does not lead to weight gain.

The truth is that overeating anything can lead to weight gain, but fruit is one of the least-deserving foods of blame.

7) Eating Fat Causes Weight Gain

Another old, yet still common, misconception about dietary fat is that “fat makes you fat.”

If fat indeed did cause people to gain weight, then it would be impossible for people to lose weight on low-carb, high-fat diets. However, numerous human clinical trials demonstrate that these diets can lead to significant weight loss for participants ( 31 , 32 , 33 ).

Once again, it is worth noting that too much of any food, whether candy, avocados, rice, or cheese, can lead to weight gain.

In other words, dietary fat intake will only contribute to weight gain when the overall diet features an excessive amount of food/energy.

8) “Fat-Burning Foods” Are Important For Weight Loss

If you venture onto the influencer areas of Instagram and other social media networks, it is easy to come across numerous weight-loss claims.

Many of these claims will regard the use of “fat-burning” foods and drinks. Unfortunately, the stories you may hear about losing 10 kilograms in a month from drinking a special fat-burning tea are nothing more than science-fiction.

It is true that certain drinks, such as green tea and coffee, may slightly impact metabolism and increase energy expenditure due to their caffeine content and polyphenols such as EGCG ( 34 , 35 ).

Some studies suggest these drinks may slightly contribute to weight loss, but there is limited evidence for this. Further, the results are not statistically significant (meaning the effect size is small) ( 36 , 37 ).

Overall, there is little available evidence to support any food having a unique fat-burning effect.

The best ways to “burn fat” are the same as they have always been: eating less food, exercise/resistance training, and higher activity levels in general.

9) We Should Avoid Antinutrients In Vegetables

Another common nutrition myth is the idea that we should avoid vegetables that contain antinutrients such as oxalate and phytate.

The first of the above-mentioned antinutrients, oxalate, is a naturally occurring substance in foods such as almonds, spinach, and potatoes (with skin) that can bind to calcium during the digestive process ( 38 ).

For some individuals, particularly those at risk of kidney stones, high dietary oxalate intake may potentially lead to the formation of calcium oxalate stones (kidney stones) ( 39 ).

However, some people use this scenario to promote the idea that everybody should avoid foods containing oxalate.

Firstly, the human body produces large amounts of oxalate as a natural part of metabolism, whether we consume dietary oxalate or not. In this regard, oxalate is a metabolic end-product of ascorbic acid (vitamin C) and general metabolism ( 40 , 41 ).

There is also a lack of human clinical evidence to suggest that dietary oxalate is uniquely problematic for otherwise healthy individuals.

That said, it is probably wise to be cautious and avoid juicing pounds of raw green vegetables every day, particularly for people with kidney issues. So-called “juice cleanses” have been linked to the formation of oxalate crystals in several case studies ( 42 , 43 ).

Phytate, otherwise known as phytic acid, is the storage form of phosphorus and an antinutrient that can partially inhibit the absorption of minerals such as iron ( 44 ).

Among other foods, we can predominantly find phytate in foods like legumes, nuts, and whole grains ( 45 ).

Firstly, a specific food containing phytate isn’t a good reason not to eat it. Foods also contain a wide range of other nutrients such as protein, fiber, fats, and essential vitamins and minerals.

Secondly, evidence suggests that the human body adapts to higher phytate intake. A study in this area demonstrated that the inhibitory effect of phytate decreases over time for participants on a high-phytate diet ( 46 ).

It is also worth remembering that not everything in nutrition is black and white.

Like many other foods and nutrients, phytate can also have some beneficial effects.

As an example, human clinical trials in patients with type 2 diabetes have demonstrated that increasing phytate intake lowers levels of advanced glycation end-products (AGES) in the blood ( 47 ).

This is a good thing because higher levels of AGES are associated with higher oxidative stress levels and an increased risk of age-related diseases ( 48 , 49 , 50 ).

10) Certain Foods Are “Bad” Because They Contain Sugar

Certain components of food are often blamed for health issues, particularly by the media and diet activists. One such component is sugar.

In truth, sugar has many drawbacks: it is devoid of nutrients, it can have a large impact on blood sugar levels, and most of us consume too much of it. However, just because a food contains naturally-occurring sugar doesn’t mean it is “bad” for us.

Despite this, it is easy to find claims that fruit contains “too much sugar” and thus we should avoid it. The truth is that fruit is not just sugar, and it also contains fiber, polyphenols, and a range of essential vitamins and minerals. The glycemic impact of whole fruit is much lower than sugar or fruit juice too.

Also, if fruit intake were truly bad for us because it contains sugar, then the available studies would demonstrate this.

Yet they do not.

Systematic reviews and meta-analyses of large observational studies, featuring millions of participants, have found that higher fruit intake is associated with lower all-cause mortality and a lower risk of chronic disease – in a dose-dependent manner ( 51 , 52 ).

11) Certain Foods Are “Bad” Because They Contain Saturated Fat

Another much-maligned component of food is saturated fat.

However, as previously mentioned, judging food by its saturated fat content requires nuance, and both the amount and type of saturated fatty acids are important. Yet some claims push the idea that any food which contains saturated fat is “bad” for you.

While veganism is an understandable ethical choice for some people,  some proponents of the diet use scaremongering and intellectual dishonesty to promote it. For example, their claims might be that we shouldn’t eat dairy or even oily fish because it contains saturated fat.

Such assertions ignore the fact that many saturated-fat-containing foods are associated with positive or neutral health outcomes.

For a quick example:

• Systematic reviews of the available evidence show that fermented dairy products are associated with a neutral/lower risk of cardiovascular disease and all-cause mortality ( 53 , 54 ).
• Despite containing large amounts of saturated fat, cheese is not associated with an increased risk of all-cause mortality. Some studies suggest that it may even lower the risk of cardiovascular mortality ( 55 , 56 , 57 ).

12) High Omega-6 Intake From Food Causes Inflammation

There are two essential fatty acids (known as EFAs) that the human body requires. These are omega-3 and omega-6 ( 58 ).

The first of these, omega-3, is usually mentioned alongside its anti-inflammatory properties and potential health benefits ( 59 ).

In contrast, omega-6 has specific appears to play an important role in blood clotting and modulating wound healing ( 60 ).

For this reason, it has been hypothesized by various researchers that high intakes of omega-6 may have detrimental pro-inflammatory effects ( 61 , 62 ).

However, evidence from observational studies and human clinical trials appears to question this premise:

• In a randomized controlled trial featuring 67 participants, high daily omega-6 intake over 10 weeks had no impact on markers of oxidative stress or inflammation ( 63 ).
• In the Kuopio Ischaemic Heart Disease Risk Factor Study, which involved 1287 male participants, serum omega-6 levels were not associated with inflammation. In this study, participants with higher serum levels of linoleic acid (the primary omega-6 fatty acid) had lower levels of C-reactive protein, a major marker of inflammation ( 64 ).
• A Cochrane systematic review of 19 randomized trials featuring 6461 adults examined the effect of increasing omega-6 intake on cardiovascular risk. This rigorous review demonstrated that higher omega-6 intakes had little impact on most outcomes, but that it may slightly reduce the risk of cardiovascular events like a heart attack ( 65 ).
• A systematic review of 15 randomized controlled trials analyzed the impact of high omega-6 intake on inflammatory markers. Analyzing the results of their study, the authors concluded that “ virtually no evidence is available from randomized, controlled intervention studies among healthy, noninfant human beings to show that addition of LA to the diet increases the concentration of inflammatory markers ” ( 66 ).

While omega-6 has some pro-inflammatory properties, the existing evidence from human studies doesn’t support the idea that higher dietary intake causes inflammation.

13) Calories Don’t Matter

A prevalent social media myth is the claim that “calories don’t matter.”

This claim is simply untrue: overall energy balance, governed mainly by the amount of food we eat, is the primary determinant of weight gain or weight loss ( 67 , 68 ).

However, just because total calorie intake matters does not mean that we have to actually count calories, which is an altogether different argument.

Some individuals find calorie counting useful , yet others may find it unnecessary or unhelpful. Whether we prefer to track calories or not, though, the total amount of daily calories we consume is vital for weight control.

It is worth noting that this does not mean calories are the only thing that matters. Both the amount and quality of the calories we eat matter for overall health.

14) The Glycemic Response To Food Is Always the Same

The glycemic index (GI) and glycemic load of a particular food represent the impact that food will have on blood sugar levels.

For example, a high GI food will have a more significant effect on raising blood sugar than a low GI food which contains an equivalent amount of carbohydrates ( 69 ).

According to Harvard Medical School, apples have a GI of 36, white rice has a GI of 73, and whole milk has a GI of 39 ( 70 ).

Despite these numbers, many people hear that the GI of a particular food is a specific figure and assume that the glycemic response to that food will always be the same.

However, this is not true.

The glycemic response to food depends on the entire meal

In truth, the glycemic response to a particular food can change significantly depending on other foods it is eaten alongside.

Numerous studies have demonstrated this to be the case, and here are two such examples:

• The glycemic index of boiled potatoes is 78. In a study investigating how the GI of food can change, mashed potato eaten by itself had a GI of 103. However, when the researchers mixed the potato with oil and served it alongside a source of protein (chicken breast), the GI fell to 54 ( 71 , 72 ).
• Adding coconut oil or olive oil to bread significantly decreased the glycemic response in healthy men compared to the glycemic response in men eating the bread alone ( 73 ).

15) Artificial Sweeteners Are Dangerous

Artificial sweeteners, such as aspartame, can be found in a wide range of products, and they are particularly prevalent in diet drinks. Critics of such sweeteners often claim that they are dangerous and linked to various health issues.

The truth is that research is ongoing in this area, and more and more studies are being conducted every year to investigate the potential health effects of different sweeteners thoroughly.

However, the consensus from the existing evidence does not appear to support the assertion that these products are harmful. For instance, systematic reviews of existing trials have demonstrated that there is no apparent association between artificial sweetener intake and cancer incidence ( 74 , 75 ).

Regarding their effect on body composition, the data from existing systematic reviews is more interesting ( 76 , 77 , 78 ):

• Some observational studies find that people who consume more artificial sweeteners have higher body weight and a higher risk of metabolic syndrome than those who do not. However, this could be just because people who drink more “diet” drinks are often those who are trying to lose weight.
• Randomized controlled trials demonstrate that artificial sweeteners such as aspartame and sucralose generally have no impact on blood glucose or body composition. However, some longer (>12 months) studies suggest they may slightly help with weight loss.
• The consensus is that the existing evidence on artificial sweeteners and body composition is inconclusive.

For more information, there is an in-depth guide to aspartame here , which looks at the existing evidence from a wide range of studies.

16) “Breakfast Is the Most Important Meal of the Day” OR “We Should All Skip Breakfast”

On the one hand, it is easy to come across breakfast being described as the most important meal of the day. On the other hand, some people suggest that everyone would do better if they skipped breakfast.

However, what does the evidence say?

A systematic review and meta-analysis of randomized controlled trials published in the British Medical Journal found that ( 79 ):

• Skipping breakfast did not lead to weight gain.
• There was no evidence that participants consuming breakfast had more weight loss than participants not eating it.
• Participants consuming breakfast tended to have a slightly higher calorie intake, raising concerns over whether recommending breakfast for weight loss is inappropriate.

However, another systematic review of 26 trials involving adolescents found that breakfast improved academic performance, cognitive performance, and general well-being ( 80 ).

There are also some studies suggesting breakfast consumption may improve blood glucose and insulin sensitivity compared to those who skip breakfast, particularly in individuals with type 1 or 2 diabetes ( 81 , 82 , 83 , 84 ).

In other words: the existing evidence is a mixed bag.

The truth is that we are all different and living in different situations. Perhaps whether breakfast is “good” or “bad” depends on the person and their lifestyle?

17) Juice Detoxes and Detox Diets “Cleanse” the Body

Juice detoxes are popular on social media, but the claims that they “cleanse” our bodies are nothing more than a myth.

Not only are these “detoxes” expensive, but they can potentially cause harm too. The National Institutes of Health note that such detoxification programs are often falsely advertised and unsafe ( 85 ).

One potential harm from these diets is that people following a juice detox may ingest significant quantities of high-oxalate juices, such as spinach, over a prolonged period. As mentioned in the ‘antinutrient’ section of this article, excessive intakes of oxalate from juicing have the potential to cause kidney issues ( 40 , 41 ).

Also, the human body already has sufficient ability to “detox” through the kidneys and liver, which help to clear toxins from the body.

If someone genuinely feels they have a health issue that needs “detoxing” they should speak to their doctor/medical team about it rather than follow the advice of social media influencers.

18) We Should Avoid Cholesterol-Rich Foods

For many years, public health advice suggested that we should tightly limit the amount of dietary cholesterol we consume. This advice was based on the theory that higher dietary cholesterol intake led to higher amounts of cholesterol in the blood.

The implication was that we should all limit our intake of cholesterol-rich foods like eggs and shrimp, and the American Heart Association thus recommended “no more than three eggs per week” in 1968 ( 86 , 87 ).

However, in recent years research has uncovered that dietary cholesterol does not have a significant impact on blood cholesterol levels or cardiovascular risk for most people ( 88 , 89 ).

This led to the 2015-2020 Dietary Guidelines for Americans omitting dietary cholesterol as a “nutrient of concern for overconsumption” for the first time ( 90 ).

Unfortunately, it is still possible to come across claims that we should avoid all sources of dietary cholesterol, particularly from enthusiastic diet advocates on social media.

Yet a recent science advisory from the American Heart Association is quite clear: dietary cholesterol is not a major issue for most people. Further, it is the overall dietary pattern rather than a specific dietary cholesterol intake target that matters most ( 89 ).

19) Meat Is “Bad” For You

Some people may choose to avoid meat due to vegetarianism or veganism, which is a perfectly acceptable reason not to eat it.

However, simply claiming that all meat is inherently “bad” for someone is not well-supported by the evidence.

Some observational studies indeed link high intakes of red meat to an increased risk of gastrointestinal cancers. However, these associations are only seen at intake levels above a certain threshold and may be influenced by other factors such as cooking method – particularly high-temperature cooking ( 91 , 92 , 93 , 94 ).

Furthermore, these associations only appear consistently for red meat rather than poultry and fish ( 95 , 96 ).

Of course, this does not mean that we should just ignore epidemiological evidence linking high red meat to gastrointestinal cancer. However, many different foods have both potential benefits and downsides that are often dose-dependent.

On the positive side, red meat is a nutrient-rich food that offers an excellent source of bioavailable protein, vitamins, and minerals. In this regard, cohort studies undertaken in the United States have demonstrated that red meat is a significant contributor to zinc, iron, and vitamin B12 status among a diverse range of population groups ( 97 ).

All in all, meat is a nutritious food that can contribute a lot of nutritional value to the average diet.

Final Thoughts

Nutritional science is complicated, and things are often a shade of grey rather than black or white.

Despite this, there are many strong claims about different foods and nutrients, and knowing what to believe can be difficult. For this reason, it is always a good thing to do some further research of our own rather than blindly believing in a particular claim.

Also, when there are strong and opposing viewpoints, the truth often lies somewhere in the middle of the two.

The same applies to many of the ‘nutrition myths’ mentioned in this article too.

For more nutrition-related articles, see here .

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Michael Joseph, MSc

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