9 Nutrition Myths, Debunked

Nowadays, we’re bombarded with food fads, trendy diets, and mountains of nutrition misinformation. Examples can be found in almost every corner of the internet, from social media influencers promoting dubious detoxes to well-meaning friends and family sharing outdated advice.

Navigating this maze of nutrition myths can be challenging, leaving many of us confused about what to eat and what to avoid. In this article, we’ll discuss some of the most common food myths, from misconceptions about carbs and fats to the reality of sugar and dietary cholesterol. Whether you’re looking to improve your diet, understand the truth behind popular trends, or simply want to separate fact from fiction, we’ve got you covered.

Let’s dive in and debunk some myths about nutrition together.

Nutrition Myths vs. Facts: 9 Common Nutrition Myths, Explained

1. Carbs are bad for you

Few foods have been more vilified than carbohydrates, particularly in the context of weight loss diets. Common nutrition myths surrounding carbs include that cutting them out entirely will lead to better health and faster weight loss. There’s also the misconception that eating carbs of any kind will automatically make you gain weight. However, carbohydrates are essential to a balanced diet and one of the three main building blocks of all food, collectively known as macronutrients.

Carbs provide the primary source of energy for your body and brain. They’re broken down into glucose, which is used immediately for energy or stored in your liver and muscles for later use. Eliminating carbs can lead to fatigue, weakness, and difficulty concentrating. Another myth about carbs is that there are “good” and “bad” carbs. However, food isn’t inherently good or bad — what does vary is the nutritional quality of different types of carbs.

Complex carbohydrates in whole grains, fruits, and vegetables are packed with essential nutrients and fiber, which help regulate blood sugar levels and keep you full longer. These foods are digested slowly, providing a steady release of energy. On the other hand, simple carbohydrates, found in sugary snacks and processed foods, can cause spikes in blood sugar levels, leading to energy crashes and cravings. So, instead of eliminating them, focus on incorporating high-quality, nutrient-dense carbohydrates into your diet for sustained energy.

2. All fats are unhealthy

For many years, fat was considered public enemy food #1, the nutrient to avoid if you wanted to prevent obesity and countless other chronic conditions. This extreme fear of fat emerged in the 1970s and 1980s when studies began linking high-fat diets to heart disease and other health issues. The result was one of the most enduring food myths ever: the belief that all fats are bad for health and we should avoid them at all costs.

However, this fear of fat was overly simplistic and failed to account for the different types of fats. Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, are known as unsaturated fats. These fats are beneficial for heart health, helping to reduce LDL or “bad” cholesterol levels and providing essential fatty acids that the body can’t produce on its own. Omega-3 and omega-6 fatty acids, found in fish, flaxseeds, and walnuts, are essential for supporting brain function and cell growth.

Conversely, trans fats and excessive saturated fats, often found in processed and fried foods, can contribute a variety of health issues.

3. Organic food is always healthier

For the past few years, organic food has become synonymous with health and wellness, often seen as the superior choice over conventionally grown food. However, although organic produce is grown without synthetic pesticides and fertilizers, this doesn’t always mean it’s more nutritious.

While organic farming practices can be better for the environment and reduce exposure to certain chemicals, the assumption that organic food is always healthier is a myth. For example, is an organic candy bar filled with sugar and chemicals more nutritious than a conventionally grown apple?

The key to a healthy diet lies in the variety and quality of the foods you consume rather than simply choosing organic over non-organic. Consuming different fruits, vegetables, grains, and lean proteins—whether organic or not—helps you ensure you receive a balanced intake of nutrients. While organic foods can certainly be part of a healthy diet, they aren’t a magic bullet for better nutrition. Focusing on including nutrient-dense foods from all nutrient groups is more important than relying exclusively on an organic label.

4. Gluten-free means healthier

When it comes to nutrition myths and fad diets, going gluten-free may be one of the most popular food trends of the last decade. Eating a gluten-free diet is absolutely essential for people with celiac disease. This condition causes severe immune reactions to gluten, which is a protein found in wheat, barley, and rye.

But what about those who aren’t sensitive to gluten? Is ditching gluten good for your health? Can it help you maintain a healthier weight? The reality is that a gluten-free diet is not inherently healthier for folks without celiac disease or gluten sensitivities.

Gluten-free products can often be higher in sugar, fat, and calories to compensate for the texture and taste that gluten provides. Additionally, gluten-free foods are typically made from refined grains and lack many essential nutrients in whole grains that contain gluten. Eliminating gluten unnecessarily can result in a lack of fiber, vitamins, and other important nutrients found in whole grains.

5. Egg yolks are bad for your heart

Some decades ago, the general belief was that egg yolks, which are high in cholesterol, were bad for heart health. To some degree, this belief was based on the understanding that dietary cholesterol contributed directly to high blood cholesterol levels, which is linked to an increased risk of heart disease.

However, recent evidence has shown that the relationship between dietary cholesterol and blood cholesterol is more complex than we once thought. For most people, the cholesterol found in food has a minimal impact on blood cholesterol levels. Now, we know that saturated and trans fats have a much more significant effect on raising blood cholesterol levels and may increase heart disease risk.

Egg yolks, in moderation, aren’t bad for you. They’re packed with essential nutrients, including vitamins A, D, E, and B12, as well as choline, which is important for brain function, and they also contain antioxidants important for eye health.

6. Detox diets cleanse your body

Detox diets and cleanses have become popular as a quick fix for weight loss and improved health. These programs often involve one or several approaches, such as fasting, eating only certain foods, drinking only juices or other beverages, cleansing the colon with laxatives or enemas, etc. The premise behind these detox programs is that they help the body eliminate toxins to improve health, promote weight loss, or achieve another specific health goal.

However, the idea that detox diets cleanse the body of toxins is one of the biggest health myths of our time. The human body has its own detoxification system, primarily involving the liver, kidneys, lungs, and digestive tract. These organs work around the clock to filter and eliminate harmful substances from your body. There is very little evidence to support the need for detox diets to cleanse the body of toxins, as our organs are already great at this.

Instead of relying on detox diets, focus on maintaining a balanced diet rich in fruits, veggies, lean proteins, and healthy fats. This will naturally support your body’s detoxification processes. Drinking plenty of water, getting regular exercise, and avoiding excessive alcohol and processed foods can also help maintain your body’s natural detoxification system.

7. All calories are equal

When counting calories to lose weight, it’s easy to assume that a 100-calorie cookie is the same as 100 calories from a handful of nuts or a piece of fruit. But this assumption overlooks the complexities of how different foods impact our bodies. While a calorie is a unit of energy, the source of those calories can make a significant difference in terms of metabolism, hunger, and general health.

Foods high in fiber can help promote feelings of fullness and satiety, helping control your appetite and support a healthy weight. In contrast, high-sugar and high-fat foods can lead to rapid spikes and crashes in blood sugar levels, increasing cravings and overeating.

Additionally, the nutritional value of foods varies greatly. For example, a 100-calorie portion of nuts provides healthy fats, protein, fiber, and essential vitamins and minerals. A 100-calorie cookie, on the other hand, typically offers little nutritional benefit and is often high in sugar and unhealthy fats. These differences affect not only your weight but also your long-term health outcomes.

8. All sugar is bad

Sugar often gets a bad rap and is the subject of many diet myths, contributing to confusion about what a healthy diet looks like. But not all sugars are bad for you. Some sugar is necessary for the body to function properly. Naturally occurring sugars, like those found in fruits, vegetables, and dairy products, come with essential nutrients like fiber, vitamins, and minerals necessary for good health.

What’s often problematic is the overconsumption of added sugars found in processed foods and beverages. These sugars are added during manufacturing and include common ingredients like white sugar, high-fructose corn syrup, and honey. Consuming too much added sugar can lead to a variety of bigger-picture health issues.

So, how do you tell added sugars apart from natural sugars? Reading nutrition labels can help you identify added sugars. On ingredient lists, look for terms such as sucrose, glucose, high-fructose corn syrup, corn syrup, honey, and agave nectar. Foods with naturally occurring sugars, such as fruits and vegetables, won’t include these ingredients.

9. Eating healthy is expensive

One of the most common myths about food is that eating a healthy diet is expensive. This perception comes, in part, from the fact that organic foods, specialty health goods, and products marketed as “high-quality” are generally less affordable than “regular” foods. The good news is that eating healthy doesn’t have to break the bank. With some planning and smart shopping, you can enjoy a tasty and nutritious diet that’s both affordable and good for you.

First, focus on whole, unprocessed foods, which are typically less expensive and more nutritious than pre-packaged items. Staples such as beans, lentils, rice, oats, and whole grains are budget-friendly, delicious, and versatile. These foods give you the essential nutrients your body needs and can be the foundation of a variety of meals.

Also, prioritize seasonal and local produce, which tends to be fresher and more affordable than out-of-season options. When fresh produce is too expensive or unavailable, frozen fruits and vegetables are a nutritious and cost-effective alternative, as they are often frozen at peak ripeness to retain most of their nutrients.

Another tip is to plan meals and prepare a shopping list to avoid impulse purchases, which is one of the biggest sources of food waste. Plus, cooking at home instead of eating out can also help cut costs and allow for better control over ingredients and portion sizes.

Prioritize Your Memory with Prevagen

As you can see, many popular nutrition myths aren’t true, which is why it’s important to seek accurate, science-based information from trusted sources. Misinformation can lead to unnecessary restrictions, poor food choices, and missed health benefits.

And while you’re taking care of your body and improving your diet with wholesome, balanced choices, remember to support your healthy brain function as well. Consider Prevagen, America’s #1 pharmacist-recommended memory supplement that helps maintain healthy brain function. Its ingredients include Vitamin D and Apoaequorin, a unique substance originally discovered in jellyfish that may help with mild cognitive issues by regulating calcium levels in the brain.

Want to learn more about brain-healthy foods? Check out our tips for brain-healthy nutrition to support your memory and cognitive function!