Navigating the world of nutrition advice can sound like conflicting information. From social media influencers promoting the latest superfood to well-meaning friends sharing outdated diet wisdom, it’s easy to get caught up in nutritional myths that can actually sabotage your health goals. Let’s separate fact from fiction by examining ten of the most persistent myths about healthy eating and revealing what science actually tells us.
10. Brown Eggs Are Better Than White Eggs
The myth is that brown eggs are healthier and more natural than white eggs because of their darker shell color and typically higher price point at grocery stores. Eggshell color is determined solely by the breed and genetics of the hen that laid it. With that, there are nutritionally identical eggs being produced by different colored hens when they’re fed the same diet and raised under similar conditions.
9. Frozen Vegetables Are No Good
The belief is that fresh produce is always more nutritious than frozen alternatives. The word “fresh” sounds healthier and more natural, plus there’s a common perception that the freezing process destroys important nutrients. The Truth, however, is that Frozen fruits and vegetables are typically frozen at peak ripeness when nutrient content is highest, often retaining more vitamins and minerals. Still, both fresh and frozen produce are excellent nutritional choices.
8. Eating Late at Night Causes Weight Gain
This myth believes that food consumed at night (usually 6 PM or 8 PM) turns into fat. The explanation has to do with slower metabolism. Many people are led to believe this myth, as admittedly, they consume unhealthy cravings in larger portions. The truth: your body doesn’t have an internal clock that suddenly switches at a specific time, and if you really want to eat less, start with a healthy diet.
7. Gluten-Free Means Healthier
Some people do feel better on gluten-free diets because they end up eating more whole foods and fewer processed items. The Truth? Many gluten-free processed foods are actually higher in sugar, fat, and calories while being lower in fiber, protein, and essential nutrients. Only follow a gluten-free diet if you’ve been diagnosed with celiac disease or have confirmed gluten sensitivity.
6. Supplements Replace a Healthy Diet
Supplements offer convenience and the promise of optimized health through precise nutrient delivery. With this, their marketing often implies that supplement forms of nutrients are more potent or bioavailable than food sources. While whole foods provide nutrients in complex matrices with beneficial compounds, many nutrients work synergistically in ways that isolated supplements cannot replicate.
5. Detox Diets Remove Toxins
With the promise of removing toxins, many people opt for detox diets and expensive juices to do the work. However, your liver, kidneys, lungs, skin, and lymphatic system are already working around the clock to eliminate waste products and toxins from your body. Support your body’s natural detoxification systems by eating a balanced diet of fruits and vegetables instead.
4. Healthy Eating is Expensive
When you’re on the internet, the media focuses on expensive health foods. You may see fitness influencers adding goji berries and quinoa to their breakfast. Meanwhile, processed foods have lowered costs, making them an affordable option. The truth is, many of the most nutritious foods are also among the most affordable options available. These foods include dried beans, lentils, eggs, and oats, which are versatile in any dish.
3. Sea Salt is Healthier Than Table Salt
Sadly, marketing pushes the natural origins and mineral content of specialty salts. This led many to believe that these expensive premium salts are healthier than what we have in our kitchens. However, all salts are sodium chloride, which can affect blood pressure and cardiovascular health. The minerals traced in specialty salts are in small amounts and don’t impact your health at all.
2. Fat Makes You Fat
The “fat-free” craze of the 1990s created decades of fear for many of us. Fat contains 9 calories per gram, which makes it the obvious culprit for weight gain. Still, don’t eliminate fat just yet, as your body needs it for hormone production and nutrient absorption. Also, healthy fats aid in weight management by reducing cravings.
1. Carbs Are The Enemy
From fat makes you fat to carbs are the enemy. Truly, carbohydrates became a red flag word for those on a strict weight watch. However, your brain uses about 20% of your daily calories and relies heavily on glucose from carbohydrates. Meanwhile, complex carbohydrates provide sustained energy, fiber for digestive health, and important nutrients like B vitamins and minerals. Focus on complex carbohydrates from whole food sources rather than eliminating them.