20 Nutrition Myths Debunked by Experts
It's time to bust those food myths with these expert-backed facts!
- Sophia Zapanta
- 4 min read
We’ve all heard nutrition advice that sounds too good (or too bad) to be true. So, it’s about time to set the record straight with these 20 myths debunked by experts to help you make better, evidence-based choices for your health.
1. Carbs Are the Enemy
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Truth: Carbs are essential for energy and muscle growth, especially if you’re physically active. It’s the type of carbs that matters. Whole grains, vegetables, and legumes fuel your body, while refined carbs like pastries, rice, and pasta can drag it down.
2. Low-Fat Diets Are the Best for Weight Loss
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Truth: Healthy fats are crucial for your body’s functions. Experts say cutting fats entirely can deprive you of essential nutrients, and the added sugars in low-fat products often sabotage weight loss efforts.
3. Protein Shakes Are a Must
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Truth: Most people get enough protein from food. Those pricey shakes are likely overkill unless you’re an elite athlete or bodybuilder. Eggs, beans, and lean meats do the job just fine.
4. Eating After 8 PM Leads to Weight Gain
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Truth: It’s not when you eat; it’s how much and what you eat. According to experts, calories are the same at midnight as at noon. Late-night snacking isn’t a problem if it fits into your calorie needs.
5. All Sugar is Bad
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Truth: Natural sugars in fruits are paired with fiber and nutrients, making them healthy. The real culprit is added sugar in processed foods, which spikes food sugar and offers no nutrition.
6. Gluten-Free is Always Healthier
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Truth: Unless you have celiac disease or gluten sensitivity, gluten-free isn’t automatically better. Many gluten-free products are just as processed and less nutritious than their counterparts.
7. You Should Drink 8 Glassed of Water a Day
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Truth: Your water needs depend on activity, climate, and diet. Listen to your body’s thirst cues rather than following a one-size-fits-all rule. Your coffee and soup intake count toward hydration, too!
8. All Salt is Bad
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Truth: Your body needs sodium for essential functions. The problem isn’t salt itself but the excessive amounts in processed and fast foods. Opt for natural sources and season to taste instead!
9. Detox Diets Are Effective
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Truth: Your liver and kidneys already handle detoxification. Juice cleanses, and detox teas are more marketing gimmicks than medical solutions. Save your money and your health.
10. Eat More Protein to Build Muscle
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Truth: Protein is essential, but muscles also need carbs and fats to repair and energy. A balanced diet and exercise build strength and muscle, not just protein shakes.
11. Fruits Are Too Sugary
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Truth: Whole fruits are packed with fiber, vitamins, and minerals. The sugar in fruits doesn’t have the same adverse effects as added sugars in candy or soda.
12. All Fat Makes You Fat
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Truth: Healthy fats, like those in fish and avocados, help regulate hormones and energy. It’s about moderation and not avoidance. Your brain and heart will thank you for doing so!
13. You Need Supplements for Better Health
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Truth: A balanced diet usually provides all the nutrients you need. Supplements can only help fill gaps but can’t replace the benefits of whole foods.
14. Vegetarian Diets Are Automatically Healthier
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Truth: Plant-based diets can still include processed junk food. The quality of the diet—filled with vegetables, grains, and legumes—counts, not just the absence of meat.
15. Eating Fatty Foods Will Raise Your Cholesterol
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Truth: Not all fats are bad. Healthy fats from nuts, seeds, and fish can improve cholesterol levels and support heart health.
16. Juices Are as Healthy as Eating Fruit
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Truth: Juices often lack the fiber found in whole fruits. They also concentrate on sugars, turning a healthy snack into a sugar bomb. Stick with whole fruits for maximum benefits instead.
17. Sugar-Free Means Healthy
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Truth: Artificial sweeteners might save calories but could increase cravings or disrupt gut health. As backed by nutritionists, whole foods are still the best bet for balanced nutrition.
18. If You’re Not Hungry, You Shouldn’t Eat
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Truth: Sometimes, you must eat to maintain energy, even when you’re not hungry. Small, balanced meals throughout the day help keep blood sugar stable and energy up.
19. Superfoods Are the Key to a Healthy Diet
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Truth: No single food can make or break your health; superfoods like berries are great but work best as part of a varied, balanced diet.
20. Caffeine Dehydrates You
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Truth: Moderate caffeine doesn’t dehydrate—it hydrates like other fluids. Please don’t overdo it; too much caffeine can have the worst opposite effect.