“Carbs make you gain weight.” “Eating fat makes you fat.” “Eggs are bad for your heart.” We’ve all heard them. In the age of information, it seems harder than ever to know what’s truly healthy. Conflicting advice is everywhere, making it difficult to build a healthy relationship with food.
It’s time to bust these common food myths for good.
This article will separate nutrition myths vs facts. We will use scientific evidence and guidance from health authorities to debunk the most persistent food myths and give you the clarity you need to make confident, healthy choices.
Table of Contents
Debunking Top Food and Nutrition Myths
Here is the scientific truth behind 10 of the most common healthy eating myths.
Food Myth #1: Eating Fat Makes You Fat
This is one of the oldest food myths, stemming from the low-fat diet craze of the 1990s.
The Fact: Eating fat does not automatically make you fat. In fact, dietary fat is an essential macronutrient your body needs for energy, hormone production, and nutrient absorption. The American Heart Association explains that the type of fat matters most.
- Healthy Fats: Monounsaturated and polyunsaturated fats (found in olive oil, avocados, nuts, and fatty fish) are beneficial for heart health.
- Harmful Fats: Trans fats and excessive saturated fats (found in processed foods and some red meats) can raise “bad” LDL cholesterol.
Weight gain is caused by consuming more total calories than you burn, regardless of whether those calories come from fat, carbs, or protein.
Food Myth #2: Eggs Are Bad for Your Heart
Because egg yolks contain cholesterol, a myth emerged that they contribute to high blood cholesterol and heart disease.
The Fact: For most people, dietary cholesterol has a minimal impact on blood cholesterol. Your liver produces the majority of the cholesterol in your body. Eggs are a highly nutritious, affordable source of protein and vitamins.
A large-scale review published in The BMJ found that moderate egg consumption (up to one egg per day) is not associated with an increased risk of heart disease in most healthy individuals.
Food Myth #3: All Carbohydrates Make You Gain Weight
This myth is the foundation of many modern low-carb diets, leading to a fear of all foods containing carbohydrates.
The Fact: Carbohydrates are your body’s primary source of energy. Like fats, the type of carb matters.
- Complex Carbs: Whole grains, vegetables, and legumes are packed with fiber, which aids digestion, helps you feel full, and supports stable blood sugar.
- Refined Carbs: White bread, sugary drinks, and pastries are stripped of fiber. They can spike blood sugar and are easy to overconsume.
The World Health Organization (WHO) recommends getting the majority of your carbohydrates from whole grains, vegetables, and fruits, not from processed, sugary foods.
Food Myth #4: You Need a “Detox” or “Cleanse” to Be Healthy
The idea that you must periodically drink expensive juices or follow a strict “cleanse” to remove toxins is a pervasive marketing myth.
The Fact: You already have a sophisticated, built-in detoxification system: your liver and kidneys. These organs work 24/7 to filter your blood, neutralize harmful substances, and excrete waste. As the National Institutes of Health (NIH) points out, there is no compelling scientific evidence to support the idea that “detox” diets do anything your body doesn’t already do. The best “detox” is to support your liver and kidneys by drinking water and eating a nutritious diet.
Food Myth #5: Eating Late at Night Causes Weight Gain
This myth suggests that any calories consumed after a certain time (like 8 PM) are more likely to be stored as fat.
The Fact: A calorie is a calorie, regardless of the time of day. Your body doesn’t shut down its metabolism at night. A 2022 review in Nutrients confirms that weight gain is a result of a consistent total daily calorie surplus. The reason this myth persists is that late-night eating is often associated with snacking on high-calorie, highly processed foods (like chips or ice cream) while watching TV, which leads to easily overconsuming calories.
Food Myth #6: Brown Sugar Is Healthier Than White Sugar
Many people choose brown sugar, honey, or maple syrup believing they are “healthy” alternatives to white table sugar.
The Fact: Your body metabolizes all added sugars in essentially the same way. Brown sugar is simply white sugar with a small amount of molasses added back for color and flavor. While honey or maple syrup contain trace amounts of minerals, the American Heart Association states that all should be limited. They are all sources of “added sugars” and contribute to the same health risks when overconsumed.
Food Myth #7: “Gluten-Free” Means It’s Healthy
The rise of gluten-free products has led to the food myth that avoiding gluten is a healthy choice for everyone.
The Fact: Gluten is a protein found in wheat, barley, and rye. For people with celiac disease or a diagnosed gluten sensitivity, avoiding gluten is a medical necessity. However, for the vast majority of the population, gluten is perfectly harmless. Many processed “gluten-free” products (like cookies or bread) are less healthy than their regular counterparts, containing more sugar, fat, and sodium to compensate for the change in texture.
Food Myth #8: You Must Eat 5-6 Small Meals a Day
This myth claims that eating small, frequent meals “stokes your metabolism” and helps with weight loss.
The Fact: Research has not shown a significant metabolic advantage to eating 5-6 small meals versus 2-3 larger meals. As a review in the Journal of the International Society of Sports Nutrition concluded, total daily calorie and protein intake are the most important factors for body composition. The best meal frequency is the one that allows you to control your hunger, manage your total calorie intake, and fits your lifestyle.
Food Myth #9: Microwaves Destroy Nutrients in Food
A common fear is that using a microwave “nukes” your food and destroys its nutritional value.
The Fact: All forms of cooking can reduce certain heat-sensitive nutrients, like Vitamin C. However, because microwave cooking is very fast and uses less water, it is often better at preserving nutrients than other methods. Harvard Health Publishing notes that boiling, which leaches nutrients into the water, is often the worst offender.
Food Myth #10: Cravings Are Your Body’s Way of Telling You What It Needs
This myth suggests that craving chocolate means you’re deficient in magnesium, or craving steak means you need iron.
The Fact: Most cravings are psychological, not physiological. They are driven by your brain’s reward system (dopamine) and are often tied to habit, emotion, or environmental cues (like seeing a commercial for pizza). While a condition called “pica” (craving non-food items) can be linked to deficiencies, your average craving for ice cream is almost certainly not a sign of a calcium deficiency.
When to Seek Professional Help
While these food myths are common, navigating nutrition can be confusing, especially if you have specific health goals or conditions. It’s important to get personalized advice from a qualified professional.
You should seek professional help if:
- You have a chronic health condition, such as diabetes, heart disease, or kidney disease, that requires a specialized diet.
- You suspect you have a food allergy, intolerance, or celiac disease.
- You are struggling with your relationship with food, including symptoms of an eating disorder or chronic “yo-yo” dieting.
- You want to make a significant change to your diet but don’t know where to start.
A Registered Dietitian (RD) or Registered Dietitian Nutritionist (RDN) is a trained and credentialed expert who can help you separate food myths from facts and create a sustainable eating plan that works for you.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for, and should never be relied upon for, professional medical or nutritional advice. Always seek the guidance of your doctor, a Registered Dietitian, or other qualified health provider with any questions you may have regarding your health or a medical condition.
Published on October 29, 2025 and Last Updated on October 29, 2025 by: Priyank Pandey
