With so much information about food and nutrition, it can be hard to know what to believe. Many food myths have been circulating for years, but they are not always backed by science.
In this article, we will debunk 14 of the most common food myths:
Food Myth 1: Eating eggs will raise your cholesterol
Eggs were once vilified for their high cholesterol content. However, research has shown that dietary cholesterol has a minimal effect on blood cholesterol levels for most people. In fact, eggs are a good source of protein and other nutrients.
https://doi.org/10.1080/07315724.2017.1366878
Food Myth 2: You need to eat meat to get enough protein
Protein is essential for building and repairing tissues. While meat is a good source of protein, many other plant-based foods are also high in protein, such as beans, lentils, tofu, tempeh, nuts, and seeds.
https://doi.org/10.1093/jn/nxy019
Myth 3: Gluten-free is healthier for everyone
Gluten is a protein found in wheat, rye, and barley. People with celiac disease or gluten intolerance must avoid gluten, but there is no evidence that gluten is harmful to people who do not have these conditions.
https://pubmed.ncbi.nlm.nih.gov/29606920/
https://pubmed.ncbi.nlm.nih.gov/29606920/
Food Myth 4: All fats are bad for you
There are different types of fats, and some are healthier than others. Saturated and trans fats should be limited, but unsaturated fats benefit health, such as those in olive, avocado, and nuts.
https://doi.org/10.1080/10408398.2016.1242114
Myth 5: You need to eat three large meals per day
There is no one-size-fits-all answer to this question. Some people may prefer to eat three large meals daily, while others may prefer to eat smaller meals more often. What matters most is that you are consuming a healthy diet overall.
DOI: 10.1079/bjn19970104
Myth 6: Carbs are the enemy
Carbohydrates are an essential macronutrient that provides energy for the body. While some people may limit their carb intake for weight loss or other reasons, carbs are not inherently bad for you.
https://doi.org/10.1002/pdi.2048
Myth 7: You need to detox your body regularly
There is no scientific evidence that detox diets are effective or necessary. The liver and kidneys are naturally responsible for detoxifying the body.
https://medicalxpress.com/news/2015-02-literature-evidence-detox-diets-weight.html
Myth 8: You need to drink 8 glasses of water per day
This myth is often repeated, but no scientific evidence supports it. The amount of water you need to drink daily depends on various factors, including your activity level, climate, and overall health.
Drinking enough water to quench your thirst and keep your urine light yellow is a good rule of thumb. If you are feeling thirsty, drink more water. And if you are exercising or sweating a lot, be sure to drink extra fluids to replenish what you lose.
https://www.med.umich.edu/1libr/Gyn/ObgynClinic/8GlassesWaterMyth.pdf
Myth 9: You should refrain from mixing fruits and vegetables
There is no scientific reason to refrain from mixing fruits and vegetables. In fact, eating a variety of fruits and vegetables is a great way to get a wide range of nutrients.
Myth 10: You need to eat breakfast to lose weight
Whether or not you eat breakfast is a personal preference. There is no evidence eating breakfast leads to weight loss.
These are just a few of the many food myths out there. Regarding nutrition, relying on evidence-based information from credible sources is important. If you are unsure about something, talk to your doctor or a registered dietitian.
https://www.nature.com/articles/s41574-019-0182-x
Myth 11: Carrots are good for your eyesight
This myth is likely due to the fact that carrots are high in beta-carotene, which is converted to vitamin A in the body. Vitamin A is essential for vision, but no evidence exists that eating carrots can improve eyesight beyond normal.
https://pubmed.ncbi.nlm.nih.gov/7933422/
Myth 12: Celery burns more calories than it contains
There is a common misconception that celery is a “negative calorie food,” meaning it burns more calories to digest than it contains. However, this is not true. Celery is a low-calorie food, but it does contain calories. The body does burn calories to digest all foods, but the number of calories burned is very small.
Myth 13: Drinking coffee dehydrates you
While caffeine is a diuretic, meaning it can make you urinate more often, it does not cause dehydration. In fact, coffee is a good source of fluid.
Myth 14: Eating late at night makes you gain weight
There is no evidence that eating late at night specifically causes weight gain. What matters most is your total calorie intake throughout the day. If you consume more calories than you are burning, you will gain weight, regardless of when you eat those calories. doi:10.1017/S0007114517002550