Debunking popular nutrition myths: test your knowledge

Misconceptions about nutrition persist despite advances in knowledge

Nutrition advice is abundant across books, shows, and the internet, often spreading by word of mouth. Unfortunately, many widely believed nutrition claims fall short of reality.

You might discover that some "facts" you trust are myths, which could hinder your efforts to lose weight, maintain health, or achieve other food-related goals. Understanding the difference between truth and myth is crucial for making informed decisions about your diet.

Persistent nutrition myths in the 21st century

Skipping breakfast helps with weight loss. While some skip breakfast to reduce calorie intake, research shows the opposite is true. A high-fiber breakfast keeps you fuller longer, reducing the likelihood of snacking on unhealthy foods. Studies indicate that regular breakfast eaters, especially children and mothers, often weigh less than those who skip the meal^[1].

Eating during a cold and starving during a fever is another misguided notion. There's no medical reason to restrict food when you have a fever; in fact, nutritional needs increase due to a heightened metabolism during illness^[2].

All fats are harmful. This is also not true. Healthy fats, such as monounsaturated and polyunsaturated fats found in seeds, nuts, and certain oils, are essential for good health and can even protect against chronic diseases, especially heart disease. These fats help lower "bad" LDL cholesterol and raise "good" HDL cholesterol^[3].

Meat is the only source of protein. This myth is commonly defended by those opposing vegetarian or vegan diets, but it's false. Protein can be obtained from nuts, seeds, whole grains, and legumes. A varied diet rich in these plant-based proteins can provide all the necessary amino acids for good health^[4].

Fresh vegetables are always more nutritious than frozen ones. Research shows that fresh and frozen vegetables have similar nutritional values, with frozen vegetables sometimes being more nutritious. Therefore, frozen vegetables are an economical and convenient way to ensure you get enough greens year-round.

Coconut oil's health benefits. While it may be a better choice than butter, coconut oil contains 90% saturated fat, which can raise both good and bad cholesterol. Healthier options include unsaturated fats like olive or canola oil.

Understanding nutrition facts is essential for maintaining good health

Avoiding carbs after 5 p.m. aids weight loss. This common myth has no consistent scientific backing, and many doctors would disagree with this approach.

It can even be dangerous for people with diabetes who need to manage their blood sugar levels. Instead of avoiding carbs entirely, it's better to focus on the quality and quantity of the carbs consumed.

Milk increases mucus production. The belief that milk and dairy products lead to more mucus has not been supported by research. The sensation of mucus after consuming milk is due to its texture, not an increase in mucus production.

Carob is healthier than chocolate. Although carob contains dietary fiber, B vitamins, and antioxidants, it’s often found in products that also contain fats and sugars, just like chocolate. Unless you consume pure carob, you’re unlikely to see significant health benefits.

Raw carrots are more nutritious than the cooked ones. Cooking carrots has been shown to increase their nutritional value, particularly by boosting their carotenoid (antioxidant) levels^[5]. Baking, however, may reduce these antioxidants.

Numerous other nutrition myths continue to circulate. It’s essential to critically assess all the information you receive and verify whether food-related claims are accurate. You might be surprised to find that some of the "truths" you've believed are misconceptions.