Nutrition Myths Busted by Recent Studies

Knowing what to eat should be simple, but the internet is crowded with half-truths. Below, we dismantle the most persistent nutrition myths using up-to-date research and expert consensus.

Carbs Automatically Lead to Weight Gain

Complex carbohydrates such as oats, quinoa and fruit come packed with fibre, B-vitamins and antioxidants that regulate appetite and blood sugar. Weight gain occurs only when total calories exceed energy needs, regardless of whether those calories come from carbs, fats or protein.eufic+1

All Fats Are Bad for the Heart

Recent meta-analyses distinguish between saturated, trans and unsaturated fats. Monounsaturated fats in olive oil and polyunsaturated fats in nuts improve cholesterol ratios, whereas artificial trans fats raise LDL and inflammation.lalpathlabs+1

Eating Late at Night Guarantees Weight Gain

Timing matters less than overall intake. Controlled trials show that calories consumed after 18:00 are processed the same way as earlier meals; weight gain appears only when late-night snacks push daily calories into surplus.habuild+1

Gluten-Free Is Healthier for Everyone

Unless you have coeliac disease or non-coeliac gluten sensitivity, wholegrain wheat, barley and rye deliver fibre, iron and magnesium that many gluten-free products lack.careteamplus+1

Frozen Produce Is Nutritionally Inferior

Frozen fruit and vegetables are harvested at peak ripeness and flash-frozen, locking in vitamin C and polyphenols often lost during lengthy transport of “fresh” produce.eufic+1

Coconut Oil Is a Miracle Health Food

With 92% saturated fat, coconut oil raises LDL cholesterol more than butter. Studies citing modest HDL increases also note concurrent rises in LDL, negating any heart benefit.eufic

You Need Regular Detox Diets

Your liver, kidneys and lungs detoxify naturally. Juice cleanses supply minimal protein and may trigger muscle loss and rebound overeating once normal eating resumes.careteamplus

Skipping Meals Boosts Weight Loss

Intermittent fasting can help some people, but simply skipping meals without planning often leads to overeating later and destabilised blood glucose.medlineplus+1

Calories Are All That Matter

Hormones, sleep, stress and gut microbiota influence metabolism. A 1,600-calorie diet of oily fish, pulses and vegetables nourishes the body better than 1,600 calories of ultra-processed snacks.healthline

Plant Milk Is Always Healthier Than Dairy

Unsweetened fortified soy milk offers protein and calcium comparable to dairy, but many flavoured plant milks contain added sugars and little protein, making them desserts in disguise.nytimes

FAQs

Is fruit sugar as bad as table sugar?
No. Whole fruit delivers fibre, water and phytochemicals that slow absorption and improve gut health, offsetting its natural sugars.nytimes

Does protein harm the kidneys?
Only individuals with existing kidney disease need strict protein limits. Healthy adults benefit from 1.2–1.6 g/kg bodyweight to support muscle and immunity.careteamplus

Will seed oils cause chronic disease?
Current evidence finds no direct causal link between moderate seed-oil consumption and cancer or heart disease. Balance omega-6 oils with omega-3 sources like flax or salmon.eufic

Do I need supplements if I eat “clean”?
A varied diet usually covers micronutrient needs, but vegans may require vitamin B12, iodine and EPA/DHA algae oil. Check blood levels before supplementing.

---

1. https://www.eufic.org/en/misinformation/article/debunking-10-common-nutrition-myths-for-2025
2. https://habuild.in/blog/debunking-10-common-nutrition-myths/
3. https://www.lalpathlabs.com/blog/common-nutrition-myths/
4. https://careteamplus.org/wp-content/uploads/2025/07/Nutrition-Myths-Debunked-July-2025.pdf
5. https://medlineplus.gov/ency/patientinstructions/000895.htm
6. https://www.healthline.com/nutrition/biggest-lies-of-nutrition
7. https://www.nytimes.com/2023/01/19/well/eat/nutrition-myths.html
8. https://www.nestle.in/nhw/faqs/nutrition-myths-busted
9. https://www.niddk.nih.gov/health-information/weight-management/myths-nutrition-physical-activity
10. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/10-nutrition-myths-debunked
11. https://pmc.ncbi.nlm.nih.gov/articles/PMC8623929/
12. https://habs.uq.edu.au/blog/2023/10/debunking-10-common-nutrition-myths
13. https://www.health.com/common-nutrition-myths-11705972
14. https://www.gundersenhealth.org/health-wellness/eat-move/3-nutrition-myths-debunked
15. https://rwc.smhs.gwu.edu/news/common-nutrition-myths-debunked