9 Food Myths Debunked: Nutrition Facts for Healthy Eating
What to know about fats, eggs, gluten, soy and more
What to know about fats, eggs, gluten, soy and more
Key Takeaways
- Healthy eating is about overall patterns, not single foods.
- Frozen, canned and processed foods can still be nutritious.
- Most people do not need to avoid soy, eggs, fat or gluten.
Nutrition advice can be confusing. Social media, fad diets and sensational headlines often fuel common food myths, making it difficult to separate fact from fiction.
Believing these myths may lead people to avoid nutritious foods, cut out entire food groups or make unnecessary changes to their diet. While nutrition research continues to evolve, experts agree that an overall healthy eating pattern matters far more than any single food.
“Conflicting nutrition advice can make healthy eating seem more complicated than it really is,” says Nadia Nunes Cavalcante Parr, MD, an internal medicine physician at Scripps Coastal Medical Center Encinitas. “Instead of focusing on individual foods, focus on building balanced meals with a variety of nutrient-rich foods.”
From healthy fats and eggs to soy, gluten and processed foods, here’s what the research really says about nine common food myths.
1. Myth: All fat is bad
Not all fats are unhealthy. While saturated fats and trans fats should be limited, unsaturated fats provide important health benefits and can be part of a balanced diet.
“The goal isn't to avoid fat altogether,” Dr. Parr says. “It's to replace saturated fats with healthier unsaturated fats whenever possible.”
Dietary fats fall into three main categories:
- Saturated fats: Limit foods such as butter, cheese, fatty cuts of red meat and full-fat dairy products.
- Trans fats: Avoid industrially produced trans fats whenever possible. Although largely removed from the U.S. food supply, they may still be found in some processed and fried foods.
- Unsaturated fats: Choose foods such as nuts, seeds, olives, avocados, vegetable oils and fatty fish, including salmon and tuna.
Replacing saturated fats with unsaturated fats may help lower LDL ("bad") cholesterol and reduce the risk of heart disease. Healthy fats also provide energy, support hormone production and help your body absorb vitamins A, D, E and K.
2. Myth: Fresh fruits and vegetables are healthier than frozen or canned types
Fresh, frozen and canned fruits and vegetables can all be part of a healthy diet. Frozen and canned options are often just as nutritious as fresh produce and may be more affordable. The key is choosing products with little or no added sugar or sodium.
Choose fruits canned in water or 100% juice instead of syrup and select vegetables with little or no added sodium. Rinsing canned vegetables or beans can also reduce their sodium content.
“Read the nutrition labels and choose products with minimal added ingredients, especially added sugar and sodium,” Dr. Parr says. “If a product contains added salt, make sure it fits within your daily sodium intake.”
3. Myth: You can't get enough protein from plant-based foods
Protein helps build and repair muscles, organs and other tissues and supports many essential body functions.
Animal foods naturally contain all nine essential amino acids in sufficient amounts, but most people can meet their protein needs by eating a variety of plant-based protein sources throughout the day.
“People can meet their protein needs without eating meat or dairy by including a variety of plant-based protein foods in their diet,” Dr. Parr says.
Good sources of plant-based protein include tofu, edamame, beans, lentils, chickpeas, nuts, seeds and soy milk. Many of these foods are also rich in fiber and naturally low in saturated fat, making them heart-healthy choices.
4. Myth: Soy-based foods are harmful to your health
Current evidence shows that soy foods are safe for most people. The main exception is people with soy allergies.
Although early animal studies raised concerns about soy isoflavones and breast cancer, research in humans has not found an increased risk. Some research even suggests that eating soy foods may be associated with a lower risk of breast cancer and improved survival after diagnosis.
Soy foods, including tofu, tempeh, edamame, soy milk and miso, provide high-quality protein along with vitamins and minerals. Many are also good sources of fiber and are naturally low in saturated fat.
5. Myth: Organic produce is more nutritious
Organic refers to how food is grown and processed. In the United States, certified organic produce is grown without most synthetic pesticides, bioengineered ingredients, sewage sludge or most petroleum-based fertilizers.
Research has not consistently shown that organic produce is more nutritious than conventionally grown produce. While some studies have found small differences in certain nutrients, the overall nutritional value is similar.
Research has not shown that eating organic foods leads to better long-term health or a lower risk of chronic disease.
“Whether you choose organic or conventionally grown produce, eating plenty of fruits and vegetables is what matters most,” Dr. Parr says.
If cost is a concern, don't let it keep you from buying produce. If reducing exposure to pesticide residues is a priority for you, choosing organic may be worth the additional cost.
6. Myth: You should avoid all processed foods
Not all processed foods are unhealthy. Processing simply means a food has been altered from its natural state, and many processed foods can still be nutritious choices.
Foods such as natural nut butters, canned beans, canned tuna packed in water, plain yogurt and frozen fruits and vegetables are all processed foods that can be part of a healthy diet.
Many ultra-processed foods contain high amounts of added sugars, sodium and saturated fat and should be limited.
“Choose processed foods that are as close to their natural form as possible,” Dr. Parr says. “Look for products that are lower in added sugar, sodium and saturated fat.”
7. Myth: Multigrain and whole grain are the same
Multigrain and whole grain are not the same. Whole grains contain all three parts of the grain kernel — the bran, germ and endosperm — and provide more fiber, vitamins and minerals than refined grains.
Eating whole grains has been associated with a lower risk of heart disease, type 2 diabetes and other chronic diseases.
The term multigrain simply means a product contains more than one type of grain. Unless those grains are whole grains, they may be refined and contain less fiber and fewer nutrients.
When shopping, don’t assume “multigrain” means a healthier choice. Look for products labeled "100% whole grain" or check the ingredient list to make sure whole grain, such as whole wheat or whole oats, is listed first.
8. Myth: Eggs are bad for your health
Eggs were once discouraged because of their cholesterol content, but research shows that, for most healthy people, cholesterol from eggs has less effect on blood cholesterol than saturated and trans fats in the diet.
Eggs can be part of a heart-healthy eating pattern. They provide protein and other nutrients, but how often you eat them may depend on your overall diet and personal risk factors.
“If you enjoy eggs, they can be part of a balanced diet,” Dr. Parr says. “Your overall eating pattern and personal health risk factors matter more than any single food.”
People with diabetes, high cholesterol or heart disease should talk to their physician or a registered dietitian about how eggs fit into their overall eating plan.
9. Myth: A gluten-free diet is good for everyone
Unless you have celiac disease, non-celiac gluten sensitivity or another medical reason to avoid gluten, there is no proven health benefit to following a gluten-free diet.
“Going gluten-free isn't healthier unless you have a medical reason to avoid gluten,” Dr. Parr says. “For most people, whole grains that contain gluten can be an important part of a balanced diet.”
Many packaged gluten-free foods are not healthier than their gluten-containing counterparts. Some may contain less fiber and more added sugar, sodium or saturated fat.
Whole grains that contain gluten, such as whole wheat, barley and rye, provide fiber and other nutrients that support heart and digestive health.
If you need to avoid gluten, naturally gluten-free grains, such as quinoa, rice, millet and corn, can also provide important nutrients.
Questions about your diet?
If you have questions about your diet or specific health concerns, your primary care physician or a registered dietitian can help you create a personalized eating plan that works for you.