Debunking 10 common nutrition myths for 2025
Last Updated : 20 January 2025Myth 1: Carbs make you gain weight
Carbohydrates are often seen as the enemy, but they’re not the villain when it comes to weight gain. Like anything, it’s all about balance and choosing the right kind.
Weight gain happens when we eat more calories than we burn – whether they come from carbs, protein, or fats. Choosing high-fibre carbohydrates (e.g., whole grains, fruits, and vegetables) while limiting added sugars (e.g. sugar-sweetened beverages, confectionery, and sweet bakery wares) can help with feelings of fullness and is linked to more positive health effects, such as lowering our risk of heart disease and type 2
diabetes. Cutting out carbs can mean missing out on essential nutrients like B vitamins, calcium, and dietary fibre. It can also lead to higher intakes of saturated fat (which increases our chronic disease risk) and a negative relationship with food.
The bottom line: there’s no need to fear carbs. Leading health authorities suggest adults should aim for 45-60% of daily calories from carbs, keeping added sugars as low as possible, and aiming for at least 25 grams of fibre daily to reduce the risk of chronic diseases and manage your weight.
Myth 2: All ultra-processed foods are bad for you
‘Ultra-processed foods’ seem to be the buzzword in the world of nutrition. Some of the most common, nutritious foods we eat are ‘processed’ to some extent. Food processing generally refers to any process that changes a food’s original form. This includes
techniques such as heating, canning, adding ingredients to prolong their shelf life, and many others. With so many ways to process foods, and combine ingredients, the resulting products can be very different and can bring both health benefits and risks.
In some cases, processing may make a food less healthy (e.g., by adding excessive amounts of fat, salt or sugar) and are therefore not considered part of a healthy diet. On the other hand, processed foods such as whole grain breads, cereals, vegetable-based sauces, and fortified plant-based alternatives can be part of a healthy dietary pattern.
The bottom line: recommendations on whether to limit or avoid processed food are highly dependent on the specific food and its nutrient contents. It can be useful to compare food labels. Choose processed foods with high levels of saturated fat, added sugar, and salt and those that are calorie-dense and contain less fibre occasionally.
Myth 3: Seed oils cause a rise in chronic disease
Seed oils like rapeseed, sunflower, and soybean oil are often criticised for their omega-6 fatty acid content, with claims that they promote inflammation and chronic diseases. Particularly, one omega-6 fatty acid they contain, linoleic acid, is blamed because our body can convert this to another fatty acid that is involved in the production of inflammatory compounds in the body.
However, high-quality research shows that eating more linoleic acid doesn’t increase inflammatory markers in the body. In fact, higher levels of linoleic acid are associated with lower inflammation. This is because our body tightly regulates the levels of these fatty acids, so eating more seed oils doesn’t significantly increase inflammation.
The rise in chronic diseases is more likely linked to other factors such as an overconsumption of foods high in saturated fat, salt and sugar, and a more sedentary lifestyle. Studies show that omega-6 fatty acids can reduce LDL (‘good’) cholesterol and improve glycaemic control, which are beneficial for cardiovascular health and diabetes management.
The bottom line: seed oils, when part of a balanced diet, don’t cause chronic diseases. Most dietary guidelines recommend using these oils to replace saturated fats (e.g., butter, palm oil, coconut oil) and lower our chronic disease risk.
Myth 4: Fresh fruit & veg is better than frozen
Both fresh and frozen (and also canned and dried) fruits and vegetables are nutritious choices and count towards your recommended 5-a-day (400 g of fruit & veg per day).
Fruits and vegetables often travel great distances and start to lose some of their nutritional value before reaching our plates. Freezing, canning, or drying them within hours of harvesting helps to keep their original quality as it ‘locks’ in nutrients at their peak ripeness. So, if frozen fits your lifestyle, don’t hesitate to stock up.
The bottom line: fresh, frozen, canned, and dried fruits and vegetables can all be great choices. Each offers unique benefits, so pick what works best for your budget, convenience, and taste. What matters most is eating a variety of fruits and vegetables regularly and meeting your 5-a-day goal.
Myth 5: Coconut oil is a healthy choice
Coconut oil has a trendy reputation, but it’s high in saturated fat (around 92%), much higher than butter (65%), olive oil (10%), or sunflower oil (10%). High saturated fat diets raise LDL (‘bad’) cholesterol and increase heart disease and stroke risk.
Coconut-enthusiasts often claim that coconut oil raises HDL (‘good’) cholesterol levels. Additionally, they claim that it contains medium-chain triglycerides (MCTs), which are digested and absorbed faster, promoting satiety and preventing fat storage. However, most studies show coconut oil doesn’t improve cholesterol levels or body composition compared to other fats. Some small studies found slight HDL increases but also higher
LDL levels, counteracting its effects. Furthermore, MCT research doesn’t directly apply to coconut oil, as its fatty acids differ in structure and metabolism, with MCTs making up only a small proportion.
The bottom line: coconut oil is high in saturated fat, a type of fat linked to a higher risk of cardiometabolic diseases. Enjoy it occasionally, but for daily use, choose unsaturated oils like olive oil or rapeseed oil.
Myth 6: ‘Low fat or fat free’ foods are always healthier
Products with the nutrition claims ‘low in fat’ or ‘fat-free’ may look healthy at first glance, but it may not necessarily be the case. Let’s first set the record straight: a product may only be called ‘low fat’ if it contains no more than 3 grams of fat per 100 grams (for solid foods) or 1.5 grams per 100 ml (for liquid foods).
While EU/UK legislation strictly controls when food manufacturers can make these claims, this legislation doesn’t consider the overall nutritional quality of the product. For example, it doesn’t control for other ingredients like added sugars or salt used to compensate for flavour and texture losses. We know that diets high in added sugar and salt are both linked to an increased risk of chronic diseases.
The bottom line: don’t judge a food by its ‘low fat’ label alone. If you see any of these claims, check the nutrition declaration (the nutritional table on the back) and ingredient list to compare between products for the healthiest option.
Myth 7: You should avoid eating eggs because they’re high in cholesterol
Eggs have been demonised for years for their cholesterol content. Cholesterol is a fatty substance in our blood that contributes to clogged arteries and heart attacks. However, for most healthy people, eating an egg a day doesn’t significantly raise cholesterol levels because our body compensates by producing less cholesterol itself.
The bigger concern for heart health is the intake of saturated fats, which have a greater effect on raising blood cholesterol levels, especially in people with a family history of high cholesterol or those prone to heart disease. These fats are typically found in high fat cuts of red meat (beef, lamb, and pork), tropical oils (coconut and palm oil), and lard. That said, it's still important not to overdo it. A daily egg or two is fine for most
people, but eating multiple eggs every day or adding them to a diet already rich in cholesterol and fats can exceed the recommended limit of less than 300 mg of cholesterol per day.
The bottom line: eggs are nutritious, packed with protein, vitamins, and minerals. For most people, eating one egg per day is perfectly healthy. Just be mindful of your overall diet and consult with a healthcare provider if you have concerns about your cholesterol levels.
Myth 8: Intermittent fasting is the best way to lose weight
Intermittent fasting is a type of diet that doesn’t change what you eat, but rather when you eat, for example, restricting food intake to a single 8-hour period each day.
Intermittent fasting can be an effective weight loss strategy, but this is probably due to an overall calorie deficit, because of a lower energy intake throughout the week, rather than an outcome of fasting periods. Randomised controlled studies show that intermittent fasting isn’t superior to regular calorie restricted diets for weight management.
Depending on your age, health, and lifestyle, fasting, unless properly managed, could have negative side effects. These may include a lack of concentration, low mood and tiredness due to insufficient energy intake on certain days. If you do want to try intermittent fasting, seek advice of qualified health professional before you start.
The bottom line: intermittent fasting may help some individuals control their calorie intake, but it’s not a magic bullet for weight loss. Sustainable and healthy weight loss involves a combination of various factors, including balanced nutrition, regular physical activity, enough sleep, and managing your stress.
Myth 9: You need to eat meat to get enough protein
While meat is a rich source of protein, many plant-based foods also provide plenty of protein. Beans, lentils, chickpeas, tofu, tempeh, nuts, seeds, and whole grains can all contribute to meeting your protein needs.
It’s often assumed that animal protein is of ‘better’ quality than plant protein. Protein quality depends on the number of essential amino acids (the building blocks of protein) your body can’t make on its own. Animal proteins are naturally ‘complete’ as they contain all nine essential amino acids in adequate amounts. In contrast, most plant proteins have a ‘limiting’ essential amino acid.
However, research has shown that when you eat a variety of plant-based proteins throughout the day and enough calories, you can easily get all your amino acids. For example, eating rice and beans or hummus and whole grain bread can provide a complete amino acid profile. Additionally, some plant-based foods like quinoa and soy are considered complete proteins on their own.
The bottom line: you don’t need to eat meat to get enough protein. By including a variety of plant-based protein sources throughout the day and making sure you eat enough calories, you’ll ensure the right balance of essential amino acids.
Myth 10: You should avoid gluten
Gluten is a protein found in wheat, barley, and rye and gives products such as bread a soft and chewy texture. Unless you have coeliac disease or a gluten-sensitivity, there’s no reason to cut gluten from your diet.
The presence or absence of gluten provides no information about the overall nutritional quality of a food product. Many gluten-free foods can still be high in added sugar, salt and (saturated) fat – sometimes more so than their gluten-containing counterparts.
A well-planned gluten-free diet that contains plenty of fibre-rich foods and meets nutritional needs can be a healthy diet, but there’s no strong evidence that gluten increases chronic disease risk (in those without coeliac disease). Instead, studies
suggest that eating gluten may lower the risk of heart disease and diabetes, likely because such diets are higher in nutritious whole grains.
The bottom line: if you don’t have a medical reason to avoid gluten, there’s no need to cut it out. Enjoy whole grains as part of healthy, balanced diet.
If you would like more information or to speak to an expert, please contact Laura
Bosman, Content Production Manager at the European Food Information Council (EUFIC), laura.bosman@eufic.org.