Hello 2025!
With every new year, there is often an influx of people looking to make changes to the way they live and eat so that they can live better, and whether you’ve decided that now is the time to make some robust changes to your diet and lifestyle or not, I thought it would be helpful to bust some nutrition myths for you this January! From Media, Well-meaning family members and Marketers, there is an absolutely overwhelming list of nutrition myths.
The truth is, nutrition science is constantly evolving. However, the foundation of a healthy diet remains consistent: eating a variety of whole, real foods is always the best choice.
In this post, I’ll tackle 6 of the most common food myths, backed by peer-reviewed research, to cut through the noise and help you to make informed choices about what you eat.
1. Eating Fat Makes You Fat
Myth: Eating foods that contain fat, leads to weight gain and obesity.
Reality: This is just not true. Healthy dietary fats (lipids) are an essential part of staying healthy. They are crucial in hormone production, provide an energy source, are a key component of every single cell in your body and are essential to absorbing certain Vitamins (like vitamin D, as it is fat soluble).
In fact, it has been shown that higher consumption of Polyunsaturated fatty acids (found in fatty fish, seeds, flax) and Monounsaturated fatty acids (found in nuts, olives, butter, animal fat) were associated with lower risks of death from any cause, cardiovascular disease and cancer (Research)
2. Carbs Are Bad for You
Myth: Carbohydrates should be avoided for weight loss and general health.
Reality: Whole, unprocessed carbs—such as fruits, vegetables, and whole grains—are rich in fiber, vitamins, and minerals. We want to watch out for refined/highly processed carbs such as white bread and sugary snacks, that contribute to health issues like obesity and type 2 diabetes.
Many studies have found that diets higher in fiber from whole grains were associated with reduced risks of heart disease and type 2 diabetes (Research)
3. Eggs Are Bad for You (And your Heart)
Myth: Eggs raise cholesterol levels and increase heart disease risk.
Reality: While eggs do contain dietary cholesterol, they have minimal effect on blood cholesterol levels for most people. They are an incredibly nutrient-dense food, offering high-quality protein, vitamins, and minerals. Eggs provide us with essential nutrients like Vitamin B12, Vitamin D, Selenium and Choline - and choline is particularly important for brain health, liver function and muscle function; it’s also a critical nutrient for fertility and fetal development.
The American Journal of Clinical Nutrition found no significant link between egg consumption and cardiovascular disease in healthy individuals (Research). So, who wants eggs for breakfast?
4. Butter Is Worse Than Margarine
Myth: Margarine is a healthier option than butter because it contains less saturated fat.
Reality: A bit like the point we made above, about eating fat, making you fat. Margarine often contains harmful trans fats, which increase the risk of heart disease, and so Butter, consumed in moderation, may actually be a better option.
A study in Circulation (2015) found that trans fats raised the risk of cardiovascular disease, while butter’s impact was less harmful when consumed in moderation (Research)
5. Oats Provide Long-Lasting Energy
Myth: Oats give you sustained energy throughout the day.
Reality: I hate to break it to you, but the reason you’re crashing before lunch after that yummy bowl of porridge is because they’re causing you a quick blood sugar spike. While oats are rich in fiber, their glycemic load varies and can cause a quick blood-sugar spike, leading to crashing in blood sugar levels, and therefore, energy slumps.
Research finds that steel-cut oats result in a lower glycemic response than processed instant oats (Research)
6. Fresh Produce Is Always Better Than Frozen
Myth: Fresh fruits and vegetables is more nutritious than their frozen counterparts.
Reality: Again, not true! Frozen fruits and vegetables are often just as nutritious as fresh because they are flash-frozen at their peak ripeness, preserving essential vitamins and minerals. I love using frozen berries in my smoothies and frozen spinach in curries, dahls, and stews!
Research on this topic finds no significant differences in vitamin content between fresh and frozen fruits and vegetables, and in some instances, vitamin content is higher in frozen counterparts. (Research).
Final Thoughts
Nutrition is a complex and relatively new science, meaning that what we know is always evolving.
One thing remains constant though: the foundation of eating well lies in eating whole, minimally processed foods. By debunking these myths and arming ourselves with this important information, we can make food choices that align with our goals.
If you’re ready to tackle your health with a personalized plan, accountability and coaching, I invite you to book a free intro call with me. Let’s discuss how we can work together to build a sustainable, nourishing eating plan that works for you.
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