Everybody wants to be healthy and well-informed. But many of us are often at the receiving end of inaccurate advice and false claims about wellness. One of the reasons why most food myths have such a strong grip on many people is that myths usually conform to biases or inaccurate information we already have and believe in. After all, there is a kernel of truth behind most myths.

That said, myths remain quite inaccurate. Experts break down 11 of the most common food and nutrition myths that many still believe to this day.

Eggs are bad for the heart

An egg or two a day doesn’t raise the risk of heart disease, contrary to popular belief. While it’s true that egg yolks contain cholesterol, the amount found in eggs is not enough to ring any alarm bells. Plus, eggs are an excellent source of omega-3 fatty acids that actually boost cardiovascular health.

HFCS is worse than sugar

Don’t be fooled by beverages that claim to contain no HFCS (high-fructose corn syrup). HFCS was made to mimic table sugar, so it doesn’t really differ in terms of calorie count and health risks. Even if you stay away from HFCS but do little to curb sugar intake, you’re bound to be at risk of metabolic disorders like Type 2 diabetes and fatty liver disease. You’re better off cutting back on sugar completely.

Carbohydrates cause weight gain

By itself, carbohydrates are not dangerous. After all, a balanced diet requires carbohydrates. Instead, weight gain and the health risks linked to obesity depend on the number of carbohydrates that you consume. If you eat beyond the prescribed amount of calories every day, the excess carbohydrates will eventually be converted into fat.

A raw-food diet provides enzymes essential to digestion

Raw plant-based foods are excellent sources of important micronutrients, fiber and natural sugar. But the claim that a raw-food diet “provides” enzymes that aid digestion is highly inaccurate. The enzymes in fresh produce are more useful for plant health than human health. Plus, the body will continue to make enzymes for as long as you live, so you don’t have much to worry about in that aspect.

You should pair protein-rich foods with carbs

Plant-based protein-rich foods like beans do not provide all the necessary amino acids, which is why many people believe that beans should always be paired with foods that have high amino acid content as well like rice. But there is no evidence to support this, so just make sure you eat a variety of foods throughout the day so you don’t miss out on amino acids.

Calories consumed at night cause weight gain

This is untrue, as calories are calories no matter the time of day. The best defense against weight gain is to watch the calorie count of the foods you eat.

Foods that the body can’t process lead to weight gain

If you can’t process certain foods, then it follows that the body can’t absorb the calories either. If anything, this should lead to weight loss and not weight gain.

You crave certain foods because you’re deficient in some nutrients

This belief only applies to wild animals that depend on instinct, as human cravings cater to emotional needs rather than survival ones.

“Mini” meals can boost metabolism

Small meals are great for portion control. But if you only divided the same amount of calories that you would have eaten given large meals, then you won’t experience much of a difference in terms of weight and metabolic rate. That being said, snacking in between meals can prevent overeating when it’s finally time to eat a proper meal.

You need to fast to detoxify

The body has its own system of toxin removal that runs nonstop thanks to the liver, kidneys and spleen. There is no evidence to suggest that a fast improves the body’s process of detoxification.

A gluten-free diet provides more energy than the typical diet

Gluten provides no essential nutrients, and it can even cause inflammation in the gastrointestinal tract of people with gluten intolerance. Unless you cannot digest gluten, there is no need for you to go on a gluten-free diet.

The internet and social media play a huge role in the propagation of wildly inaccurate beliefs and misinformation about nutrition. But don’t stop at the items on this list. Do some research yourself and scrutinize possible food myths you still believe.

Sources:

EatingWell.com

Healthline.com