Fact Checking: Common Health and Nutritional Myths

100 Nutritional Myths Fact Checked

1. Carbohydrates make you gain weight.

The statement “Carbohydrates make you gain weight” is largely a myth. Weight gain occurs from consuming more calories than you expend, regardless of whether these calories come from carbohydrates, fats, or proteins. The key factor is not the carbohydrates themselves but the type and amount consumed. Complex carbohydrates like whole grains, vegetables, and legumes are beneficial because they provide essential nutrients and fiber, which help you feel fuller longer and maintain a healthy weight.

2. Eating fat makes you fat.

The statement “Eating fat makes you fat” is a myth. Consuming fats does not automatically lead to weight gain; rather, weight gain is influenced by overall calorie intake and expenditure. Fats are an essential part of a balanced diet, providing energy, aiding in the absorption of vitamins, and enhancing satiety, which can help control appetite. It’s important to focus on consuming healthy fats, like those found in avocados, nuts, and olive oil, and to moderate the intake of unhealthy trans fats found in processed foods. Replacing fats with refined carbohydrates, which are often used in low-fat products, can lead to weight gain and other health issues.

3. You need to eat every few hours to keep your metabolism high.

The statement “You need to eat every few hours to keep your metabolism high” is largely considered a myth. Research indicates that the frequency of meals does not significantly impact metabolism. Eating more frequently does not necessarily boost your metabolism to a notable degree. Instead, total caloric intake and the balance of macronutrients are more critical factors for metabolism and weight management. Frequent eating can help some people manage hunger and maintain better control over their food choices, but it’s not essential for maintaining a high metabolic rate.

4. High-protein diets are harmful to your kidneys.

The statement “High-protein diets are harmful to your kidneys” is a myth for individuals with healthy kidneys. Research, including a systematic review from McMaster University, indicates that high protein intake does not negatively impact kidney function in healthy people. It’s important, however, for those with existing kidney disease to consult healthcare providers regarding their protein intake

5. Microwaving food destroys its nutrients.

The statement “Microwaving food destroys its nutrients” is a myth. Microwaving can affect nutrient levels minimally, similar to other cooking methods. It is often more effective at preserving nutrients due to shorter cooking times and less water usage. Key nutrients like vitamin C and some B vitamins are heat-sensitive, but their loss is common to all cooking methods, not just microwaving.

6. Organic foods are always healthier.

The statement “Organic foods are always healthier” is a myth. While organic farming avoids synthetic pesticides and may lead to slightly higher levels of certain nutrients like antioxidants and omega-3 fatty acids, these differences are generally not significant enough to impact overall health. Both organic and conventional foods can vary in their nutritional content based on many factors including crop varieties and farming practices. Therefore, the overall health impact of organic foods compared to conventional ones is not as significant as often perceived.

7. Eggs are bad for your heart.

The claim that “Eggs are bad for your heart” is a myth. Research, including studies cited by reliable health organizations like the American Heart Association and the Mayo Clinic, shows that for most people, eggs do not adversely affect heart health. They contain cholesterol, but it does not significantly impact blood cholesterol levels in a harmful way. Moderate consumption of eggs can be part of a healthy diet, providing valuable nutrients like protein and vitamins without increasing heart disease risk. People with specific health conditions should consult a healthcare provider.

8. Gluten-free diets are healthier.

The statement that “Gluten-free diets are healthier” is a myth for those who do not have celiac disease or gluten sensitivity. Research from reputable sources like the Mayo Clinic and Johns Hopkins Medicine shows that gluten-free diets can lead to nutritional deficiencies unless they are carefully managed and supplemented. Gluten-containing foods provide essential nutrients such as fiber, iron, and B vitamins, which are often less prevalent in gluten-free alternatives. Only those medically required to avoid gluten, such as individuals with celiac disease, gain health benefits from a gluten-free diet. For the general population, there is no evidence to support the health benefits of avoiding gluten.

9. You should drink eight glasses of water every day.

The statement “You should drink eight glasses of water every day” is a myth. The eight-glass recommendation is overly simplistic and does not account for individual differences such as age, activity level, and climate. Experts like those at Mayo Clinic and Cleveland Clinic emphasize that fluid needs vary. Other sources of hydration like fruits, vegetables, and other beverages also contribute to meeting your daily water needs. It’s best to listen to your body’s signals, such as thirst and the color of your urine, to guide your hydration. Light yellow urine typically indicates proper hydration, while darker urine can be a sign of dehydration.

10. Skipping breakfast is bad for you.

The statement “Skipping breakfast is bad for you” is a myth when applied universally. Research shows that effects of skipping breakfast vary based on individual factors. While it might disrupt metabolism and increase hunger in some, contributing to unhealthy eating patterns later in the day, others experience no negative effects. This variance is seen in studies of intermittent fasting, which some find beneficial for weight loss and improving insulin sensitivity. It’s important to consider personal health, lifestyle, and how your body reacts to meal timings. Consulting with a healthcare professional can provide guidance tailored to your specific needs. It’s crucial to listen to your body and assess how you feel and perform when skipping breakfast.

11. All calories are created equal.

The statement “All calories are created equal” is a myth. Different sources of calories affect the body in various ways. For example, calories from protein can increase satiety and have a higher thermic effect than calories from fats or carbohydrates. This means they require more energy for digestion. Additionally, the type of food—whether it’s highly processed or whole—also impacts how these calories are metabolized and how they influence hunger and health outcomes. Thus, the source and quality of calories are crucial for understanding their impact on health.

12. Eating late at night causes weight gain.

The statement “Eating late at night causes weight gain” is generally a myth with some nuanced truth. Research indicates that late-night eating can disrupt the body’s circadian rhythm, which may affect metabolism and hormone levels, like leptin and ghrelin, influencing hunger and satiety. This disruption can potentially lead to weight gain if it causes increased overall calorie intake and poor food choices. However, the primary determinant of weight gain remains the balance between total calorie intake and expenditure. If late-night eating does not result in excess calorie consumption, it does not inherently cause weight gain. Therefore, managing total calorie intake and making healthy food choices are crucial, regardless of meal timing.

13. Detox diets are necessary to flush toxins from the body.

The statement “Detox diets are necessary to flush toxins from the body” is a myth. Scientific evidence indicates that the human body is equipped with its own efficient detoxification systems, primarily involving the liver, kidneys, lungs, and digestive system. Detox diets, which often involve fasting, consuming only specific foods or liquids, and using supplements or enemas, do not enhance these natural processes. Studies show that detox diets can lead to nutritional deficiencies and other health risks without providing any proven benefits for toxin removal. Maintaining a healthy diet and lifestyle is sufficient for your body’s natural detoxification processes.

14. Fresh fruits and vegetables are healthier than frozen or canned.

The statement “Fresh fruits and vegetables are healthier than frozen or canned” is a myth. While fresh produce may have slightly higher levels of some vitamins like vitamin C and some B vitamins when picked, all three forms (fresh, frozen, and canned) can be nutritious choices. Frozen fruits and vegetables are typically flash-frozen at peak ripeness, preserving many nutrients. Canned options can also be packed with vitamins and minerals, but be mindful of added sugars or sodium. Choosing options with minimal processing and rinsing canned vegetables can help. Regardless of form, fruits and vegetables are a valuable part of a healthy diet.

15. Low-fat foods are better for weight loss.

The statement “Low-fat foods are better for weight loss” is a myth. While low-fat foods can be part of a healthy diet, they are not inherently better for weight loss. Many low-fat products compensate for the reduction in fat by adding sugars or other carbohydrates, which can lead to higher calorie consumption and less satiety, causing people to eat more overall. Research shows that the type of fat consumed is more important than the amount. Healthy fats from sources like nuts, avocados, and olive oil can promote satiety and are essential for overall health. Thus, focusing on balanced nutrition rather than just low-fat options is more effective for weight management.

16. Vitamin supplements are necessary for everyone.

The statement “Vitamin supplements are necessary for everyone” is a myth. While supplements can be beneficial for certain populations—such as pregnant women needing folic acid, vegans needing vitamin B12, or individuals with specific deficiencies—they are not universally necessary for everyone. Most people can obtain the necessary vitamins and minerals through a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Overuse of supplements can lead to harmful side effects and does not typically offer additional health benefits for those without deficiencies. It’s best to consult with a healthcare provider before starting any supplement regimen to ensure it meets individual health needs.

17. Artificial sweeteners are healthier than sugar.

The statement “Artificial sweeteners are healthier than sugar” is a nuanced myth. While artificial sweeteners can help reduce calorie intake and manage blood sugar levels, which is beneficial for weight management and diabetes control, the long-term health effects are not fully understood. Recent studies suggest possible associations with increased appetite, weight gain, and a higher risk of metabolic diseases such as type 2 diabetes and cardiovascular issues. The research on these effects is ongoing, and the evidence is not yet conclusive. Thus, while artificial sweeteners can be useful, they should be used in moderation.

18. Red meat is bad for your health.

The statement “Red meat is bad for your health” is a nuanced myth. While red meat contains essential nutrients such as protein, vitamin B12, and iron, excessive consumption, especially of processed red meats, is associated with increased risks of heart disease, certain cancers, and type 2 diabetes. Studies show that the saturated fats and certain chemicals in red meat can contribute to higher LDL cholesterol and inflammation. However, moderate consumption of lean, unprocessed red meat can be part of a balanced diet. It’s important to focus on overall dietary patterns and include a variety of protein sources for optimal health.

19. Dairy is necessary for strong bones.

The statement “Dairy is necessary for strong bones” is a myth. While dairy products are rich sources of calcium and vitamin D, crucial for bone health, they are not the only sources. Non-dairy foods like leafy greens (kale, broccoli), tofu, fortified plant-based milks, and fish also provide these nutrients. Weight-bearing exercises are equally important for maintaining bone strength and preventing osteoporosis. Calcium from dairy may have slightly higher bioavailability compared to some plant-based sources, meaning it is absorbed more efficiently by the body. Therefore, while dairy can contribute to bone health, it is not indispensable.

20. Salt must be eliminated from the diet to improve heart health.

The statement “Salt must be eliminated from the diet to improve heart health” is a myth. While reducing sodium intake is important for lowering blood pressure and improving heart health, eliminating it entirely is not necessary and can be harmful. Sodium is an essential nutrient needed for normal body functions, including nerve and muscle operation. The key is moderation. The American Heart Association recommends limiting sodium intake to no more than 2,300 milligrams per day, and ideally around 1,500 milligrams for most adults. Excessive sodium intake, primarily from processed and restaurant foods, can increase the risk of hypertension and cardiovascular diseases. Therefore, reducing sodium intake, rather than eliminating it, is crucial for heart health.

Here are 20 more nutrition myths:

21. You should only eat raw vegetables for maximum nutrition.

The statement “You should only eat raw vegetables for maximum nutrition” is a myth. While raw vegetables do retain some nutrients better, such as vitamin C and certain enzymes, cooking can actually enhance the bioavailability of other nutrients like beta-carotene in carrots and lycopene in tomatoes. Cooking also helps destroy harmful bacteria and makes certain vegetables easier to digest, allowing better absorption of minerals like calcium and iron. Therefore, a balanced diet including both raw and cooked vegetables is ideal for obtaining the widest range of nutrients.

22. Juicing is better than eating whole fruits and vegetables.

The statement “Juicing is better than eating whole fruits and vegetables” is a myth. Juicing removes the fiber from fruits and vegetables, which is essential for digestive health and helps regulate blood sugar. Fiber also promotes satiety, reducing the likelihood of overeating. While juicing can provide a concentrated source of vitamins and minerals, it often results in higher sugar content and fewer nutrients compared to consuming whole fruits and vegetables. Therefore, it’s best to include both juiced and whole produce in your diet for balanced nutrition.

23. Eating carrots will improve your eyesight significantly.

The statement “Eating carrots will improve your eyesight significantly” is a myth. Carrots are rich in beta-carotene, which the body converts into vitamin A, essential for maintaining healthy vision. However, consuming more carrots won’t improve vision beyond the normal level if you already get enough vitamin A from your diet. The myth gained popularity during WWII due to a British propaganda campaign suggesting that carrots helped pilots see better at night. While vitamin A is crucial for preventing night blindness, it won’t enhance eyesight significantly if you’re not deficient.

24. You need to eat meat for protein.

The statement “You need to eat meat for protein” is a myth. While meat is a well-known source of complete proteins, containing all nine essential amino acids, you can obtain sufficient protein from various plant-based sources such as beans, lentils, tofu, tempeh, nuts, seeds, and quinoa. These plant proteins, when eaten in combination, provide all essential amino acids. Studies have shown that a balanced diet including diverse protein sources is just as effective for meeting protein needs as one including meat, without the health risks associated with high meat consumption

25. Snacking is always bad for you.

The statement “Snacking is always bad for you” is a myth. Snacking itself is not inherently bad; it depends on the quality and timing of the snacks. Healthy snacks like fruits, vegetables, nuts, and yogurt can provide essential nutrients and help manage hunger between meals, preventing overeating later. However, frequent snacking on processed foods high in sugars, fats, and empty calories can lead to weight gain and other health issues. Therefore, choosing nutritious snacks and being mindful of snacking habits can make snacking a beneficial part of a balanced diet.

26. Drinking coffee is dehydrating.

The statement “Drinking coffee is dehydrating” is a myth. While coffee contains caffeine, which has a mild diuretic effect, this effect is not strong enough to cause significant dehydration in most people. Studies have shown that the water content in coffee contributes to daily fluid intake, and moderate coffee consumption does not lead to a net loss of body fluid. However, some individuals may be more sensitive to caffeine’s diuretic effects, particularly if they do not drink enough fluids overall. Therefore, typical daily consumption of coffee is unlikely to dehydrate you as long as you maintain overall good hydration habits.

27. Natural sugars like honey are healthier than white sugar.

The statement “Natural sugars like honey are healthier than white sugar” is a myth. Although natural sugars like honey contain small amounts of vitamins, minerals, and antioxidants, these benefits are minimal and do not significantly impact overall health. Both honey and white sugar are metabolized similarly by the body, providing about 4 kilocalories per gram with little nutritional difference. The key to healthy sugar consumption is moderation, regardless of the source. Excessive intake of any sugar can lead to health issues, so it’s important to use all sugars sparingly.

28. You should avoid all fats to lose weight.

The statement “You should avoid all fats to lose weight” is a myth. While it’s important to manage fat intake due to its high calorie content, fats are essential for overall health and can even aid in weight loss. Healthy fats, such as monounsaturated and polyunsaturated fats, found in foods like avocados, nuts, seeds, and olive oil, are beneficial. They help absorb vitamins, support cell function, and can make you feel fuller, thus potentially preventing overeating. Therefore, instead of avoiding all fats, focus on incorporating healthy fats into a balanced diet for effective weight management.

29. All plant-based diets are automatically healthy.

The statement “All plant-based diets are automatically healthy” is a myth. While plant-based diets can be nutritious and beneficial, their healthiness largely depends on the types of foods included. A diet rich in whole, unprocessed plant foods like fruits, vegetables, legumes, nuts, and whole grains is beneficial, providing essential nutrients, fiber, and antioxidants. However, consuming a plant-based diet high in processed foods, refined grains, and added sugars can be unhealthy. Therefore, the quality of the plant-based foods chosen is crucial for maintaining a healthy diet.

30. Eating spicy food can cause ulcers.

The statement “Eating spicy food can cause ulcers” is a myth. The primary causes of ulcers are infections with the Helicobacter pylori (H. pylori) bacterium and the long-term use of nonsteroidal anti-inflammatory drugs (NSAIDs) like aspirin and ibuprofen. While spicy foods can irritate existing ulcers and exacerbate symptoms, they do not directly cause ulcers. In fact, capsaicin, the active component in chili peppers, may have protective effects by stimulating protective mechanisms in the stomach. Therefore, while spicy foods might aggravate an already sensitive stomach, they are not the root cause of ulcers.

31. Skipping meals helps you lose weight faster.

The statement “Skipping meals helps you lose weight faster” is a myth. While it might seem that eating less frequently can reduce calorie intake, skipping meals can actually lead to overeating later due to increased hunger, which can result in consuming more calories overall. Additionally, skipping meals can slow down your metabolism as the body goes into “starvation mode,” conserving energy and storing fat. This counterproductive effect can make weight loss harder. Instead, eating regular, balanced meals throughout the day helps maintain metabolism and control hunger, supporting healthier weight loss.

32. Organic foods are always pesticide-free.

The statement “Organic foods are always pesticide-free” is a myth. Organic farming regulations permit the use of certain natural or non-synthetic pesticides, and even some approved synthetic chemicals like copper sulfate and hydrogen peroxide. While organic foods typically contain fewer pesticide residues than conventionally grown foods, they are not completely free of pesticides. The main difference is that organic pesticides are generally derived from natural sources and are often less toxic than their synthetic counterparts used in conventional farming. Therefore, while organic foods may reduce pesticide exposure, they are not entirely pesticide-free.

33. All cholesterol is bad for you.

The statement “All cholesterol is bad for you” is a myth. There are two main types of cholesterol: high-density lipoprotein (HDL), known as “good” cholesterol, and low-density lipoprotein (LDL), known as “bad” cholesterol. HDL cholesterol helps remove LDL cholesterol from the bloodstream, which can reduce the risk of heart disease and stroke. LDL cholesterol, when present in high levels, can lead to the buildup of plaque in arteries, increasing the risk of cardiovascular issues. Therefore, while high levels of LDL are harmful, HDL is beneficial and necessary for good health.

34. A detox tea can help you lose weight quickly.

The statement “A detox tea can help you lose weight quickly” is a myth. While detox teas often contain ingredients that may boost metabolism and have diuretic or laxative effects, these effects do not lead to sustainable weight loss and can even be harmful. Detox teas can cause side effects like dehydration, electrolyte imbalances, and digestive issues. Long-term weight loss requires a balanced diet and regular exercise rather than relying on detox teas. Additionally, some detox teas are not regulated by the FDA and may contain harmful substances. Therefore, detox teas should not be considered a quick or safe solution for weight loss.

35. Drinking ice-cold water burns more calories.

The statement “Drinking ice-cold water burns more calories” is a myth. While it is true that your body expends a small amount of energy to warm ice-cold water to body temperature, the amount of calories burned is minimal. Drinking a glass of ice-cold water burns about 8 to 10 calories, which is not significant enough to impact weight loss efforts. The thermogenic effect of drinking cold water is negligible and should not be relied upon as a weight-loss strategy. Instead, focus on maintaining a balanced diet and regular exercise for effective weight management

36. You need to drink sports drinks for hydration after exercise.

The statement “You need to drink sports drinks for hydration after exercise” is a myth. While water is sufficient for most people to rehydrate after exercise, sports drinks can be beneficial during prolonged or intense workouts (over an hour) to replenish electrolytes and provide carbohydrates for energy. Individual hydration needs vary based on factors like sweat rate, exercise intensity, and environmental conditions. In hot weather or high exertion, even shorter workouts may require electrolyte replenishment. However, the added sugars and calories in sports drinks are unnecessary for many people and can contribute to excessive calorie intake.

37. Eating celery burns more calories than it provides.

The statement “Eating celery burns more calories than it provides” is a myth. While it is true that the energy used to digest food, known as the Thermic Effect of Food (TEF), does exist, the energy expended is minimal compared to the calories in celery. A stalk of celery contains about 10 calories, and the TEF might account for a small fraction of this. The concept of negative-calorie foods is generally not supported by scientific evidence. Although celery’s high fiber content might slightly increase TEF, it is not enough to create a calorie deficit. Therefore, while celery is a healthy, low-calorie snack, it does not burn more calories than it provides

38. A vegan diet is deficient in protein.

The statement “A vegan diet is deficient in protein” is a myth. While some people believe that plant-based diets lack sufficient protein, this is not the case with a well-planned vegan diet. Plant-based sources like beans, lentils, tofu, tempeh, quinoa, nuts, seeds, and even certain vegetables can provide all the essential amino acids required for a healthy diet. Studies have shown that vegans typically consume enough protein to meet their dietary needs. The key is to ensure variety and adequate caloric intake, which makes protein deficiency highly unlikely in those following a balanced vegan diet.

39. You can’t build muscle on a plant-based diet.

The statement “You can’t build muscle on a plant-based diet” is a myth. Numerous studies and real-life examples of vegan athletes and bodybuilders demonstrate that building muscle on a plant-based diet is entirely possible. Plant-based protein sources such as beans, lentils, tofu, tempeh, quinoa, nuts, and seeds provide all the essential amino acids required for muscle growth. It’s crucial to consume a variety of these protein-rich foods to meet your body’s amino acid needs. With proper meal planning and sufficient caloric intake, a plant-based diet can support significant muscle development.

39. Eating fish is always good for your health.

The statement “Eating fish is always good for your health” is a myth. While fish is an excellent source of omega-3 fatty acids, vitamins, and minerals, which can benefit heart health and brain function, not all fish consumption is beneficial. Some fish contain high levels of mercury and other contaminants like dioxins and PCBs, especially larger predatory fish such as shark, swordfish, and certain types of tuna. Additionally, farmed fish can contain high levels of insecticides and pesticides. However, for most people, the health benefits of consuming fish, particularly those lower in contaminants, outweigh the risks. Therefore, while including fish in your diet can be healthy, it’s crucial to choose types known for lower contaminant levels and consume them in moderation.

40. A fast metabolism is the key to weight loss.

The statement “A fast metabolism is the key to weight loss” is a myth. While a fast metabolism burns calories more quickly, it is not the primary factor in weight loss. Weight loss is fundamentally about energy balance—consuming fewer calories than you burn. Factors like diet, physical activity, and muscle mass play more significant roles in managing weight. Building muscle through strength training can increase your metabolic rate because muscle tissue burns more calories at rest compared to fat tissue. Therefore, focusing on a balanced diet and regular exercise is more effective for weight loss than relying solely on metabolism.

41. Eating too much fruit will cause diabetes.

The statement “Eating too much fruit will cause diabetes” is a myth. Diabetes is caused by a combination of genetic and lifestyle factors, not simply by eating fruit. Fruits contain natural sugars but also provide essential fiber, nutrients, and antioxidants that are beneficial for health. Moderate fruit consumption as part of a balanced diet does not lead to diabetes. However, individuals with diabetes should manage their overall carbohydrate intake to avoid blood sugar spikes. While uncommon, extremely high fruit intake could potentially affect blood sugar in some people. The benefits of eating fruit generally outweigh any risks for most people, though the impact may vary between type 1 and type 2 diabetes.

42. Frozen fruits and vegetables are less nutritious than fresh ones.

The statement “Frozen fruits and vegetables are less nutritious than fresh ones” is a myth. Studies have shown that frozen fruits and vegetables can be just as nutritious, if not more so, than fresh ones. This is because they are typically frozen shortly after harvesting, preserving their nutrient content. Fresh produce, on the other hand, may lose nutrients during transportation and storage. For example, frozen peas and spinach often retain more vitamin C compared to their fresh counterparts stored at home. Therefore, both fresh and frozen options are healthy choices, with frozen produce providing a convenient and nutritious alternative

43. Eating fat-free foods helps you lose weight.

The statement “Eating fat-free foods helps you lose weight” is a myth. Fat-free foods often contain added sugars, refined grains, and additives to improve taste, which can hinder weight loss efforts. While healthy fats contribute to satiety, helping you feel fuller for longer, avoiding fats altogether can lead to increased hunger and overeating. Effective weight loss depends on overall calorie intake and nutritional balance, not just fat content. Including healthy fats from sources like avocados, nuts, and olive oil in a balanced diet is more beneficial for weight management than simply choosing fat-free options.

44. You should only drink bottled water.

The statement “You should only drink bottled water” is a myth. Both tap and bottled water can be safe and healthy, depending on their source and quality. In many developed countries, tap water is regulated by the EPA, ensuring safety. Bottled water, regulated by the FDA, may sometimes be less strictly monitored than tap water. Additionally, bottled water can be significantly more expensive and environmentally damaging due to plastic waste. While bottled water can be beneficial in areas with poor water quality, tap water is generally just as safe and more cost-effective for everyday use. For most people, tap water meets health and safety standards and is a more sustainable choice.

45. Diet soda is a healthy alternative to regular soda.

The statement “Diet soda is a healthy alternative to regular soda” is a myth. While diet soda is lower in calories than regular soda, making it attractive for those watching their calorie intake, it carries several health concerns. Artificial sweeteners in diet soda, such as aspartame and sucralose, have been linked to potential issues like weight gain, insulin confusion, and increased sugar cravings. The high acidity of diet soda can damage tooth enamel and disrupt gut bacteria. Though more research is needed to fully understand these effects, moderation is key. For those cutting back on sugary drinks, diet soda may be a stepping stone, but water and other unsweetened beverages are healthier options for hydration.

46. You need to drink sports drinks to stay hydrated during exercise.

The statement “You need to drink sports drinks to stay hydrated during exercise” is a myth. For most people, water is sufficient for hydration during exercise. Sports drinks, which contain electrolytes and carbohydrates, are designed for those engaging in high-intensity or endurance activities lasting over an hour. These drinks help replenish lost electrolytes and provide energy, making them useful for athletes or those performing strenuous activities. However, for typical workouts or moderate exercise, water is usually adequate. Drinking too many sports drinks can add unnecessary calories and sugars, potentially leading to weight gain and other health issues. Therefore, while sports drinks have their place in certain scenarios, water remains the best choice for most people to stay hydrated during exercise.

47. You must eat dairy to get enough calcium.

The statement “You must eat dairy to get enough calcium” is a myth. While dairy products are a well-known source of calcium, they are not the only option. Many non-dairy foods are rich in calcium and can help meet your daily requirements. These include dark leafy greens (such as kale, collard greens, and bok choy), fortified plant milks (like almond and soy milk), tofu, nuts (especially almonds), seeds (like chia and sesame), and certain fish (such as sardines and salmon with bones). These sources can provide adequate calcium for bone health without the need for dairy.

48. Organic foods are always more nutritious than non-organic foods.

The statement “Organic foods are always more nutritious than non-organic foods” is a myth. Studies comparing organic and conventional foods have shown mixed results regarding nutritional content. Some research indicates that organic produce may have slightly higher levels of certain nutrients, such as antioxidants and omega-3 fatty acids, particularly in organic meats and dairy products. However, many studies, including a comprehensive meta-analysis by Stanford University, found no consistent significant differences in vitamin and nutrient content between organic and conventional foods. The primary advantage of organic foods is their lower levels of pesticide residues, rather than higher nutritional value. Therefore, while organic foods can offer some benefits, they are not necessarily more nutritious than their non-organic counterparts.

49. Brown eggs are healthier than white eggs.

The statement “Brown eggs are healthier than white eggs” is a myth. The nutritional content of eggs, whether brown or white, is identical. The difference in color is simply due to the breed of the hen; hens with red feathers and earlobes typically lay brown eggs, while hens with white feathers and earlobes lay white eggs. Studies have shown no significant differences in the amounts of protein, fat, vitamins, or minerals between brown and white eggs. The perception that brown eggs are healthier may stem from their association with organic and free-range farming practices, but the color of the shell itself does not impact nutritional value.

50. Microwave cooking destroys nutrients in food.

The statement “Microwave cooking destroys nutrients in food” is a myth. Microwaving is often better for preserving nutrients compared to other cooking methods due to its shorter cooking times and minimal water usage. Research indicates that microwaving can help retain vitamins and minerals, such as vitamin C and antioxidants, which might be lost in methods like boiling where nutrients leach into the water. Although some nutrient loss can still occur, it is typically less than with prolonged cooking methods at higher temperatures. For example, microwaving vegetables can maintain more of their nutritional content than boiling them.

51. All processed foods are unhealthy.

The statement “All processed foods are unhealthy” is a myth. Not all processed foods are harmful; in fact, many can be part of a healthy diet. Processed foods range from minimally processed items like pre-cut vegetables and canned beans to highly processed foods like sugary snacks and ready meals. Minimally processed foods, such as frozen fruits and vegetables, canned fish, and whole-grain breads, retain most of their nutritional value and offer convenience. It’s important to distinguish between these and ultra-processed foods, which often contain high levels of added sugars, unhealthy fats, and sodium. Thus, while highly processed foods can be unhealthy, many processed foods provide essential nutrients and can fit well into a balanced diet.

52. Red wine is good for your heart.

The statement “Red wine is good for your heart” is a myth. While moderate consumption of red wine has been linked to some heart health benefits, largely due to compounds like resveratrol and other antioxidants, the evidence is not definitive. Studies suggest these compounds can improve cholesterol levels and offer some cardiovascular protection. However, the observed benefits might also result from other healthy lifestyle factors associated with moderate drinkers, such as a healthier diet. It’s important to note that heavy drinking increases the risk of heart disease and other health issues. Emphasizing moderation from the start is crucial, and alternatives like fruits and vegetables can provide antioxidants without the risks associated with alcohol. Therefore, while moderate red wine consumption might offer some benefits, it is not essential for heart health, and the risks of alcohol consumption should be carefully considered.

53. Only animal-based proteins are complete proteins.

The statement “Only animal-based proteins are complete proteins” is a myth. While it is true that most animal-based proteins are considered complete because they contain all nine essential amino acids in adequate amounts, there are several plant-based sources that are also complete proteins. Examples of complete plant proteins include soy, quinoa, hemp seeds, chia seeds, buckwheat, and amaranth. Additionally, combining various plant-based foods, such as beans and rice or hummus and whole-grain pita, can provide all essential amino acids needed for a complete protein profile. Thus, with proper dietary planning, a plant-based diet can effectively meet all essential amino acid requirements without relying on animal-based proteins.

54. Vegetables lose their nutrients when cooked.

The statement “Vegetables lose their nutrients when cooked” is a myth. While some nutrients, such as vitamin C and certain B vitamins, can be reduced during cooking, other nutrients can become more bioavailable. Cooking methods like steaming, microwaving, and stir-frying tend to preserve most nutrients by using less water and shorter cooking times. For instance, cooking tomatoes increases the availability of lycopene, and cooking carrots enhances the absorption of beta-carotene. The key is to use appropriate cooking methods to maximize nutrient retention. Therefore, incorporating both raw and cooked vegetables into your diet ensures a well-rounded intake of nutrients.

55. You need to consume protein immediately after working out.

The statement “You need to consume protein immediately after working out” is a myth. While consuming protein after a workout can support muscle recovery and growth, the timing is not as critical as once believed. Research has shown that the so-called “anabolic window” extends much longer than just 30 minutes post-exercise. The most important factor is ensuring adequate protein intake throughout the day. Whether you consume protein shortly after your workout or a few hours later, the overall daily protein intake is what ultimately supports muscle adaptation and recovery.

56. Caffeine stunts your growth.

The statement “Caffeine stunts your growth” is a myth. Scientific studies have consistently shown no direct link between caffeine consumption and stunted growth in children and adolescents. The origin of this myth is unclear but may be related to outdated beliefs about caffeine and bone health. While excessive caffeine can slightly increase calcium excretion, this effect is minor and usually offset by adequate calcium intake from the diet. Therefore, moderate caffeine consumption does not impact bone growth or height. It is still advisable for children and adolescents to consume caffeine in moderation due to potential side effects like restlessness and sleep disruption.

57. All fish are contaminated with mercury.

The statement “All fish are contaminated with mercury” is a myth. While mercury is detectable in all fish, the contamination levels vary greatly. Small fish like salmon, sardines, and shrimp typically have lower mercury levels, whereas larger predatory fish like tuna and swordfish tend to have higher concentrations due to bioaccumulation. It’s safe to consume fish in moderation by choosing species lower in mercury. For specific mercury content, consult reputable sources like EPA and FDA guidelines. Eating a variety of fish can help maintain a healthy diet while minimizing mercury exposure.

58. You should avoid all carbs to lose weight.

The statement “You should avoid all carbs to lose weight” is a myth. While some carbs, especially refined ones like white bread and sugary snacks, can lead to weight gain, avoiding all carbs is not necessary for weight loss. Whole grains, fruits, and vegetables are sources of healthy carbohydrates that provide essential nutrients, fiber, and energy. These carbs help maintain a balanced diet and support overall health. Instead of eliminating all carbs, focus on choosing healthier options and maintaining a balanced diet for effective weight loss.

59. Eating before bed causes weight gain.

The statement “Eating before bed causes weight gain” is a myth. Weight gain depends more on total daily calorie intake and the types of foods consumed rather than the timing of eating. Eating healthy, nutrient-dense foods and staying within your daily calorie needs can prevent weight gain, regardless of when you eat. However, late-night eating often involves high-calorie, processed snacks which can contribute to weight gain if they push your calorie intake over your daily limit. It’s also essential to maintain a balanced diet and healthy eating habits throughout the day.

60. All fast food is unhealthy.

The statement “All fast food is unhealthy” is a myth. While fast food is often linked to high levels of sodium, sugar, saturated fats, and calories, many fast food chains now offer healthier options like grilled chicken, salads, and whole grain wraps. Even healthier fast food options can be higher in calories or sodium compared to home-cooked meals, so making mindful choices is crucial. Opting for smaller portions and avoiding fried foods can make fast food a part of a balanced diet. Nutritional information provided by restaurants helps consumers make informed decisions.

61. Eating small, frequent meals boosts metabolism.

The statement “Eating small, frequent meals boosts metabolism” is a myth. Scientific evidence indicates that meal frequency has minimal impact on metabolic rate. Instead, what matters more is the total calorie intake and nutrient quality throughout the day. Small, frequent meals may help with hunger management and prevent overeating, but they do not significantly enhance metabolism compared to fewer, larger meals. The key to a healthy metabolism is maintaining a balanced diet and regular physical activity.

62. Eating garlic wards off colds.

The statement “Eating garlic wards off colds” is partly a myth and partly a fact. Scientific studies suggest that garlic has immune-boosting properties and may help reduce the severity and duration of cold symptoms, but it is not a guaranteed preventive measure. While some research indicates that garlic can enhance immune function and potentially reduce the number of colds, the evidence is not strong enough to confirm it as a definitive cold prevention method. It is best seen as a supplementary aid rather than a primary defense against colds.

63. All plant-based foods are low in calories.

The statement “All plant-based foods are low in calories” is a myth. While many plant-based foods like fruits and vegetables are indeed low in calories, there are notable exceptions. Foods such as nuts, seeds, avocados, and coconut are high in calories due to their fat content. Additionally, some processed plant-based foods can also be calorie-dense. Therefore, not all plant-based foods are low in calories, and it’s important to be mindful of portion sizes when consuming higher-calorie plant-based items.

64. Skipping dinner is a good way to lose weight.

The statement “Skipping dinner is a good way to lose weight” is a myth. Research indicates that skipping meals, including dinner, can lead to weight gain rather than weight loss. This happens because skipping dinner often results in increased hunger later, leading to overeating or choosing high-calorie snacks that are low in nutrients. Additionally, missing meals can cause metabolic changes that slow down your metabolism and disrupt blood sugar levels, which can negatively impact weight management and overall health. A balanced approach with regular, nutritious meals is more effective for sustainable weight loss.

65. Eating chocolate causes acne.

The statement “Eating chocolate causes acne” is a myth. Strong scientific evidence does not support a direct link between chocolate itself and acne. However, chocolate, especially milk chocolate, often contains sugar and dairy, which can exacerbate acne in some individuals due to their high-glycemic properties and the presence of dairy proteins. Additionally, some people may be sensitive to other components in chocolate that can trigger breakouts. Dark chocolate, which has less sugar and dairy, is less likely to cause such issues and even contains antioxidants that can benefit the skin. Moderation and individual sensitivity are key factors.

66. All energy bars are healthy.

The statement “All energy bars are healthy” is a myth. Not all energy bars are created equal, and their healthiness varies greatly based on ingredients. Many energy bars contain high amounts of added sugars, processed ingredients, and artificial sweeteners, which can negate their nutritional benefits. While some bars are made from whole food ingredients and provide a good balance of protein, fiber, and healthy fats, others may be loaded with preservatives and unhealthy fats like fractionated oils. It’s important to read labels carefully and choose bars with minimal, natural ingredients for a truly healthy option.

67. Coconut oil is the healthiest oil.

The statement “Coconut oil is the healthiest oil” is a myth. While coconut oil contains medium-chain triglycerides (MCTs), which may improve good HDL cholesterol levels, the evidence on their impact on heart health is ongoing. Coconut oil is high in saturated fats, which can raise bad LDL cholesterol, potentially increasing the risk of heart disease. The specific types of saturated fat in coconut oil may have different effects compared to those in red meat, but the overall recommendation is to consume it in moderation. Healthier alternatives include oils rich in unsaturated fats like olive oil, canola oil, and avocado oil, which are better for heart health. Therefore, while coconut oil can be part of a balanced diet, it is not the healthiest oil available.

68. Organic sugar is healthier than regular sugar.

The statement “Organic sugar is healthier than regular sugar” is a myth. Both organic sugar and regular sugar are primarily composed of sucrose and provide the same caloric content and nutritional value. While organic sugar is produced without synthetic pesticides and fertilizers, this does not translate into significant health benefits. The body metabolizes both types of sugar in the same way, and they both contribute equally to calorie intake. Therefore, neither type of sugar is inherently healthier than the other, and both should be consumed in moderation to avoid health issues like obesity and diabetes.

69. All fruit juices are healthy.

The statement “All fruit juices are healthy” is a myth. While fruit juices contain vitamins, minerals, and antioxidants, they also have high sugar content and lack the fiber found in whole fruits. Drinking fruit juice can lead to spikes in blood sugar levels similar to those caused by sugary drinks like soda. Additionally, excessive consumption of fruit juice can contribute to weight gain and increase the risk of dental issues and chronic diseases. Moderation is key, and whole fruits are generally a healthier option due to their fiber content, which helps regulate sugar absorption and promotes satiety.

70. Eating nuts causes acne.

The statement “Eating nuts causes acne” is a myth. While some nuts, like peanuts, contain omega-6 fatty acids which may contribute to inflammation, their overall impact on acne requires more research. The effect of nuts on acne can vary among individuals. Factors such as genetics, hormones, and overall diet play a more significant role in acne development. Nuts contain beneficial nutrients like selenium, zinc, and vitamin E, which can help reduce inflammation and support skin health. Consuming a balanced diet and moderating intake of sugary or processed foods, which are more likely to impact acne, is essential.

71. A gluten-free diet is a good way to lose weight.

The statement “A gluten-free diet is a good way to lose weight” is a myth. While some people may lose weight initially when switching to a gluten-free diet, this is often due to eliminating processed foods and refined carbohydrates, not the absence of gluten itself. Many gluten-free products are high in calories, sugar, and fat, which can lead to weight gain if consumed in excess. Moreover, gluten-free diets can lack essential nutrients like fiber, vitamins, and minerals found in whole grains, potentially leading to nutritional deficiencies. Therefore, a balanced diet with portion control and regular exercise is more effective for sustainable weight loss.

72. Vegetarian diets are always low in iron.

The statement “Vegetarian diets are always low in iron” is a myth. While plant-based diets contain non-heme iron, which is less easily absorbed by the body compared to heme iron from animal products, vegetarians can still maintain adequate iron levels through careful planning. Iron-rich plant foods include lentils, beans, tofu, spinach, quinoa, and fortified cereals. Consuming these foods with vitamin C-rich items like citrus fruits, tomatoes, and bell peppers can significantly enhance iron absorption. Additionally, monitoring ferritin levels (the storage form of iron) through a doctor can help ensure adequate iron stores. Therefore, with a balanced and well-planned diet, vegetarians can meet their iron needs effectively.

73. Bananas are the best source of potassium.

The statement “Bananas are the best source of potassium” is a myth. While bananas are a good source of potassium, providing about 300-400 mg per medium banana, many other foods offer higher potassium content. For example, one cup of cooked spinach has around 839 mg, a medium baked potato with skin contains about 941 mg, and a cup of white beans boasts approximately 829 mg of potassium. Other rich sources include avocados, sweet potatoes, and dried fruits like apricots. Therefore, while bananas contribute to potassium intake, they are not the best source available

74. Only elderly people need to worry about their bone health.

The statement “Only elderly people need to worry about their bone health” is a myth. Bone health is important at all ages. Building strong bones starts in childhood and continues through adolescence, as peak bone mass is typically reached between the ages of 18 and 25. Maintaining bone health throughout life can prevent issues such as osteoporosis later on. Factors like adequate intake of calcium and vitamin D, regular weight-bearing exercise, and avoiding smoking and excessive alcohol are crucial for all age groups. It’s never too early to take steps to ensure strong bones.

75. Detox water aids significantly in weight loss.

The statement “Detox water aids significantly in weight loss” is a myth. While detox water can be a refreshing way to stay hydrated, its weight loss benefits are not significantly different from regular water. Drinking water, including detox water, can help boost metabolism temporarily and reduce hunger, which may aid in weight loss. However, the main benefits come from the water itself rather than any added fruits or herbs. There is no scientific evidence supporting detox water as a superior method for weight loss compared to regular hydration and a balanced diet combined with exercise.

76. Eating more protein always means more muscle.

The statement “Eating more protein always means more muscle” is a myth. While protein is essential for muscle repair and growth, simply consuming more protein does not automatically result in increased muscle mass. Muscle gain also requires consistent strength training and adequate calorie intake. The body can only utilize a certain amount of protein for muscle synthesis, and any excess is either used for energy or stored as fat. The effectiveness of protein intake depends on overall diet, exercise regimen, and individual metabolic factors.

77. Juicing is the best way to detox.

The statement “Juicing is the best way to detox” is a myth. While juicing can provide hydration and vitamins temporarily, it does not effectively remove toxins or impurities from the body. The body’s natural detoxification systems, primarily the liver and kidneys, handle this process efficiently. Juicing lacks the fiber found in whole fruits and vegetables, which is essential for digestive health. Juice cleanses can also lead to side effects like fatigue, headaches, and blood sugar swings. A balanced diet with whole foods supports the body’s natural detox processes better. For more information, refer to sources like HealthXchange.sg and MD Anderson Cancer Center.

78. Non-GMO foods are always healthier.

The statement “Non-GMO foods are always healthier” is a myth. While non-GMO foods may contribute to a reduction in pesticide residue, this is not guaranteed for all non-GMO crops. Numerous studies by reputable organizations like the American Medical Association and the World Health Organization have concluded that GMO foods are just as safe and nutritious as their non-GMO counterparts. The potential benefits of non-GMO foods include the preservation of biodiversity and addressing ethical concerns such as potential environmental impact and corporate control of seeds. However, the health benefits depend more on the overall quality and nutrient content of the food itself rather than its GMO status.

79. A calorie is just a calorie, regardless of its source.

The statement “A calorie is just a calorie, regardless of its source” is a myth. While a calorie is a unit of energy, the source of the calorie significantly affects how it impacts the body. Different types of calories—such as those from proteins, fats, and carbohydrates—have varying effects on metabolism, hunger, and overall health. For instance, calories from protein tend to increase metabolism more than calories from carbohydrates or fats due to the thermic effect of food. Additionally, foods high in fiber slow down digestion, which helps in feeling full longer and managing weight. Consuming nutrient-dense foods like vegetables, whole grains, and lean proteins contributes to better health compared to calorie-dense but nutrient-poor foods like sugary snacks and processed foods. Therefore, the quality and source of calories are crucial for overall health and weight management.

80. Drinking cold water after meals causes cancer.

The statement “Drinking cold water after meals causes cancer” is a myth. There is no scientific evidence to support this claim. Multiple experts, including those from the American Cancer Society and Cancer Council Australia, confirm that drinking cold water does not cause cancer. The body quickly adjusts the temperature of ingested liquids to match body temperature, which does not adversely affect digestion or cancer risk. Concerns about cold water solidifying fats in the stomach and leading to cancer are unfounded. Additionally, drinking water at any temperature is crucial for maintaining hydration and overall health. Cold water might not significantly impact digestion, as the body efficiently manages varying temperatures of consumed food and liquids.

81. You should avoid fruit if you’re trying to lose weight.

The statement “You should avoid fruit if you’re trying to lose weight” is a myth. While fruit contains natural sugars, they are different from added sugars and come packaged with essential nutrients like vitamins, minerals, fiber, and antioxidants. The fiber in fruit helps promote fullness and slows digestion, aiding in weight management. Studies show that incorporating fruit into your diet can support weight loss by replacing higher-calorie snacks with healthier options. However, portion control is important to avoid consuming excess calories. Including fruit as part of a balanced diet is beneficial for overall health and weight loss.

82. Low-carb diets are healthy for everyone.

The statement “Low-carb diets are healthy for everyone” is a myth. While low-carb diets can benefit some individuals, such as those with prediabetes or certain metabolic conditions, they are not universally healthy. These diets can help with weight loss, blood sugar control, and cardiovascular health, but they also carry risks of nutrient deficiencies, especially in fiber, vitamins, and minerals, if not managed properly. Potential side effects include constipation, headaches, and muscle cramps. Long-term adherence can be challenging, and a high intake of animal-based proteins and fats can pose additional health risks. Consulting a healthcare provider is essential to determine if a low-carb diet is appropriate and to ensure balanced nutrient intake.

83. You should eat grapefruit to burn fat.

The statement “You should eat grapefruit to burn fat” is a myth. While grapefruit is rich in vitamins, antioxidants, and fiber, there is no scientific evidence that it directly burns fat. The myth likely originates from the idea that acidic fruits might aid fat digestion, but this does not translate to fat burning in the body. Grapefruit’s fiber content can help promote fullness, indirectly aiding weight loss by reducing overall calorie intake. Substituting high-calorie foods with low-calorie options like grapefruit can help with weight loss, but grapefruit itself does not possess special fat-burning properties. A balanced diet and regular exercise are more effective strategies for weight loss.

84. All herbal supplements are safe.

The statement “All herbal supplements are safe” is a myth. While herbal supplements are often marketed as natural and safe, this is not always the case. Many can interact with medications, cause adverse effects, or contain potent active ingredients that may not be suitable for everyone. For example, kava has been linked to severe liver damage, and ephedra has been associated with heart problems, leading to its ban by the FDA in 2004. Herbal supplements are not regulated as strictly as medications, meaning their safety and efficacy are not guaranteed before they hit the market. Some herbal supplements can be safe and beneficial when used appropriately, but it’s essential to consult with a healthcare provider before starting any herbal supplement to ensure it is safe and appropriate for your individual health needs.

85. Drinking beer causes a ‘beer belly.’

The statement “Drinking beer causes a ‘beer belly'” is a myth. While beer can contribute to weight gain due to its high calorie content, it is not the sole cause of a “beer belly.” The main factor is overall calorie intake, regardless of the source. Beer is often consumed in large quantities, leading to a significant increase in caloric intake, which can result in abdominal fat. Additionally, beer provides mostly carbohydrates and little protein or fat, meaning these are “empty calories” that don’t provide a feeling of fullness. Factors such as genetics, diet, and physical activity also play crucial roles in fat distribution. Therefore, excess calories from any source, including beer, sugary foods, or other beverages, can lead to weight gain and fat accumulation in the belly area. Practicing portion control and maintaining a balanced diet and active lifestyle are essential for managing weight.

86. Eating raw eggs is the best way to consume protein.

The statement “Eating raw eggs is the best way to consume protein” is a myth. While raw eggs contain a high-quality protein, the protein in cooked eggs is more bioavailable, meaning it is easier for the body to digest and absorb. Studies show that the body can absorb about 90% of the protein from cooked eggs compared to only 50% from raw eggs. Additionally, consuming raw eggs carries the risk of foodborne illness from bacteria like Salmonella, which can be eliminated through cooking. Therefore, eating cooked eggs is both safer and more effective for protein absorption.

87. Drinking milk causes mucus production.

The statement “Drinking milk causes mucus production” is a myth. Milk itself doesn’t directly cause more mucus production, as multiple studies, including those by the Mayo Clinic and HowStuffWorks, support this. The creamy texture of milk can coat the throat, creating a temporary sensation of thicker mucus, but this is a perception, not an actual increase in mucus production. Additionally, some research suggests that a specific protein fragment in A1 milk (beta-casomorphin-7) might trigger mucus production in some people, especially those with existing inflammation, though more research is needed to confirm this and it applies specifically to A1 milk, not all milk.

88. You need to eat meat to get vitamin B12.

The statement “You need to eat meat to get vitamin B12” is a myth. While meat is a rich source of vitamin B12, it is not the only source. Vitamin B12 can also be obtained from dairy products, eggs, and fortified foods such as breakfast cereals, plant-based milks, and nutritional yeast. Additionally, vitamin B12 supplements are available and recommended for vegetarians, vegans, and older adults who may have difficulty absorbing the vitamin from food. Therefore, it is possible to meet your vitamin B12 needs without consuming meat.

89. Eating fish makes you smarter.

The statement “Eating fish makes you smarter” is a myth. While fish, particularly fatty fish rich in omega-3 fatty acids like DHA, is beneficial for brain health, there is no direct evidence that it significantly boosts intelligence in healthy adults. Omega-3s are crucial for brain function and development, supporting cognitive functions and potentially reducing cognitive decline in older adults, as well as aiding brain development in children. Recent studies suggest a possible link between fish consumption and improved cognitive function even in adults, though this area is still under investigation. Overall, fish supports brain health but does not directly make you smarter.

90. Eating spicy food speeds up your metabolism.

The statement “Eating spicy food speeds up your metabolism” is a myth. While capsaicin, found in spicy peppers, can trigger thermogenesis, causing a temporary increase in body temperature and calorie burning, the effect is modest and short-lived. Studies suggest this can boost metabolic rate by 5-10% for a short period after consumption. However, this increase is too small to significantly impact overall metabolic rate or lead to substantial weight loss. Effective weight management relies on a balanced diet and regular physical activity, rather than relying solely on spicy foods.

91. Drinking apple cider vinegar daily will help you lose weight.

The statement “Drinking apple cider vinegar daily will help you lose weight” is a myth. While some studies suggest that apple cider vinegar may aid in weight loss by increasing feelings of fullness and slowing stomach emptying due to acetic acid, the evidence is limited and not conclusive. The weight loss effects observed in studies are generally modest and short-term. Additionally, drinking apple cider vinegar can have side effects such as digestive discomfort, erosion of tooth enamel, and potential interactions with certain medications. For sustainable weight loss, a balanced diet and regular exercise are more effective and reliable approaches.

92. Eating sugar causes hyperactivity in children.

The statement “Eating sugar causes hyperactivity in children” is a myth. Multiple scientific studies have found no substantial evidence linking sugar intake to increased hyperactivity in children. Research, including meta-analyses of numerous studies, has consistently shown that sugar does not affect the behavior or cognitive performance of children. The belief that sugar causes hyperactivity may stem from parental expectations and situational factors, such as exciting environments where children are typically given sugary treats. While sugar should be consumed in moderation due to its other health impacts, it is not a direct cause of hyperactivity in children.

93. You need to take multivitamins daily for optimal health.

The statement “You need to take multivitamins daily for optimal health” is a myth. Most people can obtain all essential vitamins and minerals from a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Multivitamins are beneficial for specific needs, such as addressing nutritional deficiencies, supporting pregnant women, or aiding those with dietary restrictions. While multivitamins can help maintain bone health with vitamin D in older adults, routine daily use for the general population does not significantly prevent chronic diseases or improve overall health outcomes. Some vitamins and minerals, like vitamins A and E, can be harmful in high doses. It’s best to consult with a healthcare provider to determine if you need a multivitamin based on your individual health needs and dietary intake.

94. Eating pork is less healthy than other meats.

The statement “Eating pork is less healthy than other meats” is a myth. Lean cuts of pork, such as tenderloin, loin chops, and sirloin, can be as healthy as other lean meats like chicken or turkey. These cuts are low in fat and high in protein, vitamins B6 and B12, iron, zinc, and selenium. However, processed pork products like bacon, sausages, and ham are high in saturated fats, sodium, and preservatives, which can increase health risks. The healthiness of pork largely depends on the cut and preparation method. Healthy cooking methods, such as grilling, baking, or broiling, make lean pork a nutritious choice. Consuming pork in moderation as part of a balanced diet is key to maintaining good health.

95. Eating oranges prevents colds.

The statement “Eating oranges prevents colds” is a myth. While oranges are rich in vitamin C, which supports the immune system, there is no conclusive evidence that eating oranges or increasing vitamin C intake can prevent colds. Studies suggest that vitamin C may help reduce the duration and severity of cold symptoms if taken regularly before getting sick, but it does not prevent colds outright. The perceived benefits are more related to overall immune support rather than direct prevention. Maintaining a balanced diet with adequate vitamin C is beneficial, but it won’t make you immune to colds.

96. Eating spicy food can cause hemorrhoids.

The statement “Eating spicy food can cause hemorrhoids” is a myth. Spicy foods themselves do not cause hemorrhoids. Hemorrhoids are primarily caused by increased pressure on the veins in the rectal area due to straining during bowel movements, chronic constipation, or diarrhea. Eating spicy foods can exacerbate existing hemorrhoid symptoms by causing gastrointestinal distress, such as diarrhea, which can aggravate hemorrhoids. Individual sensitivity varies, so some people may experience more irritation from spicy foods than others. Therefore, while spicy foods can worsen symptoms if hemorrhoids are already present, they are not a direct cause of hemorrhoids.

97. Only red wine has health benefits among alcoholic beverages.

The statement “Only red wine has health benefits among alcoholic beverages” is a myth. While red wine is known for its heart-health benefits due to polyphenols like resveratrol, other alcoholic beverages can also offer health benefits in moderation. For instance, white wine contains antioxidants, and beer has polyphenols and fiber that can promote cardiovascular health, though these benefits are less conclusive. Moderation is crucial, as excessive alcohol consumption negates any potential benefits. Additionally, non-alcoholic sources such as fruits and vegetables provide similar benefits without the risks associated with alcohol.

98. Eating after a workout cancels its benefits.

The statement “Eating after a workout cancels its benefits” is a myth. Consuming food after a workout is crucial for recovery and muscle growth. Post-workout nutrition helps replenish glycogen stores, repair muscle tissue, and promote muscle protein synthesis. Eating a combination of protein and carbohydrates within a few hours after exercising enhances recovery and prepares the body for future workouts. Skipping meals post-workout can slow recovery and reduce performance in subsequent sessions. Therefore, eating after a workout supports, rather than cancels, its benefits.

99. All protein powders are the same.

The statement “All protein powders are the same” is a myth. Protein powders vary widely in source, absorption rate, and nutritional content. Whey and casein proteins come from milk and are complete proteins, containing all essential amino acids. Plant-based proteins, like soy, pea, and rice, often need to be combined to provide a complete amino acid profile. The absorption rate differs too: whey is fast-absorbing, ideal for post-workout, while casein is slow-digesting. Quality also varies, with some powders containing fillers, added sugars, or contaminants. Thus, choosing the right protein powder depends on individual health goals and dietary needs.

100. Honey never spoils.

The statement “Honey never spoils” is a myth. While honey has an exceptionally long shelf life due to its low moisture content and high acidity, which create an inhospitable environment for bacteria and microorganisms, it is not entirely immune to spoilage. If honey is not stored properly in a sealed container, it can absorb moisture from the air, leading to fermentation and spoilage. Additionally, honey can degrade over time, losing its flavor and aroma even if it remains safe to eat. Therefore, honey can last a very long time when stored correctly, but it is not completely immune to spoilage.