For some unknown reason, food and nutrition are subjects about which misunderstandings have developed and somehow get carried along as gospel when in reality, they are falsehoods, or myths, that have gained a foothold in societal thinking. Some of these myths almost have enough credibility to be considered true, but after closer inspection they are unable to stand up against reality.
medscape.com, an incredibly prolific source of medical information, in late September, published an article discussing 10 nutrition myths. The author discusses each myth and shares why it was accepted and why it should not be. I will offer my take on each of these “myths” in what follows:
MYTH NO. 1:
Margarine is Healthier Than Butter
This is true in terms of fatty acid content. Saturated fats are the harmful fats. Unsaturated fats are fats that protect us from arteriosclerosis and thus are more desirable. Polyunsaturated fats are the most desirable because they lower cholesterol levels, reduce inflammation, and exert a positive effect on cardiovascular risks. Margarine is high in unsaturated fat so it has a better fat content. However, both butter and margarine contain 80% fat. Margarine has a higher content of good fat, but butter and margarine have very similar nutritional effects and thus have the same negative effect. Margarine is not healthier than butter.
MYTH NO. 2:
To avoid weight gain, don’t eat anything after 6 PM
There is no evidence to support this assertion. Weight gain or loss depends not on when you eat, but instead on what you eat, how much you eat, and how much you exercise. If you consume more calories than you burn, you will gain weight. That’s a fact! Eating late is more likely to cause indigestion and sleep problems than weight gain.
MYTH NO. 3:
Red meat and processed meats should be avoided as much as possible
Meat like beef, pork, lamb, or sheep and goat, and poultry are rich in nutrients, but high intake of red meat, including processed sausage, increases the risk of cardiovascular disease and colorectal cancer. Red meat in moderation (less than 300 g/week) is considered nutritionally adequate. The same is true for sausage. You should not avoid red meet altogether; merely limit it.
MYTH NO. 4
Animal protein is better than plant-based protein
The difference between animal and plant-based protein is the amino acid content. Animal based foods contain all amino acids. Plant-based do not. The article gives no explanation for this difference, but says pairing legumes with with grains can make up for the difference.
MYTH NO. 5:
Honey, agave syrup, and whole cane sugar are healthier than table sugar
Not True! Alternate sweeteners offer no health benefits over table sugar. Amount of sugar is more important than type. High, persistent intake of sugar leads to obesity, cardiovascular disease, type II diabetes, and tooth decay.
MYTH NO 6:
A shot of liquor after a meal aids digestion
Alcohol creates the short term impression of relaxation and satisfaction after a hearty meal. But it does not stimulate digestion, as is alleged. Coffee or tea are better substitutes. A brisk walk in fresh air does stimulate circulation and digestion.
MYTH NO. 7:
A vegan diet must be supplemented to prevent deficiencies
A well-balanced vegan diet with fiber, fruits, and vegetables has an unknown quantity of nutrients. The diet must be supplemented with iodine and B-12. Animal-based foods contain B-12, but animal protein is omitted in a vegan diet so a B-12 supplement is necessary. Vegan diets are even more deficient in Iodine because dairy and fish are omitted. Supplements are needed. The need for supplements is based on the personal commitment of the vegan dieter.
MYTH NO. 8:
Vitamin C Protects against colds
Untrue. There’s no evidence to prove that. A healthy person needs 100 mg of Vit C per day. Linus Pauling had no data to prove his theory. Vitamin C has no anti-viral effect.
MYTH NO. 9:
People with lactose intolerance must avoid milk and all dairy products
This is not an absolute, but most lactose intolerant folks avoid milk and dairy all the time because you never know when a meal is going to cause symptoms. Many patients can tolerate small amounts of lactose. Low lactose foods are usually well-tolerated. Calcium intake is affected, but eating broccoli, kale, nuts, and calcium-fortified mineral water suffice for supplementation.
MYTH NO. 10:
Healthy people do not need dietary supplements
Healthy adults who eat a healthy diet usually don’t need dietary supplements. That is true. There are situations, however, that do require supplements, eg. Folic acid during pregnancy to prevent neural tube defects (spina bifida, myelomeningocoele). In most cases, foods are packed with nutritional benefits and supplements are unnecessary.
I don’t think I have revealed any state secrets with this post, but maybe I have clarified something that will give you peace of mind and keep you from fearing a problem you have. Our lives are filled with restrictions and worries, and many times the anxiety is unnecessary.
Reference: Haidlauf N. Ten Nutrition Myths put to the test. Medscape.com, 2026 Sept 24.
