Nutrition Myths: Separating Facts from Misconceptions

Nutrition myths have been part of our lives for decades, passed down from family, reinforced at school, and strongly shaped by media and food industry marketing. These myths are not only persistent but also influence our daily eating habits and health decisions.

The only way to confront them is to analyze and dismantle them with scientific evidence.

 

The origins of nutrition myths

From childhood, the people who take care of us—parents, grandparents, and caregivers—play a major role in shaping how and what we eat. Their beliefs and cultural background often create the first bias. Later, the school environment and peer interactions reinforce certain ideas about food, many of which are not based on science.

Mass media, television, and now digital platforms like YouTube and social media expose children and adults to strong advertising messages from a very young age. These messages rarely encourage critical thinking and instead promote processed products that are not always beneficial for health.

Peer influence is also powerful: when a product becomes popular, many will adopt it without questioning its nutritional value, motivated by the desire to fit in. Behind these trends lies the marketing machinery of the food industry.

The role of the food industry

Food corporations, supported by enormous economic interests, have contributed to spreading many of the most persistent nutrition myths. They design advertising campaigns that present products rich in sugar, refined flours, and additives as essential parts of the diet.

While encouraging consumption, they simultaneously include disclaimers suggesting a balanced diet and exercise, creating contradictory and confusing messages.

This strategy has normalized the consumption of unhealthy products and shaped nutritional education in a way that prioritizes profit over public health.

 

Many nutrition myths have been created and reinforced by the food industry to encourage consumption of unhealthy products.

 

Common nutrition myths

Let’s review some of the most common nutrition myths and examine why they are inaccurate.

Myth 1: “You have to eat everything.”

Taken literally, this statement makes little sense. Eating “everything” would include foods that are clearly harmful. A healthy diet should focus on natural, minimally processed foods.

Foods like fresh fruits and vegetables, nuts, legumes, fish, and lean meats provide essential nutrients. Minimally processed foods, such as natural tomato purée or hummus made from simple ingredients, can also be part of a balanced diet.

However, some “natural” foods are not healthy just because they come from nature, such as cane sugar, syrups, dried fruits with added sugar, or processed honey in excess.

Highly processed and ultra-processed foods, loaded with additives, refined flours, and added sugars, should always be avoided.

 

Myth 2: “No food is bad.”

In reality, there are foods that harm health, especially ultra-processed products designed for profitability rather than nutrition. These include industrial baked goods, packaged snacks, sweetened dairy products, sugary drinks, and many ready-to-eat meals.

These foods are rich in trans fats, refined flours, low-quality oils, and added sugars. Over time, excessive consumption can increase the risk of obesity, metabolic disorders, and non-alcoholic fatty liver disease.

A truly healthy diet should be based on whole, nutrient-dense foods with minimal processing, not on the idea that “nothing is bad if eaten in moderation.”

 

Myth 3: “It’s important to eat five times a day.”

This is one of the most widespread myths. The truth is that the number of daily meals depends on individual needs. Some people feel better eating three main meals, others prefer two, and some may include small snacks.

For most people, three balanced meals per day are sufficient, allowing several hours of rest between them. Extending the fasting period between dinner and breakfast (about 12 hours) has been associated with metabolic benefits.

 

Not all foods are appropriate: ultra-processed products high in sugar and refined flours pose a real risk to health.

 

Myth 4: “Breakfast is the most important meal of the day.”

All meals are equally important. While breakfast is the first opportunity to nourish the body after overnight fasting, it is not inherently more valuable than lunch or dinner.

What matters most is the composition of the meal: prioritizing protein and healthy fats while minimizing refined carbohydrates. For example, eggs with avocado and nuts, or natural yogurt with fresh fruit, are better options than sugary breakfast cereals or white bread with spreads.

Research also shows that meal timing can influence weight management. Eating lunch and dinner earlier may support better metabolic outcomes than consuming the same foods later in the day.

 

Myth 5: “The brain needs sugar.”

The brain requires glucose, not sugar. Glucose can be obtained from complex carbohydrates in vegetables, legumes, fruits, and whole grains. Additionally, the liver is capable of synthesizing glucose when needed.

Children and adults do not need sugary products to maintain brain function. A diet based on nutrient-dense foods such as nuts, fresh vegetables, fruits, and quality proteins is sufficient to support both cognitive performance and overall health.

 

Nutritional quality is essential, but meal timing and frequency also play a key role in a well-structured diet.

 

Conclusion

Nutrition myths persist because they are simple messages, easy to spread, and often backed by powerful marketing strategies. However, scientific evidence shows that not all foods are equal, not all recommendations are beneficial, and personal needs should always be considered.

Nutrition education, free from industrial interests, is essential to help people make informed decisions that improve long-term health.

Have you ever believed in any of these nutrition myths? Share your experience and how you have changed your eating habits.

 

 

Related studies:

• Ma, X., Nan, F., Liang, H., Shu, P., Fan, X., Song, X., Hou, Y., & Zhang, D. (2022). Excessive intake of sugar: An accomplice of inflammation. Frontiers in immunology, 13, 988481. https://doi.org/10.3389/fimmu.2022.988481
• Jensen, T., Abdelmalek, M. F., Sullivan, S., Nadeau, K. J., Green, M., Roncal, C., Nakagawa, T., Kuwabara, M., Sato, Y., Kang, D. H., Tolan, D. R., Sanchez-Lozada, L. G., Rosen, H. R., Lanaspa, M. A., Diehl, A. M., & Johnson, R.J. (2018). Fructose and sugar: A major mediator of non-alcoholic fatty liver disease.Journal of hepatology, 68(5), 1063–1075. https://doi.org/10.1016/j.jhep.2018.01.019
• MacDonald, A. J., Yang, Y. H. C., Cruz, A. M., Beall, C., & Ellacott, K. L. J. (2021). Brain-Body Control of Glucose Homeostasis-Insights From Model Organisms.Frontiers in endocrinology, 12, 662769. https://doi.org/10.3389/fendo.2021.662769
• Lopez-Minguez, J., Gómez-Abellán, P., & Garaulet, M. (2019). Timing of Breakfast, Lunch, and Dinner. Effects on Obesity and Metabolic Risk. Nutrients, 11(11), 2624. https://doi.org/10.3390/nu11112624