Modern nutrition science is overturning long-held beliefs about healthy eating that have shaped our diets for years. Leading experts share how we should approach these myths.
Natural sugar is healthier than regular sugar
Honey and maple syrup may have antioxidant, antimicrobial, and anti-inflammatory properties. However, natural sugars have the same caloric content as common granulated or refined sugar.
“Ultimately, your body digests and processes all these products as sugar,” said dietitian Alyssa Pacheco. According to her, excessive sugar consumption from any source can be harmful. It poses risks for weight gain, diabetes, cardiovascular disease, cancer, metabolic disorders, depression, and cognitive impairment.
Instead of worrying about the type of sugar, choose one that you enjoy and consume it in moderation.
The American Heart Association recommends limiting sugar intake to no more than 6 teaspoons per day for women and 9 for men.
Sea salt has healing properties
Table salt of any origin contains about 40 percent sodium—a compound that can raise blood pressure.
Sea salt undergoes minimal processing and contains trace amounts of magnesium, calcium, and potassium.
Table salt is usually free of impurities and often contains iodine, which supports thyroid health. If a person’s diet is well-balanced, their body does not require the minerals found in sea salt, said dietitian Michelle Rauch. She emphasized limiting salt intake of any kind to protect against sodium’s negative effects.
You shouldn’t eat more than two eggs a day
Another common misconception is that eggs are unhealthy and raise cholesterol levels. This claim has sparked heated debates. Some blame eggs for heart problems.
Modern research has shown that consuming eggs does not raise cholesterol levels as much as many other everyday foods, especially those high in saturated fats.
“Eggs can be part of a healthy diet and support muscle mass and overall well-being; they help meet daily protein needs and are a versatile source of protein to add to various dishes,” explained sports dietitian Umo Collins.
You shouldn’t eat after 6 PM
Our bodies don’t have an internal clock that screams at our cells, “It’s 6 PM, time to stop eating and gain weight!” said dietitian Katie Schimmelpfennig. “Energy remains energy, regardless of when it’s consumed,” the expert added.
People who work out at the end of the day need to eat something afterward for recovery. And those who work night shifts eat at night, as reported by the Daily Mail.
Researchers say that weight gain is not about when you eat, but rather what you eat.
Coffee can replace breakfast
Many people limit their first meal of the day to a cup of coffee. However, it is not a complete substitute for breakfast. While coffee is rich in antioxidants, it contains only about five calories and lacks proteins, fats, and carbohydrates.
“While coffee can contain proteins and fats from milk, it doesn’t fill you up or energize you like a proper breakfast,” said dietitian Patricia Colles.
Experts also warn that coffee is acidic and can be harmful to the stomach when consumed on an empty stomach.
You shouldn’t buy products from the central aisles of the supermarket
According to another myth, when shopping for food, you should stick to the perimeter of the store, as that’s where fresh products are concentrated. However, dietitian Lauren Harris-Pincus believes this approach is misguided.
She says the central aisles of the supermarket can hold nutrient-rich items. This includes frozen fruits and vegetables, frozen seafood, canned beans, whole grains, nuts, seeds, and spices.
Many recent studies have shown that freezing does not make food inferior to fresh. In fact, frozen fruits and vegetables may contain more nutrients than fresh ones, said dietitian Kim Pearson.
She explained that items are often frozen immediately after harvest and undergo minimal processing before freezing. That helps them retain beneficial nutrients. In contrast, fresh produce is often stored in supermarkets for weeks, which can lead to significant nutrient loss by the time it’s consumed.
