Food Myths Debunked: What You Shouldn't Believe About Eating

Food Myths Debunked: What You Shouldn't Believe About Eating

New studies frequently tout the health benefits or risks of eating certain foods. Sometimes, this information contradicts earlier research or refutes common claims, making determining which foods genuinely lead to better health challenging.

To help navigate the misinformation, let's debunk some of the most common food myths and clarify the facts to promote a healthier relationship with food.

Myth 1: All Fat is Bad

Fats in our diet have long had a bad reputation, leading to the promotion of low-fat and non-fat foods as healthier alternatives. However, not all fats are detrimental. Some fats can be beneficial when consumed in moderation.

The Truth:

Saturated and trans fats are considered unhealthy fats and should be limited. They can be found in butter, cheese, red meat, and high-fat dairy products. On the other hand, monounsaturated and polyunsaturated fats, found in vegetable oils, nuts, seeds, whole olives, avocados, and fatty fish, are considered healthy fats.

These healthy fats can help reduce cholesterol levels and lower the risk of heart disease and stroke. They are essential for energy production, hormone balance, and nutrient absorption.

Myth 2: Fresh Fruits and Vegetables Are Healthier Than Frozen or Canned

Fresh fruits and vegetables are often considered the gold standard of healthy eating. However, frozen and canned produce can also be nutritious and affordable.

The Truth:

Studies show that frozen or canned fruits and vegetables can be as nutritious as fresh produce and often cost less. The key is to watch for added sugars, saturated fats, and sodium. Always read nutrition labels and choose products with minimal added ingredients.

Since most Americans don't consume enough fruits and vegetables, incorporating frozen or canned produce is a convenient and affordable way to increase intake.

Myth 3: You Can't Get Enough Protein From Plant-Based Foods

Proteins are essential for bodily functions, and animal-based foods are considered complete proteins because they contain all nine essential amino acids. This leads to the misconception that plant-based foods cannot provide sufficient protein.

The Truth:

Plant-based foods like soy products (tofu, edamame), legumes (beans, chickpeas, lentils), nuts, seeds, and grains can provide ample protein when consumed in variety. They also offer the advantage of being lower in saturated fats and cholesterol.

Myth 4: Soy-Based Foods Are Harmful to Your Health

Concerns have been raised about the relationship between soy and health issues due to the presence of plant estrogen (isoflavones) in soy. However, research indicates otherwise.

The Truth:

Studies show no link between soy and health issues like breast cancer. Instead, soy products like tofu, tempeh, edamame, and soy milk can protect heart health and may reduce breast cancer risk.

Soy foods contain quality protein, fiber, vitamins, and minerals while low in saturated fats, making them an excellent plant-based protein source.

Myth 5: Organic Produce Is More Nutritious

Organic produce is grown without synthetic pesticides, bioengineered genes, or petroleum-based fertilizers. However, this may make it less nutritious.

The Truth:

When comparing organic and conventionally farmed produce, nutrients like vitamins, minerals, antioxidants, and proteins are not significantly different. While organic produce may have potential health benefits, there is no need for more evidence to prove it's superior.

Regardless, fruits and vegetables of all types are beneficial to our health. If buying organic helps limit pesticide exposure and aligns with personal preferences, it's worth the extra cost.

Myth 6: You Should Avoid All Processed Foods

Processed foods are often viewed negatively due to their association with additives and preservatives. However, not all processed foods are bad.

The Truth:

Healthy processed foods include nut butters, canned light tuna in water, and flash-frozen fruits and vegetables. Processed foods that closely resemble their natural state are better choices than those containing sweeteners, preservatives, and additives.

Myth 7: Multigrains and Whole Grains Are the Same

While multigrain and whole grain may sound similar, they are different.

The Truth:

Whole grains contain the bran, germ, and endosperm, providing more fiber, vitamins, and minerals. Multigrain products are made with multiple grains, which may not necessarily be whole grains. Look for the "100% Whole Grains" stamp to ensure you buy whole multigrain products.

Myth 8: Eggs Are Bad for Your Health

Eggs, particularly the yolks, have been criticized for being high in cholesterol.

The Truth:

Moderate egg consumption is generally safe, and the cholesterol in eggs does not significantly impact blood cholesterol. The American Heart Association recommends one egg (or two egg whites) per day as part of a healthy diet. Pay attention to overall cholesterol intake, especially if you are at risk for heart disease.

Myth 9: A Gluten-Free Diet is Good for Everyone

Gluten-free diets have gained popularity, often leading people to believe everyone should avoid gluten.

The Truth:

Unless you have celiac disease or gluten intolerance, there's no need to avoid gluten. Whole-wheat products are rich in essential B vitamins and fiber. Manufacturers may add sugar or salt to gluten-free products to improve flavor, so check labels carefully.

Myth 10: Eating Healthy is Too Expensive

The misconception that eating healthy is costly often prevents people from trying to improve their diet.

The Truth:

Eating healthy on a budget is possible with some planning and time in the kitchen. Tips include:


  • Plan meals and snacks around sales.
  • Shop seasonally.
  • Create a shopping list and stick to it.
  • Stock up on staples when on sale.
  • Consider frozen or canned produce.

Myth 11: Cooking Whole Foods is Time-Consuming

Many people believe that cooking whole foods requires too much time, so they opt for fast food or processed meals.

The Truth:

With the iQ Cooker, you can prepare gourmet meals in a fraction of the time. This all-in-one device allows you to pressure-cook, slow-cook, steam, and more, making it easy to cook whole foods quickly and conveniently. The CHEF iQ App also offers guided cooking recipes that help you create healthy meals effortlessly.


In the ever-changing world of nutrition, it's important to separate fact from fiction. Debunking common myths about eating helps promote a healthier relationship with food and makes informed dietary choices easier. By understanding the truths behind these myths, you can enjoy a balanced and fulfilling diet without falling prey to misinformation.