Food Myths Busted: What Science Really Says

By Dr. Steven Long, DO, MHA, CPT
Beyond Health | Precision Medicine for High-Performance Living

Introduction: Separating Fact from Fiction in Nutrition

Nutrition is one of the most debated—and misunderstood—areas of health. From social media “health hacks” to outdated dietary guidelines, misinformation can spread faster than the science that disproves it.

At Beyond Health, we follow the data, not the hype. This article tackles eight common food myths that sound convincing but don’t hold up under scientific scrutiny. We’ll break down the myth, explain why it persists, and share what the evidence really says—so you can eat with confidence and clarity.

Myth #1: Carbs Make You Fat

The Claim: Eating carbohydrates automatically leads to fat gain.

The Truth: Carbohydrates by themselves do not inherently cause fat gain—excess calories from any macronutrient can lead to weight gain [1].

While high refined carb intake (white bread, sugary drinks) is linked to obesity and metabolic disease [2], whole-food sources like fruits, vegetables, legumes, and whole grains are associated with improved weight management, cardiovascular health, and reduced mortality risk [3].

Beyond Health Takeaway: Instead of cutting carbs entirely, focus on the type and quality. Favor fiber-rich, minimally processed carbs and match your carb intake to your activity level.

Myth #2: Eating Fat Makes You Fat

The Claim: Dietary fat turns directly into body fat.

The Truth: Fat is calorie-dense, but when eaten in balanced amounts and from healthy sources (nuts, avocados, olive oil, fatty fish), it supports satiety, hormone production, brain function, and heart health [4].

Low-fat diets were promoted for decades, but research shows that moderate- to high-fat diets—when composed of healthy fats—can improve cholesterol profiles, reduce inflammation, and help with weight control [5,6].

Beyond Health Takeaway: Don’t fear fat—just choose unsaturated fats and limit processed trans fats.

Myth #3: Eating After 8 PM Causes Weight Gain

The Claim: Late-night eating automatically leads to fat gain.

The Truth: Weight gain is determined by total calorie balance and food quality—not the clock. However, late eating is often linked to higher-calorie, lower-quality food choices and mindless snacking [7].

Some research shows that eating earlier may improve blood sugar and metabolic health, especially in people with insulin resistance [8]. But timing alone won’t cause weight gain if total intake and nutrient balance are controlled.

Beyond Health Takeaway: Focus on your daily nutrition quality and avoid unplanned snacking—especially at night when willpower is lower.

Myth #4: High-Protein Diets Damage Your Kidneys

The Claim: Eating too much protein harms kidney function.

The Truth: In healthy individuals, high-protein diets do not cause kidney damage [9]. This myth comes from studies in people with preexisting kidney disease, where protein restriction may be beneficial [10].

For athletes, older adults, and those trying to preserve muscle, protein intakes of 1.2–2.0 g/kg body weight are safe and can support healthy aging, metabolism, and recovery [11,12].

Beyond Health Takeaway: Unless you have diagnosed kidney disease, higher protein intake is safe and often beneficial.

Myth #5: Fresh Produce Is Always Better Than Frozen

The Claim: Frozen fruits and vegetables are less nutritious than fresh.

The Truth: Frozen produce is often picked at peak ripeness and flash-frozen, preserving vitamins and phytonutrients. Fresh produce may lose nutrients during storage and transport [13].

Studies show that frozen produce can have equal—or sometimes higher—nutrient levels compared to fresh [14].

Beyond Health Takeaway: Choose whichever fits your budget, storage, and cooking style. Both fresh and frozen can be nutrient powerhouses.

Myth #6: Detox Diets and Cleanses Remove Toxins

The Claim: Special juices, teas, or fasting regimens “detox” the body.

The Truth: Your liver, kidneys, lungs, and skin already detoxify your body continuously—no cleanse required [15].

While short fasts may have benefits for blood sugar and inflammation [16], most commercial detox products are unregulated, expensive, and unsupported by scientific evidence.

Beyond Health Takeaway: Support your body’s natural detox systems with adequate hydration, a nutrient-rich diet, regular exercise, and quality sleep—not gimmicky cleanses.

Myth #7: Brown Sugar and Honey Are Healthier Than White Sugar

The Claim: Natural sweeteners are better for you.

The Truth: Brown sugar, honey, coconut sugar, and agave still raise blood glucose and provide similar calories to white sugar [17]. Honey contains small amounts of antioxidants and trace minerals, but the differences are nutritionally minimal [18].

Beyond Health Takeaway: Treat all added sugars as occasional indulgences, regardless of their source.

Myth #8: Microwaving Destroys Nutrients

The Claim: Microwaving ruins the nutritional value of food.

The Truth: Microwaving often preserves nutrients better than boiling or pan-frying, because cooking times are shorter and less water is used [19]. Vitamin C, folate, and polyphenols are generally well preserved with microwave cooking.

Beyond Health Takeaway: Microwaving is a safe, nutrient-preserving cooking method—just avoid overheating.

Conclusion: Follow the Evidence, Not the Trend

Nutrition advice changes as science evolves—but many myths persist because they’re easy to remember, sound logical, or are repeated by trusted voices. At Beyond Health, we believe in cutting through the noise with evidence-based guidance.

When you know the truth behind these myths, you can make decisions based on fact, not fear. That’s how you build sustainable, long-term health—one informed choice at a time.

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