Nowadays, we live in the age of information. Thanks to the power of the internet, we can search for practically any topic and find results.

Precisely for this reason, the type of result we come across, if we do not verify our sources, can turn out to be completely misleading. This “misinformation” can trigger the “snowball effect” and make something untrue, through supposed studies without scientific rigour or misinterpretations and due to frequent repetition, eventually become widely believed myths.

Here are the 10 worst nutrition myths:

Carbohydrates are always harmful.
Egg yolks are bad for you.
Breakfast is the most important meal of the day.
Saturated fat is bad.
Salt raises blood pressure and should be avoided.
Whole grain bread is far superior to white bread.
Drinking water with meals disrupts digestion.
Too much protein harms bones and kidneys.
Gluten is bad for everyone.
Eating small meals throughout the day boosts metabolism.

1. Carbohydrates are always harmful

This myth originates from the demonisation of carbohydrates in many modern diets, particularly low-carb approaches like ketogenic and Atkins diets. The misconception is that carbohydrates always lead to weight gain, insulin spikes, or metabolic issues, regardless of type, quantity, or timing.

Carbohydrates are not inherently ‘harmful’. Their impact on the body depends on their type, quality, the amount consumed, and individual factors such as physical activity levels and energy needs.

The truth: Carbohydrates are not the enemy of health or weight management. Labelling them as ‘harmful at all times’ is an extreme and incorrect approach. Instead, it’s important to prioritise healthy carbohydrate sources and adjust intake based on individual needs and goals.

2. Egg yolks are bad for you

The egg has been demonised because of the yolk. While it’s true that yolks contain high levels of cholesterol, they are also packed with nutrients.

Eating cholesterol-rich foods does not automatically raise blood cholesterol levels.

Recent research shows that unless a person has a predisposition, eggs are an excellent source of protein, healthy fats, and nutrients. Their link to cardiovascular disease is a myth.

3. Breakfast is the most important meal of the day

While many people benefit from eating breakfast, it is not essential for everyone. This myth largely stems from historical marketing campaigns. For some people, particularly those practising intermittent fasting or who simply do not feel hungry in the morning, skipping breakfast does not negatively impact their health or metabolism.

The truth: The key is to adapt meals to individual needs and preferences. Every meal is equally important depending on personal circumstances.

4. Saturated fat is bad

For decades, saturated fats have been vilified as a major cause of heart disease and high cholesterol. However, the quality of food matters. Saturated fats are not inherently “bad”; their impact depends on the overall dietary context and lifestyle.

Modern recommendations tend to favour a balanced approach, where saturated fats are consumed in moderation within a diet rich in whole, minimally processed foods.

There is a big difference between eating a grass-fed organic steak and the processed meat served in fast-food restaurants…

The truth: The link between saturated fats and heart health depends on overall dietary patterns. For example, consuming saturated fats alongside refined carbohydrates may be more problematic.

5. Salt raises blood pressure and should be avoided

This myth is based on the belief that salt (more specifically, sodium) directly causes high blood pressure and cardiovascular disease. While it is true that some people are more sensitive to sodium and may experience an increase in blood pressure with excessive intake, this is not universal.

It is more important to maintain a balance between sodium and potassium by eating a diet rich in fruits, vegetables, and whole foods than to avoid salt altogether.

6. Whole grain bread is far superior to white bread

While whole grain bread is often promoted as healthier due to its higher fibre and micronutrient content, the differences are not as significant as commonly believed.

Although many micronutrients are lost during white bread production, some breads are later fortified with additional nutrients.

The truth: Whole grain bread is often preferred, but neither option contains exceptionally high amounts of nutrients.

7. Drinking water with meals disrupts digestion

This myth claims that drinking water while eating dilutes stomach acids and digestive enzymes, hindering digestion and nutrient absorption. However, science does not support this claim.

The stomach produces enough gastric juices to digest food, and its ability to adjust production is not affected by the amount of water consumed. In fact, water can help break down food and facilitate intestinal transit.

8. Too Much Protein Can Harm Bones and Kidneys

Regarding bones:

Origin of the myth: It was believed that a high-protein diet increased the body’s acidity, causing it to extract calcium from the bones to neutralise the acidity.
What we know now: Recent studies have shown that protein intake, especially high-quality protein, actually improves bone health by increasing calcium absorption and stimulating bone formation.

Regarding kidney damage:

Origin of the myth: It stems from research on individuals with kidney disease, where a high-protein diet can worsen kidney dysfunction. This led to the mistaken belief that protein also harms the kidneys of healthy individuals.
What we know now: In people with healthy kidneys, there is no evidence that a high protein intake is harmful. The kidneys are designed to efficiently handle protein metabolism.

The truth: For healthy individuals, a high-protein intake does not harm bones or kidneys. On the contrary, protein is essential for bone health, muscle maintenance, and many other bodily functions. This myth is an example of how recommendations for specific conditions can be misinterpreted as general rules.

9. Gluten Is Bad for Everyone

This myth suggests that gluten, a protein found in grains like wheat, barley, and rye, is harmful to everyone’s health and that cutting it from the diet brings universal benefits such as increased energy, better digestion, or weight loss. While it is true that some individuals must avoid gluten for medical reasons, for most people, eliminating it is neither necessary nor beneficial.

People Who Should Avoid Gluten:

Coeliac disease.
Non-coeliac gluten sensitivity.
Wheat allergy.

The truth: Gluten is not the universal villain it has been made out to be. This myth is an example of how dietary trends can lead to generalisations that are not supported by science. If you do not have a medical condition related to gluten, there is no reason to eliminate it from your diet.

10. Eating Small Meals Throughout the Day Boosts Metabolism

This myth suggests that splitting meals into several small portions throughout the day boosts metabolism and facilitates weight loss. The idea behind this belief is that frequent eating keeps the body ‘active,’ constantly burning calories and preventing fat storage. However, scientific evidence shows otherwise:

Metabolism does not depend on meal frequency.
Eating more times a day does not automatically mean burning more calories. What matters is the total calorie balance.
This approach can lead to overeating as people feel they have ‘permission’ to eat more often.

The truth: The ideal meal frequency varies from person to person. Some prefer eating three main meals, while others find that splitting meals into smaller portions works better for them. Both approaches can be healthy if food choices are balanced.