8 Nutrition Myths That Registered Dietitians Want You to Stop Believing

Contrary to popular belief, healthy eating isn't just about choosing more or less of certain foods. It also involves navigating nutrition myths and misinformation, which can negatively impact your relationship with food. Some misconceptions can even be harmful to your health, making it crucial to understand their nuances. Not sure where to start? We asked dietitians to share (and debunk) some common nutrition myths, along with the truth about these fallacies. 

Carbohydrates Are Unhealthy

"Sadly, carbohydrates have gotten a bad name thanks to diet culture and the Atkins diet, which was popular back in the 90s," explains Nicole Roach, RD, CDN, CDCES, registered dietitian at Northwell Lenox Hill Hospital. Stacy Cleveland, MS, RDN, LD, registered dietitian at The Ohio State University Wexner Medical Center, also points out this misbelief, noting that carbs are the body's main source of energy, particularly for the brain and organs. And without enough, you may feel sluggish or experience brain fog, says Roach. 

All that said, not all carbohydrates are equal. Compared to refined or simple carbs, complex carbohydrates can offer more nutrients like fiber and antioxidants, according to Cleveland. Therefore, it's generally recommended to pick complex carbohydrates (like whole grains, vegetables, fruits, and legumes like beans and lentils) more often than simple carbs such as white bread and pastries.

Eating Healthy Is Expensive

Though financial limits can make healthy eating difficult, it is possible to reduce costs when choosing healthier options, says Roach. One approach is to buy produce in season. "Choosing foods that are in season will be cheaper as they are available in abundance during their growing season," she explains. You can also purchase canned and frozen fruits and vegetables, says Cleveland. Not only do these options tend to cost less, but they're shelf-stable and just as nutritious as their fresh counterparts. It may help to plan nutritious meals around weekly sales as well.

Seed Oils Are Bad for You

People believe that seed oils are inflammatory due to their content of omega-6 fatty acids, which do have proinflammatory properties, says Samantha Coogan, MS, RDN, LD, FAND, registered dietitian nutritionist, program director of the didactic program in nutrition and dietetics, and senior lecturer at the department of kinesiology and nutrition sciences at the University of Nevada, Las Vegas. This has led people to believe that animal-based fats, such as butter, beef tallow, and lard, are superior, despite their high saturated fat content, according to Coogan.

But here's where nuance is key: Seed oils also contain omega-3 fatty acids, which have anti-inflammatory properties; this balance of fatty acids is where the benefits of these oils lie, says Coogan. Plus, "not only are seed oils often more cost-effective than animal-based fats, [but they also] provide essential fatty acids and are associated with improved health outcomes," she notes.

Ultra-Processed Foods Should Be Avoided

"Most people associate ultra-processed foods with convenience foods, like frozen meals or prepackaged foods, which tend to be energy-dense, high in sodium, sugar, and saturated fat," says Coogan. "While these are legitimate concerns, ultra-processed foods also tend to be more cost-effective, readily available, convenient for larger families, those working long hours, and those on a budget," she points out. And while there shouldn't be complete reliance on such foods, they can still be incorporated into a well-balanced diet.

Instead of demonizing ultra-processed foods, try adding more nutrient-dense items to the meal to improve overall nutrient quality, suggests Coogan. For example, frozen pizza—which is a cost-efficient, palatable, and convenient meal that can feed multiple people—can be served with a side salad or veggie platter, she notes. Another option is to top the pizza with more vegetables (like seasonal varieties, as mentioned earlier) or high-quality protein (like skinless chicken breast), says Coogan.

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Raw Milk Is Better Than Pasteurized

Pasteurization is a process that uses high heat to destroy harmful bacteria and pathogens in food (in this case, milk). But according to fans of raw milk, the pasteurization process eliminates vitamins and minerals from the milk, says Coogan. But here's the truth: While a small amount of water-soluble vitamins may be lost during the process, the safety benefits of pasteurization outweigh the purported "health benefits" of leaving it raw, says Coogan.

The reason? Raw milk can contain harmful bacteria, which can lead to severe foodborne illnesses, according to Coogan. This includes Salmonella, E. coli, Campylobacteria, and Listeria. The risk is even higher in some groups (such as pregnant or breastfeeding women, children, and older people), though anyone can get sick.

Skipping Meals Will Help You Lose Weight

If weight loss is on your radar, don't fall for the misconception that skipping meals will help. "People believe this because they think this will reduce the amount of calories [they take] in," explains Cleveland. However, skipping meals can leave you hungry and ravenous, potentially leading to overeating at the next meal (or even the next day), says Cleveland. The habit can also lower your metabolism, making weight loss even harder, she adds. Instead, if you're trying to lose or manage weight, aim to eat consistent, nutritious meals rich in satiating fiber and protein. 

Eating a Gluten-Free Diet Is Healthier

There's a misconception that gluten contributes to inflammation, weight gain, headaches, and fatigue, which simply isn't true for most people, says Coogan. This belief may stem from the benefits people experience when they eat less refined carbs, a natural part of omitting gluten. It may also be related to the increasing awareness of celiac disease, a condition where gluten can trigger some of the symptoms mentioned above.

However, following a gluten-free diet is only beneficial if you have a medical need to avoid it, says Coogan. Examples include celiac disease or a gluten sensitivity or intolerance. Not to mention, removing gluten from wheat products does not improve their nutritional quality, and gluten-free products are often more expensive and less readily available, according to Coogan. 

All Calories Are the Same

This is another nutrition myth where nuance matters. If you're solely counting units of energy, a calorie is a calorie. In this sense, they're technically equal. But when it comes to the nutrients they come from, all calories are not the same. As Roach points out, 100 calories from one food may not be derived from the same nutrients (or fill you up) as 100 calories from another food. 

Take avocado, chicken, and ice cream. One hundred calories from each item are not equal: The calories in avocado and chicken come from nutrients such as heart-healthy fats and protein, respectively, while the calories in ice cream mainly come from saturated fat, according to Roach. This distinction is worth keeping in mind, especially if you're trying to lose, manage, or gain weight in a healthy manner.