Fitness and nutrition are common topics of discussion on social media. Many indulge in them and share their thoughts on these topics (sometimes even debate) about what to eat and what to avoid for good health. However, the information floating around online often comprises half-truths, myths, and assumptions that misguide users. To make healthy choices, individuals should distinguish between food myths and facts and rely only on science-backed information. If still confused, they can speak to a licensed nutritionist.

All processed foods are bad

The word “processed” has got a lot of bad rep over the years, but not all of it is justified. When it comes to food products, “processed” simply means that the food has been worked upon and changed from its natural form. So, even if a food item has undergone something as simple as chopping, cooking, heating, or freezing, it can be labeled as processed. That is why saying “all processed foods are bad” is wrong.

Not all forms of processing make foods less healthy or harmful. For example, vegetables flash-frozen shortly after harvesting retain most of their vitamin C and remain healthy. On the other hand, adding excessive amounts of salt, fat, or sugar to a food to increase its shelf life or make it taste better can be unhealthy. So, understanding the different types of food processing is essential. Only upon separating such nutrition myths from facts can individuals make the right choices.

Gluten causes inflammation

Gluten is a type of protein that is naturally found in whole grains, such as wheat, barley, and rye. This protein gives the products made from these grains their soft and chewy texture. Many believe gluten is bad for health. However, that is not always true. Individuals only need to avoid gluten if they have conditions like celiac disease or gluten intolerance, which cause inflammation upon eating gluten-based foods. Otherwise, removing gluten from the food regimen has no additional benefits; this is a science-backed nutrition understanding. In fact, many gluten-free products rely on refined starches and added sugars to make up for texture and taste, which is far worse for health.

Fresh fruits and vegetables are healthier than frozen ones

While fresh produce is considered healthier, there is nothing wrong with frozen fruits and vegetables. They are just as nutritious as fresh produce. In many cases, fruits and vegetables must be frozen immediately after harvest to retain their nutritional value and quality. This is because they are sometimes sent to faraway places before they are finally consumed. If fruits and veggies are transported without freezing, their quality and nutritional value deteriorate.

Sugar is bad for health

Sugar often bears the brunt of criticism in discussions on health and nutrition. It gets labeled as a harmful food to always avoid. The truth, however, is that sugar itself is not bad. The body needs glucose for energy and brain function. What is bad is overconsumption and choosing the wrong source of sugar. Fruits, vegetables, and dairy products all contain natural sugars and are nutritious. The real concern is food items with added sugars, such as packaged sweets, sugary drinks, and items containing too much fructose corn syrup.

Carbs are harmful

Carbs are right up there with sugar on many lists of foods to avoid. But they are not always bad. Carbohydrates are the body’s primary fuel source and play a vital role in maintaining energy levels. What individuals need to avoid are refined carbs, found in white bread, pastries, and white pasta. Evidence-based nutrition insights show that carbohydrate sources that are high in fiber, such as whole grains, are actually good for health.