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8 Common Nutrition Myths – And the Truth Behind Them
June 09, 2025
Are carbs really the enemy? Should you skip the sugar? And what about that low-fat salad dressing you’ve been buying for years?
When it comes to food, misinformation is everywhere. That’s why we asked Ulysses Wu, MD, with Hartford HealthCare, to help break down the truth behind some of the biggest nutrition myths.
1. Cutting carbs is the best way to lose weight.
Does it feel impossible to get through a conversation without someone bringing up their keto diet? Carbs often get a bad rap – but cutting them entirely can backfire.
“Carbohydrates give us energy,” says Dr. Wu. “The thought is that by removing them completely, your body will break down fat for fuel. But in practice, your body will just use a different source for fuel instead – and that may include muscle.”
And it also may not be sustainable.
“It might be trendy, but it isn’t easy to do. So many foods – even foods that we consider healthy like fruits and vegetables – contain carbs. Trying to cut them out for more than a few days can set you up for failure.
Instead, try focusing on healthier sources like whole grains, fruits and vegetables – especially any with complex carbohydrates and fiber.
2. All fat will make you fat.
They might not sound appealing, but some fats are actually good for you.
“What matters most is the type of fat you’re eating,” Dr. Wu explains. “Healthy fats — like those in nuts, avocados and olive oil — are good for you. They also help you feel full, which might make you less likely to binge eat later.”
Just keep an eye on the trans and saturated fats. Instead, opt for monounsaturated or polyunsaturated fats, which can be found in seeds and fatty fish.
> Related: How Much Fat and Carbs Should I Actually Be Eating?
3. Frozen or canned produce is less healthy than fresh.
Fresh isn’t always best — especially if it’s been sitting in your fridge for a week.
“Frozen and canned fruits and vegetables are often processed at peak ripeness, which helps lock in nutrients,” says Dr. Wu. “They can be a very nutritious and budget-friendly option.”
Just check labels and avoid added sugars or salt.
> Related: Nutrition Smack Down: Fresh vs. Frozen vs. Canned Produce
4. Organic food is always better.
The organic label has its benefits – but it doesn’t necessarily mean food is more nutritious.
“Organic simply speaks to how the food was grown — not whether it’s good for you,” Dr. Wu notes. “An organic cookie is still a cookie.”
But buying organic can still offer some perks, especially when it comes to avoiding pesticides.
5. Sugar is bad.
It’s true that too much sugar can lead to health issues – but is all sugar bad?
“Your body, especially your brain, actually needs glucose to function,” says Dr. Wu. “It’s the added sugars in processed foods you want to limit.”
Look for fruit, vegetables and dairy products that are high in natural sugars, fiber and other nutrients. Just keep an eye on added sugar – especially high fructose corn syrup.
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6. Processed food is always unhealthy.
It’s true that heavily processed snacks and fast food aren’t doing you any favors. But “processed” just means the food has been altered from its original form — which can be as simple as chopping, freezing or cooking.
“Some processing is helpful,” Dr. Wu points out. “For example, pasteurizing milk makes it safe to drink.”
Just be mindful of overly processed items with lots of added sugar, salt or fat.
7. Plant-based diets don’t offer enough protein.
Does getting enough protein seem impossible on a vegetarian diet?
“There are plenty of other protein sources out there – legumes like peas, beans, and lentils, along with tofu and other soy products, nuts, and whole grains,” says Dr. Wu. “You can meet your protein needs without eating meat.”
And if you’re avoiding just red or white meats, fish and dairy might also be options.
> Related: Is Plant-Based Protein as Good as Meat for Building Muscle?
8. Low-fat means healthier.
Not necessarily. Low-fat products might seem like the best choice, but many are loaded with added sugar or artificial ingredients to make up for the lost flavor.
“Fat-free or low-fat options can be great, but there are always exceptions. In some cases, full-fat versions can be more nutritious overall,” says Dr. Wu. “It’s important to keep your overall health goals in mind.”
When you do look at low fat products, make sure to check the total calories, and how they compare.
“Keep in mind that if you eat low fat or fat free food, you might be tempted to eat more, because they won’t keep you as full,” Dr. Wu adds.
Always read nutrition labels — and aim for balance, not extremes.