15 FAKE NEWS about nutrition debunked by science

15 FAKE NEWS about nutrition debunked by science

Over the years, I have often found myself having to answer the same questions, debunking the same beliefs, correct the same information.

And no, it is not (only) the fault of the Web.

Many nutrition fake news have been circulating for decades, fueled by advertisements, food fashions, old guidelines never updated and advice handed down "by hearsay."

The problem is. much of this misinformation still conditions the choices of those who want to take care of their health, but it does so from wrong assumptions.

In this article I have collected 15 of the most common nutrition-related hoaxes - the ones I hear repeated most often in the studio, in online comments, or at events.

I analyzed them one by one, explaining. because they are false (or misinterpreted), what science says in this regard and what we can do concretely To make more informed choices.

Ready(s) to change perspective?

Here are the 15 fake news stories that it would be time to file away forever:

1. "Meat is bad for you because it is high in saturated fat."

❌ False. Meat contains more unsaturated fats than saturated and, most importantly, is composed of the 71% of water and to the 21% of protein. Saturated fats are only a small part and still present in all foods, even in lettuce.

 

2. "Saturated fats cause cardiovascular disease."

❌ The most up-to-date analyses, including. meta-analysis and RCTs, show no causal link between saturated fat and heart attack. Countries with the highest consumption of saturated fat (France, Switzerland) have the lowest incidence of heart disease.

 

3. "Cholesterol is dangerous."

❌ Cholesterol is essential to life. Not only does the body produce it, but Higher levels of total cholesterol are associated with lower mortality For all causes.

 

4. "Red meat causes cancer."

❌ There are no randomized clinical trials demonstrating a causal link between red meat and cancer. Observational studies often do not distinguish between processed meat and fresh meat.

 

5. "Whole grains are essential for health."

❌ Whole grains. are no longer nutritious of foods such as liver, eggs, fatty fish or meat. In a comparison per 100 g, cereals do not win out over no essential nutrient.

 

6. "Fiber is good for the gut."

❌ Fiber is a undigestible waste material. In a study of patients with an irritable colon, removal of the fiber made the symptoms disappear. There are no RCTs proving direct benefits of fiber on longevity or gut health.

 

7. "You need to eat 5 servings of fruits and vegetables a day."

❌ The famous "5 a day" was born in A marketing meeting in California in 1991, without any scientific basis. It is an arbitrary number, promoted by companies in the agribusiness industry.

 

8. "Eat less, move more."

❌ The human body is not a calculator. If you eat less, it activates compensations: it slows down metabolism, reduces energy, and prompts you to eat more. The "fewer calories = more health" model Is simplistic and bankrupt.

 

9. "Nutritional guidelines are based on science."

❌ No. Early guidelines (US 1977, UK 1983) were based on. Only 6 studies on men already sick, without evidence of effectiveness and with explicit warnings Against the use of the low fat diet. Today they are heavily influenced by food industry interests.

 

10. "Fat must be limited to lose weight."

❌ Our body needs the following. healthy fats to function. Low-fat diets have paradoxically led to an increase in obesity and metabolic disorders.

 

11. "Whole grain breakfast = healthy start"

❌ It is the result of decades of industrial marketing, not science. Breakfast cereals are ultraprocessed, low in nutrients and often high in sugar.

 

12. "Fruit = always healthy"

❌ Some fruits (such as dates, grapes, mangoes) are more sugary than candy. The fruit is natural, but Is not always beneficial in unlimited quantities, especially in insulin-resistant individuals.

 

13. "Dietary cholesterol is dangerous."

❌ The cholesterol present in foods. does not directly affect On blood cholesterol. Even Ancel Keys, father of the "diet-heart hypothesis," had admitted this.

 

14. "The guidelines are neutral."

❌ Many scientific committees are Funded by food and pharmaceutical companies. Public choices do not always reflect the interest of the citizen, but the economic interest of large groups.

 

15. "A healthy diet must be low in meat, eggs and animal fats."

❌ The most nutrient dense foods are. meat, fatty fish, eggs and whole dairy products. Longer-lived populations regularly consume these foods.

 

Nutrition is one of the few areas in which everyone feels entitled to have their say, often without having the background to do so.

The problem is, when it comes to health, Half-truths are not enough. And lies do damage.

If you believed some of these statements, don't feel guilty: We have all been exposed to wrong messages for years, often supported by those who should have informed us better.

But today, With the tools and evidence we have, we can (and must) make more informed choices.

Science is an ally, not an opinion.

And learning how to see with new eyes is the first step to taking care of oneself(s) and Become a protagonist of your own health!