5 Common Nutrition Myths Debunked

Nutrition science is complex and often surrounded by myths and misconceptions. Not all advice you receive is backed by professional research, which can lead to disappointment and the belief that diets and healthy lifestyles are ineffective. This misinformation can also pose risks to your health, including heart disease, kidney problems, and even cancer. We’ve gathered some common food myths and explored what researchers have to say about them.

Myth 1: Vegetables Need to Be Fully Cooked

Still overcooking your broccoli? If you want to maximize the benefits of your vegetables, stop overcooking them. Researchers have found that fully cooking vegetables can strip them of essential nutrients, including soluble fiber, vitamin C, and glucosinolate—a compound crucial for cancer prevention. Prolonged cooking causes vitamins to evaporate with the water, so the best way to prepare vegetables is to quickly sauté them with minimal liquid. Whenever possible, consume vegetables raw. For example, bell peppers contain about 150% of the recommended daily intake of vitamin C, and temperatures above 190°C can destroy necessary antioxidants.

Myth 2: Oil Is Unhealthy

Oil has long been perceived as an unhealthy ingredient due to its high fat content, which is often associated with heart disease, weight gain, and high cholesterol. However, 72 studies conducted in over 17 countries have shown that oil consumption is not linked to heart disease. Moreover, oil is a source of vitamins A, D, E, and selenium—an antioxidant that plays a vital role in proper metabolism. So, don’t skimp on oil the next time you prepare dinner.

Myth 3: High-Protein Diets Harm the Kidneys

Humans have evolved to be highly intelligent creatures, thanks in part to a protein-rich diet. It’s hard to believe that protein, which has been beneficial for so long, could suddenly become harmful to our kidneys. This belief is unfounded, as studies showing the harmful effects of protein were conducted on individuals already predisposed to kidney disease. If you’re in good health, a high-protein diet can help you lose weight without adverse effects, according to the International Society of Sports Nutrition. Additionally, protein can help balance blood pressure, as suggested by Dutch scientists.

Myth 4: Alcohol Before Bed Ensures a Good Night’s Sleep

While alcohol might help you fall asleep quickly after a long day, it’s unlikely to provide the restful and rejuvenating sleep you need. This is due to alcohol’s effect on brain activity. Clinical studies have shown that the brains of individuals who consume alcohol before bed exhibit delta activity, which is associated with deep sleep and rest. However, alcohol also triggers alpha activity, which is typically observed during wakefulness. The conflict between alpha and delta waves disrupts your sleep, so even after a full night’s sleep following a night of drinking, you may wake up feeling unrested. Your brain needs 6-7 cycles of deep sleep per night, but after drinking, you might only experience 2-3 cycles, meaning you won’t feel fully rested.

Myth 5: Eating Carbohydrates After 6 PM Leads to Weight Gain

This myth is based on the idea that metabolism slows down during sleep, so the body can’t digest carbohydrates, leading to fat accumulation. However, scientists have proven that even during light sleep, your metabolism continues to function at about 35% efficiency. Moreover, the four hours before sleep are usually enough to digest your food. If you engage in regular fitness activities, your digestion and calorie-burning processes become even more efficient during sleep. Consuming carbohydrates can also help you fall asleep faster due to the high concentration of the amino acid tryptophan in your blood, which induces relaxation and drowsiness.