With so much information out there, who’s to say what’s legitimate and what’s a total myth? After all, looking up one fact can lead you down a rabbit hole and next thing you know you somehow know less than you did at the start. Well, you’re in luck because we’ve narrowed down some common food myths and ones that are actually true!

1. Fat Causes Weight Gain

Weight gain occurs when you eat the wrong kind of fat—healthy fats, like the kinds found in almonds or avocados, actually do wonders for your overall health. Even better, these foods can also help with weight loss because they keep you fuller longer. 

Photo by Ronise daluz on Unsplash

2. Eight Glasses of Water

It’s true that hydration is important, but the amount of water people need can vary greatly. Individual factors like weight or activity level determine how much water you need, but certain foods also contribute to hydration. It’s best to speak with your doctor about how much you truly need.

Photo by Nigel Msipa on Unsplash

3. Eggs Raise Cholesterol

Despite the nasty rumors, eggs don’t impact our cholesterol levels that much. For the average person, the cap is usually one to two eggs per day, however, get clearance from a physician if you have underlying health concerns—particularly high cholesterol of your own. 

Photo by Davey Gravy on Unsplash

4. Only Have Milk for Bone Health

Milk isn’t the only calcium-rich candidate for your diet; nuts, fish, leafy greens, and tofu all provide the nutrients your bones need to keep healthy. If you can’t handle dairy, fortified plant-based beverages come with all sorts of vitamins and nutrients, too.

Photo by The Design Lady on Unsplash

5. No Late-Night Snacking

It’s time to put the debate to rest! It isn’t necessarily when you eat, but how much you eat. Late-night snacks like oatmeal or turkey roll-ups are perfectly fine, but common treats like chocolate or chips are low-nutrient choices that lead to weight gain. 

Photo by Christian Wiediger on Unsplash

6. Skipping Meals is Good for Weight Loss

Skipping meals was all the rave a couple of years ago (for some reason!), often encouraging weight loss through dangerous fasting. The thing is, skipping meals can lead to overeating, interfere with metabolism, and disrupt energy levels; it’s much safer and healthier to eat three healthy meals a day.

Photo by CHUTTERSNAP on Unsplash

7. Coconut Oil is Perfect

For a while there, everyone and their grandmothers turned to coconut oil—it seemed to solve every problem from limp hair to being a healthy cooking fat. While it’s true that coconut oil can do a lot for skincare, it’s still ultimately a saturated fat. It’s best not to over-consume and balance it out with healthier fats.

Photo by Tijana Drndarski on Unsplash

8. Small Meals Boost Metabolism

It was widely believed that eating smaller meals more often boosted metabolism, but that’s unfortunately untrue. The reality is that how often you eat doesn’t really impact metabolism, so it’s more important to eat healthy.

Photo by Elena Leya on Unsplash

9. Detox Diets Cleanse You

Your body does enough natural detoxification without any harmful fad diets. Detox diets usually aren’t what they’re cracked up to be, often interfering with the absorption of essential nutrients or being downright harmful. 

Photo by Diana Polekhina on Unsplash

10. All Sugar is Bad

Much like with fat, not all sugar is bad for you either. Natural sugars found in foods like fruit or honey can actually be part of a healthy, balanced diet; the real problem is with added sugars, which only lead to health concerns like obesity or even diabetes. 

Photo by Faran Raufi on Unsplash

Now let’s dive into which “myths” were true all along.

1. Carrots Improve Vision

It’s true what they say about carrots—they’re amazing for eyesight! Packed with vitamin A, this veggie is crucial for maintaining strong vision, especially once the sun goes down. They’re also great for heart health and better brain function. 

Photo by Armando Arauz on Unsplash

2. Ginger Alleviates Nausea

Ginger brings a lot of benefits to the table, least of all for queasy stomachs. Particularly useful for motion sickness, ginger is also typically used to soothe nausea symptoms during pregnancy or even after surgery. 

Photo by sentot setyasiswanto on Unsplash

3. “An Apple a Day...”

We’ve all heard the saying, but not everyone knows its accuracy. Apples are packed with fiber, vitamins, and antioxidants, meaning regular consumption keeps you healthy. Turn to these classic fruits for better digestion and heart health. 

Photo by Priscilla Du Preez 🇨🇦 on Unsplash

4. Chicken Soup Helps With Colds

You can tackle nasty head colds with chicken soup—its anti-inflammatory properties can help clear the sniffles and the broth can soothe irritated throats. Not to mention, it’s filled with veggies and chicken, both of which provide additional nutrients. 

Photo by HM Grand Central Hotel on Pexels

5. Yogurt Aids Digestion

Greek yogurt is packed with enough probiotics to better gut health, which makes it an amazing addition to diets. Just remember that not all yogurt is created equal; flavored varieties are often filled with added sugar, which can cause weight gain.

Photo by Vicky Ng on Unsplash

6. Olive Oil for Heart Health

Unlike coconut oil, olive oil is rich in monosaturated fats and antioxidants, both of which can improve heart health and reduce your odds of disease. Regular consumption can also lower cholesterol and inflammation.

Photo by jonathan ocampo on Unsplash

7. Honey Suppresses Coughs

Even when our colds are gone, that annoying cough lingers in its wake—get rid of it with honey! Soothing and antibacterial, honey can coat the throat and stop coughing in its tracks. Add a touch to your tea or some warm water.

Photo by Arwin Neil Baichoo on Unsplash

8. Turmeric Reduces Inflammation

Turmeric boasts all kinds of health benefits, but it’s namely known for reducing inflammation. Especially helpful for those with arthritis, a touch of turmeric has been known to alleviate pain and swelling severity in some. 

Photo by Tina Witherspoon on Unsplash

9. Breakfast Helps With Weight

Healthy morning meals kickstart metabolism and can prevent overeating later in the day. Overall, the right breakfast can lead to better weight management and certainly improved overall health, so don’t ever skip it.

Photo by engin akyurt on Unsplash

10. Garlic Stops Colds

If you can stomach the taste (and smell) of raw garlic, you might experience an improved immune system. Research suggests that garlic can not only stop colds in their tracks, but get rid of them quicker, too. 

Photo by team voyas on Unsplash