Serving Up the Truth: Nutrition Myths Debunked

Submitted by the Metagenics Marketing Team

When it comes to health and nutrition, myths and misinformation are everywhere. From popular trends to outdated advice, it’s easy to be misled by claims that seem credible but aren’t always accurate. We’re setting the record straight so you can make informed, healthier choices with confidence.

Here are 8 nutrition myths and the facts you need to know:

Myth #1: Fresh produce is healthier than canned or frozen.

Fact: Frozen, canned, and dried fruits and veggies can be just as nutritious—check labels for added sugars, fats, and sodium.¹

Myth #2: All fats are bad for you.

Fact: Healthy fats, like those in nuts, fish, and olive oil, support heart and brain health. It's trans fats and excess saturated fats to avoid.²

Myth #3: Vegetarians don’t get enough protein.

Fact: Plants contain all essential amino acids. Eating various plant foods—like beans, grains, and nuts—ensures enough protein intake.³

Myth #4: All probiotics work the same.

Fact: The benefits of probiotics depend on the strain, with specific strains supporting different areas of health.⁴

Myth #5: Everyone should be gluten-free.

Fact: Unless you have celiac disease or gluten sensitivity, there's no need to avoid gluten. Whole grains provide key nutrients like fiber, B vitamins, and iron.⁵ To learn more about gluten, visit What Is Gluten?

Myth #6: Dairy is unhealthy and fattening.

Fact: Dairy provides protein, calcium, and vitamin D for strong bones and muscles. Low-fat and fat-free options provide nutrients with fewer calories.⁶ To learn more about dairy visit A Closer Look at Dairy & Dairy Alternatives

Myth #7: Soy increases cancer risk.

Fact: Studies show soy does not raise cancer risk. Soy isoflavones may help protect cells, support DNA repair, and lower breast cancer risk.^7,8,9

Myth #8: Fat-free and low-fat foods help you lose weight.

Fact: Fat-free isn’t calorie-free! Many low-fat foods contain extra sugar or sodium and overeating them can still cause weight gain.¹⁰

When you know the real facts behind nutrition myths, you’re empowered to make choices that help you feel your best and create a balanced diet that works for you.

References

Miller, S. R., & Knudson, W. A. (2014). Nutrition and cost comparisons of select canned, frozen, and fresh fruits and vegetables. American Journal of Lifestyle Medicine, 8(6), 430-437.
Harvard Health Publishing. (n.d.). Are fats so bad? Harvard Health. https://www.health.harvard.edu/staying-healthy/are-fats-so-bad
American Institute for Cancer Research. (n.d.). How to get enough protein on a plant-based diet. https://www.aicr.org/resources/blog/how-to-get-enough-protein-on-a-plant-based-diet/
McFarland, L. V., Evans, C. T., & Goldstein, E. J. C. (2018). Strain-specificity and disease-specificity of probiotic efficacy: A systematic review and meta-analysis. Frontiers in Medicine, 5, 124
Harvard Health Publishing. (n.d.). Ditch the gluten, improve your health? https://www.health.harvard.edu/staying-healthy/ditch-the-gluten-improve-your-health
Thorning, T. K., Raben, A., Tholstrup, T., Soedamah-Muthu, S. S., Givens, I., & Astrup, A. (2016). Milk and dairy products: Good or bad for human health? An assessment of the totality of scientific evidence. Food & Nutrition Research, 60, 32527.
Scripps Health. (n.d.). Is soy healthy? https://www.scripps.org/news_items/5268-is-soy-healthy
Wei, Y., et al. (2020). Soy intake and breast cancer risk: A prospective study of 300,000 Chinese women and a dose-response meta-analysis. European Journal of Epidemiology, 35(6), 567–578.
American Institute for Cancer Research. (n.d.). Soy and cancer: Myths and misconceptions. https://www.aicr.org/resources/blog/soy-and-cancer-myths-and-misconceptions/
National Heart, Lung, and Blood Institute. (n.d.). Fat-free does not mean calorie-free. https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/shop_fat_free.htm