In today’s digital world, we are constantly bombarded with diet trends, viral health tips, and well-meaning advice from family, friends, and social media influencers. Some of these food beliefs have been passed down for generations, while others have gained traction through modern misinformation. But how many of these commonly accepted truths are actually backed by science?
From the idea that carbs make you fat to the belief that frozen foods lack nutrients, many food myths dictate our eating habits and influence our health choices—sometimes in ways that do more harm than good. It’s time to separate fact from fiction and uncover the real truth behind the most common food myths that continue to mislead people across the world.
Let’s debunk these misconceptions and get back to making smarter, science-backed food choices!
❌ Myth #1: Fresh Produce is Always Healthier than Frozen
Many people believe that fresh fruit and vegetables are superior to frozen ones, but that’s not necessarily true.
✅ Truth: Frozen produce is picked at peak ripeness and flash-frozen, preserving its nutrients. On the other hand, fresh produce can lose vitamins and minerals during transport and storage. In some cases, frozen vegetables may even retain more nutrients than their fresh counterparts!
What to do? Don’t hesitate to stock up on frozen fruit and veg—they’re convenient, affordable, and just as nutritious!
❌ Myth #2: Carbs Make You Gain Weight
Carbohydrates have been wrongfully demonised for years, with many believing they lead to weight gain and poor health.
✅ Truth: Not all carbs are the enemy! Whole grains like quinoa, oats, brown rice, and wholewheat bread provide fibre, vitamins, and sustained energy. The real culprits? Refined carbs like white bread, pastries, and sugary cereals that spike blood sugar levels.
What to do? Choose complex carbs over refined ones and watch portion sizes, rather than cutting carbs completely.
❌ Myth #3: You Need to Detox Your Body with Juice Cleanses
Juice cleanses are marketed as the ultimate detox, promising to flush out toxins and reset your system.
✅ Truth: Your liver and kidneys are already natural detoxifiers! Juice cleanses often lack protein and fibre, leading to blood sugar spikes, energy crashes, and muscle loss rather than ‘detoxification’.
What to do? Instead of extreme cleanses, focus on eating whole foods, drinking plenty of water, and supporting your body’s natural detox processes with balanced nutrition.
❌ Myth #4: Eating Late at Night Causes Weight Gain
Ever heard the advice “Don’t eat after 7 PM, or you’ll gain weight”? Many people believe late-night eating automatically leads to fat storage.
✅ Truth: Total calorie intake matters more than timing. The real problem isn’t when you eat, but what and how much. Late-night snacking on crisps, sweets, and processed foods leads to excess calorie intake, but a protein-rich snack before bed can actually support muscle repair and metabolism.
What to do? If you’re hungry at night, opt for healthy snacks like Greek yoghurt, a handful of nuts, or cottage cheese instead of high-sugar, high-fat processed foods.
❌ Myth #5: Egg Yolks Are Bad for Your Heart
Egg yolks have long been blamed for raising cholesterol levels and increasing the risk of heart disease.
✅ Truth: Egg yolks contain healthy fats, essential vitamins, and choline, which supports brain function. While they do contain cholesterol, research shows that dietary cholesterol has little impact on blood cholesterol levels for most people. The bigger concern? Processed foods high in trans fats and added sugars.
What to do? Unless advised otherwise by a doctor, enjoy whole eggs as part of a balanced diet—they’re a powerhouse of nutrients!
❌ Myth #6: Dairy Products Are Inflammatory
Many believe that dairy is inflammatory, causes weight gain, or isn’t necessary for adults.
✅ Truth: Unless you have a lactose intolerance or dairy allergy, dairy products like yoghurt, milk, and cheese provide calcium, protein, and probiotics that support bone health and gut health. Studies show that dairy doesn’t inherently cause inflammation unless there’s a specific intolerance.
What to do? Choose high-quality, minimally processed dairy and watch portion sizes. If dairy doesn’t agree with you, opt for fortified plant-based alternatives like almond or oat milk.
Misinformation about food and nutrition is everywhere, but understanding the science behind what we eat helps us make smarter, healthier choices. By busting these common myths, you can build a balanced, sustainable diet without unnecessary restrictions or food fears.
Which food myth have you believed in the past? Let us know in the comments!
#BeTheForce
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Snacking is an important part of a balanced diet. However, when it comes to snacking at work, many of us find ourselves staring at a vending machine or scrolling through food delivery apps, unsure of what to eat. One of the main reasons people struggle to maintain healthy eating habits in the office is a lack of time. In today’s fast-paced world, fast food seems like the easiest solution. Fortunately, there are plenty of quick, easy, and affordable healthy snacks that can keep you on track.
Greek yoghurt is a nutritious and satisfying option. Opt for low-fat or skimmed milk versions for a healthier choice. You can enhance the flavour with a drizzle of honey or a sprinkle of jaggery. Adding fresh berries, apple slices, or bananas makes it even more nutritious!
Instead of reaching for crisps or chocolate bars, opt for nuts and seeds. These are packed with protein, fibre, and healthy fats, making them a far better choice than snacks high in refined sugars and empty calories.
Fruits offer natural sugars that provide a quick energy boost. Options like strawberries, oranges, apples, bananas, and melons are packed with antioxidants, vitamins, and fibre—perfect for keeping you refreshed and focused.
A plain instant oatmeal packet makes for a comforting yet healthy snack. Add your own raisins, cinnamon, or nutmeg to enhance the flavour while keeping sugar levels in check. Oats are known to reduce the risk of heart disease and provide long-lasting energy.
Not all protein bars are created equal—some are packed with sugar and calories. Look for bars that contain fruit, nuts, and fewer than 200 calories. You can also make homemade protein bars using healthy ingredients like oats, nuts, and seeds.
I can’t count how many times in my 12 years of medical practice a patient with just a headache has eventually been diagnosed with high blood pressure (hypertension). Whenever a patient complains of a headache, I always make it a point to check their blood pressure (BP), as it is a very common symptom of fluctuating BP. This often presents around the temples but can also be felt at the back of the head (occipital region).
Signs & Symptoms of Hypertension
