1. Carbs make you fat
Carbohydrates are not to blame — overall excess calorie intake is. Complex carbohydrates (e.g. whole grains, legumes) are essential for energy and proper brain function.
2. Eggs raise your cholesterol
Eggs are rich in nutrients, and the cholesterol they contain does not significantly affect blood cholesterol levels, especially in healthy individuals.
3. Eating after 8 p.m. makes you gain weight
What matters is not when you eat but your total calorie intake throughout the day. If your daily calorie balance is on track, there is no reason to fear an evening meal.
4. Fruit sugar is “bad”
Fruits are packed with nutrients — they contain natural sugars along with fibre, water, vitamins and antioxidants, all of which have beneficial effects on the body.
5. Dietary fat should be avoided
Your body needs healthy fats (e.g. from olive oil, nuts, fish). It is trans and saturated fats that should be limited, not fat as a whole.
6. Light products are always better
Products labelled “light” may contain less fat or sugar, but they often include additives or extra carbohydrates to compensate for taste.
7. You need to avoid gluten to be healthy
Only people with coeliac disease or gluten intolerance need to avoid it. For the rest of the population, eliminating gluten offers no proven benefit.
8. Juice is the same as whole fruit
Juices — even freshly squeezed ones — lack the same amount of fibre found in whole fruit and have a higher concentration of sugars. Choose the whole fruit instead.
9. Protein is only for athletes
Everyone needs protein — its benefits are wide-ranging, supporting muscle health, hormonal balance and immune function. Requirements increase at certain life stages or conditions (e.g. pregnancy, older age).
10. Detoxing requires juices and “detox” diets
Your body detoxifies naturally through the liver and kidneys. You do not need “miracle” drinks — just an overall healthy and balanced diet.