essay on food myths

Allyn Wergin, R.D.N.

Diabetes education, nutrition, recent posts.

• Behavioral Health
• Children's Health (Pediatrics)
• Exercise and Fitness
• Heart Health
• Men's Health
• Neurosurgery
• Obstetrics and Gynecology
• Orthopedic Health
• Weight-loss (Bariatric) Surgery
• Women's Health

10 nutrition myths debunked

• Get healthy recipes and tips

Among the sea of information regarding nutrition is a tide of inaccuracies. Let's debunk a few common myths so you can feel more confident about your food choices.

1. Eating healthy is too expensive.

It may take some planning and time in the kitchen, but eating healthy on a budget is possible.

Some helpful hints include:

• Plan meals and snacks around sales.
• Shop seasonally, especially with fruits and vegetables.
• Create a shopping list and stick to it.
• Stock up on staples, such as brown rice, whole-wheat pasta, dried beans and lentils, when on sale.
• Consider purchasing frozen or canned fruits and vegetables as an alternative to fresh products. Be sure to check the ingredient list to avoid items with added sugars or salt.

2. Everyone should follow a gluten-free diet.

Unless you have celiac disease or gluten intolerance, you don't need to avoid gluten, which is the protein found in wheat, barley and rye. Whole-wheat products have great nutritional benefits, including essential B vitamins and fiber.

Be mindful when manufacturers remove gluten, as additional sugar, salt or refined starches are often added to make up the difference in flavor and texture. If you follow a gluten-free diet for medical reasons, check the ingredient list and nutrition facts to make sure you are choosing a healthy option.

3. Use unrefined sugars, such as honey, maple syrup or coconut sugar in place of white table sugar.

Sugar is sugar, although unrefined sugar options may contain a small number of vitamins and minerals. The advantage is minimal as they are still considered added sugar and contribute to the recommended daily limit on added sugar in the diet.

4. Full-fat products equal weight gain.

The fat-free and low-fat diet trend is a thing of the past — 80s and 90s to be exact. Yet, some individuals are still scared of fat. This shouldn't be the case as fat has beneficial functions like protecting our organs, maintaining cell membranes, promoting growth and development, and absorbing essential vitamins.

Be aware that fats aren't created equal. Choose heart-healthy unsaturated fats, such as olive and canola oil, nuts, nut butters and avocados over those that are high in saturated and trans fats, including fatty meats and high-fat dairy products.

5. Avoid carbs if you want to lose weight.

The low-carb diet is a fad diet that has continued to make an appearance over the years. It gives carbohydrates — fruit and whole grains included — a bad reputation. Individuals who followed this diet had success with weight loss. But anytime anyone eliminates highly processed carbohydrates foods, such as chips, cookies, white bread and potatoes smothered in butter and gravy, they would be expected to have the same results. Any diet or eating program that eliminates an entire food group gets a red flag from me as you likely will miss out on vital nutrients.

6. A detox diet will clean toxins out of the body.

There's little evidence that dietary cleanses do any of the things they promise. The fact is you don't need to purchase a product to cleanse your body. Your liver, kidneys and gastrointestinal tract do a good job of detoxing it every day. If you're looking to rejuvenate your body, focus on eating more whole foods, drinking water and removing highly processed foods from your diet.

7. You shouldn't eat anything after 7 p.m. — not even a grape.

While late-night snacking can lead to weight gain or prevent weight loss, it's not because of the time on the clock. Instead, it's about why you're eating. It's common to reach for food for reasons other than physical hunger in the evening, whether it be a habit, boredom or craving.

8. Certain foods, such as grapefruit, cayenne pepper or vinegar, can burn fat.

Sorry, no foods burn fat, make you lose weight more quickly or increase your metabolism enough to have an effect on weight loss. Diets that focus on single foods, like those mentioned above, are restrictive and lack nutrients the body needs. They're also unsustainable, and any weight loss that may occur is a result of calorie restriction and likely will come back once you discontinue.

9. The best way to decrease your sodium intake is to stop using the salt shaker.

The 2020–2025 dietary guidelines for Americans recommend having no more than 2,300 milligrams of sodium per day. The average American consumes 3,400 milligrams of sodium per day. The problem isn't as easy as taking the salt shaker off the table. Much of the excess sodium that Americans consume from their diet comes from the salts added to processed, ready-to-eat foods and restaurant meals. Limit the processed foods, and enjoy more fresh, home cooked meals.

10. Low-fat or fat-free products are healthier choices.

Many products labeled low-fat or fat-free contain added sugar or sodium to help make up for the loss of flavor when removing or reducing fat. In addition, fat helps with satiety — making you feel fuller longer. Choosing a fat-free product to reduce calories can backfire as you may find yourself snacking soon after.

Always look at the nutrition label when choosing between fat-free, low-fat and regular. Pay attention to sugar and sodium content.

Allie Wergin is a registered dietitian nutritionist in New Prague , Minnesota.

Related Posts

5 Food Myths That You Should Stop Believing

Following the latest food and diet trends is like trying to figure out which reality TV star is feuding with the next.

It’s nearly impossible to keep up.

One month, a certain diet is all the rage. The next, it’s cutting this ingredient and detoxing with that.

With so much conflicting information out there, it’s no wonder you have a hard time knowing which foods are actually good for you and which ones are not.

To help you wade through the mess of misinformation, Gaetan Habekoss, M.D. , a primary care doctor at UW Neighborhood Ravenna Clinic, debunks some of the most prominent food myths out there. No “Real Housewives”-level drama required.

MYTH: Juice is healthy because it comes from fruits and veggies

Sorry, juice fans, but this one is busted. You’re better off eating an actual piece of fruit or serving of vegetables than gulping it down in beverage form.

“The main difference here is that with juice, you add a lot of calories all at once because of added sugars,” Habekoss says. “With a piece of fruit or a vegetable, you tend to feel a little fuller because there are additional healthy nutrients like fiber that you’re also ingesting.”

Take one study , for example, where participants were given either an apple, applesauce or apple juice at the beginning of a meal. Those who ate the apple reported feeling less hungry and consumed fewer calories afterward than their peers.

Another reason why juice is not as good for you as it seems? Some seemingly healthy juice beverages can contain as much added sugar as a can of soda . Yikes.

MYTH: Cutting carbs is a healthy way to lose weight

From Atkins to keto , low-carb diets have earned scads of superfans who hype these specialized eating plans for their ability to help you lose weight quickly.

Proceed with caution, Habekoss says.

“A low-carb diet doesn’t necessarily mean it’s healthy to then have a high fat intake,” he explains. “In general, I don’t recommend completely eliminating any food group or going too heavy on any one.”

Sure, you might shed pounds quickly when you first cut carbs, but eating with such strict restrictions may be hard to maintain in the long run. This often results in yo-yo dieting , which is not only disruptive to your body but also plenty discouraging if you’re trying to make a true lifestyle change.

Instead, Habekoss says, focus on eating in moderation from a variety of food groups.

And if you’re still interested in a low-carb diet, it’s important to talk with a doctor, nurse practitioner or dietitian first to ensure you’re still able to get all the nutrients your body needs.

MYTH: All fat is bad for your health

Despite what those fat-free food manufacturers would have you believe, your body needs fat in order to feel full and have enough energy to operate properly.

That said, there is a difference between healthy fats (aka polyunsaturated and monounsaturated fats) and unhealthy ones (trans fats and some saturated fats).

You get “good” fats from things like olive oil, nuts, fish and plant-based foods (hello, avocados), while not-so-good-for-you ones are often found in processed foods and animal products like red meat and butter.

“I suggest and encourage getting as many of the healthy fats as you can from plant sources,” Habekoss says. “People tend to be healthier when plant sources constitute the majority of their calorie intake.”

Wait a hot dog second. Does that mean you can only be healthy if you go vegan ?

Not at all. Just be sure to enjoy that juicy cheeseburger in — you guessed it — moderation.

MYTH: Coffee is an unhealthy habit

Breathe easy, caffeine lovers. You can still love your latte and drink it, too.

“Coffee does not actually appear to be linked to any specific health problem,” Habekoss says. “The only exception is if your coffee intake is too high, you stop drinking it abruptly and then have withdrawal symptoms — like headaches — as a result of that.”

In fact, some studies suggest that coffee has major health benefits and can reduce your risk of developing type 2 diabetes, liver damage and even Alzheimer’s disease. Coffee is also ranked as the top diet-related source of antioxidants for people in the United States, Italy, Spain and Norway.

The big health concern when it comes to coffee is more about how much you’re drinking in any given day and in what form. After all, those added sugars lurking in that Insta-worthy espresso beverage aren’t exactly good for you, and neither is being overcaffeinated for the umpteenth time today.

Feel free to sip your Americano in peace — just be sure to mind your intake.

MYTH: Detox diets and cleanses help remove toxins

Not only do cleanses not work, Habekoss says, but your body already has built-in systems to rid itself of toxins: the kidneys and liver.

“There’s no evidence that detox diets or juice cleanses are beneficial,” he explains. “In fact, there is some risk with these cleanses in that they can cause electrolyte abnormalities, which can directly lead to urgent health problems.”

You have to admit, nothing ruins that juice cleanse glow like a trip to the ER.

The exception to this rule is a medically required elimination diet , when you cut out certain items like gluten — looking at you, friends with Celiac disease — or dairy for a limited period of time to help identify a potential food allergy. Anything beyond that, Habekoss says, is too extreme.

So what’s the big takeaway from all these busted diet myths?

It’s plain and simple: Ditch the food fads and focus on eating a well-balanced diet and getting plenty of exercise.

Recommended for you

The number of tools and methods for exercise recovery is overwhelming. Here’s what you need to know. 

• Load more stories

Nutrition myths debunked

During the COVID-19 pandemic, maintaining a healthy diet is more important than ever. With major disruptions expected in food systems, ensuring access to nutritious foods is paramount. It's also critical to dispel myths and misconceptions. Lauren Landis, who joined WFP in 2009, having worked for USAID and Save the Children, is well placed to do that— since 2016 she's been the agency's Director of Nutrition. Interview by Ljubica Vujadinovic

Does an apple a day keep the doctor away?

Myths and misconceptions about food and nutrition abound across the world. We all grew up with them, such as grandmothers' tales about cures for the common cold. Not all myths are harmful, but I think it's important that people don't get confused by nutrition. In answer to your question — no!

Peru's pots of goodness: WFP dishes food in remote communities

Sure it is a science, but there is also a lot of common sense in nutrition — most of us have a pretty good idea what sorts of foods make our bodies perform well. However, there are some myths and misconceptions we need to dispel, as they can be damaging at critical times such as now with the COVID-19 pandemic.

What are three key myths about nutrition?

The notion that there is one, single food that can ensure good health . There is so much fake information across digital media spaces claiming particular foods — like garlic, lemon or bananas — can protect us from disease. These are very dangerous myths. A healthy diet is composed of a variety of foods from different food groups: staple foods, such as rice, pasta, grains, roots and tubers; fruits and vegetables; protein sources, such as lentils; as well as moderate amounts of different animal-source foods. Requirements for a healthy diet vary depending on age, gender, activity level and the environment where people live, whether in cold or hot climates. It's important to remember a healthy diet is a well-balanced one.

Another common myth we encounter in some of the countries WFP works in is that men by default have higher nutrient needs than women . This misconception often results in women eating last and least, especially in times of crisis.

Adolescent girls remain particularly vulnerable to all forms of malnutrition. A pregnant or breastfeeding adolescent girl has the greatest nutrient needs in a family. Failing to meet these needs comes at a very high price — it affects both the adolescent girl, whose body may still be growing, as well as her child's physical and mental development.

Finally, there is the common misconception that nutrition issues affect only people in developing countries . Every country in the world is affected by at least one form of malnutrition. For example, micronutrient deficiencies — also known as ‘hidden hunger' — affect 2 billion people around the world.

Even overweight and obesity are considered a form of malnutrition. As we watch obesity rates skyrocket in many developed countries, we are also seeing these rates climb in many developing countries. Many countries suffer from the ‘double burden', where both undernutrition and overweight exist in the same communities and even within the same household. This is not surprising as the root cause is the same — a lack of healthy diets.

Is it true that good nutrition starts in the womb?

The first 1,000 days of life — from pregnancy to a child's second birthday — has a profound impact on a child's ability to develop, learn and thrive. Research shows investing in nutrition during this period helps ensure good health down the line. In short, making sure our children are well-fed can help increase their future productivity and the productivity of countries, while lowering healthcare costs. Well-nourished mothers are more likely to give birth to well-nourished children.

World Health Day: WFP's response to COVID-19 in pictures

How is WFP tackling myths?

An important part of improving nutrition in many countries is about access to good nutrition education and information. WFP addresses poor-quality diets and nutrition education gaps in various ways: social behaviour change communication strategies include provision of micronutrient supplements, and school-based programmes that help children to get both a healthy meal at school and education about healthy diets as part of the curriculum.

How the contagion of conflict in the Sahel could spread across West Africa

Improving nutrition nearly always requires some level of behaviour change. Even when we know what we should eat to have a healthy diet, we sometimes need a ‘nudge' to help us make those better choices — the banana versus the chocolate bar.

Often grandmothers and aunties can have a big impact on what the family believes are foods that are good for them and should be consumed. However, we find that it is not only important to educate children and mothers but also the wider family — fathers too. To change an eating culture, you also need to include community leaders, religious leaders, and local and national governments.

WFP works with a diversity of sectors and governments to scale up evidence-based nutrition programmes. Through in-country and regional partnerships, as well as through leadership and participation in global coordination platforms, such as the Scaling Up Nutrition (SUN) movement, partnerships remain a cornerstone of WFP's nutrition work.

Getting nutrition right today can have a huge impact on our ability to keep ourselves and our children healthy in the face of COVID-19, and any future emergencies we might face. Nutrition is crucial to building resilience and ensuring the health, wellbeing and economic success of our future world.

Learn more about nutrition at the World Food Programme .

Advanced search

20 Popular Food and Nutrition Myths You Shouldn’t Believe

Don’t fall for these common misconceptions about healthy eating. Knowing the truth can help you reach a healthier body — and a happier mind.

Nutrition can be a hotly contested topic, but health experts agree that eating well is actually simple. “No matter which way you slice and dice the information, the conclusion is you should mostly eat a whole, minimally processed diet rich in vegetables, fruits, whole grains, beans, legumes, nuts, seeds, and water. If you can do that, you can’t go wrong,” says preventive medicine specialist David L. Katz, MD , coauthor, along with Mark Bittman, of How to Eat: All Your Food and Diet Questions Answered .

In essence, says Dr. Katz, there shouldn’t be a need for another nutrition book (like his!), and yet nutrition confusion remains. Here, we cut through some of the bigger food myths out there to help you eat better starting today.

1. ‘Low-Carb’ Means ‘Grain-Free’

Carbohydrates include highly processed foods, like crackers, chips, bread, and breakfast cereal. But the category also includes berries, spinach, beans, lentils, and plant-based foods that contain fiber and a variety of health-promoting nutrients, says Katz.

2. Carbs Are Bad (and Should Be Avoided)

Consuming high-fiber, unrefined carbohydrates — whole grains, legumes, fruit, and vegetables — is linked to a reduced risk of chronic disease, says Abbey Sharp, RD , a registered dietitian in Toronto and the author of The Mindful Glow Cookbook . A  series of research reviews backs up this notion. “Stop fearing all carbs,” Sharp says.

3. Breakfast Is the Most Important Meal of the Day

“There’s nothing special about breakfast,” says Katz. The first food you eat during the day is technically breakfast, but it doesn’t need to be consumed early or include certain types of foods.

4. Snacking Is Bad for You

Snacking takes the edge off your hunger and can work for or against you depending on what you’re eating. Katz recommends apples, walnuts, bananas , carrots, hummus, and bean dip as nutritious snacks. Skip highly processed vending machine food that will spike (and then crash) your blood sugar.

RELATED: 8 Healthy High-Protein Snacks to Power You Through the Day

5. Always Eat Fresh Produce

“Sometimes, frozen produce may be healthier than fresh,” says Sharp. “Frozen produce is often flash frozen at the peak of ripeness, while some fresh produce is picked before it’s ripe.” The nutrition in fresh produce may degrade as it’s shipped to stores, according to  research .

6. Always Eat Local Food

Eating locally produced food is a worthy aim. However, the most important goal is to eat more fruits and vegetables — even if they were grown far away, says Katz.

7. Organic Produce Is Better Than Conventional

If you can afford organic, eat organic, advises Katz, since organic produce contains fewer potentially harmful chemical residues, according to research . But if it’s out of your budget, buy conventional, and rinse it off before eating to reduce the amount of pesticide residue. The most important thing is eating more fruits and vegetables.

RELATED: Why Are Healthy Eating Habits Important?

8. You Need to Detox or Reset

The beauty of having organs, such as lungs, skin, kidneys, and a liver, is that your body relies on them to detox your body naturally, says Sharp: “You don’t need to buy an expensive detox program to improve your health.”

7 Myths and Facts About Gluten

Next up video playing in 10 seconds

9. you should avoid gluten.

Gluten is a protein found in wheat, rye, and barley, according to the Celiac Disease Foundation . About 90 percent of people are gluten tolerant and consume these foods just fine, Katz writes. What’s more, research shows that among people who believed they were sensitive to gluten, 86 percent could eat it just fine. Unless you have celiac disease or a gluten sensitivity , you can continue to cook foods with gluten, such as whole grains.

10. Low-Fat Versions of Foods Are Better for You

Skip fat and you’re skipping out on the most satiating nutrient. Plus, low-fat foods often backfire: “These alternatives are often higher in sodium and sugar to make up for the lack of mouthfeel [from removing the fat], so they’re not necessarily healthier,” says Sharp.

RELATED: Good vs. Bad Fats for the Heart

11. Green Juice Is Good for You

Turning produce into juice strips away the fiber, making juice a more concentrated source of sugar. The end result is a higher glycemic load, which means your blood sugar will surge after drinking the juice , according to How to Eat . It’s better to consume whole fruits and vegetables.

12. Sweet Potatoes Are Healthier Than White Potatoes

The humble white potato gets short shrift, but it shouldn’t. “People demonize potatoes over sweet potatoes , but the nutrient composition is quite similar,” says Sharp. Sweet potatoes have more vitamin A and an additional gram of fiber, but white potatoes have more potassium (essential for helping regulate blood sugar), she says. Nutrition info from the U.S. Department of Agriculture on sweet and white potatoes  backs up these details. The verdict: Include a combination of sweet and white taters in your diet.

13. Beans Are Toxic

This hinges on the idea that beans contain lectins, which are supposedly poisonous — it’s how the fad diet called the lectin-free diet came about. Lectins are most abundant in raw, dried beans (canned beans tend to be low in lectins). But because you cook beans before you eat them, that process reduces some of the lectin content, according to the  Harvard T.H. Chan School of Public Health . Also, beans are one of the healthiest foods you can eat, says Katz. “Beans are a mainstay of all five Blue Zones diets . Every study that has looked at beans has found that a higher intake is connected to better health outcomes, in areas like weight, heart disease, and dementia ,” he says.

RELATED: 6 Expert Tips for Switching to a Plant-Based Diet

14.  A Glass of Red Wine Is Needed for a Healthy Heart

Most people wouldn’t actually derive a benefit from a nightly glass of vino. If you enjoy wine, can stick to moderate drinking recommendations, maintain a healthy lifestyle, and have a family history of cardiovascular disease, you may benefit, says Katz. Otherwise, there’s no reason to start drinking in the hope of protecting your heart.

15. Eggs Will Kill You

It’s not as dramatic as it sounds. “ Eggs have been unnecessarily demonized because they contain dietary cholesterol,” says Sharp. However, more recent research shows that saturated and trans fats in your diet stimulate the liver to make cholesterol, says Harvard Health Publishing . And so, the bigger concern when it comes to unhealthy levels of cholesterol in your body is saturated-fat-rich foods, not necessarily foods higher in cholesterol. And eggs are a food that’s lower in saturated fat. The  American Heart Association recommends sticking with about one egg per day. (If you have a couple of eggs twice a week, you’re still under an appropriate limit.)

16. Nuts Will Make You Gain Weight

They may be rich in fat and calories, but they also contain a good amount of protein, fiber, vitamins, and minerals. Research has shown that nut eaters have a reduced risk of gaining weight and becoming overweight or obese compared with those who avoid the food. Of course, overeating anything, including nuts, can lead to weight gain. Stick to a handful of nuts a day, or about 1 ounce (oz), according to one study . Opt for something like plain almonds over honey-roasted almonds, says Katz.

RELATED: The Best Nuts for Your Heart

17. There Is One Perfect Diet Plan for Everyone

Every diet wants its followers to believe it is the tops, but “there is no such thing as a perfect diet,” says Sharp. “The best diet is the one that promotes variety in nutrients, adds enjoyment, and can easily be sustained without a sense of deprivation.”

18. Calories In, Calories Out Is All That Matters

Folks looking to lose weight have heard this rallying cry, but diet quality matters when it comes to your health and ability to lose weight, says Sharp. Research has shown that as long as you’re eating a high-quality diet, you can lose weight temporarily on a low-fat or low-carb diet.

19. Meat Is Needed to Have a Balanced Diet

In the world’s healthiest eating patterns (such as the Mediterranean and DASH diets ), meat is consumed in small amounts or not at all, according to How to Eat . Bottom line: Meat is an optional part of your diet; though for the health of the planet, you should probably eat less of it, Katz writes.

RELATED: How 11 Popular Diets Affect the Environment

20. Fatty Foods Will Make You Fat

“Diets that are higher in fat tend to be just as effective at encouraging weight loss as diets that are low in fat,” says Sharp. For instance: One study   found that of the 41 overweight dieters who participated, those assigned to 12 weeks of a low-carb, high-fat diet saw bigger reductions in weight, triglycerides, insulin, and glucose levels compared with those who followed a low-fat, high-carb control diet.

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

• Reynolds A, Mann J, Cummings J, et al. Carbohydrate Quality and Human Health: A Series of Systematic Reviews and Meta-Analyses. The Lancet . February 2, 2019.
• Li L, Pegg RB, Eitenmiller RR, et al. Selected Nutrient Analyses of Fresh, Fresh-Stored, and Frozen Fruits and Vegetables. Journal of Food Composition and Analysis . June 2017.
• Baranski M, Srednicka-Tober D, Volakakis N, et al. Higher Antioxidant and Lower Cadmium Concentrations and Lower Incidence of Pesticide Residues in Organically Grown Crops: A Systematic Literature Review and Meta-Analyses. The British Journal of Nutrition . September 14, 2014.
• What Is Gluten? Celiac Disease Foundation .
• Capannolo A, Viscido A, Barkad MA, et al. Non-Celiac Gluten Sensitivity Among Patients Perceiving Gluten-Related Symptoms. Digestion . May 30, 2015.
• Sweet Potato, Cooked, Baked in Skin, Flesh, Without Salt. U.S. Department of Agriculture . April 1, 2019.
• Potatoes, Baked, Flesh and Skin, Without Salt. U.S. Department of Agriculture . April 1, 2019.
• Lectins. Harvard T.H. Chan School of Public Health . January 2022.
• Food Guidelines. Blue Zones .
• Ask the Doctor: Are Eggs Risky for Heart Health? Harvard Health Publishing . December 14, 2021.
• Are Eggs Good for You or Not? American Heart Association . August 16, 2018.
• Freisling H, Noh H, Slimani N, et al. Nut Intake and 5-Year Changes in Body Weight and Obesity Risk in Adults: Results From the EPIC-PANACEA Study. European Journal of Nutrition . October 2018.
• Jackson CL, Hu FB. Long-Term Associations of Nut Consumption With Body Weight and Obesity. The American Journal of Clinical Nutrition . July 2014.
• Gardner CD, Trepanowski JF, Del Gobbo LC, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA . February 20, 2018.
• Zinn C, McPhee J, Harris N, et al. A 12-Week Low-Carbohydrate, High-Fat Diet Improves Metabolic Health Outcomes Over a Control Diet in a Randomised Controlled Trial With Overweight Defence Force Personnel. Applied Physiology, Nutrition, and Metabolism . November 2017.

Your browser is out-of-date!

Internet Explorer 11 has been retired by Microsoft as of June 15, 2022. To get the best experience on this website, we recommend using a modern browser, such as Safari, Chrome or Edge.

9 Common Food Myths Debunked

Get the facts, make smart dietary choices.

New studies come out on a regular basis touting the health benefits or risks of eating certain foods. Sometimes, the information contradicts earlier research or refutes common claims. This makes it difficult to determine which foods really do lead to better health.

Nadia Nunes Cavalcante Parr, MD, an internal medicine physician at Scripps Coastal Medical Center Encinitas , helps clarify misconceptions about some foods to help you make smarter dietary choices.

1.   Myth: All fat is bad

Fats in our diet have gotten a bad name for a long time now. Low and non-fat foods are widely promoted as healthier. But are all fats bad? The answer is no.

“The fact is there are healthy fats and unhealthy fats. Some, when eaten in moderation, have heart health benefits,” Dr. Parr says.

Saturated and trans fats are the unhealthy fats that should be limited. Saturated fats can be found in butter, cheese, red meat and other animal-based foods . Trans fats are found in animal products, egg yolks, high fat dairy products, full fat yogurt and cheeses.

Monounsaturated or polyunsaturated fats are considered healthy fats when eaten in moderation. Most fats in your diet should come from these two fats. They can be found in vegetable oils, nuts, seeds, whole olives, avocados and fatty fish.

Healthy fats can help reduce high cholesterol levels in your blood and lower your risk of heart disease and stroke. These fats are important for energy, hormone production, cell function and absorption of nutrients.

2.   Myth: Fresh fruits and vegetables are healthier than frozen or canned types

Almost all fruits and vegetables — whether they are fresh, frozen, dried or juiced — can contribute to a healthy diet.

Studies show frozen or canned fruits and vegetables can be just as nutritious as fresh produce. They also cost less. The only things to watch for are added ingredients, such as sugars, saturated fats and sodium.

“Make sure to read the nutrition labels and choose products that keep those added ingredients to a minimum,” Dr. Parr says. “These added ingredients should be avoided if possible, specially added sugar. If any added salt is seen, just make sure to stay under your daily recommended salt intake.”

Unfortunately, most Americans don’t come close to filling their plates with enough fruits and vegetables. The lack of produce in American diets help explain the rise in diet-related illnesses, such as obesity and diabetes.

Fortunately, there are many ways to work in more fruits and vegetables per day into our diets.

3.   Myth: You can’t get enough protein from plant-based foods

Proteins are needed for the body to function properly. Animal-based foods are considered complete proteins because they contain all nine essential amino acids that our bodies need to build protein. Plant-based foods generally lack one or more of the essential acids. However, it’s not hard to get your fill of protein from a plant-based diet .

“People who want to meet their protein needs without consuming meat or dairy may do so by consuming a variety of vegetables, fruits, grains and legumes,” Dr. Parr says.

Some of the best sources of plant-based protein are soy-based products, such as edamame and tofu. Legumes, including beans, chickpeas and lentils, are also a great source of plant-based protein.

Plant-based protein has one clear advantage over animal-based protein. Only animal-based foods are associated with high intakes of saturated fats and cholesterol, which increases the risk of heart disease.

4.   Myth: Soy-based foods are harmful to your health

Current evidence does not support that soy consumption is harmful to people. The exception may be people who are allergic to soy.

Concerns have been raised about the relationship between soy and certain health issues. High doses of plant estrogen in soy called isoflavones have been found to stimulate breast tumor cell growth in animal studies. However, studies do not indicate a link between soy and breast cancer in humans.

Studies also show consuming soy products, such as tofu, tempeh, edamame, miso and soy milk, may have a protective effect toward breast cancer risk and survival.

Soy products also contain nutrients that can help reduce the risk of heart disease, including high quality protein, fiber, vitamins and minerals. Soybeans are low in saturated fats compared to animal sources of protein.

As a plant-based source of protein, soy foods can be part of a healthy vegetarian diet, according to the 2020-2025 Dietary Guidelines for Americans .

“The healthiest soy foods are the least processed,” Dr. Parr adds.

5.   Myth: Organic produce is more nutritious

The term organic refers to the way agricultural products are grown and processed. In the United States, produce labeled certified organic must be grown without the use of synthetic pesticide, bioengineered genes, petroleum-based fertilizers and sewage sludge-based fertilizers.

While there is some evidence that organic produce has potential health benefits, there are no definitive conclusions that organic is better . When compared with conventionally farmed produce, organic produce has the same vitamins, minerals, antioxidants, proteins, lipids and other nutrients, as well as the same number of calories.

Simply put, the health benefits of organic food are still unclear. There isn’t any long-term, conclusive evidence that consuming organic products can improve health or lower disease risk.

“Whether you eat organic or conventionally grown produce, fruits and vegetables of all types are nature’s gift to us,” says Dr. Parr.

If the decision to buy certain produce comes down to price, Dr. Parr says both organic and non-organic produce are nutritious and beneficial to your health. However, if your main reason for buying organic is to limit exposure to pesticides, the extra cost will be worth it.

For more information, check out the annual list of the 12 crops that feature the highest amounts of pesticide residue, termed the Dirty Dozen . The Clean Fifteen list refers to 15 crops that have the lowest levels of pesticide contamination, including avocados, sweet corn and pineapples.

6.   Myth: You should avoid all processed foods

Not all processed foods are created equal, says Dr. Parr. Whole foods blended in a food processor are still the same food. Some processed foods are good for you, such as nut butters, canned light tuna packed in water and plain flash-frozen fruits and vegetables.

Examples of processed foods that are not so healthy dietary choices for you are those with:

• Sweeteners (syrup, sugar, artificial sweeteners, such as aspartame)
• Food coloring
• Preservatives (sodium, oils, nitrites, sulfites)
• Additives (corn, soy, cottonseed, cereal by-products)

“Choose processed foods that most closely resemble their natural state. If the packaging lists a lot of scientific-sounding ingredients, that food is probably not your healthiest choice,” Dr. Parr says.

7.   Myth: Multigrains and whole grains are the same

Multigrain and whole grain are not the same. Whole grains consist of the unrefined grains whose components — the bran, germ and endosperm — are still intact along with all the fiber, vitamins and minerals produced by nature. Whole grains are more nutritious, and consumption is associated with lower risk of several diseases.

Multigrain foods are made with more than one grain — but none may be whole grains. Because brown bread is often associated with being healthier than white bread, loaves labeled as multigrain may be dyed to appear darker. Most lack nutritional value after the refining process.

When buying whole multigrain products, look for the “100% Whole Grains” stamp on packaging and reading food labels carefully to be sure they list whole wheat, whole oats and whole grain.

8.     Myth: Eggs are bad for your health

Eggs — particularly the yolks — have gotten a bum rap over the years for being high in cholesterol. Research has shown that the cholesterol from eggs does not have a significant effect on blood cholesterol.

Conventional wisdom today holds that moderate consumption of eggs is just fine. A 2019 study showed that high consumption of eggs could increase the risk of heart disease, however. So, the debate continues.

If you like eggs, Dr. Parr recommends eating them in moderation but to pay close attention to the amount of cholesterol in your diet, especially if you are already at risk for heart disease. The key is knowing your risk factors.

The American Heart Association suggests one egg (or two egg whites) per day as part of a healthy diet.

9.   Myth: A gluten-free diet is good for everyone

Gluten is a protein found in grains like wheat, barley, rye and some oats. There is no reason to avoid gluten in your diet, unless you have a sensitivity to gluten or have been diagnosed with celiac disease. If you are sensitive to gluten, incorporate gluten-free grains, such as corn, millet, rice or quinoa, into your meals.

Whatever you choose, Dr. Parr recommends incorporating grains into your diet every day to get the nutritional benefits of complex carbohydrates, vitamin B and iron.

Related tags:

• Health and Wellness
• Wellness & Prevention

Walmart’s ‘July Fourth Blowout:’ Best deals, according to a tech expert

• Share this —

• Watch Full Episodes
• Read With Jenna
• Inspirational
• Relationships
• TODAY Table
• Newsletters
• Start TODAY
• Shop TODAY Awards
• Citi Concert Series
• Listen All Day

Follow today

More Brands

• On The Show
• TODAY Plaza

Registered dietitian shares 5 common myths about nutrition and food

We know more now about the science of nutrition than ever before, but there are still countless misconceptions about food that lead people to make misinformed decisions about their diets every day.

So which nutrition myths need to be ditched immediately?

Nora Minno, a registered dietitian and certified nutritionist based in New York City, joined the TODAY show to debunk the most common nutrition myths she hears.

Carbs should be avoided

"I have good news for all you carb lovers. ... Carbs are your friend, and in fact they're a really important part of a healthy, balanced diet," Minno told TODAY's Sheinelle Jones in a segment aired on Monday, Feb. 20 .

Carbohydrates do a lot for our bodies. "They're our body's (and brain's) preferred source of fuel, they help our digestion and they just make us feel good," said Minno.

However, the quality and quantity of carbs you choose to consume does matter. "The quantity is really where a lot of people go wrong and over=consume things like refined carbs, sweets ( added sugars ), white breads, etc.," Minno added.

Refined, simple or "bad" carbohydrates are digested quickly and send immediate bursts of glucose or energy into the bloodstream, according to the American Heart Association . Complex or "good" carbohydrates are digested more slowly and provide a lower, more steady supply of glucose to the bloodstream, per AHA . Examples include fruits, vegetables, whole grains and legumes.

"If you focus on portions and choose more complex carbs ... you should be in the clear," said Minno.

Fresh produce is healthier than frozen or canned

"This is not true at all. ... In fact, sometimes your frozen or canned options can be actually more nutritious," said Minno, adding that previous studies have shown that fresh vegetables can lose 15% to 55% of their vitamin C from the time they're picked to the time they make it to your grocery shelf.

Frozen fruits and vegetables are typically flash-frozen right on the spot, said Minno, which packs in a lot more of those vitamins and minerals. Frozen foods, and especially canned foods, also last much longer, which can help reduce food waste, Minno added.

Another plus? Frozen and canned vegetables are often much more affordable than their fresh counterparts, said Minno. So ditching this myth is good for your body and your wallet, too.

Plant-based milk is healthier than dairy milk

These days, it seems like there are about a million different milk options available out there — from regular old cow's milk to soy, hemp, macadamia, pea and everything in between. Often, these plant-based milks are touted as healthier options, but this is not always the case, Minno said.

"This one really comes down to preference," Minno added. It's a good thing to have so many options out there, especially for people who are dairy-free, but cow's milk is still a really great choice, she added. "One cup of skim milk packs in 10 grams of protein and a quarter of your daily calcium needs, whereas plant milk, such as almond milk , has one gram of protein per serving," said Minno.

Ultimately, it comes down to personal choice and what makes your body feel the best. "If you are picking a plant milk, you want to pick varieties that have low or no added sugar and ones that are more fortified with things like calcium and vitamin D," Minno said.

All fat is bad

"Thank goodness that low-fat craze in the '90s and thereafter is over," Minno said, stressing that not all fat is bad.

"Fats, most importantly mono and polyunsaturated fats, are really good for us," said Minno, adding that these fats can help protect our heart. That's because monounsaturated and polyunsaturated fats can help boost HDL, or good cholesterol, and lower LDL, or bad cholesterol , Minno added.

We can get these fats by eating a diet rich in foods like avocados, nuts, seeds, olive oil and fatty fish, such as salmon.

However, there are certain fats we do want to avoid, Minno said. The other two types of fats — saturated and trans fats — can raise LDL levels, and consuming high amounts of them over time can lead to heart disease and stroke, according to the AHA .

The AHA recommends staying at or below 13 grams of saturated fat a day, said Minno, and cutting back on trans fats by avoiding things like partially hydrogenated vegetable oils, such as shortening, or foods fried in them.

"You want to be a really savvy label-reader," Minno said.

Soy increases breast cancer risk

It's a common myth that's still very abundant. "This myth really stems from the fact that soy contains something called phytoestrogens," Minno said. Phytoestrogens are a naturally occurring nutrient found in certain plants, which may have certain "estrogenic effects" when ingested and metabolized, per the U.S. Centers for Disease Control and Prevention .

"We know that estrogen can sometimes be linked to an increase in breast cancer, but the estrogens in soy are very different than mammalian estrogens, the ones we have in our body," Minno said. These phytoestrogens act differently, too. "They can actually be protective against things like breast cancer because what we've seen in Asian countries where they consume more soy is that breast cancer risk is actually much lower," she added.

According to the AHA, consuming 25 grams of soy protein per day can actually be heart protective, Minno said. Boost your soy protein intake by eating things like tofu, tempeh, soy milk and edamame.

Caroline Kee is a health reporter at TODAY based in New York City.

Trying the keto diet? Here's a grocery list to get you started

Diet & fitness.

What is the healthiest type of ice cream? Dietitians share top picks

More than 60 ice cream products from major brands recalled for listeria risk

Is white meat or dark meat healthier? The 1 major difference and tips to choose between them

Brooke Shields, 59, reveals her current go-to workout that's been giving her fast results

The GOLO diet: Can the eating plan and supplement really promote weight loss?

The 'duck walk' exercise will strengthen and tone your lower body

Can the ‘sleepy girl mocktail’ really help you fall asleep faster?

High-protein seasonal meals: peaches & cream oats, sesame chicken and more

Walking or running outdoors? 11 tips to stay safe exercising in the heat

An official website of the United States government

Here’s how you know

Official websites use .gov A .gov website belongs to an official government organization in the United States.

Secure .gov websites use HTTPS A lock ( Lock Locked padlock icon ) or https:// means you’ve safely connected to the .gov website. Share sensitive information only on official, secure websites.

• Entire Site
• Research & Funding
• Health Information
• About NIDDK
• Weight Management
• Some Myths about Nutrition & Physical Activity
• Español

Some Myths about Nutrition & Physical Activity

Are you overwhelmed by daily decisions about what to eat, how much to eat, when to eat, and how much physical activity you need to be healthy? If so, don’t be discouraged because you’re not alone. With so many choices and decisions, it can be hard to know what to do and which information you can trust.

This information may help you make changes in your daily eating and physical activity habits so that you improve your well-being and reach or maintain a healthy weight .

Myth: To lose weight, you have to give up all your favorite foods.

Fact: You don’t have to give up all your favorite foods when you’re trying to lose weight. Small amounts of your favorite high-calorie foods may be part of your weight-loss plan. Just remember to keep track of the total calories you take in. To lose weight, you must burn more calories than you take in through food and beverages.

TIP: Limiting foods that are high in calories may help you lose weight. The Dietary Guidelines for Americans, 2020–2025 have estimated daily calorie needs based on a person’s age, sex, and physical activity level.

Myth: Grain products such as bread, pasta, and rice are fattening. You should avoid them when trying to lose weight.

Fact: Grains themselves aren’t necessarily fattening—or unhealthy–although substituting whole grains for refined-grain products is healthier and may help you feel fuller. The Dietary Guidelines for Americans, 2020–2025 recommend consuming grains as part of a healthy eating plan. At least half of the grains you eat should be whole grains. Examples of whole grains include brown rice and whole-wheat bread, cereal, and pasta. Whole grains provide iron, fiber , and other important nutrients.

TIP: Try to replace refined or white bread with whole-wheat bread and refined pasta with whole-wheat pasta. Or add whole grains to mixed dishes, such as brown instead of white rice to stir fry. Check out ChooseMyPlate for more tips to help you add whole grains to your eating plan.

Myth: Choosing foods that are gluten-free will help you eat healthier.

Fact: Gluten-free foods are not healthier if you don’t have celiac disease or are not sensitive to gluten. Gluten is a protein found in wheat, barley, and rye grains. A health care professional is likely to prescribe a gluten-free eating plan to treat people who have celiac disease or are sensitive to gluten. If you don’t have these health problems but avoid gluten anyway, you may not get the vitamins, fiber, and minerals you need. A gluten-free diet is not a weight-loss diet and is not intended to help you lose weight.

TIP: Before you decide to avoid a whole food group, talk with your health care professional if you believe you have problems after you consume foods or drinks with wheat, barley, or rye.

Myth: You should avoid all fats if you’re trying to be healthy or lose weight.

Fact: You do not have to avoid all fats if you’re trying to improve your health or lose weight. Fat provides essential nutrients and should be an important part of a healthy eating plan. But because fats have more calories per gram than protein or carbohydrates , or “carbs,” you need to limit fats to avoid extra calories. If you are trying to lose weight, consider eating small amounts of food with healthy fats, such as avocados, olives, or nuts. You also could replace whole-fat cheese or milk with lower-fat versions. Read about food portions and how much food is enough for you .

TIP: The Dietary Guidelines for Americans, 2020–2025 recommend consuming less than 10 percent of your daily calories from saturated fats . Try cutting back on solid-fat foods. Use olive oil instead of butter in cooking.

Myth: Dairy products are fattening and unhealthy.

Fact: Dairy products are an important food group because they have protein your body needs to build muscles and help organs work well, and calcium to strengthen bones. Most dairy products, such as milk and some yogurts, have added vitamin D to help your body use calcium, since many Americans don’t get enough of these nutrients. Dairy products made from fat-free or low-fat milk have fewer calories than dairy products made from whole milk. Learn more about the dairy group .

TIP: Adults should have 3 servings a day of fat-free or low-fat dairy products, including milk or milk products such as yogurt and cheese, or fortified soy beverages, as part of a healthy eating plan. If you can’t digest lactose , the sugar found in dairy products, choose fortified soy products, lactose-free or low-lactose dairy products, or other foods and beverages with calcium and vitamin D:

• Calcium—soy-based beverages or tofu made with calcium sulfate, canned salmon, or dark leafy greens such as collards or kale
• vitamin D—cereals or soy-based beverages

Myth: “Going vegetarian” will help you lose weight and be healthier.

Fact: Some research shows that a healthy vegetarian eating plan, or one made up of foods that come mostly from plants , may be linked to lower levels of obesity , lower blood pressure, and a reduced risk of heart disease . But going vegetarian will only lead to weight loss if you reduce the total number of calories you take in. Some vegetarians may make food choices that could lead to weight gain, such as eating a lot of food high in sugar, fats, and calories.

Eating small amounts of lean meats can also be part of a healthy plan to lose or maintain weight. The Dietary Guidelines for Americans, 2020–2025 have more information about including meat as part of a healthy eating plan.

TIP: If you choose to follow a vegetarian eating plan, be sure you get enough of the nutrients your body needs to be healthy. Read Healthy Eating Tips for Vegetarians for more information.

Physical Activity Myths

Myth: Physical activity only counts if you do it for long periods of time.

Fact: You don’t need to be active for long periods to get the amount of regular physical activity recommended in the Physical Activity Guidelines for Americans, 2nd edition , (PDF, 14.2MB) which is at least 150 minutes, or 2 hours and 30 minutes, of moderate-intensity physical activity each week. An example of moderate-intensity activity is brisk walking. You can spread these sessions out over the week and even do short, 10-minute spurts of activity 3 times a day on 5 or more days a week.

TIP: Find ways to build short bursts of physical activity into your day. While at work, take a 10-minute walking break or have a “walking,” rather than a “sitting” meeting, if work and schedule permit. Use stairs instead of an elevator or escalator. Get off the bus one stop early. Meet a friend for a walk, instead of a meal.

Myth: Lifting weights is not a good way to improve your health or lose weight because it will make you “bulk up.”

Fact: Lifting weights or doing other activities 2 or 3 days a week that may help you build strong muscles, such as push-ups and some types of yoga, will not bulk you up. Only intense strength training, along with certain genes , can build large muscles. Like other kinds of physical activity, muscle-strengthening activities will help improve your health and also may help you control your weight by increasing the amount of energy-burning muscle.

TIP: Using large rubber bands, or resistance bands, or doing sit-ups or household or yard chores that make you lift or dig, may help you build strong muscles.

Clinical Trials

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and other components of the National Institutes of Health (NIH) conduct and support research into many diseases and conditions.

What are clinical trials, and are they right for you?

Clinical trials are part of clinical research and at the heart of all medical advances. Clinical trials look at new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. Find out if clinical trials are right for you .

What clinical trials are open?

Clinical trials that are currently open and are recruiting can be viewed at www.ClinicalTrials.gov .

Alternate Versions

This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts.

The NIDDK would like to thank: Dr. Catherine Loria, Senior Scientific Advisor, Division of Cardiovascular Sciences, National Heart, Lung and Blood Institute; Dr. Richard P. Troiano, CAPT, U.S. Public Health Service, U.S. Department of Health and Human Services

The top 21 nutrition myths

With so many nutrition myths, it’s hard to know where to start. In this article we cover carbs, eggs, red meat, and a lot more. Each entry strikes at the heart of the debate and is followed by links to in-depth articles.

Last Updated: February 6, 2024

With all the information at our fingertips today, you’d think that nutrition myths would have become less pervasive than in our grandparents’ time.

Unfortunately, the internet is rife with misinformation, and it can be really difficult to tell what’s evidence-based without reading the original research yourself. Myths that were previously passed through word-of-mouth now spread like wildfire through social media, blogs, and even established media. Between a 24-hour news cycle, studies that are both long and difficult to read , and journalists scrambling for the latest viral hit, information often gets published without verification . And once we’ve assimilated a piece of information, we seldom think to challenge it — we treat it as fact.

As an educational organization that looks only at the evidence, we’ve taken the time to identify 21 nutrition myths that just won’t die. At the end of each section, you’ll find a link to pages that further explore the section’s topic with extensive references.

Myth 1: Protein is bad for you

Carbs and fats often take the blame for various health issues, but the third macronutrient isn’t always spared by the media. Protein has often been accused of harming bones and kidneys .

Let’s tackle those two claims one at a time.

More protein in the diet has been linked to more calcium in the urine. Two reasons have been suggested to explain this phenomenon:

• Your body draws from its calcium stores (in bones) to buffer the acid load caused by dietary protein. This has led researchers to suggest that higher protein intake could cause greater bone loss. [1]
• Most studies that looked at protein intake and calcium excretion list dairy products as a protein source, [2] so higher urinary calcium could simply be the result of higher calcium intake (i.e., more calcium in, more calcium out).

Therefore, looking only at calcium excretion wasn’t enough. Subsequent studies showed that dietary protein promotes dietary-calcium absorption [3] and that high protein intake “promotes bone growth and retards bone loss [whereas] low-protein diet is associated with higher risk of hip fractures.” [4]

What happens is that when you ingest more protein, you absorb more of the calcium in your food, so less calcium ends up in your feces. Later, your body gets rid of the calcium it doesn’t need, so more calcium ends up in your urine, but not as much as would have otherwise ended in your feces. [5] Therefore, an increase in protein intake leads to an overall decrease in calcium excretion, which points to an increase in calcium retention.

All in all, current evidence suggests that protein actually has a neutral or even protective effect on bones . [5] [6]

Kidney damage

Other studies determined that high protein diets increased glomerular filtration rate (GFR), a marker for waste filtration in the kidneys. [7] It was argued that increased GFR was a sign that undue stress was put on the kidneys, [8] but later research has shown that kidney damage does not occur as a result of diets high in protein. [9] [10]

In conclusion, randomized trials thus far have not shown that high-protein diets harm the bones or kidneys of otherwise healthy adults. [9]

The Truth: Protein, even in large amounts, isn’t harmful to your bones or kidneys (unless you suffer from a pre-existing condition).

Related articles:

• How much protein do you need per day?
• Can eating too much protein be bad for you?

Myth 2: Carbs are bad for you

For decades, fat was the enemy, but today, there’s a new scapegoat: carbs . Vilifying carbs and insulin seems to get more popular by the year.

Many people believe that the popular glycemic index and the lesser-known insulin index [11] rank foods by their “unhealthiness”. Yet the available research shows that low-glycemic diets, when compared to higher-glycemic diets, have either no effect or only modest beneficial effects on metabolic syndrome factors, [12] [13] [14] [15] [16] [17] [18] even in diabetics. [19] [20] [21] Furthermore, a low-glycemic diet doesn’t always lead to better glycemic control than do other diet patterns. [22]

Similarly, the carbohydrate-insulin model of obesity, which theorizes that obesity is caused by carbs and the insulin response they evoke, [23] is not well-supported by the evidence. [24] [25]

In 2017, a meta-analysis of 32 controlled feeding studies was published. [26] Some of those studies were metabolic ward studies and some were free-living studies, but in each case, meals were supplied by the researchers, who wanted to ensure that each diet provided specific amounts of calories and nutrients (within each study, the diets were equal in calories and protein but not in fat and carbs).

So what were the results? Low-fat diets resulted in greater fat loss (by an average of 16 grams per day) and greater energy expenditure (by an average of 26 calories per day). This would give low-fat diets a fat-loss advantage, though one “so small as to be physiologically meaningless”. [26]

These results are consistent with those of long-term, free-living, randomized controlled trials designed to test a diet’s real-world effectiveness (meaning that the participants were given instructions but left to prepare their own meals). Meta-analyses show that keto, low-carb, and higher-carb diets lead to similar weight loss. [27] [28]

Eating less carbohydrate (especially processed carbs) can be helpful if it helps you eat healthier. But if cutting carbs makes you eat worse or feel worse, or if you can’t stick with the diet, you should consider other options. If you wish to lose weight, what matters is not to replace fat by carbs or carbs by fat , but to end most days on a caloric deficit .

The Truth: As long as you do not overindulge, there is nothing inherently harmful about carbohydrates.

• High-carb, high satiety?
• Can one binge make you fat?
• Low-fat vs. low-carb? Major study concludes: it doesn’t matter for weight loss
• What should you eat for weight loss?

Myth 3: Fats are bad for you

Eat fat, gain fat, right ? For many decades, the traditional way to lose weight has been to subject oneself to a low-fat diet, yet current evidence suggests that, given the same caloric deficit and protein intake, low-fat and low-carb diets produce similar weight losses . [17] [26] [29] [27] [28]

Moreover, while low-fat diets are not inherently unhealthy, shunning all fat from your diet can be dangerous because your body needs to consume at least some omega-3 and omega-6 fatty acids. As for saturated fat being a driver of cardiovascular disease — not necessarily a myth, but it's more complicated than most people think.

A high saturated fat diet can increase LDL-C, which increases the risk of cardiovascular disease. [30] However, saturated fatty acids are a heterogeneous group of fatty acids, and not all foods rich in saturated fat increase LDL-C (e.g., cheese, chocolate). Additionally, removing saturated fat from the diet doesn't always reduce the risk of CVD — it depends on what it's replaced with.

Basically, not all saturated fats are bad; they're only one piece of the puzzle; it's important to consider the overall dietary pattern.

At the end of the day, trans fat is the only kind of fat that has been shown to be categorically detrimental to health. [31] Naturally occurring trans fat and industrially produced trans fat seem to have a similar effect on blood lipids, [32] but you don’t need to worry about the minute amounts of trans fat naturally occurring in whole foods (notably dairy products). [33] The trans fat you need to shun is a byproduct of partially hydrogenated oils: this type of trans fat was once a common ingredient of processed foods — so common that trans fat consumption was linked to more than half a million coronary heart disease (CHD) deaths worldwide in 2010 alone. [34] [35]

Partially hydrogenated fats, the predominant source of industrially produced trans fat, were banned in the US in 2015, and all products were supposed to be phased out by June 2018, but manufacturers received an extension until July 2019. [36]

The Truth: If you stay in a caloric surplus, a low-fat diet won’t make you lose weight. You need some omega-3 and omega-6 fatty acids, saturated fat won't necessarily give you a heart attack, and trans fat should be limited as much as possible.

Related article:

• Is saturated fat bad for your health?
• Does eating fat make you fat?

Myth 4: Egg yolks are bad for you

If there’s one thing the media is good at, it’s scaring you away from perfectly healthy foods.

Yes, foods high in cholesterol can increase LDL cholesterol in most people but to a fairly small extent on average. [37] Moreover, some of the micronutrients and other bioactive compounds in egg yolks could interfere with cholesterol absorption, and many studies have failed to find an increase in cholesterol in egg eaters. [38] [39] [40]

More to the point, although a review of cohort studies (a type of observational studies) associated higher consumption of cholesterol or eggs with higher risk of cardiovascular disease (CVD) and all-cause mortality in a dose-response manner, [41] [42] clinical trials (a more rigorous type of study) found no association between eggs and CVD, [43] [44] [45] [46] [47] [48] except in some people who “hyper-respond” to dietary cholesterol. [49] [50]

The Truth: Eggs are a great source of protein, fats, and other nutrients. Their association with high cholesterol and cardiovascular disease has been severely overblown.

• Are eggs healthy?
• Will eating eggs increase my cholesterol?

Myth 5: Red meat is bad for you

The common refrain: red meat causes cancer .

Absolute statements are why we have so many nutrition myths. Cancer is particularly difficult to discuss in absolutes. After all, almost everything we eat has the potential to be associated with cancer development, [51] yet red meat has been fingered as a likely culprit.

Some compounds — such as polyaromatic hydrocarbons (PAHs), found in smoked meats — have been found to damage the genome, and damaging the genome is the first step to potential cancer. Current evidence suggests that processed red meats, particularly those that are more charred during cooking, can pose a greater cancer risk for people with poor diets and lifestyles. [52] [53]

But if you moderate your red meat intake, exercise regularly, eat your fruits and veggies, consume adequate fiber, don’t smoke, and drink only in moderation, red meat’s effect on cancer isn’t something to worry too much about .

There is some evidence that eating a lot of red meat or processed meat might increase the risk of type 2 diabetes and of various other cardiometabolic diseases, but that evidence is of lower quality . Still, if you want to be especially cautious, you can limit your intake to three servings per week (1 serving of beef = 3 oz = 85 grams).

The Truth: Fears about red meat causing cancer are overly broad. The types of red meat that have strong associations with cancer center around regular intake of cured, smoked, or highly processed meat. Making healthy lifestyle choices (such as eating a balanced diet rich in whole foods, staying at a healthy weight, exercising, and not smoking) is more important overall than micromanaging your intake of red meat.

• Scientists found that red meat causes cancer ... or did they?
• Does red meat cause cancer?
• Headline whiplash: Red meat is good for you now?
• How can I make red meat healthier?
• Is halving red and processed meat intake heart healthy? (for ERD subscribers)

Myth 6: Salt is bad for you

Some myths contain a grain of truth. Studies have associated excess salt with hypertension (high blood pressure), [54] kidney damage, [55] and an increased risk of cognitive decline. [56] [57]

However, salt (sodium) is an essential mineral; its consumption is critical to your health . The problem occurs when you consume too much sodium and too little potassium.

Another issue is the source of all that salt. The average North American eats an incredible amount of salty processed foods [58] — which means that people who consume a lot of salt tend to consume a lot of foods that are generally unhealthy. That makes it hard to tease apart sodium’s effects from overall dietary effects. Except for individuals with salt-sensitive hypertension, [59] the evidence in support of low sodium intakes is less conclusive than most people imagine. [60] [61] As it stands, both very high and very low intakes are associated with cardiovascular disease. [62]

The Truth: Salt reduction is important for people with salt-sensitive hypertension, and excessive salt intake is associated with harm. But a drastic decrease in salt intake has not shown uniform benefit in clinical trials. Most people will benefit more from a diet of mostly unprocessed foods than from micromanaging their salt intake.

Myth 7: Bread is bad for you

Bread has taken a beating over the past few years (especially white bread). The bread detractors generally make two arguments against its consumption:

• Bread will make you fat.
• Bread contains lots of gluten , which is bad for you.

Bread will not inherently make you fat, but it tends to be dense in calories and is therefore easy to overeat. And of course, most people eat bread with other high-calorie foods, such as butter, peanut butter, jam, or honey. This can lead to a caloric surplus and thus to weight gain over time. Moreover, while bread can be part of a healthful diet, a bread-centric diet can crowd out more nutrient-rich foods, notably fruits and vegetables.

Also, some people choose to avoid bread entirely because of its gluten content. Gluten critics claim that any amount of gluten (a protein, ironically, and not a carb) is a danger to all. While “all” is an exaggeration, it is indeed possible to suffer from non-celiac gluten sensitivity. [63] [64] However, it is also possible for your wheat sensitivity [65] to be caused by other compounds, such as FODMAPS (short-chain carbohydrates known to promote intestinal distress by fermenting and producing gas), [66] [67] which are present in wheat, yes, but also in many other foods, such as legumes, apples, and milk (and other dairy products containing lactose).

White bread vs. whole-wheat bread

You may have heard that eating bread is all right as long as it’s whole-wheat bread. While white bread (made from wheat flour) and whole-wheat bread provide a similar number of calories, whole-wheat bread has a lower glycemic index and insulin index, and so its consumption results in a lower insulin release. For that reason, and because of its higher fiber and micronutrient content, whole-wheat bread is claimed to be healthier than white bread.

What the media frequently fails to mention is that the actual differences between white bread and whole-wheat bread are relatively small . Yes, whole-wheat bread has a higher fiber content — but this content pales compared to that of many fruits and vegetables. You most definitely don’t have to eat whole-wheat products to get enough fiber in your diet! And yes, white bread does lose more micronutrients during processing — but those micronutrients are often reintroduced later (the bread is then called “enriched”).

The Truth: Although some people are sensitive to wheat, the gluten content isn’t necessarily to blame, and other foods may also be implicated. Bread (or any other food) will not inherently cause weight gain unless its consumption puts you in a caloric surplus. Whole-wheat bread is claimed to be far healthier than white bread, but they aren’t that different, and neither contains high levels of fiber or micronutrients.

• Gluten-intolerant? There’s a pill for that
• Does gluten make you fat?
• Can autism be helped by gluten-free, casein-free diets?
• Can cutting out FODMAPs cut out IBS symptoms?

Myth 8: HFCS is far worse than sugar

High fructose corn syrup (HFCS) is a blend of glucose and fructose commonly used to sweeten food products.

Early evidence led to the belief that fructose could cause fatty-liver disease, as well as insulin resistance and obesity. By extension, HFCS is frequently said to be unhealthy because it is high in fructose.

The reality is that there isn’t always more fructose in HFCS than in sugar . Liquid HFCS has a fructose content of 42–55%. Sucrose, also known as table sugar, is 50% fructose. The difference (−8% to +5%) is too slight to matter.

The Truth: HFCS and table sugar are very similar from a health perspective. Although HFCS may sometimes contain more fructose, the difference is negligible.

• What is the difference between high fructose corn syrup and sugar?
• Is high fructose corn syrup worse than sugar?

Myth 9: Dietary supplements are necessary

This is a favored line of thinking among supplement companies and health gurus. One argument is that crops are becoming poorer in nutrients [68] due to intensive agriculture and increasing levels of carbon dioxide (CO 2 ) in the atmosphere. [69] Another argument is that foods contain a mess of unknown compounds, in addition to known “poisons” such as the dreaded saturated fat , cholesterol , gluten , and FODMAPs .

No wonder that more than one-third of Americans take a multivitamin/mineral . Better cover one’s bases, or so the thinking goes. Alas, there is no evidence that taking a multi will increase your life expectancy . While it may support your health in some ways, by ensuring adequate intakes of underconsumed nutrients, it could hurt it in others, by making you overconsume some nutrients to the point where they may harm your health .

Fact is, multis are seldom well formulated. Due to cost and space considerations (people willing to take one pill a day may balk at taking ten), multis are often rich in micronutrients abundant in a healthy diet and poor in others you are more likely to need. Try to focus on what you actually need by tweaking your diet and, in special cases, by supplementing with specific micronutrients — such as vitamin B12 if you are vegan or a senior, or vitamin D if your bare skin seldom gets enough sun exposure.

In fact, many foods you’ll find at the supermarket are already fortified with the micronutrients you’re most likely to lack. Milk, for instance, is frequently fortified with vitamin D, whereas salt is iodized , and enough foods are fortified with folic acid that you’re as likely to get too much as not enough .

In that light, it may be tempting to take the next step and live on meal replacements , with all the necessary nutrients added in and none of the aforementioned “poisons”. That could work — if we actually knew the optimal intakes for all nutrients.

We learn a little more each day, but there’s still much we don’t understand about food components and their interactions with different systems in our bodies, especially because those interactions can differ between individuals. So, until we reach a perfect understanding of the human body and its nutritional needs, you’re safer eating a varied diet of little-processed foods than ingesting the same meal replacement day after day after day. And it’ll taste better.

The Truth: Supplements have their uses. Some people may benefit from supplementing specific vitamins or minerals. But supplements should complete a healthy diet — not replace it.

• Do I need a multivitamin?
• Not-so-safe supplements

Myth 10: Food nutrients > supplemental nutrients

How often have you heard the claim that natural, whole foods are always better than synthetic supplements? In general, the word “natural” has a positive connotation, whereas “synthetic” or “chemical” has a negative one.

The truth, of course, isn’t so clear-cut. Some compounds are more effective in supplemental form. One example is the curcumin in turmeric . On its own, your body cannot absorb it well, but taken in liposomal form [70] or supplemented with piperine, a black pepper extract, the bioavailability of curcumin increases dramatically.

The same goes for vitamins. For instance, phylloquinone (K 1 ) is tightly bound to membranes in plants and thus is more bioavailable in supplemental form. [71] Likewise, folic acid (supplemental B 9 ) is more bioavailable than folate (B 9 naturally present in foods), although that may not always be a good thing .

The Truth: With regard notably to vitamins, foods are not always superior to supplements.

Myth 11: Fresh is more nutritious

Fresh produce has a natural appeal to many people. “Fresh” just sounds better than “canned” or “frozen”, doesn’t it? But just because a food is fresh doesn’t necessarily mean it’s more nutritious.

Fresh produce is defined as anything that is “postharvest ripened” (if it ripens during transport) or “vine-ripened” (if it is picked and sold ripe, at a farmer’s fresh market or at a farmer’s roadside fruit stand, for instance).

Frozen produce is generally vine ripened before undergoing minimal processing prior to freezing. Most vegetables and some fruits are blanched in hot water for a few minutes prior to freezing to inactivate enzymes that may cause unfavorable changes in color, flavor, smell, and nutritional value. [72] While there are some differences between fresh and frozen for select nutrients in select fruits and vegetables, overall, the nutritional content is very similar. [73]

Canned produce is usually vine ripened, like frozen produce, but it tends to undergo a lot more processing, several forms of which can break down some essential nutrients, such as nitrates, [74] almost entirely. However, one should remember that cooking is also a form of processing, and that different ways of cooking can affect the produce’s nutrient content and bioavailability [75] more than its being fresh, frozen, or canned. An additional issue with canned produce, however, is that salt and sugar are often added as preservatives to vegetables and fruits respectively — so look at the label.

The Truth: There’s little difference between fresh and frozen produce, nutrient-wise. Canned produce tends to undergo a lot more processing, but remember that cooking is a form of processing too. Overall, fresh and frozen produce might be more nutritious than canned produce, but eating enough whole-food fruits and vegetables is more important than how they were processed.

• Is there a difference between fresh, frozen, and canned vegetables?

Myth 12: Foods labeled “natural” are healthier

It is natural to think that foods labelled “natural”, “all natural”, or “100% natural” are healthier, but what do those labels actually mean?

The answer isn’t as simple as it should be. To begin with, we need to divide foods into two categories. In the first category, we have meat, and in the second, everything else.

In the United States, the US Department of Agriculture (USDA) must approve label claims for meat, including the “natural” , “no hormones” and “no antibiotics” claims. However, what the “natural” claim means is just that the product is no more than “minimally processed” and does not contain any artificial ingredients (including chemical preservatives and artificial flavoring or coloring). It doesn’t necessarily mean that the cow wasn’t given antibiotics and hormones before it became a food product (such as milk or meat, though the USDA only concerns itself with the latter).

Now, if hormones or antibiotics were given to a cow, they might be found in its meat, which would then contain artificial ingredients. But is the meat actually tested , or can it be labelled “natural” simply if nothing was added to it? (Which is to say, if nothing was added to the meat after the cow was killed and thus became beef.)

Considering that (1) the “no hormones” and “no antibiotics” claims require special documentation and (2) the “natural” claim only covers product processing and ingredient addition, the answer seems to be that a piece of beef can be labelled “natural” even if the originating cow was given hormones or antibiotics.

Other foods

For foods other than meat, the Food and Drug Administration (FDA) steps in. At present, however, the FDA does not have a formal definition for the “natural” label . (This may soon change though, as this label is currently undergoing a review process to determine if it should be better defined.)

Meanwhile, the FDA considers “natural” any food to which nothing artificial or synthetic was added “that would not normally be expected to be there / in that food ”. Yes, that’s awfully vague. A little more precisely, the FDA states that a product without colorants (regardless of source) or synthetic substances (including artificial flavoring) can be labelled “natural”.

Note that, for the FDA , the label “natural” doesn’t reflect “food processing or manufacturing methods” or “food production methods, such as the use of genetic engineering or other forms of genetic modification, the use of pesticides, or the use of specific animal husbandry practices”.

The Truth: Overall, the “natural” label isn’t tightly regulated. Importantly, neither the USDA nor the FDA defines “natural” in relation to the healthfulness of the food. In other words, a “natural” label doesn’t guarantee the product is healthful (though it might be).

Myth 13: You should eat “clean”

This statement is not so much a myth as a jumble of misconceptions. First of all, people seldom agree on what “eating clean” actually means. For some, it means shunning specific foods for religious or ethical reasons ( animal products , for instance). For others, it means eating only fresh , raw , natural , organic foods. For others still, it means making sure that their fruits and veggies are free of pesticides . One common point of clean diets is their focus on exclusion: they tell you what clean eating is by telling you what not to eat.

Only plant-based food

Veganism can be considered a prime example of a clean diet, as it shuns all animal products both for ethical reasons and for better health. But although vegans and vegetarians do tend to be healthier on average, [76] this may be due to reasons unrelated to food. For instance, people who stick to a vegetarian diet are more likely to also stick to an exercise regimen and neither drink in excess nor smoke. [77] [78]

As it stands, compared to people eating a varied omnivorous diet, vegans (and, to a lesser extent, vegetarians) are more likely to get suboptimal amounts of some nutrients , such as L-carnitine or vitamin B12 . However, those nutrients can easily be supplemented — nowadays, there are even plant-based options for EPA, DHA, and vitamin D3 .

Only raw food

Some “clean eating” gurus recommend that you only eat your food raw, so as not to “denature” its nutrients. As an absolute, this rule is a myth. Raw milk can contain harmful bacteria . Raw eggs contain avidin , a protein that can bind biotin and thus lead to biotin deficiency if consumed frequently, [79] [80] and you’ll digest more protein from cooked than raw eggs. [81] [82] Cooking can reduce the nitrate content of vegetables (bad) but also their oxalate content (good). You can’t generalize.

Only organic food

“Organic is better.” This statement is presented as self-evident, on the principle that “natural” is good, whereas “synthetic” is bad. So far, however, the few studies that have investigated the effect of organic food on clinical health outcomes have failed to consistently link organic foods (from plants or animals) to better health. [83] [84]

It doesn’t mean that organic foods and better health are definitely not linked, but the issue is complex, and in some cases, you’ll be trading one health risk for another. For instance, a 2018 test of protein powders revealed that the organic ones had about half the amount of BPA (an industrial chemical) but twice the amount of heavy metals.

One misconception is that no synthetic substance can be used to grow organic crops, whereas the National List of Allowed and Prohibited Substances makes some exceptions. Another misconception is that no pesticide can be used to grow organic crops. But while organic produce (notably fruit) less often has synthetic pesticide residue than conventional produce, [85] natural (organic) pesticides exist, are used to grow organic crops, and are not always better for the consumer or the environment. [86]

Only pesticide-free produce

Pesticide residues in food are a valid concern, though it should be noted that the Pesticide Data Program (PDP) of the United States Department of Agriculture (USDA) has consistently found that the vast majority of the food on the market contains either no detectable residues or residues below the tolerable limits set by the Environmental Protection Agency (EPA).

When found, pesticide residues were similarly low in organic and conventional produce, but there is some evidence that even very low doses of pesticides might still elicit physiological effects. [87] These effects, whether beneficial, neutral, or harmful and from organic or conventional pesticides, are not well studied.

So what is a consumer to do? The practical solution is quite simple: rinsing, peeling when possible, and cooking can reduce the amount of pesticide left on your produce, [88] [89] whether this produce is organic or not.

The Truth: “Clean eating” is tough to define, as gurus don’t even agree on which foods are clean and which are not. Stick to the basics. Favor whole foods (but don’t feel like any small amount of processed foods will kill you), eat organic if you wish to and can afford it, and peel or wash all your vegetables and fruits.

• Don’t fall into the “is this food healthy or unhealthy?” trap

Myth 14: You should “detox” regularly

“Detox diets” are the ultimate manifestation of the “clean eating” obsession. Such diets commonly limit foods to plant-based juices, sometimes seasoned with a supplement. After a few days of that regimen, you’re supposed to be cleansed of …

Well, detox-diet companies don’t really know. A 2009 investigation of ten companies found they couldn’t name a single “toxin” eliminated by any of their fifteen products — let alone prove that their products worked. Strictly speaking, toxins are plant- or animal-based substances poisonous to humans. However, for many detox gurus, “toxins” also include heavy metals … and everything synthetic, not just toxicants (man-made poisons, such as pollutants or pesticides) , but also preservatives, high-fructose corn syrup (HFCS), etc.

Alas, even when a substance really is noxious, a “detox diet” won’t help. Acute toxicity is likely to be a medical emergency, whereas chronic toxicity can be handled better by a well-fed body — not one weakened by a severely hypocaloric diet. Your liver, kidneys, lungs, and other organs work around the clock to remove harmful substances and excrete the waste products of metabolism. By reducing your intake of the nutrients that those organs need to perform these functions, a detox diet can hinder your body’s natural detoxification process! If you wish to promote this process, your best bet is to load up with various foods that can help your organs to work optimally, [90] such as cruciferous and other fibrous veggies. [90] [91]

Detox diets are not necessarily safe, either. Every now and then a case report emerges about potential risks, such as kidney damage from green smoothies [92] or liver failure from detox teas. [93]

But if detox diets are more likely to harm than help, what explains their current popularity? One answer is quick weight loss. Deprive your body of carbs and you can exhaust its glycogen stores in as little as 24 hours. The resulting loss of several pounds can convince you that the diet had a positive effect. [94] When the diet ends and you resume your regular eating habits, however, the glycogen and associated water come rushing back in, and with them the pounds you’d shed.

So when people feel better from a detox diet, is it just a placebo effect? Not always. People on a detox diet might eat fewer calories yet more fruits and vegetables and thus more micronutrients. They may also stop consuming foods that don’t agree with them (in other words, detox diets work as de facto elimination diets).

The Truth: Focus on sustainable health habits, such as eating nutritious foods. Ample protein, leafy greens, and foods chock-full of vitamins and minerals are not just tastier than anything a “detox diet” has to offer, they’re also way better for you (and your liver detoxification pathways, ironically). A detox diet might make you feel better, but that’s usually because of the increased whole-food intake, not because any form of detoxification is taking place.

• Do you need to detox?
• Lemon water: is it good for you?

Myth 15: Eating often will boost your metabolism

It’s easy to trace this myth back to its origin. Digestion does raise your metabolism a little, so many people believe that eating less food more often keeps your metabolism elevated.

However, the size of the meal matters, too: fewer but larger meals means fewer but larger spikes in metabolism. Moreover, some studies suggest that having smaller meals more often makes it harder to feel full, potentially leading to increased food intake. [95]

More to the point, the evidence shows that, given an equal amount of daily calories, the number of meals makes no difference in fat loss. [96]

The Truth: Digestion does slightly increase your metabolic rate, but the frequency of your meals will have less effect on your weight than their total caloric content at the end of the day.

• Do you need to eat six times a day to keep your metabolism high?

Myth 16: You shouldn’t skip breakfast

“Breakfast is the most important meal of the day” is something we have all heard before from parents, doctors, health bloggers, and ad campaigns. But the health perks of consuming a regular breakfast have been overhyped .

People on #TeamBreakfast mention observational studies showing that, on average, breakfast skippers have a higher BMI . [97] However, clinical trials have shown that personal preference is a critical factor. Some people will subconsciously compensate for all the calories they skipped at breakfast, while others won’t feel cravings of the same magnitude. In one trial, women who didn’t habitually eat breakfast were made to consume it, and they gained nearly 2 pounds over four weeks. [98] Individual responses do vary, so don’t try to force yourself into an eating pattern that doesn’t sit well with you or that you can’t sustain — it may end up backfiring.

Another popular claim is that skipping breakfast can crash your metabolism. But studies in both lean and overweight individuals have shown that skipping breakfast does not inherently slow your resting metabolic rate (RMR). [99] [100]

However, the “don’t skip breakfast” mantra might hold true for people with impaired glucose regulation. [101]

The Truth: You don’t need to eat breakfast to be healthy or lose weight. You should base your breakfast consumption on your preferences and personal goals. Feel free to experiment to see if you want to make skipping breakfast a habit.

• Is it really that bad to skip breakfast?

Myth 17: To lose fat, don’t eat before bed

Some studies show a fat-loss advantage in early eaters, others in late eaters. Overall, early eaters seem to have a slight advantage — nothing impressive. [102] [103] Trials, however, imperfectly reflect real life. In real life, there are two main reasons why eating at night might hinder fat loss , and both are linked to an increase in your daily caloric intake.

The first reason is the simplest: if, instead of going directly to bed, we first indulge in a snack, then the calories from that snack are calories we might have done without.

The second reason is that, when we get tired, we tend to eat to keep going, with a predilection for snack foods or tasty treats. So if we stay awake at night — especially to work or study, but even just to watch TV — we’re more likely to eat, not out of hunger, but to help fight sleepiness.

The Truth: Eating late won’t make you gain weight, unless it drives you to eat more . Resisting tasty, high-calorie snacks can also be harder after a long day.

• Does eating at night make it more likely to gain weight?

Myth 18: To lose fat, do cardio on an empty stomach

Let’s get one thing out of the way. If you exercise near maximal capacity ( HIIT , sprints, heavy lifting, etc.), you should eat one or two hours before, or you’re likely to underperform. Most people who choose to exercise on an empty stomach , however, opt for some moderate form of cardio (aerobic exercise), such as jogging, and in that case, performance and energy expenditure are about the same in the fed state and the fasted state.

If you exercise in the fasted state, you’ll burn more body fat, of course, but that won’t make it easier for you to use body fat as fuel during the rest of the day (when you’re fed). You’ll also burn a tiny bit more muscle, but you’ll grow it back faster afterward too — it seems to balance out, as long as you get enough protein after your workout and over the whole day . Finally, cardio suppresses appetite less in the fasted state than in the fed state, but that doesn’t translate into a significant difference in daily caloric intake.

People with impaired glucose regulation may wish to avoid exercising on an empty stomach, and might want to avoid skipping breakfast even when they don’t exercise. [101]

The Truth: There’s very little difference between cardio in the fed or fasted state with regard to fat loss, muscle preservation, daily caloric intake, or metabolic rate. Therefore, what really matters is you. Some people feel lighter and energized when they do cardio on an empty stomach, while others feel light-headed and sluggish. Fed or fasted state: pick whichever makes you feel better.

• Is it better to do aerobic exercise fasted?

Myth 19: You need protein right after your workout

When you exercise, you damage your muscles, which your body then needs to repair, often making them more resilient (bigger) in the process. The raw material for this repair is the protein you ingest, and yes, after exercising, your muscles are more sensitive to the anabolic effect of protein, thus creating a (still controversial [104] [105] ) window of opportunity — the “anabolic window”.

“You need protein right after your workout” may not be a myth so much as an exaggeration. What matters most is your daily protein intake , but ideally, you’ll want a postworkout dose of protein in the range of your desirable minimum protein intake per meal (0.24–0.60 grams per kilogram of body weight, so 0.11–0.27 g/lb). If you’ve been exercising on an empty stomach, you’ll be in a negative protein balance, so take this dose as soon as possible. Otherwise, try to take it within the next couple of hours — the exact size of your “anabolic window” depends on how much protein you’re still digesting.

The Truth: Unless you’ve been exercising on an empty stomach, you don’t need protein immediately after your workout, but you might benefit from 0.24–0.60 grams per kilogram of body weight (0.11–0.27 g/lb) within the next couple of hours. What matters most, however, is how much protein you get over the course of the day.

• A second look at protein quantity after exercise
• Protein Intake Calculator

Myth 20: Creatine will increase your testosterone but cause hair loss and kidney damage

No, unlikely, and no. As one of the most widely used supplements, creatine has been subjected to a whole host of spurious claims. Let’s tackle these three common ones.

Testosterone increase

Creatine helps you exercise harder by making it easier for your cells to regenerate adenosine triphosphate (ATP), a source of energy. To this day, there is no strong evidence that creatine can raise testosterone levels.

Three randomized controlled trials (RCTs), totalling 60 male participants, reported small yet statistically significant increases in either testosterone or dihydrotestosterone (DHT) from doses ranging from 5 to 25 grams of supplemental creatine. [106] [107] [108] However, ten other RCTs, with a total of 218 male participants, reported no effect on testosterone from doses ranging from 3 to 25 grams of supplemental creatine. [109] [110] [111] [106] [112] [113] [114] [115] [116] [117] [118] [110]

People wishing to optimize their testosterone levels should focus on better-proven options. Suboptimal levels of sleep , exercise, calories, vitamin D , magnesium , and zinc can decrease testosterone production.

The idea that creatine might increase hair loss stems from a single RCT in which the participants (20 healthy young male rugby players) saw a small but statistically significant increase in DHT after supplementing with creatine for 21 days. [106] When DHT, a potent metabolite of testosterone, binds to DHT receptors on the hair follicles of the scalp, those follicles may shrink and stop producing hair. [119] [120]

To date, this RCT is the only one to have tested creatine’s effect on DHT. However, twelve others have tested creatine’s effect on testosterone: two reported a small increase, [107] [108] but ten reported no effect. [109] [110] [111] [106] [112] [113] [114] [115] [116] [117] Of those twelve RCTs, five also tested creatine’s effect on free testosterone, the form that gets converted into DHT, and all reported no effect (no statistically significant increase or decrease was detected). [109] [112] [114] [110] [116]

Now, creatine could nonsignificantly increase free testosterone yet significantly increase DHT because a small percent increase in free testosterone, which can convert into DHT, could lead to a much greater percent increase in total DHT. So it’s technically possible that creatine might have some effect on hair loss — but current evidence and mechanistic data indicate it’s quite unlikely.

Blood levels of creatin ine (a byproduct of energy production) are used as an indicator of kidney function, but elevated levels caused by supplemental creatine are not a sign that your kidneys underperform. [121] [122]

No adverse effects on kidney function were found in …

• People with healthy kidneys taking up to 10 grams of creatine per day. Short- and long-term trials are numerous and the results are consistent. [123] [124] [125] [126] [127] [128] [129] [130]
• People with healthy kidneys taking more than 10 grams of creatine per day. Long-term trials are few, however, so caution is warranted. [130]
• People with suboptimal kidney function taking up to 5 grams of creatine per day. Trials in this population are scarce, so caution is warranted. [131] [132] [133] [134]

If you plan to have your creatinine levels tested, stop taking creatine at least 3 weeks before the test to avoid a false positive.

The Truth: Out of all the supplements out there, creatine is one of the most extensively researched. The vast majority of the evidence indicates that this supplement is safe for long-term use and is unlikely to harm your kidneys, cause hair loss, or increase your testosterone.

• Can creatine increase your testosterone levels?
• Does creatine cause hair loss?
• Is creatine safe for your kidneys?

Myth 21: Negative calorie foods are the key to weight loss

‘Negative calorie’ foods are the holy grail for weight loss — foods that have fewer calories than your body uses to digest them. Imagine the weight loss you could achieve if you consumed a food that created a caloric deficit after you ingested it. Amazing!

Sadly, these types of foods likely don't exist. Even celery, often cited as the ultimate negative calorie food, provides a small 2.24 kcal per 100 grams consumed. Yet foods that are typically thought of as ‘negative calorie’ often possess some beneficial traits, such as being low in total calories and high in fiber and water content.

These foods (celery, tomatoes, lettuce, etc.) are likely to be more filling, which could result in you eating less. So, their regular consumption may aid in weight loss.

The Truth: There is no evidence that a food can possess negative calories, thereby directly contributing to weight loss. But foods typically categorized as ‘negative calorie’ items tend to be high in water and fiber, so their consumption may lead to weight loss because you consume less food overall.

• Can food have negative calories?

Misinformation in the mainstream media

You’ve likely heard most of these 21 myths repeated at one time or another — by a friend, on a blog, or somewhere in the media. Misinformation is rampant and difficult to identify, and unfortunately spreads much faster than facts .

And really, this is just the tip of the iceberg. You’ll often see sensationalist headlines based on a study with unsurprising results. In mid-2017, for instance, the media went into a frenzy of similar headlines claiming that a review paper [135] showed that coconut oil was “bad” for you; of course, when we analyzed the studies, we found that coconut oil, like most other natural foods, has both benefits and downsides . Even the major, eight-million dollar study led by Christopher Gardner of Stanford University, which compared the weight-loss effects of low-fat and low-carb diets , [17] was misrepresented all over the media. (According to Dr. Gardner, Examine.com did the very best job in covering the study .)

That’s why we have an entire team poring over the research. And not just one or two studies, either — but the entire body of evidence.

Want more evidence-based information?

This is what we do. We analyze research, make sense of it, and give it context. We’re an educational organization that prides itself on avoiding clickbait or sensationalist headlines.

Because we all want to be healthy, it’s easy to fall for nutrition myths, fad diets, or the latest miracle supplement. That’s why we created the Examine Membership — the easiest way for you to stay up to date on the latest nutrition and supplement information, save time and money, and improve your health.

• ^ Barzel US, Massey LK Excess dietary protein can adversely affect bone J Nutr . ( 1998 Jun )
• ^ Schwingshackl L, Hoffmann G Comparison of high vs. normal/low protein diets on renal function in subjects without chronic kidney disease: a systematic review and meta-analysis PLoS One . ( 2014 May 22 )
• ^ Hunt JR, Johnson LK, Fariba Roughead ZK Dietary protein and calcium interact to influence calcium retention: a controlled feeding study Am J Clin Nutr . ( 2009 May )
• ^ Shams-White MM, Chung M, Du M, Fu Z, Insogna KL, Karlsen MC, LeBoff MS, Shapses SA, Sackey J, Wallace TC, Weaver CM Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation Am J Clin Nutr . ( 2017 Jun )
• ^ Calvez J, Poupin N, Chesneau C, Lassale C, Tomé D Protein intake, calcium balance and health consequences Eur J Clin Nutr . ( 2012 Mar )
• ^ Fenton TR, Lyon AW, Eliasziw M, Tough SC, Hanley DA Meta-analysis of the effect of the acid-ash hypothesis of osteoporosis on calcium balance J Bone Miner Res . ( 2009 Nov )
• ^ von Herrath D, Saupe J, Hirschberg R, Rottka H, Schaefer K Glomerular filtration rate in response to an acute protein load Blood Purif . ( 1988 )
• ^ Brenner BM, Meyer TW, Hostetter TH Dietary protein intake and the progressive nature of kidney disease: the role of hemodynamically mediated glomerular injury in the pathogenesis of progressive glomerular sclerosis in aging, renal ablation, and intrinsic renal disease N Engl J Med . ( 1982 Sep 9 )
• ^ Devries MC, Sithamparapillai A, Brimble KS, Banfield L, Morton RW, Phillips SM Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis J Nutr . ( 2018 Nov 1 )
• ^ Poortmans JR, Dellalieux O Do regular high protein diets have potential health risks on kidney function in athletes? Int J Sport Nutr Exerc Metab . ( 2000 Mar )
• ^ Holt SH, Miller JC, Petocz P An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods Am J Clin Nutr . ( 1997 Nov )
• ^ Fleming P, Godwin M Low-glycaemic index diets in the management of blood lipids: a systematic review and meta-analysis Fam Pract . ( 2013 Oct )
• ^ Schwingshackl L, Hobl LP, Hoffmann G Effects of low glycaemic index/low glycaemic load vs. high glycaemic index/ high glycaemic load diets on overweight/obesity and associated risk factors in children and adolescents: a systematic review and meta-analysis Nutr J . ( 2015 Aug 25 )
• ^ Zhang R, Han S, Chen GC, Li ZN, Silva-Zolezzi I, Parés GV, Wang Y, Qin LQ Effects of low-glycemic-index diets in pregnancy on maternal and newborn outcomes in pregnant women: a meta-analysis of randomized controlled trials Eur J Nutr . ( 2018 Feb )
• ^ Evans CE, Greenwood DC, Threapleton DE, Gale CP, Cleghorn CL, Burley VJ Glycemic index, glycemic load, and blood pressure: a systematic review and meta-analysis of randomized controlled trials Am J Clin Nutr . ( 2017 May )
• ^ Clar C, Al-Khudairy L, Loveman E, Kelly SA, Hartley L, Flowers N, Germanò R, Frost G, Rees K Low glycaemic index diets for the prevention of cardiovascular disease Cochrane Database Syst Rev . ( 2017 Jul 31 )
• ^ Gardner CD, Trepanowski JF, Del Gobbo LC, Hauser ME, Rigdon J, Ioannidis JPA, Desai M, King AC Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial JAMA . ( 2018 Feb 20 )
• ^ Milajerdi A, Saneei P, Larijani B, Esmaillzadeh A The effect of dietary glycemic index and glycemic load on inflammatory biomarkers: a systematic review and meta-analysis of randomized clinical trials Am J Clin Nutr . ( 2018 Apr 1 )
• ^ Wang Q, Xia W, Zhao Z, Zhang H Effects comparison between low glycemic index diets and high glycemic index diets on HbA1c and fructosamine for patients with diabetes: A systematic review and meta-analysis Prim Care Diabetes . ( 2015 Oct )
• ^ Han S, Middleton P, Shepherd E, Van Ryswyk E, Crowther CA Different types of dietary advice for women with gestational diabetes mellitus Cochrane Database Syst Rev . ( 2017 Feb 25 )
• ^ Ojo O, Ojo OO, Adebowale F, Wang XH The Effect of Dietary Glycaemic Index on Glycaemia in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials Nutrients . ( 2018 Mar 19 )
• ^ Schwingshackl L, Chaimani A, Hoffmann G, Schwedhelm C, Boeing H A network meta-analysis on the comparative efficacy of different dietary approaches on glycaemic control in patients with type 2 diabetes mellitus Eur J Epidemiol . ( 2018 Feb )
• ^ Ludwig DS, Ebbeling CB The Carbohydrate-Insulin Model of Obesity: Beyond "Calories In, Calories Out" JAMA Intern Med . ( 2018 Aug 1 )
• ^ Hall KD, Guyenet SJ, Leibel RL The Carbohydrate-Insulin Model of Obesity Is Difficult to Reconcile With Current Evidence JAMA Intern Med . ( 2018 Aug 1 )
• ^ Hall KD A review of the carbohydrate-insulin model of obesity Eur J Clin Nutr . ( 2017 Mar )
• ^ Hall KD, Guo J Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition Gastroenterology . ( 2017 May )
• ^ Johnston BC, Kanters S, Bandayrel K, Wu P, Naji F, Siemieniuk RA, Ball GD, Busse JW, Thorlund K, Guyatt G, Jansen JP, Mills EJ Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis JAMA . ( 2014 Sep 3 )
• ^ Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials Br J Nutr . ( 2013 Oct )
• ^ Sackner-Bernstein J, Kanter D, Kaul S Dietary Intervention for Overweight and Obese Adults: Comparison of Low-Carbohydrate and Low-Fat Diets. A Meta-Analysis PLoS One . ( 2015 Oct 20 )
• ^ Hooper L, Martin N, Abdelhamid A, Davey Smith G Reduction in saturated fat intake for cardiovascular disease Cochrane Database Syst Rev . ( 2015 Jun 10 )
• ^ Institute of Medicine Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. The National Academies Press. . ( 2005 )
• ^ World Health Organization & Brouwer. Effect of Trans-Fatty Acid Intake on Blood Lipids and Lipoproteins: A Systematic Review and Meta-Regression Analysis. ( 2016 )
• ^ Gayet-Boyer C, Tenenhaus-Aziza F, Prunet C, Marmonier C, Malpuech-Brugère C, Lamarche B, Chardigny JM Is there a linear relationship between the dose of ruminant trans-fatty acids and cardiovascular risk markers in healthy subjects: results from a systematic review and meta-regression of randomised clinical trials Br J Nutr . ( 2014 Dec 28 )
• ^ Wang Q, Afshin A, Yakoob MY, Singh GM, Rehm CD, Khatibzadeh S, Micha R, Shi P, Mozaffarian D, Global Burden of Diseases Nutrition and Chronic Diseases Expert Group (NutriCoDE) Impact of Nonoptimal Intakes of Saturated, Polyunsaturated, and Trans Fat on Global Burdens of Coronary Heart Disease J Am Heart Assoc . ( 2016 Jan 20 )
• ^ Allen BC, Vincent MJ, Liska D, Haber LT Meta-regression analysis of the effect of trans fatty acids on low-density lipoprotein cholesterol Food Chem Toxicol . ( 2016 Dec )
• ^ Institute of Medicine Final Determination Regarding Partially Hydrogenated Oils. U.S. Food and Drug Administration, Center for Food Safety & Nutrition. . ( 2016 )
• ^ Vincent MJ, Allen B, Palacios OM, Haber LT, Maki KC Meta-regression analysis of the effects of dietary cholesterol intake on LDL and HDL cholesterol Am J Clin Nutr . ( 2019 Jan 1 )
• ^ Kim JE, Campbell WW Dietary Cholesterol Contained in Whole Eggs Is Not Well Absorbed and Does Not Acutely Affect Plasma Total Cholesterol Concentration in Men and Women: Results from 2 Randomized Controlled Crossover Studies Nutrients . ( 2018 Sep 9 )
• ^ Vorster HH, Benadé AJ, Barnard HC, Locke MM, Silvis N, Venter CS, Smuts CM, Engelbrecht GP, Marais MP Egg intake does not change plasma lipoprotein and coagulation profiles Am J Clin Nutr . ( 1992 Feb )
• ^ Chenoweth W, Ullmann M, Simpson R, Leveille G Influence of dietary cholesterol and fat on serum lipids in men J Nutr . ( 1981 Dec )
• ^ Zhong VW, Van Horn L, Cornelis MC, Wilkins JT, Ning H, Carnethon MR, Greenland P, Mentz RJ, Tucker KL, Zhao L, Norwood AF, Lloyd-Jones DM, Allen NB Associations of Dietary Cholesterol or Egg Consumption With Incident Cardiovascular Disease and Mortality JAMA . ( 2019 Mar 19 )
• ^ Shin JY, Xun P, Nakamura Y, He K Egg consumption in relation to risk of cardiovascular disease and diabetes: a systematic review and meta-analysis Am J Clin Nutr . ( 2013 Jul )
• ^ Ballesteros MN, Valenzuela F, Robles AE, Artalejo E, Aguilar D, Andersen CJ, Valdez H, Fernandez ML One Egg per Day Improves Inflammation when Compared to an Oatmeal-Based Breakfast without Increasing Other Cardiometabolic Risk Factors in Diabetic Patients Nutrients . ( 2015 May 11 )
• ^ Fuller NR, Caterson ID, Sainsbury A, Denyer G, Fong M, Gerofi J, Baqleh K, Williams KH, Lau NS, Markovic TP The effect of a high-egg diet on cardiovascular risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) study-a 3-mo randomized controlled trial Am J Clin Nutr . ( 2015 Apr )
• ^ Rueda JM, Khosla P Impact of breakfasts (with or without eggs) on body weight regulation and blood lipids in university students over a 14-week semester Nutrients . ( 2013 Dec 16 )
• ^ Blesso CN, Andersen CJ, Barona J, Volk B, Volek JS, Fernandez ML Effects of carbohydrate restriction and dietary cholesterol provided by eggs on clinical risk factors in metabolic syndrome J Clin Lipidol . ( 2013 Sep-Oct )
• ^ Blesso CN, Andersen CJ, Barona J, Volek JS, Fernandez ML Whole egg consumption improves lipoprotein profiles and insulin sensitivity to a greater extent than yolk-free egg substitute in individuals with metabolic syndrome Metabolism . ( 2013 Mar )
• ^ Njike V, Faridi Z, Dutta S, Gonzalez-Simon AL, Katz DL Daily egg consumption in hyperlipidemic adults--effects on endothelial function and cardiovascular risk Nutr J . ( 2010 Jul 2 )
• ^ Blesso CN, Fernandez ML Dietary Cholesterol, Serum Lipids, and Heart Disease: Are Eggs Working for or Against You? Nutrients . ( 2018 Mar 29 )
• ^ Herron KL, Vega-Lopez S, Conde K, Ramjiganesh T, Shachter NS, Fernandez ML Men classified as hypo- or hyperresponders to dietary cholesterol feeding exhibit differences in lipoprotein metabolism J Nutr . ( 2003 Apr )
• ^ Schoenfeld JD, Ioannidis JP Is everything we eat associated with cancer? A systematic cookbook review Am J Clin Nutr . ( 2013 Jan )
• ^ Pham NM, Mizoue T, Tanaka K, Tsuji I, Tamakoshi A, Matsuo K, Wakai K, Nagata C, Inoue M, Tsugane S, Sasazuki S, Research Group for the Development and Evaluation of Cancer Prevention Strategies in Japan Meat consumption and colorectal cancer risk: an evaluation based on a systematic review of epidemiologic evidence among the Japanese population Jpn J Clin Oncol . ( 2014 Jul )
• ^ Durko L, Malecka-Panas E Lifestyle Modifications and Colorectal Cancer Curr Colorectal Cancer Rep . ( 2014 )
• ^ Stamler J, Chan Q, Daviglus ML, Dyer AR, Van Horn L, Garside DB, Miura K, Wu Y, Ueshima H, Zhao L, Elliott P, INTERMAP Research Group Relation of Dietary Sodium (Salt) to Blood Pressure and Its Possible Modulation by Other Dietary Factors: The INTERMAP Study Hypertension . ( 2018 Mar 5 )
• ^ Soi V, Yee J Sodium Homeostasis in Chronic Kidney Disease Adv Chronic Kidney Dis . ( 2017 Sep )
• ^ Fiocco AJ, Shatenstein B, Ferland G, Payette H, Belleville S, Kergoat MJ, Morais JA, Greenwood CE Sodium intake and physical activity impact cognitive maintenance in older adults: the NuAge Study Neurobiol Aging . ( 2012 Apr )
• ^ Guo CP, Wei Z, Huang F, Qin M, Li X, Wang YM, Wang Q, Wang JZ, Liu R, Zhang B, Li HL, Wang XC High salt induced hypertension leads to cognitive defect Oncotarget . ( 2017 Sep 27 )
• ^ Webster JL, Dunford EK, Neal BC A systematic survey of the sodium contents of processed foods Am J Clin Nutr . ( 2010 Feb )
• ^ Pilic L, Pedlar CR, Mavrommatis Y Salt-sensitive hypertension: mechanisms and effects of dietary and other lifestyle factors Nutr Rev . ( 2016 Oct )
• ^ Mahtani KR, Heneghan C, Onakpoya I, Tierney S, Aronson JK, Roberts N, Hobbs FDR, Nunan D Reduced Salt Intake for Heart Failure: A Systematic Review JAMA Intern Med . ( 2018 Dec 1 )
• ^ Adler AJ, Taylor F, Martin N, Gottlieb S, Taylor RS, Ebrahim S Reduced dietary salt for the prevention of cardiovascular disease Cochrane Database Syst Rev . ( 2014 Dec 18 )
• ^ O'Donnell MJ, Yusuf S, Mente A, Gao P, Mann JF, Teo K, McQueen M, Sleight P, Sharma AM, Dans A, Probstfield J, Schmieder RE Urinary sodium and potassium excretion and risk of cardiovascular events JAMA . ( 2011 Nov 23 )
• ^ Elli L, Tomba C, Branchi F, Roncoroni L, Lombardo V, Bardella MT, Ferretti F, Conte D, Valiante F, Fini L, Forti E, Cannizzaro R, Maiero S, Londoni C, Lauri A, Fornaciari G, Lenoci N, Spagnuolo R, Basilisco G, Somalvico F, Borgatta B, Leandro G, Segato S, Barisani D, Morreale G, Buscarini E Evidence for the Presence of Non-Celiac Gluten Sensitivity in Patients with Functional Gastrointestinal Symptoms: Results from a Multicenter Randomized Double-Blind Placebo-Controlled Gluten Challenge Nutrients . ( 2016 Feb 8 )
• ^ Shahbazkhani B, Sadeghi A, Malekzadeh R, Khatavi F, Etemadi M, Kalantri E, Rostami-Nejad M, Rostami K Non-Celiac Gluten Sensitivity Has Narrowed the Spectrum of Irritable Bowel Syndrome: A Double-Blind Randomized Placebo-Controlled Trial Nutrients . ( 2015 Jun 5 )
• ^ Carroccio A, Mansueto P, Iacono G, Soresi M, D'Alcamo A, Cavataio F, Brusca I, Florena AM, Ambrosiano G, Seidita A, Pirrone G, Rini GB Non-celiac wheat sensitivity diagnosed by double-blind placebo-controlled challenge: exploring a new clinical entity Am J Gastroenterol . ( 2012 Dec )
• ^ Biesiekierski JR, Peters SL, Newnham ED, Rosella O, Muir JG, Gibson PR No effects of gluten in patients with self-reported non-celiac gluten sensitivity after dietary reduction of fermentable, poorly absorbed, short-chain carbohydrates Gastroenterology . ( 2013 Aug )
• ^ Gibson PR, Shepherd SJ Food choice as a key management strategy for functional gastrointestinal symptoms Am J Gastroenterol . ( 2012 May )
• ^ Davis DR, Epp MD, Riordan HD Changes in USDA food composition data for 43 garden crops, 1950 to 1999 J Am Coll Nutr . ( 2004 Dec )
• ^ Loladze I Hidden shift of the ionome of plants exposed to elevated CO₂depletes minerals at the base of human nutrition Elife . ( 2014 May 7 )
• ^ Storka A, Vcelar B, Klickovic U, Gouya G, Weisshaar S, Aschauer S, Bolger G, Helson L, Wolzt M Safety, tolerability and pharmacokinetics of liposomal curcumin in healthy humans Int J Clin Pharmacol Ther . ( 2015 Jan )
• ^ Gijsbers BL, Jie KS, Vermeer C Effect of food composition on vitamin K absorption in human volunteers Br J Nutr . ( 1996 Aug )
• ^ Barbosa-Cánovas G, Altunakar B, Mejía-Lorio D Chapter 1. Introduction to freezing Freezing of fruits and Vegetables: An Agri-Business Alternative for Rural and Semi-Rural Areas . ( 2005 )
• ^ Li L, Pegg R, Eitenmiller R, Chun J, Kerrihard A Selected nutrient analyses of fresh, fresh-stored, and frozen fruits and vegetables Journal of Food Composition and Analysis . ( 2017 )
• ^ Lee CY, Shallenberger RS, Downing DL, Stoewsand GS, Peck NM Nitrate and nitrite nitrogen in fresh, stored and processed table beets and spinach from different levels of field nitrogen fertilisation J Sci Food Agric . ( 1971 Feb )
• ^ Yuan GF, Sun B, Yuan J, Wang QM Effects of different cooking methods on health-promoting compounds of broccoli J Zhejiang Univ Sci B . ( 2009 Aug )
• ^ Dinu M, Abbate R, Gensini GF, Casini A, Sofi F Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies Crit Rev Food Sci Nutr . ( 2017 Nov 22 )
• ^ Mihrshahi S, Ding D, Gale J, Allman-Farinelli M, Banks E, Bauman AE Vegetarian diet and all-cause mortality: Evidence from a large population-based Australian cohort - the 45 and Up Study Prev Med . ( 2017 Apr )
• ^ Bedford JL, Barr SI Diets and selected lifestyle practices of self-defined adult vegetarians from a population-based sample suggest they are more 'health conscious' Int J Behav Nutr Phys Act . ( 2005 Apr 13 )
• ^ Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B 6, Folate, Vitamin B 12, Pantothenic Acid, Biotin, and Choline
• ^ Zempleni J, Wijeratne S, Kuroishi T Biotin _Present Knowledge in Nutrition_, 10th ed., Erdman JW, Macdonald IA, Zeisel SH, editors, pp. 359–374 . ( 2012 )
• ^ Evenepoel P, Claus D, Geypens B, Hiele M, Geboes K, Rutgeerts P, Ghoos Y Amount and fate of egg protein escaping assimilation in the small intestine of humans Am J Physiol . ( 1999 Nov )
• ^ Evenepoel P, Geypens B, Luypaerts A, Hiele M, Ghoos Y, Rutgeerts P Digestibility of cooked and raw egg protein in humans as assessed by stable isotope techniques J Nutr . ( 1998 Oct )
• ^ Smith-Spangler C, Brandeau ML, Hunter GE, Bavinger JC, Pearson M, Eschbach PJ, Sundaram V, Liu H, Schirmer P, Stave C, Olkin I, Bravata DM Are organic foods safer or healthier than conventional alternatives?: a systematic review Ann Intern Med . ( 2012 Sep 4 )
• ^ Bradbury KE, Balkwill A, Spencer EA, Roddam AW, Reeves GK, Green J, Key TJ, Beral V, Pirie K, Million Women Study Collaborators Organic food consumption and the incidence of cancer in a large prospective study of women in the United Kingdom Br J Cancer . ( 2014 Apr 29 )
• ^ Barański M, Srednicka-Tober D, Volakakis N, Seal C, Sanderson R, Stewart GB, Benbrook C, Biavati B, Markellou E, Giotis C, Gromadzka-Ostrowska J, Rembiałkowska E, Skwarło-Sońta K, Tahvonen R, Janovská D, Niggli U, Nicot P, Leifert C Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: a systematic literature review and meta-analyses Br J Nutr . ( 2014 Sep 14 )
• ^ Bahlai CA, Xue Y, McCreary CM, Schaafsma AW, Hallett RH Choosing organic pesticides over synthetic pesticides may not effectively mitigate environmental risk in soybeans PLoS One . ( 2010 Jun 22 )
• ^ Vandenberg LN, Colborn T, Hayes TB, Heindel JJ, Jacobs DR Jr, Lee DH, Shioda T, Soto AM, vom Saal FS, Welshons WV, Zoeller RT, Myers JP Hormones and endocrine-disrupting chemicals: low-dose effects and nonmonotonic dose responses Endocr Rev . ( 2012 Jun )
• ^ Keikotlhaile BM, Spanoghe P, Steurbaut W Effects of food processing on pesticide residues in fruits and vegetables: a meta-analysis approach Food Chem Toxicol . ( 2010 Jan )
• ^ Liang Y, Liu Y, Ding Y, Liu XJ Meta-analysis of food processing on pesticide residues in fruits Food Addit Contam Part A Chem Anal Control Expo Risk Assess . ( 2014 )
• ^ Hodges RE, Minich DM Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application J Nutr Metab . ( 2015 )
• ^ Kieffer DA, Martin RJ, Adams SH Impact of Dietary Fibers on Nutrient Management and Detoxification Organs: Gut, Liver, and Kidneys Adv Nutr . ( 2016 Nov 15 )
• ^ Makkapati S, D'Agati VD, Balsam L "Green Smoothie Cleanse" Causing Acute Oxalate Nephropathy Am J Kidney Dis . ( 2017 Dec 1 )
• ^ Kesavarapu K, Kang M, Shin JJ, Rothstein K Yogi Detox Tea: A Potential Cause of Acute Liver Failure Case Rep Gastrointest Med . ( 2017 )
• ^ Kreitzman SN, Coxon AY, Szaz KF Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition Am J Clin Nutr . ( 1992 Jul )
• ^ Ohkawara K, Cornier MA, Kohrt WM, Melanson EL Effects of increased meal frequency on fat oxidation and perceived hunger Obesity (Silver Spring) . ( 2013 Feb )
• ^ Stote KS, Baer DJ, Spears K, Paul DR, Harris GK, Rumpler WV, Strycula P, Najjar SS, Ferrucci L, Ingram DK, Longo DL, Mattson MP A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults Am J Clin Nutr . ( 2007 Apr )
• ^ Szajewska H, Ruszczynski M Systematic review demonstrating that breakfast consumption influences body weight outcomes in children and adolescents in Europe Crit Rev Food Sci Nutr . ( 2010 Feb )
• ^ LeCheminant GM, LeCheminant JD, Tucker LA, Bailey BW A randomized controlled trial to study the effects of breakfast on energy intake, physical activity, and body fat in women who are nonhabitual breakfast eaters Appetite . ( 2017 Jan 4 )
• ^ Betts JA, Richardson JD, Chowdhury EA, Holman GD, Tsintzas K, Thompson D The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults Am J Clin Nutr . ( 2014 Aug )
• ^ Jakubowicz D, Wainstein J, Ahren B, Landau Z, Bar-Dayan Y, Froy O Fasting until noon triggers increased postprandial hyperglycemia and impaired insulin response after lunch and dinner in individuals with type 2 diabetes: a randomized clinical trial Diabetes Care . ( 2015 Oct )
• ^ Maki KC, Phillips-Eakley AK, Smith KN The Effects of Breakfast Consumption and Composition on Metabolic Wellness with a Focus on Carbohydrate Metabolism Adv Nutr . ( 2016 May 16 )
• ^ Jakubowicz D, Barnea M, Wainstein J, Froy O High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women Obesity (Silver Spring) . ( 2013 Dec )
• ^ LeCheminant JD, Christenson E, Bailey BW, Tucker LA Restricting night-time eating reduces daily energy intake in healthy young men: a short-term cross-over study Br J Nutr . ( 2013 Dec 14 )
• ^ Schoenfeld BJ, Aragon AA, Krieger JW The effect of protein timing on muscle strength and hypertrophy: a meta-analysis J Int Soc Sports Nutr . ( 2013 Dec 3 )
• ^ Aragon AA, Schoenfeld BJ Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr . ( 2013 Jan 29 )
• ^ van der Merwe J, Brooks NE, Myburgh KH Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players Clin J Sport Med . ( 2009 Sep )
• ^ Vatani DS, Faraji H, Soori R, Mogharnasi R The Effects of Creatine Supplementation on Performance and Hormonal Response in Amateur Swimmers Science and Sports . ( 2011 Nov )
• ^ Arazi H, Rahmaninia F, Hosseini K, Asadi A Effects of short term creatine supplementation and resistance exercises on resting hormonal and cardiovascular responses Science and Sports . ( 2015 Apr )
• ^ Cooke MB, Brabham B, Buford TW, Shelmadine BD, McPheeters M, Hudson GM, Stathis C, Greenwood M, Kreider R, Willoughby DS Creatine supplementation post-exercise does not enhance training-induced adaptations in middle to older aged males Eur J Appl Physiol . ( 2014 Jun )
• ^ Cook CJ, Crewther BT, Kilduff LP, Drawer S, Gaviglio CM Skill execution and sleep deprivation: effects of acute caffeine or creatine supplementation - a randomized placebo-controlled trial J Int Soc Sports Nutr . ( 2011 Feb 16 )
• ^ Crowe MJ, O'Connor DM, Lukins JE The effects of beta-hydroxy-beta-methylbutyrate (HMB) and HMB/creatine supplementation on indices of health in highly trained athletes Int J Sport Nutr Exerc Metab . ( 2003 Jun )
• ^ Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes Int J Sport Nutr Exerc Metab . ( 2006 Aug )
• ^ Eijnde BO, Hespel P Short-term creatine supplementation does not alter the hormonal response to resistance training Med Sci Sports Exerc . ( 2001 Mar )
• ^ Volek JS, Ratamess NA, Rubin MR, Gómez AL, French DN, McGuigan MM, Scheett TP, Sharman MJ, Häkkinen K, Kraemer WJ The effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching Eur J Appl Physiol . ( 2004 May )
• ^ Faraji H, Arazi H, Vatani D, Hakimi M The effects of creatine supplementation on sprint running performance and selected hormonal responses SAJRSPER . ( 2010 )
• ^ Rahimi R, Faraji H, Vatani DS, Qaderi M Creatine supplementation alters the hormonal response to resistance exercise Kinesiology . ( 2010 )
• ^ Volek JS, Boetes M, Bush JA, Putukian M, Sebastianelli W, Wayne J, Kraemer, WJ Response of Testosterone and Cortisol Concentrations to High-Intensity Resistance Exercise Following Creatine Supplementation JSCR . ( 1997 Ayg )
• ^ Tyka AK, Chwastowski M, Cison T, Palka T, Tyka A, Szygula Z, Pilch W, Strzala M, Cepero M Effect of creatine malate supplementation on physical performance, body composition and selected hormone levels in spinters and long-distance runners Acta Physiol Hung . ( 2015 Mar )
• ^ Hamada K, Randall VA Inhibitory autocrine factors produced by the mesenchyme-derived hair follicle dermal papilla may be a key to male pattern baldness Br J Dermatol . ( 2006 Apr )
• ^ Trüeb RM Molecular mechanisms of androgenetic alopecia Exp Gerontol . ( 2002 Aug-Sep )
• ^ Williamson L, New D How the use of creatine supplements can elevate serum creatinine in the absence of underlying kidney pathology BMJ Case Rep . ( 2014 Sep 19 )
• ^ McCall W, Persky AM Pharmacokinetics of creatine Subcell Biochem . ( 2007 )
• ^ Poortmans JR, Francaux M Adverse effects of creatine supplementation: fact or fiction? Sports Med . ( 2000 Sep )
• ^ Farquhar WB, Zambraski EJ Effects of creatine use on the athlete's kidney Curr Sports Med Rep . ( 2002 Apr )
• ^ Pline KA, Smith CL The effect of creatine intake on renal function Ann Pharmacother . ( 2005 Jun )
• ^ Francaux M, Poortmans JR Side effects of creatine supplementation in athletes Int J Sports Physiol Perform . ( 2006 Dec )
• ^ Persky AM, Rawson ES Safety of creatine supplementation Subcell Biochem . ( 2007 )
• ^ Kim HJ, Kim CK, Carpentier A, Poortmans JR Studies on the safety of creatine supplementation Amino Acids . ( 2011 May )
• ^ Gualano B, Roschel H, Lancha AH Jr, Brightbill CE, Rawson ES In sickness and in health: the widespread application of creatine supplementation Amino Acids . ( 2012 Aug )
• ^ Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine J Int Soc Sports Nutr . ( 2017 Jun 13 )
• ^ Gualano B, Ferreira DC, Sapienza MT, Seguro AC, Lancha AH Jr Effect of short-term high-dose creatine supplementation on measured GFR in a young man with a single kidney Am J Kidney Dis . ( 2010 Mar )
• ^ Gualano B, de Salles Painelli V, Roschel H, Lugaresi R, Dorea E, Artioli GG, Lima FR, da Silva ME, Cunha MR, Seguro AC, Shimizu MH, Otaduy MC, Sapienza MT, da Costa Leite C, Bonfá E, Lancha Junior AH Creatine supplementation does not impair kidney function in type 2 diabetic patients: a randomized, double-blind, placebo-controlled, clinical trial Eur J Appl Physiol . ( 2011 May )
• ^ Taes YE, Delanghe JR, De Bacquer D, Langlois M, Stevens L, Geerolf I, Lameire NH, De Vriese AS Creatine supplementation does not decrease total plasma homocysteine in chronic hemodialysis patients Kidney Int . ( 2004 Dec )
• ^ Shelmadine BD, Hudson GM, Buford TW et al. The effects of supplementation of creatine on total homocysteine J Ren Nurs. . ( 2012 Sep )
• ^ Sacks FM, Lichtenstein AH, Wu JHY, Appel LJ, Creager MA, Kris-Etherton PM, Miller M, Rimm EB, Rudel LL, Robinson JG, Stone NJ, Van Horn LV, American Heart Association Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association Circulation . ( 2017 Jul 18 )

An official website of the United States government

The .gov means it’s official. Federal government websites often end in .gov or .mil. Before sharing sensitive information, make sure you’re on a federal government site.

The site is secure. The https:// ensures that you are connecting to the official website and that any information you provide is encrypted and transmitted securely.

• Publications
• Account settings

Preview improvements coming to the PMC website in October 2024. Learn More or Try it out now .

• Advanced Search
• Journal List

Food Myths or Food Facts? Study about Perceptions and Knowledge in a Portuguese Sample

Sofia g. florença.

1 Faculty of Food and Nutrition Sciences, University of Porto, 4150-180 Porto, Portugal

2 UICISA:E, Polytechnic Institute of Viseu, 3504-510 Viseu, Portugal; tp.vpi.cs@arierrefaleunam

Manuela Ferreira

Inês lacerda.

3 ACES Dão-Lafões, Grouping of Health Centres of Dão-Lafões, 3514-511 Viseu, Portugal; tp.eduas-nim.ortnecsra@adrecaLMI (I.L.); tp.eduas-nim.ortnecsra@aiaMDA (A.M.)

Associated Data

Data are available from the corresponding author upon reasonable request.

Food myths are nutritional concepts poorly justified or even contradict existing scientific evidence that individuals take as the truth. Knowledge in nutrition is an important tool in tackling misinformation and in the promotion of adequate food choices. This study aimed to investigate the beliefs and perceptions of a sample of the Portuguese population regarding a series of food myths and facts, evaluating, consequently, the level of knowledge and the main sources of information. The research was conducted on a sample of 503 participants, using a questionnaire disclosed online, by email, and social networks, between May and June of 2021. Thirty statements, some true and others false, were analyzed to assess people’s perceptions. Based on the respondents’ answers, a score was calculated for each statement, allowing to differentiate the correct (positive score) from incorrect (negative score) perceptions. The results showed that most statements obtained positive scores, corresponding to correct perceptions. Moreover, the level of knowledge was measured, being very high for 21.7% of the participants and high for 42.1%. The main sources where the participants acquire nutritional information are scientific journals (43.3%), website of the Portuguese General Health Office (DGS) (31.4%), and technical books (31.0%), which is concordant with the level of trust in these sources. Hence, it was concluded that, despite the levels of nutritional knowledge, there are still several food myths that need to be debunked, through the proper channels, in order to promote healthy, balanced, and adequate eating behaviors.

1. Introduction

Food is one of the basic necessities of humans, being fundamental in the promotion of health and well-being, as well as the prevention of diseases [ 1 ]. However, even though food consumption has the main goal of satisfying a physiological need, hunger, other factors also determine what is the motivation, quantity, frequency, and food choice. Some of these factors are related to appetite, cost, accessibility, emotions, culture, and social interactions [ 2 , 3 ]. Food choices are, therefore, an overlap of several domains, from exact sciences, for example nutrition, to social policies and the individual behavior [ 1 ]. A work by Milošević et al. [ 4 ] carried out in six Balkan countries, based on the Food Choice Questionnaire, allowed identifying eight factors underlying food choice and five groups of consumers according to their motivational profiles. Hence, the authors found the participants distributed by groups depending on their food purchasing behavior and socioeconomic characteristics. Cunha et al. [ 5 ] published a review about the application of the Food Choice Questionnaire in different countries, and they concluded that different contexts influence people’s responses and, therefore, even using the same instruments, the results might be differentiated among countries. Guiné et al. [ 6 ] also investigated the eating motivations in 16 countries and found them related to different types of factors: health, emotions, price and availability, society and culture, environment and politics, and marketing and commercials.

Beliefs are one of the many factors that influence eating behaviors, arising from a set of concepts adopted by an individual as the truth. Food myths are beliefs; that is, nutritional concepts poorly justified or even contradicting existing scientific evidence that are, however, taken as the truth by the individual [ 2 , 7 ]. Many of the existing myths are born from the current misinformation, and it is this lack of trustworthy information and knowledge about nutrition that results, most of the time, in diseases such as the metabolic syndrome, hypertension, diabetes, atherosclerosis, and cardiovascular diseases [ 2 ]. However, can eating behavior really be influenced by nutritional knowledge? The main goal of numerous food education programs is to improve nutritional knowledge, contributing to the establishment and maintenance of healthy, balanced, and varied eating habits. A review by Worsley [ 7 ] highlighted the implications of the nutritional knowledge for public health, as follows: develop more proactive educational programs, attribute greater importance to the education of children and adults, consider people’s personal food motivations, and continue developing research that allows better understanding consumer trends, and design appropriate interventions. According to another systematic review by Spronk et al. [ 8 ], nutritional knowledge is positively correlated, even if weakly, to food consumption, and so, the promotion of nutritional literacy should be considered a relevant nutritional policy to the modification of eating behaviors.

The lack of knowledge about certain food items can be related to their own perception and misperception of the information available. Hence, food items could be perceived as good when in fact, they are not, mainly due to cognitive errors. Marsola et al. [ 9 ] evaluated the perceptions of Brazilian consumers about the risks and benefits of different foods and how they perceived their related health effects. They concluded that income, education, and the absence of children are factors that contribute to increased perception of the health benefits as compared to the risks. Additionally, nutritional knowledge, is, many times, obtained through unreliable information sources [ 10 ]. A Canadian study has shown that, between 2004 and 2008, the primary sources of information about nutrition and food were food labels, followed by magazines/journals/books, colleagues/friends/family, internet, and health care workers. When evaluating the level of credibility provided by the sources, nutritionists and health professionals were the ones who obtained a better level of credibility [ 10 ]. Nutrition knowledge is an important tool in tackling misinformation and in the promotion of adequate eating behaviors. However, the information sources must be reliable and trustworthy, hence the primary role of health professionals in educating and monitoring the food habits of the population in a country, thus allowing the control of various chronic pathologies influenced by lifestyle [ 10 ]. According to the Global Burden of Disease report [ 11 ], from 2017, inadequate food habits are responsible for 11 million deaths every year, from which the main cause of death are diseases intrinsically linked to maladjusted eating behaviors, such as cardiovascular diseases, cancer, and type 2 diabetes. These data corroborates the existence of a new global pandemic of chronic diseases that are directly connected with food [ 11 , 12 ]. Hence, nutrition has assumed a prominent role in the prevention, control, treatment, and even regression of several pathologies that are influenced by eating habits and behaviors, being important as a part of a healthy and balanced lifestyle [ 12 , 13 ].

In the scientific literature studies, it is possible to find the importance of food or nutritional literacy for improved health [ 14 , 15 , 16 ], how this literacy can be achieved [ 17 , 18 , 19 ], and what factors contribute to increase food literacy in the general population or among specific groups [ 20 , 21 , 22 ]. However, the scientific literature is lacking research studies focused on the myths related to human food consumption. Hence, there is a need to deepen the research into the wrong perceptions people sometimes have about some aspects related with food and eating, as well as the nutrients and their roles for human health. In this context, it is proposed to contribute to bringing some highlight into the matter of what are food myths and what are facts scientifically supported. The aim of this research was to investigate the beliefs and perceptions of a sample of the Portuguese population regarding a series of food myths and facts, evaluating, consequently, the level of knowledge. The main sources of information concerning nutritional knowledge were also analyzed, as well as their level of trust.

2. Materials and Methods

2.1. instrument and data collection.

The instrument used in this study was a questionnaire developed for this research. After preparing the questionnaire, and before its application, it was approved by the Ethical Commission at the Faculty of Food and Nutrition Sciences of University of Porto (reference N° 28/2021/CEFCNAUP/2021).

Since there were no previous studies related to this particular type of work to identify food myths in the literature, the questionnaire was based on a search previously made on the internet and blogs about nutrition to identify the main problematic topics. Additionally, the input from patients at appointments with nutritionists was also considered to design the questions. The questionnaire consisted of four parts. The first section collected data on sociodemographic data: age, sex, highest level of education completed, living environment, marital status, and area of professional activity. In the second section, some questions were included to obtain information regarding anthropometric data and lifestyle choices: height and weight (auto reported data), whether the participant is responsible for buying the food he eats, practicing a balanced diet, or the practice of specific food regimes. In the third section, thirty sentences were included, some of them true and others false ( Table 1 ), to evaluate the level of concordance concerning some food myths and facts, assessing the sample’s perceptions on the subjects on a 5 point Likert scale: 1—strongly disagree, 2—disagree, 3—neutral, 4—agree, 5—strongly agree). Finally, the fourth section of the questionnaire consisted in the evaluation of the main sources of information and their level of trust: YouTube channels of influencers, blogs from nutritionists, website of the Portuguese General Health Office (DGS), website of the World Health Organization (WHO), shops of natural products, scientific journals, webpages, social networks, television, technical books, pharmacies, health centers, or appointments with medical doctors or nutritionists. The frequency of use of the different sources of information about nutritional facts was assessed in the scale: never, few times, many times. The scale for assessing the level of trust was: 1—no trust at all, 2—some trust, 3—much trust, 4—full trust.

Myths and facts used in the questionnaire.

The data were collected between May and June of 2021, and applied to a sample, chosen according to the facility of recruitment and willingness to participate. This survey was applied online through the Google Forms software and disclosed to people by different tools, such as email and social networks. Participation in the study was voluntary and only allowed for adults aged 18 years or older, but no upper age limit was established. All respondents gave their informed consent to participate and the confidentiality of the answers provided was guaranteed. The inclusion criteria to partake in the study, apart from age, was the access to internet, email, social networks, and a computer, as well as the skills necessary to be able to access the questionnaire. It guaranteed confidentiality of the responses by all participants, and these consented freely in their participation. Furthermore, they could abandon the questionnaire at any time without submitting the form. The design and application of the questionnaire has respected all ethical issues.

Considering the strategy used to collect the data, which occurred under COVID-19 limitations, the questionnaire was applied to a convenience sample, recruited according to facility of contact and disposition to take part in the research. Although convenience samples have some limitations, such as not allowing direct generalization of the conclusions from the sample to the whole population, they can also have some benefits, namely easiness of recruitment. Therefore they have been reported as a good tool to carry out research with exploratory nature [ 2 , 3 ]. Despite being a convenience sample, adequacy of the sample size was calculated, to serve as an indicator during data collection. For this, some assumptions were considered: confidence interval = 90%; Z score = 1.645; power of the test = 95% (minimum acceptable probability of preventing type II error = 0.05) [ 4 , 5 ]; Portuguese population in 2019 (the latest year available when the data collection started) = 10,283,822 people [ 6 ]: assumed that ~7.5 million were adults and the target population was 25% = 1875 thousand. Considering these conditions, calculation of the minimum sample size resulted in 203 adults [ 7 , 8 ]. The number of valid questionnaires obtained in this survey was 503, over the minimum number previously calculated.

2.2. Data Analysis

The statistical analysis was conducted using Excel 2016 and SPSS software V25 (IBM, Inc., Armonk, NY, USA). For treatment of data, basic statistical tools were used, such as frequencies, percentiles, mean values, and standard deviation.

For the data treatment, variable age was categorized into the following groups: young adults (18–30 years), middle-aged adults (31–50 years), senior adults (51–65 years), and elderly (aged 66 years or more). The body mass index (BMI) was calculated from the collected data as weight divided by squared height. The BMI was then classified according to the following categories of the WHO: underweight (<18.5 kg/m 2 ), normal weight (18.5–24.9 kg/m 2 ), overweight (25–29.9 kg/m 2 ), and obesity (≥30 kg/m 2 ). For those with BMI over 30 kg/m 2 , there are still differentiated classes of obesity; however, for the objectives of this study, these four classes were considered satisfactory enough [ 9 , 10 , 11 ]. The normality of the distribution was evaluated for some variables (age and BMI), testing the null hypothesis (H0: The data follow a normal distribution).

Spearman correlations (r s ) were used to measure the association between some variables. The values of r s varied between −1 and 1, with negative values corresponding to inverse associations between the variables. The reference absolute values considered were: r s = 0—no correlation, r s ∊ ]0.0, 0.2[—very weak correlation, r s ∊ [0.2, 0.4[—weak correlation, r s ∊ [0.4, 0.6[—moderate correlation, r s ∊ [0.6, 0.8[—strong correlation, r s ∊ [0.8, 1.0[—very strong correlation, r s = 1—perfect correlation [ 12 , 13 , 14 ].

The agreement with the statements included in the questionnaire was used to calculate the scores for each item. However, before this, all of the incorrect statements (myths) were reversed to obtain the 30 items in the same scale of correct information. The variables were recoded from the 5-point Likert scale into the following scale: −1 = fully incorrect perception, −0.5 = partially incorrect perception, 0 = no opinion, 0.5 = partially correct perception, and 1 = fully correct perception. Then the scores for each of the 30 items were calculated as the sum of the values for each of the 503 participants. Hence, for each item, the sum score for perceptions varied between −503 to 503.

Additionally, the level of knowledge was calculated for each participant, as the sum of scores obtained for all items, after the previous operations of reversing the incorrect items and recoding into the scale from −1 to 1. In this way, for each participant, the sum varied between −30 and 30, and the values were then recoded into a categorical variable as class of knowledge: very low [−30;−15], low ]−15;0], medium ]0;10], high ]10;20], and very high knowledge ]20;30]. This variable was submitted to tree classification analysis for evaluation of the relative importance of the possible influential variables: sociodemographic variables (sex, age group, education, living environment, and marital status), other variables (job-nutrition, job-food, job-sport, job-health, BMI class, practice of balanced diet). A classification and regression tree (CRT) algorithm, with cross-validation and with minimum change in improvement of 0.0001, was used for treatment of the data, considering a limit of 5 levels and with a minimum number of cases in parent and child nodes equal to 30 and 15, respectively [ 15 ].

The variables frequency of use, of the different sources of information on nutritional facts and level of trust in those sources, were correlated by Spearman correlations.

The level of significance considered in the analyses was 5% ( p < 0.05).

3.1. Sample Characterization

In this survey, half of the participants were less than 44 years, with only 5% of the respondents under 21 years old, and 5% over 65 years old. It was further observed that 25% of participants were under 29 years old and 75% were over 52 years old. It was observed that age did not follow a normal distribution ( p < 0.0005).

Regarding the sociodemographic characteristics ( Table 2 ), the vast majority were middle-aged adults (31–50 years) (42.9%), women (77.8%), with university education (46.1%), living in urban environment (68.4%), and living in union or co-habiting (57.1%).

Sociodemographic characterization of the sample at study.

3.2. Lifestyle and Anthropometric Data

In this sample, most participants worked in professional areas related to nutrition (28.2%), health (33.4%), and food (34.8%) ( Table 3 ). Of the people who answered the survey, 35.4% practiced caloric restriction and 8.5% flexitarianism ( Table 3 ).

Anthropometric and behavioral characterization of the sample at study.

1 Underweight (BMI < 18.5 kg/m 2 ), normal weight (18.5 ≤ BMI < 25.0 kg/m 2 ), overweight (25.0 ≤ BMI < 30.0 kg/m 2 ), obesity (BMI ≥ 30 kg/m 2 ).

The acquisition of food was also questioned in this survey, with 88.3% of the participants being responsible for the purchase of the foods they consume.

The frequency of how often the respondents believe to be practicing a balanced and healthy diet was investigated based on the scale: always, frequently, sometimes, rarely, and never. The results showed that the majority, 52.5%, answered frequently, followed by 37% who answered sometimes, with only 5.6% acknowledging always, 4.4% rarely, and 0.6% never.

Some data were collected regarding the height and weight of those who partook in the study, in order to calculate BMI. It was found that BMI did not follow a normal distribution ( p < 0.0005). There were 5% of the participants with a BMI under 19.1 kg/m 2 and 5% with a BMI over 31.3 kg/m 2 ( Table 3 ). For this sample, 57.5% had normal weight (18.5–24.9 kg/m 2 ) and 32.6% were overweight (25–29.9 kg/m 2 ) ( Table 3 ). A significant ( p < 0.01) negative correlation was found between BMI and the self-reported practice of a balanced and healthy diet; however, the value was low (r s = −0.271), meaning that the correlation was weak.

3.3. Perceptions Regarding Food Myths and Facts

Table 4 shows the items included in the survey related to different food myths and facts, and the corresponding sum score, for which negative values indicate wrong perception and positive values indicate correct perception. Items S26, S9, S11, and S18 exhibit the highest scores (484.5, 445.0, 441.5, and 437.0, respectively), demonstrating that these statements are known to be true by the participants. However, some items did not have such a high score, meaning that people did not know about these topics or had false beliefs about them. The items with the lowest scores were S6 (−10), S8 (25.5), S30 (37.0), and S3 (38.0).

Item scores regarding the perception for each myth/fact, in descending order.

1 Values given as mean and standard deviation, on the scale from −1 (fully incorrect perception) to 1 (fully correct perception). 2 The sum score ranges from −503 (fully incorrect perception) to 503 (fully correct perception).

Table A1 in Appendix A presents the correlations between perceptions regarding food myths/facts and the items (variables S1 to S30). Concerning the relation between age and perception of food myths/facts, some weak positive correlations were found to be significant ( p < 0.01) for items S6 (r s = 0.309), S3 (r s = 0.361) and S1 (r s = 0.286). For variable sex, there were fewer significant correlations ( p < 0.01), being that the highest value found was for item S23 (r s = 0.208), demonstrating that the correlation is weak. Variables education and environment have very weak influence on the perceptions about food myths and facts. Considering variable marital status, there are some positive significant ( p < 0.01) correlations with items S6 (r s = 0.266) and S3 (r s = 0.259), even though the associations are weak due to the low values. Being professionally connected to areas, such as nutrition, food, sports, and health also influences the perception cornering food myths and facts. Some significant ( p < 0.01) weak positive correlations were found between nutrition and items S6 (r s = 0.464), S19 (r s = 0.410), and S20 (r s = 0.396). On the other hand, some significant ( p < 0.01) weak negative correlations were found between nutrition as items such as S29 (r s = −0.389). As regards to variable food, significant ( p < 0.01) weak positive correlations were found for items S30 (r s = 0.354), S13 (r s = 0.331), and S6 (r s = 0.326). With respect to sports, a significant ( p < 0.01) weak positive correlation was found for item S26 (r s = 0.213). Respecting health, some significant ( p < 0.01) weak positive correlations were found for items S6 (r s = 0.296), S17 (r s = 0.282) and S13 (r s = 0.279). For variable balance diet, there were few significant correlations with perception, and the ones that exist are very weak. Regarding the relation between BMI class and perception of food myths/facts, some significant ( p < 0.01) weak positive correlations were found such as for item S20 (r s = 0.201).

3.4. Level of Knowledge

Concerning the level of knowledge about the 30 questions asked related to food myths and facts, a vast majority of the participants had a high (42.1%) or medium (35.6%) level of knowledge, with some showing a very high level of knowledge (21.7%), a few showing a low level (0.6%), and no respondents showing a very low level.

Figure 1 presents the classification tree for level of knowledge as a function of the sociodemographic variables. The obtained tree is four levels deep, with 13 nodes, from which, 7 are terminal. The risk estimate was 0.535 for re-substitution and 0.586 for cross-validation, with standard errors of 0.022 in both cases. According to the results obtained, the first discriminant variable was age, indicating that young adults have higher level of knowledge (30.7% of very high knowledge) in comparison with middle aged adults, senior adults and elderly (18.3% of very high knowledge). For young adults, the next discriminating variable was sex, showing that female participants are better-informed (35.0% of very high knowledge) than male participants (5.0% of very high knowledge). The education level is the discriminating variable following gender, in which respondents with basic, secondary and university education have superior level of knowledge (38.2% of very high knowledge) than postgraduate respondents (13.3% of very high knowledge).

Tree classification for level of knowledge as influenced by sociodemographic variables.

The tree in Figure 2 shows the influence of other variables that characterize the sample on the level of knowledge. This tree also has 4 levels and 15 nodes—8 of them terminal. The risk estimate was 0.507 for re-substitution and 0.583 for cross-validation, with standard errors of 0.022 in both cases. The results show that, for the first discriminant variable, participants whose jobs were related to nutrition had very high levels of knowledge (42.2%). The following discriminant was BMI class, in which respondents with overweight or obesity had lower levels of knowledge (27.0% very high) than participants underweight or with normal weight (49.3%). For underweight and normal weight people, the next discriminating variable was professional area of health, showing that those who worked in the health sector had higher levels of knowledge (52.5% very high). A balanced diet was the next discriminant variable, indicating that those participants who always or frequently practiced it had very high levels of knowledge (56.8%) when compared to those who never, rarely, or only sometimes practiced it.

Tree classification for level of knowledge as influenced by other variables, professional areas, BMI, and practice of balanced diet.

3.5. Sources of Information

The main sources of information about nutritional facts were also evaluated. The most frequently used sources were scientific journals (34.4%), DGS website (31.4%), technical books (31.0%), appointments with professionals (medical doctors or nutritionists) (29.2%), and the WHO website (27.2%) ( Table 5 ). Among the least used sources were YouTube channels of influencers (3.0%), natural food stores (7.4%), and pharmacies (8.3%).

Expressed opinions and association between the frequency of utilization and level of trust in the information sources.

1 Spearman correlation between frequency of utilization and level of trust. ** Correlation is significant at the 0.01 level.

The sources with the highest levels of trust were doctor/nutritionist appointments (44.7%), WHO website (42.5%), and DGS website (36.2%). Significant ( p < 0.01) positive correlations were found between the utilization of information sources and the level of trust, such as, for example, social media (r s = 0.570), YouTube channels of influencers (r s = 0.568), and natural food stores (r s = 0.539) ( Table 5 ).

Some significant ( p < 0.01) negative correlations were found between knowledge and the utilization of some sources of information, such as natural food stores (r s = −0.355), television (r s = −0.285), and influencers’ YouTube channels (r s = −0.240). Nevertheless, the values are low, which means that the correlations are weak ( Table 6 ). On the other hand, significant ( p < 0.01) positive correlations were found between knowledge and the use of some sources of information, such as DGS website (r s = 0.320), WHO website (r s = 0.357), and scientific journals (r s = 0.385), although, again, with low values corresponding to weak correlations ( Table 6 ).

Associations between level of knowledge and the frequency of utilization and level of trust in the information sources.

** Correlation is significant at the 0.01 level.

Regarding the relation between knowledge and the level of trust in information sources, some negative correlations were found significant ( p < 0.01) for natural food stores (r s = −0.416), television (r s = −0.266), and influencers’ YouTube channels (r s = −0.234). Again, the correlations are weak because of the low values ( Table 6 ).

4. Discussion

Healthy and well-balanced eating habits are important for the maintenance of general health and well-being, prevention of several diseases, and the increase of life expectancy. However, in reality, there are several dietary myths that compromise people’s nutritional knowledge, making it difficult to follow adequate dietary patterns [ 13 ]. Hence the relevance of credible and trustworthy sources of nutritional information, in order to optimize the levels of knowledge and, consequently, improve the nutritional behaviors [ 23 ]. This study has shown (as previously seen in Table 5 ) that the main sources used to obtain information about nutrition are scientific journals, DGS website, and technical books. In a study regarding the use of nutritional information, Goodman et al. [ 10 ] determined that magazines, newspapers, and books were the third most common source of information, surpassed only by the internet. Even though these are the most utilized sources, doctors and nutritionists are, in this research, the most trusted and reliable. Goodman et al. [ 10 ] and Quaidoo et al. [ 23 ], in their studies, have also confirmed that healthcare professionals were perceived as the most credible sources of nutritional information.

The grand majority of the participants in this study recognize the importance of water (corresponding to the highest score in Table 4 ) and adequate hydration, for general health status, since it is involved in the functioning of all cells in the human body. A narrative review has evidenced that dehydration impairs cognitive functions such as attention, motor coordination, and executive functions. Moreover, high fluid intake has been linked to a lower risk of incidence of kidney stones, as well as to maintaining a healthy and functional gastrointestinal system [ 24 , 25 ].

Regarding the statement about drinking milk being bad for health, our results showed that the score was intermediate, revealing that still a lot of participants believe milk to have a negative impact in health. To the matter of milk intake, there is some ambiguity as to which effects dairy products have on health. Milk is an important source of high-quality protein, vitamins and minerals such as Ca, P, Mg, Zn, Se, vitamins A, D, E, and B complex, and bioactive peptides with antimicrobial, antiviral, antifungal, antioxidant, and antibacterial properties [ 26 ]. According to a review [ 27 ], milk and dairy products have proven to reduce the risk of obesity in children and improve body composition in adults. Additionally, dairy product intake contributes to a reduced risk of type 2 diabetes, bone health maintenance in children and adolescents, and consuming 200 to 300 mL per day does not increase the risk of cardiovascular disease. Milk and dairy probably protect, as well, against colorectal cancer, bladder cancer, gastric cancer, and breast cancer. There is, however, a potential risk for prostate cancer, but the evidence is scarce and inconsistent [ 27 ].

One of the items investigated in this survey, which has had a score below the average, is the adoption of a gluten-free diet for better health. This shows that people still have incorrect perceptions about gluten-free diets and think they should be adopted generally. A similar result was reported by Jones [ 28 ], according to which 65% of Americans think that gluten-free foods are healthier. In recent years, more people have adopted a gluten-free diet, even though without being diagnosed for celiac disease or non-celiac gluten sensitivity, in which cases, a gluten-free diet is a necessity. There are significant disadvantages in embracing this type of diet, mainly, the lower levels of fiber, iron, zinc, and potassium that products with grains, such as breads and cereals, have, as well as an increased risk of nutritional deficiencies of B vitamins, iron, and other minerals [ 28 ].

The statement S30 “All food additives (E’s) are harmful to health” was the third item with the lowest score, corresponding to a generalized wrong perception among the participants in this study. Food additives are substances that are added to products with a specific purpose, such as preservation, coloring, sweetening, and other reasons. All food additives authorized for use are considered safe by the Scientific Committee on Food and/or the European Food Safety Authority. Many of these additives are, in fact, naturally present in foods. As an example tomatoes are rich in lycopene (E160c), oranges have ascorbic acid, or vitamin C (E300), and apples have riboflavin, or vitamin B12 (E101) [ 29 , 30 ].

In general, it was observed that the participants in this study have a wrong perception about the adequacy of eating the fruit before or after a meal (statements S3 and S8). In reality, fruits are an important source of fiber, several vitamins, minerals and phytochemicals, having numerous studies associated the intake of fruits and vegetables with a reduced risk of all-cause mortality, cardiovascular diseases, diabetes, hypertension, and several types of cancer [ 31 , 32 ]. Due to all of these benefits, the World Health Organization recommends the intake of at least 400 g of fruit and vegetables per day [ 31 , 32 ]. In general, the consumption of fresh fruit, prior to or as part of a meal can promote satiety, and reduce hunger and the total energy intake during meals or throughout the day. These properties come, majorly from the high fiber content, which stimulates the release of satiety hormones [ 32 ]. Thus, eating fruit right before or after the meal does not bring any benefit apart from those of eating fruit. Only one clinical study has shown that, if fruit is eaten 30 to 120 min prior to the meals, this might have some advantages on maximizing satiety and reduction of energy intake [ 33 ].

The item with the lowest score is S6 “Eating carbohydrates at night leads to an increase in weight gain”, demonstrating the incorrect perceptions of the participants about this. Firstly, carbohydrates are not all the same. Some carbohydrates present in vegetables, fruits, and whole-grains are mostly fiber, contrarily to others, such as those in rice, potato, and pasta, which are poorer in dietary fiber. Fiber has demonstrated the ability to facilitate the weight lost, since it helps stimulate satiety hormones, slowing gastric emptying, and reducing appetite, and energy intake [ 32 , 34 , 35 ]. Secondly, carbohydrates only contribute to weight gain when they are eaten in excessive amounts. When this happens, glucose is transformed into triglycerides, which are then stored in the adipose tissue (fat). Obesity is a disorder in which there is an imbalance between energy intake and expenditure, therefore, the energy present in foods, from all macronutrients, is of extreme importance. Overall, carbohydrates are relevant in the human body, and at night, the most important is to prioritize low density and high fiber foods as well as the amounts consumed. Several studies defend that, for weight loss, the largest meal should be consumed at breakfast or lunch and not in the evening [ 36 , 37 ].

This study has also shown that age is the main discriminant for the level of knowledge exhibited by the participants, with young adults having higher levels of knowledge when compared to other age classes. This might be because in the past years there were attempts to better educate people to eat healthy, as a way to reduce the expenses with health care for patients suffering from non-communicable food-related pathologies. One’s sex is another important discriminant, where women have been shown to have superior levels of knowledge than men. The next discriminant that influences the knowledge is professional area connected with nutrition. Participants with no relation to this field have been shown to have lower levels of knowledge. Furthermore, being underweight and having a normal weight have determined higher levels of knowledge. In work by Guiné et al. [ 38 ], also evaluating the sociodemographic factors affecting knowledge about nuts and their health effects, the authors found, as the main discriminants, the level of education, sex, age, exercise, and BMI class. Some of these variables were also found to influence the knowledge about food facts and myths in the present work.

By providing tools to understand what people should eat, this type of work can contribute to the higher literacy of the population if appropriate educational programs and public health strategies are implemented. However, people’s food choices are conditioned by many other factors, some related to personal traits, preferences, or cues, and others associated with social and cultural influences or even economic constraints [ 39 , 40 , 41 ].

Sociodemographic, anthropometric, and behavioral variables not only influenced the level of knowledge, but also the way participants responded to the questions on myths and facts during this research. The variable age influenced how respondents answered to certain myths/facts such as for example item S1 (Drinking water during meals, contributes to weight gain), item S3 (fruit should be eaten before meals), and item S6 (eating carbohydrates at night leads to an increase in weight gain). As for the professional area, variable nutrition has influenced how participants responded to items such as S6 (eating carbohydrates at night leads to an increase in weight gain), S19 (the alkaline diet allows for balancing the acidity in the blood), and S20 (drinking, while fasting, a glass of water with lemon helps in weight loss). Finally, variable health has influenced items S6 (eating carbohydrates at night leads to an increase in weight gain), S13 (lactose-free foods are better for health and should, therefore, be adopted by all), and S17 (diet should be adapted to a person’s blood group). Age has been reported as a factor affecting people’s care about diet and motivations for food choice. In fact, with increasing age, people tend to think more about health aspects, as a natural way to prevent age-related pathologies or to improve the global health status [ 17 , 18 ].

5. Conclusions

This research has shown that, for this sample, the level of knowledge about nutritional facts is quite high. However, this study has also demonstrated that there are still several food myths that need to be debunked through trustworthy information sources, in order to promote healthy, balanced, and appropriate eating behaviors. Aspects that need more attention from public health authorities and educational programs were identified, and will enable the design of more adequate strategies, to improve the level of knowledge of the Portuguese on those aspects in particular. In this way, people could be better educated to make more appropriate food choices and improve their health. This will result, not only in gains, in terms of individual health, but also in public health, and a reduction in the burden associated with non-communicable food-related diseases, such as diabetes, obesity, or heart diseases.

Furthermore, this study concluded that sociodemographic, anthropometric, and behavioral variables not only influenced the level of knowledge, but also the way participants responded to the questions on myths and facts. Hence, despite its limitations, this research provides a scientific perspective on the perception about several food myths and facts. In particular, by highlighting the information that people already have and those aspects that need improvement, the focus of the information campaigns can be directed to target specific myths. Additionally, the sociodemographic characteristics must also be considered when planning information techniques, as the results showed that different sociodemographic groups have different levels of knowledge.

Although providing very useful and new insights into the perceptions about food myths and facts among the Portuguese, this study has some limitations that need to be highlighted. One limitation is related to the nature of the sample, since, as a convenience sample, the results are not statistically representative to be generalized. One other limitation concerns the high levels of education of the participants, which might somehow bias the results. Moreover, the professional areas of a great number of participants are related to food or nutrition; therefore, this could influence their responses.

Acknowledgments

This work results from the final graduation work of the first author, Sofia Florença, in Nutrition Sciences from the FCNAUP, finalized in July 2021. This research was supported by national funds through the FCT—Foundation for Science and Technology, I.P., within the scope of the project refª UIDB/00742/2020. Furthermore, we would like to thank the UICISA:E Research Centre and the Polytechnic Institute of Viseu for their support.

Table A1 presents the Spearman correlations between perception about the food myths/facts and some sociodemographic, anthropometric and behavioral variables.

Values of Spearman correlation between perception about the food myths/facts and some sociodemographic, anthropometric, and behavioral variables.

* Correlation significant at 0.05 level. ** Correlation significant at 0.01 level.

Author Contributions

Conceptualization, S.G.F., I.L. and A.M.; methodology, S.G.F.; software, S.G.F.; validation, A.M. and I.L.; formal analysis, S.G.F.; investigation, S.G.F., I.L. and A.M.; resources, S.G.F., I.L., A.M. and M.F.; data curation, S.G.F.; writing—original draft preparation, S.G.F.; writing—review and editing, S.G.F., I.L., A.M. and M.F.; visualization, S.G.F.; supervision, A.M. and I.L.; project administration, I.L. and A.M.; funding acquisition, M.F. All authors have read and agreed to the published version of the manuscript.

This research received no external funding. The APC was funded by the Portuguese Foundation for Science and Technology (FCT) project refª UIDB/00742/2020.

Institutional Review Board Statement

The study was conducted according to the guidelines of the Declaration of Helsinki, and approved by the Ethical Commission at the Faculty of Food and Nutrition Sciences of University of Porto (reference N° 28/2021/CEFCNAUP/2021).

Informed Consent Statement

Informed consent was obtained from all subjects involved in the study.

Data Availability Statement

Conflicts of interest.

The authors declare no conflict of interest.

Publisher’s Note: MDPI stays neutral with regard to jurisdictional claims in published maps and institutional affiliations.

Information

• Author Services

Initiatives

You are accessing a machine-readable page. In order to be human-readable, please install an RSS reader.

All articles published by MDPI are made immediately available worldwide under an open access license. No special permission is required to reuse all or part of the article published by MDPI, including figures and tables. For articles published under an open access Creative Common CC BY license, any part of the article may be reused without permission provided that the original article is clearly cited. For more information, please refer to https://www.mdpi.com/openaccess .

Feature papers represent the most advanced research with significant potential for high impact in the field. A Feature Paper should be a substantial original Article that involves several techniques or approaches, provides an outlook for future research directions and describes possible research applications.

Feature papers are submitted upon individual invitation or recommendation by the scientific editors and must receive positive feedback from the reviewers.

Editor’s Choice articles are based on recommendations by the scientific editors of MDPI journals from around the world. Editors select a small number of articles recently published in the journal that they believe will be particularly interesting to readers, or important in the respective research area. The aim is to provide a snapshot of some of the most exciting work published in the various research areas of the journal.

Original Submission Date Received: .

• Active Journals
• Find a Journal
• Proceedings Series
• For Authors
• For Reviewers
• For Editors
• For Librarians
• For Publishers
• For Societies
• For Conference Organizers
• Open Access Policy
• Institutional Open Access Program
• Special Issues Guidelines
• Editorial Process
• Research and Publication Ethics
• Article Processing Charges
• Testimonials
• Preprints.org
• SciProfiles
• Encyclopedia

Article Menu

• Subscribe SciFeed
• Recommended Articles
• PubMed/Medline
• Google Scholar
• on Google Scholar
• Table of Contents

Find support for a specific problem in the support section of our website.

Please let us know what you think of our products and services.

Visit our dedicated information section to learn more about MDPI.

JSmol Viewer

Food myths or food facts study about perceptions and knowledge in a portuguese sample.

1. Introduction

2. materials and methods, 2.1. instrument and data collection, 2.2. data analysis, 3.1. sample characterization, 3.2. lifestyle and anthropometric data, 3.3. perceptions regarding food myths and facts, 3.4. level of knowledge, 3.5. sources of information, 4. discussion, 5. conclusions, author contributions, institutional review board statement, informed consent statement, data availability statement, acknowledgments, conflicts of interest.

• Tucker, K.L. Human Nutrition. In Reference Module in Biomedical Sciences ; Elsevier: Amsterdam, The Netherlands, 2014. [ Google Scholar ]
• Verbanac, D.; Maleš, Ž.; Barišić, K. Nutrition-facts and myths. Acta Pharm. 2019 , 69 , 497–510. [ Google Scholar ] [ CrossRef ] [ PubMed ] [ Green Version ]
• Jiang, Y.; King, J.M.; Prinyawiwatkul, W. A review of measurement and relationships between food, eating behavior and emotion. Trends Food Sci. Technol. 2014 , 36 , 15–28. [ Google Scholar ] [ CrossRef ]
• Milošević, J.; Žeželj, I.; Gorton, M.; Barjolle, D. Understanding the motives for food choice in Western Balkan Countries. Appetite 2012 , 58 , 205–214. [ Google Scholar ] [ CrossRef ] [ PubMed ]
• Cunha, L.M.; Cabral, D.; Moura, A.P.; de Almeida, M.D.V. Application of the Food Choice Questionnaire across cultures: Systematic review of cross-cultural and single country studies. Food Qual. Prefer. 2018 , 64 , 21–36. [ Google Scholar ] [ CrossRef ]
• Guiné, R.P.F.; Bartkiene, E.; Szűcs, V.; Tarcea, M.; Ljubičić, M.; Černelič-Bizjak, M.; Isoldi, K.; El-Kenawy, A.; Ferreira, V.; Straumite, E.; et al. Study about Food Choice Determinants According to Six Types of Conditioning Motivations in a Sample of 11,960 Participants. Foods 2020 , 9 , 888. [ Google Scholar ] [ CrossRef ] [ PubMed ]
• Worsley, A. Nutrition knowledge and food consumption: Can nutrition knowledge change food behaviour? Asia Pac. J. Clin. Nutr. 2002 , 11 (Suppl. 3), S579–S585. [ Google Scholar ] [ CrossRef ] [ Green Version ]
• Spronk, I.; Kullen, C.; Burdon, C.; O’Connor, H. Relationship between nutrition knowledge and dietary intake. Br. J. Nutr. 2014 , 111 , 1713–1726. [ Google Scholar ] [ CrossRef ] [ Green Version ]
• Marsola, C.d.M.; Carvalho-Ferreira, J.P.d.; Cunha, L.M.; Jaime, P.C.; da Cunha, D.T. Perceptions of risk and benefit of different foods consumed in Brazil and the optimism about chronic diseases. Food Res. Int. 2021 , 143 , 110227. [ Google Scholar ] [ CrossRef ]
• Goodman, S.; Hammond, D.; Pillo-Blocka, F.; Glanville, T.; Jenkins, R. Use of Nutritional Information in Canada: National Trends between 2004 and 2008. J. Nutr. Educ. Behav. 2011 , 43 , 356–365. [ Google Scholar ] [ CrossRef ] [ PubMed ]
• Afshin, A.; Sur, P.J.; Fay, K.A.; Cornaby, L.; Ferrara, G.; Salama, J.S.; Mullany, E.C.; Abate, K.H.; Abbafati, C.; Abebe, Z.; et al. Health effects of dietary risks in 195 countries, 1990-2017: A systematic analysis for the Global Burden of Disease Study 2017. Lancet 2019 , 393 , 1958–1972. [ Google Scholar ] [ CrossRef ] [ Green Version ]
• Downer, S.; Berkowitz, S.A.; Harlan, T.S.; Olstad, D.L.; Mozaffarian, D. Food is medicine: Actions to integrate food and nutrition into healthcare. BMJ 2020 , 369 , m2482. [ Google Scholar ] [ CrossRef ]
• Lesser, L.I.; Mazza, M.C.; Lucan, S.C. Nutrition myths and healthy dietary advice in clinical practice. Am. Fam. Physician 2015 , 91 , 634–638. [ Google Scholar ] [ PubMed ]
• Hemmer, A.; Hitchcock, K.; Lim, Y.S.; Butsch Kovacic, M.; Lee, S.-Y. Development of Food Literacy Assessment Tool Targeting Low-Income Adults. J. Nutr. Educ. Behav. 2021 . [ Google Scholar ] [ CrossRef ] [ PubMed ]
• Palumbo, R.; Adinolfi, P.; Annarumma, C.; Catinello, G.; Tonelli, M.; Troiano, E.; Vezzosi, S.; Manna, R. Unravelling the food literacy puzzle: Evidence from Italy. Food Policy 2019 , 83 , 104–115. [ Google Scholar ] [ CrossRef ]
• Vidgen, H.A.; Gallegos, D. Defining food literacy and its components. Appetite 2014 , 76 , 50–59. [ Google Scholar ] [ CrossRef ] [ PubMed ]
• Perez, A.; Brown, A.; Elmore, S.; Hartson, K.; O’Neal, C.; King, K. P123 Nourishing Food Literacy, Community Health, and Sense of Place in Louisville, KY. J. Nutr. Educ. Behav. 2020 , 52 , S74. [ Google Scholar ] [ CrossRef ]
• Steils, N.; Obaidalahe, Z. “Social food”: Food literacy co-construction and distortion on social media. Food Policy 2020 , 95 , 101932. [ Google Scholar ] [ CrossRef ]
• Thomas, H.; Azevedo Perry, E.; Slack, J.; Samra, H.R.; Manowiec, E.; Petermann, L.; Manafò, E.; Kirkpatrick, S.I. Complexities in Conceptualizing and Measuring Food Literacy. J. Acad. Nutr. Diet. 2019 , 119 , 563–573. [ Google Scholar ] [ CrossRef ] [ PubMed ]
• Gartaula, H.; Patel, K.; Shukla, S.; Devkota, R. Indigenous knowledge of traditional foods and food literacy among youth: Insights from rural Nepal. J. Rural Stud. 2020 , 73 , 77–86. [ Google Scholar ] [ CrossRef ]
• Højer, R.; Wistoft, K.; Frøst, M.B. Yes I can cook a fish; effects of a five week sensory-based experiential theme course with fish on 11- to 13- year old children’s food literacy and fish eating behaviour–A quasi-experimental study. Food Qual. Prefer. 2021 , 92 , 104232. [ Google Scholar ] [ CrossRef ]
• Rhea, K.C.; Cater, M.W.; McCarter, K.; Tuuri, G. Psychometric Analyses of the Eating and Food Literacy Behaviors Questionnaire with University Students. J. Nutr. Educ. Behav. 2020 , 52 , 1008–1017. [ Google Scholar ] [ CrossRef ] [ PubMed ]
• Quaidoo, E.Y.; Ohemeng, A.; Amankwah-Poku, M. Sources of nutrition information and level of nutrition knowledge among young adults in the Accra metropolis. BMC Public Health 2018 , 18 , 1323. [ Google Scholar ] [ CrossRef ] [ PubMed ]
• Liska, D.; Mah, E.; Brisbois, T.; Barrios, P.L.; Baker, L.B.; Spriet, L.L. Narrative Review of Hydration and Selected Health Outcomes in the General Population. Nutrients 2019 , 11 , 70. [ Google Scholar ] [ CrossRef ] [ Green Version ]
• Popkin, B.M.; D’Anci, K.E.; Rosenberg, I.H. Water, hydration, and health. Nutr. Rev. 2010 , 68 , 439–458. [ Google Scholar ] [ CrossRef ] [ PubMed ]
• Pereira, P.C. Milk nutritional composition and its role in human health. Nutrition 2014 , 30 , 619–627. [ Google Scholar ] [ CrossRef ] [ PubMed ]
• Thorning, T.K.; Raben, A.; Tholstrup, T.; Soedamah-Muthu, S.S.; Givens, I.; Astrup, A. Milk and dairy products: Good or bad for human health? An assessment of the totality of scientific evidence. Food Nutr. Res. 2016 , 60 , 32527. [ Google Scholar ] [ CrossRef ] [ Green Version ]
• Jones, A.L. The Gluten-Free Diet: Fad or Necessity? Diabetes Spectr. 2017 , 30 , 118–123. [ Google Scholar ] [ CrossRef ] [ PubMed ] [ Green Version ]
• European Commission. EU Food Additives: Making Our Food Safer ; Memo/13/480; European Commission: Brussels, Belgium, 2013; pp. 1–5. [ Google Scholar ]
• Commision, E. COMMISSION REGULATION (EU) No 1129/2011 of 11 November 2011 amending Annex II to Regulation (EC) No 1333/2008 of the European Parliament and of the Council by establishing a Union list of food additives. Off. J. Eur. Union 2011 , 295 , 1–177. [ Google Scholar ]
• Schwingshackl, L.; Hoffmann, G.; Kalle-Uhlmann, T.; Arregui, M.; Buijsse, B.; Boeing, H. Fruit and Vegetable Consumption and Changes in Anthropometric Variables in Adult Populations: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. PLoS ONE 2015 , 10 , e0140846. [ Google Scholar ] [ CrossRef ]
• Dreher, M.L. Whole Fruits and Fruit Fiber Emerging Health Effects. Nutrients 2018 , 10 , 1833. [ Google Scholar ] [ CrossRef ] [ Green Version ]
• Abdul Hakim, B.N.; Yahya, H.M.; Shahar, S.; Abdul Manaf, Z.; Damanhuri, H. Effect of Sequence of Fruit Intake in a Meal on Satiety. Int. J. Environ. Res. Public Health 2019 , 16 , 4464. [ Google Scholar ] [ CrossRef ] [ Green Version ]
• Anderson, J.W.; Baird, P.; Davis, R.H., Jr.; Ferreri, S.; Knudtson, M.; Koraym, A.; Waters, V.; Williams, C.L. Health benefits of dietary fiber. Nutr. Rev. 2009 , 67 , 188–205. [ Google Scholar ] [ CrossRef ]
• Ramage, S.; Farmer, A.; Eccles, K.A.; McCargar, L. Healthy strategies for successful weight loss and weight maintenance: A systematic review. Appl. Physiol. Nutr. Metab. 2014 , 39 , 1–20. [ Google Scholar ] [ CrossRef ] [ PubMed ]
• Madjd, A.; Taylor, M.A.; Delavari, A.; Malekzadeh, R.; Macdonald, I.A.; Farshchi, H.R. Beneficial effect of high energy intake at lunch rather than dinner on weight loss in healthy obese women in a weight-loss program: A randomized clinical trial. Am. J. Clin. Nutr. 2016 , 104 , 982–989. [ Google Scholar ] [ CrossRef ] [ PubMed ] [ Green Version ]
• Raynor, H.A.; Li, F.; Cardoso, C. Daily pattern of energy distribution and weight loss. Physiol. Behav. 2018 , 192 , 167–172. [ Google Scholar ] [ CrossRef ] [ PubMed ]
• Guiné, R.P.; Correia, P.; Fernandes, S.; Ramalhosa, E. Consumption of Nuts and Similar Dried Foods in Portugal and Level of Knowledge about their Chemical Composition and Health Effects. J. Nuts 2021 , 12 , 171–200. [ Google Scholar ] [ CrossRef ]
• Leng, G.; Adan, R.A.H.; Belot, M.; Brunstrom, J.M.; de Graaf, K.; Dickson, S.L.; Hare, T.; Maier, S.; Menzies, J.; Preissl, H.; et al. The determinants of food choice. Proc. Nutr. Soc. 2017 , 76 , 316–327. [ Google Scholar ] [ CrossRef ] [ PubMed ] [ Green Version ]
• Frank-Podlech, S.; Watson, P.; Verhoeven, A.A.C.; Stegmaier, S.; Preissl, H.; de Wit, S. Competing influences on healthy food choices: Mindsetting versus contextual food cues. Appetite 2021 , 166 , 105476. [ Google Scholar ] [ CrossRef ] [ PubMed ]
• Djekic, I.; Bartkiene, E.; Szűcs, V.; Tarcea, M.; Klarin, I.; Černelić-Bizjak, M.; Isoldi, K.; El-Kenawy, A.; Ferreira, V.; Klava, D.; et al. Cultural dimensions associated with food choice: A survey based multi-country study. Int. J. Gastron. Food Sci. 2021 , 26 , 100414. [ Google Scholar ] [ CrossRef ]

Click here to enlarge figure

Share and Cite

Florença, S.G.; Ferreira, M.; Lacerda, I.; Maia, A. Food Myths or Food Facts? Study about Perceptions and Knowledge in a Portuguese Sample. Foods 2021 , 10 , 2746. https://doi.org/10.3390/foods10112746

Florença SG, Ferreira M, Lacerda I, Maia A. Food Myths or Food Facts? Study about Perceptions and Knowledge in a Portuguese Sample. Foods . 2021; 10(11):2746. https://doi.org/10.3390/foods10112746

Florença, Sofia G., Manuela Ferreira, Inês Lacerda, and Aline Maia. 2021. "Food Myths or Food Facts? Study about Perceptions and Knowledge in a Portuguese Sample" Foods 10, no. 11: 2746. https://doi.org/10.3390/foods10112746

Article Metrics

Article access statistics, further information, mdpi initiatives, follow mdpi.

Subscribe to receive issue release notifications and newsletters from MDPI journals

• Skip to main content
• Keyboard shortcuts for audio player

The Root: The Myth of the Food Desert

John McWhorter

 A worker fills the vegetable shelves with organic cucumbers at a supermarket. A new law will make school lunches more nutritious, but critics say the government is spending too much, and overreaching. David Silverman/Getty Images hide caption

John McWhorter is a regular contributor to The Root . He is the author of Our Magnificent Bastard Tongue: The Untold History of English.

President Obama's new school-lunch law is a good start, but healthy eating begins at home.

Signing into law the Healthy, Hunger-Free Kids Act will naturally not go down in history for President Barack Obama the way the latest tax compromise has. It's not that hot kind of news -- although it will likely have more effect on children's daily lives than modest tax cuts. This new bill requires food served in schools, including in vending machines, to be more nutritious and gives a boost to funding for various child nutrition programs.

The take-home justification for the bill is that one in three American children is now obese, and that the problem is especially acute among the poor of all colors. To get a sense of how critical this problem is, think of this: If you grew up in the '70s or before, you certainly remember the occasional "fat kid," or even fat family. But today, in low- and even modest-income neighborhoods, the term is almost useless because kids we used to classify as fat are now the norm.

The Healthy, Hunger-Free Kids Act appeals to us because its logic seems so clear: To make kids healthier, we change what is available for them to eat. However, we can't help but wonder: What about what children eat when they're not at school? Conventional wisdom has it that changing kids' evening and weekend eating habits will also be a matter of changing their environment.

Specifically, we are taught to think that the black obesity problem is in large part a matter of societal injustice. The story goes that the rise in obesity among the poor is due to a paucity of supermarkets in inner-city areas. This factoid has quite a hold on the general conversation about health issues and the poor, for two reasons. One is that it sits easily in the memory. The other is that it corresponds to our sense that poor people's problems are not their fault -- which quite often they are not -- and that reversing the problem will require undoing said injustice.

The trouble is that it is impossible to truly see a causal relationship between inner-city obesity and the distance of the supermarket when you live, for example, in New York.

Fairway has been thriving in West Harlem for 15 years, with gorgeous, accessibly priced produce practically spilling out onto the sidewalk. Plenty of local black people shop in it. It's a walk away for many, and for others, there is even a shuttle service. It is not inaccessible to poor blacks and Latinos in any way.

Yet obesity is still rife in West Harlem, including among teenagers raised on food bought there, in a way that it is not in Greenwich Village. Throughout the city, there are supermarkets amply stocked with fresh produce priced modestly, in struggling neighborhoods where the average weight of people is distinctly higher than on the Upper East Side.

Another example: It was one thing to read four years ago about the Healthy Bodegas Initiative , which stocked bodegas in Harlem, the Bronx and Brooklyn with fresh produce and low-fat milk. The idea was that people for whom these bodegas are their closest source of food would be healthier if they could buy fresher and less fatty food there. But it was another thing to follow up on the results . After two years, only one in four stores reported people buying more vegetables, and one in three reported people buying more fruit.

The no-supermarket paradigm discourages us from considering that human beings acquire -- through childhood experience, cultural preferences and economics -- a palate. Note that the economy is part of the equation: The cheapness of sugary drinks is notorious, thanks to the popularity and influence of the muckraking 2008 documentary Food, Inc . and Eric Schlosser's best-selling book Fast Food Nation, which was made into a movie in 2006.

Culture, too, creates a palate -- and to point that out is not to find "fault." Example: Slavery and sharecropping didn't make healthy eating easy for black people back in the day. Salt and grease were what they had, and Southern blacks brought their culinary tastes North (Zora Neale Hurston used to bless her friend Langston Hughes with fried-chicken dinners). Fried food, such as fried chicken, was also easy to transport for blacks traveling in the days of Jim Crow, when bringing your own food on the road was a wise decision.

But that did help create what has lived on as a palate even after the circumstances that created it have changed. That happens with all human beings, as with CDs, designed to be round like LPs. Someone raised on fruity drinks and fried food is as likely to prefer them permanently -- even if Fairway is down the street -- as someone raised on pita bread and hummus will eat that way forever. I was raised on a cuisine stamped by, if not centered on, the salty realm, and I alternate eternally between resisting and parsimoniously indulging that taste for grease.

All of which is to say that our take on the obesity issue at hand cannot be that sugary and high-fat food is always the only food that is available to poor people within walking distance. It simply isn't true. If we assume that the next step from the Healthy, Hunger-Free Kids Act will be to make sure all poor people live three blocks or fewer from a supermarket, we will see a problem continue.

Rather, there are habits that people of all walks of life develop for any number of reasons, on which they can be persuaded to pull back. We should focus more attention on getting the word out in struggling communities about ways to make tasty food that doesn't kill you. With this book , for instance, you don't miss real flavor -- pass it on.

But let's not fall for the idea that for poor black people and only poor black people, kale and apples being sold four blocks away are out of reach.

Related NPR Stories

Shots - health news blog, house passes bill to upgrade school lunches, child nutrition act pits school lunch money against food stamps.

An official website of the United States government

The .gov means it’s official. Federal government websites often end in .gov or .mil. Before sharing sensitive information, make sure you’re on a federal government site.

The site is secure. The https:// ensures that you are connecting to the official website and that any information you provide is encrypted and transmitted securely.

• Publications
• Account settings
• My Bibliography
• Collections
• Citation manager

Save citation to file

Email citation, add to collections.

• Create a new collection
• Add to an existing collection

Add to My Bibliography

Your saved search, create a file for external citation management software, your rss feed.

• Search in PubMed
• Search in NLM Catalog
• Add to Search

Myths and Facts about Food Intolerance: A Narrative Review

Affiliations.

• 1 Department of Surgery, Oncology and Gastroenterology, University of Padua, 35124 Padua, Italy.
• 2 Gastroenterology Unit, Azienda Ospedale-Università Padova, 35128 Padua, Italy.
• 3 Department of Medicine, Surgery and Dentistry, Scuola Medica Salernitana, University of Salerno, 84081 Salerno, Italy.
• PMID: 38068827
• PMCID: PMC10708184
• DOI: 10.3390/nu15234969

Most adverse reactions to food are patient self-reported and not based on validated tests but nevertheless lead to dietary restrictions, with patients believing that these restrictions will improve their symptoms and quality of life. We aimed to clarify the myths and reality of common food intolerances, giving clinicians a guide on diagnosing and treating these cases. We performed a narrative review of the latest evidence on the widespread food intolerances reported by our patients, giving indications on the clinical presentations, possible tests, and dietary suggestions, and underlining the myths and reality. While lactose intolerance and hereditary fructose intolerance are based on well-defined mechanisms and have validated diagnostic tests, non-coeliac gluten sensitivity and fermentable oligosaccharide, disaccharide, monosaccharide, and polyol (FODMAP) intolerance are mainly based on patients' reports. Others, like non-hereditary fructose, sorbitol, and histamine intolerance, still need more evidence and often cause unnecessary dietary restrictions. Finally, the main outcome of the present review is that the medical community should work to reduce the spread of unvalidated tests, the leading cause of the problematic management of our patients.

Keywords: FODMAP diet; food intolerance; fructose intolerance; lactose intolerance; sucrase-isomaltase complex; wheat hypersensitivity.

PubMed Disclaimer

Conflict of interest statement

The authors declare no conflict of interest.

Main causes of reaction to…

Main causes of reaction to specific food intake in intolerant individuals. Created with…

Food containing FODMAPs. Created with…

Food containing FODMAPs. Created with BioRender.com (accessed on 29 November 2023).

The top-down approach low-FODMAP diet.…

The top-down approach low-FODMAP diet. Created with Biorender.com . (accessed on 24 November…

Similar articles

• Food intolerances in children and adolescents in Switzerland. Légeret C, Lohmann C, Furlano RI, Köhler H. Légeret C, et al. Eur J Pediatr. 2023 Feb;182(2):867-875. doi: 10.1007/s00431-022-04755-7. Epub 2022 Dec 13. Eur J Pediatr. 2023. PMID: 36512149 Free PMC article.
• [Food sensitivities of the digestive tract-Part 2: Food intolerances]. Bischoff SC. Bischoff SC. Internist (Berl). 2022 Mar;63(3):281-290. doi: 10.1007/s00108-021-01257-w. Epub 2022 Feb 9. Internist (Berl). 2022. PMID: 35138431 German.
• Predictors of response to a low-FODMAP diet in patients with functional gastrointestinal disorders and lactose or fructose intolerance. Wilder-Smith CH, Olesen SS, Materna A, Drewes AM. Wilder-Smith CH, et al. Aliment Pharmacol Ther. 2017 Apr;45(8):1094-1106. doi: 10.1111/apt.13978. Epub 2017 Feb 24. Aliment Pharmacol Ther. 2017. PMID: 28233394
• Diagnosing and Treating Intolerance to Carbohydrates in Children. Berni Canani R, Pezzella V, Amoroso A, Cozzolino T, Di Scala C, Passariello A. Berni Canani R, et al. Nutrients. 2016 Mar 10;8(3):157. doi: 10.3390/nu8030157. Nutrients. 2016. PMID: 26978392 Free PMC article. Review.
• [Fiber, food intolerances, FODMAPs, gluten and functional gastrointestinal disorders--update 2014]. Leiß O. Leiß O. Z Gastroenterol. 2014 Nov;52(11):1277-98. doi: 10.1055/s-0034-1385225. Epub 2014 Nov 12. Z Gastroenterol. 2014. PMID: 25390215 Review. German.
• Can diet change the natural history of gastrointestinal diseases? Quigley EMM. Quigley EMM. JGH Open. 2024 May 20;8(5):e13063. doi: 10.1002/jgh3.13063. eCollection 2024 May. JGH Open. 2024. PMID: 38770354 Free PMC article. Review.
• The Role of the FODMAP Diet in IBS. Bertin L, Zanconato M, Crepaldi M, Marasco G, Cremon C, Barbara G, Barberio B, Zingone F, Savarino EV. Bertin L, et al. Nutrients. 2024 Jan 26;16(3):370. doi: 10.3390/nu16030370. Nutrients. 2024. PMID: 38337655 Free PMC article. Review.
• Cow's Milk: A Benefit for Human Health? Omics Tools and Precision Nutrition for Lactose Intolerance Management. Pratelli G, Tamburini B, Badami GD, Lo Pizzo M, De Blasio A, Carlisi D, Di Liberto D. Pratelli G, et al. Nutrients. 2024 Jan 22;16(2):320. doi: 10.3390/nu16020320. Nutrients. 2024. PMID: 38276558 Free PMC article. Review.
• Young E., Stoneham M.D., Petruckevitch A., Barton J., Rona R. A Population Study of Food Intolerance. Lancet. 1994;343:1127–1130. doi: 10.1016/S0140-6736(94)90234-8. - DOI - PubMed
• Pereira B., Venter C., Grundy J., Clayton C.B., Arshad S.H., Dean T. Prevalence of Sensitization to Food Allergens, Reported Adverse Reaction to Foods, Food Avoidance, and Food Hypersensitivity among Teenagers. J. Allergy Clin. Immunol. 2005;116:884–892. doi: 10.1016/j.jaci.2005.05.047. - DOI - PubMed
• Nwaru B.I., Hickstein L., Panesar S.S., Roberts G., Muraro A., Sheikh A., EAACI Food Allergy and Anaphylaxis Guidelines Group Prevalence of Common Food Allergies in Europe: A Systematic Review and Meta-Analysis. Allergy. 2014;69:992–1007. doi: 10.1111/all.12423. - DOI - PubMed
• Osborne N.J., Koplin J.J., Martin P.E., Gurrin L.C., Lowe A.J., Matheson M.C., Ponsonby A.-L., Wake M., Tang M.L.K., Dharmage S.C., et al. Prevalence of Challenge-Proven IgE-Mediated Food Allergy Using Population-Based Sampling and Predetermined Challenge Criteria in Infants. J. Allergy Clin. Immunol. 2011;127:668–676.e2. doi: 10.1016/j.jaci.2011.01.039. - DOI - PubMed
• Rona R.J., Keil T., Summers C., Gislason D., Zuidmeer L., Sodergren E., Sigurdardottir S.T., Lindner T., Goldhahn K., Dahlstrom J., et al. The Prevalence of Food Allergy: A Meta-Analysis. J. Allergy Clin. Immunol. 2007;120:638–646. doi: 10.1016/j.jaci.2007.05.026. - DOI - PubMed

Publication types

• Search in MeSH

Related information

Grants and funding, linkout - more resources, full text sources.

• Europe PubMed Central
• PubMed Central
• MedlinePlus Health Information

• Citation Manager

NCBI Literature Resources

MeSH PMC Bookshelf Disclaimer

The PubMed wordmark and PubMed logo are registered trademarks of the U.S. Department of Health and Human Services (HHS). Unauthorized use of these marks is strictly prohibited.

• How We Work
• Impact Report
• Real Food Reads
• Real Food Films
• Organizing Toolkits

Food Mythbusters

• Growing Liberation
• Spinning Food
• Voices of an Organic Planet
• Voices of the Food Chain
• Good Food Purchasing Program
• Agriculture & Food Production
• Food Workers
• Hunger, Poverty & Inequality
• The Climate Crisis
• In the Media
• Our Writing
• Real Food Scoop

What are some of the biggest myths about food, farming, and sustainability? How can we counter food industry influence and billions in marketing? These are the questions that keep us up at night.

At Real Food Media, we work to debunk some of the key food myths pushed by food and agribusiness corporations, which face an existential threat from the growing interest in, and demand for, greater sustainability and fairness in food.

We produced short films to take on two of these myths. We encourage you to watch them, share them, and dig deeper. The transcript and citations for each video are included, along with a companion reading guide to learn more about the issues. Since we first launched these videos, they have been seen by more than 1 million people online and have been used in classrooms, workshops, conferences, and more.

Myth: We need industrial agriculture to feed the world.

In this video we take on the persistent myth that we can’t feed the world without toxic chemicals or genetically engineered seeds. And, we showcase the power of sustainable agriculture to address the root causes of hunger in a world of plenty.

• Script and citations: English | Español
• Screening Guide and companion reading materials

Myth: We want the junk food and packaged products filling our shelves.

In this video we expose the billions at work to influence what we desire, what we buy, and the particularly pernicious marketing of soda and junk food to children and teens.

News & Stories

Special announcement: a new chapter in real food media history, agribusiness, launch of the us edition of the pesticide atlas, raj on the road: check out the ants & the grasshopper in a city near you, agrochemicals, more bad news on glyphosate, related content.

May 4, 2023

April 26, 2023

March 12, 2023

• agriculture (138)
• public health (88)
• sustainability (87)
• agroecology (79)
• agribusiness (54)
• exposing spin (48)
• agrochemicals (44)
• Big Food (36)

663 Interesting Food Essay Topics, Examples, and Ideas

Food essays are an excellent way to demonstrate your awareness of current nutrition and health issues. Obesity is a significant concern that is present in many people throughout the world and can lead to a variety of deadly conditions.

Obesity is often associated with eating junk food or food made with unhealthy ingredients and emphasizing taste or longevity over safety. Its opposite, healthy food, is a combination of many factors, which include food consumption patterns and monitoring your calorie intake.

As such, many ideas for innovative diets that circumvent some of the complexities have emerged, but most of them are flawed due to oversights. This article will provide you with topics about food and some tips for your essay writing process.

🏆 Best Food Topics & Essay Examples

👍 good essay topics about food, 🎓 popular nutrition and food topics to talk about, 🥇 most interesting food essay examples, 💡 simple topics related to food, 📌 good research food and nutrition topics, ❓ research questions about food.

Nutritionists generally agree on a single definition of healthy eating patterns, one that is supported by a vast body of research. They involve controlling your nutrient and calorie intake by adjusting your meat and plant intake balance as well as the portion size. You should also avoid preserved foods, as their preparation processes tend to ruin the nutrients present in the ingredients while introducing a variety of unhealthy substances.

For optimal effects, you should understand various fats and their influences on the human body as well as your need for each type and the foods that can supply it. The topic about food offers many different avenues of investigation.

However, not all people have the willpower and willingness to learn and use the knowledge to change their food patterns. As such, new fad diets, which try to circumvent some of the ideas and offer a more convenient way to lose weight, keep emerging every year.

These approaches may sometimes work for their intended purpose, but they do not contribute to health. While the person may lose weight because of new eating habits, they may become malnourished as a result. People will then have to take supplements and still risk developing issues before the imbalance is discovered and addressed. You may address the approaches described above when selecting argumentative essay topics about food.

He or she will then have to take supplements and still risk developing issues before the imbalance is discovered and addressed, something you can address in your food essay titles.

Here are some additional tips for the essay:

• Discuss how not all natural food is equal, with different examples of vegetables or meat displaying varying nutrient amounts. Healthy eating involves choosing food that is good for your health and balancing it appropriately.
• Follow general essay guidelines, which include using a proper structure, writing in an academic style, and separating topics with informative titles. Nutrition is a scholarly topic with a significant body of research contributing to its findings.
• Make sure to cite recent scholarly research or statistics when stating facts about nutrition and eating patterns. The body of research is constantly expanding and discovering new information, which may show past facts or findings in a new light.
• You should talk about the reasons why junk food is unhealthy, as it extends beyond poor nutritional values. Research shows that people are compelled to eat more when consuming unhealthy foods, regardless of their diet awareness.
• Discuss the alternate ways of losing weight in detail and identify their advantages and flaws. With proper precautions, they can be as effective and safe as traditional healthy eating patterns, but they will require the same effort or more as a result.

Visit IvyPanda to get many different food essay examples and other useful samples!

• Genetically Modified Food Essay In spite of the perceived benefits of genetic engineering technology in the agricultural sector, the production and use of genetically modified foods has triggered a number of issues pertaining to safety and consequences of consumption.
• Junk Food in Schools: Good or Bad for Children? One of the main advantages of junk food is that it is simple to cook and it satiates hunger. As for the main advantage of availability of junk food and its simplicity to be cooked […]
• Fast Food vs. Home Cooking: Lifestyle and Traditions The good thing with this business is that the food was from natural products hence healthy, a fact that has since changed Many people are very busy for the better part of the day and […]
• Fast Food Industry: Arguments for and Against For instance, those who believe that fast food industry is beneficial to them and other members of the society will expect the findings of this research to be in support of their beliefs.
• Food and Beverage Management The mission of the department is to provide food and beverage that meets highest standards so that they can keep a competitive edge in the hotel industry.
• Food Habits and Culture: Factors Influence The food habits of a group of people/community can be described as the reasons for eating, the methods used while eating, the types of food eaten, and the mode of storage.
• Filipino Food Essay However, because of the Spanish and American influence, meat, especially pork and chicken, are also served. So, Philippines is a country of festivals and a diversity of traditional dishes and beverages.
• The Future of Food The evolution and advancement of technology have influenced the methods of how people grow and consume food. The changes that people have made to nature are very traceable and their inability to predict the outcome […]
• Fast Food in Campus: Advantages and Disadvantages On the other hand, a classmate mentions that fast foods lead to obesity among university students who eat from fast-food restaurants.
• Was Food Healthier 100 Years Ago? The widespread organic farming in the twentieth century led to the production of healthy and highly nutritional foods. Some critics believe that modern-day food is much safer and healthier compared to the food consumed in […]
• Food Insecurity and What We Can Do to Help Attention Material/Credibility Material: Imagine a day when you have little strength and energy – you feel weakness and soreness – the feelings are rather unpleasant. Now imagine that you feel this discomfort and lack of […]
• Junk Food and Drinks: Ban on Advertising The reason youngsters are attracted to junk food is that they do not get the actual flavors at their home and then they are less attracted to original and healthy food as compared to junk […]
• Representation of Food in the Importance of Being Earnest In a large extent, food is also used as a sign of respect and hospitality to visitors and also as a form of socializing.
• Food Security Crisis Resolution To ensure the situation does not run out of hand, the global body Food and Agricultural Organization has been at the forefront since time immemorial to cater for issues related to this basic human need. […]
• Designing a shopping centre food court outlet The design itself The food court outlet will specialize with the sale of fried potatoes, a fast food which is immensely purchased by the customers from the area.
• Globalization and Food Culture Essay The interviewee gave the examples of France, America, and China in her description of how food can affect the culture of a place and vice versa.
• Hospitality Management: Food & Beverage Service The art of catering goes beyond providing food and beverages and extends to the ambience of the eating place and the quality of service received.
• The Food and Beverage Industry Role in the Tourism The essay begins by looking at the food and beverage industry in general, and then proceeds to look at the main sectors of the industry.
• Determinants of Food Supply and Demand Due to high demand for vegetables and fruits, producers increase production and supply in order to fulfill the needs of consumers.
• Food Production and The Environment So all aspects of production – the cultivation and collection of plants, the maintenance of animals, the processing of products, their packaging, and transportation, affect the environment.
• Quality and Value of Food Preparation of food of good quality means use of ingredients of good quality thus food production by farmers affects directly the quality and value of food.
• Global Food Crisis: Political Economy Perspective In effect, the loss of power to international institutions, decentralization of resources and privatization of powers are political economic factors that have worsened political and economic stability of developing countries making them more vulnerable to […]
• Jamie Oliver’s TED Talk Teach Every Child About Food In his TED talk, Jamie Oliver addresses the problem of obesity and unhealthy food options offered to children at schools.
• Food Critiques for the Three Dishes: Integral Part of French Cuisine One of the most notable things about this dish is serving the legs with a celery puree, or sauteed chestnuts or chestnut puree. This chef is regarded as one of the most notable innovators in […]
• Health Effects of Junk Food Intake Notably, the consumption of junk food has become one of the major health issues that destabilize the health of individuals and groups in contemporary societies.
• The Impact of Food Habits on the Environment The topic of this research is based on the issue of human-induced pollution or another environmental impact that affect the Earth and dietary approaches that can improve the situation.
• The Disadvantages of Canned Food From this perspective, canned food is considered to be harmful to health as the added sugar and trans fats in it can lead to the appearance of serious medical problems.
• Chocolate Ice-Cream: Food Product Case In the case of Chocolate ice-cream, the flavouring added is normally chocolate. Chocolate ice cream is the second most common type of ice cream in the world after vanilla.
• The Organizational Structure in Kraft Foods Group It is imperative to note that the organization structure is the one that influences communication within the organization. One of the secrets to the organization’s success is the depth and quality of its employees.
• Chipotle Company’s Food Crisis After the food poisoning occurrence, the local and federal authorities tried to ascertain the reason for the outbreak, but the tests they conducted could not confirm the ingredient that caused the illness.
• Food Waste Recycling Benefits Through the analysis of Gupta and Gangopadhyay, it was noted that food waste was one of the leading preventable contributors towards the sheer amount of trash that winds up in many of the today’s landfills.
• Small Mobile Food & Drinks Shop: Business Project Time constraints are often decisive in the world of business, which is a good point for healthy shops to switch to a mobile food service offering delivery as an option.
• Fast Food Effects on Human Health The phenomenon results in the ideological perspectives of increased obesity and the emergence of lifestyle diseases. The popularity and consumption rate of fast-food restaurants is one of the trending issues in cities and towns.
• Geography of Food. Restaurant Review Carino’s Italian grill was located in Doral at the center of Miami making it accessible to most people. The food was of moderate quality.
• Food Contamination and Adulteration: Environmental Problems, Food Habits, Way of Cultivation The purpose of this essay is to explain reasons for different kinds of food contamination and adulteration, harmful contaminants and adulterants and the diseases caused by the usage of those substances, prevention of food contamination […]
• Food & Beverage Choices and Health Impacts This written report presents the analysis of my Meal Summary Report, Nutrients Report, and Food Groups and Calories Report to reveal the factors affecting my food and beverage choices, compare the latter with SuperTracker’s Recommended […]
• Chinese New Year Foods: Chinese Culture and Traditions This piece of work will give an in depth discussion of Chinese culture with the central focus being on the Chinese New Year Foods and its relationship with the changes that have been experienced in […]
• Pros and Cons of Food Dyes: Experiments With Food Ramesh and Muthuraman argue that there is a certain association between the increased use of food colorants and the elevated rates of ADHD in children.
• Multinational Food Corporations & Eating Patterns in New Zealand In this report, the connection between eating patterns in New Zealand and the performance of multinational corporations such as Coca-Cola and McDonald’s will be investigated and disclosed.
• Food Safety and Its Application The realization that low temperatures slow down the growth of microbes and the process of food spoilage led to the invention of refrigeration.
• Food Security: The Main Challenges The attainment of food security is a key challenge faced in the contemporary world; it is caused by industrialized agriculture, which affects the climate, problematic balancing between agriculture and the environment, and the inability of […]
• Why Junk Food Should Cost More Than Healthy Food In order to persuade the audience that a solution to this problem is the change of prices to make healthy food more affordable, a problem-cause-solution approach will be used. According to Elementum, to understand the […]
• “Food Colombusing” and Cultural Appropriation Authenticity in cuisine defies efforts to create an all-inclusive and integrated world in which one is allowed to enjoy and feel the attributes of a culture that is not theirs.
• The Fast Food Industry Lots of people claim that the growth of the rate of obese people correlates with the growth of fast food chains in the region.
• Food Security and Growing Population Thus, nations have to address the problem of feeding the increasing global population amid the challenges of the production of adequate food.
• Dubai’s Food, Dress Code and Culture Religion is an important in aspect in Dubai because it influences the lifestyle of the people and forms the foundation of their culture.
• Food Service System: Overview Through the system, quality control is achieved through the quality of components, menus, and recipes chosen by the director. The rationale for ready-prepared system involves mass-generation and freezing of food items which might lower labor […]
• Food Analysis and Its Methods in Practice Food analysis is the field that handles the use of diagnostic processes to characterize food substances and their components. The purpose of this experiment was to conduct a food analysis of an unknown sample and […]
• What Role Does Food Play in Cultural Identity? From the point of view of cultural studies, such a model of nutrition speaks more about the absence of global roots, the absence of deep moral guidelines, and not about the convenience of the process.
• Impact of Food on Human Health and the Content of Diet People who are living in cities never get the chance to taste catfish so they even say that catfish is used by the people of low status.
• The Impact of Climate Change on Food Security Currently, the world is beginning to encounter the effects of the continuous warming of the Earth. Some of the heat must be reflected in space to ensure that there is a temperature balance in the […]
• Major Reasons for Food Prices Increase Admittedly, one of the major reasons for food prices increase is the use of corns for fuel production. The increase of fuel prices created a great temptation for farmers to produce ethanol instead of corn […]
• Quality Management in Food Industry: PDCA and Six Sigma This cycle, which is widely used in food industry, represents the essence of realization – the so-called “general functions of management”.
• Analysis and Significance of Food Moisture Content Fish food had the least moisture content and the lowest water activity of 0. The meat had the highest moisture content and a high level of water activity of 0.
• The Negative Consequences of Employing High School Students in Fast Food Restaurants In addition, high school students should be advised that education and their careers are more important as compared to working at fast food restaurants.
• Food Preferences and Nutrition Culture I gave my mother the recipe and nowadays, each time I visit her, she makes me a bowl of chicken noodle soup.
• Healthy Fast Food Restaurant The project committee has ensured that this project has a number of strengths as it is introduced in this competitive market.
• Indian Culture, Food, Temples, and Clothing Key Terms: Traditional dresses, Indian fashion, saree, headgear Claim: Despite the inevitable impact of globalization and westernization, India is a country that could preserve its culture by wearing traditional clothes. It is normal to see […]
• Classification of Healthy Food: Healthy Eating Habits Vegetables are good for the body since they contain minerals and vitamins. They also help keep the bloodstream clear and they are very healthy foods.
• The Egyptian Diet: Sociology of Food and Nutrition This paper compares and contrasts the concept of food and the culinary practices of the Indian and Egyptian cultures and their effect on the health outcomes of the people.
• Nanotechnology in the Food Industry The presence of PEG in the copolymer makes the surface charge less negative, thus enhancing the interaction of the nanoparticles with food compounds in the process of coating the food or the food ingredients.
• Food: How Technology Has Changed the Way We Eat? These foods could cause harm to the consumers, who in most cases are not sure of the ingredients used to prepare them, and that may pose a health risk.
• Food Industry: Organic Restaurant The restaurant will capture the social environment and provide the necessary menu for this field. In the cultural environment, the chefs employed in this restaurant have been highly trained to produce several ethnic dishes to […]
• Using Food Preservatives Ethical At present, the use of chemical food preservatives have gained prevalent use as many people have become tailored to the convenience of buying food that is already prepared, instead of preparing and preserving their food.
• Food, Eating Behavior, and Culture in Chinese Society The majority of the food and the cookies were not an actual part of the Chinese cuisine. The issue of the origin of the fortune cookies demonstrates the global intersections.
• Investigation of a Food Poisoning Incident This paper proposes a Departmental Policy Document in a bid to detail the accountability of the department in the investigation of a Salmonella food poisoning outbreak.
• Future of Genetic Engineering and the Concept of “Franken-Foods” This is not limited to cows alone but extends to pigs, sheep, and poultry, the justification for the development of genetically modified food is based on the need to feed an ever growing population which […]
• New Food Product Development In most cases the food may be free of pathogens but if the environment of preparation is full of normal flora, the possibility of gross contamination of food may take place and this is the […]
• Chemicals in Foods: Natural Components and Their Toxic Properties In order to ensure the safety and health of the consumer upon the consumption of foods, it is important to establish procedures that are in a position to assess the types of health risks that […]
• McDonald’s New Strategy Toward Healthy Food The identification of current challenges faced by McDonald’s reveals that the future strategy needs to address the problem of healthy food, help to improve the public image of the company and renovate the franchising system […]
• Motivational Issues in the Fast Food Sector Fast food refers to a type of cuisine produced in mass and marketed by some eateries, presentation stands, and service establishments for fast and effective production and delivery.
• Analysis of a Look at the Fast-Food Industry by Eric Schlosser For the presentation of various arguments, the use of statistics involved in the employees and the increased amount of production due to division and specialization of labor and the production process improved the validity of […]
• Food Hygiene Inspection of a Food Premises and the Intervention Strategies The need to conduct this inspection was necessitated by the complaints that were received from the customers about the food served at this store.
• Wendy’s Fast Food Restaurant The design has the potential to elaborate on the cause of failures inherent in the establishment and possess the capacity to make recommendations on combating the challenges.
• Brazil Food Culture and Dietary Patterns The Brazilian food culture is made up of a variety of mostly traditional dishes that have their background from the history and culture of the country.
• Chemicals Used for Microbial Preservation of Food Usually, this chemical is used in the preservation of meat. It is common in the form of powder and white in color.
• Organic Food Is Not a Cure for Environmental and Health Issues For instance, the same group of scientists claims that the moderate use of pesticides in organic agriculture is particularly important to consider while purchasing food.
• Food Products: Tomatoes and Juice Preservation This Unico package only states that tomatoes are from the Mediterranean, which reflects on such food consumption trends as gourmet convenience and cleaner labels.
• Food Culture in Mexican Cuisine It is bordered on the north by the United States, on the south and west by the Pacific Ocean, and on the east by the Gulf of Mexico and the Caribbean Sea.
• World Food Program Addressing risks to food and safety Food safety and public health entail core issues to the policies of the WFP in addressing food security across the globe.
• Eco-Friendly Food Product Production and Marketing The innovation of the airfryier has not only been a benefit to the health of the people but it also helps in the conservation of the environment.
• Food Ethics Pojman notes that the government has enough resources and manpower to monitor operations of various food processors and determine the health conditions of the food they present to the public.
• The Junk Food’s Risks Junk food has high content of fat and cholesterol that leads to clogging of the heart arteries. The content of many junk foods is unhealthy and it may expose the brain to premature aging and […]
• Food Web and Impact of Environmental Degradation In the course of this paper, ‘conservation’ refers to the preservation of natural resources that are, in any way, involved in the functioning of the food web.
• The Importance of Food Safety in Live The food control system is an internationally recognized system that details various elements that are involved in food handling and to ensure safety and fitness for human consumption.
• McDonald’s Digital Campaign “Our Food. Your Questions” The digital campaign designed to answer the questions that have been bothering the consumers of fast food for a long time, provide transparency and get rid of the myths that make a negative impact on […]
• Improvements of Supply Chain Processes in the Fast Food Industry: Subway The purposes of the research are to analyze the service delivery stage of the internal supply chain process typical of the Subway restaurants located in Dubai, the United Arab Emirates; identify drawbacks in these areas […]
• The Consequences of Fast Food The most evident effect of fast food is obesity among others and these effects are what will be considered as the basis of discouraging the intake of fast food while encouraging other healthier options.
• Dietary Record of Seven Days of Food Intake This paper aims to analyze the record of seven days of food intake, with regards to the quality and quantity of the intake, the time of the day, the size and distribution of the foods […]
• The World’s Food Problems’ Solving When the population of a country increases, there are some associated problems that will automatically arise such as increase in the level of unemployment which leads to food problems in the developing countries.
• The Food Preservation Techniques Convenience food became the go-to as America got preoccupied with vehicles and the freedom to travel around their cities and neighborhoods and as postwar America worked. Processing the ingredients and sending them to the eateries […]
• Food Security: Sustainable Development While reading this part of the chapter, I realized that the majority of the land is used to produce meat products.
• Saudi Food Industry’s Overview and Market Size Although state-owned companies play a big role in the economic development of the KSA, it is mostly the independent consumer food service that has been affecting the development of the KSA food industry.
• Food Industry: The Problems Caused by the Corona Crisis The food and beverage sector has been significantly affected by the Corona crisis, and the issue should be addressed to alleviate the collapse of the industry, especially in the most affected regions.
• Problem-Solution on Convenience Food in Singapore The overconsumption of convenience food and ready-to-eat meals is an acknowledged problem for many countries that endangers the population’s health and lifespan.
• American Food, Its History and Global Distribution The adoption of the different styles of cooking and foods and the fusion of these foods has made them American. Some of the animals they hunted included the buffalo, wild turkey, and the bear.
• Ethos, Logos, Pathos in the Food, Inc. Documentary In the documentary, there are many instances of its makers providing viewers with the factual information, as to the discussed subject matter, which is supposed to convince the latter in the full legitimacy of people’s […]
• Food Security and Sustainable Local Food Systems The lessons will be tailored to ensure that the community can be in a position to influence policies related to food security and sustainable food systems in the area.
• The Governmental Role in Food Safety The government has the mandate to supervise the overall procedures that are undertaken for food to be made from the farms to the shelves.
• McDonald’s Corporation: Analyzing Fast Food Industry A glance of the profit margins of the major players in the US industry will provide a more clear perception of the fast food industry’s success in 2009 in global perspective: Key Competitors Profits 2009 […]
• Healthy Eating Plan by Food Pyramid When it comes to the social aspect of obesity I am well aware that it can sometimes cause low self-esteem, especially on campus, in the office, as well as in the community.
• Food and Nutrient Security Situation in Pakistan In this respect, Pakistan needs to deepen its understanding of the scales of the food insecurity problem, highlight future problems, and define agricultural policies and food security programs that could reduce the vulnerability of rural […]
• The Food Served in Venice: World Famous Italian Foods Venice is located in Northern Region of Veneto is home to Italian food customs and food here is different in taste from other regions of Italy. There are some food customs which are common and […]
• Impacts of Fast Food on Childhood Eating Habits The author’s claim that lack of nutritional information on fast food packaging is a major cause of obesity among children and teenagers is not true.
• Diabetic Diet and Food Restrictions Diabetes is a disease caused by the inability of the body to control blood sugar because of the lack or inadequate production of insulin by the B cells of the pancreas.
• The Reasons Behind the Popularity of Fast Food in the Context of the Lebanese Market Nowadays, in Beirut, the variety of traditional dishes which can be prepared quickly and served as fast food is amazing, from the kebab, to the falafel; most dishes are represented.
• Food Scarcity Factor in French Revolution Many writings and works devoted to the investigation of European history in the 18th century have captured the chronicles of a long-term hunger that was spread across France on the eve of the Revolution.
• Eco-Friendly Packaging for Food and Beverage Industry This product was chosen because of the direct impact of the quality of food products on the health of ordinary people regardless of the region of living of country of origin.
• Checkers and Rally’s Fast-Food Chain Analysis This paper includes a brief analysis of Checkers & Rally’s, one of the leading fast-food chains in the USA. It is necessary to note that the threat of entry is quite serious as many entrepreneurs, […]
• Globalization and Food in Japan We have the McDonalds in the developed countries and it has influenced food market in Japan, so continued globalization will affect cultures in all countries in the world, including developing countries.
• Organic Farming for Sustainable Food Production The article is titled “Will Organic Agriculture Feed the World,” and it provides its readers with an overview of the statistics that apply to the sustainability of organic farming.
• Hotpot Concept and Cultural Value The history of the Chinese hotpot goes back to the past 1000 years even though the roots of the delicacy are in Mongolia.
• Food and Wine Tourism From the Australian perspective, wine tourism is the paying of a visit to the wineries and or wine making regions in order to experience and enjoy the unique features of the contemporary lifestyle of Australia […]
• Influencing Consumer Behavior: the changing image of ‘fast food’ Some of the factors that consumers may be influenced with include the cost, what their friends and family members say, where the restaurant is located, the duration the meal takes, and by how the consumers […]
• Survey of Food Allergies in the UAE The purpose of this research paper is to create a survey about food allergies in the UAE with the aim of establishing the seriousness of the situation within the region.
• Does Healthy Food Prevent Obesity? To instill the discipline of eating healthy, mothers should train their children on the right meals, at infancy; they should be kept off junk foods and in-organic foods as possible.
• Environmental and Industrial Analysis of UK Food Manufacturing Companies Technological Analysis The technological analysis has affected the Tasty Bake Company positively in that the global transport infrastructure has greatly improved in the recent past and this has enabled it to market its products widely.
• The Fast-Food Industry and Legal Accountability for Obesity The principle of least harm in ethics is closely associated with the fast food industry; this is mainly because of the basic fact that fast food increases chances of obesity to its consumers.
• Should All Genetically Modified Foods Be Labeled? According to this scholar, members of the public are always comfortable with the idea of not labeling the genetically modified food.
• Fast Foods More Harm Than Good The rest of the life of such a child is upsetting as the child is ridiculed in and out of school, through his/her adolescence, and even in college.
• Food, Customers, and Culture in the Grocery Store There also were many alcoholic drinks, and the section with beer was among the largest; lemonades, juices, and smoothies were also present. Both the store labels and the food labels quite often stressed the low […]
• Poverty and Global Food Crisis: Food and Agriculture Model Her innovative approach to the issue was to measure food shortages in calories as opposed to the traditional method of measuring in pounds and stones.
• Food Choices in the United States Food choices in the US are influenced by factors such as the food environment and food companies interests. Food environment and the most accessible food options are the basis of food choice.
• Sea Foods in the Environment Protection Context Further, the purpose of the website is to give information that seeks to reward the efforts of people who protect and safeguard the ocean and seafood supplies such as lobsters.
• Foodways: Cultural Norms and Attitudes Toward Food The nomads’ society in Yakutia focuses on horses, reindeer, and cow herding because venison is the standard component of their nutrition. Compared to Americans, Yakutia’s nomads are more traditional in the gender division of labor […]
• Impacts of Climatic Changes on Food Insecurity Climatic changes have heightened food insecurities in many countries; the changes have attracted many scholars to the matter prompting studies that have shown that mixed cropping, as well as the use of modern technologies, is […]
• Food Truck Business Presentation The overall cost is $29, but most of the ingredients are sold in packages, so the expenses and the number of servings will be higher.
• Analysis of Push and Pull Factors in Food Travel Motivation The implementation of the pull strategy is aimed at providing a powerful and long-term information impact through the media on the end consumer of the product.
• The Role of Food for Sustainability in the Built Environment Sustainability refers to a movement that attempts to meet the needs of the present generation without compromising the capability of the subsequent generations to meet the needs of the future.
• Sociology of Food and Nutrition The perspective of sugar as the cause of diabetes originate from the influence of the Whites on food and nutritional habits of the Aborigines.
• The Aspects of Food in the Hindu Religion According to Hinduism, the right kind of food has to be eaten; this is because of the role that food plays in a person. Food among the Hindus is respected and taken with a lot […]
• A Sociology of Food and Nutrition: Unity of Traditions and Culture In Buddhism, there is also a reminder about the preferences in food and in terms of how and when to eat it, in particular.
• Introducing Infants to Semi-Solid Food Psychological readiness is expressed in the child’s interest in solid food and the desire to try it, and physiological readiness may be manifested by the ability to consume and digest food properly.
• Rice: Food Ingredient as a Currency Asia is considered to be the homeland of Rice: in Asia, and to be exact, in the north of modern Thailand and Vietnam, has started to cultivate rice for the first time.
• Food & Drug Administration: Federal Health Agency To be healthy, people have to understand the importance of the use of radiation-emitting products, the participation in vaccination and blood control, the discussion of veterinary affairs, and the evaluation of cosmetics and tobacco products.
• Disguised Observation: Students Food and Drink Preferences As the aim of the research is to food and drink preferences of students and the peak hours, disguised observation will be used.
• The Science of Why You Crave Comfort Food To support and strengthen this claim, the author refers to scientific findings that indicate a connection between preferences in comfort food types and the meaning of specific foods for each individual.
• Imbalance in Food Supply and Growing Demand Shifts in supply can also be caused by a shock in the rise of technological advances, globalization, and the efficiency of the supply chain.
• Takeaway Food in Saudi Arabia: Business Plan The Saudi government has diversified its economy to the private sector involvement especially in the food production. The main drivers of the food sector in Saudi Arabia are its huge population and the increased growth […]
• Food Production Workshop Instructional Plan Workshop participants will have an incentive to start participating in the process of making policies related to food security. Workshop participants will have an incentive to increase cohesiveness in the community.
• Nutrition Process: Eating Healthy Foods The purpose of this paper is to encourage people to stay healthy by eating healthy foods. The paper intends to explain to people some of the critical areas of nutrition they need to be aware […]
• Local Food Production in Malaysia According to the Ministry of Agriculture, the main challenge facing the agricultural sector is the lack of self-sufficiency in the production of food crops and over-reliance on food imports.
• Food and Beverage Development This paper focuses on how food production and food consumption has affected the eating habits and led to the introduction of junk foods because of the production and consumption factors.
• Global Challenges Faced By Fast Food Companies For instance the price strategy is usually determined by a number of factors such as the number of competitors in the market, the availability and costs of raw materials and the existent product substitutes in […]
• Human Services: Technological Equipment in the Food-Processing Sector Secondly, the use of technological equipments will enable operators in the sector to further, enhance safety of food items, quality standards, processing techniques and delivery of services.
• Good to Eat: Riddles of Food and Culture by Marvin Harris Good to eat is a thought provoking and intellectual journey that the author takes, in terms of the different kinds of food habits adopted by various groups of people and the reasons behind such habits.
• Rice: Thailand Native Foods Thus, rice is the staple food of the Thai people and especially the jasmine variety of rice which makes up the largest portion of the Thai cuisine.
• Food Diary: Nutrition Opportunities and Challenges I need to improve the amount of protein and dietary fiber I consume by adding peas, lentils, chickpeas, and beans to my diet.
• Inventory Control in the Food Industry To formulate a mathematical model to optimize cost in inventory control, it is critical to consider different aspects of inventory control that significantly contribute to the formulation of the model and the reorder policies.
• Food Work in the Family and Gender Aspects of Food Choice The previous lessons reveal the main ideas of that distribution and add some additional information about the appreciated appearance of a man and a woman, the way people take it and how society influences the […]
• Food and Drug Administration Importance The agency operates in the fifty states, the District of Columbia, American Samoa, Puerto Rico, the Virgin Islands, Guam, and the other U.S.
• Food and Taste Process Issues It is now accepted that certain areas of the tongue have a higher ability to taste those tastes, but they are also able to sense all the other flavors.
• Casa Vasca Restaurant’s Food Safety and Sanitation As the restaurant is open daily, I have visited it once during the working days and on the weekend to compare whether the restaurant practices or service differs on regular days and at the weekends […]
• Food and Culture Links Many publications have tried to convince people that the food they eat is a product of their culture and that culture defines the different tastes they have for foods.
• The Fancy Street Foods in Japan: The Major Street Dishes and Traditions It is easy to note that the outcome is an opposite of the ordinary boiled eggs that have a firm albumen and soft yolk. The centre of the food is soft and gooey while the […]
• Food Labels and Food Security It is imperative that food companies display the real food ingredients on the back of the food package because food safety is a serious problem in today’s society.
• Optimizing Production in the Food Industry The realization that tones of food end in landfills through irresponsible habits should drive people to engage in rational behavior about consumption, and storage of food. Also, correct societal perception would help in instilling the […]
• An Analysis of Marketing Strategies of Local vs. International Brands in the Fast Food Sector This comes as no surprise, considering that the UK is one of the world’s largest economies in the world, has one of Europe’s highest populations and is the largest consumer of fast food in the […]
• The Food Impact on Health In the UK, for instance, many of the edible products sold in the supermarkets are contaminated thus affecting the health of the people and most products, especially pastry products, have a lot of sugar, fat […]
• The Entrepreneurial Journey of Foods Future Global This ideology led to the opening of a Grassroots Pantry, a vegetarian restaurant, to help attain the goal of healthy eating habits.
• The Culture of Fast Food Consumption
• American Food Industry: Panera’s Value Chain
• Food Insecurity in Maryland State
• You Are What You Eat: How Does Food Become an Addiction
• Molecular Gastronomy Trend: Gastronomy and Food Science
• The Canine Health: Food, Vaccination, and Hygiene
• Food Insecurity in the US: The New Face of Hunger
• Food Safety Policy for a Music Festival
• Nutrition: Chemical Composition of the Food
• Organic Foods: the Best Solution or Not?
• Food Costs Reduction in a Food Establishment
• Making Healthy Foods Available to the Poor People
• Food Texture in Packaging of Cakes, Pastries and Sweets
• Writing on Preservation and Distribution of Food
• Foods Crises in Uganda Issue Analysis
• Food Inspection Procedures in Saudi Arabia
• Food Business and Government Regulation in the US
• East Asian Food and Its Identifying Factors
• Do-Do Online Fresh Food Supply LLC’s Business Plan
• “How to Solve the Food Waste Problem” by Chavich
• The Concept of Food as a Leisure Experience
• Expanding the Australian Food Processing Industry into the United States
• Food additives: Artificial sweeteners
• The economical aspects and different perspectives for fast food industry in Canada
• The Food and Beverage Sector
• HRM in the Fast Food Industry: US, Germany, and Australia
• UK Food Retailing Industry
• Fast Food’s Main Detrimental Effects
• The Jungle and Fast Food Nation
• Food Retailing Industry in Turkey: Self-Sufficient Economics
• Food Processing and Farming Methods
• Zero Hunger and Food Production in Abu Dhabi
• Effects of Food Advertising in Australian Television on Children Aged 5-12 Years
• Impact of Food Waste on Climate Change
• The Pleasures of Eating: Food and Consumer Culture
• Food and Farming: Urban Farming Benefits the Local Economy
• Food Insecurity: Key Principles
• American Fast Food in Foreign Countries
• Food Is Dangerous: Nutrition Transition
• The Study of the Anthropology of Food
• Food and Water Shortage: The Negative Effects
• World Civilization History: Food Preservation Using Conventional and Modern Methods
• Main Reasons for Establishing Food Banks
• Nurses’ Food Security Policy Advocacy
• Food Security Policy Problem Analysis
• Pathophysiology of Stress, Processed Foods, and Risky Alcohol Consumption
• How Food Tank Solves Issue of Food Insecurities
• Food and Beverage Brands’ Expansion and Site Selection
• Food Waste Management: Impact on Sustainability and Climate Change
• The “In Defense of Food” Book by Michael Pollan
• Poor Food Security Rates in Guatemala
• Pandemic Effect on Texas Food Supplies
• Can the Human Race Survive Without Genetically Modified Food?
• An Argentinean Food Product Launch in Uruguay
• Fast Food: What We Eat by Eric Schlosser
• Implications of the Russia–Ukraine War for Global Food Security
• The Heinz Food Processing Company’s Information
• Hunger Crisis and Food Security: Research
• Food Security, Improved Nutrition and Sustainable Agriculture
• The Truth About Food Addiction in Society
• Care for Real: Racism and Food Insecurity
• On-Campus Food Services: Part-Time and Full-Time Students
• An Automation Business Plan in the Food Industry
• The McDonald’s Food Sustainability Model
• The Actuality of Issue of Food Safety
• Food Supply Issues During Warfare
• Safety of Food: Weaning Management Practices
• Food Purchase Behaviors in Australia: Impact of Marketing and Ethnicity
• The Electronic Food Processor Project Management
• Coalition in Solving the Lack of Food Resources
• Sustainable Development and Water-Food-Energy Nexus in Sweden
• The Effects of Fast Food Consumption on Obesity
• The Fast Food Mass Production Problem
• The Junk Food Issue in Australia
• Work Experience at PH Food Inc.
• Food Macromolecules – Lipids, Carbohydrates, and Proteins
• The Gourmet Food Retail Store’s Business Plan
• Factors Involved in Creating a Food Business
• Food Deserts and Their Negative Effects
• COVID-19 Vaccines: U.S. Food and Drug Administration
• The Food Tax in Oklahoma Articles
• The Problem of Obesity: The US Food Policies
• Prerequisites for Reforms in the Local Food Movement
• One Aspect of the Modern World That Bothers Me Most: Food Scarcity
• Aspects of Food and Nutrition Myths
• JBS S.A. Food Business in Brazil
• Fast Food Restaurant: Emergency Procedure
• Genetically Modified Organisms (GMOs) in Food Production
• The Asian Food Industry After the COVID-19 Outbreak
• Food Banks Board Members and Cycle of Poverty
• Trends in Food Sources and Diet Quality Among US Children and Adults
• The ‘Food Desert’ Times in the United States
• Sustainable Business of Food and Beverage Delivery
• Casa Mono: A Multi-Sensory Experience as a Food Critic
• Food Waste in American Hospitals
• Operations to Ensure Food Safety
• The Peking Duck Food System’s Sustainability
• Food Preservation Methods and Their Classification
• Food Safety Modernization Act and Its Importance
• Relation Between Food Policy and Politics
• Salmonellosis and Food-Borne Poisoning
• Drive-Thru Dreams and Fast Food Nation by Adam Chandler
• Impact of Food on Health of Kids and Adults
• A Food Truck Business: Project Summary
• Organizing a Food Waste Awareness Campaign
• Healthy Nutrition: Affordable Food
• If Slow Is Good for Food, Why Not Medicine?
• The Impact of Food Security of a Country on Its Political and Cultural Aspects
• Multicultural Food Marketing Techniques
• Food as Ritual Video by Crittenden
• Slow and Fast Food Values by Alice Waters
• Immigrants’ Employment in Agriculture and Food Processing
• The Impact of the Food Industry on the Environment
• The Necessity of Chemical Food Additives
• Food Scarcity During Pandemic in Montgomery County
• Data Driven in Food Production Companies
• Blame It on Fast-Moving Food Industries or Personal Irresponsibility
• Importance of Accession to Healthy Fresh Food Regularly
• Preserving Food Hygiene and Safety
• Food Banks in Canada and Their Relevance
• Impact of Fast Food on Human Body
• Overpopulation and Food Production Problem
• Food Advertising and Its Effects on Children
• Food in The Book of the Dead. The Food History
• How Fried Foods Affect Nutrition for Young Adults
• Nutrients: Food and Nutrients in Disease Management
• Food Safety and Organic Growing in the USA
• Farm-to-Table Food: Dissemination Portfolio
• The Community Mobile Food Truck for Children in Macomb County
• Employee Retention & Staff Turnover in Fast Food Industry
• Inadequate Food Choices for Americans in Low-Income Neighborhoods
• Fritter’s Fast Food Restaurants: Overview
• Food Manufacturing: Term Definition
• Pasteurization: Processing Food Substances
• Healthier School Lunches Without Processed Foods
• E-Commerce as a Fast-Growing Trend in the Industry of Food
• Food Insecurity in Philadelphia, PA: Literature Review
• The Truth About Fat: Fast Foods and Obesity
• Primary Scales for Quinoa-Based Organic Foods
• Reducing Food Waste Problem by Creating a Platform to Sell Expiring Food
• Food Security Under Hot Climate in Saudi Arabia
• Food Insecurity in the US: Feeding the Richest Country
• Research and Experiments: Molecules in Food, Photosynthesis
• Ethical Ramifications of Eating Specific Food
• Sustainable Development in the Food Industry
• Genetically Modified Food: Health Risks
• American Agricultural and Food System
• Food Insecurity in the Gulf Region
• The Environment of Fast Food Chains
• Whole Foods Market in 2008: Vision, Core Values and Strategy
• Loving Organic Foods by Diligent Consulting Group
• Customer Loyalty in Fast Food Industry Under Current Economic Crisis
• TED Talk “Teach Every Child About Food”
• Consumers’ Behavioral Intentions as to Organic Food Products
• Promoting Fast Food Ingredient Awareness
• Global Population Growth and Increased Demand for Food
• Wildlife Conservation and Food Safety for Human
• The Role of the Flavor Industry in Processed Food
• Food Desert Investigation and Analysis
• Polysaccharides in Foods
• Effects of Food Challenges to Health
• The Fast Food Restaurant Market of Canada
• The Food Justice Social Movement
• The Impact of Food Demand Upon Areas of Outstanding Beauty
• Dog Food by Subscription: Service Design Project
• Organoleptic Properties in Foods: Substance Density Value
• Strategic Planning of Whole Foods Market
• Food Processing and Preservation Methods
• Ideology of Fast Food Industry Development
• Canada Food Guide Overview
• Food Safety and Information Bulletin
• COVID-19: Supply Chain Management Challenges of Food Industry
• Food Safety in the Modern World
• Distinguish Unpleasant Tastes From Food Reactions
• Food, Music and Verbal Communication in China
• Impacts of H7N9 Virus and Food Contamination at Maleic Acid on Inbound Tourism for Elderly to Taiwan
• Changing the Food Journal After Every Month
• The Chemical Composition of Food
• The Sunshine Wok: Food Hygiene Inspection
• The Intervention Plan For a Food Poisoning Incident
• Food Provision at the Annisburgh District Music Festival
• Biodiversity and Food Production
• The Fast Food Culture in Saudi Arabia
• Consumptions of Fast Foods Among Youth in Saudi Arabia
• Fast Food and Gender: Is There a Relation?
• Genetically Modified Food: Analysis and Implications
• Julia Food Booth: Business Decision Analysis
• The Routine Food Hygiene Inspection
• Food Borne Diseases Associated With Chilled Ready to Eat Food
• Food Hygiene Legislation in the UK
• Facing Food Insecurity: Causes & Current Programs
• Nutrition: Preventing Food Born Diseases
• Safe Food Handling for Optimum Nutrition
• Obesity Prevalence and Fast Food Restaurant Prevalence
• Regulation of the Fast Food Industry: Review
• Nutrients and Food Guide Pyramid Recommendation
• Brand: An Exceptional Food Experience
• Food Stamp: Supplemental Nutrition Assistance Program
• Personal Reflection of the Book “In Defense of Food”
• The Food Industry as a Threat to Public Health and Food Safety
• Food Security: Limiting the Use of Antibiotics to Reduce or Slow the Antibiotic Resistance
• Food and Grades of Students at School
• Food Product Trends Related to Consumer Demands
• Fast Food: What Is Really in It?
• Are Packaged Foods Fat-Free Products?
• Investigation of Orange as a Food Commodity
• Public Service Bulletin: Food Safety Issues
• Fast-Food and Tobacco Industry Regulation
• Recommendations for Food Security
• The Application of Arginine Pyroglutamate as a Food Additive
• Raising Awareness on Food Poisoning Among Children Riyadh
• Food Security and Macroeconomics Discussion
• 21st Century Guiding Principles for the Location of Foods In a Supermarket: Maximizing Profit or Maximizing Health
• Nutrition. 3-Day Food Intake
• Magnesium in Food and Dietary Allowance
• Polymerase Chain Reaction-Based Diagnostics for Pathogens in Food
• Food Diary Project: Dietary Recommended Intakes (DRI)
• “The Bitter Truth About Fast Food” by Schlosser
• Sugar Is Back on Food Labels as a Selling Point
• Overnutrition, Obesity, and Food Insecurities as the Global Concerns
• Keeping a Food Diary: Control of Calorie Intake
• Entrepreneur Ayesha Khan and Her Food for Employees
• Biotechnology and Animal Welfare: How Genetically Modified Chicken Serves the Demand in Fast Food Chains
• The Food of Easter Holidays: The Roots of the Easter Tradition
• Healthy Food With Proper Rationing and Balanced Meal
• European Union Health Law and Food Law
• Rhetorical Analysis on Healthy Food and Labeling Problem
• Food Safety Policy and Inspection Services
• Independent Food Safety Inspections in US Restaurants
• The Problem of Food Safety and the Spread of Various Diseases
• Protecting Americans From Food-Related Illnesses
• The Supply and Demand for Energy Foods and Beverages
• Home Isolation Survival Kit: Food Kits for Emergencies
• Quality System Implementation in Greek Food Sector
• New Food Movements: The Raw Foodism
• Festive Food in Chinese-Vietnamese Fests by Nir Avieli
• Food Addiction and Obesity in Children and Teens
• Food Security and Environmental Designers
• Agriculture and Environment: Organic Foods
• Adverse Impacts of Food on Human Health: Toxicity, Nutritional Deficiency, and Allergenicity
• Fast-Food and Restaurant Strategic Marketing
• Gastronomy in Commercial Food Science Operation
• Is Genetic Engineering an Environmentally Sound Way to Increase Food Production?
• Kudler Fine Foods Analysis and Promotional Strategies
• Flavours of Chittering Food & Wine Festival: Analysis
• Organic Food as a Viable Option for Consumers
• Genetically Modified Foods: Substantial Equivalence
• The Demand for Food in South Africa
• Agro-Food Geographies: Food, Nature, Farmers and Agency
• Safety and Quality: Food Contaminants and Adulteration
• Americans` Unique Dietary Patterns and Food Preferences
• Appropriateness of a Food Production and Service
• The Specificity of Chinese Culture in Terms of Food and Music
• Functional Food: Definition, Types, Benefits
• Beef Industry: Nutrition and Food Safety Analysis
• Science Nutrition: Controversies in Food and Nutrition
• 3D Printed Food and Utensils Safety
• Meatpacking and Fast-Food Industry: Making a Better Tomorrow
• Meat and Fast-Food Industry: What Are We Eating?
• Fast Food Epidemic: The Dark Side of American Meal
• Fast Foods Popularity: Causes and Effects
• Texture Description of Food for Preschool Children
• Water Efficiency in Food Production: Food Security, and Quality of Life
• The Analysis of the Annual Amount Spent on Organic Food Using Multiple Linear Regression
• The Opportunity for School Food to Influence a Child’s Dietary Intake
• Food Distribution and Water Pollution
• Extending Existing Knowledge in the Area of Schools Foods and Their Influence on Children’s Diets
• How Architecture Is Being Used to Meet the Challenge of Food Provision
• Oxidative Rancidity in Lipids and Food Storing
• Organic Food: Eco-Friendly Attitudes and Behavior
• Understanding Genetically Modified Foods by Howard et al.
• Causes and Effects of Fast Food: Reputation for Unhealthy Eating
• Food Choices and Dietary Habits: An Interview With a Mexican Immigrant
• Menu Foods Tainted Pet Food Crisis, 2007
• Dough Pizza Company in the Food Truck Industry
• Genetically Modified Foods: Pros or Cons
• Food Security Solutions for Kenya
• Livestock Food Production Issues
• Science and Grow Food Sustainability
• Processed Food Industry
• Processed Foods and High Fructose Corn Syrup Effects
• Acid Effects on Starch Gels in Food Preparation
• Food Recommender Systems and Their Types
• Emily Baumgaertner: Crop Viruses and Food Security
• Environmental Issues and Food Efficiency
• The Food Company New Product Development Group
• Advanced Food Bioanalysis
• Conventional Food System: Justice and Security
• Gulf Food Security and Delicate Diplomacy
• Food and Beverage Server’s Duties and Dependencies
• Hong Kong Street Food in Ethnographic Studies
• Food Anthropology and Its Research Methods
• Low-Calorie Frozen and Microwavable Food Industry
• Fast Food Restaurants and Buyers’ Responsibility
• Changes in Food Preferences
• Fast Food, Fat Profits: Obesity in America
• Food Choices: Diets and Diseases
• Gender Relationship: Food and Culture
• Healthy Foods: Behavior Change Analysis
• International Food and Beverage Business in Africa
• Food Poisoning and Hygiene Awareness in Saudi Arabia
• Food Safety and Health Violation at Workplace
• Genetically Modified Foods and Pesticides for Health
• Best Food Superstores’ Customer Service Policy
• Food Insecurity and Depression in Poor Families
• Dog Food: Pedigree Company’s Case
• Snack Food Company’s Product Marketing Research
• The 38th Winter Fancy Food Shows in San Francisco
• Genetically Engineered Food Against World Hunger
• Problem of Food Overconsumption
• Demographic Transition Model and Food Security
• Food Texture and Health Outcomes Association
• The Impact of Supply Chain Efficiency on Food Losses
• Chemical Contaminants in Food: Endocrine Disruptors Study
• Farmers Views: Should Organic Food Be Promoted From?
• Scientists Views: Should Organic Food Be Promoted?
• Should Organic Food Be Promoted?
• The Organic Food Benefits
• Globalization, Food, and Ethnic Identity in Literature
• What Is “Organic” Food?
• Food Safety at Introducing of New Meal
• Food Security: Opportunities in Asia
• Food Product Risk Assessment
• ELISA and PCR Techniques: Food Quality
• The Effect of Food Texture on Health Outcomes
• Chicago Food and Beverage Company: Human Resources
• Childhood Obesity and Food Culture in Schools
• Food Texture Research for Healthcare
• Food Delivery Industry Drivers in the United Kingdom
• Food Safety: Washing Contact Surfaces and Cooking
• Common Food Preparation Methods and Their Effects
• Technology and Communications in the Global Food Industry
• Balogne Food Company’s Operations Management
• Kuwaiti Food Industry and Its Development
• The Food Angel Visiting Project
• Visual Cameras and Inspection in Fast Food Restaurant
• Food Industry’s Quality Function Improvement
• Agri-Food Supply Chains Stakeholders
• Food Allergies Management
• Carlo’s Food Company: Information Misunderstanding
• Genetically Modified Foods: Pros and Cons
• Healthy Food Truck: Management Project
• Oil-For-Food Program: International Law Issues
• Janesville School District Food Services Leadership
• Food Nexus Models in Abu Dhabi
• Family Food and Meals Traditions in Dubai History
• Schneiders Food Company and Tyson Foods Inc.
• Food Corporations’ Damaging Influence
• Unhealthy Food Access and Choice Ethics
• The Best Food for Consumption and Six Nutrients
• Genetically Modified Foods: Scientific Resources
• New York City Low Food Affordability Areas
• Healthy You: Diets and Food
• Organic Foods Consumption and Cancer Prevention
• Genetic Engineering in Food: Development and Risks
• Sustainability Strategies in the Food Industry
• Food and Water Quality Testing Device
• Ethical Behavior as to Returned Food and Beverages
• Popular Food as a Part of Contemporary Culture
• American Food Industry in “Food, Inc.” Documentary
• Food Production and Animals Suffering
• Black Families’ Issues in the “Soul Food” Series
• Fresh Food Provision for Low-Income Families
• UAE Food & Clothes Retail and Restaurant Business
• Kasih Food Company’s Export Strategy
• Pet Food Industry in the United States
• Healthy Food: Lesson Plan
• Swordfish Restaurant and Store in Food Services
• US Food and Drug Administration Approval System
• Aspen Hills Inc.’s Food Safety and Quality Issues
• Long-Term Investment Decisions in Food Industry
• US Pet Food Delivery: Industrial Marketing
• Cultural Studies: Aesthetics of Food and Wine
• Australia New Zealand Food Authority Business Plan
• Sous Vide Food Production System
• Food Shortages in the Republic of Malawi
• Food and Water Waste Disposal in NYC
• Tamwal Mobile Food Trucks Business Plan
• Fast Food Consumption in New Jersey (United States)
• Mexican Cuisine’s Transition to Comfort Food
• Food and Drug Administration’s Strategies
• Employee Turnover in Fast-Food Restaurants
• Food and Stress Relationship: Psychological Factor
• Gluten-Free Products in the US Food Market
• Low-Calorie Frozen Food Company’s Market Structure
• Kokubu Food Company’s Trends and Information System
• Depressive Food Intake Disorder
• Organic Food as a Solution of Global Food Problem
• Glass vs. Paper/Cardboard in Food Packaging
• The “Waist Banned” Article – Taxes on Junk Food
• Food Business and Government Role in Saudi Arabia
• Factors Contributing to Fast Food Consumption in UAE
• Future of Food: Effects on the Planet
• The Fast Food Danger Awareness Among the Young People
• Food Nexus Tools and Results
• Supply and Demand Influences on Food in the Recent Years
• Halal Food and Terrorist Organizations in Australia
• Food Sovereignty in United States
• Malaysia National Agri-Food Policy: Local Food Promotion
• Sliders Mobile Food Truck Marketing Plan
• Food Security in the United States: The Major Lapses of the Conventional Food Systems
• Blue Springs Fast Food Store vs. Blue Gardens Restaurant Analysis
• Spoilage Device: Forget Expiration Dates
• The Mass Production of Food: Food Safety Issue
• Animal Production and Food Availability
• Froma Harrop Views on Genetically Modified Food
• Carbon Dynamics and Food Chains in Coastal Environments
• Temperature Impacts on Food
• Special Food Shop for Pregnant Women
• Traditional Medicine or Food Customs in a Chinese Culture
• Healthy Consequences of Fast Foods
• Food Production, Sharing, and Consumption
• Fast Food War in Singapore: The Stiff Competition and Fight for Customers
• Service Marketing: Food Market
• Recent and Promising Food Allergy Treatments
• Feeding Baby: How to Avoid Food Allergies
• Traditional Food Culture in the Indian Religion
• Nitrogen from Food Waste
• Role of Food in Cultural Studies: Globalization and Exchange of Food
• Food’ Role in International Students Interaction
• Hinduism Religion: Food and Asceticism
• Food as a Means of Cross-Cultural Interaction
• Nutrition: Is Genetically Modified Food Bad or Good?
• Should Fast Food Qualify As “Food”?
• Global Food Trade’s Benefits
• Fast Food Industry and Its Impacts
• The Practice of Fast Food in the United States
• Food Role on Social Events
• Genetically Modified Foods: Should They Be Consumed?
• Corn is Our Every Day Food
• Analysis of the Documentary Fast Food, Fat Profits
• Good Food That Does not Grow on Trees: Analyzing the Key Supply Chain Issues
• Organic Foods in Australia and the USA
• Determinants of Success in the Swedish Food and Drink Industry
• The Economic Effect of Issuing Food Stamps to Those in Poverty
• Obesity and Fast Food
• Liability in Food Illness Cases
• Wegmans Food Markets v. Camden Property Trust
• Food Security in Sydney
• Threats to Global Food Supplies
• Whole Foods Market Strategic Analysis
• Food Borne Diseases of Intoxicants on MSG
• Increasing the Consumption of Healthy Food Products
• Operations Decisions for Krafts Foods Inc. and Manute Foods Company
• Kraft Foods’ Diverse Brand Portfolio
• Monaghan’s Conributions to Society Foodservice Management
• Analysis of Whole Foods Market’s feedback loops
• Analysis of Whole Foods Market using Nadler-Tushman Congruence Model
• Analysis of Whole Foods Market’s inputs
• Organizational diagnosis for Whole Foods Market
• Marketing Strategy and Competitive Positioning at the Whole Foods Market
• RFID in Food Industry and Global Trading Patterns
• Kudler Fine Foods: Incorporating Strategic Thinking
• Large-Scale Organic Farming and Food Supply
• Fast Food Industry in the US
• Organic Food Marketing Prospects
• Business and economics: The organic food sector
• Consumer Decision-Making Process on Buying Organic Foods
• Food and Drug Administration in United States of America
• Literature Review on Organic Food and Healthy Diet
• Foods That Effect Children With ADHD/ ADD
• Why Food Services Are the Most Commonly Outsourced Function in the Business Community
• A Typology for foodservice menu development
• Food for the Hungry – Non-profit Organization
• Sustainable Development in the Food Area
• Company Research: Whole Foods
• Evaluate Human Resource Issues in Hong Kong Food and Environmental Hygiene Department
• Expansion of Large Food Retailer into Emerging Markets
• Diet Food Center at the University of California
• Utley Food Markets: Pay-for-Performance Model Establishment
• The Problems in Food Ethics in Modern World
• The Contribution of Biofuels in the Food Crisis in 2011
• Food and Culture: Food Habits in Cape Breton
• Food Motif in Bartleby the Scrivener
• Food Security in Detroit – Michigan
• Challenges Inherent in Repositioning a Fast Food Chain
• Whole Foods Company Analysis
• Sub-Optimization of The Canadian Food Production System
• The Food Movement in America
• Critical Review: “Food’s Footprint: Agriculture and Climate Change” by Jennifer Burney
• The Effect of Genetically Modified Food on Society and Environment
• Careers in Lodging and Food and Beverage Industries
• South East Queensland Food and Wine Festivals
• Could Biotechnology Solve Food Shortage Problem?
• Does Circadian Rhythm Affect Consumer Evaluation for Food Products?
• Are China’s Grain Trade Policies Effective in the Stabilization of Domestic Food Prices?
• Can Better Governance Improve Food Security?
• Does Corporate Social Responsibility Matter in the Food Industry?
• Are Female-Headed Households More Food Insecure?
• Can Drought-Tolerant Varieties Produce More Food With Less Water?
• What Factors Determine/Influence the Food Choice People Make?
• Why Are Restricted Food Items Still Sold After the Implementation of the School Store Policy?
• Are Food Safety Standards Different From Other Food Standards?
• Can Food Monitoring and Accessible Healthy Food Help Combat Child Obesity?
• Are Food Stamps Income or Food Supplementation?
• Can Government-Allocated Land Contribute to Food Security?
• Is Genetically Modified Food Safe for Consumption?
• Can Insects Increase Food Security in Developing Countries?
• Are Input Policies Effective to Enhance Food Security in Kenya?
• Can Non-wood Forest Products Be Used in Promoting Household Food Security?
• What Are Most Serious Negative Effects of Eating Fast Food?
• Who Does Regulate Food Safety for the United States?
• Should the Government Regulate Food More?
• Vegetarianism Essay Ideas
• Chocolate Topics
• Eating Disorders Questions
• Vitamins Research Topics
• Dietary Supplements Questions
• Meat Research Ideas
• Poisoning Essay Ideas
• Grocery Store Essay Topics
• Chicago (A-D)
• Chicago (N-B)

IvyPanda. (2024, February 25). 663 Interesting Food Essay Topics, Examples, and Ideas. https://ivypanda.com/essays/topic/food-essay-examples/

"663 Interesting Food Essay Topics, Examples, and Ideas." IvyPanda , 25 Feb. 2024, ivypanda.com/essays/topic/food-essay-examples/.

IvyPanda . (2024) '663 Interesting Food Essay Topics, Examples, and Ideas'. 25 February.

IvyPanda . 2024. "663 Interesting Food Essay Topics, Examples, and Ideas." February 25, 2024. https://ivypanda.com/essays/topic/food-essay-examples/.

1. IvyPanda . "663 Interesting Food Essay Topics, Examples, and Ideas." February 25, 2024. https://ivypanda.com/essays/topic/food-essay-examples/.

Bibliography

IvyPanda . "663 Interesting Food Essay Topics, Examples, and Ideas." February 25, 2024. https://ivypanda.com/essays/topic/food-essay-examples/.

5 Hydration Myths Experts Want You to Stop Believing

If you think water is the only way to stay hydrated, you might be surprised to know that is not true.

Fun fact: A majority of the human body is made up of water -- up to 60% water , to be exact. Hence why it's important to stay hydrated. Staying hydrated is especially important if you work out vigorously and during the hotter months when you're more prone to sweating and dehydration if you don't properly replenish liquids and nutrients . There are various ways to stay hydrated that you may not have considered, but common with wellness content, there is a lot of misinformation out there on hydration. 

We are clarifying these fallacies once and for all with the help of experts. These are the hydration myths you need to stop believing.

Myth no. 1: Coffee is dehydrating

You've probably heard that coffee is dehydrating, so you shouldn't count it toward your fluid intake. This has been proven to be false. Mayo Clinic registered dietitian Katherine Zeratsky tells CNET, "Coffee, tea or other caffeinated products are not absolutely dehydrating, especially if they are consumed regularly. The body can adjust to a certain amount of caffeine and it has less impact on hydration status."

Coffee is a diuretic, meaning it increases urine output and makes you take more bathroom breaks. You don't want coffee to be your main source of hydration, so make sure to balance it out with water and other hydrating options throughout the day. 

Myth no. 2: Food isn't hydrating

You'll be relieved to know that another way to get hydrated is with the food you eat. By including foods like vegetables, soups and fruits in your diet, you can contribute to your hydration needs. "For the average person, increasing fruit and vegetable intake -- without salt -- can be helpful in improving hydration and overall health," says Zeratsky. Keep in mind it's harder to meet fluid intake simply by eating food because of the volume requirements.

"Focus first on drinking plenty of water and add in hydrating fruits and vegetables to help keep you hydrated," recommends registered dietitian Marisa Moore . Zeratsky advises eating a nutrient-rich diet that is full of minerals or electrolytes. She points out that some of the best foods for this type of diet include nuts, seeds, beans and legumes, a variety of vegetables -- especially green types, among others -- dairy products and fruits. "These provide magnesium, potassium and calcium -- all important electrolytes," she says.

Myth no. 3: You don't need sports drinks

There is a time and place for sports drinks, but this depends on the individual. "Athletes or active people participating in activities that are at a high intensity and greater than 45 to 60 minutes and [active people who] sweat heavily will benefit from electrolyte replacement," says Zeratsky.

If you're training for a race that requires you to exercise for more than an hour at a time, replenishing fluids with electrolytes and carbohydrates is important. "Sports drinks can help very active people replenish the water, carbohydrates and electrolytes they lose during intense or prolonged physical activity," says Moore.

Zeratsky adds, "For moderate to intense activity, about an hour or greater, sports drinks can improve how a person feels and their performance." Another way to replenish these carbs and electrolytes is by drinking beverages or eating foods that contain salt (since sodium is an important mineral we lose when we sweat) and other electrolytes.

Myth no. 4: Fluid needs are one-size-fits-all

You know the old adage that you need to drink eight glasses of water a day ? This isn't necessarily true. Both Zeratsky and Moore point out that your hydration needs can vary daily. "Fluid needs depend on your body size, health status, activity, climate (including altitude) and age," explains Zeratsky. One surprising fact that Moore shared was that you lose water by simply breathing and talking. "If you will be talking more -- especially during a physical activity -- you'll need to prepare with more water," she says. 

Other factors you need to consider are health-related conditions that can affect how much fluid you should be drinking. "Changes in medications, age and health-related conditions like pregnancy and lactation can impact your thirst and require more fluids," explains Zeratsky.

Myth no. 5: Thirst is a good indicator that it's time to drink water

This is partially true, but Zeratsky mentions that people often ignore internal cues that they are thirsty, and by the time they reach for water they have fallen behind on their daily fluid intake. Moore says, "Don't rely on thirst as a measure of hydration because feeling thirsty is often a sign that you are heading towards or are already dehydrated." Zeratsky explains that a good starting point is to aim for eight 8-ounce cups or 2 liters of water daily. "From there, monitor how you feel when you adjust your water intake and notice the color, amount and frequency of urination," she says.

You should be drinking water early and often, according to Moore. "This means drinking water in the days leading up to activity and also drinking throughout," she says, adding that you should especially take this to heart if you're going to be working out in hot environments. 

Moore also suggests carrying a refillable water bottle with you to stay hydrated, going on to say, "If plain water is not your favorite, consider adding flavor like fresh fruit, cucumber or a sprig of mint for flavor."

Other Wellness Guides

• Best Places to Buy Glasses Online
• Best Places to Buy Contacts Online
• Best Prescription Sunglasses
• Best Place to Buy Replacement Prescription Lenses
• Best Blue Light Blocking Glasses
• Best Electric Toothbrush
• Best Invisible Braces
• Best Sunscreen
• Best Mattress
• Best Mattress for Back Pain
• Best Adjustable Mattress
• Purple Mattress
• Saatva Mattress
• Best Headphones for Sleeping
• Best Pillow
• Best Sheets
• Best Elliptical
• Best Treadmill
• Best Rowing Machine
• Best Peloton Alternative
• Best Adjustable Dumbbells
• Best Weightlifting Shoes
• Best Massage Gun
• Theragun Review
• Best Meal Kit Delivery Service
• Best Healthy Meal Delivery Service
• Best Cheap Meal Delivery Service
• Best Plant-Based Meal Delivery Service
• Best Keto Meal Delivery
• Best DNA Test
• Ancestry vs 23 and Me
• Best Continuous Glucose Monitors
• Best Blood Pressure Monitor
• Best Prescription Delivery Services
• Best Portable Humidifiers
• Best Mental Health Apps
• Best Teas for Stress and Anxiety
• Best Fidget Toys for Anxiety
• Best Online Therapy

Jimmy Carter's long stay in hospice dispels myths about end-of-life care

NEW YORK, June 24 (UPI) -- Former President Jimmy Carter 's being in hospice for 16 months makes him an "outlier," but it also highlights the multifaceted nature of end-of-life care and dispels myths about that care, experts told UPI.

Carter, who is to turn 100 in October, entered hospice in February 2023 after deciding to discontinue aggressive treatment for metastatic melanoma. Advertisement

Despite his decision, his surviving with the disease for more than 5 years, at his advanced age, should be considered a success, said Dr. Joan Teno, a former hospice provider and an expert in geriatric care.

"President Carter is an outlier in that only a small percentage of hospice patients survive more than 15 months," she told UPI in an email. "The fact that he has lived so long on hospice is testament to his excellent medical care at home and, if I had to guess, his will to live." Advertisement

It also illustrates the core focus of hospice, which is typically geared toward people with an anticipated life expectancy of 6 months or less, for whom curing their underlying illness isn't an option, Teno added.

The approach emphasizes symptom management -- most notably for pain -- and quality of life, according to the Hospice Foundation of America.

"While Hospice Foundation of America has worked for more than 40 years to educate people about the many benefits of hospice care, most Americans don't engage in advance care planning and know little about care options at the end of life," Angela Novas, the organization's senior medical officer, told UPI via email.

"Because of that, there is a lot of confusion and misunderstanding about what hospice is, the care it provides, who qualifies and how to access care," she said.

Defying the odds

More than 90% of patients who enter hospice care die within the first six months, and nearly 40% die within the first week, according to the National Institutes of Health.

Since entering hospice, though, Carter has celebrated his 99th birthday and grieved the death of his wife of 77 years, former first lady Rosalynn Carter , and was even able, with assistance, to attend her funeral. Advertisement

"I suspect that President Carter is following the disease trajectory of [metastatic melanoma, which leads to] progressive fragility, where he needs help in his everyday functions and uses a wheelchair," said Teno, who has no direct knowledge of his health status.

Citing recent interviews with family members, the former president is likely spending most of his days sleeping, she said.

In general, hospice patients who are "not alert and sleeping more" are close to dying, said Teno, who is also an adjunct professor of health services, policy and practice at the Brown University School of Public Health.

"About two-thirds of [these patients] drift peacefully to sleep [as they die] -- I suspect that is what is happening," she added.

What end-of-life care entails

The nuts and bolts of hospice vary by patient, but most providers adhere to Medicare guidelines and engage a multi-disciplinary team of health professionals trained to address the physical, psychosocial and spiritual needs of patients with terminal illnesses.

They also provide support to family members and other "intimate, unpaid" caregivers, according to the Hospice Foundation of America.

Teams typically include a hospice physician, nurse, medical social worker, home health aide and, if applicable, chaplain and/or spiritual adviser, the foundation says. Advertisement

Services include medication for symptom control, including pain relief, medical equipment, such as a hospital bed, wheelchairs or walkers, and supplies, such as oxygen, bandages and catheters, as needed.

Many hospice patients receive physical and occupational therapy to maintain strength and mobility, as well as speech-language pathology services so that they can continue to communicate.

They also receive dietary counseling, which debunks "one of the most unhelpful myths" about hospice care that providers "limit nutrition and fluids or refuse to treat illnesses, such as an infection, that may occur while in hospice care to speed the dying process," the foundation's Novas said.

"This is simply not true," she said.

In some cases, "as part of the natural dying process, appetite diminishes significantly and patients frequently either refuse food and fluids or can no longer swallow safely without coughing and choking or aspirating food and fluids into their lungs, resulting in pneumonia," Novas said.

However, for as long as patients like Carter can tolerate food and fluids and find eating pleasurable, they are typically offered small portions of their favorite meals when they ask, she added.

"At end-of-life, hospice and family caregivers typically go with the flow of the day, which is dictated by how the hospice patient is doing," Novas said. Advertisement

"It is likely that Mr. Carter has good days and bad days with waxing and waning of symptoms and abilities," she added.

Although she doesn't know specifics on the former president's daily regimen, on bad days, he may sleep for most of the day with little interaction with family or caregivers and a poor appetite, On good days, he may be alert, asking for food and be able to be out of bed and be engaged in life, Novas said,

"We have seen many photos of him during the time he has received hospice doing just that, and the hospice providing his care is highly focused on helping those opportunities happen," she said.

"Many hospice patients enjoy these good days or hours reminiscing with family and friends, reading, watching their favorite films or TV shows, or enjoying music," she added.

Hospice means home

Being in hospice means that Carter, and others like him facing terminal illnesses, are able to stay at home, in comfort, surrounded by loved ones, according to the Hospice Foundation of America.

The service is provided primarily in the patient's home, whether that is a private residence, nursing home or community living arrangement, it says.

Hospice practitioners believe that being at home is best for people at end-of-life, both for reasons of comfort, as well as the reduced risk for hospital-acquired infections, which can add to suffering and reduce life expectancy, Novas said. Advertisement

Still, hospice providers are available 24 hours a day, seven days a week to respond if the patient needs care.

Most hospice patients are eligible for Medicare, which covers all aspects of end-of-life care, and Medicaid offers similar coverage, according to the Hospice Foundation of America.

In addition, many commercial health insurance plans offer a hospice benefit, but the extent to which they cover care and services may vary.

"Certainly, Mr. Carter's choice to elect hospice care versus futile treatment has shone a spotlight on the value of hospice and palliative care and the important role it has in our healthcare system," Novas said.

"By outliving his initial prognosis and by receiving hospice care for over a year now, he has done much to dispel the myth that hospice is only for people who are bedbound and actively dying."

• Jimmy Carter, close family, friends bid farewell to Rosalynn Carter
• Jimmy Carter turns 99, receives more than 17,000 well wishes
• Jimmy, Rosalynn Carter surprise parade crowd at Georgia festival
• Jimmy Carter
• Rosalynn Carter

Latest Headlines

Trending Stories

Jump to navigation

"Phantoms in Rites, Myths, and Discourse"

The Foreign Literatures and Civilisations (LCE) Research Laboratory at Lumière Lyon 2 University organises a conference on “Phantoms in Rites, Myths, and Discourse” on February 13-14, 2025. For the purpose of this conference, we invite scholars from various disciplines belonging to human sciences, and from various geographical and cultural areas, to study the figure of the ghost under its variegated forms, appearances, and representations (whether they are anthropological, artistic, political, linguistic, or else), from ghosts that we ourselves fashion to ghosts who fashion who we are. Indeed, ghosts take shape in the realm of fiction and in people’s minds while shaping and strengthening beliefs, as well as social, political, and artistic practices.

Papers will reflect ghost practices performed from the mid-18th century – which roughly corresponds to the advent of the Gothic novel in the West, from Horace Walpole to Mary Shelley – until today. Although the temporal frontiers that were chosen reflect a timeframe based on a Western reading of social, political, and literary history, this conference, by welcoming non-European viewpoints, also aims at decentring and deconstructing, enriching, and contrasting a Western conception of ghosting that is deeply linked to the way Westerners conceive humans’ relationship with death.

The following questions can be tackled (although the list is non-exhaustive):

1. Anthropology, sociology, theology, history of thought and representations:

• Revival of beliefs and modernity
• Connections – and coexistence - between the living and the dead in the construction of societies
• Folklores, legacy, and popular culture
• The spirit or ghost as a figure that tells the truth at times when nothing makes sense
• Questioning the frontiers of the real, rationality, and sanity in an intercultural approach
• Spectrality and phenomenology

2. Literature, art history, iconography, and visual arts:

• Ghost stories and ghosts in literature
• Ghosts on screen (in movies and documentaries)
• Representations of ghosts and spectres in paintings
• Photos and ghosts

3. History, political sciences, and memory studies:

• Creating ghosts as a discursive strategy to narrate a nation
• The character of the ghost citizen
• Memory as a structuring element or the bearer of divisions
• Creating overwhelming threats for political purposes
• The disappeared as both presence and absence, as affective and political substitutes

4. Language studies, discourse analysis, textual linguistics, and translation studies:

• Intertextuality and textual memory
• In/visible translators
• Translated texts, between present and absent texts
• Voices, narrators, and viewpoints in the narrative
• Traces and clues of past discourses in today’s language

We invite scholars to send a 300-500 word abstract along with a short biography by September 1, 2024 . The languages of the conference are French, English, and Spanish. Please send your abstract and mini-bio to Marine Berthiot ( [email protected] ), Valentine Piéplu ( [email protected] ), and Marie Schaeverbeke ( [email protected] ).

You will be notified by mid-October 2024 on whether your proposal has been accepted.

The conference will be organised in a hybrid format from February 13 to February 14, 2025. The papers presented will then be published in the peer-reviewed journal Textures (the academic journal of the LCE research laboratory at Lumière Lyon 2 University). Papers should not be longer than 25 minutes.

The deadline to submit the full articles for Textures is January 15, 2025. Writers’ guidelines are accessible on the website: https://publications-prairial.fr/textures/index.php?id=327

For more information, please visit the LCE research laboratory website: https://lce.univ-lyon2.fr/activites/colloques-et-journees-detude/aac-cfp-convocatoria-fantomes-rites-mythes-et-discours