12 Nutrition Myths People Still Believe Since the 1980s

Modern scientific research has debunked many so-called “nutrition facts” we grew up with—yet these myths continue to dominate health advice today.

We were told:

1. “Breakfast is the most important meal of the day” – although research has shown you should avoid eating for at least an hour after waking to support natural circadian rhythms and metabolic function.

2. “Eating red meat raises blood cholesterol levels” – although whole red meats like beef or lamb are not comparable to harmful processed meats.

3. “Cut calories and you’ll lose weight” – although weight loss is more strongly tied to hormones, food quality, sleep, and stress.

4. “Exercise more to lose weight” – although fasting has proven more effective for fat loss than exercise alone, as it resets metabolism and improves insulin sensitivity.

5. “Eggs are bad for your heart” – although eggs are rich in healthy fats and essential nutrients that support heart health.

6. “Corn oil is a healthy cooking oil” – although it’s packed with inflammatory omega-6 fats and is heavily processed.

7. “Eat more fruit” – although juices and dried fruits contain high sugar levels, sometimes even more than candy.

8. “Fat makes you fat” – although healthy fats are essential for hormonal balance, brain health, and reducing inflammation.

9. “Carbs are essential for energy” – although the body can thrive on healthy fats and proteins when metabolically flexible.

10. “Low-fat or fat-free foods are healthier” – although they often contain added sugars and artificial ingredients to make up for missing natural fats.

11. “Whole wheat bread is good for you” – although modern wheat is highly modified and refined, often causing inflammation, blood sugar spikes, and gut issues.

12. “Sugar today is just like sugar in the 1980s” – although modern sugar consumption is drastically higher and hidden in thousands of products, contributing to an explosion of insulin resistance, obesity, and type 2 diabetes.

These myths weren’t based on strong science, yet they became mainstream “truths”—promoted by schools, media, and food industries.

It’s time to break free from outdated beliefs and nourish our bodies with truth and evidence.

With real food. With balance. With science, not slogans.

By Wadie Aitah