by (Marycynthia, 2025)
2 months ago
Biggest Nutrition Myths spread easily, especially regarding health, weight, fat, and diet. Many long-held beliefs about foods, weight loss, and healthy eating may be misleading in Africa. Let’s uncover 25 of the biggest nutrition myths and set the record straight!
1. Eating Late at Night Causes Weight Gain - myth
Many believe that eating at night automatically leads to an increase in body size. However, overall calorie intake and lack of physical activity have a bigger impact on the increase in body fat percentage than meal timing (fact).
2. Lean Foods Are Always Better for You - myth
Not all lean foods are healthier. Many contain added sugar and artificial ingredients to improve taste. Instead of focusing only on low-fat, choose nutrient-rich foods for better health (fact).
3. You Must Avoid All Fat to Lose Weight - myth
Fat has been demonized for years, but healthy fats from avocados, nuts, and olive oil support metabolism and brain function. Cutting out all fat can harm your body (fact).
4. Only Carbs Make You Gain Weight
Carbohydrates alone don’t cause weight gain. Whole grains, vegetables, and legumes provide essential fiber and energy, making them a key part of a balanced diet (fact).
5. Skipping Meals Helps with Weight Loss - myth
While some can argue that this process might work for them, it's still believed that skipping meals can slow metabolism, leading to an increase instead of a decrease in body size. Eating balanced meals at regular intervals helps regulate body fat and energy levels (fact).
6. All Detox Teas and Supplements Burn Fat - myth
Many weight loss products promise quick fat burning, but most don’t work. The best way to reduce body fat is through a proper diet and regular exercise (fact).
7. Eating Eggs Raises Cholesterol
Eggs are rich in protein and essential nutrients. Studies show that egg consumption does not significantly increase disease risk or cholesterol problems, however, some pose to have HDL (high-density lipoprotein) and having too many eggs a day could cause significant risk! Hence, it’s advised to have eggs in moderation (fact).
8. Red Meat is Bad for Health - myth
While processed meats can increase disease risk, lean cuts of red meat are a good source of protein and iron when eaten in moderation (fact).
9. You Need to Cut Out All Sugar to Be Healthy - myth
Natural sugars found in fruits and dairy differ from added sugars in processed foods. Instead of cutting sugar completely, focus on limiting highly processed sugars (fact).
10. Weight Loss is Only About Exercising - myth
While exercising matters, factors like genetics, hormones, and foods like fibre-rich meals also play a role in weight loss and overall health (fact).
11. Low-Calorie Diets are Always the Best for Weight Loss - myth
A low-calorie diet may lead to temporary weight loss, but long-term restriction can slow metabolism, making weight loss harder. A sustainable diet is key (fact).
12. You Must Drink 8 Glasses of Water Daily - myth
Hydration needs vary by individual. Instead of forcing 8 glasses, listen to your body and drink water as needed for good health (fact).
13. Low-Fat Dairy is Healthier - myth
While low-fat dairy has fewer calories, full-fat options can be more filling and may help prevent overeating. Choose based on personal diet needs (fact).
14. Eating Small Meals Boosts Metabolism - myth
There’s no strong evidence that eating multiple small meals increases metabolism significantly. Focus on overall healthy eating and portion control instead (fact).
15. Losing Weight Means Giving Up Your Favorite Foods - myth
A balanced diet allows for occasional treats. The key to weight loss is moderation, not complete restriction (fact).
16. Weight Loss Supplements Guarantee Results - myth
Most supplements claiming to help with weight loss lack scientific backing. Whole foods and exercise remain the best approach (fact).
17. People with Type 2 Diabetes Must Avoid All Carbs
For those with type 2 diabetes, not all carbs need to be avoided. Whole grains and fibre-rich foods help maintain steady blood sugar levels (fact).
18. Eating Too Much Protein Damages the Kidneys - myth
Unless you have kidney disease, a high-protein diet does not harm kidney health. Protein is essential for muscle repair and overall health (fact).
19. You Should Avoid All Processed Foods - myth
Not all processed foods are bad. Minimally processed items like yogurt, canned beans, and whole-grain bread can be part of a healthy diet (fact).
20. Gluten-Free is Always Healthier - myth
For those without gluten intolerance, avoiding gluten offers no added health benefits. Whole grains provide essential nutrients (fact).
21. Coconut Oil is the Healthiest Cooking Oil - myth
Coconut oil contains saturated fat, which should be consumed in moderation. Oils like olive oil offer better health benefits (fact).
22. High Cholesterol Foods Are Dangerous - myth
Not all high-cholesterol foods are harmful(fact).
23. If You’re Thin, You’re Healthy - myth
Body size doesn’t always indicate health. Even people with a normal weight can have underlying health issues if their diet is poor (fact).
24. You Can Spot-Reduce Fat - myth
Exercise can strengthen muscles, but you can’t target fat loss in one specific area. Full-body workouts and a healthy diet help with overall fat loss (fact).
25. Eating Healthy is Too Expensive - myth
Nutritious foods like beans, whole grains, and local vegetables are affordable and provide essential nutrients for good health (fact).
join our community on LinkedIn.
Tips for Healthy Eating in Africa
For better health, focus on:
✔ Eating a balanced diet with whole, natural foods
✔ Including high-fiber foods for digestion
✔ Avoiding excessive processed and high-fat foods and
✔ Consulting with Nu3careplus.
