Food myths that are ruining your health!

In a world full of diet trends and conflicting opinions, it’s easy to get confused. Does salt really raise blood pressure? Is breakfast the most important meal of the day? And fats—friend or foe? Here we debunk some common myths to help you make informed choices about your diet and health.

1. Does salt raise blood pressure?
   MYTH: Salt is the main cause of hypertension.
   REALITY: Recent studies suggest it’s not salt alone but excess sugar and refined carbohydrates that have a greater impact on high blood pressure. These raise uric acid levels, affecting blood pressure. Cutting back on sweets may be more helpful than eliminating salt entirely.

2. Are fats always bad?
   MYTH: All fats are harmful.
   REALITY: Not all fats damage health. Healthy fats—such as omega-3s and olive oil—support heart and brain function. The real problem is trans fats found in ultra-processed foods. The source and quality of fat matters.

3. Should we take supplements without guidance?
   MYTH: Supplements are always beneficial.
   REALITY: It’s best to run tests first to identify actual needs. Choose high-quality products from reliable sources to avoid counterproductive effects.

4. Does diet have no bearing on modern diseases?
   MYTH: Diet doesn’t affect conditions like diabetes or heart disease.
   REALITY: A poor diet promotes insulin resistance, cardiovascular disease and obesity. Reducing processed foods and sugars, and increasing vegetables and whole foods, supports long-term health.

5. Are health tests unnecessary?
   MYTH: If you feel fine, you don’t need tests.
   REALITY: Specialists recommend periodic checks of glucose, uric acid, iron and vitamins. This helps tailor diet, prevent deficiencies and maintain optimal health.

6. Is breakfast the most important meal of the day?
   MYTH: Everyone must eat breakfast early.
   REALITY: Not everyone needs to eat first thing. For some people, delaying the first meal can improve weight control and blood sugar. The key is to listen to your body’s needs.

7. Is sugar harmless?
   MYTH: Sugar doesn’t cause negative effects.
   REALITY: Excess sugar intake is linked to type 2 diabetes, heart disease and dental problems. Moderation—and opting for natural sources of sweetness—is essential for a healthy diet.

8. Is fibre not that important?
   MYTH: Fibre isn’t essential.
   REALITY: Natural fibre in fruit, vegetables and whole grains regulates digestion, helps control blood sugar and supports the gut microbiota—key to wellbeing and immunity.

9. Are processed foods convenient and healthy?
   MYTH: Processed foods are a quick, healthy option.
   REALITY: Many processed products contain sugars, preservatives and trans fats that contribute to chronic disease. Choosing fresh, natural ingredients is healthier and more nutritious.

10. Is nutrition education unimportant?
    MYTH: There’s no need to understand what we eat.
    REALITY: Knowing what you consume and its effects is fundamental to conscious eating. Nutrition education is a powerful tool for preventing disease and improving quality of life.