Nutrition Mythbusters: Debunking Diet Myths with a Registered Dietitian

When it comes to nutrition, there’s no shortage of myths floating around—some of them sound convincing, and others have been repeated so often they feel like facts. From cutting carbs to detox diets, it's easy to get caught up in the latest health fads and misinformation.

That’s why we’re setting the record straight with help from a registered dietitian. In this post, we’re busting some of the most common nutrition myths and replacing them with science-backed facts you can trust. Whether you're trying to eat healthier, lose weight, or simply understand your food better, this guide will give you clarity and confidence in your nutrition choices.

So let’s dive in, separate fact from fiction, and empower your plate with real, reliable knowledge—straight from a dietitian who’s seen it all!

Nutrition Mythbusters

Frozen fruits and vegetables are less nutritious than fresh ones

Myth! Frozen produce is just as nutritious, if not more nutritious, than its fresh counterpart! (https://pubmed.ncbi.nlm.nih.gov/25526594/)

Oat milk and almond milk are more nutritious than cow’s milk

Myth! While all milk if fortified, which adds back nutrients, both of these milks contain far less protein than regular dairy milk.

Fruit juice and soda have similar amounts of sugar

FACT! Fruit juice and soda have similar amounts of sugar. There is a misconception that fruit juice is a much healthier alternative to soda. While there are some polyphenols and vitamins, they both contain similar amounts of sugar, so should be consumed in moderation.

Eating a plate with lots of colors means you’re getting lots of different nutrients

FACT! Eating a plate with lots of colors means you’re getting lots of different nutrients. Different colored produce contains different kinds of polyphenols. Therefore getting a variety of foods makes sure you're getting a variety of polyphenols and micronutrients.

A gluten-free diet is more nutritious for everyone

MYTH! A gluten-free diet is more nutritious for everyone. A gluten-free diet is only beneficial if you do not tolerate gluten. Otherwise, gluten is just a protein found in wheat and should not cause any problems.

You should avoid all carbs if you are diagnosed with diabetes or prediabetes

MYTH! You should avoid all carbs if you are diagnosed with diabetes or prediabetes. Carbohydrates are the body's preferred fuel source. You should not avoid carbohydrates completely. Prioritize high finer carbohydrates and work with a registered dietitian to determine the specific amount of carbohydrates you need.

Bread, fruit, ice cream, and cake are all considered sources of carbohydrates

FACT! Bread, fruit, ice cream, and cake are all considered sources of carbohydrates. Carbohydrates are defined as foods that turn to sugar in your body. Sugar/carbohydrates are not bad, you need them to optimize energy and fuel your body. Ideally prioritize high fiber carbohydrates whenever possible.

Please message us or comment on this article with any questions you have or suggestions for future mythbusters posts!

References

Bouzari A, Holstege D, Barrett DM. Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. J Agric Food Chem. 2015 Jan 28;63(3):957-62. doi: 10.1021/jf5058793. Epub 2015 Jan 13. PMID: 25526594. (https://pubmed.ncbi.nlm.nih.gov/25526594/)

Marangoni F, Pellegrino L, Verduci E, Ghiselli A, Bernabei R, Calvani R, Cetin I, Giampietro M, Perticone F, Piretta L, Giacco R, La Vecchia C, Brandi ML, Ballardini D, Banderali G, Bellentani S, Canzone G, Cricelli C, Faggiano P, Ferrara N, Flachi E, Gonnelli S, Macca C, Magni P, Marelli G, Marrocco W, Miniello VL, Origo C, Pietrantonio F, Silvestri P, Stella R, Strazzullo P, Troiano E, Poli A. Cow's Milk Consumption and Health: A Health Professional's Guide. J Am Coll Nutr. 2019 Mar-Apr;38(3):197-208. doi: 10.1080/07315724.2018.1491016. Epub 2018 Sep 24. PMID: 30247998. (https://pubmed.ncbi.nlm.nih.gov/30247998/)

Niland B, Cash BD. Health Benefits and Adverse Effects of a Gluten-Free Diet in Non-Celiac Disease Patients. Gastroenterol Hepatol (N Y). 2018 Feb;14(2):82-91. PMID: 29606920; PMCID: PMC5866307. (https://pmc.ncbi.nlm.nih.gov/articles/PMC5866307/)