A Pubmed article defines food myths as poorly justified nutritional concepts, often taken as the truth by individuals, which may be even better found to contradict existing scientific evidence. One could say they are popular opinions concerning food that no one bothers to verify because they are…well…popular.

Social media influencers and health-based internet communities, having usurped the roles of health professionals on their platforms, serve as the major sources of food myths. Traditional practices in many parts of the world have also contributed to the proliferation and sustenance of food myths. In Brazil, dairy products are believed to cause indigestion, and when paired with mangos, death. A Chinese person confessed to being forbidden from eating tofu with spinach in the same meal. Also, eating “hot air” foods like fried foods, spicy foods, and exotic fruits should be combated with Chinese herbal tea.

Taking medical advice from non-professional medical sources sporting slim bodies and ripped muscles on social media may not always be the smart move. Every social media audience is marked by differences in physiology, lifestyle, and demographic factors. An “health opinion” should not take the place of medical advice. Besides, those health opinions may not only prevent individuals from enjoying nutrition. They may also cause harm by offering medically unverified solutions.

Here are some of the most common food myths of the 21st century and the facts behind them:

Red Wine is Good For Health

There are a number of “theories” as to why red wine is considered a necessary health additive. These theories are:

1. It reduces cholesterol levels
2. It lowers blood pressure
3. It contains anti-oxidants
4. It reduces the risk of health attacks

However, medical research has found these claims to be exaggerated and lopsided. It is true that red wine contains anti-oxidants, but more-than-necessary intake might negate its protective benefits. The same is true for the claim that red wine intake reduces the risk of heart attack. On the flipside, it’s only temporary. More than moderate consumption increase the risk for cardiovascular diseases instead.

Furthermore, there’s no definitive medical conclusion that red wine reduces cholesterol levels. There is, albeit, evidence that it temporarily relaxes the body which may have a similar effect on blood pressure. Notwithstanding, it is not a solution to chronic hypertension, as some “experts”.

All Muscles, Zero Fat

This myth is popular among fitness experts. They say that fat, in all shapes and forms, is bad and should be eradicated from the diet. Low and non-fat diets are said to be healthier. However, not all fats are out to kill you.

Medical professionals are of the opinion that there are both healthy and unhealthy fats, which when eaten in moderation are not only harmless, but also have heart health benefits. 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.

The type of fats to be limited are saturated and trans fats. 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.

The Yoke of Not Eating Eggs

The case for eggs is more complicated. Eggs, especially the yolks, have gained a bad reputation for being high in cholesterol. Research has established that the cholesterol from eggs does not have a significant effect on blood cholesterol and that moderate consumption is permitted.

On the other hand, a 2019 study showed that high consumption of eggs could increase the risk of heart disease, however. So, the debate for eggs still continues.

The American Heart Association suggest that an egg or two per day still form part of an healthy diet.

Sugar Consumption and Fertility

The idea of this myth is to embrace a sugar-free diet as a way of preserving reproductive health. There is evidence that excess intake of sugar may harm reproductive health, as high sugar intake leads to spikes in blood glucose, which prompts the body to release more insulin. Also, high levels of insulin can interfere with important reproductive hormones in both men and women. Moreover, high blood sugar and insulin levels can lead to oxidative stress and inflammation, which can damage the quality of eggs and sperm.

However, not all types of sugar are bad for fertility. Natural sugars in whole fruits are generally not a concern and are part of a healthy diet that supports fertility. It is excessive intake of added sugar from sugary drinks that causes fertility problems. Total abstinence from sugar is an extreme measure.

Food myths will always exist as long as food exists. Some of those opinions are either exaggerated or modified versions of wholesome medical advice. Others are totally false. If you ever need nutritional information or clarity, the best course of action is to see a specialist, not a social media fitness “guru”.