Healthy eating is a key pillar of a balanced lifestyle, but nowadays, with so much contradictory advice, it’s easy to fall into the trap of myths. Many people believe that in order to eat healthily, they must completely cut out certain otherwise healthy foods—if chosen wisely and eaten in moderation—such as carbohydrates, fats, or even salt.
These misconceptions can lead to restrictive diets that not only fail to deliver long-term results but can also harm health. In this article, we’ll debunk the most common myths about healthy eating, relying on clear information to help you integrate nutritious foods into your daily routine without extremes.
Myth 1: All carbohydrates are enemies of your figure
One of the most widespread myths about healthy eating is that you shouldn’t eat carbs because they’re responsible for weight gain. However, they don’t need to be avoided at all costs. Many people associate carbohydrates only with white bread, sweets, or refined pasta (simple carbs), believing these directly lead to fat accumulation. The truth is that not all carbs are the same, and how much you eat also matters.
In a healthy diet, complex carbohydrates such as oats, brown rice, legumes, sweet potatoes, or vegetables provide sustained energy and fiber, which aid digestion and help maintain satiety. Unlike simple carbs, which are digested quickly and can cause blood sugar spikes, complex carbs support weight control.
Cutting carbs completely can leave you feeling tired, cause muscle cramps, or even lead to muscle loss since your body needs them for optimal functioning. Healthy eating includes carbs in balanced amounts tailored to your activity level.
For example, athletes may consume more carbs to replenish energy stores, while sedentary individuals may opt for smaller portions. The idea that carbs automatically cause weight gain ignores the fact that calorie surplus—regardless of source—is the real culprit. By choosing healthy carb-rich foods such as fruits and whole-grain bread in moderation (e.g., one to two fruits and two to four small slices of bread per day depending on weight and activity), you can enjoy a healthy diet without depriving yourself of good food.
Myth 2: All fats are dangerous for the heart
Another common myth in healthy eating is that all fats are bad and must be avoided to protect heart health. Many grew up believing fats cause high cholesterol and cardiovascular disease, so they choose fat-free or “low-fat” products. However, fats are essential for vitamin absorption, brain health, and hormonal balance.
The key distinction lies in the types of fat: saturated fats from animal products (meat, full-fat cheese, cream) and trans fats from ultra-processed foods like pastries or fast food should be eaten in moderation, while unsaturated fats from avocado, nuts, fatty fish, or olive oil are beneficial and can be consumed more freely—though still in moderation, since all fats are calorie-dense.
Including good fats in a healthy diet helps reduce inflammation and maintain stable energy levels. For instance, Mediterranean diets, rich in unsaturated fats, have long been shown to lower the risk of heart disease.
The myth that all fats are dangerous has led to the overconsumption of refined carbs in “diet” products, which often contain extra sugar for taste. The truth is that healthy eating balances fats with other nutrients, allowing the body to function optimally.
Don’t avoid fats; choose them wisely and in moderate amounts. Add a spoonful of olive oil to a large salad or over soup once cooked, for example. You can safely enjoy about 10 g of butter a day with sautéed vegetables or a steak—but avoid regular consumption of fried foods, margarine, and store-bought sweets containing trans fats.
Myth 3: Salt must be completely eliminated from your diet
When it comes to healthy eating, salt is often seen as a major enemy, with the belief that any amount leads to hypertension and kidney issues. Many think that eating healthily means never adding salt to food.
In reality, sodium from salt is an essential mineral that helps regulate fluid balance, nerve function, and muscle contractions. Problems arise only when intake is excessive, particularly from hidden sources like processed foods—cold cuts, processed cheeses, salty snacks—that account for most daily salt consumption.
A healthy diet means moderation: about one teaspoon of salt per day is enough for most healthy adults. The myth of complete elimination ignores the fact that lack of salt can cause fatigue, headaches, or electrolyte imbalances, especially in physically active people.
Instead, focus on fresh, healthy foods where you can control the salt, and use herbs or spices for flavor. For example, adding chili powder can make food taste saltier. By understanding that salt itself is not the enemy—excess is—you can enjoy a healthier, more flexible diet without sacrificing taste.
Myth 4: Healthy eating is expensive and inaccessible
Many people avoid adopting a healthy diet believing it requires spending large amounts on organic foods or exotic superfoods. This myth discourages efforts to incorporate healthy eating into a daily budget.
In reality, healthy eating is very affordable through seasonal fruits and vegetables, shopping at local markets, smart purchasing, and home cooking. For example, beans, brown rice, and eggs are inexpensive, nutrient-dense foods that can replace costly products.
Complex carbs such as potatoes or carrots, vitamins from fresh local vegetables, meat from trusted producers, and salt in moderate amounts all fit into a balanced diet without straining the budget.
The myth of high cost comes largely from aggressive marketing by certain brands, but the truth is that healthy eating relies on simplicity—foods our grandparents ate. With meal planning, you can save both money and time, making healthy eating accessible to anyone.
Myth 5: Healthy eating depends on the type of sugar you consume
Another common myth is that natural sugars, such as those in honey or maple syrup, are superior to refined sugar and can be consumed freely as part of a healthy diet. Many believe that because they are natural, they don’t affect blood sugar or weight.
However, sugar is sugar, regardless of the source: honey has a similar calorie content to white sugar and can increase the risk of cavities or obesity if consumed excessively. A healthy diet prioritizes reducing added sugars and choosing the natural sweetness of fruits, which also provide fiber and vitamins.
The key, as always, is moderation: yes, it’s better to use honey or maple syrup than refined sugar, but that doesn’t mean you should use them in large amounts just because they’re natural. Likewise, if you add one teaspoon of white sugar to your morning coffee, nothing bad will happen—the problem arises when you consume sugary desserts daily.
Myth 6: Detox is the path to healthy eating
Detox programs, juices, or extreme diets are marketed as quick solutions for healthy eating, promising to cleanse the body of toxins. The myth suggests you cannot achieve well-being without them.
The truth is, the body already has its own detox system—the liver and kidneys. These programs often cause nutritional deficiencies, fatigue, or yo-yo effects. A healthy diet relies on daily habits, not temporary shocks: eating more vegetables, fruits, legumes, lean meat every day, and cutting back on sugar, white bread, and fast food is what makes your diet healthy—no detox needed.
Myth 7: You can’t eat at night if you want to eat healthily
The idea that eating after a certain hour, such as 6 p.m., leads to weight gain is a persistent myth. The truth is that total daily caloric intake matters more than timing. A light evening snack with healthy foods, like Greek yogurt with a few nuts or a slice of whole-grain bread with baked turkey, can prevent nighttime hunger.
Myth 8: Processed foods have no place in a healthy diet
Some people struggle to avoid all processed foods in pursuit of a perfectly healthy diet, believing they are all full of salt, fat, and bad carbs. However, processing does not automatically mean unhealthy: canned tuna in water or canned beans are processed foods, yet they are good sources of protein and fiber.
The real problem lies in ultra-processed foods such as deli meats, processed cheese, chips, burgers, donuts, cookies, candy, etc.—these should be avoided in everyday eating and saved only for special occasions or cravings.
