1. "Brown sugar is better than white sugar"

Myth: Brown sugar is very often sold as a "healthier" option than white sugar.

Fact: The main difference between the two lies in the manufacturing process and in the refining. Nutritionally they are very similar: they are still free sugars, and their vitamin and mineral contribution is practically irrelevant in the amounts we actually consume.

👉 Conclusion: Both white and brown sugar should be consumed in moderation. If you want to improve your diet, it is far more useful to reduce the total amount of added sugar than to switch from one type of sugar to another.

2. "Eggs raise your cholesterol"

Myth: Eating eggs "raises your cholesterol" and it is better to avoid them.

Fact: Current scientific evidence shows that, in healthy people, eggs can be part of a balanced diet without increasing cardiovascular risk. Blood cholesterol depends far more on your diet and lifestyle as a whole (saturated fats, ultra-processed foods, physical activity, smoking…) than on any one particular food.

👉 Conclusion: Within a varied and healthy diet, eggs can be eaten regularly and safely. In people with specific conditions, the guidance must always be individualised by a healthcare professional.

3. "Detox juices cleanse your body"

Myth: We need "detox" juices to cleanse the body and "reset" our system.

Fact: Your body already has an incredibly effective detox system made up of the liver, kidneys, lungs and digestive system. You do not need special juices, extreme fasts or miracle blends to "purify" yourself.

What is more, many of these juices:

  • Provide a lot of free sugar (even if it is "natural").
  • Contain hardly any fibre, so they are not very filling.
  • Tend to be sold with unrealistic or misleading claims.

👉 Conclusion: The best "detox" is a good deal less glamorous: a healthy diet, water, rest, movement and fewer ultra-processed foods. Juices can be an occasional thing, but never a magic solution.

4. "A glass of juice is the same as a piece of fruit"

Myth: Drinking a glass of juice is the same as eating a piece of fruit.

Fact: When we juice fruit:

  • We lose almost all the fibre, which helps you feel full and regulates sugar absorption.
  • It is easy to concentrate the sugar of several pieces of fruit into a single glass.
  • It is drunk very quickly and is far less filling than chewing whole fruit.

👉 Conclusion: They are not the same. Whenever you can, prioritise whole fruit over juice. If you do have juice, keep it to a moderate and occasional amount, not as a regular substitute for fruit.

5. "Eating carbs at dinner makes you gain weight"

Myth: Eating carbohydrates at night makes you gain more weight than eating them during the day.

Fact: What influences body weight is your overall energy balance (what you eat and what you spend), not the exact time at which you eat your food. Having quality carbohydrates for dinner (for example potato, brown rice, wholemeal pasta, wholemeal bread, pulses…) can be entirely compatible with a healthy diet.

👉 Conclusion: It is not the time of day, it is the type of carbohydrate, the amount and the context of your diet. What matters is looking after the day as a whole: sensible portions, a good presence of vegetables and protein, and choosing carbohydrates that are as unprocessed as possible.