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5 food myths busted

Author: Ingrid Green - BSocSci
Author: Jenny de Montalk - BA, GDipJourn, Editor
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Today, popular ideas are taken more seriously than facts. Here’s how to tell reality from myth in the post-truth era.

Healthy Food Guide has been bringing you credible, thoroughly researched, science-backed nutrition information for almost 20 years now, and we’ve seen more than our fair share of dubious health claims making the rounds in that time. In fact, with the exponential rise of social media and so-called wellness influencers over the past two decades, it’s starting to feel like we’re living in a post-truth era, where the ideas that we agree with matter more than what is real.

It’s more important than ever to be able to spot the signs of a spurious claim, so we can be better equipped to sort the facts from fiction and make properly informed decisions in all areas of our lives.

Spurious claims checklist

There are a few common attributes shared by nutrition myths and the people who spread them:

● Exaggeration

We’ve all seen this before, clickbait headings along the lines of: “Everything you thought you knew about [insert topic] is wrong” or “What the [insert expert, institution or organisation] don’t want you to know about” or “These 5 foods are why you’re [insert problem or health condition]”. If the message makes a very bold and certain claim, erases all other advice, or claims there’s a conspiracy to suppress it, it probably isn’t scientific. Science builds on the body of evidence, self-correcting as new knowledge emerges, and is verifiable.

● Cherry picking

Using research that agrees with the claim while ignoring or minimising evidence that doesn’t.

● Logically flawed

If the claim starts with a kernel of truth but draws conclusions from that without proper evidence, it can sound plausible but is not credible.

● Lacks peer review

Scientific research follows a set of steps to be considered robust. A claim that is released directly to the public without undergoing the scrutiny of peer review is missing a vital step.

● Relies on anecdote

People making spurious claims often rely on anecdotes rather than robust studies. If they use studies, they may have a small human cohort or are animal studies.

● They’re selling something

If the person making the claim has a book, plan or supplement to sell, you probably want to dig a little deeper into their claims.

● They’re not qualified to make the claim

There are a lot of ‘experts’ out there who appear to have the expertise to be making their claim, but really don’t. Some may use the ‘doctor’ honorific to sound credible, but actually have a PHD in something irrelevant to what they’re talking about. When it comes to nutrition, in New Zealand registered dietitians and in Australia accredited practising dietitians are qualified experts. The term ‘nutritionist’ can be used by anyone, so look for a ‘registered nutritionist’ that has completed a degree in human nutrition.

1. FACT OR FICTION? Collagen supplements keep your skin plump and youthful.

Promising everything from anti-ageing to better joint health, collagen supplements just keep increasing in popularity. Collagen is the most abundant protein in our body and gives skin its elasticity. As we age, collagen production slows down, which can lead to signs of ageing such as loose or wrinkled skin. Some studies do show that collagen supplements can improve skin elasticity and hydration and reduce wrinkles. How much is needed, which types are most beneficial, and if benefits remain when you stop taking them will need more evidence from larger scale trials. Research shows no significant side effects from using collagen supplements, but they can be expensive despite often being made from by products of food production such as cattle hides or fish skin.

The bottom line: The jury’s out.

If you want to try collagen supplements, they should do no harm, but the results may not justify the cost. If you’re concerned about ageing, it’s important to be vigilant with sunscreen, drink plenty of water and enjoy a healthy, balanced diet. And remember, ageing is a normal part of life and living.

2. FACT OR FICTION? Chicken is pumped full of hormones

Chickens in supermarkets and butcher shops these days are much bigger than what people may recall from the past. This could lead some to suspect unnatural intervention, but it’s actually due to selective breeding programmes and improved farming methods. The use of hormones (including steroids) was banned decades ago by Food Standards Australia New Zealand, and that ban is strictly enforced. In New Zealand, chicken packaging that claims ’no added hormones’ is stating an industry-wide regulation required by NZ Food Safety Authority; it’s not suggesting other producers do add hormones.

The bottom line: Myth

Using hormones in meat chicken farming is illegal in both Australia and New Zealand and that ban is strictly enforced.

3. FACT OR FICTION? Dairy leaches calcium from your bones.

This claim has been circulating for decades but was more recently rehashed by celebrity chef-turned paleo diet advocate Pete Evans. It argues dairy leaches calcium from your bones because it causes acidity during digestion, and calcium is stripped from our bones to neutralise the acid. There’s a kernel of truth buried beneath the false conclusions – hard cheeses can produce acids when being digested, and there is some evidence a typical modern Western diet, alongside kidney function decline as we age, may lead to low-grade metabolic acidosis (too much acid in the bodily fluids) which may, in turn, leach calcium salts from our bones to neutralise the acid. But singling out dairy as the culprit isn’t accurate. Meat, poultry, fish, eggs, cheese, grains and legumes are acid-producing foods that can be enjoyed as part of a healthy diet, provided we’re also eating plenty of vegetables, fruit and nuts to help balance it out. We do know calcium deficiency leads to calcium being leached from our bones and dairy is an excellent source of bioavailable calcium.

The bottom line: Myth

Dairy is one of the best sources of dietary calcium. Getting adequate calcium throughout our lifetime, alongside weight-bearing exercise and vitamin D, is the best way to keep our bones strong.

4. FACT OR FICTION? Seed oils are bad for you and cause inflammation

Claims have been made that inflammation in our bodies can be triggered by omega-6 fatty acids, something oils made from seeds like canola, sunflower and grapeseed are often high in. But there is virtually no quality scientific evidence in humans to back those claims. In fact omega 6 has been shown to lower cholesterol and improve blood sugar levels, and studies have linked higher omega 6 levels to reduced inflammation. Meanwhile, the chemical residue from processing seed oils is microscopic and strictly regulated by the Food Standards Code in Australia and New Zealand. And while heating seed oils at high temperatures (such as commercial deep fryers) can be problematic, most seed oils have high smoke points and can be safely heated to temperatures used in cooking at home.

The bottom line: Myth

Seed oils have been safely used for many years. Many of the processed foods seed oils are found in are not good for our health, but that’s because they are often high in sugar and saturated fat. If you're concerned about the level of processing in seed oils, choose a cold-pressed one like olive or avocado oil.

5. FACT OR FICTION? There’s no such thing as ‘bad’ cholesterol

This belief appears to have arisen after the publication of Swedish research that claimed that people over 60 with a high LDL (bad) cholesterol level would live longer, that there was no increased risk of cardiovascular disease and that statins had little effect. As is often the case when controversial claims are made, that study has been discredited – it excluded important evidence and used unreliable information and poor methodology – to the extent that even the authors admitted it. But bold claims also attract attention; the story was widely publicised and for many people, the seeds of doubt were sown.

The bottom line: Myth

Some types of cholesterol are essential for good health. But there is a large body of evidence which shows that having too much LDL cholesterol in your blood can raise your risk of coronary artery disease, particularly when combined with other risk factors such as family history and overweight or obesity. To enjoy good health, it pays to keep LDL levels down. Cholesterol levels in food though, have been widely shown to have little effect on blood cholesterol levels, with saturated fat, inactivity and smoking all shown to have a much bigger impact.

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Date modified: 27 February 2025
First published: February 2025
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