Food Myths I Used to Believe (and What I Learned Instead)

Many people thought they were doing everything right when it came to “eating healthy.” They’d buy fat-free yogurt, avoid butter like it was poison, and always pick the box that said low sodium or light. It wasn’t until they started learning more about how the body actually works—especially how nutrition ties into healing and inflammation—that they realized they’d fallen for a lot of food myths that still float around today. 

So, I thought I’d share a few of the biggest ones that changed how many of our patients eat and think about food. 

Myth #1 

 Low-fat everything isn’t the answer 

Back in the 90s, we were told fat made us fat.  A really poorly done study had come out in the late 70’s that supposedly pointed to saturated fats as being the root cause of all heart disease (oops it was trans-fats and oxidative stress from things like smoking all along). So, we stripped fats out of everything—snack foods, yogurt, even peanut butter. But the kicker is, when food companies took out fat, they added sugar or refined carbs to make it taste good. That’s when obesity and type 2 diabetes rates really started to climb. The truth? Healthy fats help keep you full, support hormone balance, and even improve brain function. Research from Harvard and the American Heart Association shows unsaturated fats in olive oil, nuts, and avocados help protect heart health.  In addition, cholesterol like you find in egg yolks is supportive for brain health and can protect against diseases like Alzheimer’s/Dementia. 

Margarine over butter? Not so fast. 

A lot of people grew up thinking margarine was the “smart” choice because it was removed of those scary saturated fats, but those tubs were full of hydrogenated oils—the source of trans fats, which we now know are linked to heart disease and nasty inflammation. Real butter, especially from grass-fed cows, has natural vitamins like A, D, and K2 that support your immune system and bones. We’re not saying pile it on everything, but real food in small amounts beats fake food every time.  

Myth #2 

Salt isn’t evil—it’s about balance 

Many of our patients used to avoid salt completely, as everyone says it leads to high blood pressure. As it turns out sodium is an essential mineral/electrolyte our bodies need to regulate fluid balance and nerve function. Research that links salt to

hypertension and heart disease is inconsistent at best.  Individuals that do sometimes see a mild increase in blood pressure with salt intake are said to be “salt sensitive” and generally also have accompanying insulin resistance and/or kidney issues.  A quick look at the clinical data showed us that high-sugar diets increase blood pressure at levels that nearly double that of high-salt diets. Insulin resistance itself, caused by diets high in sugar, has been presented as the more likely cause of high blood pressure, and cardiovascular disease. 

We recommend watching out for taking in too much salt in the form of processed goods.  If we skimp on the salt we put in/on the food we make, we run the risk of creating a salt-craving environment which often leads to an increased intake of processed foods.  These foods in turn are typially higher in trans fats, sugars and seed oils that lead to chronic inflammation and “salt sensitivity” that drives hypertension and cardiovascular disease.  Watching our intake of processed and sugary foods, while taking in electrolytes and liberally salting the natural foods that we eat will create a much more balanced and healthy circulatory system.  

Myth #3 

“Natural flavors” doesn’t actually mean healthy 

This one still bugs me. “Natural flavors” sounds wholesome, but that label is unregulated and can mean almost anything. It’s a way companies make processed foods sound cleaner than they are. For example a ‘natural flavor’ must start with the essence of something natural, like a plant extract, but can be processed with any number of chemicals, compounds, or emulsifiers that food companies do not have to disclose on the ingredients list. Finding out that these supposed natural ingredients can contain things like propylene glycol and and MSG made me start checking ingredient lists for real, recognizable foods instead. If it reads like a science experiment, pass. 

Myth # 4 

Dairy… it’s not for everyone 

When I was a kid, I used to drink milk quite a bit because my parents were told it was

essential for strong bones. The truth is, many people have trouble digesting dairy, especially the casien protein, which can cause inflammation, bloating, or skin issues. Some studies now show calcium from vegetables like kale, broccoli, and almonds can be just as effective. The inflammation can lead to all types of digestive issues, autoimmune problems, skin disorders and so much more.  There’s quite a bit of controversy around raw dairy, which would be a whole other blog to write, but there’s definitely evidence that points to the pasturization process and the killing of the natural enzymes that has led to many of today’s dairy issues.  That said, I still enjoy cheese and yogurt occasionally, but I pay attention to how my body reacts—and consider it to be something that’s an occasional condiment, not the star of the show. 

As a Chiropractor, I have seen firsthand how food impacts how patients feel—not just in digestion, but in pain levels, inflammation, and recovery. Our bodies heal best when we fuel them with real, unprocessed foods that actually support our systems rather than confuse them. 

If you take anything from this, it’s don’t be afraid to question old advice. Your body is usually a better guide than the label on a box, and what was once thought might be true may just be better for the food industry and their bank accounts than it is for your health.