6 Nutrition Myths that Experts Wish Would Go Away

Nov 16

Estimated read time: 13 minutes

For decades, we’ve been told what to eat by food companies, government agencies, and “experts,” yet chronic disease rates continue to rise. Today, over 70% of adults in the U.S. are overweight or obese, and nearly 6 in 10 live with at least one chronic disease (and over 90% of those over 65)—despite following conventional “healthy” eating guidelines.

Most of what we’ve been told about healthy eating isn’t just wrong—it’s backwards.

It’s time to separate truth from marketing so you know which foods are actually important to avoid and which "unhealthy" ones you should, in fact, be seeking out.

Let’s look at six popular nutrition myths that need to disappear, along with what’s actually true, according to both modern research and Biblical wisdom.

Myth #1: “Breakfast Is the Most Important Meal of the Day”

The truth: Your body benefits from fasting first.

Did you know that this slogan was coined not by scientists but by cereal companies like Kellogg’s, General Mills, and Post to sell sugary breakfast foods?

Many boxed cereals and breakfast bars contain lots of added sugar, preservatives, and other additives that spike your blood sugar and insulin, setting you up for “diabetes by lunch," while also leaving you craving more.

Despite what we're told about needing to "eat a balanced breakfast," humans weren’t designed to eat immediately upon waking. Our ancestors often fasted until late morning or midday, giving the body time to repair and reset through autophagy—the natural cellular “cleanup” process, which is linked to improved metabolic health, reduced inflammation, and enhanced longevity.

Studies show that periods of fasting activate pathways that remove damaged cells and promote mitochondrial efficiency, helping the body function at its best.

The truth:
Fasting or delaying breakfast can help stabilize blood sugar, improve metabolic flexibility, promote fat burning, and lower the risk of obesity.

Foregoing breakfast, especially one that's mostly sugar and refined grains, is an easy way to cut junk and empty calories from your diet, and a tool for losing weight (if that's one of your goals), getting in better touch with your hunger signals, and lowering your risk for issues such as insulin resistance.

Action Steps:

Try a 12–16-hour time-restricted eating window each day or most days (for example, finish dinner by 7 p.m. and eat your first meal around 11 a.m.).
Choose protein, healthy fats, and fiber from whole foods when you do eat breakfast.
Avoid sugary cereals, pastries, or anything labeled “low-fat” that’s full of additives.

Scriptural tie-in: “So whether you eat or drink or whatever you do, do it all for the glory of God.” —1 Corinthians 10:31

Myth #2: “Red Meat Causes Cancer and Heart Disease”

The truth: Clean, pasture-raised red meat is nutrient-rich and beneficial.

Red meat has been unfairly blamed for everything from colon cancer to heart disease, yet no high-quality study has ever proven this causation.

Many early studies lumped all “meat” together, failing to distinguish between grass-fed beef and processed meats like hot dogs or deli slices that are filled with problematic additives like nitrates, fillers, and preservatives.

Your body is actually well-equipped to digest red meat. Humans produce specific stomach acids and enzymes like pepsin and lipase designed to efficiently break down protein and fat—far more effectively than refined carbs or sugar.

Grass-fed red meat and organ meats are among the most nutrient-dense foods on Earth, providing vitamin B12, heme iron, zinc, creatine, protein, and healthy fatty acids—critical for metabolism, energy, and brain health.

A major meta-analysis of over 4 million participants found no significant evidence linking unprocessed red meat with increased risk of cancer or cardiovascular disease.

Action Steps:

Choose grass-fed, grass-finished beef or wild game like venison or bison.
Avoid pairing red meat with ultra-processed foods or refined carbs.
Try pairing with colorful vegetables rich in antioxidants.
Avoid processed meats containing nitrates, fillers, or added sugars.

Scriptural tie-in: “The Lord said to Moses... you may eat any animal that has a divided hoof and that chews the cud.” —Leviticus 11:2–3

For related reading, see Biblical Eating Principles and Heavy Metal Detox.

Myth #3: “Saturated Fat and Cholesterol Cause Heart Disease”

The truth: Natural fats nourish your body and protect your heart.

This idea has been repeated for decades, but it’s based on flawed science. In the 1950s, Ancel Keys selectively used data to suggest fat and cholesterol caused heart disease, omitting nations that didn’t fit his theory.

Food companies used this to push margarine, refined oils, and low-fat processed foods—while heart disease rates climbed.

We now know that dietary cholesterol doesn’t strongly raise blood cholesterol for most people and that saturated fats from whole foods can actually improve heart markers like HDL and triglycerides.

The real culprits behind heart disease include inflammation, oxidative stress, obesity, smoking, and excess sugar—not natural fats your body needs.

From a Biblical standpoint, fat was never the enemy. Olive oil and lamb fat were symbols of abundance and vitality in Scripture.

Action Steps:

Replace industrial seed oils with natural fats like grass-fed butter, olive oil, and coconut oil.
Choose whole-food fat sources: avocado, eggs, salmon, and sardines.
Avoid refined carbohydrates and ultra-processed foods that drive inflammation.
Try including omega-3-rich foods several times per week.

Scriptural tie-in: “He will give grass in your fields for your cattle, and you will eat and be satisfied.” —Deuteronomy 11:15

Explore Clean Eating Guide and Healing Leaves for practical meal inspiration.

Myth #4: “The More Fiber, the Better”

The truth: Balance matters more than bulk when it comes to fiber.

Fiber supports gut health and regularity—but too much (especially from high-FODMAP foods) can backfire, causing bloating, gas, and nutrient malabsorption.

Ancient diets were simpler and lower in fiber, yet higher in nutrient density because they included meat, eggs, and seasonal produce. Modern “high-fiber” cereals and bars are often processed and inflammatory.

A Nutrients journal study found that reducing fermentable fibers (low-FODMAP diet) significantly reduced bloating and pain in individuals with IBS.

Action Steps:

Try soaking, sprouting, or cooking beans and grains to reduce irritation.
Choose easy-to-digest vegetables like zucchini, carrots, and leafy greens.
Support gut lining with bone broth, fermented foods, and collagen.
Avoid high-FODMAP foods if they trigger symptoms.

Scriptural tie-in: “Better a meal of vegetables where there is love than a fattened calf with hatred.” —Proverbs 15:17

For gut health insights, see Parasite Cleanse 101.

Myth #5: “Milk Is Only Good for Babies”

The truth: Raw or cultured dairy can be deeply restorative.

Milk once symbolized health and abundance in Scripture, but today’s ultra-processed dairy is far from the raw, enzyme-rich milk our ancestors enjoyed.

Pasteurization destroys beneficial bacteria and enzymes, making milk harder to digest and sometimes inflammatory. In contrast, raw or fermented milk is alive with probiotics, enzymes, and vitamins A, D, and K2.

A Frontiers in Microbiology review found children who consumed raw farm milk had lower rates of asthma and allergies.

Action Steps:

Choose raw, grass-fed, or fermented dairy like kefir or yogurt.
Try goat or sheep dairy or A2 milk if sensitive to cow’s milk.
Avoid ultra-pasteurized or flavored milk with added sugar or gums.
Pair dairy with whole foods (e.g., kefir with berries or cheese with vegetables).

Scriptural tie-in: “He will also bless you in the land... with milk and honey.” —Deuteronomy 11:9

Myth #6: “Excess Salt Causes High Blood Pressure”

The truth: Salt doesn’t cause high blood pressure on its own.

Salt has been vilified for decades, but the real issue is refined table salt, stripped of trace minerals and combined with anti-caking agents.

Your body needs salt for hydration, nerve function, and muscle contractions. In fact, low sodium (hyponatremia) can raise stress hormones and fatigue.

Biblical and ancestral diets valued salt as life-sustaining and purifying. Jesus referred to His followers as “the salt of the earth,” showing its vital nature.

Action Steps:

Choose unrefined salts like Celtic, Himalayan, or Redmond Real Salt.
Try adding a pinch of mineral salt to filtered water if you sweat or exercise.
Eat mineral-rich foods like avocados, leafy greens, and bone broth.
Avoid ultra-processed foods that contain refined salt without minerals.

Scriptural tie-in: “You are the salt of the earth.” —Matthew 5:13

Final Thoughts on Common Nutrition Myths That Deserve to be Debunked

Many of the myths we’ve been taught stem from marketing, not creation. God’s design for nourishment was simple: eat whole, unprocessed foods in their natural forms, honor hunger and rest, and live with balance.

By returning to traditional wisdom—fasting regularly, embracing healthy fats, eating clean meats, and consuming mineral-rich foods—you can support your body the way it was designed to thrive.

For more truth-backed wellness insights, explore theHealing Leaves series on JordanRubin.com.

References:

https://www.cdc.gov/nchs/fastats/obesity-overweight.htm

https://pmc.ncbi.nlm.nih.gov/articles/PMC3946160/

https://www.cdc.gov/chronic-disease/about/index.html

https://my.clevelandclinic.org/health/articles/24058-autophagy

https://pubmed.ncbi.nlm.nih.gov/38500840/

https://www.acpjournals.org/doi/10.7326/M19-0655

https://www.news-medical.net/news/20240708/Reducing-processed-meat-consumption-could-reduce-burden-of-chronic-diseases-in-the-USA-study-suggests.aspx.

https://pmc.ncbi.nlm.nih.gov/articles/PMC9556326/

https://pmc.ncbi.nlm.nih.gov/articles/PMC8728510/

https://pmc.ncbi.nlm.nih.gov/articles/PMC9794145