If you’ve ever watched a loved one rinse chicken in the sink, refrigerate their bread, or swear coconut oil is a miracle cure, you’re not alone. Our kitchens are full of inherited habits: comforting, familiar, and often outdated. And here’s the truth: many of the most common food myths don’t hold up to actual science. Recent research, food-safety guidelines, and cooking-science experiments have rewritten much of what we thought we knew. What follows is a breakdown of nine persistent beliefs, and what evidence-driven nutrition and food science tell us instead.
Food myth #1: Rinsing raw chicken makes it safer
Rinsing poultry is one of the strongest generational habits, but it increases risk, not reduces it. This was news to me, too: I don’t eat animals, and have never cooked chicken in my life. But the USDA food-safety data shows that washing raw poultry spreads bacteria through sink splashes and contaminated surfaces. In one observational study, 60% of participants who rinsed poultry transferred bacteria to their sink, and over a quarter transferred it to salad greens.
The solution? Skip the rinse. Cook poultry to 165°F and be meticulous with hand-washing and surface sanitation.
Food myth #2: Bread stays fresher in the fridge
Refrigeration speeds up retrogradation, the starch-recrystallization process that makes bread go stale. Cold temperatures accelerate firmness and dryness — which is why refrigerated bread often tastes days older than it is.
Room-temperature storage works best for short-term use, and freezing is ideal for longer-term freshness.
Food myth #3: Tomatoes should always be refrigerated
Whole, ripe tomatoes lose flavour in the fridge. Cold temperatures slow the enzymatic reactions responsible for tomato aroma and sweetness, leading to mealy, muted fruit. USDA-informed produce storage guidelines consistently recommend room-temperature storage for whole tomatoes. Refrigerate only once they’re cut.
Food myth #4: Eating healthy is always expensive
This belief often stops people before they even begin, yet nutrition research doesn’t support it. Affordable staples like beans, lentils, rice, whole-grain pasta, frozen produce, and seasonal vegetables can form the backbone of meals that are both nourishing and budget-conscious — something I explore more deeply in this piece on cooking healthy in real life.
Frozen fruits and vegetables are often flash-frozen shortly after harvest, preserving nutrients that can degrade during long transport and storage of so-called “fresh” produce. For many households, especially those with limited access to farmers markets, time, or flexible grocery options, frozen foods are not a compromise, but a practical and nutritionally sound choice.
Healthy eating isn’t about boutique ingredients or aspirational shopping lists. It’s about working with what’s accessible, affordable, and sustainable in real life, and building meals around simple, whole foods that respect both the body and the economic realities people are navigating.
Food myth #5: Carbs automatically cause weight gain
Carbohydrates play a central role in energy production, fibre intake, gut health, and metabolic steadiness. The issue isn’t carbohydrates themselves, but the tendency to flatten them into a single category. Whole grains, legumes, fruits, and vegetables offer very different physiological effects than refined or ultra-processed carbs, supporting satiety, blood sugar regulation, and micronutrient intake.
From an Ayurvedic perspective, what we eat matters — but so does when, and how much we eat. A bowl of rice eaten warm, well-spiced, and paired with fat and protein at midday will land very differently in the body than the same food eaten cold, rushed, or late at night. Digestive capacity (agni), season, stress levels, and individual constitution all influence how carbohydrates are tolerated and utilized.
Completely removing carbohydrates can disrupt this balance, potentially leading to low energy, digestive strain, nutrient gaps, and an over-reliance on fats or stimulants to compensate. Rather than elimination, both modern nutrition and Ayurveda point toward discernment: choosing minimally processed carbohydrates, eating them in supportive combinations, and aligning intake with the body’s natural rhythms.
While many nutrition guidelines suggest roughly 45–60% of calories from carbohydrates, Ayurveda reminds us that numbers are less useful than context — emphasizing digestion, timing, and individual needs over rigid percentages.
Food Myth #6: All processed foods are bad
“Processed food” has become a cultural villain, but processing itself is not the enemy. Freezing vegetables, canning beans, pasteurizing milk, and baking whole-grain bread are all forms of processing that improve safety, accessibility, and nutrient availability.
What matters is nutrient profile: fibre, added sugars, sodium, and fat quality. Some ultra-processed snacks are worth avoiding, but many processed foods are helpful, nutritious, and practical.
Food myth #7: Coconut oil is a heart-healthy superfood
Coconut oil has been heavily marketed as metabolism-boosting and heart-protective. But meta-analyses tell a different story. Compared to unsaturated oils, coconut oil consistently raises LDL cholesterol, even while slightly raising HDL.
This doesn’t make coconut oil a toxin! But it does mean it’s best used sparingly. Unsaturated oils, for example extra virgin olive oil, remain the gold standard for daily consumption.
Food myth #8: Low-fat or fat-free options are healthier
Removing fat from foods often means adding sugar, salt, or refined starches to compensate for flavour- which undermines the purpose. Dietary fat is essential for nutrient absorption, hormone function, and satiety.
Rather than chasing low-fat labels, look at the full nutritional picture: ingredients, fibre, added sugars, and the type of fat present.
Food myth #9: MSG Is dangerous or “unhealthy”
Despite decades of cultural fear, research consistently shows that MSG is safe for most people in normal dietary amounts. Reviews from international regulatory bodies and human clinical trials find no convincing evidence of harm.
Some individuals may experience sensitivity (as they might with cheese, tomatoes, or mushrooms — all naturally high in glutamates), but for the general population, MSG is a safe flavor enhancer.
Why these food myths stick (and how to move forward)
Food habits are emotional. They carry family stories, cultural meaning, and nostalgic comfort. Letting go of a myth can feel like letting go of tradition; but it doesn’t have to be. Modern food science gives us tools that our grandparents didn’t have. We can honor heritage while updating our practices with evidence and intention.
As Maya Angelou reminded us: “When you know better, do better.”
Practical, science-backed tips for safer, smarter eating
• Skip rinsing poultry; rely on proper cooking temperatures and hygiene.
• Keep bread at room temperature for daily use and freeze for long-term storage.
• Store whole tomatoes at room temperature; refrigerate only after cutting.
• Build meals around affordable staples: beans, lentils, whole grains, seasonal produce, frozen fruits/veg.
• Choose fiber-rich carbohydrates; avoid carb fearmongering.
• Use processed foods strategically; prioritize nutrient-dense options.
• Favor unsaturated oils; treat coconut oil as a flavouring, not a health food.
• Don’t assume low-fat means healthier — read the whole label.
• Enjoy MSG in moderation if you like the flavor; research supports its safety.
Editor’s note: The information in this article, as well as all content produced and shared by Ivy Chan Wellness, including programs, memberships, and downloadables, are provided for informational and educational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment.
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