Nutrition myths travel fast — through generations, social media, and straight into the exam room. A new evidence-based review takes on 10 of the most widely circulated dietary claims, giving clinicians clear, science-backed answers to share with patients.

Some findings confirm popular wisdom (margarine does have a better fatty acid profile than butter; red and processed meats do raise cardiovascular and colorectal cancer risk), while others push back hard. Honey, agave syrup, and whole-cane sugar offer no meaningful health advantage over regular table sugar — what matters is total sugar intake, not the source. And that post-dinner shot of liquor? It actually delays gastric emptying rather than aiding digestion.

Key Takeaways:

• Most lactose-intolerant patients can tolerate small amounts of dairy; aged cheeses and fermented products are often well tolerated
• Vegan diets require supplementation — vitamin B12 and iodine are especially critical, along with calcium, iron, zinc, and vitamin D
• High-dose vitamin C does not prevent colds in healthy individuals; evidence supports supplementation only under extreme physical stress or cold exposure
• Healthy adults eating a balanced diet generally don't need dietary supplements outside of specific life stages like pregnancy

Why it matters: Patients routinely make dietary decisions based on misinformation. Equipping clinicians with concise, evidence-based rebuttals helps counter harmful myths and supports better nutritional counseling in everyday practice.