10 Food Myths from 50 Years Ago We Know Were Wrong

Fifty years ago, many ideas about nutrition were shaped more by advertising than science. Families stocked margarine instead of butter, avoided eggs, and believed skipping breakfast would ruin their health. Over the decades, better research has proven many of those food rules were misguided or completely wrong. Today, nutrition science emphasizes balance, moderation, and food quality rather than rigid rules. Here are 10 food myths from 50 years ago that have since been debunked and replaced with a more accurate understanding of health and diet.

1. Eggs Are Bad for Your Heart

For decades, eggs were considered dangerous because of their cholesterol content. Nutrition advice in the 1970s often warned against eating more than a few eggs per week to avoid clogged arteries. Modern studies have shown that dietary cholesterol has only a limited effect on blood cholesterol for most people. Eggs also provide essential nutrients like protein, vitamin D, and choline. Today, health guidelines consider eggs safe in moderation, and they are recognized as a nutrient-dense food. The myth unfairly tarnished an ingredient that can be part of a healthy diet.

2. Margarine Is Healthier Than Butter

Butter was once viewed as a dietary villain, while margarine was promoted as a modern, heart-healthy alternative. Advertisements in the 1960s and 1970s encouraged families to switch, but many margarines contained hydrogenated oils loaded with trans fats. Decades later, trans fats were proven to raise bad cholesterol and increase the risk of heart disease even more than butter’s saturated fat. Today, butter in moderation is considered safer than the old margarine products. Modern margarines are reformulated without trans fats, but the original “margarine is better” claim has been thoroughly disproven.

3. All Carbohydrates Are Bad

During the 1970s, fad diets often encouraged cutting carbohydrates drastically, painting them all as unhealthy. Bread, pasta, and rice were lumped together with sugary treats as foods to avoid. Science has since shown that the quality of carbohydrates matters more than the quantity. Whole grains, beans, fruits, and vegetables provide fiber, vitamins, and long-lasting energy. On the other hand, refined carbs like white bread and sweets can contribute to health problems if overconsumed. The myth that all carbs are harmful ignores the crucial role of complex carbs in a balanced diet.

4. Low-Fat Foods Are Always Better

By the late 1970s, low-fat products were heavily marketed as the ultimate health choice. Supermarkets filled with low-fat cookies, yogurts, and packaged meals that seemed like guilt-free options. The problem was that many of these products replaced fat with added sugars and fillers, making them less healthy than full-fat alternatives. Today, nutrition experts emphasize the importance of fat quality rather than simply avoiding it. Healthy fats from nuts, olive oil, and fish support heart and brain health. The low-fat craze misled millions into thinking processed snacks were healthier choices.

5. Red Meat Is the Only Good Source of Protein

Beef and pork were heavily promoted in the mid-20th century as the cornerstone of a strong, protein-rich diet. Advertising campaigns and cultural norms reinforced the idea that red meat was the best way to build strength. While red meat does provide protein, it is not the only option. Modern research highlights the benefits of poultry, fish, beans, lentils, nuts, and tofu as protein sources. Eating too much red meat, particularly processed varieties, has been linked to higher risks of heart disease and cancer. A balanced approach that includes plant proteins is now encouraged.

6. Salt Should Be Avoided at All Costs

In past decades, salt was often portrayed as the main cause of high blood pressure, leading many people to believe it should be cut out entirely. While excessive sodium is a problem, the body still needs salt for hydration, muscle function, and nerve signaling. Modern guidelines focus on reducing processed foods, which contain hidden sodium, rather than eliminating salt. Freshly prepared meals with moderate seasoning are not harmful for most people. The myth that all salt is dangerous oversimplified the issue and overlooked the role of processed food in sodium overload.

7. Skipping Breakfast Is Always Unhealthy

“Breakfast is the most important meal of the day” was a slogan repeated endlessly in the 1970s. Much of the push came from cereal companies, which benefited from making breakfast seem essential. For years, people believed that skipping breakfast slowed metabolism and caused weight gain. Modern studies show that eating patterns are highly individual, and skipping breakfast does not harm most adults if their overall diet is balanced. While breakfast can be beneficial for children and athletes, it is no longer universally prescribed as necessary for health.

8. Canned and Frozen Foods Have No Nutrition

Fresh produce was once seen as the only healthy choice, while canned and frozen foods were dismissed as inferior. Many families believed these options had little to no nutritional value. Research now shows that frozen vegetables and fruits retain most of their nutrients since they are preserved at peak ripeness. Canned foods, when packed in water or juice instead of syrup, can also be nutritious and convenient. The myth overlooked the benefits of preservation, which makes healthy eating more accessible and affordable year-round.

9. Coffee Stunts Growth

Children in the 1970s were often told that drinking coffee would prevent them from growing tall. No scientific evidence has ever supported this claim. The myth likely came from concerns that caffeine could disrupt sleep or reduce milk consumption among children, which might indirectly affect growth. While large amounts of caffeine are not recommended for kids, coffee does not interfere with bone development. Today, coffee is even recognized for its antioxidants and potential health benefits for adults when consumed in moderation.

10. All Calories Are Equal

For decades, dieting was reduced to the simple formula of “calories in versus calories out.” The belief was that it did not matter where the calories came from. Eating 200 calories of candy was considered the same as 200 calories of vegetables. Modern nutrition has proven otherwise. Foods rich in fiber, protein, and vitamins support long-term health and satiety, while highly processed foods can cause blood sugar spikes and cravings. Nutrient quality matters as much as calorie count. The idea that all calories are equal is now considered an outdated oversimplification.