In this second part of our overview on false food myths, we will focus primarily on beliefs surrounding carbohydrates. The goal, as always, is to distinguish between what is scientifically founded and what is not, in order to cultivate a clearer understanding of our relationship with food.
Here you can find the first part of the article.
6. Pineapple Burns Fat
Pineapple is often associated with a miraculous fat-burning effect. However, there is no scientific basis for this belief. This false myth may have originated from the presence of bromelain, an enzyme that aids in the digestion of certain nutrients, including proteins, and has a positive effect on the lymphatic system by exerting a draining action.
The false myth of pineapple as a fat burner actually allows us to address another food-related misconception. Often, in an attempt to make a healthy choice, people fall into the mistake of consuming excessive amounts of fruit, even replacing meals with it—especially in so-called “slimming” juices where fiber is also discarded. In these types of drinks, the total sugar content, including fructose, can reach up to 50 grams, which is equivalent to 13-15 teaspoons of sugar.
Low-carb diets seem to work at first because they lead to initial weight loss. However, this drop is actually due to the loss of fluids and muscle mass. The body will take proteins and, instead of using them for muscle regeneration, will use them to produce energy in the absence of carbohydrates.
To set up a rotation diet, GEK Lab recommends undergoing a Recaller Medical Program.
Fruit extracts actually cause a glycemic spike, leading to insulin activation and subsequent hypoglycemia, which triggers hunger and cravings for more sugar.
Pineapple is still a beneficial food, rich not only in the mentioned bromelain but also in potassium, vitamin C, and B vitamins. However, it should be eaten as it is, with its fibers, as part of a complete meal along with proteins and complex carbohydrates.
7. Eliminating carbohydrates makes you lose weight
ICarbohydrates are commonly perceived as nutrients that must be drastically reduced for a diet to be effective—this is one of the most persistent food myths.
When properly balanced in a meal with proteins, vegetables, and healthy fats, carbohydrates are essential for providing the body with a primary energy source. To be clear, a meal consisting solely of a plate of pasta can promote weight gain, as it stimulates insulin secretion, leading not only to an inflammatory sugar spike (which facilitates the storage of this energy as fat) but also to a subsequent drop in blood sugar levels, causing fatigue and hunger.
On the other hand, the proteins, fats, and fibers from other nutrients slow down carbohydrate absorption, ensuring that its energy is used steadily and gradually between meals.
Low-carb diets may seem to work at first because they cause initial weight loss. However, this loss is mainly due to a reduction in fluids, as carbohydrates bind to water, and also to a decrease in muscle mass. The body will take proteins and, instead of using them for structural purposes (such as muscle regeneration and enzyme formation), it will use them to produce energy due to the lack of available carbohydrates.
Moreover, the rebound effect is almost inevitable: as soon as carbohydrates are reintroduced, the body tends to gain weight and bloat because it has lost its “carbohydrate affinity,” having adapted to a different way of generating energy. In many cases, a carefully managed carbohydrate reintroduction diet, supervised by specialists, is necessary.
8. Gluten-Free Diets Are Healthy for Everyone
For several years, the craze for “gluten-free” diets for weight loss has exploded, even in cases where no diagnosed celiac disease is present (which, we should remember, affects less than 1% of the population in Italy).
This food myth arises because, in some cases, consuming gluten can lead to unpleasant symptoms such as bloating and fatigue.
However, these are inflammatory issues: it is not gluten itself, but its excessive and repeated consumption—typical of our diet—that causes problems.
In all cases where celiac disease is not present, a rotation diet is needed to manage gluten intake throughout the week without completely eliminating it.
Moreover, in most cases, industrial “gluten-free” products (as opposed to naturally gluten-free foods like brown rice and quinoa) are high in added fats to enhance their taste.
Since this is an inflammatory issue, the solution lies in moderating gluten consumption rather than eliminating it altogether.
9. Fructose Is a Healthy Choice
Fructose is a monosaccharide like glucose and belongs to the category of simple sugars. Table sugar, or sucrose, is made up of equal parts glucose and fructose.
Unlike glucose, fructose is absorbed in the liver and therefore has a lower immediate impact on blood sugar levels and insulin stimulation. For this reason, it was recommended for years in “healthy” diets, especially for children, making it one of the most deeply rooted food myths in common perception.
However, this very characteristic—being metabolized in the liver—actually links fructose to one of the most serious conditions of recent years: hepatic steatosis (or fatty liver disease), which can have severe consequences. While traditional fasting blood sugar measurements may not reflect its effects, fructose still triggers sugar-induced inflammation by increasing methylglyoxal, a highly oxidative free radical that promotes insulin resistance.
10. Xylitol Chewing Gum Is Good for Teeth and Has No Side Effects
Xylitol is a sweetener that belongs to the polyol category (such as mannitol, sorbitol, and erythritol), which are complex sugar alcohols.
Its role in preventing cavities, albeit indirectly, is not a myth, as the bacteria responsible for tooth decay thrive on sugars but not on polyols
Like other sweeteners, xylitol is widely used in “low-sugar” or “sugar-free” products because it provides a negligible calorie intake compared to regular sugar
So, what’s the problem? Xylitol contributes to insulin resistance by directly increasing sugar-induced inflammation, much like fructose, raising methylglyoxal levels.
Additionally, excessive polyol consumption can disrupt gut microbiota, leading to laxative effects—something clearly documented on chewing gum packaging and soft drink cans.
Conclusion
At the end of this journey through food myths, all that remains is to reiterate what was mentioned in the first part: on one hand, there are no magic tricks or shortcuts to getting in shape in a balanced and lasting way, but on the other hand, it’s also not necessary to resort to unnecessary restrictions.
Knowing exactly what your individual nutritional profile is and setting up a personalized rotation diet allows you to modulate inflammation and avoid improvised low-calorie diets that eliminate essential nutrients for the proper functioning of our body.
Through the PerMè Medical Program (which evaluates inflammation caused by both sugars and foods), it is possible to assess which foods consumed in excess should be modulated in your diet.
Understanding the cause of weight loss difficulties and having personalized guidance on individual inflammatory responses, as indicated in the PerMè Medical Program report, can be the winning strategy to get in shape and simultaneously boost your immune system.
Edited by The scientific editorial Team GEK Lab
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