Nutrition myths that won't die - what's your pet peeve?

What's a nutrition myth you keep hearing that drives you absolutely crazy? I'll start: "eating at night makes you fat." No it doesn't. Total daily calories matter, not timing.

"Eating every 3 hours stokes your metabolism." No. Meal frequency has virtually no effect on metabolic rate. Total calories and macros are what matter.

"You can only absorb 30g of protein per meal." This is not true. Your body will absorb what you eat. The research on maximal MPS per meal is about OPTIMIZATION, not absorption limits.

"Fat makes you fat." We went through 30 years of low-fat everything and got fatter as a population. Dietary fat is essential and doesn't directly become body fat unless you're in a caloric surplus.

"Breakfast is the most important meal." Funded by cereal companies. Meal timing matters way less than total intake.

"Gluten is bad for everyone." Unless you have celiac disease or genuine sensitivity (which is rare), gluten is perfectly fine. Going gluten-free for no reason often means you eat less fiber.

"Smoothies are just as healthy as whole fruit." Ehhh not exactly. Blending breaks down fiber and removes some satiety. Smoothies are fine but they're not identical to eating the ingredients whole.

"You need to detox." Your liver and kidneys ARE the detox. No juice cleanse will do what your organs already do 24/7. Save your money.

Amazing list. Saving this thread. Honorable mentions: "MSG is dangerous" (it's not), "microwaves destroy nutrients" (barely), and "alkaline water is healthier" (your stomach acid makes it irrelevant).

"Natural = healthy." Arsenic is natural. Cyanide is natural. Natural doesn't mean safe or beneficial. Evaluate foods on their nutritional content, not their marketing.

"Carbs are the enemy." Carbs are the primary fuel for your brain and muscles. Entire civilizations thrived on high-carb diets. The issue is WHICH carbs and how much, not carbs themselves.