Nowadays you can find healthy advice everywhere. That doesn’t mean every advice is a good advice. There are a lot of healthy food myths. Few of those food and healthy nutrition myths are busted. When you know that these “facts” are only myths, you’ll look differently on these nutrition.

Nutrition research can be very confusing, because it’s always changing. Best-case scenario, following bad advice means you unnecessarily avoid your favorite foods. Worst-case, you end up choosing the unhealthier option all while thinking you’re making a better choice.

Stop believing in these healthy nutrition myths. Let’s read these 5 healthy food myths and facts that need to die right now!

1. Eggs yolks are bad for you

Dietary cholesterol has been wrongly accused of raising our blood cholesterol levels for years. It’s become clearer that saturated fats and trans fats are more influential in raising blood cholesterol levels. And while eggs – the yolks included – are high in cholesterol, they are relatively low in saturated fats. Lots of research has been done in recent years, and the verdict is that the entire egg can actually be a part of a healthy diet and in most people, do not significantly impact cholesterol levels or heart disease risk. We have another article about: Why we should eat more eggs?

2. Dark bread is always better than white

The truth: A dark bread might just have caramel coloring but be no better than white bread, University of Scranton psychology professor Michael Oakes, PhD, says. Look for the words “whole grain” or “100 percent whole wheat” on the package: that means the bread is made from unrefined wheat, which has more than double the fiber and is also higher in selenium, potassium, and magnesium.

3. Diet sodas help keep you slim

The obesity-research community is becoming increasingly aware that the artificial sweeteners used in diet soda – aspartame and sucralose, for instance – lead to hard-to-control food urges later in the day. One Purdue study discovered that rats took in more calories if they’d been fed artificial sweeteners before mealtime. University of Texas study found that people who consume just three diet sodas per week, were more than 40 percent more likely to be obese. Try weaning yourself off by switching to carbonated water and flavoring with lemon, cucumber, and fresh herbs.

4. All calories are created equally

Eating 300 calories of chicken and eating 300 calories of cake is not the same! The body uses and stores calories differently depending on the nutrients each food is comprised of. For example, corn and beans contain something called resistant starch, a type of carbonate that is really hard to digest. In turn, the body isn’t able to absorb as many of the calories or as much of the glucose – a nutrient that’s stored as fat if it’s not burned off.

It’s a similar story with lean-protein sources like turkey, chicken and fish. In addition to boosting satiety, protein also has a high thermogenic effect compared to fats and carbs. In turn, your body burns off a fair percentage the meat’s calories during the digesting process and post-meal calorie burn spikes by as much as 35 percent! So, your favorite cookies or cake can’t make that same claim. In fact, since the majority of sweet treats’ calories come from sugar. Getting too many of your calories from desserts can leave you hungry, fat and frustrated, of course.

5. Dark chocolate is good for you

Plenty of studies have shown that polyphenols (nutrients found in darkly colored plant foods like chocolate) can do everything from lowering blood pressure to raising our ability to burn fat. Study in the journal Diabetic Medicine in 2013, found that eating dark chocolate lessened the effects of high blood sugar in diabetic patients. The more chocolate is processed – the more of the polyphenols are lost. Well, to get the most healthiest benefits, look for a dark chocolate that says 70% cacao (or higher) on the label.

These food myths and facts are borrowed from few websites: EatingWell, EatThis and Self.