Common misconceptions about food: These eight myths you should know.

What is healthy? And what is unhealthy? When it comes to nutrition, these questions aren't always easy to answer. Numerous myths surround many foods. While some contain a grain of truth, others have long since been disproven.

That's not necessarily true. The question of whether late meals cause weight gain is not definitively settled. The scientific community is divided on the issue: some studies suggest a link between the time of day you eat and weight gain, while others cannot establish a direct causal relationship. "Therefore, the bottom line remains that what ultimately matters is a balanced calorie intake throughout the day," says Claudia Müller, press officer for the German Nutrition Society (DGE). "That means you shouldn't consume more calories than you burn." The time of day you consume those calories is initially irrelevant.

However, for health reasons, it can be advisable to avoid midnight snacks. Our bodies reduce many metabolic and organ functions in the evening – including those of the stomach and intestines. Eating large meals late at night can make them more difficult to digest.

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That's not true. For a long time, coffee was considered a diuretic. But that's not scientifically sound, says Müller. "Coffee has a mild diuretic effect, especially if you're not used to consuming it and it's very high. But the body has regulatory mechanisms to compensate for this fluid loss."

For comparison: According to the German Association of Internists, coffee drinkers excrete up to 84 percent of the fluid they consume daily through urine. For drinking water, this figure is up to 81 percent. The association states that the effect of caffeine in coffee increasing the kidneys' filtering function, thus producing more urine, is only temporary and quickly diminishes. The same applies to black tea.

Three to four cups of coffee a day are acceptable, says Müller. "But coffee shouldn't be seen as a thirst quencher; due to its caffeine content, it's a treat."

That's not true. Despite its natural flavor, honey consists of 80 percent of the simple sugars fructose and glucose. Both of these sugars are also found in sucrose, white table sugar. Therefore, honey provides around 300 kilocalories per 100 grams, explains the consumer advice center .

Honey consists of approximately 17 percent water. The remaining three percent comprises vitamins, minerals, and proteins. "However, these amounts are so small that they make hardly any significant contribution to nutritional intake," the consumer advice center added.

Honey should therefore not be consumed in excessive quantities, as this increases the risk of obesity, tooth decay, and diabetes mellitus. The German Nutrition Society (DGE) recommends a maximum sugar intake of 50 grams per day – this corresponds to about three tablespoons of honey.

That's not true. "High protein," "rich in protein," "protein source"—that's how manufacturers advertise protein-rich products. But those who eat a balanced diet can do without these without a guilty conscience, according to the German Nutrition Society ( DGE ). The society recommends 0.8 grams of protein per kilogram of body weight daily for adults (19 to 65 years). For a body weight of 70 kilograms, that would be 56 grams. This amount is also sufficient for recreational athletes—that is, all those who exercise four to five times a week for 30 minutes each session at a moderate intensity.

The more intense the physical activity, the more protein is needed. For people who train more than five hours per week, the German Nutrition Society (DGE) recommends a different protein intake depending on their training status and goals. Daily protein intake is 1.2 to 2 grams per kilogram of body weight. Seniors aged 65 and over also need more protein – 1 gram per kilogram of body weight daily. "Even people who have a higher protein requirement due to their age or because they are competitive athletes can meet it through conventional protein-rich foods," according to the German Nutrition Society (DGE). These include meat, fish, dairy products, and legumes such as lentils and peas.

However, consuming too much protein can cause lasting damage to your body. This increases the risk of heart and kidney diseases, such as kidney stones. People with pre-existing kidney problems should also be cautious with protein, as excessive protein intake can worsen their condition.

That's right. The German Nutrition Society (DGE) has been recommending reduced meat and sausage consumption for many years. It should not exceed 300 grams per week. This recommendation is based, among other things, on an assessment by the International Agency for Research on Cancer (IARC) from 2015: At that time, it classified red meat (beef, lamb, pork, and goat) as probably carcinogenic and processed meat (such as ham, bacon, salami, or Vienna sausages) as definitely carcinogenic. This assessment remains valid today.

The IARC examined more than 800 studies . Experts estimated that an additional 50 grams of processed meat per day increases the risk of developing colorectal cancer by 18 percent. Other studies also suggest a link between red meat and cardiovascular disease , dementia , and type 2 diabetes .

That's partly true. Unlike drugs such as cocaine, sugar is not considered a classic addictive substance. "The term addiction is used in psychiatry as a clear diagnosis, so caution is advised when applying it to everyday behaviors like sugar consumption," said Marc Tittgemeyer of the Max Planck Institute for Metabolism Research in an article in the " Süddeutsche Zeitung " at the end of May.

Studies have shown, however, that sugar can trigger addictive-like behavior. It does this by affecting the brain's reward center, causing the release of more of the feel-good hormone dopamine, which gives us a sense of well-being. This hormone leads to a craving to recreate this feeling. That's why we repeatedly reach for chocolate – especially when we're stressed and unhappy. Overall, though, this effect on the reward system is weaker than that of drugs. No study has yet been able to prove true sugar addiction.

That's not true. This myth is based on a widespread misconception – namely, that drinking during meals dilutes stomach acid and thus slows down digestion. "We now know that this isn't the case," says Müller from the German Nutrition Society (DGE). "On the contrary, it's actually recommended to drink something with meals. Many people's problem is that they don't drink enough throughout the day." Around 1.5 liters per day is recommended.

For those who are watching their figure, it can be helpful to drink a glass of water before eating. The water expands the stomach, which can create a feeling of fullness. Consequently, you eat less.

That's only partially true. Depending on individual predisposition, excessive salt consumption can lead to high blood pressure. Salt binds water in the body, which increases blood volume. As a result, the pressure in the blood vessels rises. Excessively high pressure can damage the heart and other organs in the long term. It can lead to heart attacks, strokes, and kidney damage. "Therefore, you shouldn't consume more than six grams of salt per day, ideally iodized table salt with fluoride," explains Müller. This corresponds roughly to the amount that fits on a teaspoon. However, we usually exceed this amount without realizing it.

To reduce salt consumption, the expert recommends using more fresh herbs and other spices when cooking. Or simply removing the salt shaker from the table altogether. "We can gradually work our way towards a lower-salt diet."