In the elevator, online and even at parties, registered dietitian nutritionists (RDNs) get asked food-related questions all the time. Many of the questions are on topics read on social media or from water cooler discussions with friends. The gist of many conversations typically begins with statements like, “I read online that this food is bad” or “My friend told me that this is what happens when you eat this food.” RDNs also scroll through social media platforms and see posts and articles disseminating myths about food and nutrition, often by non-credentialed individuals who deem themselves experts.

We asked 17 RDNs from around the country the nutrition myth that drives them bonkers — and to debunk it once and for all.

RDNs get asked this question a lot and it’s a myth that drives Leslie Bonci, MPH, RDN, CSSD, LDN, FAND owner of Active Eating Advice crazy! “There are so many variables to consider here,” said Bonci, citing this study. If you have already consumed your calorie allotment for the day and continue to eat after 7 p.m. then yes, you’re consuming excess calories. “However, there are many countries in the world where the standard dinner time is 9 p.m. or later,” explains Bonci. What’s more important are the types of foods and quantities you choose rather than what time you eat them.

According to New York-based registered dietitian Katherine Brooking MS, RD, this myth seems to remain persistent as high sugar consumption is a problem in the U.S. and whole fruit does contain sugar. However, while fruit contains sugar, “It is naturally occurring sugar,” explains Brooking. The naturally occurring sugar in whole fruits provides energy for the body, as well as fiber and essential nutrients including potassium, vitamin C and folate. Further, “Whole fruit is an important part of a healthy diet, linked to lower rates of heart disease and some cancers,” Brooking says. Added sugar, on the other hand, found in many sugar-sweetened beverages, cakes, cookies and other sweets adds calories and sugar without providing nutritional value.

This is a myth that Jackie Newgent, RDN, CDN, chef, private cooking instructor and author of The Plant-Based Diabetes Cookbook hears often. “You can get 100 percent of the amino acids (building blocks of protein) your body needs when following a plant-based eating plan. The fact is plant food contains all 20 amino acids, including all nine essential amino acids,” explains Newgent. You can ultimately get all the amino acids and at the levels your body requires within a plant-based eating style simply by doing three things Newgent recommends: Meet your energy needs; include a variety of foods for differing amino acid profiles; and make smart choices, like regularly enjoying pulses, nuts and seeds.