When it comes to nutrition information, the internet is a bit like Las Vegas: Anything goes. So, whether you’re reading something from a popular blog or receiving an e-mail that sounds like it could be credible, be skeptical! Many nutrition myths are started by someone who is trying to sell a product or who doesn’t have a background in nutrition science, but when these myths go viral they’re often treated like fact.

Here are 3 popular nutrition myths – debunked:

Myth: Carbs Make You Fat

Have you dropped potatoes, pasta and bread from your diet for fear that they’ll go straight to your waist? If so, it may be time to welcome these carbs back into your life: research shows they won’t make you pack on pounds.

In fact recent studies have found that low carbohydrate and high-carbohydrate diets do not differ in the amount of weight you’ll lose in the first few months of dieting or for up to 2 years thereafter.

Researchers have also found that those who consumed 47 to 64% of their total calories from carbohydrates —considered a high-carbohydrate diet— had the lowest risk of being overweight or obese.

To be clear, too many calories of any kind – carbs, protein or fat – can lead to weight gain. And it’s important to limit the number of nutrient-poor refined carbohydrates (think: cake, cookies, candy) and opt for whole grains when possible (they have more fiber to help keep you full). But an all-out ban on carbs may backfire and leave you with cravings you can’t control.

The bottom line: Maintaining a healthy weight hinges on sticking with it, so finding ways to keep your favorite carbs as part of a calorie-conscious diet is a better strategy for living lean than trying to give them up.

Myth: Canola Oil is Harmful

Recently I wrote a post that mentioned canola oil, and it set off a firestorm of comments from readers, with people claiming that this common cooking and baking ingredient is toxic and dangerous. Part of the confusion stems from the notion that canola oil is produced directly from the rapeseed plant. However, scientists used traditional plant breeding to eliminate the undesirable components of rapeseed, specifically erucic acid and glucosinolates, and the result is a very different plant — canola. Canola belongs to the same family of plants as cabbage, broccoli and cauliflower.

Studies have shown that canola oil is not only safe, it may have significant health benefits. It is free of trans fat and cholesterol and has the lowest amount of saturated fat among common cooking oils. In fact, canola oil has received an FDA qualified health claim that states that when used in place of saturated fat (like butter), canola oil may help reduce the risk of heart disease.

Myth: Everyone Benefits from Eating Gluten-Free

According to a recent survey, about one-third of U.S. adults are trying to cut down on or avoid products containing gluten. And consumers can’t seem to get enough of gluten-free foods, and many are buying the products simply because they think that gluten is ‘bad’ and may cause some digestive disorders, allergies and even autism.

But should everyone really be going gluten-free? Eliminating gluten when you don’t have a diagnosis for celiac disease or gluten sensitivity may put you at risk for vitamin deficiencies. A gluten-free diet is often low in fiber and lacks many essential nutrients. One Australian study reported that more than 10% of both men and women following one didn’t get enough thiamin, folate, magnesium, fiber, iron and calcium.

Many gluten-free foods are high in added sugars, saturated fat and calories. So before you cut gluten out of your life, check with your doctor first to see if you have a gluten allergy or sensitivity.

Small changes can lead to big results. What healthy step can you take today?