Real science is never settled, and anyone who has certainty on such things is not qualified to discuss it.
I have not been impressed with many of the nutrition articles over at The Epoch Times lately, but this one is as close to as good as it gets for such an article.
2023-06-03. By Vance Voetberg.
Myth No. 1: All Carbs Cause Weight Gain
... a candy bar and an apple contain around 25 grams of carbs. Yet they have vastly different effects on our health...
Myth No. 2: All Calories Are the Same
... “The goal is to consume the most nutrient-dense calories possible,” Morell said. Some highly nutrient-dense foods include organ meats, shellfish, eggs, grass-fed beef, berries, leafy greens, sweet potatoes, and dairy products like milk, cheese, yogurt, and butter.
Myth No. 3: Plant-Based and Nonfat Milk Are Healthier Than Whole Milk
...strongly encourages individuals to consume full-fat dairy products.
Myth No. 4: We Can Get All Our Nutritional Needs Met Through Plants
...individuals may not fully recognize the potential health risks associated with excluding meat and animal products from their diets...
Myth No. 5: Vegetable Oils Are Healthier Than Animal Fats
“Animal fats are essential for health and happiness,” Morell said. Animal fats contain essential nutrients such as butyric acid, glycosphingolipids, and soluble vitamins, all of which are necessary for maintaining good health, she added.
On the other hand, vegetable oils have recently come under scientific and nutritional scrutiny. For example, some experts worry that consuming oxidants from heated vegetable oils may pose a greater cancer risk.
Myth No. 6: Eating Red Meat Causes Heart Disease
...“Traditional, nutrient-dense foods like meat are not what’s killing us,” Rodgers said. “Logically speaking,” she added, “it makes very little sense to blame the oldest foods for the newest diseases.”
Myth No. 7: All Grains Are Inflammatory
there has been a prevailing belief among nutrition experts that grains can trigger chronic inflammation. While there is some truth to this notion, it doesn’t provide the complete picture, according to Volpe... inflammatory reaction is more commonly observed in refined grains...
Myth No. 8: Honey Is the Same as Refined Sugar
...Although honey has a high sugar content, studies indicate that it may not impact blood glucose levels as severely as white sugar and may even have anti-diabetic properties. Researchers believe that honey’s distinct compounds contribute to its divergent effects on sugar metabolism...
Myth No. 9: Peanut Butter Is a Rich Source of Protein
...best protein sources provide a complete profile of amino acids. These include foods like meat, eggs, and milk...
Myth No. 10: Natural Flavors Are Harmless
As the fourth most common ingredient in American foods, natural flavors are found in products from boxed cereal to sparkling water to protein powders... “natural flavors” indicate multiple—sometimes over 100—individual ingredients used to formulate a singular “natural flavor.” In some cases, the ingredients used to create natural flavors are not even of natural origin and are linked to serious health consequences such as neurodegenerative diseases...
WIND: good summary.
Recommendation : eat whole unprocessed foods exclusively. Anything that needs more than an absolutely minimal ingredient label is a poor idea.
See also: How to Eat Meat. I recommend sticking to grass-fed meat, or at least meat never fed corn and/or soy.