There are a ton of misconceptions about which foods are healthy and which are not. Nutrition myths rise and fall as new diet or eating trends become popular through mainstream media. Some foods, however, may not be so bad for you after all, like chocolate, artificial sweeteners, and red meat. Here’s a list of just a few misconceptions and science behind the truth.

Chocolate is a popular topic to argue about when it comes to misconceptions on food science. What it boils down to is the amount of actual cocoa beans in comparison to the other substances in the chocolate.

Flavonoids are a class of chemicals that are present within chocolate. These chemicals have been shown to lower the risk of diabetes, heart diseases, and cancer. They also provide beneficial effects on keeping brain function healthy and delaying aging. These chemicals are found within the cacao part of the chocolate bar. The kinds of chocolate bars that contain the most cocoas are dark chocolate.

The large amounts of fats and carbohydrates in the traditional chocolate bars we see at the grocery store come from the processed milk and sugar. These kinds of chocolates are detrimental to your health.

Butter and margarine have been in a six-decade long sales competition against each other, with butter narrowly beating margarine out in 2014. The one that is actually healthier, however, depends on the kind of margarine.

Butter, an animal product, has a high amount of saturated fat that can clog arteries. However, it does contain vitamin K, an important yet overlooked part of a diet.

Butter actually contributes to a lower risk of heart disease compared to margarines that contain unhealthy processed trans fats. When it comes to margarines or fake butters that contain no trans fats, however, butter is the obvious loser in terms of heart health.

Artificial sweeteners are also a controversial topic when it comes to the healthy and unhealthy debate. Although low in calories, many people believe that these artificially created chemicals contribute to cancer and can have adverse effects on pregnant women.

However, these rumors can be traced back to one study back in the 1970s where saccharin, an artificial sweetener, was linked with bladder cancer in a mouse. Since then, though, “according to the National Cancer Institute and other health agencies, there’s no sound scientific evidence that any of the artificial sweeteners approved for use in the U.S. cause cancer or other serious health problems,” Mayo Clinic said.

The FDA has labeled artificial sweeteners as GRAS, or Generally Recognized As Safe. The FDA is also known for their incredibly strict guidelines for approval of foods, meaning that artificial sweeteners aren’t actually a cancer-causing agent.

Artificial sweeteners have numerous health benefits. For example, since they contain no real sugars, they are low calorie or calorie-less, which can contribute to weight loss. They also don’t contribute to tooth decay like natural sugars. Many artificial sweeteners also don’t raise blood sugar, meaning diabetics can use them as a substitute.

Red meat is another food that many people are told to avoid. It’s believed that they contribute to heart disease and weight gain due to their saturated fat content. However, like almost all foods, red meat is only unhealthy outside of moderation.

When consumed responsibly, red meats can contribute greatly to your diet. It is one of the most nutritious foods, containing loads of protein, vitamin B, iron and zinc. In addition, research from Harvard determined that a diet consisting of 100g of unprocessed red meat or less per day has no adverse effect on heart disease.