In today’s world, nutritional information is everywhere: from social media influencers to fitness gurus, they all offer nutritional advice. But with so much information, how do we separate fact from fiction? Unfortunately, many popular nutrition myths continue to spread, often leading to confusion and unhealthy choices. As a registered dietitian, it is important to set the record straight with evidence-based facts. There are a number of persistent nutritional myths circulating these days that need to be debunked.
Myth 1
Carbs are the enemy
Fact: Carbs are maligned by many diets, but they’re not inherently bad. In fact, carbohydrates are your body’s primary energy source. Whole grains, fruits, vegetables and legumes are all excellent sources of healthy carbohydrates that provide essential nutrients such as fiber, vitamins and minerals. The key is to focus on complex carbohydrates rather than refined sugars. It’s not about eliminating carbs, it’s about choosing the right ones.
Myth 2
Eating fat makes you fat
Fact: The idea that fat automatically leads to weight gain is outdated. Healthy fats, such as those found in avocados, nuts, seeds and olive oil, play a crucial role in your body. They help absorb fat-soluble vitamins, support brain function, and even aid in satiety, helping you feel full longer. The type of fat you consume is more important than the amount; trans fats and excessive saturated fats can be harmful, while unsaturated fats are essential for good health.
Myth 3
A detox diet will cleanse your body
Fact: Detox diets are one of the most popular trends, but the science doesn’t support them. Your body has its own natural detoxification systems, mainly the liver, kidneys and digestive tract. No special juice, cleanser, or supplement is needed to “flush out toxins.” Instead of relying on expensive detoxes, focus on a balanced diet rich in fruits, vegetables, fiber, and water to support your body’s natural detoxification processes.
Myth 4
Gluten-free is always healthier
Fact: Going gluten-free is medically necessary for people with celiac disease or gluten intolerance, but for the general population, there is no evidence that a gluten-free diet is inherently healthier. In fact, many gluten-free processed foods contain less fiber and more sugar and fat to compensate for the texture and taste of missing gluten. Unless you have a medical reason, there is no need to avoid gluten. Whole grains such as wheat, barley and rye are nutritious and provide many health benefits.
Myth 5
Eating at night causes weight gain
Fact: Weight gain has more to do with what and how much you eat in total than the specific time of day. While late-night snacking can sometimes lead to overeating, especially when it comes to less healthy, high-calorie foods, it’s the excess calories that contribute to weight gain, not the timing. If you’re hungry in the evening, instead of worrying about the clock, opt for a light, balanced snack like yogurt or a handful of nuts.
Myth 6
You should eat small, frequent meals to boost metabolism
Fact: The idea that eating every few hours boosts your metabolism is a common misconception. The reality is that the number of meals you eat has little to do with your metabolism. What matters most is the total number of calories consumed and the quality of those calories. Whether you prefer three meals a day or six smaller ones, the key is to eat a balanced, nutritious diet that meets your body’s needs.
Myth 7
You can only eat proteins
Fact: For years, eggs were demonized for their cholesterol content, and many people opted for egg whites to avoid fat and calories. However, research now shows that dietary cholesterol has a minimal impact on blood cholesterol levels for most people. The yolk is actually packed with essential nutrients, including vitamins D and B12, choline and healthy fats. Eating the whole egg makes for a nutritious and filling meal, so you don’t have to skip the yolk.
Myth 8
You need supplements to be healthy
Fact: While some people may benefit from specific supplements (for example, vitamin D, B12 for vegans, or folic acid during pregnancy), most people can meet their nutritional needs through a well-balanced diet. Whole Foods provide a complex blend of nutrients that work together in a way that supplements cannot replicate. Over-reliance on supplements can lead to nutrient imbalances or toxicity. Always consult a healthcare provider before starting any new supplements.
Myth 9
You can reduce fat
Fact: Unfortunately, reducing fat spots, such as targeting belly fat through crunches or specific exercises, is not possible. When you lose fat, it happens all over your body, not just in one specific area. The best approach to fat loss is a combination of regular exercise (both cardio and strength training) and a balanced, low-calorie diet.
Conclusion
Trust the science
It’s easy to be influenced by the latest food trends or celebrity-endorsed health tips, but it’s essential to approach nutrition with a critical eye. Instead of falling for myths and misinformation, trust the science and rely on credible sources, such as registered dietitians, for guidance. Your health is too important to be based on fads; balanced, evidence-based nutrition will always stand the test of time.
The author is MSc, PhD, consultant nutritionist, founder and director, Artisan Academy of Advanced Clinical Nutrition.
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