We see new nutrition advice emerging every year. People are promoting the newest diet trends, foods to avoid, foods to add everyday, and even certain times of the day to eat. But how do we know what is scientifically proven to be healthy? How do we know what is simply a myth or a trend that has spread online?
Well, that is exactly what we are here to discuss.
It is almost too easy for trends to spread rapidly through the media, whether it be through TikTok, Instagram, YouTube, news articles, or TV shows and commercials. Sifting through all of the information in order to find accurate, reliable advice isn’t easy and can be quite confusing.
So, the information below is meant to help clear up any confusion around common nutrition myths and provide you with the knowledge to make your own informed decisions around your nutrition, helping you to feel more confident and empowered around food and spend less time stressing about food choices.
How to Avoid Falling For Nutrition Myths
Where is this information coming from?
You see a post about a new nutrition trend and want to give it a try. Maybe it’s adding in a nutrition supplement or limiting a certain food group. Before jumping in, though, it’s important to evaluate where this information is coming from. This is important so that your time and money aren’t wasted on unreliable products or trends.
Questions to ask yourself might include: Is the advice from an influencer on TikTok? Does this influencer have a background in nutrition or health? Is there any research proving this trend to be effective?
It’s also important to think about the motivation behind the information, specifically in regards to posts on social media. Is the person sharing the information trying to sell you something? Sometimes a recommendation is less about your well-being and more about the money they are making from a post.
Registered Dietitians, medical professionals, and healthcare organizations use evidence, not trends, to guide their recommendations, and are typically much more knowledgeable than those who are simply selling products or hoping to attract new followers online. This is important because science is reliable and well-researched, so you won’t have to waste time and money testing things out for yourself.
Additionally, checking to see if posts reference reputable sources such as PubMed or other health organizations can be helpful, as these are signs that the information is reliable.
Beware of Black-and-White Thinking
How often do we see foods labeled as “good” or “bad” online? Too often. In reality, though, science-based research rarely labels food or trends as 100% good or 100% bad. There are pros and cons to weigh, and everybody will react differently to different foods and diet changes.
This is important to keep in mind when considering whether the information you are receiving is accurate or if it is simply a strong opinion from someone who presents it as a fact. Nutrition and diet is not black-and-white. Different foods and diets all affect different people in unique ways, and one YouTube video should not be able to convince you to eliminate foods without real, concrete evidence. Balanced nutrition should include flexibility and a positive relationship with all foods, rather than stressing over what to eat and what to avoid.
Is This Realistic?
Sometimes, it all comes down to the simplicity of whether or not this “trend” makes sense and is realistic. A realistic nutrition approach is one that can be followed throughout the lifespan, not only for a few days or weeks.
If someone online tells you to cut out entire food groups and participate in a workout routine that can potentially harm your body, the answer is simple: this is not realistic, safe, or sensible. If this is the case, move on, or ask a healthcare professional before moving forward.
Debunking Common Nutrition Myths
Myth #1: Carbs cause weight gain
Weight gain happens when our overall caloric intake is higher than the number of calories we burn in a day, whether those calories are coming from carbs, fats, or proteins. If you are misled to believe that cutting out an entire macronutrient will help you reach your goals, you are forgetting how important each macronutrient truly is!
Carbs, fats, and proteins all have extremely important jobs in the human body, and depriving the body of an entire group of foods can have several negative effects, such as low energy and brain fog. In fact, complex carbohydrates are essential for energy and can even help with regular digestion and blood sugar balance, so depriving our body of these foods can cause more harm than good.
Myth #2: You need a “detox” after eating unhealthy food
Why pay for a detox when your body has a free, built-in detox system?
The liver, kidneys, and digestive system are constantly working to filter out any toxins and remove waste products from the body. Expensive cleanses and detoxes are often not scientifically proven to be effective, and can even result in muscle loss and a slower metabolism.
Myth #3: Fruit Has Too Much Sugar
Yes, fruit contains sugar. Lots of it.
But, the sugars found naturally in fruit are paired with plenty of fiber, vitamins, minerals, and even water to provide a rich variety of benefits for your body. By avoiding fruit out of fear of “too much sugar”, you are depriving your body of all of the goodness that fruit has to offer!
For example, an apple and a chocolate bar may have a comparable amount of sugar. However, the apple will fuel your body with complex carbohydrates and fiber, which will help keep you full and prevent spikes in blood sugar. It will also provide plenty of Vitamin C, potassium, and water for immune support and fluid balance.
Fruit is an essential part of a balanced diet, so don’t let this common misconception scare you away from the many delicious types of fruit!
Myth #4: The Number on the Scale Tells You How Healthy You Are
Health is defined by the World Health Organization as “a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.” This means that being “healthy” comes not only from our nutrition, movement, and physical characteristics, but also our mental state, social relationships, medical and genetic factors, and so much more. And the number on the scale? It has no idea whether you are sick, whether you’re going through a rough time, or whether you’re training to run a marathon!
The number on the scale is meant to change, especially as you grow. Your teenage years are meant for growth and overall changes both physically and mentally. And that cannot possibly be summarized by a number on the scale. So, focus more on fueling your body with nourishing, nutrient-dense foods, and less on the number on the scale.
Myth #5: Lower Calorie = Healthier
The number of calories in a food actually tells us very little about its overall benefits and how the food will make us feel. This comes down to the amount of nutrients in a food, not the calorie count, as nutrients such as vitamins and minerals can be utilized for bodily functions and beneficial effects.
For example, a 100-calorie candy bar and a 100-calorie pack of cashews are equal calorically. However, the candy bar may lead to a blood sugar “spike” and potential energy crash later on, while the cashews are filled with healthy fats and minerals to keep you energized and satisfied for longer.
It is important to pay attention to the overall nutrient content of the foods you consume, rather than simply focusing on calories.
Why do myths spread so easily?
The Influence of Fad Diets on Society
Constant dieting is so engrained in society that asking friends or people you meet about their newest diets has become totally normalized. We are taught as a society that quick-fix diets work and that we should constantly be “dieting”. We are drawn toward simple answers and fad diets, with incredible marketing and enticing promises, are often the simplest ones to find.
It is important to remember that personal experience is not the same as scientific evidence and that your neighbor raving about a new supplement or approach to nutrition does not make it true or effective.
Social Media and “Wellness Influencers”
With so many people depending on brand deals and social media followings for income, it is common to see posts about food, supplements, and nutrition from people with little to no real education on the topic.
Influencers often share nutrition myths and “hacks” knowing that these will attract the most views and comments. However, views and comments do not mean that the information is factual or evidence-based, and it is always important to check one’s credentials and think twice before trusting what you see online.
Key Takeaways
Whenever you are unsure about nutrition or diet advice that you see or hear, remember to consider the following:
Nutrition and health are not one-size-fits-all, and what works for one person may not work for you.
Always think critically and look for real, research-based evidence in order to avoid falling for any more nutrition myths.
Try educating yourself through research-based or scholarly articles on nutrition through reputable websites such as PubMed or Google Scholar.
Nutrition is about more than following every myth or recommendation we hear about, it is about doing what makes us feel our best and keeping our bodies healthy.
Pausing and taking some time to differentiate between facts and nutrition myths will help you feel less stressed around food and will allow you to confidently make decisions toward a healthier and more empowered lifestyle.
Download the “Fact-Checking Nutrition Advice Quick Guide”
Need some extra help deciding between the nutrition truths and myths you hear about? Use this free PDF to help you differentiate between real, evidence-based nutrition, and anecdotal or false advice.
Click here to download the Fact-Checking Nutrition Advice Quick Guide.
