Nutrition Myths Debunked: Clearing Up Common Misconceptions About Healthy Eating
- Srinath Vemula
- Jul 16
- 3 min read
It seems like myths are abundant in many areas. Everyone including social media influencers are spreading misinformation which is leaving a lot of people confused about what a health diet is. Let's dive into the most commonly myths and the actual truths.
Myth 1: Carbs Are Bad
The most common myth is that carbs are bad and should be avoided as much as possible.
The Truth:
Not all carbs are the same. Simple carbs that are found in sodas and sugar can spike blood sugar levels and can increase a person's body weight. However, complex carbohydrates that are found in fruits and veggies are essential for providing energy to the body. Cutting carbs entirely is horrible and can lead to your body functions declining.
Takeaway:
Focus on consuming complex carbs instead of simple carbs.
Myth 2: Fat Makes You Fat
For decades, fat was thought to be the worst thing and lot-fat products became all the rage, but they often replaced the fat with sugar.
The Truth:
Healthy fats found in avocados and nuts are essential to brain function and hormone production. The type of fat is more important than the amount of fat. Trans fat, found in processed foods, is bad while unsaturated fats are beneficial.
Takeaway:
Include fats in moderation as part of a balanced diet.
Myth 3: Diets Cleanse Your Body
Detox teas are marked as the ultimate way to cleanse "toxins" from your body, but they don't really do anything
The Truth:
Your liver and kidneys are already the best at detoxifying your body naturally. There is no scientific evidence that I could find that detox diets provide any additional benefits. In fact, extreme diets can actually strip the body of essential nutrients leading to digestive issues.
Takeaway:
Focus on eating a balanced diet rich in the 4 main parts of a meal.
Myth 4: Eating Late Causes Weight Gain
There is a widespread misconception that eating after 8 p.m. leads to weight gain
The Truth:
Weight gain is defined as eating more calories than you burn. The time you eat is not a factor.
Takeaway:
If you are hungry during the night, eat some fruits or yogurt and avoid heavy foods.
Myth 5: You Need Protein Shakes to Build Muscle
Protein shakes are promoted by social media influencers as essential for building muscle.
The Truth:
Protein is crucial for muscle repair and growth, but most people can get their protein by eating a balanced diet. Protein shakes are only needed by athletes or those with higher protein requirement than the average human.
Takeaway:
Whole foods are sufficient for meeting protein requirements.
Myth 6: Fresh Food is Always Healthier Than Frozen
Almost 80% of the population believe that fresh fruits and vegetables are better than frozen.
The Truth:
Frozen food are often frozen at peak ripeness which preserves their nutrients. Fresh produce deteriorate during transport and storage. Both fresh and frozen options are nutritious, but frozen produce can be cheaper and include more fruits.
Takeaway:
Don't hesitate to eat frozen because they are just as healthy as fresh
Myth 7: Avoid Gluten
Gluten-free diets is a popular trend, but it is not necessary
The Truth:
For people with celiac disease, avoiding gluten makes sense. Most people however should eat gluten because it is perfectly safe and are present in foods that are also rich in fiber and essential nutrients.
Takeaway:
Unless you have a diagnosed condition, you don't need to avoid gluten.
Final Thoughts
Nutrition myths, just like other myths, are dangerous and can complicate an already complicated process. Rely on science-backed information and focus on a balanced died. There is no one-size-fits-all approach to nutrition so just do what works for you.
sources:
Assessed and Endorsed by the MedReport Medical Review Board
