With all the nutrition information floating around, it can be hard to separate fact from fiction. Every day, new “health” trends and miracle diets are advertised, promising quick fixes or lifelong vitality. While some of these trends might sound enticing, many of them are based on myths that can harm your health in the long run. Here are 13 nutrition myths that are doing more damage than good, and why you should rethink them.
1. Carbs Are the Enemy
For years, carbs have been villainized in many diet circles, especially with the rise of low-carb diets like keto. But the truth is, that carbohydrates are an essential part of a balanced diet. They provide energy, especially for the brain and muscles, and are found in healthy foods like whole grains, fruits, and vegetables. Cutting out carbs entirely can lead to energy slumps, digestive issues, and nutrient deficiencies, which ultimately hurt your overall health. According to the Harvard School of Public Health, whole grains are a key component of a healthy diet.
What’s often overlooked is that not all carbs are created equal. While refined carbs like white bread and sugary snacks should be limited, complex carbohydrates found in whole foods provide fiber, vitamins, and minerals. Moderation, not elimination, is key when it comes to carbs. They should be enjoyed in their whole form for the best health benefits.
2. Eating Fat Makes You Fat
The idea that eating fat directly leads to weight gain is one of the most pervasive nutrition myths. In reality, healthy fats, such as those from avocados, nuts, seeds, and olive oil, are essential for maintaining healthy cell function, brain health, and hormone balance. Fat is also important for the absorption of fat-soluble vitamins like A, D, E, and K. According to the Heart Foundation, healthy fats are crucial for heart health and should be chosen over unhealthy fats.
The real issue is consuming too much of the wrong kind of fats, such as trans fats found in processed foods and certain oils. Healthy fats, when consumed in appropriate amounts, help you feel satisfied, regulate blood sugar levels, and improve heart health. So, rather than avoiding fat, focus on incorporating healthy fat sources into your diet for optimal health.
3. Detox Diets Are Necessary for Cleansing Your Body
Detox diets are popularized by quick-fix programs and juice cleanses that promise to “cleanse” your body and rid it of toxins. However, your body already has its detoxification system in place through the liver, kidneys, and digestive tract. According to Live Science, there is little scientific evidence supporting the effectiveness of detox diets in removing toxins from the body.
Instead of expensive detox programs, focus on eating a balanced, whole-foods-based diet, staying hydrated, and getting plenty of fiber to support your body’s natural detoxification process. Regular exercise, adequate sleep, and stress management are also essential for supporting your body’s systems. Healthy habits, not juice cleanses, are the real key to feeling your best.
4. Eating After 8 PM Causes Weight Gain
There’s a widespread belief that eating after 8 PM leads to weight gain, but this myth ignores the bigger picture. The timing of meals isn’t as important as the overall quality and quantity of food you consume throughout the day. Weight gain happens when you consume more calories than you burn, regardless of the time of day. According to NIH, eating when you’re normally inactive, such as at night, can encourage obesity due to a mismatch between meal timing and the natural day-night cycle.
What matters is the type of food you’re eating and portion sizes. A healthy evening snack can be a great way to curb hunger and prevent overeating the next day. Focus on eating balanced meals throughout the day and listen to your body’s hunger cues, rather than stressing over arbitrary time restrictions
5. All Supplements Are Necessary for Optimal Health
With the booming supplement industry, it’s tempting to believe that taking a variety of supplements is the key to staying healthy. However, supplements should never replace a balanced diet, as the body is best nourished through whole foods. Some supplements can interact negatively with medications or lead to toxicity when taken in excessive amounts.
Instead of relying on supplements, aim to get most of your nutrients from nutrient-dense foods. If you’re concerned about specific nutrient deficiencies, consult with a healthcare provider to address them through food or targeted supplementation. Whole, fresh foods provide the vitamins, minerals, and antioxidants needed for health that supplements can’t fully replicate.
6. Gluten-Free Diets Are Healthier for Everyone
Gluten-free diets have become incredibly popular, but they are not necessarily healthier for everyone. Unless you have celiac disease or a gluten intolerance, there’s no health benefit to eliminating gluten from your diet. Many gluten-free products are highly processed and can contain more sugar and fewer nutrients than their gluten-containing counterparts.
Whole grains like wheat, barley, and oats are rich in fiber, B vitamins, and minerals that contribute to gut health, heart health, and overall wellness. Unless medically necessary, there’s no need to cut gluten out of your diet. Focus on eating a variety of whole, unprocessed grains for a nutrient-rich, balanced diet.
7. All Calories Are Equal
Not all calories are created equal, despite the common belief that they are. A calorie from a sugary snack is not the same as a calorie from a nutrient-dense meal. The source of the calorie affects how your body processes it, your energy levels, and how it impacts your overall health.
For example, a piece of fruit provides essential vitamins, minerals, and fiber, while a sugary drink can spike your blood sugar and leave you feeling sluggish. Instead of focusing on calorie counting, focus on nutrient-dense, whole foods that provide lasting energy and health benefits. Quality trumps quantity when it comes to calories.
8. ‘Low-Fat’ Foods Are Always Healthier
The “low-fat” label on food packaging has been misleading for decades. While low-fat options may sound healthier, many of these foods are loaded with added sugar, artificial sweeteners, and unhealthy fats to make up for the flavor loss from fat reduction. In many cases, low-fat foods are more processed and less nutritious than their full-fat counterparts.
Healthy fats, like those found in avocados, nuts, and olive oil, are beneficial for heart health, brain function, and hormonal balance. Instead of choosing low-fat, ultra-processed foods, focus on whole foods with healthy fats. Fat isn’t the villain it’s often made out to be—processed ingredients are.
9. Natural Sugar Is Always Better than Refined Sugar
Many people believe that natural sugars, like those in fruit or honey, are better for you than refined sugars, but both can have similar effects on your body when consumed in excess. While fruits provide vitamins, fiber, and antioxidants, consuming too much natural sugar can still lead to spikes in blood sugar and insulin levels, especially if consumed in large amounts or as part of processed food products.
The key is moderation. Natural sugars from whole fruits are a better option than refined sugars from processed foods, but it’s still important to be mindful of overall sugar intake. The focus should be on limiting both refined and natural sugars and consuming them as part of a balanced diet rich in fiber, protein, and healthy fats.
10. You Can Out-Exercise a Bad Diet
While exercise is essential for overall health, it cannot counteract the effects of a poor diet. The idea that you can “work off” unhealthy food is a myth that can lead to unhealthy eating habits. No matter how much you exercise, consuming an excess of processed foods, unhealthy fats, and sugars will eventually take a toll on your health.
Exercise is meant to complement a balanced, nutritious diet, not replace it. A combination of proper nutrition and regular physical activity is the best approach for weight management, energy, and long-term health. Focus on nourishing your body with whole foods to fuel your workouts and optimize your health.
11. Eating More Protein Will Help You Build More Muscle
While protein is essential for muscle growth, the idea that more protein automatically leads to more muscle mass is misleading. Your body can only process a certain amount of protein at a time, and excess protein is either stored as fat or excreted by the body. Eating excessive amounts of protein won’t help you build muscle faster or more effectively.
The key to building muscle is a balanced diet that includes adequate protein, carbohydrates, and fats, along with regular strength training exercises. Over-consuming protein without proper exercise and overall calorie balance won’t give you the results you’re hoping for. Moderation and a balanced approach are essential for muscle development.
12. Drinking More Water Will Help You Lose Weight
While drinking water is essential for staying hydrated and supporting bodily functions, it’s not a magical solution for weight loss. The idea that drinking more water will directly lead to weight loss is an oversimplification. While water can temporarily reduce appetite and promote feelings of fullness, it doesn’t directly burn fat or trigger fat loss.
Drinking water is still important for maintaining optimal health and metabolism, but the key to weight loss is a combination of balanced nutrition, regular physical activity, and proper hydration. Water can support your weight loss efforts, but it won’t replace the need for a healthy diet and exercise regimen. Focus on a holistic approach to weight loss for the best long-term results.
13. Eating More Small Meals Throughout the Day Boosts Your Metabolism
Many people believe that eating small meals throughout the day boosts metabolism and aids weight loss, but there’s little scientific evidence to support this claim. Your metabolism is primarily determined by factors such as your age, activity level, and muscle mass, not how often you eat. While eating smaller meals may help prevent overeating, it doesn’t inherently boost metabolism.
Instead of focusing on meal frequency, prioritize eating balanced meals with plenty of protein, fiber, healthy fats, and whole grains. This approach will help keep you satisfied and nourish your body without the need for excessive snacking. Consistency and portion control are more effective than constantly eating small meals throughout the day.
Natasha is a seasoned lifestyle journalist and editor based in New York City. Originally from Sydney, during a stellar two-decade career, she has reported on the latest lifestyle news and trends for major media brands including Elle and Grazia.
