Many common beliefs about dieting are myths spread online, through friends, or in the media.
People often follow trends or accept claims without understanding the facts. As a result, many have a poor understanding of what a healthy diet truly involves.
Below, we’ll break down eight very common nutrition myths. Some can harm your health or stall fat loss. Others simply make healthy eating more confusing than it needs to be. Understanding the facts will help you make better choices with confidence.
Myth #1: Fat is Bad
Truth: Your body NEEDS fat!
Fat-free and low-fat diets have been all the rage for decades, but they overlook how important healthy fats are. According to the American Heart Association, healthy fats support energy production, muscle growth, hormone regulation, organ protection, body temperature, and nutrient absorption—including calcium for strong bones. Eating too little fat can disrupt these processes and lead to health issues.
Fat is seen as “anti-weight loss” because of its high calorie content (more than twice the calories in carbs and proteins), as well as due to the fact that it shares a name with the stuff around your gut, thighs, and butt. But dietary fat isn’t the same as body fat. Dietary fat doesn’t even always get turned into body fat—it’s usually turned into energy while the quickly absorbed carbs are set aside for storage.
Fat can promote weight loss, especially unsaturated fats like nuts, seeds, avocados, olive oil, and coconut oil. These “good” fats can suppress your hunger, increase your energy-burning rate, and activate stored fats. The result: better fat-burning!
Myth #2: Try Juicing for Weight Loss
Truth: Juice does not promote weight loss!!
Fruit juices contain a lot of vitamins and minerals, but they’re also rich in sugar and have no fiber. A single glass of orange juice has 20 grams of sugar. If you were eating that with the fiber from the orange, it would be a slower release of energy. Sans fiber, your pulp-free juice is going to give you a hefty dose of sugar with NOTHING to slow it down.
Rapid sugar absorption leads to blood sugar spikes, which trigger the production of insulin. Over time, your body develops a resistance to insulin—also known as diabetes.
Fruit and even veggie juices contain lots of essential nutrients, but they’re low in fiber. This means you’re putting concentrated sugar into your body, which is DEFINITELY not a good idea for anyone whose goal is losing weight or preventing excess weight..
Myth #3: Skip Breakfast
Truth: Breakfast is the most important meal of the day for many reasons:
- It gives you energy to get through your day
- It gets your metabolism fired up first thing in the morning
- It provides you with nutrition to jump-start your internal organs and functions
- It quashes your hunger pangs and prevents you from getting hungry
- It starts your day with a healthy choice, and that decision establishes a trend that will continue the rest of your day
Without breakfast, you’re going to feel tired and lethargic, and you’re prone to hunger pangs, cravings, and poor diet choices. ALWAYS have a hearty, well-balanced meal to start the day!
Myth #4: Carbs are Evil
Truth: Simple carbs are, complex carbs aren’t.
Simple carbs are any carbs that contain no nutritional value: no fiber, very little vitamins and minerals, low antioxidant content, and so on. Sugar is the simplest carb, but refined starches like white bread, white rice, pasta noodles, flour tortillas, baked goods, and desserts are all on the list of no-nos!
Complex carbs contain a lot of fiber and micronutrients. They’re vital for the production of energy, but they also play a role in keeping your metabolism firing all day long. Fresh produce, legumes, and whole grains (whole wheat bread, brown rice, whole wheat pasta, etc.) are all healthy sources of carbs that you MUST include in your daily diet. So, there’s no reason to give up most carbs on a low-carb diet.
Myth #5: Organic = Nutritious
Truth: Organic has nothing to do with nutritional value.
When a product is labeled “organic”, it means it’s grown without the use of chemical pesticides, herbicides, or additives. Organic meat is free of growth hormones and comes from animals that are allowed to graze freely or are fed organic foods.
This does contribute to a slightly better nutritional profile, but it does not mean that any and every organic food you are eating will actually contribute to your daily intake of required vitamins. Eating organic will reduce your exposure to chemicals, not necessarily give you more nutrients.
In fact, fresh fruits and vegetables (even organic produce) have 30-40% less nutrients than they had 50 years ago due to mass production and soil overuse. Just because you eat organic, it doesn’t mean you’ll make up for the lower nutritional content—you’ll have to make sure to get your healthy minerals, vitamins, and antioxidants some other way!
Myth 6: Eating Late Causes Weight Gain
Truth: Late-night snacks and weight gain aren’t confirmed to be directly related.
If you eat a meal close to your bedtime, are you doomed to pack on extra weight? The answer is “not necessarily.” There are several factors at play when it comes to weight gain, and they include the total amount of calories you consume on a regular basis (at all times of the day), how many calories you burn every day, your metabolism, and more.
The idea that eating late makes you gain weight may partially stem from a 2022 study published in Springer magazine. Researchers found that when you eat at a later hour, the risk of gaining weight is increased due to changes in metabolism.
Although at first glance, these findings may set off alarm bells, they aren’t to be misconstrued. This study isn’t strong enough to prove cause and effect; there’s no definitive evidence that eating late directly causes obesity. It very well could be that individuals who are already grappling with weight issues are more likely than others to have frequent meals or snacks late at night.
Myth 7: All Calories Are Equal
Truth: Some calories are much better than others.
If you’ve thought that a calorie is a calorie and that they’re all created equal, it’s time to change that thinking right away, as this is a myth. Calories from a healthy food like broccoli are much better for you than those from soda. The former will give you loads of healthy nutrients, and the latter will flood your body with sugar and not much else.
For this reason, it’s important to try to get your calories from nutrient-dense, unprocessed foods. They will lend your body the minerals, vitamins, fiber, and protective antioxidants it needs for long-term health and vitality. On the other hand, when your diet is full of empty calories from highly processed foods, you’re missing out on the health benefits that healthier foods can bring.
You can learn more about empty calories and the issues associated with them in this research study published in The New Zealand Medical Journal.
Myth 8: Detox Diets Cleanse Your Body
Truth: Your body cleanses itself.
The hype surrounding the “detox diet” and its derivatives is ever-growing, and countless people have jumped on the body cleansing bandwagon. Unfortunately, it’s all for naught. Why? Your liver and kidneys already detox your body naturally; it’s their job. These organs filter out toxins, break down waste, and keep your system running smoothly every single day without the need for expensive juices, teas, or powders.
On top of that, experts at the National Center for Complementary and Integrative Health have identified a few problems with these diets. First, studies on detoxification diets and products are few and of low quality. And according to those with merit, there’s no compelling research supporting the use of these diets for either weight loss or toxic waste elimination. Also, there are few longitudinal studies confirming the longer term effects of these diets on those who try them.
So, not only should you remember that these diets haven’t been proven to actually cleanse the body, but they may even lead to safety issues. Many problematic detox products and claims have been documented and pursued by the Food and Drug Administration (FDA) and Federal Trade Commission (FTC).
How to Spot and Avoid Nutrition Myths
There’s so much health advice online that it can be hard to separate myth from fact. Plus, nutrition myths spread like wildfire, especially those that are exciting, simple, or associated with fast results. Thankfully, there are ways that you can scope out these myths before they negatively affect your diet and derail your health goals:
Keep an eye out for the following red flags:
- Claims that seem too good to be true. They are often myths or flat-out lies. For instance, headlines like “this miracle spice will make you lose 10 pounds in 10 days” are simply untrue and should be ignored.
- Solutions marketed to work for everyone. Since each body is unique, there are no dietary products guaranteed to work for absolutely everyone.
- Lack of credible sources. Always check whether the advice comes from registered dietitians, peer-reviewed research, or reputable health organizations.
- Fear-based advice. Beware of diets or gurus that tell you to cut out entire food groups without scientific backing.
Conclusion: Science Over Sensationalism
Nutritional misinformation is literally everywhere, and even the most health-conscious folks can fall for it. So, if you believed any of the myths we debunked in this article, don’t feel bad. You’re one of many. But now that you have the information you need, you can be on the lookout for future myths and unsubstantiated claims. We hope you found the tips and clarification you were looking for, and we wish you the best in your attempts to eat healthier.
At the end of the day, separating myths from facts allows you to focus on the fundamentals—balanced nutrition, a healthy lifestyle, and giving your body the right tools to thrive. Beyond diet alone, supporting your cells and repair systems is key to staying strong as you age, which is where targeted nutritional support can make all the difference.
Restore Life contains science-backed ingredients to make you look and feel younger. Plus, it also has some exceptional benefits for your skin, blood sugar, bones, heart, joints and cellular health.
Click here to learn more about Restore Life and find out how it can change your future for the better by helping your body regenerate, improving autophagy, and allowing you to live your best, youngest, and healthiest life!
Frequently Asked Questions
What BMI is considered malnourished?
If your body mass index (BMI) is below 18.5, you’d be considered underweight, which may indicate malnutrition. Just know that the BMI should only be used for screening – it’s not an indicator of your overall health. For more information, reach out to your doctor or a dietitian for tailored information and an assessment of your body weight. Maintaining a healthy weight is essential to your health.
Why is nutrition so controversial?
Nutrition is controversial because nutrition research is extremely complex. In addition to that, people respond to diets in different ways. Moreover, the food industry, media, and social media often oversimplify or exaggerate findings in an attempt to get more eyes on their blog or to go viral on social media. Add in fad diets and conflicting advice, and it’s easy to see why there’s so much confusion.
What is the unhealthiest food in the world?
There isn’t one single “unhealthiest” food, since health depends on overall diet and lifestyle. Highly processed foods that are packed with added sugar, unhealthy fats, and sodium—or that provide very few nutrients—are generally the least healthy choices. Think along the lines of sugary drinks, fried fast food, packaged snacks, and heavily processed desserts. Avoiding these and choosing nutritious foods is a good way to ensure you’re eating healthy for a reduced risk of heart disease/cardiovascular disease, high blood pressure, and more.
What is the 5/20 rule?
When it comes to daily nutritional values, the 5/20 rule refers to whether certain foods are high or low in a given nutrient. If food labels say there’s 5% DV or less of a nutrient, you can consider the food to be low in it. On the other hand, if there’s 20% DV or more of a nutrient, the food is high in it. Ask your doctor about changes you can make daily to build a balanced diet.
Is nutrition a real science?
Nutrition is a real science – it involves the study of food, vitamins, minerals, and substances you can ingest. But that doesn’t mean that it’s always a precise science. According to this 2020 study published in Diabetes Spectrum, nutrition research can be notoriously difficult to conduct and interpret. And this is partially why nutrition science is questioned.
Sources
Empty Calories in Processed Foods: A Comprehensive Review of Dietary Implications
“Detoxes” and “Cleanses”: What You Need To Know
U.S. Food and Drug Administration
What Makes Nutrition Research So Difficult to Conduct and Interpret?
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