Debunking Nutrition Myths: Episode 1

Finding Reliable Information in a World Full of Pseudoscience

When it comes to nutrition, the internet can be a double-edged sword. On one hand, it’s fantastic that we have so much information at our fingertips, however, it also means we’re constantly bombarded with conflicting advice and pseudoscience. One minute you’re told to avoid red meat entirely, the next you hear it should be the main part of the diet. It is no wonder people feel confused about what is actually healthy.

With the madness of social media, I thought I would start a series of blog posts where I will debunk common nutrition myths, explain why they persist, and help you identify reliable sources of information. My goal is to help you feel confident about your food choices without getting lost in a sea of misinformation.

 

Myth 1: Carbohydrates are bad for you

Let’s start with a classic: carbs are too often demonised as the enemy of health and weight loss. But the truth is, for many people they are an essential part of a balanced diet, providing energy for your brain and body to function properly. However, what is important is the type of carbs you’re eating. Refined, processed carbohydrates (like white bread, pasta, cake, biscuits) can cause blood sugar spikes and crashes. On the other hand, whole grains, fruits, and vegetables provide steady energy, fibre, and essential nutrients.

• Why this myth persists: The popularity of low-carb diets like keto and paleo has contributed to the fear of carbs. While cutting carbs drastically may lead to short-term weight loss, it’s often unsustainable and can even harm long-term health.
• What to do instead: Focus on eating whole, minimally processed carbs. Think oats, quinoa, sweet potatoes, fresh fruits and vegetables.
• Important to note: Whilst carbohydrates are not to be demonised, as with all nutrition, there are exceptions. For example, certain individuals may benefit from consuming fewer carbohydrates such as those with diabetes.

 

Myth 2: Detox diets are necessary for our health

“Detox” diets, teas, and cleanses are everywhere, promising to flush toxins from your body and leave you feeling great. But here’s the thing: with adequate nutrition, your body is already an expert at detoxing. Your liver, kidneys and gut work together everyday to eliminate waste and keep your system balanced.

• Why this myth persists: The idea of a “quick fix” is appealing. We all want to feel better fast, and detox programs promise dramatic results in a short time. However, most detox products (such as lemon water on an empty stomach!) have little to no scientific research, and some can even be harmful.
• What to do instead: Support your body’s natural detoxification processes by eating a nutrient-rich diet, drinking plenty of water, and getting enough sleep. There’s often no need for extreme cleanses!
• Top Tip: A sign of adequate detoxification can be seen by completing a minimum of one bowel movement each day. If you are not achieving this it may be helpful to see a registered healthcare professional for some extra support.

 

How to spot pseudoscience…

It can be hard to sift through all the conflicting information online, but here are a few red flags:

• Miracle cures or quick fixes: If something promises rapid, dramatic results with little effort, it’s likely too good to be true.
• Extreme restrictions: Any advice that tells you to completely cut out major food groups or nutrients is usually not based on evidence-based research.
• Unqualified influencers: Always question the credentials of the person giving health advice. Look for professionals like registered nutritionists or dietitians who base their recommendations on research.

 

If you have made it this far, thank you for reading this blog and I hope you found it interesting or helpful. If you ever feel overwhelmed by conflicting messages, remember to seek out professionals who can guide you with accurate information that’s tailored to your needs. If you’d like more personalised guidance, feel free to reach out — I’d love to support you in finding the right approach for your unique body.