The Most Common Nutrition Myths (and Why They’re Wrong)

There’s a wealth of information online about what we should and shouldn’t eat, but there’s also a lot of misinformation. In this article, we’re here to bust some of the most common nutrition myths and provide you with the facts you need.

Understanding Nutrition: Debunking Common Myths

Nutrition is a fundamental aspect of our health, yet misconceptions abound. You might think we’d all have a solid understanding of how food affects our bodies, especially given how much time we spend thinking about, preparing, and eating food. However, it’s likely that two randomly selected people will have completely different ideas about what constitutes "good" nutrition – and both could be at least partially wrong.

This isn’t surprising, given that nutrition is complex. This complexity often leads to the spread of myths, sometimes driven by fad diets or simple misunderstandings about how our bodies process nutrients like amino acids. Nutrition requires in-depth study to truly understand, and without this, it’s easy to fall for misleading claims.

At SUPRIVA, we aim to clarify these common nutrition myths. Below, we explain why these myths don’t hold up under scrutiny and reveal what’s really going on.

Myth 1: You Need to Cut Carbs to Lose Fat

One of the most persistent nutrition myths is the belief that cutting carbohydrates is essential for fat loss. This misconception stems from the idea that all carbs are the same. While reducing your intake of sugar and refined carbohydrates (like fizzy drinks, sweets, and cakes) can help with weight loss, they are just one piece of the puzzle. Fibre-rich, starchy foods such as quinoa and wholegrain rice are vital for a balanced diet. These foods help you feel full, preventing overeating, and provide slow-releasing energy. It’s crucial to moderate your carbohydrate portions if you want to lose weight, but cutting them out entirely is not advisable.

Myth 2: Skipping Meals Helps You Lose Weight Faster

Contrary to popular belief, skipping meals can actually hinder weight loss. Weight gain boils down to simple maths: if you consume more calories than you burn, you gain weight. It doesn’t matter if those calories come from one meal or seven – what matters is the total amount. Often, when you skip meals, you end up overeating later because you’re so hungry, and you might even feel justified in doing so. But even if you resist overloading your plate, skipping meals can work against your goals.

Myth 3: ‘Low-Fat’ or ‘Fat-Free’ Foods Are Better for You

Since the 1970s, we’ve been told that fat is bad for us. Government campaigns and diet companies have pushed the idea that we should eat less fat, a message easily accepted because of the mistaken belief that dietary fat directly translates to body fat. However, fat isn’t the enemy. We need fats to survive, and including the right types of fat in every meal is essential for a nutritious diet. Moreover, fats add flavour, which is why 'low-fat' foods are often loaded with sugar to make up for the lack of taste – and that’s something you should definitely consume in moderation.

Myth 4: Certain Foods Help You Lose Weight

The diet industry loves promoting so-called fat-burning superfoods that claim to "melt away belly fat in six weeks". However, this simply isn’t true. There are no magical ingredients that will cause you to lose weight, but there are nutrients that make it easier to maintain a calorie deficit. Protein and fat are more satiating than carbohydrates, and fibre-rich foods also help keep you full, reducing the likelihood of snacking.

A good example of a misunderstood food is celery. There’s a myth that eating foods high in fibre like celery results in negative calories because chewing and digesting them supposedly burns more energy than you consume. This isn’t accurate. However, if you eat a lot of celery, you might lose weight simply because it fills you up, reducing your temptation to snack on higher-calorie foods.

Myth : 5 You Must Give Up Your Favourite Foods to Lose Weight

It’s a common belief that you need to completely eliminate your favourite foods to lose weight, but this isn’t necessary. The best diet is one you can stick to long-term, and that includes occasionally enjoying your favourite treats. Of course, the amount you consume should be moderated based on how calorie-dense these foods are.

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Myth 6: Eating Before Bed Makes You Gain Weight

This is a myth, although it’s still wise not to eat too much right before bed as it’s not ideal for digestion. Additionally, your metabolism is typically faster in the morning and slows down in the evening, so it’s best to spread your food intake throughout the day.

Myth 7: Fruit Is Bad for You Because It Contains a Lot of Sugar

Another common myth is that fruit is bad for you due to its sugar content. However, no one has ever gained weight from eating fruit. Sugar is only harmful if you consume it in excess. Fruit contains natural sugar in the form of fructose, which is metabolised differently from glucose. Moreover, fruit is rich in fibre, which slows digestion, along with a variety of vitamins, minerals, and phytonutrients. But as with anything, the quantity matters. Naturally, you shouldn’t eat 20 bananas a day; 1-2 servings of fruit daily are ideal. Ultimately, your overall calorie balance determines whether you gain or lose weight.

Myth 8: A Vegan Diet Doesn’t Provide Enough Protein

In the past, vegans had to be very careful about their food choices to ensure they were getting enough protein, but this is much easier today. There are plenty of high-protein plant-based products available, such as tofu, hummus, tempeh, soya desserts, vegan protein powders, and more. By combining different plant-based protein sources at each meal, you can ensure you’re meeting your amino acid needs.

Myth 9: Going Vegan Helps You Lose Weight

This could be true, but it depends on your previous diet. If you were eating poorly before, switching to a plant-based diet might make you more mindful of your food choices. However, a vegan diet doesn’t automatically lead to weight loss – after all, chips are vegan too.

Myth 10: Detox Diets Are Good for Cleansing Your Body

Don’t get us started on this one. What does ‘detox’ even mean? And ‘rebooting’ is something you do to a computer, not your body! If your kidneys are functioning properly, your body detoxifies itself every day. If you see an article about so-called ‘detox diets’, it’s best to stop reading.

Myth 11: Going Gluten-Free Is Healthier

Unless you have coeliac disease or another condition that causes gluten intolerance, gluten isn’t bad for you. Gluten is a protein found naturally in wheat, rye, and barley, and for most people, it doesn’t cause any problems. In fact, it contributes to your daily protein intake.

Myth 12: Coffee Is Bad for You

Many people used to believe that coffee was unhealthy, but this is another myth. While it’s wise not to consume too much caffeine, coffee is rich in phytonutrients and antioxidants, and it can be part of a healthy diet. You may need to limit how much you drink if you’re sensitive to caffeine, but otherwise, you can enjoy three to five cups a day without worry.

Myth 13: Salt Is Bad for You

Salt is made up of two electrolytes, sodium and chloride, both of which are essential for important bodily functions, such as regulating fluid balance. The issue arises when you consume too much salt, which has been linked to high blood pressure, heart disease, and stroke. It’s important to moderate your salt intake, but cutting it out entirely is unnecessary.

Myth 14: You Need Dairy Products to Get Enough Calcium

Calcium is crucial for bone and tooth health, as well as muscle contraction. It’s especially important to have a good calcium intake during the bone-building years – as a baby, and again from adolescence to around 30 years of age. This is particularly vital for females, as insufficient calcium during these periods can lead to osteoporosis later in life.

While dairy products are rich in calcium, if you don’t consume dairy, you can still meet your calcium needs through other foods, such as plant-based milks (e.g., soya, oat, almond) fortified with calcium, nuts, seeds, dark green vegetables, pulses, oily fish with edible bones, and fortified foods.

Wrapping Up: Your Path to Smarter Nutrition

Navigating the world of nutrition can be tricky, but understanding the facts is essential for making choices that truly benefit your health. By busting these common myths, we aim to give you the clarity and confidence you need to enjoy a balanced and fulfilling diet. Remember, the best nutritional approach is one that’s sustainable, enjoyable, and fits your lifestyle. Stay curious, trust your instincts, and make informed decisions that support your well-being every step of the way.