20 Nutrition Myths 

The nutrition world is awash with misinformation, leading to public confusion, mistrust of health professionals, and poor dietary choices. With nutrition science constantly changing, it’s not surprising that most people have a distorted view of what constitutes a nourishing diet.

Unfortunately, nutrition myths are likely here to stay, educating yourself by separating fact from fiction when it comes to nutrition can help you feel more empowered to develop a nutritious and sustainable dietary pattern that works for your individual needs. Social media, magazines, popular websites expose you to endless information about nutrition and health — most of which is incorrect. 

Even qualified health professionals, including doctors and dietitians, are to blame for spreading misinformation about nutrition to the public, adding to the confusion. 

Here are some myths related to nutrition, and why these antiquated beliefs need to be put to rest...

1. ‘Calories in, calories out’ is all that matters when it comes to weight management 

Though creating a calorie deficit by burning more energy than you take in is the most important factor when it comes to weight management, it’s not the only thing that matters. 

Relying solely on calorie intake doesn’t account for the large number of variables that may prevent someone from losing weight, even when on a very low-calorie diet. 

For example, hormonal imbalances, health conditions like hypothyroidism, metabolic adaptations, the use of certain medications, and genetics are just some of the factors that may make weight loss more difficult for some people, even when they’re on a strict diet. 

This concept also fails to emphasise the importance of sustainability and diet quality for weight management. Those following the “calories in, calories out” method typically concentrate solely on the calorie value of foods, not their nutrient value. 

This can lead to choosing low calorie, nutrient-poor foods over higher calorie, nutrient-dense foods, which isn’t the best for overall health. 

2. High fat foods are unhealthy  

Though this old and incorrect theory is slowly being put to rest, many people still fear high fat foods and follow low fat diets in the hoping that cutting their fat intake will benefit their overall health. 

Dietary fat is essential for optimal health. Fat has beneficial functions like protecting our organs, maintaining cell membranes, promoting growth and development, and absorbing essential vitamins. 

Fat helps with satiety — making you feel fuller longer. Choosing a fat-free product to reduce calories can backfire as you may find yourself snacking soon after. 

Low fat diets have been linked to a greater risk of health issues associated with heart disease.  Diets that are higher in fat have been proven just as effective — or even more so — than low fat diets for weight management. 

3. Non-nutritive sweeteners are healthy 

Intake of these sweeteners can lead to negative health outcomes. They may increase your risk of type 2 diabetes by leading to changes in gut bacteria and promoting blood sugar dysregulation. 

4. Macronutrient ratio matters more than diet quality  

This is a narrow-minded take on nutrition and missing the bigger picture. The most important factor in any diet is the quality of the foods you eat. Though it may be possible to manage weight by eating nothing but highly processed foods and protein shakes, focusing solely on macronutrients discounts how eating certain foods can either increase or decrease metabolic health, disease risk, lifespan, and vitality. 

5. White potatoes are unhealthy 

Often labelled as “unhealthy” white potatoes are restricted by many people wanting to manage their weight or improve their overall health. These starchy tubers are highly nutritious and should be included as part of a nourishing diet. White potatoes are an excellent source of many nutrients, including potassium, vitamin C, and fibre. 

They’re more filling than other carbohydrate sources like rice and pasta and can help you feel more satisfied after meals. 

6. Following a very low-calorie diet is the best way to lose weight  

While reducing calorie intake can boost weight loss, cutting calories too low can lead to slowing of metabolism and long-term health consequences. A very low-calorie diet will likely promote rapid weight loss in the short term, long-term adherence to very low-calorie diets leads to a reduction in metabolic rate, increased feelings of hunger, and alterations in fullness hormones. This makes long-term weight maintenance difficult. Low calorie dieters rarely succeed in keeping weight off in the long term. 

7. You have to be skinny to be healthy  

Reducing your disease risk does not mean you have to be thin. What’s most important is consuming a nutritious diet and maintaining an active lifestyle. 

8. Fibre supplements are a good substitute for high fibre foods  

Many people struggle with getting adequate dietary fibre, which is why fibre supplements are so popular. Although fibre supplements can benefit health by improving bowel movements and blood sugar control, they should not replace real high fibre whole-foods like vegetables, beans, and fruit. These whole-foods contain nutrients and plant compounds that work synergistically to promote your health, and they can’t be replaced by fibre supplements. 

9. Tracking calories and macros is necessary for weight loss 

There’s no need to obsess over your calorie intake and track every morsel of food that passes your lips. Being overly preoccupied with food by tracking calories has been associated with an increased risk of disordered eating tendencies. 

10. High cholesterol foods are unhealthy 

Cholesterol rich foods have received bad press thanks to misconceptions about how dietary cholesterol affects heart health. 

While some people are more sensitive to dietary cholesterol than others, overall, nutrient-dense, cholesterol-rich foods can be included in a nourishing diet. 

Including cholesterol-rich, nutritious foods like eggs and full fat yogurt in your diet may boost health by enhancing feelings of fullness and providing important nutrients that other foods lack. 

12. Carbohydrates make you gain weight  

Just as fat has been blamed for promoting weight gain and heart disease, carbohydrates have been shunned by many people over fears that consuming this macronutrient will cause obesity, diabetes, and other adverse health effects. 

Eating a moderate amount of nutritious carbohydrates that are high in fibre, vitamins, and minerals like starchy root vegetables, grains, and legumes will likely benefit your health — not harm it. 

Diets that contain a balanced mix of high fibre carbohydrates mainly from fresh produce, healthy fats, and proteins, such as the Mediterranean diet, have been associated with a reduced risk of obesity, diabetes, certain cancers, and heart disease. Foods like cakes, cookies and sweetened beverages, are all part of a peaceful relationship with food but they do not make up the bulk of our intake. Food quality is the main predictor of disease. 

13. A gluten-free diet is healthier 

Unless you have coeliac disease or gluten intolerance, there’s no reason to avoid gluten, which is the protein found in wheat, barley and rye. Wheat and products made from other whole grains have great nutritional benefits, including essential B vitamins and fibre. Going gluten-free has been a recent diet trend. 

14. Skipping meals can help you lose weight. 
When you skip a meal, your metabolism slows down, so the food you eventually eat isn’t burned as efficiently. In addition to feeling sluggish, by the time the next meal comes around, it’s common to overeat due to a ravenous hunger. Your best bet is to eat consistent, healthy meals and/or snacks throughout the day. 

15. A detox diet will clean toxins out the body. 
There’s very little evidence that dietary cleanses do any of the things they promise. The fact is we don’t need to cleanse our bodies. Our liver, kidneys and gastrointestinal tract do a good job of detoxing it every day. If you’re looking to rejuvenate your body, focus on eating more whole foods, drinking water and removing highly processed foods from your diet. 

16. You shouldn’t eat anything after 7 p.m. — not even a grape. 
While late-night snacking can lead to weight gain or prevent weight loss, it’s not because of the time on the clock. Instead, it’s about how much you’re eating. Choosing high fat, high calorie comfort foods as a before-bed snack is common. This often leads to mindless eating and consuming excess calories.  

17. Certain foods, such as grapefruit, cayenne pepper or vinegar, can burn fat. 
Sorry, no foods burn fat, make you lose weight more quickly or increase your metabolism enough to have an effect on weight loss. Diets that focus on single foods, like those mentioned above, are very restrictive and lack nutrients the body needs. They’re also unsustainable, and any weight loss that may occur is a result of calorie restriction and will likely come back once you discontinue. 

18. I must avoid dairy if I have lactose intolerance. 
People with lactose intolerance do not need to avoid dairy foods. According to the Australian Dietary Guidelines, up to 250ml of milk may be well tolerated if it is consumed with other foods or throughout the day. Cheese contains little lactose and the lactose in yogurt is partially broken down, so should be well tolerated. Low-lactose and lactose-free milks and yogurts are also available. 

19. Fruit contains too much sugar.
Of all the food lore circulating this is the craziest. Our brains need glucose to function properly, our muscles also need it as an energy supply. The sugar in fruit is different to that added to processed foods it is paired with so many other beneficial vitamins, minerals and nutrients. Bananas have lots of potassium, red grapes have antioxidants, and pineapple is full of vitamin C.  There is no reason to avoid fruit. 

20. Juicing is a great way to cleanse and lose weight. 
Juicing to lose weight is a terrible idea. Drinking only juice would leave you short of the energy your body needs to optimally function. You’d also be getting mostly carbohydrates and would be lacking the protein and healthy fats your body needs.

By Diane Rennard, Senior Dietitian