Nutrition Myths That Need to Go

In the age of wellness influencers and viral food trends, it's getting harder to separate nutrition fact from fiction. We're bombarded with rules - don't eat carbs after lunch, avoid gluten no matter what, detox regularly or you're "toxic." But how much of this is actually backed by science?

Spoiler: not much.

Let’s break down some of the most common nutrition myths and get real about what actually matters.

Myth: Pasta, potatoes, fruits, and sweets should only be eaten before lunch - otherwise, they cause weight gain.

Truth: Not true. Weight gain is caused by a calorie surplus, not by the time of day you eat certain foods. Your body doesn’t magically process carbs differently after 6 p.m. It’s about how much you eat overall -  not when.

Myth: Gluten-free is healthier.

Truth: Unless you have celiac disease or a diagnosed gluten sensitivity, there’s no reason to cut out gluten. Going gluten-free unnecessarily can mean missing out on nutrient-rich whole grains like wheat, barley, and rye - sources of B vitamins, magnesium, iron, and selenium. Don’t let a gluten-free label fool you - sometimes it’s just marketing in a fancy package.

Myth: We all need detox days.

Truth: Your body already has a detox system - and it works 24/7. Your liver, kidneys, intestines, and skin are constantly filtering and removing toxins. So save your money on the juice cleanses. Trust your body - it’s doing the job just fine.

Myth: Coconut sugar, beet sugar, honey, and other "natural" sweeteners are healthier.

Truth: Unfortunately, they’re all still sugar. Your body processes them the same way as table sugar. A prettier name or fancy packaging doesn’t make them better for you.

Myth: Yeast-free bread is the healthiest.

Truth: Fun fact - there’s no such thing as completely yeast-free bread before baking. Even sourdough is made using natural yeast and lactic acid bacteria. Once baked, the yeast becomes inactive. So technically, all bread you eat is yeast-free. Mind-blowing, right?

Myth: All fried food is unhealthy.

Truth: Not necessarily. It’s all about how it’s prepared. If you avoid burning it, use high smoke point oils, and don’t reuse oil excessively, occasional fried foods can fit into a balanced diet. Like with most things in nutrition, moderation is key.

Myth: Pink Himalayan salt is the best.

Truth: While it contains some trace minerals, the amounts are so tiny they make little to no difference nutritionally. If you don’t get much iodine from foods like dairy or fish, iodised salt might actually be a better choice.

Don’t fall for every trend - just because something is popular doesn’t mean it’s evidence-based or right for you. Nutrition fads come and go, but solid science stands the test of time.

© 2025 Irina Bormotova, ANutr

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