Let’s start the year by setting some things straight about nutrition myths. January tends to bring a tidal wave of “new year, new you” promises, and the world of wellness can get, well, a little loud. I’m Jenny, a registered dietitian, and I’m here to help you wade through the noise with a smile and a side of science. Today, we’re looking at some of the biggest myths out there and how you can make food choices that support you, not some one-size-fits-all approach.
Why Do Nutrition Myths Stick Around?
Myths around food and nutrition aren’t just random—they persist because people like quick solutions and promises of magic fixes. And let’s face it, the complexity of nutrition science isn’t always as easy to market. It's a lot easier to sell a miracle juice or a “life-changing” cleanse than to repeat “eat your fruits and veggies.” Add in social media influencers (who may mean well but aren’t always trained), and myths spread like wildfire.
Nutrition is nuanced and evolving, and as science advances, so does our understanding. In short, it’s not black and white, but I’m here to help make it clearer.
How We Choose What to Eat is (Wonderfully) Complex
Taste, family culture, time, cost, and even mood all play a role in what we choose to eat. So, when you see anyone claiming there’s one “right” way to eat, remember that’s usually not the case. You’re balancing many factors on your plate, and that’s perfectly okay.
Big Nutrition Myths—And the Truth Behind Them
1. Myth: Carbs cause weight gain.
Truth: Carbs are your body’s main energy source, and no single nutrient is responsible for weight gain. Aim for high-quality carbs like whole grains, fruits, and vegetables that bring fiber and a host of nutrients.
2. Myth: Everyone needs a multivitamin.
Truth: Unless a healthcare professional recommends it, most of us don’t need a daily multivitamin. A balanced diet generally provides the nutrients our bodies need. Plus, most supplements on the market are not FDA-regulated, meaning what’s on the label might not even match what’s inside. Some supplements can even have misleading, inaccurate, or flat-out false claims. Be cautious, and always consult with a healthcare provider or registered dietitian before adding supplements.
3. Myth: Gluten is harmful to everyone.
Truth: Gluten is only harmful if you have celiac disease or gluten sensitivity. For most people, whole grains with gluten—like wheatberries or farro—are nutritious choices. In fact, gluten is a protein source that comes from many grains. So incorporating gluten into your diet can help bump up your daily protein intake – as long as you don’t have celiac’s or a wheat intolerance of course.
4. Myth: Vegans can’t get enough protein.
Truth: Plant-based proteins such as beans, lentils, soy, and nuts are perfectly capable of meeting protein needs. By incorporating a mix of these foods, vegans and vegetarians can easily reach their protein goals.
5. Myth: Snacking is unhealthy.
Truth: Snacking can help maintain energy and curb hunger throughout the day. Opt for balanced snacks with protein, fiber, and a bit of healthy fat, like apple slices with nut butter or veggies with hummus.
6. Myth: You need a cleanse or detox.
Truth: Your body naturally detoxes through organs like the liver and kidneys, so no special drinks or diets are needed. Instead, focus on balanced meals to support your body’s natural functions. If someone is trying to sell you a detox or promises their product promote detoxification…run, run far far away. And no there’s no such thing as a “sugar detox.”
Nutrition “Red Flags” to Watch For
With all the info out there, how do you separate fact from fiction? Keep an eye out for:
- Over-the-top promises, like “quick” or “guaranteed” results.
- Sources with no credentials or outdated research.
- Sites selling supplements while claiming to offer “objective” science.
- Celebrity endorsements or testimonials that sound too good to be true.
Finding Trustworthy Nutrition Info
- Look for the “RD” or “RDN” credentials—real dietitians, like me, are here to help.
- Prioritize .org, .edu, and .gov sites for reliable information.
- Be cautious and use common sense—if it sounds too good to be true, it usually is.
Ready to Get Real with Your Nutrition?
Confused by the sea of wellness advice? As a registered dietitian, I offer personalized, no-nonsense nutrition counseling to help you find what actually works for you. The best part? Nutrition counseling is covered by most major insurance companies and may cost as little as $0 out of pocket. So why wait? Let’s clear the air on nutrition and find a sustainable way to fuel a joyful, healthy new year together. Send me an email and get started today!