Food-related fake news and nutritional standards are prevalent on social media platforms. Many people adhere to so-called healthy “diets” based on wrong conclusions that seem reasonable to them but lack scientific validity; therefore, they could create serious problems related to the management of their overall health status, create a distorted perception of food consumption, and cause people to develop poor eating habits.
The following section outlines the most commonly encountered food-related mistakes associated with discredited diet patterns that the majority of health experts support, while presenting valid evidence to counter each claim.
Myth 1: Carbohydrates Always Cause Weight Gain
Commonly held belief: Many people believe that carbohydrates are the main reason for weight gain. Because of this, they often avoid foods like rice, bread, and roti, thinking that eating these will make them gain fat.
Experts’ opinion: Carbohydrates are our main source of fuel, and the amount of calories consumed and the quality of food will determine weight gain; carbohydrates alone are irrelevant. Whole form carbohydrates, including fruits, vegetables, whole grain products, and millet, provide both fiber and vitamins in addition to providing energy over an extended period of time[1].
In contrast, the issue with refined carbohydrates such as white bread, pastries, and cookies is that they will elevate the blood sugar level and encourage excessive amounts of eating.
Myth 2: Eating Fat Makes You Fat
Commonly held belief: For many years, dietary fat was considered the primary factor contributing to obesity and cardiovascular disease. As such, many individuals opted to incorporate only “fat-free” or reduce the total amount of dietary fat consumption.
Experts’ opinion: Healthy fats play an important role in providing balance to hormones, maintaining brain function, and providing the body’s ability to digest the fat-soluble vitamins. Food sources such as ghee (in moderation), nuts, seeds, avocados, and olive oil promote the overall health of the body[2].
On the other hand, low-fat food products are often developed with added sugar and preservatives; therefore, they may not be as beneficial as the fat they replace. In general, the types of fats and the quantities consumed are more important than simply consuming the fat.
Myth 3: To Lose Weight, You Should Skip Meals
Commonly held belief: Many individuals attempting to lose weight may skip breakfast, lunch, or their evening meal.
Experts’ opinion: Skipping meals can slow metabolism and increase cravings, often leading to larger portions at later meals. It may also cause blood sugar fluctuations, resulting in decreased energy during fasting periods. To maintain stable energy, it is advisable to eat regular, balanced meals[3].
Myth 4: Eating Fruit Is Bad For You Because Fruits Have Sugar In Them
Commonly held belief: Some dieters will avoid eating fruit because of the sugar content when trying to lose weight.
Experts’ opinion: Fruit contains natural sugars, but it is also packed with other beneficial nutrients, including fiber, antioxidants, vitamins, and minerals. Eating fruit in moderation allows the body’s metabolism to maintain stable blood sugar levels without experiencing low sugar levels that can occur during fasting[4].
Unless a medical professional has instructed you otherwise, eating fruit is not going to cause you to gain weight, but rather, it is the excessive intake of fruit juices and dry fruits that will lead to excess sugar intake with no fiber attached to it.
Myth 5: Detoxing Can Cleanse Your Body
Commonly held belief: Detoxifying teas, juices, and fasting have been marketed as a way to “flush out toxic substances and reset” one’s body.
Experts’ opinion: Your liver and kidneys work together to effectively detoxify (eliminate harmful substances from) your body. No diet or drink can replicate the way your body detoxifies naturally[5].
Following a very strict (intense) detox program may cause nutrient deficiencies, fatigue, dehydration, gastrointestinal disturbance (disrupted) function, etc. A balanced diet that includes consuming foods high in unprocessed, whole foods helps to naturally support detoxification.
Myth 6: Protein Is Only Necessary for People Who Exercise
Commonly held belief: Historically, protein has been associated with bodybuilding and building muscle mass.
Experts’ opinion: Everyone needs protein, not just people who work out. Protein helps build your immune system, manufacture hormones, build healthy skin, and keep strong muscles[6].
Not getting enough protein may result in: hair loss (falling), fatigue, weakened immunity, and loss of muscle mass in particular groups of the population, such as women and older adults.
What Experts Recommend Instead?
-Consume whole, minimally processed foods.
-Eat balanced meals with carbohydrates, protein, and healthy fats.
-Control portion sizes rather than restricting what you eat
-Listen to signals of hunger and fullness (satiety)
-Avoid diet fads that promise rapid weight loss (fast results)
-Long-term wellness comes from consistency, not following rigid/excessive diet rules.
To be successful at maintaining a healthy lifestyle, you should always focus on balance and mindfulness when preparing meals.
Final Takeaway:
In closing, food myths can negatively impact your overall health, especially if you had good intentions when relying on these myths as a guide to living a healthy lifestyle. Experts believe that no single food is “good” or “bad,” but certain food patterns are beneficial and/or harmful to your health.
Instead of following viral fad diets, remember to live a balanced and varied lifestyle while practicing mindfulness when eating. You should always seek professional help from someone knowledgeable in nutrition if you need more advice than is generally available through viral sources.
FAQs
- Why do food myths spread so easily?
Food myths most often spread quickly due to their apparent simplicity, along with the quick results being promoted within social media trends.
- Are carbohydrates required for a healthy daily diet?
Carbohydrates are required for energy and adequate brain and muscle function.
- Are all food items labeled fat-free considered healthier for you?
Not necessarily; most processed fat-free food products are often high in added sugars and/or chemicals.
- Should people trying to lose weight avoid eating fruit?
No. Fruits are nutrient-dense foods, and when consumed in moderation, they support healthy digestion.
- Are most detox diets scientifically validated?
Most often, they lack sufficient research support to back up what they claim, and can cause nutrient deficiencies if they are not followed carefully.
- Do I need supplements daily?
Daily supplements are not necessary unless your doctor has prescribed them to you. Eating well-balanced meals will generally provide all the nutrition you need.
- Does meal timing matter more than calories?
Your overall caloric intake and how nutritious the foods you are eating are more significant than just the time you eat them.
- Can a nutritionist help break diet confusion?
A nutritionist can help you clarify your questions and concerns about your diet. They possess extensive knowledge of the numerous foods available and the nutritional properties of each type of food.
References
1. Slavin J, Carlson J. Carbohydrates. Adv Nutr [Internet]. 2014;5(6):760–1. Available from: http://dx.doi.org/10.3945/an.114.006163
2. Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-Etherton PM. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutr J [Internet]. 2017;16(1):53. Available from: http://dx.doi.org/10.1186/s12937-017-0271-4
3. Kanazawa C, Shimba Y, Toyonaga S, Nakamura F, Hosaka T. Effects of skipping breakfast, lunch or dinner on subsequent postprandial blood glucose levels among healthy young adults. Nutr Metab (Lond) [Internet]. 2025;22(1):76. Available from: http://dx.doi.org/10.1186/s12986-025-00975-4
4. Lww.com. [cited 2026 Jan 20]. Available from: https://journals.lww.com/ijnp/fulltext/2020/10030/health_benefits_of_substituting_added_sugars_with.1.aspx
5. Hopkinsmedicine.org. [cited 2026 Jan 20]. Available from: https://www.hopkinsmedicine.org/health/wellness-and-prevention/detoxing-your-liver-fact-versus-fiction
6. Jimenez E. The power of protein: Why it matters for your health [Internet]. Franciscan Health. Franciscan Health Alliance; 2025 [cited 2026 Jan 20]. Available from: https://www.franciscanhealth.org/community/blog/power-of-protein
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(The article is written by Deepa Sarkar, Medical Writer, and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs)