Debunking Common Nutrition Myths

When it comes to nutrition, it’s easy to get overwhelmed by the constant flood of information — much of which can be confusing, misleading, or downright false.

Nutrition myths are all around us, from social media influencers to well-meaning friends and family. Unfortunately, these myths can lead to poor dietary choices, unrealistic expectations, and confusion about what’s truly healthy.

In this post, we’ll tackle some of the most common nutrition myths and explain the truth behind them. Whether you’re trying to eat healthier, lose weight, or simply improve your relationship with food, understanding the science behind nutrition can help you make better decisions for your health and well-being.

1. Carbs Are Bad for You

One of the most pervasive myths in the world of nutrition is that carbs should be avoided at all costs.

The rise of low-carb diets like the ketogenic and Atkins diets has led many to believe that carbohydrates are inherently harmful.

In reality, carbs are an essential macronutrient that provides energy for your body, especially for your brain and muscles.

There are two types of carbohydrates: simple and complex. Simple carbs, found in sugary foods and refined grains, can cause rapid spikes in blood sugar. However, complex carbs, like those in whole grains, fruits, vegetables, and legumes, are packed with fiber and essential nutrients. They help stabilize blood sugar levels and promote long-lasting energy.

The key is to choose healthy, whole-food sources of carbohydrates and avoid excessive consumption of highly processed, sugary foods. Don’t be afraid to enjoy carbs in moderation as part of a balanced diet.

2. Eating Fat Makes You Fat

For years, fat was demonized as the villain in the quest for weight loss. In reality, healthy fats are crucial for overall health. They support brain function, hormone production, and absorption of fat-soluble vitamins (A, D, E, and K).

Healthy fats, like those found in avocados, nuts, seeds, olive oil, and fatty fish, can actually help with weight management by promoting satiety and keeping you feeling full for longer.

Trans fats and excessive saturated fats (often found in processed and fried foods) are the ones that should be limited. But don’t be afraid to incorporate healthy fats into your diet — they’re an important part of a balanced, nutritious eating plan.

3. All Calories Are Created Equal

The notion that all calories are the same, regardless of the source, is another common misconception. While it’s true that calories represent a unit of energy, not all foods are created equal when it comes to their nutritional value.

A calorie from a piece of fruit provides vitamins, minerals, fiber, and antioxidants, while a calorie from a sugary soda offers little to no nutritional value and can contribute to weight gain and poor health. The quality of the food you eat is just as important as the quantity.

Focusing on nutrient-dense foods — those that are rich in vitamins, minerals, fiber, and healthy fats — is key to maintaining a healthy weight and overall well-being. So, instead of counting calories, aim to eat a variety of whole foods that nourish your body.

4. You Need to Drink 8 Glasses of Water a Day

The “8 glasses a day” rule is one of the most widely circulated hydration myths, but it’s not entirely accurate. Hydration needs vary depending on factors such as age, activity level, climate, and individual health conditions. While water is essential for health, you don’t need to force yourself to drink exactly eight glasses.

A good rule of thumb is to drink when you’re thirsty and to monitor the color of your urine. If it’s light yellow, you’re likely well-hydrated. If it’s dark yellow or amber, you may need to drink more fluids.

Additionally, hydration doesn’t come solely from water — foods like fruits, vegetables, and soups can contribute to your daily fluid intake. Instead of focusing on a specific number, aim to stay consistently hydrated throughout the day.

5. Juices Are Healthy

Many people believe that fruit juices are a healthy choice, but the truth is, most commercially available juices are loaded with added sugars and lack the fiber found in whole fruits. Drinking large quantities of juice can contribute to weight gain, elevated blood sugar levels, and an increased risk of chronic diseases.

Freshly squeezed juice can offer some nutritional benefits, but it’s still important to consume it in moderation. Whole fruits, on the other hand, provide a combination of fiber, vitamins, and minerals, and they have a much lower glycemic index, meaning they don’t spike blood sugar as quickly as fruit juice.

If you enjoy juice, try diluting it with water or opting for smoothies that include whole fruits, vegetables, and other nutrient-rich ingredients.

6. Smoothies Lose Their Nutritional Value When Blended

There’s a common myth that smoothies lose their nutritional value when the fruits and vegetables are blended. Some people believe that blending breaks down the nutrients, especially the fiber, and that the process of mixing the ingredients makes them less healthy.

In reality, blending does not destroy nutrients — it simply breaks down the food into smaller pieces, making it easier to digest and absorb the nutrients.

In fact, smoothies can be a great way to pack a variety of nutrients into one meal.

They offer a convenient and delicious way to enjoy fruits, vegetables, protein, healthy fats, and other nutrient-dense foods.

Just be mindful of portion sizes and the ingredients you add. Avoid too much added sugar or high-calorie ingredients that may turn your smoothie into a calorie-dense snack.

7. Supplements Can Replace a Healthy Diet

While supplements can be beneficial for filling specific nutrient gaps (such as vitamin D or omega-3 fatty acids), they should never replace a well-balanced, whole-food-based diet. No supplement can provide the same array of nutrients and benefits that you get from a variety of whole foods.

A healthy diet should be rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Supplements should only be used to address specific deficiencies or support particular health goals.

It’s always best to get your nutrients from food first, and then use supplements as needed under the guidance of a healthcare professional.

8. You Have to Eat Every 2-3 Hours

There’s a popular belief that eating every two to three hours boosts metabolism and prevents overeating, but there’s no solid evidence to support this idea. The truth is, meal frequency is a matter of personal preference.

Some people thrive on three meals a day, while others prefer eating smaller, more frequent meals. The most important factor is finding a routine that works for you and supports your lifestyle.

For some, eating more frequently helps maintain energy levels and prevents overeating later in the day. For others, eating fewer meals may feel more satisfying. Ultimately, what matters most is the quality of the foods you’re eating, not how often you eat.

9. Sugar-Free Foods Are Healthier

Just because a food is labeled “sugar-free” doesn’t automatically mean it’s healthy. Many sugar-free products contain artificial sweeteners, preservatives, and unhealthy fats that can be just as harmful (if not more so) than regular sugar.

Furthermore, sugar substitutes can sometimes trigger cravings for sweet foods, leading to overeating or poor food choices later on.

While sugar-free options can be helpful for people with certain medical conditions (like diabetes), they shouldn’t be relied on as a substitute for healthy eating. Opting for whole, minimally processed foods is always a better choice for overall health.

10. Gluten-Free Diets Are Always Healthier

Gluten-free diets have gained widespread popularity, but they’re not necessarily healthier for everyone. Gluten is a protein found in wheat, barley, and rye, and while it can cause issues for people with celiac disease or non-celiac gluten sensitivity, most people can tolerate gluten without any adverse effects.

The myth that gluten-free diets are inherently better for weight loss or health is misleading. Many gluten-free processed foods are high in sugar, fat, and calories, and lack essential nutrients. Simply cutting out gluten without focusing on whole, nutrient-dense foods can lead to an imbalanced diet.

If you don’t have a medical reason to avoid gluten, there’s no need to eliminate it from your diet. However, if you do have gluten intolerance or sensitivity, a gluten-free diet can help alleviate symptoms and improve your health — just be sure to focus on whole foods like fruits, vegetables, lean proteins, and gluten-free whole grains such as quinoa and brown rice.

11. Detox Teas Will Help You Lose Weight

Detox teas have become incredibly popular for their purported ability to help with weight loss and detoxification. They are often marketed as quick fixes for weight loss and overall health, but little evidence supports their claims. Many of these teas contain laxatives or diuretics, which can cause temporary weight loss through water loss and bowel movements, rather than actual fat loss.

The reality is, there’s no quick fix for weight loss. Sustainable weight loss comes from making long-term changes to your diet and lifestyle, including regular exercise and a balanced, nutrient-dense diet. Detox teas may give you a temporary feeling of cleansing, but they won't lead to meaningful or lasting weight loss.

Your body has its own natural detoxification systems — the liver, kidneys, and digestive system — which work to filter and eliminate toxins without the need for extreme diets or expensive supplements.

In fact, many detox programs can be restrictive and nutritionally imbalanced, leading to nutrient deficiencies and other health issues. Instead of turning to quick-fix detoxes, focus on eating a balanced diet rich in whole foods, staying hydrated, and getting regular exercise. Your body is already equipped to detoxify itself when given the proper tools.

12. You Should Avoid Eating After 7 PM

Many people believe that eating after a certain time, usually around 7 PM, will automatically lead to weight gain. This myth is based on the idea that your metabolism slows down at night and that calories consumed in the evening are stored as fat.

The truth is, weight gain occurs when you consume more calories than you burn, regardless of the time of day. What matters most is the overall quality and quantity of your food throughout the day, not when you eat it.

If you're hungry at night, it's perfectly fine to have a healthy snack. The key is to make balanced food choices and practice portion control, rather than stressing about the clock.

13. All Fat-Free Foods Are Healthy

Fat-free foods often seem like a healthier option, but not all fat-free foods are nutritious. To make up for the lack of fat, many fat-free products contain added sugars, artificial sweeteners, and preservatives to enhance flavor and texture.

These added ingredients can be just as harmful to your health as consuming unhealthy fats. It's important to focus on the type of fat you’re consuming, rather than eliminating it entirely.

Healthy fats, such as those found in avocados, nuts, seeds, and fatty fish, are beneficial for your body. Instead of opting for fat-free processed foods, choose whole, nutrient-dense foods with healthy fats.

14. Eating Protein Builds Muscle on Its Own

While protein is essential for muscle repair and growth, simply consuming large amounts of protein won’t magically build muscle.

Muscle growth occurs through a combination of strength training exercises and proper nutrition, including an appropriate amount of protein, carbohydrates, and fats to support recovery and energy needs.

The key is consistency in your exercise routine, along with balanced nutrition. Eating protein in conjunction with a workout routine will help your muscles recover and grow, but protein alone won't provide significant muscle gain if exercise is not a part of the equation.

15. A Vegan Diet is Always Healthier

A vegan diet is not automatically healthier—it depends on food choices. While plant-based diets can be rich in fiber, vitamins, and antioxidants, many processed vegan foods are high in added sugars, unhealthy fats, and refined carbohydrates.

Vegan junk food, such as fried foods, sugary snacks, and highly processed meat substitutes, can be just as unhealthy as their non-vegan counterparts. A balanced approach with whole, minimally processed plant foods is key.

16. Eating Eggs Increases Cholesterol and Causes Weight Gain

Eggs are a nutrient-dense food packed with high-quality protein, vitamins, and healthy fats. While eggs do contain cholesterol, research shows that dietary cholesterol has little effect on blood cholesterol for most people.

Additionally, eggs do not cause weight gain—excess calorie consumption does. When eaten as part of a balanced diet, eggs can be a healthy, satisfying food that supports muscle maintenance and overall health.

17. Protein Shakes Make You Gain Weight

Protein shakes do not inherently cause weight gain—consuming more calories than your body burns does. Many people use protein shakes as a convenient way to meet their daily protein needs, especially after workouts.

However, if a shake is consumed in addition to regular meals without adjusting calorie intake, it may contribute to excess calories, which can lead to weight gain. Choosing a protein shake that fits within your daily nutrition goals is key.

18. Coconut Oil Is the Healthiest Oil

Coconut oil has gained popularity as a "superfood" and a healthy fat, but it's important to understand that it is high in saturated fat. While some studies suggest that the specific type of saturated fat in coconut oil may have a different impact on health than other sources of saturated fat, the general consensus is that moderation is key.

Coconut oil can be part of a healthy diet, but it should not be your primary source of fat. Other oils, such as olive oil, avocado oil, and flaxseed oil, contain healthier monounsaturated fats that can have beneficial effects on heart health. Like all fats, coconut oil should be consumed in moderation.

19. Frozen Vegetables Are Less Nutritious Than Fresh

There’s a common belief that fresh vegetables are always superior to frozen ones, but frozen vegetables can be just as nutritious — sometimes even more so. The freezing process locks in nutrients, and many frozen vegetables are picked at their peak ripeness, which means they retain a high nutrient content.

The nutritional quality of fresh vegetables can decline over time as they sit on store shelves or in your fridge, while frozen vegetables are typically flash-frozen immediately after harvesting. Just be sure to choose frozen vegetables without added sauces or preservatives, and enjoy them as part of a well-balanced diet.

Final Thoughts: Keep It Simple & Be Kind to Yourself

The best nutrition advice isn’t complicated—it’s about balance, consistency, and sustainability. You don’t need to be perfect, and you don’t have to follow extreme diets to be healthy.

Tips:

Eat mostly whole, minimally processed foods.
Balance macronutrients and listen to your body.
Stay hydrated and get enough fiber and protein.
Avoid fad diets and focus on long-term habits.
Move your body regularly and enjoy what you eat!

If you focus on these core principles, you’ll build a strong foundation for a healthy lifestyle—without falling for misleading myths or unsustainable trends.

Contact us

At Reframe Nutrition, we know that navigating nutrition advice can be overwhelming—especially with so many myths and misconceptions out there.

Our registered dietitians provide evidence-based nutrition counseling to help you separate fact from fiction and develop a balanced, sustainable approach to eating.

Whether you're unsure about carbs, protein shakes, or the truth behind detox diets, we’re here to provide clear, science-backed guidance tailored to your health goals.

No fad diets, no unnecessary restrictions—just practical strategies that work for your lifestyle. Ready to ditch the myths and focus on real nutrition?