Debunking some common nutrition myths

In this blog, I'm going to gently unpack and debunk some of the more common myths surrounding nutrition. Whether you’re a keen home cook, a busy professional, or simply someone who cares about your well-being, this blog is here to offer friendly, evidence-based perspective on nutrition;

Myth 1: Carbohydrates Are the Enemy

One of the most widespread misconceptions is that carbohydrates are inherently bad. In truth, carbohydrates are a vital source of energy, especially when sourced from whole grains, fruits (in moderation), and veggies. The issue isn’t carbohydrates themselves, but rather the quality and quantity we consume. Refined sugars and processed carbs can lead to energy peaks and troughs, yet whole foods like brown rice, oats, quinoa and barley, in balanced quantities, provide fibre, vitamins and sustained energy.

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Myth 2: All Fats Are Bad

For many years, fats were painted with a broad brush of negativity. Today, we understand that not all fats are created equal. Unsaturated fats – found in foods such as olive oil, nuts, and avocados – are beneficial for heart health and overall wellbeing when consumed in moderation. It’s the trans fats and excessive saturated fats, often present and consumed excessively in more processed foods, that should be enjoyed sparingly. Embracing a balanced diet means recognising that a small amount of healthy fat is essential for health, for example, for absorbing essential vitamins, for healthy brain and heart function, to make hormones and to stay warm.

Myth 3: Detox Diets Are a Quick Fix

The promise of detox diets can be attractive, especially when we’re bombarded with messages about cleansing our system. However, our bodies are naturally equipped with a sophisticated detox system – our liver, kidneys, and digestive tract work together to remove waste products. Rather than resorting to extreme detox regimes, a balanced diet rich in fruits, vegetables, and adequate hydration helps support your body’s natural detox processes.

Myth 4: High-Protein Diets Are Dangerous

High-protein diets often receive a bad press, with concerns that they may harm the kidneys or lead to other health issues. For most people, a moderate increase in protein intake, especially from varied sources such as lean meats, legumes, dairy, nuts and plants can support healthy muscles, feeling fuller for longer and overall health. As with all things, moderation and variety are key, and it’s important to consider individual dietary needs rather than adhering to a one-size-fits-all.

Myth 5: Supplements Can Replace a Healthy Diet

The market is flooded with supplements promising miraculous health benefits, but they’re not a substitute for a balanced diet. While supplements can play a role in helping to address specific 'deficiencies', they cannot replace the complex, beneficial interactions found in whole foods. A balanced diet provides fibre, antioxidants, and other essential nutrients that work together in ways a supplement simply cannot.

Embracing a Balanced Approach

At its core, nutrition is about balance and understanding. It’s easy to be swayed by trendy diets or dramatic claims, but the fundamentals remain solid: a colourful plate filled with a variety of whole foods is your best bet. Listening to your body, staying informed, and making gradual, sustainable changes can transform your relationship with food and your health.

Debunking these common nutrition myths is not about dismissing new ideas, but rather about embracing a balanced, evidence-based approach to eating. I hope this blog has provided a reassuring perspective and encouraged you to view nutrition with both curiosity and a critical eye. Remember, your journey to healthy eating is uniquely yours – take small steps, enjoy the process, and trust that your body knows best.