In today’s world, nutrition information is everywhere—from social media influencers to fitness gurus, all are offering dietary advice. But with so much information, how do we separate fact from fiction? Unfortunately, many popular nutrition myths continue to spread, often leading to confusion and unhealthy choices. As a registered dietitian, it's important to set the record straight with science-backed facts. There are some most persistent nutrition myths circulating today that should be debunked.

Myth 1

Carbs Are the Enemy

Fact: Carbohydrates have been vilified by many diets, but they’re not inherently bad. In fact, carbohydrates are your body’s primary energy source. Whole grains, fruits, vegetables, and legumes are all excellent sources of healthy carbs that provide essential nutrients like fiber, vitamins, and minerals. The key is to focus on complex carbs rather than refined sugars. It’s not about eliminating carbs but choosing the right ones.

Myth 2

Eating Fat Makes You Fat

Fact: The idea that fat automatically leads to weight gain is outdated. Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, play a vital role in your body. They help absorb fat-soluble vitamins, support brain function, and even aid in satiety, making you feel fuller for longer. The type of fat you consume matters more than the amount—trans fats and excessive saturated fats can be harmful, while unsaturated fats are essential for good health.

Myth 3

A Detox Diet Will Cleanse Your Body

Fact: Detox diets are one of the most popular trends, but the science doesn’t back them up. Your body has its own natural detoxification systems—primarily the liver, kidneys, and digestive tract. No special juice, cleanse, or supplement is needed to “flush out toxins.” Instead of relying on expensive detoxes, focus on a well-balanced diet rich in fruits, vegetables, fiber, and water to support your body’s natural detox processes.

Myth 4

Gluten-Free Is Always Healthier

Fact: Going gluten-free is medically necessary for people with celiac disease or gluten intolerance, but for the general population, there’s no evidence that a gluten-free diet is inherently healthier. In fact, many gluten-free processed foods are lower in fiber and higher in sugar and fat to compensate for the texture and taste of missing gluten. Unless you have a medical reason, there’s no need to avoid gluten. Whole grains like wheat, barley, and rye are nutritious and offer many health benefits.

Myth 5

Late-Night Eating Causes Weight Gain

Fact: Weight gain is more about what and how much you eat overall than the specific time of day. While late-night snacking can sometimes lead to overeating, particularly of less healthy, high-calorie foods, it’s the excess calories that contribute to weight gain—not the timing. If you’re hungry in the evening, opt for a light, balanced snack like yogurt or a handful of nuts, rather than worrying about the clock.

Myth 6

You Need to Eat Small, Frequent Meals to Boost Metabolism

Fact: The idea that eating every few hours boosts your metabolism is a common misconception. The reality is that the number of meals you eat has little to do with your metabolic rate. What matters most is the total number of calories consumed and the quality of those calories. Whether you prefer three meals a day or six smaller ones, the key is to eat a balanced, nutrient-dense diet that meets your body’s needs.

Myth 7

You Should Only Eat Egg Whites

Fact: For years, eggs were demonized because of their cholesterol content, and many people opted for egg whites to avoid fat and calories. However, research now shows that dietary cholesterol has a minimal impact on blood cholesterol for most people. The yolk is actually packed with essential nutrients, including vitamins D and B12, choline, and healthy fats. Eating the whole egg provides a nutritious and filling meal, so there’s no need to skip the yolk.

Myth 8

You Need Supplements to Be Healthy

Fact: While some people may benefit from specific supplements (e.g., vitamin D, B12 for vegans, or folic acid during pregnancy), most people can meet their nutritional needs through a well-balanced diet. Whole foods provide a complex mix of nutrients that work together in ways supplements can’t replicate. Over-reliance on supplements can lead to nutrient imbalances or toxicity. Always consult with a healthcare professional before starting any new supplements.

Myth 9

You Can Spot-Reduce Fat

Fact: Unfortunately, spot-reducing fat, such as targeting belly fat through crunches or specific exercises, is not possible. When you lose fat, it happens across your entire body, not just one specific area. The best approach for fat loss is a combination of regular exercise (both cardio and strength training) and a balanced, calorie-controlled diet.

Conclusion

Trust the Science

It’s easy to be swayed by the latest diet trends or celebrity-endorsed health tips, but it’s essential to approach nutrition with a critical eye. Rather than falling for myths and misinformation, trust the science and rely on credible sources, like registered dietitians, for guidance. Your health is too important to base on fads—balanced, evidence-based nutrition will always stand the test of time.

The author is MSc, PhD, Consultant Nutritionist, Founder & Director, Artisan Academy of Advanced Clinical Nutrition.