Your health depends on your diet. So, getting reliable info on food, diets, and supplements is vital. The internet is full of nutrition advice and guidance. But should you trust it?
Unfortunately, many online sources serve up heaping platters of nutrition misinformation and half-truths. Learn about common nutrition myths, why it’s easy to stretch the truth, and where to find nutrition information you can trust.
Why Is There So Much Nutrition Misinformation?
We all eat, and we know that what we eat can affect our health. People care about food and nutrition. That’s why these topics are always trending, especially on social media.
Nutrition information and advice should always come from scientific studies. But issues like the following often get in the way of facts:
- Controversial nutrition topics, such as the best diets, GMOs, sweeteners, and supplements, make for interesting stories that people like to read. However, because strong opinions abound, these stories may contain misinformation.
- Many people who give nutrition advice lack the skills to interpret science. The term “nutritionist” isn’t tightly regulated in the United States, and many people without advanced nutrition education or credentials use it.
- Social media influencers and online sites profit from promoting food, drink, or supplement companies. Their posts or stories aren’t always research-based and often have ulterior motives, such as getting readers to buy something.
- Some articles sensationalize results from one small study or information that agrees with their point of view. Considering the results of many studies is essential before making recommendations.
The media plays a vital role in sharing nutrition information and educating people. But in the digital age, it’s crucial to consider these factors and do some detective work before accepting nutrition information as facts.
Common Nutritional Myths
Research always advances the science of nutrition, and that can cause confusion. Misinformation often comes from nutrition myths like the following, based on outdated or incomplete information:
- Eggs are bad for heart health — This myth stems from the belief that dietary cholesterol harms heart health. Recent research indicates that your overall diet and the types of fat and cholesterol you consume matter more for heart disease risk. Many recent studies show that eggs can fit into a heart-healthy diet.
- High-fat foods are unhealthy — Today, we know that not all fat is created equal. Unsaturated fat from plants, like olive oil, nuts, seeds, and avocados, has many health benefits. It balances blood sugar, lowers bad cholesterol, and keeps you feeling full for longer. This way, it can help you eat less.
- To lose weight, eat fewer calories — Though partly true, nutrition researchers now know that weight loss works differently for everyone. Health issues, like an underactive thyroid or insulin resistance, can make losing weight a challenge for some people. The quality of your calories also matters. Research links ultra-processed foods with weight gain, not loss.
Nutrition myths and misinformation also evolve when special interest groups or influencers have strong opinions about certain topics, such as:
- Dairy foods are harmful to your health — Dairy is nutritious and a good source of protein. There’s no evidence that it’s harmful unless you have an allergy or dairy intolerance.
- A juice fast can cleanse your body — Your liver, kidneys, lungs, skin, and digestive tract are all you need to cleanse toxins from your body.
- Sugar causes cancer cells to grow faster — Every cell in your body needs glucose (sugar) to function. Eating sugar doesn’t promote the growth of cancer cells. But eating too much sugar can contribute to obesity, which is a risk factor for many cancer types.
- Vegan diets (or certain foods or supplements) can cure cancer — People who eat diets rich in plant foods have a lower risk of developing cancer. Plant-based diets also have benefits for cancer survivors. But no diet pattern, food, or supplement can cure cancer.
Nutrition quackery is behind a large amount of misinformation. Quackery consists of recommendations based on personal experiences or beliefs with no proof of effectiveness. It plays on weaknesses and emotions, often involving topics many people struggle with, like weight management or chronic medical conditions.
Quackery promises a quick fix to health problems with a special diet or a supplement. While this information provides hope, it isn’t rooted in research and doesn’t work.
How to Identify Myths in Nutrition
Look for these red flags to help you identify possible misinformation:
- A “clickbait” headline — A sensationalized headline enticing readers to click and read more often leads to misinformation. Examples include “The Best Diet for Weight Loss” or “The One Food That Can Help You Live Longer.”
- Information from personal experience — Everyone is different. What works for one person may not work for you.
- Information that seems “too good to be true” — Quick fixes and fad diets rarely work in the long term.
- No references or sources — Articles or social media posts that don’t mention their sources are often based on opinion.
- Sponsored information — Food and supplement companies often sponsor research to advance their products or pay influencers to represent and market them.
- An unqualified influencer — Look for a bio that lists a science-, health-, or nutrition-related degree.
Where to Find Research-Backed Nutrition Information
Some health care professionals who may have some background in nutrition include doctors (MD or PhD) and certified nutrition specialists (CNS). However, the gold standard for comprehensive, evidenced-based nutrition information remains registered dietitians (RD or RDN).
Look for RD or RDN credentials attached to a journalist, writer, or influencer. These websites also provide evidence-based nutrition information. You can use them to cross-check information:
- Academy of Nutrition and Dietetics.
- American Diabetes Association.
- American Heart Association.
- Centers for Disease Control and Prevention (CDC).
- National Cancer Institute (NCI).
- National Institutes of Health (NIH).
- World Health Organization (WHO).
- Websites ending in .edu, which come from universities.
Staying informed and current about health and nutrition is essential. But always check facts and sources before making major changes to your diet. Nutrition misinformation can cost you money. In the worst cases, it can harm your health.
And remember, when you have questions about something you’ve heard, seen, or read about food or nutrition, ask a dietitian.