Nutrition is one of the most debated and misunderstood topics in health and wellness. With so much conflicting and misleading information found online, it can be challenging to identify what is fact and what is a myth. In this blog, we’ll debunk some of the most common nutrition myths and reveal what science really says.

Myth 1: Carbs Make You Gain Weight

Carbohydrates are not inherently fattening.

Carbohydrates are often pinned as the culprit for weight gain, but the reality is that excessive calorie intake is what leads to weight gain - regardless of the source. Whole, unprocessed carbs like fruits, vegetables, and whole grains are essential for energy and overall health. The key is to focus on complex and unprocessed carbs while reducing our intake of refined sugars and starches and processed foods.

Myth 2: Fat Is Bad for You

Healthy fats are essential for overall health.

For years, dietary fat was labelled as the leading cause of obesity and heart disease. However, research now shows that healthy unsaturated fats, such as those found in avocados, nuts, olive oil, and fatty fish, are vital for brain function, hormone production, and cardiovascular health. The real concern is saturated trans fats and excessive consumption of unhealthy processed fats, such as margarine, fried fast foods, and commercially baked goods. 

Myth 3: Eating Late at Night Causes Weight Gain

Weight gain is about total calorie intake, not timing.

The idea that eating after a certain hour leads to weight gain is a common misconception. While late-night snacking on high-calorie, processed foods can contribute to excess calorie intake, the timing itself isn’t the problem. It’s more important to focus on what and how much you eat rather than when you eat.

Myth 4: Detox Diets and Cleanses Remove Toxins

Your body naturally detoxifies itself.

Juice cleanses and detox teas claim to rid the body of toxins, but your liver and kidneys already do an excellent job of detoxifying your system. Instead of relying on expensive detox programs, focus on a balanced diet rich in whole foods, hydration, and adequate fiber intake to support your body’s natural detoxification processes.

Myth 5: High-Protein Diets Damage the Kidneys

Protein is safe for most people when consumed in moderation.

While it’s true that people with pre-existing kidney conditions need to monitor protein intake, studies show that a high-protein diet does not cause kidney damage in healthy individuals. Protein is essential for muscle growth, immune function, and overall health. The key is balance—consuming protein from a variety of sources, such as lean meats, fish, eggs, and plant-based proteins.

Myth 6: Fresh Produce Is Always Healthier Than Frozen

Frozen fruits and vegetables can be just as nutritious.

Many people believe that fresh produce is always the best option, but frozen fruits and vegetables are often picked and frozen at peak ripeness, preserving their nutrients. In contrast, fresh produce may lose some nutrients during transportation and storage. Both fresh and frozen options can be healthy choices, depending on availability and convenience.

Myth 7: You Need to Cut Out Gluten for a Healthy Diet

Gluten is only harmful for those with sensitivities or coeliac disease.

Unless you have coeliac disease or a diagnosed gluten sensitivity, there’s no scientific reason to avoid gluten. Whole grains that contain gluten, such as wheat, barley, and rye, provide essential nutrients like fibre, B vitamins, and antioxidants. Eliminating gluten without a medical reason may unnecessarily limit your diet and lead to nutrient deficiencies.

Misinformation about nutrition can lead to unnecessary dietary restrictions, confusion, and even health risks. By relying on scientific evidence rather than trends and fads, you can make informed decisions about your diet and overall well-being. At Gourmet Fuel, we believe in providing science-backed, balanced meals to support your health and nutrition goals.

Want expert-designed meals that fit your health needs? Browse our meal plans today at Gourmet Fuel.

• - Benefits of Nutrition
• - Diet Planning
• - How To Be Healthy