Fad or fact: 10 common nutrition myths busted

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Doctors, nutritionists and food experts attribute this confusion to multiple factors, including diverse cultural beliefs, evolving scientific research, fad diets, changing food choices, social media trends and marketing campaigns.

We live in a world where social media, superstars and influencers rule, notes Madhura Paroolkar Behki, head nutritionist and dietician at Cult Transform. “If you see your favourite star eat flax seed oil daily for better hair, the chances of you doing the same are very high. The food industry also plays a significant role in shaping public perceptions of what’s healthy and what isn’t. Companies often market products with labels such as ‘low-fat,’ ‘gluten-free,’ or ‘organic’ in ways that make the products sound healthier than they actually are," says Paroolkar Behki. One of the biggest reasons for all this conflicting information surrounding food is that interpreting scientific studies accurately can be challenging. “Differing viewpoints may lead to common misconceptions about food and nutrition," says Bhakti Samant, chief dietician at Kokilaben Dhirubhai Ambani Hospital, Mumbai.

WHAT DOES EATING CLEAN ENTAIL?

The best approach to eating healthy is to stick to whole, minimally processed foods that provide essential macronutrients and micronutrients. Dr. Ruchika Jain, chief dietician, Fortis Hospital, Vasant Kunj, New Delhi observes that there’s no single, universally defined ‘clean eating’ diet. But eating clean requires eating fruits and vegetables, whole grains, lean proteins and healthy fats while minimising additives.

“Fresh and colourful produce is rich in vitamins, minerals, and antioxidants. Whole grains such as quinoa, brown rice and oats provide fibre and essential nutrients. Chicken, fish, legumes, and tofu are lean proteins that are good for muscle health and satiety. Avocados, nuts, and olive oil in moderation are healthy fats that are good for heart health," says Jain. This idea has been around since forever now, yet, unsubstantiated claims about food have come to be accepted as absolute truths. Lounge turned to experts to separate the myths from facts.

#1. Sugar is, literally, poison
Verdict: False

While refined sugar found in biscuits, breads and chocolates is harmful when consumed in excess, sugar found naturally in fruits and dates are packed with fibre, vitamins and minerals, hence good, says Paroolkar Behki.

#2. Carbs lead to weight gain
Verdict: False.

Carbohydrates are essential as they are the primary energy source in any diet, says Samant. “Weight gain occurs due to excessive calorie intake, not just carb consumption. Choose complex carbs (whole grains, legumes, vegetables) over refined carbs (white bread, sugary snacks)," she says.

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#3. Gluten causes stomach, gut issues
Verdict: False for most part.

Gluten is a protein found in wheat, barley, and rye, which are rich in fibre and boost digestive health. “Individuals without celiac disease or gluten sensitivity can consume gluten safely. For those with such conditions, avoiding gluten is essential," explains Jain.

#4. Fried food causes heart disease
Verdict: True.

Deep fried foods contain trans fats and high levels of unhealthy oils that contribute to heart disease and obesity when consumed in excess, warns Samant. Occasional consumption of fried food, when using healthier oils (olive or avocado oil), is not necessarily harmful, she adds.

#5. Oil and butter are unhealthy
Verdict: False.

Fats such as oil and butter are essential for the body’s functions, including hormone production, brain health, and nutrient absorption, says Samant. The key is choosing the right kind. Plant-based oils are generally healthier for daily use.

#6. Palm oil should be avoided completely
Verdict: True.

Palm oil is high in saturated and trans fats, and it is ideal to avoid it, says Paroolkar Behki. But palm oil can be hard to avoid as it’s used widely in foods ranging from vadas to cookies as it’s cheaper than other oils.

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#7. Fresh juice is just sugar water without the goodness of the fruit
Verdict: True.

Even fresh juices lack the fibre found in whole fruits, says Jain. While fresh juice still contains vitamins and antioxidants, it leads to quick sugar absorption, which can cause blood sugar spikes. Opting for whole fruits is generally better for health.

#8. Red meat is carcinogenic
Verdict: Partially true.

Studies suggest that excessive consumption of processed red meat (such as bacon, sausages, and deli meats) is linked to a higher risk of colorectal cancer and heart disease, says Samant. However, Jain adds that moderate consumption of lean cuts of red meat can be part of a healthy diet. “Concerns primarily arise with high intake of  processed meats," she says.

#9. White rice causes belly fat
Verdict: False.

Having fat deposits around the belly is a complex issue influenced by various factors including diet, activity levels, and genetics, says Jain. White rice is a refined carbohydrate that lacks fibre, but it does not directly lead to belly fat, adds Samant. “Excessive calorie consumption from any source, combined with a sedentary lifestyle, contributes to fat accumulation. Whole grains are preferable for better blood sugar control and satiety," she says.

#10. Ultra-processed foods are the worst
Verdict: True.

Ultra-processed foods such as packaged snacks, sugary cereals, and ready-to-eat meals are often high in refined sugars, unhealthy fats, and additives, while low in nutrients, explains Paroolkar Behki. Studies show that ultra-processed foods are linked to obesity, diabetes, heart disease and other metabolic disorders. “Consuming them frequently can contribute to obesity, heart disease, and other health issues," she says.

Shrenik Avlani is a writer and editor and the co-author of The Shivfit Way, a book on functional fitness.

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