“Vitamin C will cure your cold.” “Detox diets.” “All fats are bad.” If nutrition headlines were honest, they’d probably just say: it’s not that simple.
We spoke to Cathrine Baungaard, Programme Manager and Associate Registered Nutritionist (ANutr) at EIT Food, to find out why misleading health and wellness trends are so hard to shake, how to spot misinformation online, and the truth behind some common food myths.
Why do food myths spread so easily?
According to Cathrine, the problem starts with how we talk about nutrition online. “Sound nutritional advice must be based on scientific evidence. Science is constantly evolving. What we thought was true decades ago, with new technology, new methods, and new insights, may mean evidence has changed. This is, however, not always talked about or defined properly in the media.”
Complex findings often get turned into dramatic, clickable headlines. Add in social media, influencers, and our desire for quick solutions, and you get the perfect storm. “We’re attracted to appealing but simple messages, things that are quick fixes or sexy, dramatic claims. We all have busy lives, dealing with various things, so it's no wonder we want to hear fast and convenient solutions. But we must remember that it isn’t always that easy.
We also put a lot of emphasis on influencers. It’s part of our psychology to look to people we admire, and we may try to copy their habits. But when influencers endorse unhealthy eating behaviours, this can be a big problem.”
Let’s break down some of the most common and misleading food myths and uncover the truth with expert insight.
Common food myths debunked
Cathrine, from her perspective, sees that there are almost seasons of nutrition myths every year, such as beach-body diets in the summer and supposed virus cures in the winter. Here are some of the more common misconceptions we get fed throughout the year, and Cathrine’s take on them.
Vitamin C will cure your cold
Cathrine says that getting enough Vitamin C through a healthy, balanced diet could reduce the likelihood of catching a cold because it's an important antioxidant that supports the immune system. However, there’s no evidence that it can cure a cold. In some cases, it may help minimise the severity of symptoms.
“The most important thing is to keep your immune system strong and ensure you aren’t deficient in vitamins and minerals. You can achieve this by eating a well-balanced diet that includes lots of different colourful fruits and vegetables.”
Find out what foods may help during the cold and flu season.
You need a detox or juice cleanse to shed stubborn weight
“While a detox or juice cleanse might lead to short-term weight loss because the number of calories eaten is much lower, diets like this can be dangerous as they risk not providing enough energy or nutrients that we need for our health. They can also lead to side effects like fatigue, muscle loss, and nutritional deficiencies because protein, carbs and healthy fats are restricted. It’s also important to mention that our bodies detox all by themselves through the kidneys, lungs, liver and digestive system!”
What is a juice cleanse?
A juice cleanse is when someone drinks only fruit and vegetable juices for a day or a few days, instead of eating regular food. People do it because they think it will “clean out” their body or make them feel healthier.
Carbs are bad for you
“Carbs have a bad reputation, but they’re not all terrible. What matters is the type of carb and the amount you have. Carbohydrates are sugars, starches, and fibres that are in foods such as fruits, vegetables, lentils, pulses, cereals, root vegetables, etc. They are the primary source of energy for our brain, muscles and cells. So, they are essential for the daily function of our bodies. We want most of our carbohydrates to come from whole-grain sources, such as whole-grain cereals and breads, brown rice, oats, barley, quinoa, or bulgur. These give us longer-lasting energy and more nutrients. At the same time, it’s helpful to cut back on refined carbohydrates, such as those in sugary snacks or white bread, because eating too many of them can increase the risk of health problems like obesity or type 2 diabetes.”
Check out our simple guide to carbs to find out more about this complex nutrient.
High-protein diets are the secret to strength and health
“Protein is important for our health, but more isn’t always the answer. In fact, in the UK, people are eating more protein than is recommended. Protein is important for building and maintaining muscle, as well as supporting the immune system, hormone and enzyme production. The amount you need depends on several factors, such as age, exercise, and health status. Eating a lot of protein will not automatically increase your muscle mass or strength; you have to pair it with strength training. If you are eating a generally healthy diet, with a mix of protein sources, then you won’t necessarily have to increase your intake. When choosing protein, opt for lean meats (e.g., chicken, turkey) and fish, along with a variety of plant-based sources like beans, lentils, tofu, and tempeh.”
How much protein do you really need, and what are the best ways to get it? Find out more in our useful guide.
All fats are bad
“That’s an oversimplification. Not all fats are ‘bad’. Fat is an essential nutrient for our body, required for a lot of our bodily functions, from energy and supporting cell growth. Fat is also important for protecting our organs, absorbing fat-soluble vitamins like vitamin A, D, E and K and hormone production.”
Three types of fat
Not all fats are the same, and some can even be beneficial to your health.
Unsaturated fats are also known as healthy fats. These include mono- and polyunsaturated fats. You can find them in foods like olive oil, nuts and seeds, and fish such as salmon or sardines. There is clear evidence that these fats benefit our heart health and reduce our risk of cardiovascular disease.
Saturated fats are often referred to as “bad” fats. While they aren’t entirely harmful, they should be consumed in moderation. They’re in foods like butter, cheese, red meat, and coconut oil. A little is okay, but it’s smart to swap some of these for healthier unsaturated fats when you can.
Trans fats. These are the truly harmful fats. They can sometimes be found in baked treats or fried foods. Because they can be bad for your heart and there’s no safe amount, it’s best to avoid them when possible. Thankfully, in the UK and EU, foods from supermarkets now contain little to no trans fats, thanks to strict rules that keep them out, making most foods safer to eat.1
Learn the facts about fats with our article that looks at the good, the bad, and the essentials.
Plant-based diets are healthier
“Plant-based diets can mean different things, ranging from vegetarian to vegan (exclusion of all animal products). People who eat plant-based foods have different nutrient intakes compared to people who eat more animal-based foods. Their diets tend to include more fruits, vegetables, whole grains, beans and pulses, which are all known for their health benefits. However, this doesn’t mean there aren’t plant-based diets that can be unhealthy. There are plant-based products that are high in fat, salt and sugar, which all increase our risk of certain non-communicable diseases. Eliminating entire food groups could mean missing out on certain nutrients. For example, animal-based products are the only source of vitamin B12, so it’s important for people eating a plant-based diet to supplement with this vitamin”.
“The same is true for calcium. If you only drink plant-based milks, opt for fortified soya milk with calcium, vitamin B12, vitamin D and iodine. Also, it’s beneficial to take an omega-3 supplement as omega-3 fatty acids are primarily found in fish. Plant-based meat alternatives can be a convenient addition to meals, but it’s important to choose options that are low in sugar, fat, and salt. Look for ones that are fortified with vitamins and minerals too.”
How to spot reliable nutrition advice on social media
Health claims can be very confusing. When faced with unclear or misleading health claims online, Cathrine recommends using a simple framework many of us learned in school: the Four W’s.
- What is being claimed? Is the language exaggerated? Does it promise to “heal” you?
- Who is sharing it? Are they a registered dietitian or qualified nutrition professional? Do they have an online presence outside of social media that shows they have studied nutrition, health, and food science?
- Where else does this appear? Is it backed by credible organisations such as the British Heart Foundation, Harvard Medical School or the British Dietetics Association?
- Why is this information being shared? Is it for education or to sell a product?
Finding balance
Eating balanced and mindful meals doesn’t mean you have to worry about every tiny detail. Cathrine’s advice keeps things simple and realistic, helping you make good choices without feeling stressed. Here’s what she suggests:
Use visual guides like portion size graphics as a starting point
“I love the graphics from the British Nutrition Foundation on portion sizes. They are average portion sizes, so they are not accurate for everyone (especially people who are doing a lot of exercise). Still, they are a good starting point when putting together a healthy plate.”
Plan meals a few days ahead to reduce waste and stress
“I really like to plan my meals for at least the next 3–4 days, choosing healthy recipes. This means I have all the food available at home. I save time and money by going to the grocery store less and waste less food because I can reuse things in my fridge for other meals. I keep things flexible, so what I plan to eat on Monday, I might not make or eat until Wednesday, depending on the expiry dates, etc. I do this so it doesn’t feel completely fixed, and I feel like I have options throughout the week. This is also a good opportunity to try a new recipe every week, so you get something different and fun.”
Make smart shopping, meal planning and batch cooking part of your routine. Here are some articles to get you started:
Smart shopping lists: eat well, spend less, reduce waste
Easy steps for weekly meal planning
Budget batch cooking made easy: a beginner’s guide
Avoid “all-or-nothing” thinking
“Don’t take an all-or-nothing approach. Incorporating more healthy eating habits can happen at your next meal, and remember, if you eat a meal that is less ‘healthy’, you haven’t messed up and have to start again. Instead, try to include more vegetables or whole grains, along with healthy proteins, in your next meal and go from there. If you are eating healthier today than yesterday, you’re already winning!”
Stay curious about cravings instead of judging them
“When I’m craving something, I try to ask myself," Why am I craving this right now? Is it because I’m hungry, tired, distracted, or emotional? This is part of eating more mindfully and is a great muscle to practice. Getting better at noticing our behaviours is a key step to implementing changes.”
Learn more about mindful and intuitive eating with our approachable guides.
Mindful eating: how to build a better relationship with food
Intuitive eating for busy lives: how to reconnect with hunger cues
Small choices, big impact
Nutrition isn’t about chasing trends or falling for dramatic headlines; it’s about understanding the basics, questioning what you see online, and finding what truly supports your health. As Cathrine reminds us, balanced eating doesn’t have to be perfect or complicated. When we stay curious, look for reliable information, and make small, realistic choices each day, we’re far more likely to build habits that last.
