Social media is full of bold nutrition claims. Some sound logical at first, but when you dig deeper, they fall apart under real scientific scrutiny. Let’s take a look at some of the most common myths and what the research actually says. Spoiler: the truth is usually more nuanced than the catchy headlines or oversimplified advice influencers love to share.
What They Say: Carbs make you gain weight and are unhealthy.
What’s True: Carbs are not the enemy. Gaining weight happens when you eat more calories than you burn, no matter where those calories come from. Research shows that low-carb and low-fat diets work equally well for weight loss if calories and protein are the same. Carbs also fuel your body and brain, so cutting them out entirely isn’t a great idea.
2) “Diet Drinks and Sugar Substitutes Are Bad for You”
What They Say: Artificial sweeteners cause cancer, weight gain, or metabolic problems.
What’s True: Artificial sweeteners like those in diet sodas are safe when consumed within recommended amounts. They don’t cause cancer, and they can actually help with weight loss by replacing high-calorie sugary drinks. The fear around these is way overblown.
3) “Calories Don’t Matter”
What They Say: Weight loss is all about eating “clean” foods, not counting calories.
What’s True: Calories matter. It’s the basic rule of weight gain or loss—eat more than you burn, and you’ll gain weight; eat less, and you’ll lose it. While food quality is important for health, calories are still king when it comes to managing your weight.
4) “{Insert Whatever Diet} Is the Healthiest”
What They Say: Whether it’s keto, carnivore, vegan, or any other trendy diet, people claim their way is the ultimate path to health.
What’s True: There is no one-size-fits-all diet. People respond differently to foods based on their genetics, lifestyle, and preferences. Finding the right approach takes trial and error, and working with a medical professional or registered dietitian can make the process safer and more effective. At the end of the day, simplicity is usually best—eat mostly whole foods, include plenty of plants, and stay consistent with habits you can maintain long-term.
5) “Blood Sugar Spikes Are Always Bad”
What They Say: Any rise in blood sugar after eating is harmful.
What’s True: Blood sugar spikes are a normal part of digestion. They’re not a big deal for healthy people. Chronic high blood sugar, like in unmanaged diabetes, is harmful—but occasional spikes from a meal are just part of life.
6) “The Food Industry Is to Blame for Everything”
What They Say: Big food is the reason people are unhealthy.
What’s True: The food industry has definitely played a role by making cheap, calorie-dense foods widely available. But blaming them entirely ignores other factors, like personal habits, education, and access to healthier options. Creating a boogeyman is easy, but making changes on a personal level is hard.
7) “Certain Foods Are Poison”
What They Say: Seed oils, dairy, or soy are toxic and should be avoided at all costs.
What’s True: No single food is “poison” unless you’re allergic to it. Moderation matters more than fear. For example, seed oils and soy are safe and can even have health benefits when eaten in reasonable amounts.
8 ) “Gluten Is Bad for Everyone”
What They Say: Everyone should avoid gluten for better health.
What’s True: Gluten is perfectly fine for most people. Only those with celiac disease or gluten sensitivity need to avoid it. For everyone else, gluten-containing foods like whole grains can be healthy and nutritious.
9) “Sugar Is Addictive and Makes You Fat”
What They Say: Sugar is as addictive as drugs and is the main cause of obesity.
What’s True: Sugar isn’t addictive in the same way drugs are. It’s highly palatable, which makes it easy to overeat, but that’s not the same as addiction. Weight gain comes from eating too many calories—not just sugar.
10) “Weight Loss Drugs Are Bad”
What They Say: Using weight loss medications is dangerous or lazy.
What’s True: Weight loss drugs prescribed by a doctor can be safe and effective, especially for people struggling with obesity. They’re a tool—not a cheat—and can help people improve their health when used responsibly.
The Bigger Picture
A lot of the nutrition advice online is based on cherry-picked studies, bad interpretations, or just plain myths. People often sound convincing because they know just enough to be dangerous. But good nutrition is about looking at the bigger picture and sticking to what the best science shows us. Be skeptical of fear-mongering and oversimplified claims—your health deserves better than trendy soundbites.