There’s no shortage of advice when it comes to food. From trendy detoxes to carb-cutting crazes, diet myths are everywhere—and they can leave people confused, frustrated, and tired of the cycle. So, what’s actually true?
Here are some common myths, debunked with science and a dose of honesty:
Myth: Carbs make you gain weight.
Truth: The body needs carbohydrates for energy. Whole carbs—like fruits, vegetables, and grains—are packed with nutrients. It’s refined carbs and sugary foods (such as fried snacks and processed sweets) that lead to health issues.
Not all carbohydrates are the same—complex carbs support energy and digestion, while refined ones can spike blood sugar.
Myth: Eating fat makes you fat.
Truth: Healthy fats support brain function, hormone production, and heart health. Think avocados, nuts, seeds, and olive oil.
It’s trans fats and heavily processed oils (such as those found in fast food and packaged snacks) that deserve caution.
Myth: Skipping meals helps with weight loss.
Truth: Skipping meals can slow metabolism and trigger cravings. Regular, balanced meals help maintain energy and prevent overeating later in the day.
The key is consistent snacking throughout the day, using whole, nutrient-dense foods.
Myth: Juice cleanses detox the body.
Truth: The liver and kidneys already detox naturally. Juices often lack protein and fibre and may leave people feeling depleted, not cleansed.
While they might offer a quick energy spike, they usually result in a crash later.
Myth: Eating late causes weight gain.
Truth: It’s not about when food is eaten—it’s about how much and what kind. Late-night snacking isn’t the problem; mindless eating is.
Focus on portion size and food quality, rather than the time of day.
Myth: High-protein diets harm healthy kidneys.
Truth: For individuals without kidney disease, protein is vital for muscle repair, recovery, and satiety.
Balance is key, and high-quality protein sources—such as eggs, legumes, chicken, tofu, and dairy—are safe and beneficial.
Myth: Vegan diets lack protein and nutrients.
Truth: A well-planned vegan diet can provide all essential nutrients.
Protein-rich plant foods include lentils, chickpeas, tofu, tempeh, quinoa, and fortified products like plant-based milk.
Pay attention to nutrients such as iron, B12, calcium, and omega-3s, which can be obtained through fortified foods or supplements if needed.
Food Shouldn’t Be the Enemy
Eating shouldn’t feel like a trap. Real nutrition isn’t about restriction—it’s about balance. Tuning into the body, eating a variety of whole foods, and staying informed can help foster a healthier relationship with food.
At The Allied Team, we focus on facts—not fads. Our accredited dietitians offer personalized, science-based support to help make eating feel natural, empowering, and enjoyable.
Book a consultation today to see how real food can work for real life.
