Nutrition Myths Unpacked. Your Year Round No Nonsense Guide
- Lei North
- Dec 29, 2025
- 15 min read
Nutrition is noisy. As a Gut & Mind Nutritionist, I see confusing messages in clinic, in everyday conversations, and across social media. These claims appear far too often to ignore. Many sound plausible at first glance, but they miss context or bend the science just enough to send people in circles.
This guide expands the myths I explored during my March 2025 "Month of Myths" series and turns them into a year‑round reference you can come back to whenever you need a clear answer.
How to use this guide
Start with the Quick Index below and jump to the myth that matters to you today.
Try one small change from the practical tip boxes and notice how you feel for a week.
Save or bookmark this page so you can return to it when new questions pop up.
Let’s begin.
What’s inside (at a glance)
Myth 1: Carbohydrates are always bad for you
“Cut carbs, torch fat, feel amazing, simple!”If only nutrition was that tidy. Carbs range from sugar‑coated doughnuts to fibre-rich lentils, and they behave very differently inside your body.
Why the myth lingers Low-carb and keto plans promise quick weight-loss and buzzworthy mental clarity. They do work for some, but blanket "carbs are evil" messages overlook context.
Simple vs. Complex, Revisited
(Here’s the nuanced version we chatted about in the comments.)
Simple carbs: white bread, pastries, fizzy drinks, break down rapidly, spiking blood sugar then leaving you craving more.
Complex carbs: oats, brown rice, beans, root veg, deliver fibre, B-vitamins, magnesium, and a slow, steady glucose trickle your brain loves.
Did you know? Your brain alone needs ~120 g of glucose daily. Very-low-carb (< 20 g) plans can slash active thyroid hormone (T3) by up to 50 %, which can leave many people foggy, cold, or moody.
Fibre: The Carb Most of Us Ignore
UK adults average 15 g fibre/day but need 30 g. Inadequate fibre can derail gut microbes, mood, immunity, and blood sugar control.
Try this today: Sprinkle 1 to 2 tablespoons of flax seeds (milled) onto breakfast, they deliver, 6 g fibre without fuss.
Bottom line: Don’t fear carbs! Upgrade them.
Myth 2: Fat should be avoided entirely
(Original low-fat yoghurt memories, anyone?) When food makers stripped fat, they filled the flavour gap with sugar and starch, cue a spike in cravings and metabolic mayhem.
Why your body begs for fat
Brain: Nearly 60 % fat. Omega-3s keep memory, mood, and focus on point.
Hormones: Cholesterol‑based hormones (oestrogen, cortisol, testosterone) need dietary fat.
Vitamins A, D, E, K: All fat‑soluble, no fat, no absorption.
Favour day-to-day | Use in moderation | Better to limit |
Extra-virgin olive oil, cold-pressed rapeseed oil, nuts (walnut, almond); seeds (flax, chia, pumpkin) avocado, olives, oily fish (salmon, sardines, mackerel) | Butter, ghee, cheese, full-fat dairy, coconut products, fatty cuts of red meat | Industrial trans fats/partially hydrogenated oils, repeatedly heated deep-frying oils, fried fast foods and pastries made with these fats |
How much fat is about right?
Big-picture guide: Around 25-35% of your daily energy from fat works well for most people.
Saturated fat (the one to keep an eye on): ≤ 20 g/day for women and ≤ 30 g/day for men is a sensible ceiling.
Omega-3 goal: 2 portions of fish weekly, with 1 oily (e.g., salmon, mackerel, sardines). If you don’t eat fish, consider an algae-based omega-3.
Choosing and using oils (quick guide)
Everyday cooking: Extra-virgin olive oil or cold-pressed rapeseed oil.
High-heat searing: Light olive oil or rapeseed oil, and avoid smoking the pan.
Dressings/finishing: Extra-virgin olive oil, add toasted seeds or chopped nuts.
What to avoid: Re-using frying oil and foods cooked in old/reheated oils.
What about seed oils?
Cold-pressed versions (rapeseed, flax) can fit well in a balanced plan. The bigger issue is ultra-processed foods and reheated fryer oils, not a drizzle on a salad. Keep portions sensible and prioritise whole-food fat sources.
Signs you may need a tailored approach
If you’ve had gallbladder removal, struggle with fat-digestion, or have a specific medical condition, adjust portions and types of fat with professional support.
Myth 3: All calories are created equal
“A calorie is a calorie, just eat less.”Technically, a kilocalorie is a unit of energy. Practically, your body handles calories very differently depending on what they come with (protein, fibre, water, micronutrients), how they’re packaged (whole vs ultra‑processed), and when and why you eat them.
Why “a calorie is a calorie” misleads
Protein effect: Protein requires more energy to digest (the thermic effect), improves fullness, and preserves lean tissue, key for a healthy metabolism.
Fibre + water: These slow digestion, stabilise blood sugar, and stretch stomach receptors that signal satiety.
Food matrix: An almond isn’t just fat, its intact structure locks in calories that aren’t fully absorbed. Blending/ultra‑processing breaks structures and speeds absorption.
Additives & palatability: Ultra‑processed foods (UPFs) are engineered for ease of eating, soft textures, intense flavours, little chewing, so we eat more, faster.
Meal pattern & mood: Skipping meals, stress, poor sleep and alcohol all push hunger and cravings, regardless of “calorie maths.”
Quality first: what changes how calories act in your body
Lever | What to look for | Why it helps |
Protein | Fish, eggs, poultry, tofu/tempeh, beans/lentils, Greek yoghurt | Higher satiety; steadier energy, preserves muscle |
Fibre | Veg, fruit, pulses, whole grains, nuts/seeds | Slows glucose rise, feeds gut microbes, supports hormones |
Food structure | Minimally processed foods you chew (crunch, texture) | More fullness cues, fewer “easy calories” |
Healthy fats | Olive/rapeseed oil, nuts, seeds, avocado, oily fish | Steadier energy, helps absorb A, D, E, K |
Liquids & smoothies | Whole fruit or fibre-rich smoothies (berries, leafy greens, Greek yoghurt/protein, nuts/seeds) avoid fruit juice | Fibre, protein and fats slow glucose, blended berry seeds add polyphenols and viscous fibre, juice spikes more quickly |
Smoothie builder (blood-sugar friendly)
Base: water or unsweetened milk (dairy/soya/almond)
Fruit (1 cup): mostly berries (raspberry/blueberry/blackberry)
Greens (1 handful): spinach, kale or courgette
Protein (20-30 g): Greek yoghurt, skyr, tofu, or a clean protein powder
Fat/fibre (1-2 tbsp): chia (soaked), flax, hemp, nut butter or avocado
Extras: cinnamon, cocoa, ginger
Aim for 8-10 g fibre and 20-30 g protein per smoothie.
Build‑a‑plate (easy template)
Half the plate: colourful vegetables or salad.
Quarter: protein (fish, chicken, tofu, eggs, lentils/beans).
Quarter: quality carbs (oats, quinoa, brown rice, potatoes, whole‑grain pasta).
Plus: a thumb of healthy fat (olive oil drizzle, nuts/seeds, avocado) and a sprinkle of herbs/spices.
Try this today: Keep protein 20-30 g per meal and fibre 8-10 g per meal. You’ll notice steadier energy and fewer mid‑afternoon raids on the biscuit tin.
Smart swaps (same ballpark calories, better outcomes)
Flavoured yoghurt → plain Greek yoghurt + berries + cinnamon
White toast + jam → whole-grain toast + nut butter + sliced banana
Crisps → handful of nuts + apple
Fruit juice → sparkling water + squeeze of citrus
Pastry lunch → whole-grain wrap with chicken/beans + salad + olive oil
When does calorie tracking help?
Short-term tracking can reveal under-eating protein or missing fibre. Use it as information, not a life sentence. Focus your effort on food quality and routine, they do the heavy lifting.
A one-week experiment
Keep your usual total portions.
At each main meal, add: a palm of protein, a fist of veg, a cupped hand of quality carbs, and a thumb of healthy fat.
Rate your energy, hunger, and cravings (1-6 scale) each evening.Most people report fewer cravings and more stable energy without changing total calories, proof that quality drives behaviour.
Bottom line: Calories set the boundary; nutrient density and food structure decide how you feel, how much you eat, and what your body does with those calories.
| Rapid glucose spike → insulin surge → slump vs. Slow release energy → stable blood sugar |
| Virtually no fibre or micronutrients → hunger returns quickly vs. Fibre, potassium, folate, heart‑healthy fats → satiety lasts hours.
Clients focusing on nutrient density, not calorie maths, report higher energy, fewer cravings, and smoother digestion—no spreadsheet required.
Myth 4: Going Gluten-Free helps everyone
Why the myth persists
Real medical issues, in the UK, about 1 in 100 people have coeliac disease, and another 6-10 % report non-coeliac gluten sensitivity (NCGS). Their dramatic before-and-after stories saturate social feeds.
Wheat overload, Toast for breakfast, sandwich for lunch, pasta for dinner: if every meal stars wheat, any discomfort gets blamed on gluten rather than meal monotony.
Marketing muscle, The gluten‑free market is forecast to hit £8 billion globally by 2027, savvy companies have a stake in keeping the buzz alive.
What the research really shows
Removing gluten when you’re not coeliac/NCGS doesn’t boost weight-loss, energy, or digestive health in controlled trials.
Whole-grain wheat, barley, and rye supply prebiotic fibres (arabinoxylans, fructans) that feed bifidobacteria. Axing them may shrink microbial diversity.
Gluten-free processed foods often carry higher glycaemic load, less fibre, and more additives (emulsifiers, palm oil) than their wheat‑based cousins.
Potential pitfalls of a casual GF switch
Concern | Why it matters |
Lower fibre | Intake can drop by 3-5 g/day, encouraging constipation and blood‑sugar swings |
Nutrient gaps | Wheat foods provide folate, iron, zinc, and B-vitamins |
Higher cost | GF breads/pastas often cost 2-3× more with no added nutritional edge |
Smarter strategies
Test before you ditch- Suspect coeliac? Get blood work while still eating gluten; the test needs exposure to be accurate.
Diversify grains- Sourdough spelt, rye, oats, quinoa, buckwheat, millet: each brings unique fibres and flavours.
Sequence meals- Start with a veg‑packed salad, then add a modest serving of pasta rather than a heap. Your gut and energy levels will thank you.
Try this today: Swap a regular spaghetti bowl for a 50:50 mix of whole-wheat and lentil penne-extra fibre, protein, and zero ultra-processed GF flour.
Bottom line: Unless gluten triggers a documented response, diversity beats blanket restriction. Give your gut bugs a buffet, not a blacklist. maybe just reduce the amount of wheat you are having in a day/week. But not swap it for a gluten-free version.
Myth 5: Non-Organic food is dangerous
There is a common belief that non-organic food is bad for you. The truth is more nuanced.
What safety rules actually cover
In the UK and EU, conventional farms work within strict pesticide regulations. Produce is routinely tested and residues are kept well below legal safety limits. That means most non-organic fruit and vegetables you buy in supermarkets sit hundreds of times under the levels linked with harm.
Why some great farms are not certified
Not every farm using careful, regenerative methods carries an organic certificate. Certification can be costly and time-consuming. It may also depend on neighbouring farms and buffer zones. Many smaller, local growers choose to prioritise good practice without the label. You often find these producers at farmers’ markets, local veg schemes and independent greengrocers.
When organic can be useful
Organic can reduce exposure to certain residues and it often aligns with soil-riendly practices. If you have room in your budget, it can be sensible to prioritise organic for thin-skinned produce such as berries, leafy greens and apples. Where possible, choose UK-grown organic and look for trusted marks like the Soil Association.
Local and seasonal often win
Not all organic produce is equal. Some items are imported from places with different standards or long transport routes. Local and seasonal food is usually fresher, often tastes better and tends to have a lighter footprint. Delivery boxes such as Abel & Cole or Riverford can make local, seasonal buying easier. In Essex, Sarah Green Organic is a good example of UK-grown seasonal produce.
Practical shopping playbook
Make plants the star. Organic or not, aim for a variety of fruit, veg, whole grains, pulses, nuts and seeds.
Buy local when you can. Farm shops, veg boxes and independent greengrocers help you learn where food comes from.
Rinse produce. A cool water wash and a quick rub removes soil and surface residues. A clean veg brush can help with firm items.
Prioritise. If money is tight, pick a few organic items that matter most to you and buy the rest conventional.
Read the label. Look for Soil Association certification on organic items. On conventional, notice country of origin and season.
Try this today: Add one extra portion of veg to lunch or dinner and give it a 30-second rinse under cold water. If you buy organic this week, choose one thin-skinned item and buy the rest based on freshness, price and origin.
Eating more plants is the goal whether organic or not. Focus on where and how food is grown, not only on a label. Local, seasonal and thoughtful farming practices are powerful wins for health and for the planet.
Myth 6: Eating late at night automatically causes weight gain
Why late eating still gets a bad reputation
Late nights can create a cascade of unhelpful habits:
Mindless snacking: Tired brains reach for easy, high-calorie foods (biscuits, crisps, chocolate).
Sleep disruption: Large or rich meals close to bedtime can worsen reflux and disturb sleep.
Hormone knock-on: Poor sleep lowers leptin (fullness) and raises ghrelin (hunger) the next day, so you crave more and feel less satisfied.
What timing does (and doesn’t) change
Metabolism keeps running at night; it doesn’t “shut off.”
Circadian rhythm matters for comfort: Digestion can be slower in the evening, so very big meals late can feel heavy or cause reflux.
Shift‑workers & late schedules: If you eat late because of work or training, aim for balanced meals and a calm wind‑down, it’s the pattern that matters.
A practical plan for evenings
Plan your day meals. Skipping breakfast or lunch often drives night‑time grazing.
Finish your main meal 2-3 hours before bed where possible.
If genuinely hungry later, choose a balanced snack: natural yoghurt, a boiled egg, a small handful of nuts/pistachios, oatcakes with hummus, or a few tart cherries (fresh or diluted concentrate).
Create a screen-light, stress‑light wind-down: lights low, phone away, warm shower or breathing practice.
Support sleep: consistent bedtime/wake time, a cool, dark room, and caffeine cut‑off 6–8 hours before bed.
Athlete/active days (optional tweak)
Training in the evening? A light protein-rich snack (e.g., Greek yoghurt with berries and seeds or a small protein shake and a banana) can aid recovery without over‑eating.
Try this today: Make your main evening meal balanced (protein + veg + quality carbs + a little olive oil), then set a kitchen close time and if hunger returns, have one small, protein‑centred snack and call it a night.
It’s not the clock, it’s the context. Late-night eating doesn’t cause weight gain on its own, but the habits around it (tired choices, bigger portions, lost sleep) can. Prioritise daytime meals, protect your sleep, and keep any evening snack simple and intentional.
Myth 7: Supplements can replace real food
I’m pro-supplement when there’s a clear reason. But no capsule can match the synergy of whole foods, where fibre, vitamins, minerals, fats and thousands of plant compounds work together.
When supplements make sense (common UK examples)
Vitamin D (Oct-Mar): Limited sunshine in the UK, many adults benefit from daily vitamin D3 in winter.
B12 for vegans/low animal intake: Essential for nerves and red blood cells.
Folate before and during early pregnancy: As advised by your midwife/GP.
Iodine if dairy/seafood is minimal: Important for thyroid; dose needs care.
Omega‑3 if you rarely eat oily fish (e.g., algae-based DHA/EPA for plant‑based diets).
Targeted iron when iron-deficient (confirm with blood tests first).
Clinically guided probiotics for specific situations (e.g., after antibiotics), not as a blanket daily fix.
Food first principle: Try food-based solutions before reaching for bottles (oily fish, legumes, nuts/seeds, leafy greens, berries, fruit... ). Use supplements to fill a proven gap or for a temporary therapeutic goal.
From my clinic: how I actually use supplements
This one’s close to my heart because I do use supplements, personally and in clinic. But here’s the truth: supplements are not a shortcut to health. I use them strategically to support a clearly defined area (and usually for a defined time), not because they’re trendy or recommended by “someone on Instagram.”
Two common examples
Vitamin D: Vital for immunity, bones, mood and hormones, but it’s fat‑soluble, so excess can build up. I encourage people to test first and then dose appropriately.
Omega-3s: Before buying capsules, scan your diet. Could you improve the omega balance with food first (oily fish, nuts/seeds, olive oil) and reduce reliance on ultra‑processed foods rich in omega-6? If you still need support, choose a quality algae or fish oil with clear EPA/DHA amounts.
About safety, “scripts,” and regulation
The supplement world is less tightly regulated than medicines. Labels must meet food-law standards, but products aren’t assessed like pharmaceuticals before sale. Many sellers use company “scripts.” Most haven’t studied pharmacokinetics (what your body does to a substance, absorption, distribution, metabolism, excretion) or pharmacodynamics (what the substance does to your body, mechanisms, therapeutic and toxic effects). That matters because supplements can interact with medicines or with each other and change efficacy or safety. If you take medication, speak to your medically traied professional, pharmacist or GP before adding new supplements.
Red flags I ask clients to watch for
Expensive subscriptions bundled with glossy promises.
Fad finger-prick testing sold with prescriptive “stacks.”
Proprietary blends that hide exact dosages.
Claims that a single product will “detox,” “balance hormones,” or fix everything fast.
Why whole foods still win
Nutrient | Whole‑food advantage |
Vitamin C | Arrives with flavonoids and fibre in citrus/berries that support absorption and antioxidant recycling |
Calcium | In dairy/tofu/greens it’s paired with protein, phosphorus, magnesium and vitamin K for bone health |
Phytochemicals | Thousands of polyphenols in berries, herbs, tea, cocoa help modulate inflammation and the microbiome |
Magnesium | In nuts, seeds, pulses + greens, magnesium travels with fibre and potassium that support blood pressure |
Iron | In food (red meat, legumes + vitamin C-rich veg) absorption is steadier and often gentler on the gut. (iron is absorbed differently depending on sorce) |
Quality, safety and how to choose
Check the need: Symptoms + diet review + (where relevant) blood tests. Avoid “just in case” megadoses.
Right form, right dose: e.g., magnesium glycinate/citrate often absorbs better than oxide, B12 methyl/adenosylforms are common choices.
With/without food: Iron and zinc absorb better away from high‑calcium meals, fat‑soluble vitamins (A, D, E, K) with a meal that includes fat.
Look for transparency: Clear amounts per ingredient (not just a “proprietary blend”).
Third‑party testing: Prefer brands that batch‑test for purity and potency (e.g., Informed-Sport for athletes).
Medication check: Some supplements interact (e.g., vitamin K with warfarin; St John’s wort with many medicines). If you take prescriptions, ask your pharmacist/GP.
Where supplements fall short
They can’t replace fibre (crucial for gut health, hormones and blood sugar).
They can’t mimic the food matrix, the structure that slows digestion and improves fullness.
They can’t deliver the culinary pleasure and habits that make healthy eating stick.
Simple ways to “food-first” your day
Add a tablespoon of ground flax or chia (soaked) to breakfast for fibre and omega-3 (ALA).
Include a palm of protein and colourful veg at each main meal.
Drink tea or cocoa for extra polyphenols (unsweetened or lightly sweetened).
Eat oily fish twice weekly or choose an algae-based omega-3 if fish isn’t for you.
Try this today: Before buying a supplement, write down the specific gap it solves and how long you’ll take it. If you can’t answer both, start with a food swap instead.
Use supplements strategically, to correct a deficiency, support a defined phase, or meet needs a food pattern can’t. Let whole foods do the everyday heavy lifting.
Myth 8: Government nutrition guidelines can’t be trusted
“They’re outdated, influenced by big corporations, or too generic to be useful.”You’ve probably heard versions of this. Sometimes that message comes alongside a product or plan someone is selling.
What the guidelines actually say
NHS Eatwell Guide (UK): Base meals around fruit/veg, whole grains, pulses and other proteins, with dairy or alternatives, and healthy fats. Keep free sugars < 5% of daily intake (≈ 30 g for adults). Limit salt and alcohol; stay hydrated.
Danish Dietary Guidelines (a favourite of mine): Emphasise local, seasonal, largely plant-based eating, less waste, and sustainability. In practice: more veg/pulses/whole grains, less red/processed meat and fewer ultra-processed foods.
These frameworks are built on scientific consensus, updated as evidence shifts. They’re meant to be starting points, not one‑size‑fits‑all prescriptions.
Where people get stuck
Ultra-processed foods (UPFs) dominate: In the UK, more than half of adult energy intake still comes from UPFs. That means the environment makes it hard to apply the basics, not that the basics are wrong.
Mixed messaging online: Bold claims and quick fixes are more clickable than balanced guidance.
Life logistics: Time, budget, family preferences, health conditions, this is where personalisation matters.
How to use guidelines without feeling boxed in
Use as scaffolding. Start with the plate pattern (plants + protein + whole‑grain + a little healthy fat), then tailor portions to your hunger, activity, and health goals.
Personalise the protein. Mix fish, eggs, poultry, beans, lentils, tofu/tempeh. If you eat meat, choose lean most of the week, keep processed meats occasional.
Make plants easy. Frozen veg, tins of tomatoes/beans, pre-washed salad-speed counts. Aim for 30 different plant foods/week over time (veg, fruit, pulses, nuts, seeds, herbs, spices, whole grains).
Mind the sugars. Keep sweet drinks and desserts for treats; build sweet flavour with fruit, spices (cinnamon, vanilla), and dark chocolate.
Choose fats wisely. Favour olive/rapeseed oil, nuts, seeds, avocado, keep saturated fats mindful and limit industrial trans fats.
Quick plate you can copy tonight
½ plate colourful veg/salad
¼ plate protein (fish, chicken, eggs, tofu, lentils/beans)
¼ plate quality carbs (potatoes, brown rice, quinoa, whole‑grain pasta)
+ a drizzle of olive oil or a sprinkle of nuts/seeds
Reading labels (two fast checks)
Ingredients length: Shorter, recognisable ingredients usually mean less processing.
Sugar per 100 g: Aim for ≤ 5 g in everyday foods, keep higher‑sugar items occasional.
Try this today: Swap one UPF snack for a whole-food pair e.g., an apple + a handful of nuts, or oatcakes + hummus and add one extra veg to your main meal.
The problem isn’t that the guidelines are a plot, it’s that modern food culture makes them harder to follow. Use them as solid foundations, then personalise the details to your life, with professional support when you need it.
Final Word
If there’s one thread linking every myth it’s this: context trumps blanket rules. Your unique biology, lifestyle, and taste buds matter. So rather than chasing one-size-fits-all hacks, zoom out:
Eat mostly whole, colourful foods.
Add variety before restriction.
Listen to your body’s feedback loop, energy, digestion, mood, and appetite tell the truth long after a headline fades.
Thank you for being part of "March" Month of Myths. Your questions, stories, and debate made the series sparkle. Keep them coming, I read every comment and love the conversation.
Here’s to informed choices, flavour-packed plates, and ditching diet drama for good!
With care,
Anne-Lie North
Gut & Mind Nutritionist | NutraLei
P.S. Have a question or a myth you want me to unpack next? Leave a comment or hit reply, I read everything.
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