By separating fact from fiction, we can make informed choices about our diets and promote better health. One prevalent nutrition myth is that all carbs are harmful and should be avoided.

The truth is that not all carbs are created equal. While refined and sugary carbs should be limited, complex carbohydrates found in whole grains, fruits, and vegetables are essential sources of energy and nutrients. They also provide dietary fiber, promoting digestive health and satiety.

Detox diets are often promoted as a way to cleanse the body of toxins. However, the body's organs, such as the liver and kidneys, naturally detoxify the body. Extreme detox diets may be restrictive and lack essential nutrients, potentially leading to nutritional deficiencies.

A well-balanced diet that includes a variety of whole foods is the most effective way to support the body's natural detoxification processes. Another common misconception is that skipping meals aids in weight loss. However, this practice can lead to fluctuations in blood sugar levels and disrupt the body's metabolism.

Instead, regular and balanced meals support a consistent energy supply and help maintain a healthy weight. Sensible portion control and choosing nutrient-dense foods are more effective strategies for weight management. Fact: Fad diets are not the best way to lose weight and keep it off.

Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets.

But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight. Fad diets may be unhealthy because they may not provide all of the nutrients your body needs.

Also, losing weight at a very rapid rate more than 3 pounds a week after the first couple of weeks may increase your risk for developing gallstones clusters of solid material in the gallbladder that can be painful.

Diets that provide less than calories per day also could result in heart rhythm abnormalities, which can be fatal. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.

But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber.

Eating fewer than grams of carbohydrate a day can lead to the buildup of ketones in your blood. Ketones are partially broken-down fats. A buildup of these in your blood called ketosis can cause your body to produce high levels of uric acid, which is a risk factor for gout a painful swelling of the joints and kidney stones.

Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease. Be sure to discuss any changes in your diet with a health care professional, especially if you have health conditions such as cardiovascular disease, kidney disease, or type 2 diabetes.

But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain.

You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods. Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables like potatoes and yams are low in fat and calories.

They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch also called complex carbohydrates are an important source of energy for your body. Tip: A healthy eating plan includes the following elements:.

Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism the way your body uses energy, or calories for a short time, but they do not cause weight loss.

Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active. Fact: A weight-loss product that claims to be natural or herbal is not necessarily safe.

These products are not usually scientifically tested to prove that they are safe or that they work. For example, herbal products containing ephedra now banned by the U. Government have caused serious health problems and even death.

Newer products that claim to be ephedra-free are not necessarily danger-free, because they may contain ingredients similar to ephedra. Tip: Talk with your health care provider before using any weight-loss product.

Some natural or herbal weight-loss products can be harmful. Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. Portion control is the key. Try eating smaller amounts of food and choosing foods that are low in calories.

Selected Nutrient Analyses of Fresh, Fresh-Stored, and Frozen Fruits and Vegetables. Journal of Food Composition and Analysis. June Baranski M, Srednicka-Tober D, Volakakis N, et al.

Higher Antioxidant and Lower Cadmium Concentrations and Lower Incidence of Pesticide Residues in Organically Grown Crops: A Systematic Literature Review and Meta-Analyses. The British Journal of Nutrition. September 14, What Is Gluten? Celiac Disease Foundation. Capannolo A, Viscido A, Barkad MA, et al.

Non-Celiac Gluten Sensitivity Among Patients Perceiving Gluten-Related Symptoms. May 30, Sweet Potato, Cooked, Baked in Skin, Flesh, Without Salt. Department of Agriculture. April 1, Potatoes, Baked, Flesh and Skin, Without Salt. Harvard T. January Food Guidelines. Blue Zones.

Ask the Doctor: Are Eggs Risky for Heart Health? Harvard Health Publishing. December 14, Are Eggs Good for You or Not? American Heart Association. August 16, Freisling H, Noh H, Slimani N, et al. Nut Intake and 5-Year Changes in Body Weight and Obesity Risk in Adults: Results From the EPIC-PANACEA Study.

European Journal of Nutrition. October Jackson CL, Hu FB. Long-Term Associations of Nut Consumption With Body Weight and Obesity. The American Journal of Clinical Nutrition. July Gardner CD, Trepanowski JF, Del Gobbo LC, et al.

Effect of Low-Fat vs Low-Carbohydrate Diet on Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial.

February 20, Zinn C, McPhee J, Harris N, et al. A Week Low-Carbohydrate, High-Fat Diet Improves Metabolic Health Outcomes Over a Control Diet in a Randomised Controlled Trial With Overweight Defence Force Personnel.

Applied Physiology, Nutrition, and Metabolism.

One prevalent nutrition myth is that all carbs are harmful and should be avoided. The truth is that not all carbs are created equal. While refined and sugary carbs should be limited, complex carbohydrates found in whole grains, fruits, and vegetables are essential sources of energy and nutrients.

They also provide dietary fiber, promoting digestive health and satiety. Detox diets are often promoted as a way to cleanse the body of toxins. However, the body's organs, such as the liver and kidneys, naturally detoxify the body.

Extreme detox diets may be restrictive and lack essential nutrients, potentially leading to nutritional deficiencies. A well-balanced diet that includes a variety of whole foods is the most effective way to support the body's natural detoxification processes. Another common misconception is that skipping meals aids in weight loss.

However, this practice can lead to fluctuations in blood sugar levels and disrupt the body's metabolism. Instead, regular and balanced meals support a consistent energy supply and help maintain a healthy weight. Sensible portion control and choosing nutrient-dense foods are more effective strategies for weight management.

Supplements are often marketed as a quick fix for nutritional deficiencies. While reducing calorie intake can indeed boost weight loss, cutting calories too low can lead to metabolic adaptations and long-term health consequences.

Though going on a very low calorie diet will likely promote rapid weight loss in the short term, long-term adherence to very low calorie diets leads to a reduction in metabolic rate, increased feelings of hunger, and alterations in fullness hormones This is why studies have shown that low calorie dieters rarely succeed in keeping excess weight off in the long term Very low calorie diets lead to metabolic adaptations that make long-term weight maintenance difficult.

Obesity is associated with many health conditions, including type 2 diabetes, heart disease, depression, certain cancers, and even early death 28 , Still, reducing your disease risk does not mean you have to be skinny. Rather, maintaining a healthy body weight and body fat percent by consuming a nutritious diet and maintaining an active lifestyle is most important.

Many people are told to pop calcium supplements to keep their skeletal system healthy. However, current research has shown that supplementing with calcium may do more harm than good.

For example, some studies have linked calcium supplements to an increased risk of heart disease. Although medical professionals commonly prescribe calcium supplements, current research shows that these supplements may do more harm than good.

Many people struggle with getting adequate dietary fiber, which is why fiber supplements are so popular. Although fiber supplements can benefit health by improving bowel movements and blood sugar control, they should not replace real food Certain juices and smoothies are highly nutritious.

For example, a nutrient-dense smoothie or freshly made juice composed primarily of non-starchy vegetables can be a great way to increase your vitamin, mineral, and antioxidant intake.

When consumed in excess, they can promote weight gain and other health issues like tooth decay and blood sugar dysregulation 33 , 34 , Probiotics are amongst the most popular dietary supplements on the market.

However, practitioners generally overprescribed them, and research has demonstrated that some people may not benefit from probiotics like others do Plus, bacterial overgrowth in the small intestine related to probiotic use can lead to bloating, gas, and other adverse side effects Additionally, some studies show that probiotic treatment following a course of antibiotics may delay the natural reconstitution of normal gut bacteria Instead of being prescribed as a one-size-fits-all supplement, probiotics should be more personalized and only be used when a therapeutic benefit is likely.

Current research suggests that probiotic supplements may not benefit everyone and should not be prescribed as a one-size-fits-all supplement. Weight loss is not easy. It requires consistency, self-love, hard work, and patience.

Plus, genetics and other factors make weight loss much harder for some than others. Weight loss is difficult for most people and requires consistency, self-love, hard work, and patience. Many factors may influence how easy it is for you to lose weight.

Cholesterol-rich foods have gotten a bad rap thanks to misconceptions about how dietary cholesterol affects heart health. While some people are more sensitive to dietary cholesterol than others, overall, nutrient-dense, cholesterol-rich foods can be included in a healthy diet In fact, including cholesterol-rich, nutritious foods like eggs and full fat yogurt in your diet may boost health by enhancing feelings of fullness and providing important nutrients that other foods lack 41 , 42 , High cholesterol foods like eggs and full fat yogurt are highly nutritious.

Although genetic factors make some people more sensitive to dietary cholesterol, for most people, high cholesterol foods can be included as part of a healthy diet. Many people assume that eating disorders and disordered eating tendencies only affect women.

In reality, adolescent and adult men are also at risk. Eating disorders affect both men and women. However, eating disorders present differently in men than women, highlighting the need for eating disorder treatments that are better adapted to the male population. Just as fat has been blamed for promoting weight gain and heart disease, carbs have been shunned by many people over fears that consuming this macronutrient will cause obesity, diabetes, and other adverse health effects.

In reality, eating a moderate amount of nutritious carbs that are high in fiber, vitamins, and minerals like starchy root vegetables, ancient grains, and legumes will likely benefit your health — not harm it.

For example, dietary patterns that contain a balanced mix of high fiber carbs mainly from produce, healthy fats, and proteins, such as the Mediterranean diet , have been associated with a reduced risk of obesity, diabetes, certain cancers, and heart disease 46 , However, carb-rich foods like cakes, cookies, sweetened beverages, and white bread should be restricted, as these foods can increase weight gain and disease risk when eaten in excess.

As you can see, food quality is the main predictor of disease risk However, following unhealthy eating patters and overindulging in carb-rich sugary foods will lead to weight gain.

The nutrition world is rife with misinformation, leading to public confusion, mistrust of health professionals, and poor dietary choices. This, coupled with the fact that nutrition science is constantly changing, makes it no wonder that most people have a warped view of what constitutes a healthy diet.

Although these nutrition myths are likely here to stay, educating yourself by separating fact from fiction when it comes to nutrition can help you feel more empowered to develop a nutritious and sustainable dietary pattern that works for your individual needs.

Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Is skipping breakfast really linked to weight gain and other problems? This article examines the research on breakfast, weight loss and health. There are many misconceptions about intermittent fasting and meal frequency. This article debunks the 11 most common myths. Also, losing weight at a very rapid rate more than 3 pounds a week after the first couple of weeks may increase your risk for developing gallstones clusters of solid material in the gallbladder that can be painful.

Diets that provide less than calories per day also could result in heart rhythm abnormalities, which can be fatal. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.

But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber.

Eating fewer than grams of carbohydrate a day can lead to the buildup of ketones in your blood. Ketones are partially broken-down fats. A buildup of these in your blood called ketosis can cause your body to produce high levels of uric acid, which is a risk factor for gout a painful swelling of the joints and kidney stones.

Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease. Be sure to discuss any changes in your diet with a health care professional, especially if you have health conditions such as cardiovascular disease, kidney disease, or type 2 diabetes.

But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain.

You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods. Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables like potatoes and yams are low in fat and calories.

They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch also called complex carbohydrates are an important source of energy for your body.

Tip: A healthy eating plan includes the following elements:. Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism the way your body uses energy, or calories for a short time, but they do not cause weight loss. Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.

Fact: A weight-loss product that claims to be natural or herbal is not necessarily safe. These products are not usually scientifically tested to prove that they are safe or that they work.

For example, herbal products containing ephedra now banned by the U. Government have caused serious health problems and even death. Newer products that claim to be ephedra-free are not necessarily danger-free, because they may contain ingredients similar to ephedra.

Tip: Talk with your health care provider before using any weight-loss product. Some natural or herbal weight-loss products can be harmful. Fact: To lose weight, you need to use more calories than you eat.

It is possible to eat any kind of food you want and lose weight. Portion control is the key. Try eating smaller amounts of food and choosing foods that are low in calories. Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that you eat.

Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods or even more calories.

They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories. Myth: Fast foods are always an unhealthy choice and you should not eat them when dieting.