In a world flooded with nutrition advice, it’s easy to be misled by myths and misconceptions. Enter our nutrition team, here to debunk 10 common nutrition myths and explain why they don't stand up to scrutiny.

Nutrition is inherently complex, and this complexity is often exploited to promote ideas that simply aren't true.Unqualified advice can be harmful and riddled with misinformation - especially on social media. Read on to sort fact from fiction when it comes to eating before sleeping, seed oils, fat-free foods and more.

Myth 1: Carbs are bad for you

Many people still demonise entire food groups, especially carbohydrates. Whilst cutting sugary and refined carbohydrate foods may help with weight loss, it’s only part of the picture. Fibrous, starchy carbohydrate foods are important contributors to a wholesome diet. Consumed regularly, these foods help satiety and will help prevent over-eating. Remember, dietary guidelines recommend that approximately half of our calories come from carbs. Whilst it’s important to moderate portion sizes if you want to lose weight, there’s no need to eliminate carbs entirely.

Myth 2: Seed oils are bad for your health

There’s been a lot of negative press about seed oils recently, which has understandably raised concerns. However, it’s important to look beyond broad statements like “seed oils are inflammatory” or “seed oils cause obesity” and dig into the evidence. The correlation between seed oils and poor health are just that, i.e. correlation, without the evidence to back them up.For example, a review of human trials found that linoleic acid (a major fat found in seed oils) did not increase any inflammatory markers, while another study found that omega-6 fats had no effect on health. If you’re curious to learn more, you might find this helpful.

Myth 3: All ‘Ultra- Processed’ Foods should be avoided

Firstly, highly processed foods aren’t inherently bad. The term ‘ultra-processed food’ is a label designed to describe foods that have undergone processing that typically couldn't take place in a home kitchen. Many nutritious staples we eat are ‘processed’, including yogurt, high-fibre cereal, bread, and even canned and frozen vegetables. In fact, processing can actually enhance nutritional value, freezing vegetables, for example, helps preserve their nutrients. UPFs can also provide essential micronutrients and fibre through fortification. Much of the criticism comes from a lack of a clear, universally accepted definition of the term ultra-processed.

Myth 4: Skipping meals will help you lose weight quicker

Actually, the opposite may be true. What often happens when we skip meals is we just eat them later, because we're so hungry – and think we've earned them. Even if you manage not to overeat, skipping meals can still work against you.

When you skip meals, your body enters ‘fasting mode’ which can slow down your metabolism to conserve energy. A slower metabolism means that you’re not burning energy as efficiently, making it easier to store energy as fat, rather than burning it. To support weight loss, it's better to eat three to four small, balanced meals a day (depending on how active you are), including protein and fibrous carbohydrates to keep your metabolism active and your hunger in check.

Myth 5: ‘Low-fat’ or ‘fat-free’ foods are better for you

From as far back as the 1970s, we’ve been led to believe that fat is ‘bad’ for health and there have been campaigns targeted around getting us to consume less fat. Moreover, this is still happening and archaic food labelling often focuses on fat as a bad nutrient. However, not all fat is bad! We need fat, especially the right types, such as monounsaturated and polyunsaturated fats. Including a sensible amount of these healthy fats in each meal is essential for a nutritious diet. Furthermore, be careful of snack foods labelled as ‘low-fat’, as they are often higher in sugar than their equivalents. Read more on fats here.

Myth 6: Eating before bed will make you gain weight

Eating late at night won’t automatically lead to weight gain, it depends on your overall calorie balance. However, it’s not a good idea to eat too much before bed because your digestion may struggle if you lie down with a full stomach. Also as our metabolic rate is typically faster in the morning and slower in the evening – related to the secretion of hormones involved with the metabolism like insulin – ideally, spread food intake throughout the day.

Myth 7: You need to eat protein immediately after a workout

Contrary to old beliefs, you don’t need to gulp down a protein shake immediately after your session. If you’re exercising hard, you may need to increase your overall food intake to meet your additional energy requirements (if you’re not looking to lose weight, of course). The idea of a strict ‘anabolic window’ – the best time for muscle repair and nutrient absorption – is outdated. Research shows this window can last for up to six hours post-exercise. If you focus on proper recovery, you’ll bounce back faster and be able to train harder in your next session. You can read more about protein quality here.

Myth 8: A vegan diet doesn’t provide enough protein

In the past, it was more challenging for vegans to get enough protein from their diet and they had to carefully plan their meals. Today, it’s much easier. There are plenty of high-protein plant-based products readily available like tofu, hummus, legumes (like beans and lentils), soya-based desserts, vegan protein powders, and plant-based complete food options like Huel. By combining more than one plant-protein source at each meal, you can easily meet the amino acid requirements.

Myth 9: Detox diets are beneficial for your body to reboot you

This myth is both common and very misleading. The term ‘detox’ is often used vaguely, and the idea of "rebooting" is more appropriate for computers than for our bodies. If you have properly functioning kidneys and liver, your body is already equipped to detoxify itself daily. If you see an article about ‘detox diets’, stop reading it!

Myth 10: All calories are created equal

Not all calories are the same, the source of your calories matters. For example, 50 calories of broccoli are not equivalent to 50 calories of chocolate cake. The body uses energy to digest and metabolise the food we eat, and this varies depending on the type of food. Protein, for example, requires more energy to digest than fats or carbs, meaning you burn more calories processing it. So while some people may oversimplify by saying 'calories in, calories out,' it's important to also consider the quality and type of the calories you consume.

Words: Jess Stansfield RNutr, Huel Nutrition Team