How to Spot Nutrition Myths: 10 Red Flags You Can’t Ignore
Let’s be honest: the internet is like a giant buffet—there’s a bit of everything, and some of it is definitely past its expiry date. When it comes to nutrition advice, it feels like everyone’s suddenly a “wellness guru” with a smoothie bowl and a ring light. But how do you know who’s legit and who’s just after your clicks (and maybe your wallet)?
Here are 10 ways to spot the nonsense, so you don’t end up believing that celery juice will make you immortal.
1. Absolutes: “Always,” “Never,” and the “Best” of the Worst
If someone claims you should always do something or never eat a certain food, take a step back. Nutrition is rarely black and white. Watch out for phrases like the following:
Examples
- “This is the best food for weight loss.”
- “You should never eat after 7 p.m.”
- “The top 5 foods that cause inflammation.”
- “You must drink celery juice every morning.”
Remember, your body isn’t a robot. What works for one person might not work for another. If you see absolute language, it’s a sign someone’s selling you certainty where science has nuance.
2. The Magical Quick Fix: “Lose 10kg by Friday!”
If it sounds too good to be true, it probably belongs in the same category as unicorns and calorie-free chocolate.
Examples
“Drop 10kg in 10 days!”
“Cure your thyroid with this one weird trick!”
“Detox your body overnight!”
Real health changes take time. There’s no magic bullet—unless you count patience and consistency (but those don’t look as good in a TikTok video).
3. Cherry-Picked Science: “This One Study Proves It!”
Be wary if someone waves around a single study like it’s the holy grail. Science is about the weight of evidence, not just one headline-grabbing result. Red-flag phrases include:
Examples
“A recent study proves…”
“According to this (very specific) research…”
“Science shows…” (but with no link or context)
Often, these studies are tiny, done on mice, or conveniently ignore bigger, better research. If the evidence is as thin as a rice cake, read it with a grain of salt.
4. The “It’s Natural!” Trap: “If It’s Natural, It’s Good”
Just because something is “natural” doesn’t mean it’s safe or healthy. Arsenic is natural, but you won’t find it in a smoothie bowl. Cocaine and cancer are also “natural”. It seems that when labelled or called “natural”, it is safer to use, which may not be the case.
The belladonna nightshade is a plant, therefore natural, but it is very toxic!
Watch out for:
Examples
“100% natural ingredients!”
“No chemicals!”
“Nature’s cure for everything!”
Remember, everything is made of chemicals—including water (a.k.a. dihydrogen monoxide, if you want to sound scary at parties)
5. Us vs. Them: “Don’t Trust Anyone but Me!”
If someone is telling you not to trust doctors, scientists, or anyone but themselves, run (preferably in comfortable shoes). Classic phrases include:
Examples
“Big Pharma doesn’t want you to know this…”
“Doctors are hiding the truth.”
“Only I have the real answer.”
This is not good science. Nutrition is about collaboration, not secret societies.
6. The Food Blame Game: “This One Food Is Ruining Your Life”
If someone blames all your problems on a single food, it’s time to roll your eyes. Look out for:
Examples
“Cut out gluten/dairy/seed oils and you’ll be cured!”
“Sugar is toxic!”
“Carbs are the enemy.”
“Plants are trying to kill you”.
Nutrition is complex. Blaming one food for everything is like blaming your socks for a bad hair day.
7. Buzzwords and Jargon Overload: “Detoxifying Superfoods”
If someone’s using a lot of fancy words without explanation, be skeptical. Watch out for:
Examples
“Detox,” “cleanse,” “superfood,” “alkalizing,” “boosts metabolism”
“Biohacking,” “reset,” “miracle ingredient”
If you need a dictionary to get through a recipe, something’s fishy—and it’s probably not the omega-3s.
8. False Equivalence and Silly Comparisons
Some claims compare foods in ways that make no sense, like:
Examples
“Bacon has less sugar than an apple, so it’s healthier!”
“Diet soda is better than fruit juice because it has zero calories!”
These comparisons ignore the bigger picture—nutrition isn’t a contest between two random foods. Context is everything.
9. The Influencer (or Doctor) With a Miracle Product
It often starts with an influencer or doctor describing a problem with a certain food, like lectins or oxalates. Then, they share that their uniquely patented product or supplement will stop this “food element” from impacting your body negatively. And then there is a link to their online shop.
While things like oxalates and lectins do exist, if you do a little research, you will find that you have to eat a truckload of spinach for oxalates to have an impact, and that lectins found in lentils and beans, when cooked, is effectively “disabled”. And no one I know eats raw lentils or uncooked beans.
If the advice ends with “buy my supplement,” “sign up for my course,” or “download my ebook,” pause for a reality check. Watch for:
Examples
“This supplement changed my life—buy it here!”
“My exclusive program will heal your gut.”
“Only available through my link!”
It’s fine to make a living, but be cautious when the “science” always points to their online shop.
10. No Sources, Just Vibes
If there’s no evidence, no references, and no experts backing up the claim, treat it like a dodgy street hot dog: best to avoid. Red-flag phrases:
Examples
“Trust me, I’ve seen it work!”
“My clients swear by it!”
“I read somewhere that…”
Real experts cite their sources and aren’t afraid of a little scrutiny. If you can’t find the source, don’t trust the story.
Final thoughts...
We’re living through a nutrition “infodemic”—there’s more information than ever, and not all of it is worth your time (or your money). Trust your gut—literally and figuratively. Look for evidence, check credentials, and remember: if it sounds too good to be true, it probably is.
Inspired by Tim Newman’s original article on Zoe.com. Thanks, Tim, for helping us keep our nutrition nonsense detectors sharp!
Additional reading / references:
- 10 ways to spot nutrition misinformation online. https://zoe.com/learn/identify-nutrition-misinformation-online#selective-reporting
- Nutrition Misinformation: How to Identify Fraud and Misleading Claims. https://extension.colostate.edu/docs/pubs/foodnut/09350.pdf
- Top 10 Red Flags of Nutrition Frauds. https://www.womenfitness.org/nutrition-frauds/