Do you feel overwhelmed by the overwhelming amount of nutritional information and diet advice out there? We’re bombarded with information about health and nutrition from a myriad of sources, some credible and others not so much. With so many social media influencers touting the latest miracle diet and slick advertisements and videos promising rapid weight loss, it’s easy to get caught up in pseudo information that’s either wrong or harmful. So, how do you distinguish legit nutritional info from the fake stuff?
Consider the Source
One key indicator of credible nutrition information is the source it comes from. These days, everyone thinks they’re a nutritional expert, but know those from whom you’re getting eating advice. Some are trying to sell you something or promote an agenda. Focus on articles and advice from registered dietitians, licensed nutritionists, and reputable health organizations like the Academy of Nutrition and Dietetics. These are sources that base their recommendations on solid scientific evidence. Be wary of self-proclaimed “experts” or “gurus” without proper credentials peddling quick-fix solutions for profit.
Beware of Advice That Sounds TOO Good
Another red flag is if a claim sounds too good to be true. Promises of effortless, rapid results or “miracle cures” are hallmarks of pseudoscience and there’s lots of it out there. Beware of any advice that doesn’t focus on balanced, sustainable lifestyle changes. Legitimate sources won’t recommend extreme restrictions or eliminating entire food groups. They understand the importance of eating a varied diet. Beware of programs and advice that labels foods as strictly “good” or “bad.” There are always nuances to diet. It’s all about balance.
When someone makes a nutritional claim, they should support it with references to high-quality, peer-reviewed scientific research. People promoting pseudoscience often cherry-pick data and support their claims with small studies and anecdotal evidence. Credible sources are usually more balanced. They also emphasize the importance of future research and higher quality trials to confirm findings. So, they don’t claim to have all the answers.
Trying to make sense of nutritional advice is challenging. To make matters worse, most food studies rely on food frequency questionnaires that are about as dependable as a bad weather person’s prediction. Think about it. Can you remember what you ate last Tuesday? And they expect you to recall how many apples or servings of broccoli you’ve consumed over the past six months. Most people can’t remember what they ate yesterday, much less six months ago. Plus, people tend to fudge their answers to make themselves look better, overestimating the “healthy” foods and conveniently forgetting about the not-so-healthy ones. Still, most nutritional studies rely on food frequency questionnaires, as it’s difficult to do randomized-controlled studies in the nutritional arena.
Are They Trying to Sell You Something?
Also, consider the agenda behind the information. Be wary of advice that comes from someone trying to sell you a product, or an eBook. Trustworthy and legitimate sources, including nutrition experts, focus on education and empowering readers to make the best choice for them, not to follow generic advice. They don’t talk in salesy language or encourage you to make a purchase. Be skeptical of so-called experts that use fear-mongering tactics or emotional appeals to push a particular protocol or supplement.
The most trustworthy nutrition advice comes from healthcare experts trained in nutrition, nutritionists, and dietitians who understand dietary guidelines. They emphasize eating a balanced and varied diet and combining it with other healthy lifestyle advice, like staying physically active – and don’t promote miracle foods. Why? Because they don’t exist.
No Nutritional Advice Applies to Everyone
Even science-backed nutritional advice doesn’t apply to everyone. We have differing genetics and gut microbiomes that affect how we respond to foods. For example, some people metabolize caffeine differently. Others are sodium-sensitive, meaning high-sodium foods cause them to experience a blood pressure rise. Other people have food allergies or food intolerances to even healthy foods.
Plus, differences in gut microbiome composition play a role too. Your gut is home to trillions of microorganisms. Fortunately, most of these critters are friendly and benefit your health by helping you better absorb nutrients. The composition of these bacteria, called the gut ecosystem, has a profound effect on how we absorb and metabolize food components.
Two people can eat the same diet and have different outcomes based on their gut microbiome. These individual variations mean nutritional advice doesn’t equally apply to all. That’s why it’s important to know your genetics and work with your healthcare provider or a nutritionist to optimize your diet and lifestyle. Don’t blindly take the advice of online nutritional gurus.
Although the right diet depends on the individual, one nutritional recommendation that works for most is to avoid or limit the amount of ultra-processed foods in your diet. These overly processed offers are low in fiber and nutrients, high in sugar and salt, and contain additives like food colorings and emulsifiers that can disrupt your gut microbiome. You can’t go wrong switching ultra-processed fare for the healthier, whole foods you find along the perimeters of the supermarket.
Conclusion
By arming yourself with the tools to critically evaluate nutrition claims, you can make more informed decisions that support health and well-being while still satisfying your appetite. Know that nutrition science is complex and fraught with issues, like poorly conducted studies, and the field is always evolving. Keep a food diary and know how you respond to different foods, so you can fine-tune your diet to meet your body’s unique needs.
By combining a critical eye for nutrition information with a healthy dose of self-awareness and culinary curiosity, you can develop a balanced, enjoyable approach to eating that supports your unique health goals and enhances your quality of life.
References:
Social Media Pseudoscience – Today’s Dietitian Magazine. Todaysdietitian.com. Published 2018. Accessed May 2, 2024. https://www.todaysdietitian.com/newarchives/0323p40.shtml
Diekman C, Ryan C, Oliver T. Misinformation and Disinformation in Food Science and Nutrition: Impact on Practice. J Acad Nutr Diet. 2022 Dec;122(12):2150-2162. doi: 10.1016/j.jand.2022.08.123.
Adamski M, Gibson S, Leech M, Truby H. Are doctors nutritionists? What is the role of doctors in providing nutrition advice? Nutr Bull. 2018 Jun;43(2):147-152. doi: 10.1111/nbu.12320.
Archer E, Lavie CJ, Hill JO. The Failure to Measure Dietary Intake Engendered a Fictional Discourse on Diet-Disease Relations. Front Nutr. 2018 Nov 13;5:105. doi: 10.3389/fnut.2018.00105.
Tiller NB, Sullivan JP, Ekkekakis P. Baseless Claims and Pseudoscience in Health and Wellness: A Call to Action for the Sports, Exercise, and Nutrition-Science Community. Sports Med. 2023 Jan;53(1):1-5. doi: 10.1007/s40279-022-01702-2.
Bellows L, Moore R. Nutrition Misinformation: How to Identify Fraud and Misleading Claims. Colorado State University Extension. 2013 Sep.
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