In the winding world of avocados, protein shakes, and the never-ending quest for the perfect diet, it’s easy to get caught up in a tangled web of well-meaning advice that’s more myth than fact. We’ve all been there, nodding along to a friend swearing by their new kale-only regimen. But now, with the help of nutritionists, we’re debunking some of the most stubborn myths about healthy eating. So, grab your favorite snack (yes, even if it’s not kale), and let’s set the record straight.

Carbs are the enemy.

Nope, not all carbs wear a villain’s cape. Nutritionists point out that whole grains, fruits, and veggies are carbs, too, and they’re packed with nutrients your body loves. It’s the processed ones you might want to ghost from now on.

You need to detox with juice cleanses.

Spoiler alert: your liver and kidneys are the detox dream team. While it’s great to have every now and then, most juice cleanses do more for your Instagram aesthetics than your health. Nutritionists suggest sticking to water and whole foods for genuine cleansing.

Eating fat makes you fat.

This myth is so last century! Healthy fats exist, people! Think of those in the lane of avocados, nuts, and olive oil, which are actually crucial for your brain and heart health. It’s all about balance, not banishment.

Gluten-free diets are healthier.

Unless you’re part of the gluten-intolerant or celiac squad, skipping gluten doesn’t earn you health points. In fact, many gluten-free products are higher in sodium, sugar, and fat, which can lead to issues like blood sugar swings, weight gain, high blood pressure, and more.

More protein equals more muscle.

The truth is that muscles aren’t hoarders, and they only use what they need. Therefore, excess protein doesn’t go straight to your biceps. What happens is that they’re either burned for energy or stored as fat.

Skipping meals helps you lose weight.

Actually, ditching some of your meals throughout the day will more likely to make you raid the fridge at midnight. Regular, balanced meals are where it’s at because they support metabolism and help control hunger better.

Dairy is necessary for strong bones.

While it is undeniable that dairy can be a calcium champ, plenty of plant-based sources are also in the bone-boosting business. We’re talking about kale, almonds, and fortified plant milk.

You need to drink 8 glasses of water a day.

However, hydration doesn’t have a one-size-fits-all number. Listen to your body, and drink when you’re thirsty. Yes, coffee and tea count (in moderation). And as temperatures rise, it’s essential to keep that trusty water bottle by your side.

All calories are created equal.

A calorie is not just a calorie. The type matters. 100 calories of veggies can fuel your body and keep you full longer than a 100-calorie pack of gummy bears.

Artificial sweeteners are healthier than sugar

They might not add calories, but artificial sweeteners can mess with your metabolism and potentially lead to craving more sweets. This is a tricky trade-off everyone must know.

You should eat ‘superfoods’ for optimal health.

No single food holds the key to good health. Nutrition is about variety. So, don’t stress if you can’t find goji berries. Your local produce is just as super.