Food myths and weight loss: a fertile ground for misinformation
The way we eat has been shaped by a complex web of cultural, social, economic, and religious influences throughout history. From folklore and spiritual beliefs to food policies and contemporary trends, our relationship with food transcends mere physiological need. Today, the media—both traditional and digital—plays a key role in constructing and disseminating eating habits , acting as catalysts for new trends and reinforcing narratives that often become integrated into the collective consciousness without prior critical analysis.
Recent contributions add a historical perspective on how, for decades, all dietary fats were considered the main enemy of cardiovascular health. This perception was consolidated with the lipid hypothesis promoted by Ancel Keys in 1961. Studies such as the Framingham Study (Framingham, 2014) and the Seven Countries Study linked fat consumption with cardiovascular disease, leading to the promotion of low-fat diets in the 1970s and 80s, and the rise of "light" products. (Montani, JP, 2021)
The focus has now shifted to protein, presented as the ideal solution for quick and "clean" weight loss. However, excessive consumption, especially of animal origin, can compromise cardiovascular, kidney, and digestive health.
It wasn't until 2014 that Time magazine itself corrected itself and acknowledged that demonizing all dietary fats had been a mistake. However, changing societal perceptions about a nutrient that was considered harmful for decades is no easy task. And then an inevitable question arose: if fats aren't solely responsible for cardiovascular disease and obesity, then who is?
The response was not long in coming; the confused population was quickly capitalized on by industry and the media, who pointed to sugar as the new nutritional enemy , and, with the focus on sugar we began to see the true nature of the famous light products, which in order to maintain the flavor that was lost when limiting fats, included sugar among their ingredients and thus maintained palatability.
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This paradigm shift generated a new wave of contradictory messages and a new debate was established: what is worse, fats or sugar?
With the media battle between fats and carbohydrates waning, the focus has shifted to protein, presented as the ideal solution for quick and "clean" weight loss. However, excessive consumption, especially of animal origin, can compromise cardiovascular, renal, and digestive health. Despite their popularity, these diets have not proven to be more effective in the long run than a balanced diet, and their promotion can create false expectations, leading people away from truly sustainable dietary patterns.
This constant shifting of blame —first fat, then sugar, and now the excessive rise of protein—has created an ideal breeding ground for the emergence of food myths that offer miraculous solutions to the much-desired weight loss.
Food myths: when tradition challenges science
But what exactly do we mean by a food myth? Essentially, they are practices or beliefs about food that lack a solid scientific basis. These ideas, often passed down from generation to generation or spread through unverified channels, can have negative health consequences.
A food myth is defined as an erroneous, simplified, or unfounded belief about food , nutrition, or the effects of certain foods on health, which lacks scientific support or partially distorts the available evidence and can negatively influence eating habits, generate food-related anxiety, or lead to inadequate dietary practices.
The problem of the persistence of food myths
Nutrition has become a ubiquitous topic of conversation, and far from offering clarity, it often ends up misinforming the public. This democratization of food discourse, while having positive aspects, has also facilitated the spread of misinformation and the consolidation of unfounded beliefs.
One of the main reasons these myths persist is the fragmentation of nutritional knowledge. Often, partial evidence is taken out of context, or scientific findings are applied to individual situations without considering the whole person. Added to this is the growing influence of figures without formal training in nutrition or health , who, thanks to their reach on social media, enjoy an authority that is not always supported by scientific evidence. The daily proliferation of these myths represents a constant challenge for healthcare professionals.
This democratization of food discourse, while having positive aspects, has also facilitated the spread of erroneous messages and the consolidation of unfounded beliefs.
Many food myths take a reductionist approach to complex problems , offering simplistic solutions that often polarize our relationship with food. Foods are classified as "good" or "bad," and rigid rules are imposed based on combinations, colors, or times of day. This binary view is not only nutritionally inaccurate but can also damage our relationship with food. Furthermore, by focusing exclusively on individual choices, it ignores the role of social context and unfairly places the responsibility for one's health on individuals, without considering the multiple factors that influence it.
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Main myths about diet and weight loss
Within the vast universe of food myths, those related to weight loss occupy a prominent place. Constant social pressure to achieve certain beauty standards and the promises of quick and easy solutions create an ideal environment for the spread of false beliefs about how to lose weight. The historical evolution of the demonization of various macronutrients (fats, sugars, proteins) and the presence of countless diets with different foundations has generated a perfect breeding ground for the emergence of myths that offer miraculous weight-loss solutions and place all the responsibility on individuals. Some of the most common include:
1. "Eating less and moving more is the ultimate solution"
This statement reduces the complexity of body weight to a simple energy equation. While calorie balance is a relevant factor, it is not the only one. Hormonal, genetic, psychological, social, and environmental factors all play a role in metabolism and appetite regulation. This simplistic approach is not only ineffective in the long run but can also foster restrictive eating patterns, frustration, and guilt.
Not to mention allosteric load. Allosteric load is the physiological wear and tear accumulated by the body in response to prolonged chronic stress. In obesity, it reflects the biological impact of factors such as stigma, food insecurity, and repeated dieting. It measures not only excess fat but also how the body responds to the environment. It is a key marker of the impact of stress on health.
2. "Carbohydrates make you fat"
Carbohydrates are an essential source of energy for the body. Their demonization has led many people to eliminate grains, legumes, or fruits from their diets. However, studies show that balanced dietary patterns that include complex carbohydrates (rich in fiber) are beneficial for metabolic and cardiovascular health. The problem isn't carbohydrates themselves, but their quality and the context in which they are consumed.
It is worth noting that, contrary to popular belief, complex carbohydrates are the base of the food pyramid and should not disappear from our diet.
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3. "Intermittent fasting is the best strategy for weight loss"
Intermittent fasting can be a useful tool in certain clinical contexts, but it is neither a universal solution nor risk-free. Unsupervised practice can encourage disordered eating behaviors, especially in vulnerable individuals or those with a history of eating disorders. Furthermore, fasting has not been shown to be superior, in the long term, to other more sustainable nutritional strategies.
The historical evolution in the demonization of different macronutrients (fats, sugars, proteins) and the presence of countless diets has created a perfect breeding ground for the emergence of myths that offer miraculous solutions for weight loss.
4. "The more protein, the better"
The protein-centric discourse has gained significant traction in recent years. Although proteins fulfill essential functions, excessive consumption—especially in the form of supplements or in the absence of dietary variety—can disrupt nutritional balance and impoverish the overall diet.
5. "The scale is the best indicator of health"
Body weight is an indicator, but it doesn't reflect overall health. There are many more relevant indicators: body composition, blood pressure, blood markers, digestive health, emotional well-being, and sleep quality. Focusing solely on weight can encourage compensatory behaviors, an obsession with the scale, and a disconnection from the body's internal signals.
6. "Some foods are fattening on their own."
Statements like "bananas make you fat," "fruit turns into fat after eating it," or "mixing carbohydrates and proteins makes you fat" are examples of how a reductionist view of food has spread. No single food makes you gain or lose weight on its own: what matters is the overall diet, the context, the frequency, and the quantity. This isolated view fosters fear of certain products and unbalances the diet by eliminating entire food groups, such as fruits, legumes, or grains. The key lies in variety, balance, and the overall quality of your diet.
Debunking food myths is an essential step in fostering healthy habits and a positive relationship with food , thus contributing to physical, mental, and emotional well-being. To achieve this, it is crucial to avoid simplistic solutions, avoid falling into the trap of food polarization, and understand that health is not defined by a number on the scale. These misconceptions influence our choices, fuel anxiety surrounding food, and damage our relationship with our bodies.
Overcoming these myths requires not only a critical and contextualized view of nutrition , but also the use of verified information and the support of registered healthcare professionals, capable of offering guidance based on scientific evidence.
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