Have you ever seen a social media post claiming a food can "melt fat", a supplement can "boost your metabolism", or someone claiming one simple ‘trick’ changed someone's life?
It can be hard to know who to trust, and what to believe. Recent research suggests that nutrition misinformation can be more complex than simply being "true" or "false". What you see spruiked online may contain a grain of truth, but it could also leave out important details that then change any risks, or limitations of the advice.
Why is this important? Misleading advice can leave you feeling confused about what to eat, and mean you waste money on products you don't need. It could also lead to making choices that aren't great for your health. That's why we are giving you some tips to help you judge the nutrition advice you see online.
Here are four questions to ask whenever you come across a nutrition claim online:
1. Could this claim be false?
If a claim sounds too good to be true, it quite possibly is, and means you need to take a closer look.
Ask yourself:
- Is this claim promising quick or dramatic results?
- Does it claim that this ‘one’ food, supplement or hack can solve all my problems?
- Does it conflict with advice from trusted health organisations or qualified health professionals?
Before purchasing, take a minute to check whether the claim stacks up against evidence-based advice
2. Could this be true, but still misleading?
This is where it starts to get tricky.
Many nutrition myths contain a small grain of truth. The problem is that important details can be left out, which then makes the product sound better than what the research actually found. A study finding a possible benefit doesn't necessarily mean everyone should start eating more of that food or taking a supplement, especially if that study was done in rats or mice.
Look out for claims that:
- Focus on a single food or nutrient
- Ignore the bigger picture of healthy eating
- Promise miracle results
- Leave out limitations or potential downsides
Remember, healthy eating is about your overall pattern, not whether you eat one "superfood".
3. Is someone trying to sell me something?
It's worth asking who benefits, if you believe the claim and make the purchase.
Are they:
- Selling a supplement?
- Promoting a program?
- Encouraging you to buy a product?
- Building a following through sensational content?
Having something to sell doesn't automatically make the advice wrong, but it's useful to be aware of possible biases.
4. What could go wrong?
Take a moment to think about the potential risks or consequences of following the advice.
- Could this waste my money and time?
- Could it make healthy eating more stressful?
- Could it cause me to miss out on important nutrients?
- Could it negatively affect my health?
Sometimes the risks are small. Other times the consequences can be serious, particularly when nutrition advice promotes extreme diets or encourages people to cut out entire food groups without good reason. Considering the possible downsides can help you make safer decisions.
Where can you get nutrition information?
Research suggests that people who get their nutrition information from qualified health professionals, such as dietitians, are less likely to hold misinformed nutrition beliefs.
When looking for nutrition advice, look for sources that:
- Are written or reviewed by Accredited Practising Dietitians (APDs)
- Explain the science behind their advice
- Discuss both benefits and limitations
- Avoid dramatic claims and quick-fix promises
At No Money No Time, our articles, recipes, podcasts and resources are developed by Accredited Practising Dietitians and nutrition researchers from the University of Newcastle, turning nutrition science into practical everyday advice that you can trust.
The next time a nutrition claim pops up on your social media feed, ask yourself:
- Could this be false?
- Could this be true, but still misleading?
- Is someone trying to sell me something?
- What could go wrong if I follow this advice?
Author/s: Brydie McCosker APD
