Common Diet and Nutrition Myths - Explained by a Dietitian | Dietetics Glasgow

Nutrition advice is everywhere across social media, podcasts, friends, and headlines all seem to have strong opinions about what we should or shouldn’t be eating.

Unfortunately, a lot of this information is based on myths rather than science.

As a dietitian, here are three nutrition myths I hear all the time - and what you actually need to know.

Diet Myth 1: You Can “Hack” Your Appetite with Cinnamon, Apple Cider Vinegar, or Lemon Water

You may have heard that certain drinks or spices can suppress hunger or “switch off” your appetite. Common examples include cinnamon, apple cider vinegar, or lemon water.

Let’s be clear: no spice or drink can completely turn off hunger.

Hunger is your body’s way of telling you it needs fuel. It’s not something we should try to outsmart - it’s a biological signal designed to keep you functioning properly.

While these drinks or spices may temporarily change the taste in your mouth or create a brief sensation of fullness, they do not provide energy or nutrition. Your body is still missing the fuel it asked for.

If you feel constantly hungry, it’s often a sign of:

• Under-fuelling

• Skipping meals

• Poor meal balance

• Not eating enough protein

• Low fibre intake

• Lack of healthy fats

  
  

Rather than trying to suppress hunger, focus on eating enough food consistently and building balanced meals. Regular nourishment works far better than any appetite “hack.”

Diet Myth 2: You Have to Cut Out Carbs to Lose Weight

Carbohydrates have developed a bad reputation, especially in weight-loss conversations. But the idea that carbs must be eliminated for weight loss is simply not true.

Carbohydrates are typically your body’s main source of energy. When meals include carbs, they tend to be more satisfying, which can help reduce excessive snacking or overeating later in the day.

People who cut carbs often experience short-term weight loss, but this is frequently difficult to sustain. Restrictive approaches rarely support long-term habits.

Sustainable progress comes from:

• Consistency

• Balanced meals

• Enjoyable food choices

• Realistic habits you can maintain

  
  

Weight loss , and overall health, isn’t about removing entire food groups. It’s about creating a pattern of eating that works long term.

Diet Myth 3: You Must Avoid All Ultra-Processed Foods to Be Healthy

Another common belief is that a healthy diet requires completely eliminating ultra-processed foods. In reality, nutrition isn’t all-or-nothing.

Ultra-processed foods exist on a spectrum, and context matters. For most people, a balanced diet that includes some convenient foods is far more realistic and sustainable than striving for perfection.

Trying to avoid these foods entirely can sometimes backfire. When people inevitably encounter them, feelings of guilt can appear, and guilt often makes long-term habits harder to maintain.

A healthier mindset is to aim for balance rather than perfection. Remember:

• You don’t need a perfect diet to be healthy.

• Convenient foods can have a place in balanced eating.

• Consistency matters more than strict rules.

  
  

Because ultimately, real food still counts - even when it isn’t perfect.

Final Thoughts

Nutrition doesn’t need to be complicated or extreme. Many popular food rules are built on myths that distract from what actually works: regular eating, balanced meals, and sustainable habits. Consistency will always beat perfection.

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