Debunking Nutrition Myths: What Science Says vs What Social Media Claims

News18

27-04-2025

When you decode your food choices with knowledge and nuance, you empower your health journey, one bite at a time
In today's hyper-digital world, nutrition advice is just a scroll away. Social media platforms are overflowing with influencers, self-proclaimed health gurus, and trending 'what to eat" hacks that often go viral—sometimes regardless of their scientific merit. While it's great that people are becoming more health-conscious, misinformation can do more harm than good. It's time to bust some myths and turn to science-backed insights rooted in both modern research and cultural wisdom.
Dr. Vilas Shirhatti, Principal Adviser, Zydus Wellness (RiteBite Max Protein), helps us bust these myths.
Myth 1: Traditional Foods Are Automatically Unhealthy
One of the most persistent myths is that Indian traditional foods are inherently bad for health. The truth? Indian cuisine is built on a balanced nutritional framework, rich in biodiversity, a blend of spices packed with phytonutrients, and meals that naturally contain a good mix of carbohydrates, proteins, fats, and essential micronutrients. The problem arises when we rely on excessive oil, sugar, or oversized portions. Modern nutrition doesn't ask us to abandon tradition—it invites us to evolve it. By integrating familiar ingredients with contemporary nutritional science, we can preserve heritage while enhancing health.
Myth 2: All Packaged Snacks Are Junk
It's easy to assume that anything packaged is processed junk, especially when 'clean eating" is trending. However, science tells us it's not the packaging—it's what's inside that counts.
Today, there are nutrient-dense, protein-rich snacks designed specifically to support modern health goals like energy balance, muscle support, and weight management. When crafted thoughtfully using ingredients like quinoa, oats, chia seeds, turmeric, ginger, and amla, these snacks can bridge the gap between convenience and clean nutrition. Sometimes, limiting calorie intake can lead to nutritional deficiencies, which can be overcome by properly designed packaged foods.
Another misleading narrative is that healthy food must be bland or boring. But nutrition doesn't have to come at the cost of flavour and good taste. Indian consumers crave bold, nostalgic tastes, and those preferences can be honoured even in high-protein snacks and balanced mini-meals. Think spicy masala chaat profiles, comforting cardamom and saffron infusions, or the sweetness of jaggery and coconut—all incorporated into nutrient-packed options that respect both taste buds and health metrics.
Myth 4: More Protein Means Better Health, Always
Protein is essential, no doubt. But the social media obsession with extreme protein intake can mislead people. The goal isn't to overconsume—it's to meet your needs based on your lifestyle. A sedentary person doesn't need the same protein intake as an athlete. Balanced macronutrient distribution—carbs, fats, and protein—remains key. And what's better than getting your proteins with a hint of familiar flavour? Remember, balanced nutrition always includes proper water intake and good sleep.
Science and Culture Can Coexist
We don't have to choose between science and culture. In fact, the most effective nutrition strategies are those that combine evidence-based research with cultural understanding. Food should be functional but also joyful. That means embracing innovation while staying rooted in what we love and what connects us to our traditions.
Traditional foods have evolved over thousands of years, standardizing themselves through time and establishing proven health benefits.
In the battle of hashtags vs. health, science must always win. Let's not fall for food fads and fearmongering that demonize traditional practices or oversell modern ones. Instead, let's focus on synergy—blending time-tested wisdom with scientific integrity.
When you decode your food choices with knowledge and nuance, you empower your health journey, one bite at a time. Optimum nutrition, coming from the food we eat, is the most cost-effective tool for good health.