When it comes to nutrition, everyone’s an expert—and that’s exactly the problem. Between social media trends and well-meaning advice from friends, the line between science and science fiction gets incredibly blurry.

Here are  three of the most persistent nutrition myths floating around today.

Myth 1: Carbs Make You Gain Weight

This is easily the biggest villain backstory in modern dieting. But here is the truth: carbohydrates do not inherently cause weight gain.

Weight gain comes down to a persistent caloric surplus (eating more energy than your body burns). While ultra-processed carbs like pastries and chips are easy to overeat, complex carbohydrates—like oats, sweet potatoes, and quinoa—are packed with fiber, vitamins, and the preferred energy source your brain and muscles need to function.

Myth 2: "Detox" Teas and Cleanses are Necessary to Flush Toxins

If you are considering a 3-day juice cleanse to "reset" your system, your bank account will feel lighter, but your health won't change much.

You don’t need to buy a product to detoxify your body. You already own a highly sophisticated, 24/7 detox system: your liver and your kidneys. Your liver neutralizes harmful substances, and your kidneys filter them out. The best way to support them isn't a trendy tea—it's drinking enough water and eating a variety of whole foods.

Myth 3: Eating Fat Makes You Fat

It sounds logical on the surface: eat fat, get fat. However, dietary fat is an essential macronutrient. Your body needs it to absorb vitamins (like A, D, E, and K), protect your organs, and produce vital hormones.

The confusion comes because fat is more calorically dense than carbs or protein, containing 9 calories per gram compared to their 4 calories per gram. Mind your portions, but don't fear healthy fats like avocados, nuts, olive oil, and salmon.

Healthy nutrition isn't about extreme restriction or cutting out entire food groups. It’s about balance, consistency, and tuning out the noise.

Detric Smith, CSCS, ACSM Exercise Physiologist, Precision Nutrition Level 1 Coach 

Owner, Results Performance Training

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