Myth vs Fact: In nutrition, one size does not fit all

In today’s digital age, where social media often shapes perceptions, people are quick to adopt nutritional trends that lack proper validation. Weight loss, in particular, is a subject that preoccupies many health influencers, and often, shortcuts are recommended along with myths or only half-truths that may be harmful in the long run.
Nutrition is a complex subject that must be carefully calibrated to meet individual needs. A disciplined, balanced approach rooted in facts rather than misconceptions is essential for lasting wellness.

Ritesh Bawri, wellness scientist and Chief Science Officer at nirā balance, challenges common nutrition myths with scientific facts and breaks down misleading ideas that often trap people in restrictive or ineffective regimens.

Fact: Carbohydrates are one of the three essential macronutrients found in food and drinks. They come in different forms, fibre, sugar, and starch, and are classified as either simple or complex depending on their chemical structure and how quickly the body digests them. Carbs are the body’s primary source of energy. Yet myths persist, the most common being ‘carbs make you gain weight.’ The truth is, weight gain depends on the type and quantity of carbs consumed, not on carbohydrates themselves. Many carb-heavy foods are loaded with added sugars and excess calories, which can contribute to weight gain. However, that doesn’t mean all carbs are bad. Whole grains, legumes, and fibre-rich foods not only provide steady energy but also nourish gut microbes that play a key role in overall health.

Fact: Foods like kefir, nuts, seeds, berries, olive oil, and garlic are often labelled as ‘superfoods.’ And yes, they are packed with vitamins, minerals, antioxidants, and other compounds linked to real benefits, from supporting heart health to improving skin. However, no single food can prevent or reverse disease. What truly matters is a diet built around your individual needs and biomarkers. Superfoods can certainly complement a healthy routine, but relying on them alone won’t magically transform your health. Holistic wellness comes from the bigger picture: a balanced diet, regular exercise, quality sleep, and sustainable lifestyle choices.

Fact: Many people believe that skipping meals or drastically cutting food will automatically lead to weight loss. In reality, starving often backfires, leaving you tired, nutrient-deficient, and more likely to overeat or make poor food choices when you finally eat again. This cycle rarely supports sustainable weight loss.
What actually works is balance. Focus on making small, realistic changes, such as choosing a variety of whole foods, limiting highly processed options, and maintaining a consistent eating pattern. Pairing this with regular physical activity helps burn extra calories.

Fact: Good health doesn’t come from a pill; it comes from a balanced and varied diet. While supplements such as vitamins, minerals, herbal extracts, and amino acids can support nutrition, they cannot replace whole foods. When taken correctly, in the right dosage, at the right time, and under expert guidance, supplements may enhance certain bodily functions and fill specific gaps. But relying on them as a shortcut to health is a mistake. Healthy food remains the foundation, and supplements are only an addition to a well-structured nutrition plan.

Fact: The real culprits are trans fats, which raise harmful LDL cholesterol and increase health risks. They’re commonly found in fried foods, packaged snacks, and baked goods. Saturated fats, found in red meat, whole-milk dairy products, cheese, coconut oil, and many processed foods, also need to be controlled. Excessive intake can raise cholesterol levels and shift the balance toward unhealthy LDL levels.
In contrast, polyunsaturated fats are vital for health. Since the body cannot produce them, they must come from food. Omega-3 and omega-6 fatty acids, found in fish like mackerel and sardines, as well as in nuts, seeds, and olive oil, also support both heart and brain function.

Fact: No two bodies function the same way, which is why personalisation is central to transformation. A varied diet supports a healthy gut microbiome, which in turn promotes overall well-being. Human beings are not machines running on a single fuel type; our bodies are complex, and dietary needs vary. Some people don’t respond well to fats, others to carbs. Even short-term reactions can affect weight gain and metabolic health. The important factor is to recognise that your body is unique. Pay attention to its signals rather than relying on one-size-fits-all rules. Experiment with different foods, adjust meal timings, and create a diet plan that truly fits your needs.