While it is sometimes at least somewhat based on science, most of TikTok’s nutritional advice is pretty half-baked.

Perhaps that’s why the platform’s ‘propaganda I’m not falling for’ trend — in which users share wellness hacks they think are totally bogus — is quickly gaining steam.

For some experts, it can’t be fast enough.

“Millions of people turn to TikTok for health advice, but this can be inadvisable and even dangerous!” Kerry Beeson, a nutritional therapist at Prep Kitchen, said.

“Many TikTok trends are peddled by untrained influencers, who are not qualified to offer health advice. Typically they are sharing concepts which have worked for them, but this doesn’t mean that these strategies are right for everyone.”

From protein paranoia to microwave slander, Beeson shared six nutrition myths you can safely throw in the trash.

Your body can only absorb 30g of protein at one time

Table of Contents

Your body can only absorb 30g of protein at one time
The carnivore diet is super healthy
Seed oils are bad for you
Peppermint tea is good for indigestion
Eating before bed makes you gain weight
Microwaves destroy nutrients

I’m a Nutritionist – Propaganda I’m Not Falling for

This has been the go-to mantra amongst gym bros for quite a while — and it’s false.

“Optimum protein intake at each meal is a hot and much-debated topic, but the 30g absorption myth has been largely discredited,” she said.

“In actuality, the body will metabolize any amount of protein that we eat, and we mustn’t forget that protein has a multitude of other uses in the body as well as building muscle.”

Indeed, in addition to making you look jacked, protein also supports hormones, enzymes, skin and organs.

That being said, Beeson notes that “optimum protein intake will vary between individuals, depending on their height, weight, gender, build, exercise regime and weight goals.”

Dr. Joseph Antoun, CEO of the longevity company L-Nutra, previously told The Post that protein is crucial when you’re young and especially when you’re older, as muscle loss often accelerates over 60.

But, if you’re younger than 65, Antoun suggests aiming for 0.31 to 0.36 grams of plant-based protein per pound of body weight daily.

The carnivore diet is super healthy

While it’s being touted as a game changer by some influencers and celebrities, it should perhaps come as no surprise that the trendy carnivore diet is getting roasted by experts.

“If we look at meat as a food source, it’s certainly rich in nutrients: protein, iron and zinc, B vitamins and fats,” she said.

“However, it lacks other vitamins and antioxidants, healthier fats, and the fiber needed to support a healthy gut microbiome, which we know is vital for good health.”

Like many other experts these days, she suggests keeping your protein largely plant-based — just like your ancestors.

“The carnivore diet myth has been born from the belief that ancient peoples ate predominantly meat and fish, but the latest research suggests that prehistoric man ate 80% plant-based foods,” she said.

“Whilst the evidence to support a solely carnivorous diet in humans is lacking, there is overwhelming evidence that including a variety of these fiber, vitamin and antioxidant-rich plant-based foods in your diet has potential benefits.”

Seed oils are bad for you

Seed oils — which are derived from the seed of a plant, such as sunflower, canola and sesame — have got quite the bad rap these days.

Beeson’s take? Don’t believe everything you hear.

“Seed oils are objectively quite healthy, in that they’re typically low in saturated fats,” she said.

“Many seed oils contain beneficial nutrients like antioxidants, linolenic acid (an essential omega-6 fatty acid) and some contain small amounts of omega-3. We don’t make these fats in the body so we must obtain them from the diet.

“There is some concern over the ratio of Omega-3 to Omega-6 in these oils, with much higher levels of omega-6 present, potentially connected to inflammation. However, there is no strong evidence that high levels of omega-6 are associated with disease.”

That being said, since seed oils are already so widespread in what we consume — from processed food to dressing to takeout — she can see the argument for opting for something else in the kitchen.

“Aim to eat a wide variety of healthy fats in your diet, avoid eating lots of processed foods, don’t rely too heavily on seed oils in cooking — try incorporating other oils like coconut and olive oil — and eat plenty of omega-3 fatty acids in your diet, from oily fish, flaxseeds, chia seeds or walnuts,” she said.

Peppermint tea is good for indigestion

While this might have been grandma’s go-to for tummy aches, Beeson warns it could backfire.

“Peppermint tea has long been a go-to natural remedy for indigestion or heartburn,” she said.

“Whilst it is an antispasmodic which can help relieve bloating and flatulence, the muscle-relaxing action of peppermint can actually worsen the symptoms of heartburn by loosening the lower esophageal sphincter. This allows acid to travel back up the esophagus, causing acid reflux.”

Instead, she recommends taking daily probiotics, or using slippery elm — a natural herbal remedy made from the inner bark of the elm tree — to deal with heartburn.

Eating before bed makes you gain weight

If your schedule makes it difficult to have dinner before the sun goes down, don’t despair.

While “eating before bed can affect your sleep because your digestive system will be hard at work overnight,” when it comes to weight gain, “it shouldn’t make any difference when you eat your daily calories, as long as you burn off as many as you consume each day,” she said.

In fact, she notes that having a protein-rich snack an hour or so before bed can actually help you build muscle overnight — and it can even aid weight loss by regulating your blood sugar levels and giving your metabolism a boost.

Generally speaking, however, “if you’re trying to lose weight, it’s best to stick to eating regular meals spaced throughout the day, which help to keep your blood sugar balanced and help prevent food cravings,” she said.

Microwaves destroy nutrients

No, your science oven is not out to get you.

According to Beeson, the idea that the microwave zaps nutrients “is a common misconception.”

“Nutrients in food are destroyed by heat, whilst water-soluble vitamins can be lost through immersion in water,” she said.

“These factors are the same regardless of the method of heating. Nutrient content may actually be higher in some microwaved foods thanks to the shorter cooking time and the lack of requirement to be immersed in boiling water.”

So if you’re relying on meal prep to get through the week, don’t listen to the haters.

“This is actually a great way to hit your nutrition goals without compromising on time,” she said.

date: 2025-06-22 23:51:00

I’m a Nutritionist – Propaganda I’m Not Falling for

As a nutritionist, I navigate a sea of information – some helpful, some harmless, and some downright misleading. The world of nutrition is often muddied by marketing tactics, biased research, and outdated beliefs. This isn’t just about what tastes good; it’s about our health, our well-being, and the choices we make every day. Here are some pieces of “nutritional advice” that instantly raise red flags for me.

The “Superfood” Hype

Let’s start with “superfoods.” Acai berries,goji berries,spirulina… the list goes on. While these foods may indeed contain certain nutrients, the term “superfood” itself is often a marketing ploy. It implies that these foods possess magical health powers,which is simply not true. No single food can cure disease or compensate for an unhealthy diet. The idea of superfoods distracts from the importance of a well-rounded, balanced diet. Focusing on a handful of exotic ingredients can lead to neglecting essential nutrients found in more common, affordable foods.

The problem: Oversimplification and unrealistic expectations.
The reality: A diverse range of fruits, vegetables, lean proteins, and whole grains is key.
What to do: Eat the rainbow – choose a variety of colorful fruits and vegetables.

The Detox Myth

“Detox teas,” “detox diets,” “detox supplements” – these are perennial favorites in the world of nutritional misinformation. The human body,thankfully,is equipped with its own highly effective detoxification system: the liver and kidneys. These organs constantly work to filter out waste products and toxins. The idea that you need a special drink or diet to “detox” your body is not scientifically supported. In many cases, these “detox” products are nothing more then laxatives or diuretics, which can be harmful if overused, leading to dehydration and electrolyte imbalances. The term “detox” is often used to mask a restrictive, unsustainable diet that can actually do more harm than good.

The problem: Preys on the desire for a rapid fix.
The reality: The liver and kidneys handle detoxification naturally.
What to do: Support your body’s natural detox processes by drinking plenty of water, eating a healthy diet rich in fiber, and limiting processed foods and alcohol.

The “Eat This, Not That” Trap

You’ve seen them – lists that demonize ordinary foods and promote supposedly “healthier” alternatives. “Eat quinoa rather of rice!” “Eat kale rather than spinach!” While some of these suggestions might have merit in specific contexts (e.g., quinoa might be a better choice for someone needing more protein), they often present an unnecessarily restrictive view of nutrition. All foods can fit into a healthy diet in moderation. Demonizing entire food groups or specific foods can lead to anxiety around eating and an unhealthy relationship with food. The nuance is often lost when a complex nutritional profile is reduced to a simple “good” or “bad” label.

The problem: Creates unnecessary food fear.
The reality: Variety and moderation are key.
What to do: Focus on portion control and balanced meals, rather than strict food rules.

The Sponsored Study Syndrome

It’s crucial to be aware of the potential for bias in nutritional research. Studies funded by food companies can be designed to produce results that favor their products. This doesn’t necessarily mean the research is fraudulent, but it warrants careful scrutiny.Look for studies published in reputable, peer-reviewed journals, and pay attention to the funding sources and any potential conflicts of interest. independent research, free from industry influence, is generally more reliable. Consider the sample size, the study design, and weather the findings are consistent with other research in the field.

The problem: Biased results to favor industry interests.
The reality: Funding source influences study outcomes.
What to do: Critically evaluate the study’s methodology and funding before accepting its conclusions outright.

The “One-size-fits-All” Diet

Every body is different. What works for one person might not work for another. Genetic factors, lifestyle, activity level, and pre-existing health conditions all play a role in determining individual nutritional needs. The idea that there’s one perfect diet for everyone is simply untrue. Be wary of diets that promise miraculous results or that rigidly restrict certain food groups. Listen to your body, work with a registered dietitian or nutritionist to create a personalized plan, and prioritize lasting lifestyle changes over quick fixes. Generic diet plans may not account for individual allergies, intolerances, or underlying health issues.

The problem: Ignores individual needs and differences.
The reality: Nutrition is highly individualized.
What to do: Consult with a qualified professional to develop a tailored plan.

The Low-fat/High-Carb Obsession (A Lingering Legacy)

While the tide is slowly turning, the decades-long demonization of dietary fat has left a mark on our collective understanding of nutrition. The low-fat craze led to many peopel replacing healthy fats with refined carbohydrates and sugary products, inadvertently contributing to weight gain and metabolic issues. Healthy fats are essential for hormone production, brain function, and nutrient absorption. Don’t be afraid of fats from sources like avocados, nuts, seeds, olive oil, and fatty fish. Just focus on portion control and avoid overly processed fatty foods.

The problem: Misinformation about dietary fat.
The reality: Healthy fats are crucial for various bodily functions.
What to do: Incorporate healthy fats into your diet in moderation.

The Supplement Sales Pitch

The supplement industry is a multi-billion dollar business, and marketing tactics are often aggressive and misleading.While some supplements can be beneficial in specific circumstances (e.g., Vitamin D in individuals with deficiency), they should not be seen as a substitute for a healthy diet. Many supplements are poorly regulated, and their efficacy and safety are often questionable. Do your research, talk to your doctor or pharmacist, and be skeptical of claims that sound too good to be true. Remember that a balanced diet should be the foundation of your nutritional intake, and supplements should only be used to address specific deficiencies or health concerns.

The problem: Exaggerated claims and lack of regulation.
The reality: supplements are not a substitute for a healthy diet.
What to do: Consult with a healthcare professional before taking any supplements.

Case Studies: propaganda in Action

Let’s look at a few examples of how nutritional propaganda can play out in real life:

The “Breakfast Cereal” Deception: Many breakfast cereals are marketed as healthy options,despite being high in sugar and low in fiber. The vibrant packaging and cartoon characters are designed to appeal to children, encouraging them to consume processed foods that contribute to obesity and other health problems.
The “Sports Drink” Myth: Sports drinks often contain high levels of sugar and electrolytes, marketed as essential for athletic performance. however, for most recreational athletes, water is sufficient to stay hydrated. The added sugar in sports drinks can contribute to unnecessary calorie intake and dental problems.
The “Diet Soda” Dilemma: Diet sodas are often promoted as a healthier alternative to regular soda, but research suggests they may not be as beneficial as advertised. Some studies link artificial sweeteners to changes in gut bacteria, increased cravings for sweet foods, and even weight gain.

First-Hand experience: Navigating the Noise

Throughout my career, I’ve observed countless patients who have been misled by nutritional propaganda.I recall Sarah, a young woman who was convinced that she needed to eliminate all carbohydrates from her diet to lose weight. She had been heavily influenced by social media influencers promoting ketogenic diets. While she initially saw some weight loss, she experienced fatigue, irritability, and nutrient deficiencies. After working together to reintroduce healthy carbohydrates and create a balanced eating plan, Sarah was able to achieve sustainable weight loss and improve her overall well-being.

Another patient,Mark,was a fervent believer in the power of “detox” cleanses. He would periodically embark on restrictive juice cleanses,convinced that he was eliminating toxins from his body. However, these cleanses often left him feeling weak, dehydrated, and prone to rebound weight gain. After educating him about the body’s natural detoxification processes and the importance of a healthy diet, Mark was able to abandon the cleanses and adopt a more sustainable approach to nutrition.

Practical Tips for Staying Informed

The constant stream of nutritional information can be overwhelming, but it’s essential to stay informed and make informed choices.Here are some practical tips to help you navigate the noise:

Read Labels Carefully: Pay attention to serving sizes, ingredients lists, and nutrition facts panels. Be wary of products with high levels of added sugar, sodium, and unhealthy fats.
Be Skeptical of Claims: If something sounds too good to be true, it probably is.Be wary of products that promise quick fixes or miraculous results.
Consult with a Registered Dietitian or Nutritionist: A qualified professional can provide personalized advice and help you develop a healthy eating plan that meets your individual needs.
Critically Evaluate Sources: Be aware of the potential for bias in nutritional research. Look for studies published in reputable journals and pay attention to funding sources.
Focus on Whole Foods: Prioritize whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins.
Listen to Your Body: Pay attention to how different foods make you feel. If a particular food consistently causes digestive discomfort or other symptoms, it may not be right for you.

Benefits of Rejecting Nutritional Propaganda

By rejecting nutritional propaganda and embracing a balanced,evidence-based approach to eating,you can enjoy a wide range of benefits:

Improved Physical Health: A healthy diet can reduce your risk of chronic diseases like heart disease,diabetes,and cancer.
Enhanced Mental Well-being: A balanced diet can improve your mood, energy levels, and cognitive function.
Sustainable Weight Management: A healthy eating plan can definitely help you achieve and maintain a healthy weight without restrictive dieting.
Increased Energy Levels: A nutritious diet can provide you with the energy you need to power through your day.
Better digestion: A diet rich in fiber can promote healthy digestion and prevent constipation.
Stronger Immune System: A diet rich in vitamins and minerals can strengthen your immune system and protect you from illness.

HTML Table: Common Propaganda vs. Reality

Propaganda	Reality
“Carbs are bad, avoid them!”	Complex carbs are energy source.
“Fat makes you fat.”	healthy fats are essential!
“Detox teas are a must.”	Your body detoxes itself.
“Supplements fix everything.”	Food first, supplements second.

I’m a nutritionist — propaganda I’m not falling for