10 Nutrition Myths That Are Secretly Ruining Your Health

10 Nutrition Myths That Are Secretly Ruining Your Health.

Let me guess.

You stopped eating rice because someone on Instagram said it gives you belly fat.

You bought one “detox” tea and spent the next 24 hours in the toilet, wondering if your ancestors were punishing you.

You’ve been trying to eat healthy, but everywhere you turn, someone’s shouting:

“Carbs are the devil!”

“Fat is the enemy!”

“Don’t eat after 7 PM or you’ll explode!

Chill. 😅

Let’s fix that today. Because some of these so-called “healthy” rules you’re following are actually making things worse.

Let’s bust 10 popular nutrition myths that are secretly messing with your health (and sanity).

1. “Carbs Will Make You Fat”

When I told my aunty I was eating yam, she looked at me like I was drinking poison.

The truth?

Carbs are your body's main source of energy. It’s not the carbs making you gain weight. 

It’s the excess calories, fried everything, and no portion control. Rice is not the enemy. The mountain of rice with 5 spoons of oil might be.

2. “Fat Is Always Bad”

Remember when “low fat” everything took over the supermarkets?

We all started avoiding healthy fats and munching on cardboard crackers.

Fact: Your body needs fat, for your brain, hormones, and skin. 

Healthy fats like avocado, olive oil, and nuts are your friends. The real enemy? Trans fats in packaged snacks and some fried foods.

3. “Skipping Meals Helps You Lose Weight”

Back in school, I used to skip breakfast thinking I was doing something noble.

By 1 PM, I was chewing my biro.

Truth bomb: Skipping meals slows down your metabolism and makes you overeat later. That’s why you eat “light” all day and then destroy the kitchen at night. Eat real meals. Don’t starve yourself like you’re training for war.

4. “Detox Teas Will Clean You Out”

My friend drank one detox tea and swore she lost 3kg.

Reality: she was just in the toilet 6 times that day. 

Fact: Your liver and kidneys are already built-in detox machines. That tea didn’t “cleanse” anything, it dehydrated you and gave you cramps.

5. “Egg Yolks Are Bad for Your Heart”

Once upon a time, yolks were treated like criminals. People would fry 5 egg whites and throw away the golden part.

The truth: Yolks are packed with nutrients like vitamin D and choline. 

Eating eggs in moderation won’t kill you. Don’t fear the yolk, it’s not plotting against your arteries.

6. “Don’t Eat After 7 PM”

So you mean if I eat a banana at 8 PM, my stomach will turn it into fat faster?

Nonsense.

It’s not about the time, it’s about what and how much you eat. 

Eating heavy, greasy meals late can disturb your sleep, but your body doesn’t suddenly stop burning calories after 7 PM. Relax.

7. “Gluten Is Bad for Everyone”

Gluten-free is trendy now. But unless you have celiac disease or a real sensitivity, gluten won’t harm you.

Bread is not your enemy.

Over-processed junk and no movement? That’s the real thief of good health.

8. “Supplements Are Better Than Food”

You’re popping 10 pills every morning like you’re Iron Man, but still eating noodles 5 times a week.

Newsflash: Supplements are just that supplements. They’re not magic. 

Real food is still your best source of nutrients. 

You can’t “pill” your way out of a poor diet.

9. “Low-Calorie = Healthy”

I once bought a “low-calorie” biscuit that tasted like punishment.

Low-calorie doesn’t mean it’s good for you.

Sometimes, it just means less food and more chemicals.

Focus on quality, not just numbers. 

A handful of nuts beats a low-calorie sugar bomb any day.

10. “You Must Eat Perfectly Every Day”

You had one slice of cake and now you think you’ve failed?

Relax.

One “unhealthy” meal won’t ruin your life. Just like one salad won’t fix a month of junk. 

Aim for balance, not perfection. 

Healthy eating is not punishment, it’s part of living well.

If food is confusing you, it’s not your fault.

Every week, there’s a new “rule.”

But real nutrition is about balance, not bans.

✅ Eat whole foods.

✅ Listen to your body.

✅ Stop demonizing rice and eggs.

✅ And please, throw away that shady detox tea.

Over to you!

Which of these myths have YOU believed? Be honest, I won’t judge. 

Let’s talk in the comments 👇🏽

And don’t forget to share this with someone who still thinks eating after 7 PM is a sin.