5 Nutrition Myths That Could Be Holding You Back

Nutrition advice is everywhere—from social media trends to well-meaning friends—but not all of it is backed by science. In fact, some of the most common “tips” may be quietly sabotaging your health goals.

At The Balanced Table, we believe in evidence-based, practical nutrition guidance. Let’s bust some of the biggest myths and set the record straight.

Myth 1: Carbs Are the Enemy

The Truth: Not all carbs are created equal. While refined carbs (white bread, pastries, sugary drinks) can spike blood sugar and leave you tired, complex carbs like whole grains, legumes, fruits, and vegetables are essential.

Carbs provide your body’s preferred source of energy and supply fiber, which supports gut health, stable energy, and satiety. Cutting them out completely can leave you sluggish and nutrient-deficient.

Myth 2: You Need a Detox or Cleanse to Reset Your Body

The Truth: Your body already has its own powerful detox system—your liver, kidneys, lungs, and skin. Juice cleanses and “detox teas” may sound appealing, but they don’t “clean” your body and often deprive you of essential nutrients.

Instead, focus on supporting your natural detox organs with whole foods, plenty of water, fiber, and antioxidants. A balanced plate is the best “cleanse” there is.

Myth 3: Eating Fat Will Make You Fat

The Truth: Healthy fats are crucial for brain health, hormone production, nutrient absorption, and satiety. The key is the type of fat.

• Healthy fats: avocados, olive oil, nuts, seeds, fatty fish

• Unhealthy fats: trans fats, excess saturated fats from highly processed foods

Including healthy fats in your meals can actually help you feel fuller and reduce overeating.

Myth 4: More Protein Is Always Better

The Truth: Protein is important, but eating excessive amounts won’t automatically build muscle or speed weight loss. Once your body’s protein needs are met, the extra can be stored as fat or stress your kidneys over time.

Balance is key. Most people do well with protein spread throughout the day from a variety of sources—lean meats, eggs, beans, lentils, tofu, yogurt, and nuts. Pairing protein with carbs and fats creates a balanced plate that supports energy and recovery.

Myth 5: Healthy Eating Has to Be Complicated (or Expensive)

The Truth: Wellness doesn’t require fancy superfoods or strict meal plans. In fact, simple, affordable staples like beans, oats, seasonal produce, eggs, and frozen veggies can provide just as much (or more!) nutrition than expensive powders or exotic products.

Healthy eating is about consistency, not perfection. Building balanced plates with accessible foods makes nutrition sustainable—and sustainable habits are what truly support long-term health.

The Balanced Takeaway

When it comes to nutrition, simple truths matter more than flashy trends: eat a variety of whole foods, focus on balance, and don’t be fooled by diet myths.

At The Balanced Table, we’re here to provide practical, evidence-based tools that make healthy eating both approachable and enjoyable—helping you prevent disease, fuel your body, and create lifelong wellness.