SOCIAL media platforms like TikTok and Instagram have made health and diet advice more accessible than ever. However, many of those popular claims are oversimplified, exaggerated, or simply not supported by scientific evidence.

Because short, dramatic messages spread quickly online, myths about food, weight loss and wellness can easily become widely believed, and as such, debunking these misconceptions helps people make informed, balanced decisions about their health.

Here are some popular health and diet myths on social media, and what dietician Claudhia Ashley said the evidence actually says.

Myth 1: Carbs make you gain weight

The myth: Carbohydrates automatically turn into fat.

The truth: Weight gain happens from a calorie surplus, not carbs alone.

“In fact, whole carbs like fruit, oats, beans and potatoes provide fibre and nutrients,” Ashley said. “Dietary patterns like the Mediterranean diet actually include carbohydrates and are linked to healthy weight and heart benefits.”

She said overeating ultra-processed carbs can contribute to weight gain, but whole-food carbs can support energy, gut health and performance.

Myth 2: You must cut gluten to be healthy

The myth: Gluten is inflammatory for everyone.

The truth: Gluten is harmful for people with Celiac disease or true gluten sensitivity, but not for most people.

Ashley said whole grains containing gluten can support gut health, reduce heart disease risk and provide important B vitamins.

“Unless medically necessary, eliminating gluten offers no universal health benefit,” she said.

Myth 3: Detox teas and juice cleanses remove toxins

The myth: Special drinks “clean” your system.

The truth: Your body already detoxes itself, mainly through your liver and kidneys.

“There’s no scientific evidence that detox teas remove toxins,” Ashley said. “Many simply act as laxatives, causing temporary water loss, not fat loss.

Myth 4: Eating after 7:00 pm causes weight gain

The myth: Food eaten at night turns directly into fat.

The truth: Total daily intake matters more than timing.

“Late-night eating can be linked to weight gain, but often because of extra calories, mindless snacking and poor sleep habits,” Ashley said. “It’s about how much and what, not just when.”

Myth 5: Fruit has too much sugar; avoid it

The myth: Fruit sugar is the same as soda sugar.

The truth: Whole fruit contains fibre, water, vitamins and antioxidants.

“Fibre slows glucose absorption and supports blood sugar control. Fruit consumption is consistently linked to lower chronic disease risk,” Ashley said.

Myth 6: Sweating more means you burned more fat

The myth: The more you sweat, the more fat you lose.

The truth: Sweat is water loss, not fat loss.

“Fat loss happens when your body uses stored energy over time. Sauna sessions or sweat belts don’t directly burn fat,” Ashley said.

Myth 7: Supplements are better than real food

The myth: Pills, powders and shakes can replace a balanced diet.

The truth: Most nutrients work best when consumed through whole foods.

“Supplements can help in specific deficiencies, but they don’t replicate fibre, phytonutrients or food synergy effects,” Ashley said.

Myth 8: You need to go extremely low-carb to control blood sugar

The myth: Carbs must be nearly eliminated.

The truth: Many people manage blood sugar well using balanced eating approaches, which emphasise fibre, portion control, and protein pairing rather than carb elimination.

“These myths spread because of our quick-fix culture, influencer marketing, oversimplified science and before-and-after photos without context,” Ashley said. “Social media rewards dramatic claims, but health is usually built on consistent, moderate, evidence-based habits.”