Why Balanced Eating Beats Cutting Carbs, Fat-Free Fads and Juice Cleanses; Debunking the Nutrition Myths that Just Won’t Die.

Nutrition can feel overwhelming. One minute, carbs are bad; the next, fat is the enemy; and before lunchtime, someone online is telling you to “reset your body” with a 3-day juice cleanse. With so much contradictory nutrition advice, especially on social media, it’s no surprise to us that many people feel confused about what healthy eating actually looks like.

The truth is simple: you don’t need extreme diets to feel healthier.

Most nutrition myths are rooted in outdated science, marketing gimmicks or oversimplified ideas about how the body works, and we’re going to break down three of the biggest myths about carbs, fat and detoxification and explain what really supports long-term health.

Why Does Nutrition Feel So Confusing Today?

Before diving into the myths, let’s talk about why they persist.

• Social media algorithms love to reward a dramatic claim – nutrition clickbait, anyone?

• Nutrition advice being given by influencers or "weekend-warriors" who have no formal training or qualifications and/or are receiving commission to sell a product

• Food companies marketing “fat-free”, “low-carb”, and “detox” as if they’re offering a solution to your medical conditions

• The thought of a quick fix is way more appealing than creating a long-term habit.

The plain and undramatic truth is that balanced nutrition is far more sustainable and far more effective than any trending TikTok diet.

Myth 1: Carbs Make You Fat

One of the most common nutrition myths is that carbs make you fat, but that’s far from the truth.  Carbohydrates are not the enemy; they are the body’s primary energy source, and in fact, whole-food carbohydrates can support weight management, gut health and consistent energy. The key here is understanding the difference between refined carbs and whole carbs.

Refined Carbohydrates: examples include white bread, pastries, sugary cereals, biscuits, crisps

• They break down quickly, releasing their glucose rapidly into your bloodstream

• This is because they are low in fibre

• The rapid release of glucose spikes and crashes your blood sugar

• The yo-yo effect of these spikes and crashes causes cravings

Whole-Food Carbohydrates: examples include whole grains, beans, lentils, oats, root vegetables, and fruit

• They are high in fibre and provide slow, steady energy

• The fibre supports your digestive health

• They help to keep you fuller for longer

  
  

Easy swaps you can make today include:

• White pasta → wholegrain pasta

• White bread, wraps or pitta → seeded, wholemeal or granary

• Sugary cereals → oats, unsweetened muesli or homemade granola

• Crisps → popcorn

Removing carbohydrates completely from your diet often leads to low energy, irritability, poor digestion, and, more often than not, overeating.  If you are managing a medical condition such as diabetes, you will be adjusting your carbohydrate intake, so these swaps may be useful too.

Myth 2: Fat-Free Foods Are Healthier

Fat-free and low-fat products started appearing on our supermarket shelves in the 1980s and have been marketed as healthier alternatives ever since.  But removing fat often means adding sugar, salt or artificial thickeners, which can actually do more harm than good.

Healthy fats are essential for:

• hormone production and function

• brain function

• the absorption of fat-soluble vitamins, A, D, E and K

• stable energy

• feeling satisfied after meals

  
  

Instead of avoiding fat, aim to include the right kind every day:

• olive oil

• nuts and seeds

• avocado

• oily fish (salmon, sardines, mackerel)

• natural nut butters

A couple of tablespoons of full-fat yoghurt, a matchbox-sized piece of cheese or a pat of butter can fit perfectly well into a balanced diet more naturally than their "low-fat" counterparts.

Myth 3: You Need a Regular Detox or Juice Cleanse

Detox and juice cleanses remain popular, but the evidence does not support them.  Your liver, kidneys, lungs, skin and gut work 24/7 to remove waste and believe us when we say that no juice cleanse can “boost” this process.

Here's why we don't recommend a juice cleanse:

• They are generally very low in protein, which your liver needs to support its natural detoxification processes

• They lack fibre, slowing digestion and often causing constipation - regular bowel movements are essential for proper detoxification.

• They can cause blood sugar spikes and crashes

• They can leave you feeling fatigued, hungry and irritable

Instead of an extreme “cleanse” or detox plan, focus on habits that support your body’s natural detoxification processes:

• Drink water regularly, ensuring that your urine is a pale straw colour

• Eat high-fibre foods (beans, lentils, vegetables, fruit, whole grains) to support bowel movements

• Include protein at each meal to support your liver

• Reduce ultra-processed foods so that the additives don't put extra pressure on your liver

• Prioritise sleep so that the lungs, kidneys and liver can do their jobs unhindered

• Move your body daily to improve circulation and waste removal

• Eat a variety of colourful plant foods to provide the fibre and the nutrients needed for detoxification such as B vitamins, vitamin C, zinc, magnesium and selenium

Healthy eating isn't about restriction; it's about consistency.

What Actually Works: The Balanced Plate

A balanced plate is one of the simplest and most effective ways to support long-term health, stabilise blood sugar and prevent overeating without cutting out food groups.

So, what does a balanced plate look like? Obviously, we are not eating meals that divide our food into neat, equal portions, but it may help to imagine your plate as a clock. Aim to fill half of it (12 to 6) with vegetables for fibre, vitamins and minerals, a quarter (6 to 9) with protein such as fish, tofu, beans, chicken or eggs and the last quarter (9 to 12) with whole-grain carbs such as brown rice, quinoa, or wholemeal pasta.   Don't forget to add healthy fats like olive oil, nuts, seeds or avocado around the edges.

A balanced plate, used consistently, will support weight management, energy levels, gut health and inflammation, while being flexible enough to adapt to your preferences.

How to Spot Nutrition Misinformation Online

In a world full of extreme claims, here’s how to spot nutrition fact from nutrition fiction:

• If it sounds too good to be true, it probably is

• Be cautious of anyone selling a supplement on social media and do your research before parting with your money

• Make sure the nutrition advice you are taking comes from qualified experts

• Avoid content that demonises entire food groups or supports extreme diet trends

• Evidence-based nutrition never involves extremes

• Content that offers quick fixes that will always result in even quicker failures

Our blog posts are full of evidence-based nutrition advice, but if you have a question about anything you have read or seen online, please ask.

FAQ: Common Nutrition Myths Debunked

1. Are carbs bad for weight loss? No. Whole-food carbs support energy, fullness and gut health.

2. Are fat-free foods healthier? Not necessarily. Many fat-free foods contain added sugar or additives, some of which are detrimental to health.

3. Do detox diets remove toxins? Detox products cannot replace your liver or kidneys. Your body detoxes naturally every day.

4. What is the easiest way to eat a healthy diet? Focus on balanced meals with veg, lean protein, whole grains and healthy fats.

5. How can I avoid being misled by nutrition misinformation? Avoid extreme claims, look for qualified nutrition professionals and evidence-based advice.

Healthy Eating Doesn’t Require Extremes

You don’t need to cut out carbs, avoid fat or survive on juice to feel healthier. Your body thrives on balanced nutrition, whole foods, consistency and variety.

If you’re looking for simple, nourishing meals, explore the recipes on our website, where you will find options chosen to support real-life, sustainable, healthy eating.

If you have any questions or would like to find out more about how you can eat well and feel better without a juice cleanse, please get in touch.