Diets and wellbeing: A fact check on five healthy eating beliefs

Being hit with an influx of information can leave us confused. A dietician debunks some eating myths

Social media posts giving nutritional advice can not always be trusted, says dietitian Dr Carrie Ruxton

In a world of social media, influencers and tons of readily available data and information — it is becoming increasingly difficult to know what’s true when it comes to nutrition.

Dietitian Dr Carrie Ruxton debunks some healthy eating myths to make your life easier. 

Myth 1: You need to eat breakfast as soon as you wake up

A narrative almost everyone grew up with is breakfast is the most important meal but you don’t need to eat as soon as you wake up, said Ruxton.

Although breakfast does provide an opportunity to fuel your day, some research does not conclusively prove that it is the most important.

“Breakfast foods like wholegrain breakfast cereals are amazing, and they’re good for appetite,” she said.

However, she doesn’t eat first thing in the morning and instead pushes her first meal to after 11am to align with intermittent fasting (when you only eat during a certain window of the day).

Myth 2: Fibre is only for regular bowel movement

Evidence shows that fibre has many health benefits, not just for regular bowel movements: it helps control your blood sugar.

“It also reduces your blood cholesterol and your risk of heart disease and diabetes,” Ruxton says. “Fibre promotes healthy gut microbiota. That’s the bacteria that live in your gut, and that itself can improve your immune function, mood, brain health and also increase calcium absorption in your gut. So you end up having stronger bones.”

Foods such as whole grains, beans, pulses and snacks with fibre, such as nuts, are all recommended.

Dr Carrie Ruxton

Myth 3: Smoothies make your blood sugar spike 

Social media has seen a trend people wearing glucose monitors in the arms, saying their blood sugar spiked after drinking smoothies. But Ruxton says not to believe everything you see.

One Soka University of America study found that when people drank blended fruit, in comparison to eating it whole, their blood sugars went up less after blending.

Ruxton says this could be due to the tiny seeds in berries. “When you blend those, it actually slows down the absorption of the sugar in the fruit and you end up with having a lower blood sugar level.”

Myth 4: You shouldn’t drink tea before bed 

Lots of advice says to drink your last cup of tea at least six hours before bedtime as it’s too stimulating, but Ruxton says this may not be true.

With less than half of the caffeine you would find in a cup of coffee, tea also contains an amino acid called L-Theanine, she notes.

“The combination of L-Theanine and caffeine relax people.” 

A 2023 study found that people who had regular black or herbal tea slept much better in the evening.

“That’s because of the L-Theanine and the polyphenols which are plant compounds that help us relax and give a more calm mood,” Ruxton explains. 

Myth 5: Carbs are bad for you 

Carbs are not the enemy. They “have got one of the lowest calorie levels per gram per serving. You get [approximately] four calories per gram”, Ruxton said.

“You get nine calories per gram of fat and seven in alcohol, so carbs are actually low calorie density.”

According to Ruxton the demonisation of carbs has more to do with what people are pairing with their chosen carb. For example, it’s not the burger bun that’s increasing your calories — it could be the cheese, sauce and added toppings.