Fact-Checking Popular Nutrition Advice (Part 2)

Oct 24

How to filter nutrition recommendations and pick one that is actually helpful?

(You can revisit Part-1 of this discussion where we looked at specific popular nutrition advice in diet culture and fact-check them.)

With so many conflicting messages out there about nutrition, how can we filter out misinformation? How can we decipher which tidbit is true and which is not? Obviously most of us do not have the time or capacity to go through scientific journals or clinical practices ourselves (that’s what healthcare professionals are there for!). So here are the steps to help us to think a bit more critically next time someone presents a new nutrition recommendation:

Who is writing/proposing this claim? Do they have actual credentials, or are they just really good at marketing themselves or their ideals?

It might be easier to rule out titles like “certified holistic gut health goddess”, “champion body builder personal trainer and health coach” and “self-taught female health expert who is male” as they of course are unregulated titles that do not have to hold any accountability to the advice they give; but what about credentials like …medical doctor? Nurses? Dentists?
Yes, it’s important to look for regulated credentials because it means they have to go through standardized training and if their advice were to cause harm, they can be sued or have their license taken away by a regulatory body. However, no one can be an expert in everything. A medical doctor is an expert in human medical health, not food or nutrition. Just as a vet is an expert in animal medical health even if they study similar conditions that exist in humans and sometimes use the same medications. You still wouldn’t go to a vet for your health check-ups would you? Is it not ironic that so much nutrition research has mostly been done on animal studies (intermittent fasting!) yet their conclusions are widely promoted to humans. And then we’re shocked to learn it doesn’t work on us.

When it comes to food and nutrition, registered dietitians are the only regulated professionals that are trained to provide recommendations rooted in evidence-based research and considerations that ensure we maintain a healthy relationship with food. Do what you will with that.

2. Does this person making the claim receive financial gain as a result?

Are they telling you something is wrong with your diet and then proposing a plan or supplement to help you out? Even if they aren't overtly selling a product, then it’s their content, or their lifestyle that is benefiting from your attention and engagement. It’s best to always take nutrition advice you hear on social media with a MASSIVE grain of salt. They are not responsible for your health, they don’t have to truly care about what happens to you. No matter their intentions, there will always be a strong conflict of interest that exists because having your attention has value. Make sure you consult a professional before trying anything yourself. Or honestly just wait and see. Chances are, the problems they claim that you will have is not that extreme. And before you know it they never even mention the thing again because they’re onto another new thing they’re already obsessed with.

3. When making a claim, what is the evidence provided? Or is it just anecdotal ? Are they using research as a buzz-word?

How many headlines start with “Research shows…” “Research says…” Research has unfortunately become a buzzword in marketing. And how many people actually know how to differentiate what makes a good and robust research vs a bad one? It’s also very easy to cherry pick studies to affirm a narrative. That’s why relying on regulated professionals in the specific area of study is important because they are trained to look at the whole picture. Moreover, nutrition research is notoriously difficult to do because a reliable one requires very unethical methods and measures ie. Can we ethically starve someone or force people to participate in order to capture differences in populations? This means most nutrition research out there always includes biases, limitations and countless confounding factors. Dietitians are aware of this, and make recommendations accordingly. It’s also important to note from a diversity, equity, and inclusivity lens that the scientific method has colonial roots that solely promotes linear and logical ways of thinking. You’re thinking…well what’s wrong with that? It unfortunately minimizes or flat out ignores holistic and spiritual evidence. There are cultures over 5000 years-old with their own systems of health practices. I think we can safely say that no western peer-reviewed papers in existence have performed a study for over 5000 years. It’s about bridging gaps and avoiding reductive ways of managing health. We need to rely on both to critically determine the best approach.

Here’s an example: Scientific evidence shows correlations between refined carbohydrates and Type 2 diabetic risk and then diet culture concludes white pasta and white rice are unhealthy and guilt-trips everyone who wants to enjoy them intro restricting. When we look at folks in Italy or Japan, who mainly rely on these foods as staples for centuries, are they known to be particularly at risk for T2DM? Well not really. Something is not lining up here.

4. How do you feel after hearing the message? Fearful? Anxious? Helpless? Urgent? Desperate?

We’ve not changed all that much since our cave man and woman days where we respond most strongly to fear. Nothing holds our attention, creates hypervigilance, and puts us at risk of being gullible as much as fear (and sex…). Influencers, podcasters, TV personals…who make these kinds of eye-catching claims are trying to draw you in with clickbait titles that are often more about fear-mongering than trying to teach you something that they know and you don’t. Good advice keeps you grounded and curious. Sound advice is often boring and easy to ignore because it is not black and white. “Sugar will kill you!” is going to get you to engage much more than seeing “No food is that good or that bad”. If you notice a strong fearful emotional experience after hearing a nutrition message, that is a red flag! Take some time to pause. Once you’re in a calmer state, reflect on the points mentioned above. Sometimes when we’re out of the triggered state, it becomes much easier to distance ourselves from the message and see it for what it was- an attention grab.

And with that, we hope we have given you some strategies the next time you come across nutrition advise in the ether. In the very least, we want to give you a peace of mind to know that most of the time, food is not powerful enough alone to kill you or to save you. And if nutrition or eating has become a challenge or source of stress for you, then we’re here to help you unload instead of adding more to your plate.

Disclaimer: the information provided is not intended as medical advice or to diagnose or treat a medical disease. It is strictly for informational purposes. Consult with your medical provider such as a dietitian before implementing any dietary changes, the information provided does not replace medical advice provided by your healthcare provider.

Written by Elaine Chan and review and edited by Abby Hsiao, RD

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Work cited

Abby Hsiao

Fact-Checking Popular Nutrition Advice (Part 2)

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Abby Hsiao, RD

abbyhsiaord@gmail.com