Canadians scrolling through TikTok and other social media platforms are increasingly being exposed to conflicting nutrition advice, from warnings about seed oils to claims that eating carbohydrates inevitably leads to weight gain. Dietitians say much of this viral guidance oversimplifies nutrition science and can leave people confused about how to eat well.
Nutrition experts argue that healthy eating is less about strict food rules and more about balance, variety, and sustainable habits. They also warn that social media influencers often present sweeping claims without scientific backing.
Here are some of the most common food myths dietitians say Canadians should stop believing.
Carbohydrates Are Not the Enemy
One of the most persistent myths online is that all carbohydrates cause weight gain. According to registered dietitians, that claim ignores the difference between refined and complex carbohydrates.
Johannah Katz, a dietitian with Consumer Health Digest, says carbohydrates remain the body’s preferred source of energy. Instead of eliminating carbs entirely, she recommends paying attention to the quality of those foods.
Refined carbohydrates, such as white bread, pastries, and highly processed snacks, tend to digest quickly and offer less fibre. Complex carbohydrates — including oats, beans, fruit, whole grains, and vegetables — contain more fibre and nutrients, helping people feel fuller for longer while supporting steadier blood sugar levels.
Research involving more than 136,000 participants has also linked higher whole-grain consumption with lower body mass index (BMI), reinforcing the role complex carbohydrates can play in a balanced diet.
Electrolyte Supplements Aren’t Necessary for Most People
Brightly marketed electrolyte powders and drinks have become increasingly popular among fitness influencers, but experts say many Canadians already consume sufficient sodium through their regular diets.
Katz notes that some electrolyte products contain around 1,000 milligrams of sodium per serving. By comparison, the Heart and Stroke Foundation of Canada and other health authorities generally recommend limiting sodium intake to support cardiovascular health.
While athletes engaged in prolonged high-intensity exercise may benefit from electrolyte replacement, most people do not need supplementation for everyday hydration.
Seed Oils Continue to Face Online Backlash
Dietitians Say Scientific Evidence Does Not Support the Fear
Seed oils such as canola, sunflower, soybean, and corn oil have become a frequent target in online wellness communities, with critics claiming they contribute to inflammation and chronic illness.
Registered dietitian Lauren Harris-Pincus says those concerns are not supported by current evidence.
“Clinical and population evidence shows seed oils have cardiovascular benefit, not harm,” she says.
Seed oils contain linoleic acid, an omega-6 fatty acid associated with lower cholesterol levels and improved heart health. Dietitians point out that canola oil, widely used in Canadian kitchens, has long been recommended as part of heart-conscious eating patterns.
Experts say the backlash against seed oils has largely been fuelled by social media narratives rather than peer-reviewed science.
Healthy Foods Exist Beyond the Grocery Store Perimeter
For years, shoppers have been told to stick to the outer aisles of grocery stores, where fresh produce, dairy, and meat are usually located. Dietitians say that advice overlooks many nutritious and affordable pantry staples.
Malina Malkani, a registered dietitian nutritionist, says foods such as canned beans, lentils, frozen vegetables, whole grains, nut butters, canned fish, and olive oil can all support a healthy diet.
These items are also often more affordable and longer-lasting — an important consideration for Canadian households facing rising grocery prices.
Processed Foods Are Not Always Unhealthy
Dietitians also caution against labelling all processed foods as harmful.
Rachael Ajmera, founder of Nutrimental, says many foods undergo processing simply to improve food safety, convenience, or shelf life. Examples include frozen vegetables, canned beans, rolled oats, and whole-wheat flour.
Minimally processed foods can still provide essential nutrients such as fibre, protein, vitamins, and minerals while helping reduce food waste and meal preparation time.
Fruit Remains an Important Part of a Healthy Diet
Another common online claim is that fruit contains “too much sugar” and should be limited. Dietitians strongly disagree.
Registered dietitian Kimberley Francis says fruit provides fibre, antioxidants, vitamins, and other beneficial compounds that support long-term health.
Research continues to show that eating at least five servings of fruits and vegetables daily can lower the risk of chronic diseases such as heart disease and Type 2 diabetes.
Experts note that fibre intake remains below recommended levels for many North Americans, making fruit an important dietary source.
Healthy Eating Does Not Have to Be Expensive
Affordable Staples Can Build Nutritious Meals
As food costs continue to rise across Canada, some consumers believe healthy eating is financially out of reach. Nutrition experts say that perception often comes from associating wellness with expensive specialty products.
Registered dietitian Brittany Brown says nutritious diets have historically been built around simple, affordable staples such as beans, lentils, rice, oats, and seasonal produce.
Cooking meals at home, purchasing ingredients in bulk, and relying less on pre-packaged convenience foods can help lower grocery bills while improving overall nutrition.
Detox Diets Offer Few Proven Benefits
Dietitians are also warning Canadians to be cautious about detox teas, cleanses, and restrictive “reset” programs promoted online.
Whitney Stuart, a registered dietitian, says the liver, kidneys, and digestive system already perform the body’s natural detoxification processes effectively.
“There is no evidence that commercial detox programs remove toxins more effectively than your body’s own processes,” Stuart says.
Instead of relying on quick fixes, experts recommend focusing on consistent habits such as eating fibre-rich foods, staying hydrated, sleeping well, limiting alcohol consumption, and including healthy fats like extra-virgin olive oil in the diet.
The Bottom Line
Dietitians say the growing flood of nutrition advice online can make healthy eating seem far more complicated than it really is. While viral trends may attract attention, many popular food myths are not supported by scientific evidence.
Experts recommend focusing on practical, sustainable habits rather than restrictive rules. A balanced diet that includes whole grains, fruits, vegetables, healthy fats, and affordable pantry staples remains the foundation of good nutrition for most Canadians.
