Nutrition Myths India Needs to Stop Believing According to Dietitians

Deeply Researched, India Specific Insights You Can Actually Use

In India, nutrition advice spreads fast. One WhatsApp forward, a friend’s strong opinion, or one viral reel is enough to create a new rule people start following without checking the facts. Many of these so-called tips are simply nutrition myths India still believes.

After years of counselling people across cities, age groups, and lifestyles, these are the myths Indian dietitians want you to stop believing as soon as possible.

Myth 1: Detox diets and juice cleanses remove toxins

This is one of the most common nutrition myths India still follows. Juice only detox plans cut out protein, increase sugar load, and leave you tired within a day.

Your liver and kidneys already detox your body. You do not need a three day cleanse after festivals, holidays, or weekends. The human body is built to detox naturally.

A better approach:
Focus on a balanced plate, whole fruits instead of juices, vegetables, fibre, water, and steady protein intake.

Myth 2: Skipping meals helps with faster weight loss

Many people think skipping breakfast will cut calories and reduce weight, but it rarely works. Skipping meals slows metabolism, increases cravings, and often leads to overeating at night.

This is one of the nutrition myths India continues to hold because of old habits, not science.

What works:
Regular meals, shorter gaps between meals, and protein with every plate.

Myth 3: Sugar free sweets are automatically healthy

Sugar free does not always mean low calorie or healthy. Packaged sugar free sweets often contain artificial sweeteners, alcohol sugars, and preservatives. Some people may experience bloating or cravings after eating them.

Smarter option:
Enjoy your traditional sweets in controlled portions instead of relying on heavily processed sugar free products.

Myth 4: Carbs make you gain weight

Roti, rice, idli, poha, upma, dal, and fruits are not the reason for weight gain. Overeating refined carbs, high portion sizes, and lack of balance on the plate are usually the real problem.

Carbs provide energy, support brain function, and fuel your workouts.

What to do:
Choose whole grains, fruits, vegetables, dal, and millets. Combine them with protein for better blood sugar control.

Myth 5: Eating after 7 pm causes fat gain

There is no scientific rule that says eating after 7 pm leads to weight gain. For many working Indians, early dinner is not possible. Weight gain usually happens from overeating, snacking at night, and heavy meals close to bedtime.

A realistic strategy:
Eat dinner at a time that suits your lifestyle. Avoid very heavy or oily foods right before sleeping.

Myth 6: Ghee instantly makes you gain weight

Ghee is not the enemy. It is calorie dense, but it also helps with digestion, hormones, and nutrient absorption. It becomes a problem only when consumed in excess.

Simple guideline:
One to two teaspoons of ghee per day can be part of a balanced Indian diet.

Myth 7: Protein powders are unsafe

This is another common nutrition myth India struggles with, especially for vegetarians. A high quality protein powder is simply a concentrated protein source. It is safe for most people unless a medical condition restricts protein intake.

Helpful for:
Busy routines, low appetite, vegetarian diets, and fitness goals.

Myth 8: Fruit at night causes fat gain

Fruits digest the same way at any time of the day. They do not turn into fat at night. What matters is total calorie intake and the overall balance of your meals.

Best way to include fruits:
As a mid meal snack, pre workout snack, or early evening option.

Myth 9: Millets are always healthier than rice

Millets are nutritious, but that does not make rice unhealthy. Both have different benefits and digest differently. The sudden belief that rice is bad is one of the newer nutrition myths India has picked up from trends.

Balanced approach:
Choose rice, wheat, or millets based on digestion, routine, and personal health goals.

Myth 10: Healthy eating is expensive in India

Nutritious food becomes expensive only when you chase trends instead of choosing basic Indian staples. India has an affordable list of healthy foods such as dal, roti, rice, seasonal vegetables, curd, eggs, poha, sprouts, chilla, peanuts, and fruits.

Healthy eating is simple and accessible when you follow real food, not trends.