In a world full of fad diets, overwhelming advice, and constant googling, it’s no wonder health and nutrition have become increasingly confusing. For many, the question is simple: Should we count calories, carbs, or just focus on eating whole, unprocessed foods? If you find yourself among the three-quarters of Brits baffled by conflicting health advice, you’re not alone.
A recent study sheds light on just how muddled our understanding of health has become. Conducted by the health app Lingo by Abbott, the survey of 2,000 people revealed that the average UK citizen attempts three different fad diets a year, all in search of better health outcomes. The survey highlights the top questions people are eager to have answered, with fruit’s sugar content topping the list. Nearly 30% of respondents are unsure whether fruit should be considered a healthy option or a source of excess sugar.
Globally, this health confusion isn’t confined to the UK. A 2023 survey found that over 70% of Americans share similar frustrations, with Europeans in France and Germany also reporting significant confusion over dietary advice. The more we seek answers, it seems, the more questions arise.
Sophie Bertrand, an expert nutritionist at Lingo, identifies the internet as a major culprit. “There’s so much conflicting advice from social media influencers, blogs, and online articles,” Bertrand explains. “The key is to verify your information source and rely on credible, science-backed guidance.” Bertrand emphasizes that individual responses to dietary choices can vary, making personalized health advice more critical than ever.
To help dispel some of the confusion, Bertrand breaks down common health myths and provides clear, expert answers to the questions many people struggle with.
1. Is Fruit Healthy or Too High in Sugar?
A common question centers on whether fruit’s natural sugars make it unhealthy. Bertrand assures us that while fruit contains sugar, it is packed with essential nutrients like vitamins, fiber, and antioxidants. “Fruit should absolutely be part of your diet,” she says. The real concern is added sugars, not the naturally occurring sugars in whole fruits.
2. How Much Water Should You Drink Each Day?
The standard advice is to drink six to eight glasses of water daily. Bertrand agrees but notes that individual needs can vary, particularly with physical activity or hot weather. “On active or warm days, aim for two to three liters of water,” she advises. Herbal teas can count towards your hydration, but coffee does not, as its caffeine content acts as a diuretic.
3. Are Diet Soft Drinks Okay to Consume?
Bertrand approaches diet soft drinks with caution. “They are low in calories but lack any meaningful nutritional value,” she explains. While they may seem like a healthier option, diet drinks are full of artificial sweeteners and chemicals. For long-term health, Bertrand recommends reserving them for occasional treats and relying on water for daily hydration.
4. Is Breakfast Really the Most Important Meal of the Day?
The importance of breakfast varies from person to person. “Some people benefit from a morning energy boost, while others prefer to eat later,” Bertrand says. Fasting diets, such as the 16-hour fast with an eight-hour eating window, are also popular, and they may involve skipping breakfast. Continuous glucose monitoring can help individuals determine the meal timing that works best for their metabolism.
5. Do Tea and Coffee Count Toward Fluid Intake?
While herbal teas do contribute to hydration, coffee does not. Bertrand clarifies that caffeine’s mild diuretic effects can cause your body to lose water. “Make sure to balance coffee consumption with enough water,” she advises.
6. How Much Protein Should You Eat?
Protein intake depends on various factors, including age and activity level. The general recommendation is around 0.75 grams of protein per kilogram of body weight, but older adults or individuals with specific fitness goals may need more—up to 1.5 grams per kilogram. “Protein is crucial for maintaining muscle mass, especially as we age,” Bertrand points out. The key is finding the right balance based on your body’s requirements.
7. Which Fats Are Healthy and Which Should Be Avoided?
The fats in olive oil, avocados, and nuts are examples of healthy unsaturated fats, promoting cognitive health and supporting heart function. Omega-3 fatty acids, in particular, are vital for slowing plaque buildup in arteries. On the other hand, trans fats and excessive saturated fats found in processed foods should be limited as they can increase “bad” LDL cholesterol levels and lower “good” HDL cholesterol, contributing to arterial plaque.
8. Is Dark Chocolate Healthy?
Yes, dark chocolate—especially varieties containing 70% cocoa or more—offers antioxidants that support heart health. Bertrand suggests limiting consumption to a square or two rather than indulging in a full bar. “It’s not a magic solution, but it can certainly be part of a balanced diet.”
9. Is There Such a Thing as a Healthy Takeaway?
Bertrand stresses that health advice is not one-size-fits-all. While certain foods—such as vegetable-based dishes or meals that avoid heavy sauces—can be healthier takeaway options, the best approach is individualized. “What works for your friend or partner might not work for you,” Bertrand says. She advises focusing on nutrient-rich foods and paying attention to how your body responds, rather than following the latest diet trend.
Conclusion
In the face of overwhelming health advice, one message is clear: personalized health choices are essential. Bertrand encourages individuals to prioritize nutrient-rich, whole foods, verify the credibility of their sources, and listen to their bodies’ unique needs. Although there is no universal diet that works for everyone, adopting a balanced, well-informed approach is the most effective path to long-term health and wellness.
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