4 Nutrition Myths Busted (and the Facts You Actually Need to Know!)

Navigating nutrition advice can feel like trying to find your way through a maze. With so many conflicting messages out there, it’s easy to get lost in what’s true and what’s just a myth. Should you cut carbs to lose weight? Is gluten actually harmful? And what about that sweet treat you’ve been eyeing—should you really be avoiding it?

Let’s clear up some of the most common nutrition myths and get to the facts you really need to know to support your health, especially when managing hormonal conditions.

1. Carbs = Fat Gain – Myth!

Let’s start with one of the most persistent myths: "Carbs cause weight gain." This just isn’t true! In fact, carbs are your body’s primary energy source. When you eat carbohydrates, your body breaks them down into glucose (a form of sugar), which fuels your brain, muscles, and organs. Any extra glucose is stored in your muscles and liver as glycogen to be used later.

Fat gain only happens when your body consistently takes in more calories than it burns. This can occur with any macronutrient—carbs, fats, or protein. So, don’t blame carbs! The key is to choose healthy, whole-carb sources like fruits, vegetables, and whole grains, which provide your body with the energy it needs to function optimally.

2. Healthy Fats Help You Lose Weight – Fact!

This may sound counterintuitive, but healthy fats are actually essential for weight loss. Healthy fats from foods like avocados, nuts, seeds, and olive oil not only provide your body with the fuel it needs, but they also keep you full longer. This helps curb overeating and unnecessary snacking, making weight management easier.

Healthy fats are also essential for hormone balance—especially important for women with conditions like endometriosis. They support healthy cell function and can even help boost metabolism. Remember, moderation is key. It’s not about cutting fats entirely but choosing the right fats and consuming them in reasonable amounts.

3. You Should Cut Out Gluten to Be Healthy – Myth!

Another common myth is that gluten is inherently bad for you. Unless you have a specific medical reason, like celiac disease or gluten sensitivity, gluten can absolutely be part of a balanced, healthy diet. In fact, gluten-containing foods like whole grains (wheat, barley, and rye) are packed with fiber, B vitamins, and iron—all essential nutrients that your body needs.

However, if you have gut imbalances or experience digestive discomfort, gluten can sometimes cause issues. It can temporarily increase gut permeability, leading to inflammation and discomfort—something particularly important for women with endometriosis. But don’t worry—gut health can be restored over time, and once it’s healed, gluten can often be reintroduced without problems.

4. Eating Sweets Can Be Part of a Healthy Diet – Fact!

Yes, sweets can actually be part of a healthy diet—if you approach them in moderation. A small treat every now and then can satisfy cravings and help boost your mood, which is good for your mental health and well-being. The key is not to overdo it. Sweets should be enjoyed as an occasional indulgence, not a daily habit.

By keeping things in balance, you can enjoy your favorite treats without derailing your overall health goals or feeling guilty about it. So go ahead and treat yourself, but remember that moderation is the best approach.

The world of nutrition doesn’t have to be confusing. The key is to focus on balance and moderation. Healthy fats, whole carbs, and even the occasional sweet treat all have their place in a well-rounded diet. It’s all about choosing whole, nourishing foods that support your body’s needs—especially when managing conditions like endometriosis.

Next time you hear a nutrition myth, you’ll be ready with the facts. Take the time to listen to your body, nourish it with what it truly needs, and focus on long-term balance for optimal health.

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