While TikTok does draw from scientific principles, much of its nutritional guidance tends to be rather wishy-washy. Maybe that’s why the platform’s trend, “Propaganda I’m not falling for,” is gaining traction—users are increasingly sharing wellness tips they believe to be completely off-base.
Some experts think that can’t happen fast enough.
Nutritionist Kelly Beason noted, “Millions of people are turning to TikTok for health advice, and it’s sometimes a real risk!” Beason, from Preparation Kitchen, added, “Many trends on TikTok are pushed by unqualified influencers. They share what worked for them, but that doesn’t mean it’s right for everyone.”
From misleading claims about protein to myths about microwaves, Beason highlighted six nutritional misconceptions that could encourage poor choices.
Your body can only absorb 30g of protein at a time
This misconception has been a long-standing belief among gym-goers, but it’s not accurate. Beason commented, “The subject of optimal protein intake per meal is contentious, but the absorption cap of 30 grams is pretty dubious.”
“In reality, our bodies metabolize all the protein we consume. Proteins are vital not just for building muscles; they play numerous roles in our bodies,” she noted. They help with hormones, enzymes, skin, and even organs.
That said, she emphasized that the optimal protein intake varies based on individual factors like height, weight, gender, and exercise routines.
Dr. Joseph Anton, CEO of Longevity Company l-nutra, mentioned that protein is crucial when you’re younger and especially important as you age since muscle loss can occur after 60.
For those under 65, Anton recommends aiming for about 0.31-0.36 grams of plant-based protein per pound of body weight each day.
Carnivorous diet is very healthy
Endorsed by numerous influencers and celebrities, the carnivorous diet is often criticized by experts. Beason stated, “Meat does contain valuable nutrients like protein, iron, zinc, and B vitamins.” However, she pointed out that such diets lack other essential vitamins, antioxidants, healthy fats, and the fiber necessary for gut health.
“People commonly believe that ancient diets were predominantly meat-based, but recent findings indicate that prehistoric humans consumed roughly 80% plant-based foods,” she explained. “While there is little evidence supporting exclusive carnivorous diets in humans, there’s significant support for the health benefits of including a mix of plant-based foods rich in fiber, vitamins, and antioxidants.”
Seed oil is bad for you
Seed oil, derived from plants like sunflower and canola, has gained a negative reputation lately. Beason suggests taking a step back: “Seed oil is actually quite healthy as it typically has low saturated fat content.”
She elaborated, saying many seed oils provide beneficial nutrients, including antioxidants and essential fatty acids. Even if there are concerns about omega-6 fats and inflammation, there’s no strong proof linking high omega-6 intakes directly to disease.
Given the prevalence of seed oils in our diets, she advises not relying heavily on them in cooking. “It’s wise to include a variety of healthy fats in your meals. Avoid processed foods and consider using other oils like coconut and olive.”
Peppermint tea is good for indigestion
This claim may trace back to old family remedies, but Beason cautions against it. “Peppermint tea has long been considered a natural solution for indigestion and heartburn,” she acknowledged. Yet, she warns that it might make things worse. “The soothing effect of peppermint could actually worsen heartburn by relaxing the lower esophageal sphincter.”
Instead, she suggests taking daily probiotics or using slippery elm, a natural herb remedy from the elm tree bark, to help with heartburn.
Eating before going to bed will increase weight
If your evening schedule makes it hard to eat before dark, there’s no need for concern. “Eating late can impact your sleep, but as long as you burn off calories consistently, it shouldn’t pose an issue,” she mentioned.
In fact, a protein-rich snack before bed can help build muscle overnight and assist in losing weight by regulating blood sugar levels and boosting metabolism. Generally, “It’s better to have regular, spaced meals throughout the day to maintain balanced blood sugar levels and curb cravings.”
Microwaves destroy nutrients
Your microwave isn’t your enemy when it comes to cooking. Beason dispels the notion that microwaves zap nutrients, calling it a “common misconception.”
She explains that while heat can destroy nutrients, water-soluble vitamins are lost when soaked in water, regardless of the cooking method. “Microwaving can even preserve more nutrients thanks to shorter cooking times and reduced need for boiling,” she added.
Those relying on meal prep shouldn’t be discouraged. “Using the microwave can be an efficient way to meet your nutritional goals without wasting time,” she concluded.
