3 Nutrition Myths I Really Wish You Would Stop Believing

Hi friend,

Can I tell you something?

Nutrition has become unnecessarily confusing.

One person says, “Stop eating carbohydrates.”

Another says, “Fruit is too sugary.”

Someone else tells you that if you want to be healthy, you need to completely cut out sugar.

And somehow, eating a normal plate of food now feels like you need a PhD to figure it out 😂.

But healthy eating really doesn't have to be this complicated.

So today, I want to clear up 3 nutrition myths I genuinely wish would disappear.

This one refuses to die. 😂

Carbohydrates are not unhealthy. They are one of the body's main sources of energy.

The more important question is where your carbohydrates are coming from and what are you eating with it?

There is a nutritional difference between getting carbohydrates from beans, whole grains, fruits and vegetables and getting most of them from sugary drinks, sweets and highly refined foods.

The World Health Organization recommends that carbohydrates should come primarily from whole grains, vegetables, fruits and pulses such as beans and lentils. (WHO, 2026)

So no, you don't automatically need to fear rice, yam, potatoes, oats, bread or other carbohydrate-containing foods.

The goal isn't “no carbs.” It's a balanced diet with more nutritious sources of carbohydrates.

And yes, you can still eat your jollof rice❤️

I really wish we would stop making people afraid of fruit.

Yes, fruit contains natural sugars and carbohydrates.

But it also gives you fibre, vitamins, minerals and other beneficial compounds.

The American Diabetes Association recognizes whole fruit as a nutritious carbohydrate choice that can be included in a diabetes-friendly eating pattern. (ADA, 2025)

And there's an important distinction between eating whole fruit and drinking fruit juice.

When you eat an orange, you're getting the whole fruit, including its fibre. Drinking a large glass of juice is a different situation because it's much easier to consume a large amount quickly.

So please don't look at a banana, mango or watermelon and think:

“I can't eat this because it has sugar.”

Nutrition is rarely that black and white.

Now, I'll be honest: most of us could probably benefit from eating less added/free sugar.

But “eat less” is very different from “never eat it again.”

The WHO recommends keeping free sugars below 10% of total daily energy intake, with further benefits when intake is below 5%. Free sugars include sugars added to foods and drinks, as well as those naturally present in honey, syrups and fruit juices. (WHO, 2015)

Notice the recommendation:

Limit.

Not:

Never eat.

You don't need to throw away your birthday cake.

You don't need to feel guilty because you put sugar in your coffee.

And you certainly don't need to call yourself “undisciplined” because you enjoyed a sweet treat.

Your health is influenced by your overall eating pattern, not one biscuit or one plate of rice.

Instead of constantly asking:

“What food should I stop eating?”

Try asking:

What can I add to make my diet more nutritious?

More vegetables.
More fruit.
More beans and other pulses.
More fibre-rich foods.
Adequate protein.
Healthy sources of fats.
More variety.

And fewer foods and drinks that are consistently high in free sugars, unhealthy fats and sodium.

That is much closer to what evidence-based healthy eating actually looks like. (WHO, 2026)

And perhaps the most important thing I want you to remember:

You don't have to eat perfectly to eat well.

You just need to make better choices more often.

That's exactly what I want this newsletter to be about.

No unnecessary fear.
No demonising individual foods.
No miracle ingredients.
No “this one food will balance all your hormones.”

Just practical, evidence-based nutrition that makes sense in real life.

If this email made you think of someone who is constantly afraid of carbs, fruit or sugar, forward it to them. ❤️

And if there's a nutrition or health claim you've heard that you genuinely don't know whether to believe, hit reply and tell me. I might tackle it in a future newsletter.

Until next time,

Cassie
HMC

References

World Health Organization. Healthy diet. 2026.

American Diabetes Association. Fruit and Diabetes. 2025.

World Health Organization. Guideline: Sugars intake for adults and children. 2015.