How to Stop Overthinking Nutrition (And What Actually Matters)

Architecting Wellness

07 Feb 2025 — 2 min read

Tired of all the nutrition misinformation on social media? From fearing seed oils to thinking diet soda is toxic or believing only organic food is healthy, the internet is flooded with bad advice.

Nutrition today feels more complicated than ever. Open social media, and suddenly everyone is saying:
“You HAVE to avoid seed oils.”
“Diet soda is poison.”
“Only the carnivore diet works.”
“Carbs make you fat.”
“If it’s not organic, it’s not healthy.”

It’s no wonder people feel overwhelmed.

Most of this advice is either taken out of context, exaggerated, or completely false.

Breaking Down the Biggest Nutrition Myths

Myth 1: “Seed oils are toxic”
Reality: There is no strong evidence that seed oils (like canola, soybean, or sunflower oil) are inherently harmful when consumed in moderation.

A systematic review in the Journal of the American College of Cardiology (2020) found that replacing saturated fats with polyunsaturated fats (like those in seed oils) reduces cardiovascular disease risk (Sacks etal., 2020).
The American Heart Association (AHA) recommends polyunsaturated fats (found in seed oils) as part of a heart-healthy diet (AHA, 2021).

Myth 2: “Diet soda is worse than regular soda”
Reality: Artificial sweeteners like aspartame and sucralose are approved as safe by major health organizations when consumed in moderation.

A study in Food and Chemical Toxicology (2022) concluded that artificial sweeteners are safe at common dietary levels (Peters et al., 2022).
The World Health Organization (WHO) and Food and Drug Administration confirm that artificial sweeteners, including aspartame, are not carcinogenic at normal consumption levels (WHO, 2023).

Myth 3: “You must eat keto/carnivore to lose weight”
Reality: Weight loss is driven by calories in vs. calories out, not a specific diet.

A randomized controlled trial in The New England Journal of Medicine (2009) found no significant difference in fat loss between low-fat, low-carb, and Mediterranean diets when calorie intake was matched (Shai et al., 2009).
The National Institute of Diabetes and Digestive and Kidney Diseases states that sustainable weight loss comes from long-term calorie balance and lifestyle changes rather than restrictive dieting (NIDDK, 2022).

🔴 Myth 4: “If It’s Not Organic, It’s Unhealthy”
Reality: Organic foods can be a great choice, but they aren’t nutritionally superior to non-organic foods when it comes to health benefits.

A systematic review published in the Annals of Internal Medicine (2012) found no significant difference in vitamin or mineral content between organic and conventional foods (Smith-Spangler et al., 2012).
The USDA confirms that organic foods are free from synthetic pesticides and GMOs, but conventional produce is still highly regulated for safety and is not “toxic” (USDA, 2023).

How to Simplify Nutrition and Stop Overthinking

Follow the 80/20 Rule – 80% of your diet should focus on nutrient-dense, whole foods, while 20% can include the foods you enjoy.
Prioritize Protein & Fiber – These help with satiety, muscle maintenance, and overall health.
Focus on Long-Term Consistency – Instead of following short-term diet trends, build habits that feel sustainable.

Takeaway

The real key to healthy nutrition isn’t about banning specific foods or following extreme diet trends, it’s about focusing on balance, consistency, and sustainability.

Remember: