Viral Nutrition Trends: Are They Accurate?
By Lizzie Streit, MS, RDN, LD
Gone are the days of learning new information from encyclopedias, physical books, newspapers, or the evening news. The advancement of the internet and surge in social media apps has created a new landscape for consuming information, one that’s constant and sensationalized.
In this day and age, bold claims and strong emotion drive virality, engagement, and clicks. Content that provides amusement, is relatable, or evokes anger gets seen by the most people, but that doesn’t mean it’s always accurate. This is especially true with nutrition and health information.
This article highlights the use of social media to find nutrition tips, inaccuracies in nutrition information online, popular nutrition trends, and how to identify trustworthy sources and accurate content.
Social Media Nutrition: Common and Inaccurate
Recent studies suggest that consuming nutrition information on social media is common. A survey of adults using a food security program in Washington, DC reported that 49% of participants were interested in learning about nutrition from social media platforms. Another study found that 54% of college-aged survey participants engaged with nutrition information in their social media feeds and 17% of these users intentionally sought out nutrition content on social media.
While the use of social media to consume and share nutrition content is indeed popular, many posts are inaccurate or misleading. A study that evaluated hundreds of nutrition-related posts from 47 Australian Instagram accounts, each with over 100,000 followers, found that close to 45% of posts contained inaccuracies. In addition, over 34% of the posts were considered poor quality. Interestingly, the posts with the lowest quality information had higher engagement.
Why Online Nutrition Misinformation is Harmful
Inaccurate nutrition posts online may seem harmless, but the cumulative effects of consuming misinformation can contribute to disordered eating, negative body image, and dangerous diet-related choices. Nutrition misinformation may contribute to extreme diets or unnecessary food restrictions, which in turn can lead to weight fluctuations, micronutrient deficiencies, and cardiovascular risks.
Dietary supplements are commonly promoted online, despite a lack of regulation and solid research on their efficacy and risks. Taking supplements touted on social media without understanding the risks and getting approval from a doctor may lead to serious side effects, including liver injuries or cardiovascular events.
Examples of Inaccurate Nutrition Trends and Claims
Due to the fast-moving nature of social media, some nutrition fads only last for a few days or weeks. Others hold users’ attention for longer. While it would be impossible to capture all of the nutrition trends of the past years, here are some of the most viral diets and fads sweeping social media lately.
Seed oils. The claim that seed oils are “toxic” has been repeated by countless influencers, government officials, and even doctors and dietitians with legitimate credentials. Critics of seed oils, such as canola, safflower, and soybean oils, claim that they are inflammatory and contribute to the development of diseases. While targeting a single category of oils seems appealing, the arguments against seed oils are simply not supported by strong evidence. Nevertheless, seed oils are not health foods and many foods that contain them are ultra-processed. A healthy diet is typically low in seed oils and the foods that contain them.
Food dyes. Artificial food dyes are another target in online posts, with countless social media posts and testimonials claiming that avoiding them prevents behavioral issues in children, cancer, and more. Similar to seed oils, food colorings are usually not present in the whole, unprocessed (or minimally processed) foods that make up a balanced diet. However, current research suggests they’re probably not the cause of everyone’s health issues either. Some studies have found negative effects, and more comprehensive research is needed. In the meantime, limiting foods with artificial dyes but not getting too concerned if you eat a small amount of them is likely a good move.
Carnivore and meat-focused diets. Extreme diets that promote large amounts of animal-based protein and restrict other foods groups are popular online. While some people may experience weight loss with them, they can be difficult to follow and may lead to digestive problems due to lack of fiber and even nutrient deficiencies. There are many other, more balanced styles of eating and weight loss meal plans with stronger research to support their use.
Dinosaur time! Originating on TikTok, this trend involves eating a handful of raw spinach or lettuce to increase vegetable intake without much effort. Those who have tried Dinosaur Time often enjoy it and feel good about eating more leafy greens. While this trend is fun relatively harmless, it’s important to not go overboard. Some greens, such as spinach, have oxalates that may contribute to kidney stones in those with a history of them.
Nature’s Cereal. Another TikTok trend in the past few years, Nature’s Cereal refers to a combination of blueberries, blackberries, pomegranate seeds, and coconut water. These foods are sources of vitamins, minerals, fiber, and beneficial plant compounds, making them excellent additions to a balanced diet. However, the “cereal” lacks a source of protein and fat and may therefore not be a filling breakfast option. This trend is an example of one that isn’t necessarily harmful but that would be more beneficial when enjoyed with some Greek yogurt or eggs for protein.
Internal Showers. The TikTok trend “internal shower” is also known as chia seed water and got its nickname from the claim that it helps flush the bowels and cure bloating. While chia seeds are rich in fiber and may help with digestion and bowel regularity, consuming too much of them may actually lead to the gas and bloating they’re claimed to prevent. At the end of the day, chia seeds are not a magical food and should be eaten in moderation. If you want to increase fiber and fluid intake, skip the “internal shower” and increase fiber-rich foods slowly. Eat a variety of fruits, vegetables, nuts, and seeds (like chia if you want!) and stay hydrated with water throughout the day.
How to Spot Accurate Info and Where to Look
It can be difficult to identify accurate nutrition information online, but there are some ways to sort through the noise and learn from trustworthy sources. First, check the credentials of the person providing the information. Registered dietitians and nutrition scientists or researchers with a graduate degree have the professional skills to analyze and communicate research. However, even some individuals with these credentials may give misinformation.
That’s why, in addition to checking credentials, there are a few other ways you can assess whether information is accurate. Look for the following signs, which may be red flags and signal incorrect content:
Basing claims on one study. Individual studies contribute to a larger body of research and should not be used to make bold claims, such as “blueberries prevent cancer” or “chia seeds add five years to your life.” If a post contains such claims, it’s probably not completely accurate.
Not including citations. Accurate nutrition information will include a list of references from reputable, peer-reviewed publications or expert organizations such as the American Heart Association, National Institutes of Health, and the Academy of Nutrition and Dietetics.
Using words like “toxic” or other inflammatory language. The more dramatic the claim, the more skeptical you should be. If a post uses inflammatory language like “toxic” or “poison” to describe food, it’s probably not giving a well-rounded view of a subject. Trustworthy sources avoid demonizing foods and instead focus on realistic tips with neutral language.
A company is funding the post. Sponsored content is all over social media, and it’s not all misleading. However, some paid content may only reflect a one-sided view of a food or supplement. Consider looking for additional information about the item via sources that have not been paid.
The advice encourages eliminating or restricting foods. If an influencer is recommending the complete elimination of certain foods or just eating one food throughout the day, this usually means they’re suggesting a fad diet. While some people benefit from limiting consumption of certain food groups, such as carbohydrates, restrictive diets are not recommended unless there’s a medical or religious reason to eliminate a food. They can lead to disordered eating and even possible nutrient deficiencies.
These tips will help you identify misleading information while you scroll. For the most accurate nutrition content, seek out professionals who do not engage in the above behaviors. Look for accounts who provide an abundance of citations, avoid dramatic claims, limit sponsored content or very clearly disclose paid partnerships, and give realistic tips to fit people’s lives instead of suggesting restrictive diets or expensive supplements.
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