Dr Vijaya Sarathi
In a country as culturally rich and diverse as India, food is more than just sustenance―it is tradition, identity and emotion. However, along with time-honoured culinary practices, many misconceptions about diet and nutrition have also taken root. In today’s age of easily accessible (and often misleading) information, it is important to separate fact from fiction. Debunking common myths in the Indian diet is a key step toward making smarter, more balanced food choices for better health and wellbeing.
Myth: Eating bread, pasta and rice makes you gain weight, so they should be avoided when dieting.
Truth: Grain-based food aren’t inherently fattening. Including them in your diet―especially whole grains―can be part of a healthy and satisfying weight-loss plan. Choosing whole grains like brown rice, whole-wheat bread and whole-grain cereal not only helps you stay full longer but also provides essential nutrients such as fibre and iron.
Myth: Replacing rice with millets will automatically lead to weight loss.
Truth: While millets are more nutrient-dense and have a lower glycaemic index compared to white rice, simply switching to millets does not guarantee weight loss. Millets are rich in fibre, protein and essential minerals, which can support better digestion and prolonged satiety. However, portion size, overall calorie intake and cooking methods still matter. Overeating millets or preparing them with excess oil or ghee can negate their health benefits.
Myth: Eating gluten-free automatically means you are eating healthier.
Truth: Unless you have celiac disease or a diagnosed gluten sensitivity, cutting out gluten doesn’t necessarily make your diet healthier. Gluten is simply a protein found in grains like wheat, barley and rye. For people with gluten-related conditions, avoiding it is essential. But for others, going gluten-free without medical guidance can actually lead to missing out on important nutrients like fibre, iron and B vitamins.
Myth: To be healthy or to lose weight, you need to cut out all fats from your diet.
Truth: Not all fats are bad, and your body actually needs some fat to function properly. Fats support nutrient absorption, hormone production and brain health. The key is choosing the right kinds and watching portion size, since fat is more calorie-dense than protein or carbs. Healthy fats from sources like nuts, seeds, avocados and olive oil can be part of a balanced weight-loss plan.
Myth: Dairy products are unhealthy and make you gain weight.
Truth: Dairy can be a nutritious part of your diet, offering key nutrients like protein for muscle health and calcium for strong bones. Choosing fat-free or low-fat options can provide these benefits with fewer calories compared to full-fat dairy.
Myth: Switching to a vegetarian diet automatically leads to weight loss and better health.
Truth: A well-balanced vegetarian diet that focuses on whole, plant-based food can offer health benefits like lower blood pressure and reduced risk of heart disease. However, simply avoiding meat doesn’t guarantee weight loss. If a vegetarian diet is high in sugary snacks, refined carbs or fried food, it can still lead to weight gain. On the other hand, a balanced non-vegetarian diet can provide essential nutrients such as high-quality protein and fat-soluble vitamins (A, D, E and K), which are crucial for various body functions.
Myth: In intermittent fasting, calorie intake can be unrestricted in the two meals
Truth: While intermittent fasting provides flexibility in meal timing, calorie intake should still be monitored. The idea that you can eat unlimited calories during the eating window is a misconception.
Myth: A fruit-only diet is ideal for managing diabetes.
Truth: While fruits contain essential vitamins, minerals and fibre, relying solely on them for diabetes management can be harmful. Many fruits are high in natural sugars (like fructose) and can spike blood glucose levels if consumed in excess. A healthy diabetic diet should include a mix of whole grains, lean proteins, healthy fats, non-starchy vegetables and low-glycaemic fruits in moderation. Managing diabetes effectively requires balanced meals, portion control and a focus on food that stabilise blood sugar.
Myth: A water-only diet is the best way to lose weight.
Truth: While drinking adequate water is essential for metabolism and overall health, following a water-only diet is neither safe nor sustainable for weight loss. Such extreme restriction can lead to muscle loss, nutritional deficiencies, fatigue and slowed metabolism. Although rapid weight loss might occur initially, it is mostly water weight and may quickly return once normal eating resumes. For long term, healthy weight loss, a balanced, nutrient-rich diet combined with physical activity is far more effective and safer than extreme fasting.
Myth: The keto diet is not safe for people with diabetes.
Truth: The keto diet can actually be beneficial for some individuals with type 2 diabetes, as it may help improve insulin sensitivity, lower blood sugar levels and promote weight loss. By significantly reducing carbohydrate intake, the body shifts to burning fat for energy, which can stabilise glucose levels. However, the diet must be carefully managed and should only be followed under medical supervision, especially for those on insulin or other glucose-lowering medications, to avoid the risk of hypoglycaemia (low blood sugar).
For people with type 1 diabetes, the keto diet is not recommended as it may pose risks such as ketoacidosis.
The writer is professor and head, department of endocrinology, Vydehi Institute of Medical Sciences and Research Centre, Bengaluru.