While it is sometimes at least somewhat based on science, most of TikTok’s nutritional advice is pretty half-baked.
Perhaps that’s why the platform’s ‘propaganda I’m not falling for’ trend — in which users share wellness hacks they think are totally bogus — is quickly gaining steam.
For some experts, it can’t be fast enough.
“Millions of people turn to TikTok for health advice, but this can be inadvisable and even dangerous!” Kerry Beeson, a nutritional therapist at Prep Kitchen, said.
“Many TikTok trends are peddled by untrained influencers, who are not qualified to offer health advice. Typically they are sharing concepts which have worked for them, but this doesn’t mean that these strategies are right for everyone.”
From protein paranoia to microwave slander, Beeson shared six nutrition myths you can safely throw in the trash.
Your body can only absorb 30g of protein at one time
This has been the go-to mantra amongst gym bros for quite a while — and it’s false.
“Optimum protein intake at each meal is a hot and much-debated topic, but the 30g absorption myth has been largely discredited,” she said.
“In actuality, the body will metabolize any amount of protein that we eat, and we mustn’t forget that protein has a multitude of other uses in the body as well as building muscle.”
Indeed, in addition to making you look jacked, protein also supports hormones, enzymes, skin and organs.
That being said, Beeson notes that “optimum protein intake will vary between individuals, depending on their height, weight, gender, build, exercise regime and weight goals.”
Dr. Joseph Antoun, CEO of the longevity company L-Nutra, previously told The Post that protein is crucial when you’re young and especially when you’re older, as muscle loss often accelerates over 60.
But, if you’re younger than 65, Antoun suggests aiming for 0.31 to 0.36 grams of plant-based protein per pound of body weight daily.
The carnivore diet is super healthy
While it’s being touted as a game changer by some influencers and celebrities, it should perhaps come as no surprise that the trendy carnivore diet is getting roasted by experts.
“If we look at meat as a food source, it’s certainly rich in nutrients: protein, iron and zinc, B vitamins and fats,” she said.
“However, it lacks other vitamins and antioxidants, healthier fats, and the fiber needed to support a healthy gut microbiome, which we know is vital for good health.”
Like many other experts these days, she suggests keeping your protein largely plant-based — just like your ancestors.
“The carnivore diet myth has been born from the belief that ancient peoples ate predominantly meat and fish, but the latest research suggests that prehistoric man ate 80% plant-based foods,” she said.
“Whilst the evidence to support a solely carnivorous diet in humans is lacking, there is overwhelming evidence that including a variety of these fiber, vitamin and antioxidant-rich plant-based foods in your diet has potential benefits.”
Seed oils are bad for you
Seed oils — which are derived from the seed of a plant, such as sunflower, canola and sesame — have got quite the bad rap these days.
Beeson’s take? Don’t believe everything you hear.
“Seed oils are objectively quite healthy, in that they’re typically low in saturated fats,” she said.
“Many seed oils contain beneficial nutrients like antioxidants, linolenic acid (an essential omega-6 fatty acid) and some contain small amounts of omega-3. We don’t make these fats in the body so we must obtain them from the diet.
“There is some concern over the ratio of Omega-3 to Omega-6 in these oils, with much higher levels of omega-6 present, potentially connected to inflammation. However, there is no strong evidence that high levels of omega-6 are associated with disease.”
That being said, since seed oils are already so widespread in what we consume — from processed food to dressing to takeout — she can see the argument for opting for something else in the kitchen.
“Aim to eat a wide variety of healthy fats in your diet, avoid eating lots of processed foods, don’t rely too heavily on seed oils in cooking — try incorporating other oils like coconut and olive oil — and eat plenty of omega-3 fatty acids in your diet, from oily fish, flaxseeds, chia seeds or walnuts,” she said.
Peppermint tea is good for indigestion
While this might have been grandma’s go-to for tummy aches, Beeson warns it could backfire.
“Peppermint tea has long been a go-to natural remedy for indigestion or heartburn,” she said.
“Whilst it is an antispasmodic which can help relieve bloating and flatulence, the muscle-relaxing action of peppermint can actually worsen the symptoms of heartburn by loosening the lower esophageal sphincter. This allows acid to travel back up the esophagus, causing acid reflux.”
Instead, she recommends taking daily probiotics, or using slippery elm — a natural herbal remedy made from the inner bark of the elm tree — to deal with heartburn.
Eating before bed makes you gain weight
If your schedule makes it difficult to have dinner before the sun goes down, don’t despair.
While “eating before bed can affect your sleep because your digestive system will be hard at work overnight,” when it comes to weight gain, “it shouldn’t make any difference when you eat your daily calories, as long as you burn off as many as you consume each day,” she said.
In fact, she notes that having a protein-rich snack an hour or so before bed can actually help you build muscle overnight — and it can even aid weight loss by regulating your blood sugar levels and giving your metabolism a boost.
Generally speaking, however, “if you’re trying to lose weight, it’s best to stick to eating regular meals spaced throughout the day, which help to keep your blood sugar balanced and help prevent food cravings,” she said.
Microwaves destroy nutrients
No, your science oven is not out to get you.
According to Beeson, the idea that the microwave zaps nutrients “is a common misconception.”
“Nutrients in food are destroyed by heat, whilst water-soluble vitamins can be lost through immersion in water,” she said.
“These factors are the same regardless of the method of heating. Nutrient content may actually be higher in some microwaved foods thanks to the shorter cooking time and the lack of requirement to be immersed in boiling water.”
So if you’re relying on meal prep to get through the week, don’t listen to the haters.
“This is actually a great way to hit your nutrition goals without compromising on time,” she said.
