Food Nutrition Overload

How to separate fact from fiction in the online, social media nutrition universe?

Courtney Thompson and James Cain are registered dietitians with USDA’s National Agricultural Library. They recently published resources on how to obtain nutritional information online from scientific sources, and how to avoid nutritional misinformation online and on social media.

Welcome to Under the Microscope, Courtney and James.

UM: For starters, where should I get my nutritional information from online, so I know it is factual and accurate?

CT: For online, check for credible web addresses ending in .edu (educational institution), .gov (government agency), or .org (non-profit). Any webpages ending in .com (commercial) or .net (networks) should be reviewed with caution. If you are reading a book or article, examine the author’s qualifications. The author (or source) should be educated in the field of nutrition/dietetics, and preferably hold a degree or credential from an accredited university (RD, DTR, LD, or MD). These individuals should also belong to a credible nutrition organization.

If you see nutritional information on television or another media source, make sure the findings are well researched and repeatable; one study doesn’t make a finding absolute. Be critical and look for follow-up studies. Seek out a nutrition expert to discuss the validity of the findings. Ensure that the information is current and informing, not attempting to advertise or sell a product.

For credible USDA nutrition resources, visit the National Agricultural Library’s Food and Nutrition Information Center for the professional community and Nutrition.gov for the general public.  

UM: What are some “red flags” that are associated with nutritional misinformation?

JC: Some red flags include the following:

• Recommendations that promise a quick fix.
• Dire warnings of danger from a single product or regimen.
• Claims that sound too good to be true.
• Simplistic conclusions drawn from a complex study.
• Recommendations based on a single study.
• Dramatic statements that are refuted by reputable scientific organizations.
• Lists of “good” and “bad” foods.
• “Spinning” information from another product to match the producer’s claims.
• Stating that research is “currently underway,” indicating that there is no current research.
• Non-science based testimonials supporting the product, often from celebrities or highly satisfied customers.

UM: A lot of people pop up on my social media channels telling me to eat this or try that or don’t eat this. How do I know if they are legitimate?

CT: According to the NIH, about one-third of American adults use social networking sites, such as Facebook or X, as a source of health information. You should first examine the person’s qualifications and make sure the information is referenced with cited sources.

Health information on social networking sites is often very brief. For more information, go to the sponsoring organization’s website. On X, look for a link to the website in the header; on Facebook, look in the “About” section. Verify that the social media accounts are what they claim to be. Some social networking sites have a symbol that an account has been verified. For example, X uses a blue badge. Use the link from the organization’s official website to go to its social networking sites.

UM: Let’s talk about all the diet and meal plans that are out there. How do I know which are legitimate and which are right for me?

JC: When reading about a diet, ask yourself if the diet is too good to be true or if the diet is offering “false promises” such as:

• Lose weight without dieting or exercising.
• You don’t have to watch what you eat to lose weight.
• If you use this product, you’ll lose weight permanently.
• You can lose 30 pounds in 30 days.
• This product works for everyone.

Even if a product could help people lose weight in some situations, there’s no one-size-fits-all product guaranteed to work for everyone. Everyone’s habits and health concerns are unique.

UM: What about ads that claim a certain food is high in nutrition or low in fat. How do I know if it’s true?

CT: There are different types of health claims. For example, a “health claim” describes a relationship between food and a reduced risk of a disease or a health-related condition (“Diets low in sodium may reduce the risk of high blood pressure, a disease associated with many factors").

An “authorized health claim” is authorized by the FDA for use based on "significant scientific agreement" on the subject (“Low fat diets rich in fiber-containing grain products, fruits, and vegetables may reduce the risk of some types of cancer, a disease associated with many factors").

A “qualified health claim” is supported by scientific evidence but does not achieve the "significant scientific agreement" standard. The FDA authorizes the use of qualified health claims only when specific wording is applied. (“As part of a well-balanced diet that is low in saturated fat and cholesterol, Folic Acid, Vitamin B6, and Vitamin B12 may reduce the risk of vascular disease.” The FDA evaluated the above claim and found that, while it is known that diets low in saturated fat and cholesterol reduce the risk of heart disease and other vascular diseases, the evidence supporting the above claim is inconclusive.)

Then there are “nutrient content claims” that describe the level of a nutrient in a food. The FDA regulates nutrient content claims. The claims on the label describe a product's nutritional content, such as "free" or "low." These claims can only be made for nutrients with an established percent daily value (%DV). For something to be labeled “free,” “very low,” or “low,” it must indicate if the food meets a definition without the benefit of special processing, alteration, formulation, or reformulation.

UM: There are concerns that people may go overboard with some of these claims, such as consuming too much of something or completely eliminating something from their diet. How do you know how much or how little to consume?

JC: Just remember that there is no magic diet or magic cure. Most healthy individuals can meet their nutrient needs through a healthy diet consisting of a variety of fruits and vegetables, lean protein, whole grains, and dairy. If you are curious about your nutrient needs, talk with your healthcare provider and consider using our Food and Nutrition Information Center’s Dietary Reference Intake (DRI) Calculator to determine your daily needs.

UM: The claims about vitamin and mineral supplements are endless. How do I know which vitamin supplements my body needs and how much?

CT: Some supplements may help ensure that you get adequate amounts of essential nutrients or help promote optimal health and performance if you do not consume a variety of foods, as recommended by MyPlate and the Dietary Guidelines for Americans (DGA). Do not self-diagnose any health condition. Talk with your healthcare provider before taking a supplement, especially if you take any medicines or other dietary supplements or have any health conditions.

NIH’s Office of Dietary Supplements has a collection of fact sheets with information about dietary supplements, including vitamins, minerals, herbs and botanicals, and probiotics.

UM: There are a lot of claims about how certain foods or vitamins can reduce cancer and other major diseases. How do I know if these claims are true?

JC: There is growing evidence that a healthy diet can reduce the risk of certain diseases, such as heart disease, Alzheimer’s disease, and certain cancers. However, with specific foods, there is either limited evidence or the research is not conclusive to claim their ability to reduce or eliminate the risk of certain diseases. Check out the FDA’s list of approved health claims page to view a lengthy list of food claims linked to reduced disease risk.

UM: There is a lot of public debate about whether carbs are good or bad for your body, especially for losing weight. What does the science say?

CT: Carbohydrates often get a bad rap. It would be best to avoid or minimize simple carbs such as cookies, cakes, and donuts, which are easy to overeat. Instead, focus on whole grain carbohydrates like brown rice, oatmeal, 100% whole grain bread, and quinoa. The DGA recommends that between 45-65% of your daily caloric intake should be carbohydrates.

UM: My parents are in their 70s and they believe everything they see on TV or watch on social media. How can I help them filter out the misinformation?

JC: Make sure you listen to what they believe and try not to focus on the false claims as you respond. Empathize with their issues and ask questions to understand their point of view. Point them to credible sources on social media or TV and show them how to find other credible sources. And most importantly, encourage them to reach out to a medical professional before making major health decisions.

UM: I know there are dietary guidelines out there, but how do I use those guidelines for my body?

CT: The current DGA provides general guidelines for Americans on healthy eating that can be customized for personal preferences, cultural traditions, and budgetary considerations. Talk with your healthcare provider about formulating a healthy lifestyle that includes making the right food choices for your nutritional needs.