Everyone eats, which means everyone has their own ideas and opinions about what, how, and why some foods are better for you than others. And when these opinions are shared, on social media platforms for example, their claims aren’t backed up with scientific evidence. That’s why a lot of nutrition advice, especially on the internet and social media, contributes to confusion about healthy eating plans.
Other sources, like TV, newspapers, and radio, can also add to the confusion by reporting on smaller studies with limited findings that might make you think that the results are new recommendations. What you read and hear can make it seem like you need to have a PhD to know what you should eat to reach your health goals. Let’s break down what steps you can take to know if what you’re reading or hearing can be trusted.
What Causes Problems with Nutrition Information
- Different results of a study reported—You might find that what you learn from one place isn’t the same as what you learn from another. Some of this has to do with how results from scientific studies are reported or what the results mean aren’t reported correctly.
- Science is evolving—As more studies are conducted, our understanding also changes. Researchers may see different results from earlier study compared to a newer, more refined study.
- Catchy words used—In the race for our attention, sources can use words to catch our attention for studies that may be flawed, not important.
- Biased agenda—A study may be funded by a supporter with a biased agenda. Such as a vitamin supplement company funding a study on supplements. The result is problems with the information and a whole lot of confusion.
Three Steps to Finding Trustworthy Sources
Here are three steps to help you find sources you can trust and be able to sort through what you hear about headline-making studies:
1. Watch for red flags.
- Think about the “why” your source is telling you the information. Is the source selling products you’re more likely to buy after learning the information they’ve shared? Is the information being presented in a way that’s intended to attract your attention or is it “clickbait”? If so, it doesn’t mean the information is wrong, but you should check to make sure it’s right.
- Does it promise a quick fix or make claims that sound too good to be true? It would be great if you could make one change to your eating plan and lose a lot of weight in a month, but if it seems too good to be true, it probably isn’t.
- Is the advice based on one study? Nutrition recommendations aren’t changed based on a single study. Proof that an eating pattern or nutrition therapy works is collected over time as different researchers find results that in “totality” support recommendations.
- Does the source talk about a study without giving details or linking to it? The details of a study need to be included, or it needs to be linked to so you have a reference, if needed, to check what’s being said. If you can’t check the study, you won’t know if the results are being described correctly.
2. Ask questions.
Scientific studies about nutrition and health are very difficult to design, execute, and translate into practice. Here are some things to think about next time you see a headline about a study:
- Does the study involve humans, animals, or isolated cells? Animal and lab studies let scientists explore ideas for further research, but results may not be the same for humans. Even in human studies, you should take a closer look at how large the study was and its participants. For example, a 20-year-old athlete may respond differently to a food or eating pattern than a 50-year-old person with type 2 diabetes. This means that the findings of the study may not apply to everyone.
- What kind of study is it?
- Systematic reviews or metanalyses of the most reliable studies look at the results of several studies on the same topic and can draw stronger conclusions.
- Controlled trials set up an experiment where people are assigned to different groups and one part of their diet is changed, while all other factors stay the same. These trials are good at finding cause and effect but are usually short term and involve a small number of participants, so you can’t necessarily assume the results apply to everyone.
- Observational studies look at a larger population over a longer period and observe associations between eating habits and health outcomes. However, they can’t always prove a cause-and-effect relationship.
- What’s being compared? When a study finds that one eating pattern is associated with better health outcomes than another, pay attention to what is being compared. For example, a healthy vegetarian diet is going to lead to better results when compared to a diet filled with fast food, but that doesn’t necessarily prove that a vegetarian diet is better than an equally healthy eating pattern that includes meat.
- How meaningful was the difference? Scientists talk about whether results are “statistically significant,” meaning the results probably didn’t happen just by chance or accident. A specific food or diet might result in better weight loss than another in a two-month study but turn out not to make a difference in a longer-term study. Talk with your registered dietitian nutritionist (RDN) about whether results of a study would likely make a meaningful difference in your health.
3. Keep track of sources you can trust.
- Rather than entering your nutrition questions in a search engine, first visit the sources you can trust that deliver information that’s accurate and shared in a big-picture context.
- Bookmark non-profit, academic, or government sites (they usually end in .org, .edu, or .gov) like the American Diabetes Association, Academy of Nutrition and Dietetics, and National Institutes of Health. The information on these sites is vetted against scientific literature before it is posted. For commercial sites, some options are better than others. Sites like WebMD and Healthline may be good options because they typically refer to the studies they discuss and cover their potential limitations.
- Instead of following the health advice or personal experience of a celebrity or influencer with no formal nutrition education or training, base your choices on recommendations from experts such as RDNs.
Your Journey Is Unique
Finally, when looking for nutrition advice online, the most important question to ask is: Is this advice realistic for you? Changes to your eating plan will lead to changes in your health. But extreme changes and restrictions aren’t necessary and are hard to stick to. If the advice you get is something you can’t stick to long term, then it’s probably not good advice for you.
The changes you make don’t need to be big to make a difference in your health. Small changes to your eating plan add up overtime and make a difference in managing your diabetes. Just focusing on what and how much you are eating helps to make changes that stick. Informed food choices are key to preventing or living well with diabetes.
Remember to check out more of our science-reviewed diabetes blogs on Diabetes Food Hub.
