The Top 10 Biggest Nutrition Myths in India

Carbohydrates often find themselves at the center of nutritional debates in India—battling suspicion, fear, and widespread misinformation. Have you ever been told to cut out rice or rotis completely to lose weight? You’re not alone. The truth is, carbs play a vital role in a balanced diet, especially in a country like ours where traditional meals revolve around them. Stripping them away doesn’t just sap your energy—it disrupts your nutritional harmony.

Understanding carbs means distinguishing between their two forms: simple and complex. Simple carbohydrates, found in sugar-laden snacks, soft drinks, and processed foods, digest rapidly and lead to quick glucose spikes. Complex carbs, on the other hand, are found in whole grains, legumes, fruits, and vegetables. They release energy slowly, keeping you fuller for longer and stabilising blood sugar levels.

Multiple studies confirm the positive impact of complex carbs on weight management. A 2018 review in the British Medical Journal analysed data from over 4,000 participants and found that diets rich in whole grains were associated with reduced abdominal fat and improved metabolic health. The emphasis on eliminating all carbs ignores this key distinction and undermines the essential role that complex carbohydrates play in maintaining energy, digestive health, and even hormone production.

It’s time to replace nutritional myths with facts—one truth at a time. Ready to uncover the top 10 myths still shaping dietary habits across India? Let’s get to the root of what’s real and what needs rethinking.

Myth 2: High-fat Foods Are Unhealthy

Fat gets a bad reputation in mainstream diet culture, but let’s set the record straight. The idea that all high-fat foods lead to weight gain or heart disease simply doesn’t hold up when we look at what science says. The truth is far more nuanced — and far more forgiving. Let’s dive in.

Not All Fats Are the Same

When we talk about fats, it’s essential to understand there’s more than one kind. Each has a different impact on the body:

• Saturated fats – Found in sources such as ghee, coconut oil, dairy, and meat. While they were once demonized, recent research shows moderate consumption, especially from whole foods, does not increase the risk of heart disease for most people.
• Unsaturated fats – Divided into monounsaturated and polyunsaturated fats, these are found in nuts, seeds, avocados, olives, mustard oil, and oily fish. They support heart health, brain function, and reduce inflammation.
• Trans fats – These are artificially hydrogenated fats found in ultra-processed foods like certain baked items, fried snacks, and margarine. These should be avoided, as they increase LDL (bad cholesterol) and lower HDL (good cholesterol).

Fats Our Bodies Can’t Live Without

Some fats are not just good — they’re essential. Omega-3 and omega-6 fatty acids, both types of polyunsaturated fats, have to be obtained through food. They form the structural components of every cell membrane and support critical processes—from hormone production to cognitive function.

The Indian diet, particularly when inclusive of ingredients like mustard oil, groundnuts, ghee, and flaxseeds, can actually offer a fantastic fat profile. Replacing quality fats with excessive carbohydrates, especially refined ones, is far more harmful over the long term.

Research Shows the Real Impact

The PURE study (Prospective Urban Rural Epidemiology), published in The Lancet in 2017, followed over 135,000 people across 18 countries. It found that higher fat intake — including saturated fat — was associated with a lower risk of total mortality. Higher carbohydrate intake, on the other hand, was linked to an increased risk.

Another compelling example is the Mediterranean diet, rich in olive oil, nuts, and oily fish. This pattern consistently correlates with reduced cardiovascular events, improved brain health, and better metabolic outcomes — despite being high in fat content.

So, Should You Eat High-fat Foods?

Absolutely — if they’re the right kinds. Don’t ditch your bowl of curd, fear a handful of almonds, or shy away from traditional uses of ghee in home cooking. Focus on the source and type of fat, not just the number of grams on a nutrition label.

Ask yourself this: are you judging fats based on scientifically grounded facts or outdated beliefs? Rethinking this may just transform how you approach your meals.

Myth 3: Vegetarian Diets Are Protein-Deficient

This misconception has persisted in mainstream Indian nutrition conversations for decades — the belief that vegetarian diets fall short when it comes to protein. But is there any scientific basis for this claim? Not really. Let’s unpack why this myth doesn’t stand up to scrutiny.

Why Protein Matters

Protein plays a pivotal role in the body. It builds and repairs tissues, supports muscle mass, helps create enzymes and hormones, and forms the foundation of skin, blood, and bones. In essence, protein is involved in nearly every biological process — it’s indispensable.

Adults typically require between 0.8 to 1 gram of protein per kilogram of body weight per day, depending on their age, activity level, and health status. For a sedentary woman weighing 60 kg, that’s roughly 48–60 grams per day — completely achievable through a vegetarian diet.

Packed with Protein: Indian Vegetarian Ingredients

India’s culinary culture is rich with plant-based proteins. From pulses to grains to dairy, vegetarian diets aren’t just adequate — they’re abundant. Here are staples that deliver robust amounts of protein:

• Lentils (dal): A single cup of cooked masoor dal offers around 18 grams of protein.
• Chickpeas (chana): One cup of cooked chickpeas contains about 15 grams of protein.
• Paneer: 100 grams of paneer gives approximately 18 grams of protein.
• Toor dal, urad dal, moong dal: All offer 12–18 grams per cooked cup.
• Rajma (kidney beans) and lobia (black-eyed peas): These beans contribute 13–15 grams of protein per cup.
• Curd/yoghurt: One cup contains 8–10 grams, along with beneficial probiotics.
• Quinoa, amaranth (rajgira), millets: These grains are not only rich in protein, but also deliver all nine essential amino acids.
• Nuts and seeds: Almonds, peanuts, flaxseeds, and sesame offer both protein and healthy fats.
• Soya chunks and tofu: 100 grams of cooked soya chunks deliver an impressive 28 grams of protein — among the highest for plant-based sources.

Backing It With Evidence

Multiple peer-reviewed studies affirm that well-planned vegetarian diets meet daily protein requirements without difficulty. A systematic review in the journal Nutrition Reviews (Craig, 2009) concluded that “plant protein can meet requirements when a variety of plant foods is consumed and energy needs are met.” Another study published in American Journal of Clinical Nutrition (Mariotti& Gardner, 2019) emphasized that vegetarian diets in various populations efficiently provide sufficient protein, even without mixing proteins intentionally at each meal.

Furthermore, according to the Indian Council of Medical Research (ICMR) 2020 guidelines, vegetarian diets in India — which naturally incorporate pulses, legumes, dairy, and whole grains — can adequately meet the protein needs of adults.

So, the claim that vegetarians don’t get enough protein doesn’t align with the science — or with everyday Indian plates piled with dal, sabzi, roti, and dahi. Still doubtful? Track your meals for just three days and calculate the totals — you’ll be amazed by how protein-rich Indian vegetarian fare truly is.

Myth 4: All Traditional Indian Snacks Are Unhealthy

Let’s face it—traditional Indian snacks often get a bad reputation. The assumption? That they’re deep-fried, carb-loaded, and essentially empty calories. But this sweeping generalisation misses the rich nutritional value hidden in many of our time-honoured recipes.

Think about this: before factory-produced chips, sugary biscuits, and instant noodles became pantry staples, what did our grandparents snack on? Their go-to options—seasonal, minimally processed, and cleverly spiced—often packed a lot more than taste. They carried fibre, protein, healthy fats, and bioavailable micronutrients, all masked behind cultural nostalgia and flavour.

Nutritious Traditional Snacks You’ve Probably Overlooked

• Roasted chana (Bengal gram): High in protein and fibre, this snack is low on the glycemic index and supports satiety. Just 100 grams deliver about 20 grams of protein and a solid dose of iron and phosphorus.
• Sundal: A South Indian mix made with boiled legumes like black chana or green gram, sautéed with mustard seeds, curry leaves, and coconut. High in plant protein and complex carbs, without a drop of refined flour or sugar.
• Homemade dhokla: Fermented chickpea flour boosts gut health with its natural probiotics. The steaming method preserves nutrients and avoids unnecessary oils.
• Puffed rice (murmura) with peanuts and spices: Light, low-fat, and satisfying. The added peanuts offer healthy fats and protein, while turmeric and mustard seeds bring anti-inflammatory benefits.
• Thattai or khakhra: When made from whole grains like jowar, bajra, or whole wheat and roasted instead of fried, these snacks offer admirable levels of fibre, B vitamins, and complex carbohydrates.

How Preparation Methods Make All the Difference

It’s not just what you eat—it’s how you prepare it. Deep-frying isn’t the only method in the Indian culinary toolkit. Across regions, many snacks are steamed, roasted, fermented, or air-dried. These methods enhance nutrient retention and reduce the need for excess oil or salt.

For example, idlis—when enjoyed plain or with a light chutney—offer a combination of fermented batter that supports gut health, along with a sponge-like texture that’s easy to digest. Even pakoras can be air-fried or shallow-fried with heart-healthy oils like mustard or groundnut to cut down on saturated fat without compromising flavour.

Next time you reach for a snack, pause and ask: is it the food or the industrial preparation that makes it unhealthy? You’ll find that many traditional Indian snacks, when homemade or thoughtfully sourced, can absolutely support a wholesome, nutrient-conscious diet.

Myth 5: Drinking Milk Is Essential for Good Health

For decades, milk has been closely associated with strength, growth, and good health in Indian households. Generations grew up hearing that “a glass of milk a day keeps weakness away.” While milk does contain valuable nutrients, the belief that it’s essential to good health—especially for adults—is not entirely accurate.

The Nutrient Profile of Milk: What It Offers

Milk provides protein, vitamin B12, calcium, phosphorus, and potassium. It’s especially known for its high calcium content, contributing approximately 120 mg of calcium per 100 ml. For children going through growth spurts, milk can support bone development, particularly when dietary calcium may be otherwise insufficient.

However, calcium is not exclusive to milk. Adults can—and often do—meet their nutritional calcium needs through a varied and thoughtful diet. That shifts the emphasis from “necessity” to “one possible source.”

The Reality of Lactose Intolerance in India

Lactose intolerance plays a major role in this discussion. In India, studies show that between 60% to 70% of the adult population has varying degrees of lactose intolerance—an inherited condition where the body produces low levels of lactase, the enzyme required to digest lactose, the sugar found in milk.

Symptoms like bloating, cramps, gas, and diarrhea after consuming dairy are strong indicators. In such cases, insisting on milk for nutrient intake does more harm than good. It’s important to recognise that individual biology shapes dietary needs far more accurately than generational advice.

Beyond Milk: Diverse & Rich Calcium Sources

If milk isn’t essential, where do adults get their calcium? Here are just a few alternatives that are both effective and widely accessible:

• Ragi (finger millet): An Indian staple with 344 mg of calcium per 100 grams, more than double the amount in milk.
• Sesame seeds: Especially rich, offering 975 mg per 100 grams. A tablespoon added to chutneys or curries goes a long way.
• Leafy greens: Amaranth leaves, fenugreek, and kale are excellent sources.
• Tofu and fortified plant-based milks: Useful options for those who avoid animal products.
• Almonds: A snack with strength: 264 mg of calcium per 100 grams.

With a balanced approach, calcium intake can easily be achieved without milk entering the picture at all.

Adult Health: Is Milk Necessary?

The conversation around milk often skips one important question—do adults actually need milk? The short answer is no.

Research from the Harvard School of Public Health suggests that high milk consumption in adulthood does not correlate with lower fracture risk. Their longitudinal studies involving over 77,000 women and 47,000 men found no consistent link between dairy intake and bone health in adults.

On the other hand, cultures with minimal dairy intake, such as many East and Southeast Asian populations, show no higher rates of osteoporosis when their diets are rich in plant foods and paired with adequate sun exposure for vitamin D.

So rather than placing dairy on a pedestal, it’s far more effective to focus on overall dietary diversity and lifestyle choices. Nutritional strength comes from variety, not from one mandatory ingredient.

Myth 6: Eating Eggs Raises Cholesterol Levels

For years, eggs were unfairly demonised for their cholesterol content. In countless Indian households, people started avoiding the yolk or skipping eggs altogether, especially older adults and those with heart conditions. But here’s the truth—eating eggs doesn’t automatically raise your blood cholesterol levels.

Understanding Dietary vs. Blood Cholesterol

It’s crucial to separate two concepts that are often confused: dietary cholesterol (what you consume) and blood cholesterol (what circulates in your bloodstream). One boiled egg contains about 186 mg of cholesterol, all of which is in the yolk. But this number by itself doesn’t tell the full story.

The human body tightly regulates cholesterol production. When dietary cholesterol increases, the liver compensates by producing less cholesterol internally. This self-regulating mechanism helps maintain balance. Several studies confirm that, for around 70% of the population, egg consumption has minimal or no effect on blood cholesterol levels.

What Does Science Actually Say?

In a large-scale review published in 2020 in the journal BMJ, researchers analysed data from over 1.4 million participants. They found no significant association between moderate egg consumption—up to one egg per day—and risk of coronary heart disease or stroke in healthy individuals.

Another comprehensive study in the American Journal of Clinical Nutrition (2018) followed more than 416,000 participants across several Asian countries, including India. The result? Higher egg consumption was associated with a lower risk of heart disease.

The Nutritional Goldmine Inside an Egg

• High-quality protein: Eggs are a complete source of protein, containing all nine essential amino acids.
• Vitamins and minerals: They provide substantial amounts of B12, D, selenium, and choline—nutrients often lacking in modern Indian diets.
• Lutein and zeaxanthin: Two antioxidants that support eye health and may protect against age-related macular degeneration.

Think practically—eggs are affordable, versatile, and easy to prepare. In urban and rural India alike, they’re a convenient option to boost meal quality, especially when aiming for a balanced plate of protein, healthy fats, and micronutrients.

So, Should You Eat the Whole Egg?

Yes, including the yolk—unless you have a genetic condition like familial hypercholesterolemia, which alters how your body processes cholesterol. For everyone else, eating one or two whole eggs per day fits well into a healthy diet. The key lies in how the eggs are cooked. Choose boiled, poached, or lightly scrambled over deep-fried or overly oily preparations.

Ask yourself this: Are you skipping eggs based on outdated beliefs? It’s time to welcome them back to your plate without guilt.

Myth 7: Detox Diets and Juices Cleanse Your Body

“Start your day with celery juice and cleanse your system.” If that sounds familiar, you’re not alone. Across India, detox juices, extreme fasts, and elaborate “cleansing” routines have spiked in popularity. They promise to flush out toxins, shed weight, and leave you glowing from within.

Here’s the truth: the human body doesn’t need help detoxing — it’s designed to do it on its own, every single day.

Your Built-In Detox System Is Powerful

The liver, kidneys, lungs, skin, and digestive system work tirelessly to eliminate waste and neutralise harmful substances. That’s not opinion — it’s biology. The liver, for example, uses enzymes from the cytochrome P450 family to convert toxins into water-soluble compounds, which are then excreted via bile or urine. The kidneys filter around 50 gallons of blood daily, selectively reabsorbing essential nutrients and ushering out waste. Even your lungs expel volatile toxins when you exhale.

These organs work in coordination, and they don’t shut down unless there’s actual damage or disease — in which case, a juice cleanse won’t save the day.

Why Juice Cleanses and Detox Diets Fall Short

Detox diets often involve consuming only vegetable or fruit juices for days. While this might seem harmless, these regimens can backfire, especially when prolonged. Here’s why:

• Severe calorie restriction: Cutting down to just 500–800 kcal per day, which is quite common on juice cleanses, disrupts metabolic function and slows down energy production.
• Nutrient imbalance: Most cleanses lack adequate protein and fat. Your liver needs amino acids from protein to perform phase 2 detoxification. Without them, detox slows down — not speeds up.
• Loss of muscle mass: Especially in low-protein plans, the body begins breaking down muscle tissue to meet its needs. That’s not health — it’s catabolism.
• Blood sugar spikes: Fruit-based juices are high in fructose. Without the fibre from whole fruits, they raise blood sugar quickly, stressing the pancreas and often leading to fatigue or irritability.

Ask yourself this: if a detox truly worked, why does the body flush it out as soon as you resume normal eating?

Support Natural Detox — the Smart Way

The most effective way to assist your body’s natural detox system is through sustainable, nutrient-dense eating habits. You don’t need a “miracle” juice shot; you need real, whole foods. Here’s what makes a difference:

• Cruciferous vegetables like broccoli, cabbage, and cauliflower activate liver detox enzymes and assist in removing excess hormones.
• Hydration keeps the kidneys functioning optimally, aiding in the removal of urea, creatinine, and other wastes.
• Fibre from whole grains, fruits, and legumes binds to toxins in the gut, helping excrete them with your stool.
• Antioxidants — vitamins C and E, selenium, and polyphenols — protect tissues from oxidative stress during detoxification reactions.

Your body is smarter and more capable than any juice bottle claims to be.

Instead of chasing quick fixes, focus on everyday nourishment. That’s how detoxification thrives — silently, efficiently, and without a marketing label.

Myth 8: Skipping Meals Can Help with Weight Loss

At first glance, skipping meals might seem like a shortcut to weight loss. After all, fewer meals should mean fewer calories, right? But that’s not how the human body works. Weight management is closely tied to how your metabolism functions—and leaving your body without fuel for extended periods can actually do more harm than good.

How Meal Skipping Slows Down Metabolism

When you consistently skip meals, especially breakfast, your body interprets it as a sign of food scarcity. In response, it shifts into an energy-conservation mode. This means your resting metabolic rate drops, and the body burns fewer calories to preserve energy for essential functions. According to a 2014 study published in the journal Metabolism, individuals who skipped breakfast experienced increased insulin resistance and reduced energy expenditure throughout the day compared to those who ate a balanced morning meal.

In addition, skipping meals can disrupt blood sugar levels and lead to increased cravings later in the day. Rather than promoting controlled eating, it increases the likelihood of overeating, especially foods high in refined carbohydrates or sugar.

The Hidden Consequences on Weight and Health

When the body is deprived of regular sustenance, several counterproductive things happen:

• Muscle loss: Without adequate energy, the body may break down muscle mass for fuel, which in turn lowers overall metabolic rate even further.
• Increased fat storage: Skipping meals can prompt the body to store more fat during the next feeding as a protective mechanism against perceived starvation.
• Digestive distress: Irregular eating patterns can affect the digestive system, leading to bloating, acidity, or constipation.
• Cognitive decline: Glucose is your brain’s primary fuel. Extended fasting can impair focus, concentration, and mood.

Ironically, these physiological responses create a cycle that makes sustained weight loss more difficult—not easier.

Research-Backed Weight Loss Strategies That Actually Work

So, what’s more effective than skipping meals? Consistency and nourishment. Scientific evidence supports sustainable approaches that nourish the body while promoting fat loss. Here’s what proves effective:

• Balanced meals at regular intervals: Eating every 3–4 hours helps regulate blood sugar and insulin levels, which supports fat metabolism.
• Protein-rich breakfasts: Including proteins like eggs, paneer, or moong dal cheela in the morning helps curb cravings later in the day. A 2013 study in the American Journal of Clinical Nutrition showed that high-protein breakfasts significantly reduce evening snacking in overweight individuals.
• Mindful portion control: Instead of eliminating meals, focus on internal hunger cues and appropriate portion sizing.
• Smart snacking: Choosing nuts, yogurt, or fruit between meals can keep the metabolism active and prevent overeating later.

For anyone trying to lose weight, the key lies not in eating less, but in eating right, regularly, and mindfully. Weight loss is a metabolic process, not a punishment. Feed your body—not starve it—and it will respond accordingly.

Myth 9: White Rice Leads to Diabetes and Is the Inferior Grain

White rice might be the most misunderstood staple in Indian households today. With every health fad pushing brown rice or quinoa to the forefront, white rice has been unfairly labelled as a ‘bad carb’, particularly accused of being a major contributor to diabetes. Let’s unpack the truth behind this claim with a closer look at science and context.

White Rice and Diabetes: The Relationship Is Not That Simple

Yes, white rice has a high glycaemic index (GI), which means it can spike blood sugar more rapidly than low-GI foods. But assigning blame to one single food item within a whole diet oversimplifies how diabetes develops.

Several studies, including a large-scale 2012 meta-analysis published in the British Medical Journal, showed a potential association between high white rice consumption and the risk of type 2 diabetes. However, this study also acknowledged the complexity of confounding factors such as overall dietary patterns, lifestyle, and physical activity levels. It couldn’t isolate rice as the sole cause.

In fact, recent research from the PURE (Prospective Urban Rural Epidemiology) study published in 2020 in the journal The Lancet included data from over 130,000 individuals across 21 countries. It found no statistically significant association between white rice intake and increased risk of diabetes, cardiovascular disease, or mortality—especially when rice consumption was part of a balanced diet.

Nutritional Value: Is White Rice Really Inferior?

White rice provides essential energy in the form of carbohydrates, along with some protein, iron, and B-vitamins—especially when fortified, as is common in many regions. It is low in fat, easily digestible, and serves as a safe option for individuals with digestive issues, food intolerances, or recovering from illness.

Compared to brown rice, white rice has had the bran and germ removed, which does mean a reduction in fibre, magnesium, and certain antioxidants. However, the notion of it being nutritionally void is false. For daily energy needs and compatibility with Indian meals, white rice performs well. In fact, its softer texture and lower fibre content make it suitable for individuals with digestive sensitivities.

Rather than vilify white rice, the focus should shift towards balance—how it’s prepared, what it’s eaten with, and in what quantity. Combined with high-fibre vegetables, pulses, and healthy fats, white rice does not dramatically raise blood sugar when part of a full meal.

Think About The Bigger Picture

• What does the rest of your plate look like? Adding vegetables, lentils, and a source of fat slows down glucose absorption.
• Are you physically active? Exercise significantly improves insulin sensitivity and reduces the impact of high-GI foods.
• How refined is your overall diet? A highly processed, low-fibre diet—not white rice alone—is a greater risk factor for insulin resistance.

So, the next time you’re scooping fluffy white rice next to your dal or sambar, remember: tradition and nutrition don’t have to be at odds. When eaten as part of a varied, balanced Indian diet, white rice is not only acceptable—it’s effective, enjoyable, and nourishing.