Eating more healthily will make be on most of our lists for 2025’s New Year’s resolutions. Social media is exploding with information on healthy recipes, food swaps and products to improve our diets.
But with so much information and contradictory advice available online, it’s hard to know what’s true or false when it comes to nutrition.
Dr Carrie Ruxton, dietician and advisor to the General Mills fibre campaign, sheds light on the biggest healthy eating myths to ensure you have all the right info to stay healthy this January.
Myth 1: You need to eat breakfast as soon as you wake up
We’ve all heard that breakfast is the most important meal of the day. But according to Ruxton, it’s not necessary to eat it as soon as you wake up.
Although breakfast does provide an opportunity to fuel your day, some research suggests that it’s not the most important of your three meals.
“Breakfast foods like whole grain breakfast cereals are amazing, and they’re good for appetite,” she said.
However, she doesn’t eat first thing in the morning, but waits until 11am to have her breakfast.
Myth 2: Fibre is only for regular bowel movement
Fibre has got a lot of health benefits, but these go beyond having more regular bowel movements. It also helps to control your blood sugar.
“It also reduces your blood cholesterol and reduces your risk of heart disease and diabetes,” Ruxton confirmed. “Fibre promotes healthy gut microbiota. That’s the bacteria that live in your gut, and that itself can improve your immune function, mood, brain health and also increase calcium absorption in your gut. So you end up having stronger bones.”
Foods such as whole grains, beans, pulses and snacks with fibre in them such as nuts are all recommended.
Myth 3: Smoothies cause a spike in blood sugar
Social media has seen a trend of people wearing glucose monitors in their arms, saying their blood sugar spiked after drinking smoothies. But Ruxton warns us not to believe everything you see online.
One Soka University of America study found that drinking blended fruit caused less of a blood sugar increase compared to eating it whole.
Ruxton says this could be due to the tiny seeds in berries. “When you blend those, it actually slows down the absorption of the sugar in the fruit and you end up having a lower blood sugar level.”
She also believes that glucose monitors aren’t accurate enough and they may “overexaggerate blood sugars”. A January 2025 study has backed this up, finding that some monitors exaggerated blood sugars by more than three times in comparison to a finger prick blood sampling.
Myth 4: You shouldn’t drink tea before bed
Lots of advice says to drink your last cup of tea at least 6 hours before bedtime as it’s too stimulating, but Ruxton says this may not be true.
With less than half of the caffeine you would find in a cup of coffee, tea also contains an amino acid called L-Theanine, she notes.
“The combination of L-Theanine and caffeine actually relax people.”
A 2023 study found that people who had a regular black tea or a herbal tea in the evening actually sleep much better.
“That’s because of the L-Theanine and also the polyphenols which are plant compounds that help us relax and give a more calm mood,” Ruxton explained.
Myth 5: Carbs are bad for you
Carbs are not the enemy. They “actually have got one of the lowest calorie levels per gram per serving. You get [approaximately] four calories per gram”, Ruxton said.
“You get nine calories per gram of fat and seven in alcohol, so carbs are actually low calorie density.”
According to Ruxton the demonisation of carbs has more to do with what people are pairing with their chosen carb. For example, it’s not the burger bun that’s increasing your calories – it could be the cheese, sauce and added toppings.
Make sure to keep these myths in mind when making healthier choices this January.
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