Smart Scrolling: How to Identify Reliable Nutrition Advice on Social Media
by Mandy Megan Conyers-Smith
Confused about the nutrition advice on social media? You’re not alone. Even as a dietitian, I find myself overwhelmed by the sheer volume of nutrition information shared across popular platforms. Thankfully, my training equips me with the skills to sift fact from fiction, but it certainly keeps me busy! When scrolling through your social media feed, it’s easy to come across countless nutrition tips and diet advice. However, before taking any of it to heart, it’s crucial to understand the source and the science behind it. In this blog post, I hope to help you navigate the maze, arming you with essential tips to discern reliable nutrition information that can genuinely benefit your health.
Why It’s Hard to Find Reliable Nutrition Advice on Social Media?
Social media is a huge platform where pretty much anyone can share their thoughts, experiences, or opinions on any topic. Here, passionate influencers often share advice that may lack grounding in formal nutrition education. The allure of quick fixes and sensational health claims can overshadow substantive, evidence-based advice, attracting millions in search of rapid results or just answers. Unfortunately, following such unverified advice can lead not only to wasted resources but also to significant health issues. This highlights the critical need for vigilance in evaluating the sources of nutritional guidance.
Understanding the Quality of Research in Nutrition
Not all studies are created equal. Here’s a quick guide to the types of research and how much they tell us:
| Types of Research | Summary |
| Systematic Reviews and Meta-Analyses | These studies are at the top because they analyze data from many different studies, offering a broad view and reliable conclusions. For example, researchers might analyze several studies (not just one) on omega-3 fatty acids to determine their overall impact on heart health, concluding that this nutrient can significantly reduce the risk of cardiovascular diseases. |
| Randomized Controlled Trials (RCTs) | These experiments randomly assign people to different treatment groups to compare results. They’re great for figuring out if something actually causes or influences a specific effect. For instance, a study might look at the effect of a certain diet on blood pressure by randomly assigning one group to eat a diet high in fruits and vegetables, while another continues with their usual diet (most likely lower in fruits and vegetables), aiming to observe changes in blood pressure over time. |
| Cohort Studies | These studies observe groups of people over time but are less powerful for proving cause and effect. For example, researchers might track a group that adheres to a Mediterranean diet over several years to study correlations with health outcomes like heart disease and longevity. Here, researchers don’t use treatment groups, so it’s hard to be sure if the results are caused by the diet alone, a combination of diet with other factors, or something else. |
| Case-Control Studies | These studies compare individuals with a condition to those without to look for common factors. For example, comparing dietary patterns of individuals with type 2 diabetes against those without to identify potential dietary risks or protective factors. These studies might not always be reliable because sometimes people don’t remember what they ate in the past very accurately. Also, these studies can’t prove that one thing actually causes another; they just show that things might be related. |
| Cross-Sectional Surveys | These surveys collect data from a population at a specific point in time to find correlations. For example, a survey might be conducted to see how many people eat breakfast every day and correlate it with their general health status. While useful for spotting trends, these surveys can’t establish what causes what, as they do not track changes over time or the sequence of events. |
| Case Reports | These are detailed descriptions of individual experiences with specific medical or health interventions. For example, a report might document the health journey of an individual who experienced significant weight loss after adopting a gluten-free diet. These reports provide deep insights into one person’s experience but can’t be generalized to predict outcomes for everyone, as individual factors vary greatly. |
| Expert Opinion | This type of evidence comes from individuals with extensive experience and expertise in the field. For example, a nutrition and fitness expert may write about the benefits and considerations of ketogenic diets based on their professional practice. However, what experts believe can be influenced by their personal views and experiences, which might not apply to everyone. |
| Animal Research and Laboratory Studies | These studies involve conducting experiments on animals to understand biological processes, test new treatments, and investigate diseases before human trials. It’s essential for gaining initial insights into treatment safety and effectiveness. While these studies can be valuable in the field of research, they are considered less directly applicable to human health until confirmed in human studies. |
Tips for Checking Nutrition Facts on Social Media
Information on social media may come from the various types of research provided above, but the person sharing the research may not fully understand the limitations of the type of research they are quoting or gaining their opinions from. So, to sum things up, here are some tips for checking nutrition facts on social media. When learning about nutrition on social media, ask yourself the following questions:
1. Who is giving this advice?
Check Qualifications: Always verify the qualifications of the person offering nutrition advice. Credentialed and regulated health care professionals such as Registered Dietitians (RDs) are formally educated in nutrition and are obligated to share sound nutrition information and adhere to ethical standards.
2. What is the evidence supporting this advice?
Evidence-Based Information: Trustworthy nutrition experts base their recommendations on good scientific evidence, not anecdotes or personal testimonials. Most importantly, they don’t present opinions as facts. Always check if a nutrition claim mentions what kind of study supports it and look for links to reputable journals. Look for references (checking for the type of research conducted), peer-reviewed studies, or guidelines from reputable health organizations, ensuring the information is both accurate and up-to-date.
(What are peer-reviewed studies? These are scientific papers reviewed by other experts in the field before being published. This process ensures the research is of high quality, reliable, and adds to existing knowledge).
3. Can I trust this source?
Transparency and Disclosure: Credible sources are transparent about any affiliations with food or supplement companies. They clearly disclose any conflicts of interest, ensuring their advice is unbiased and focused on health, not profits.
4. Is this advice practical and sustainable for me?
Practical and Sustainable Advice: Good nutrition advice promotes balanced eating habits that are maintainable long-term. It avoids extreme diets or unnecessary food demonization, offering flexibility to adapt to different lifestyles and personal needs.
Navigating the vast array of nutrition advice on social media doesn’t have to be daunting. By applying these tips, you can protect yourself from misinformation and make healthier choices based on sound science. Remember, in the sea of nutritional guidance, it’s smart to keep scrolling if you encounter claims that seem too good to be true or lack credible scientific backing. Always be cautious of advice that pushes extreme dietary restrictions without clear, evidence-based reasons, or that promotes products with little to no proven benefits. The key is to focus on advice that promotes general wellness, is backed by solid research, and aligns with your personal health goals and needs. When in doubt, ask your registered dietitian to help you navigate the science as it relates to your nutrition-related health goals.
References:
McKeever L. Overview of study designs: A deep dive into research quality assessment. Nutr Clin Pract. 2021;36(3):569-585. doi:10.1002/ncp.10647
Plogar S, Thomas SA. Experimental designs and intervention studies. In: Plogar S, Thomas SA, eds. Introduction of Research in Health Science. 5th ed. Edinburgh, UK: Churchill Livingstone; 2008:21-93.
Diekman C, Ryan CD, Oliver TL. Misinformation and disinformation in food science and nutrition: impact on practice. J Nutr. 2023;153(1):3-9. doi:10.1016/j.tjnut.2022.10.001.
Mandy Megan Conyers-Smith is a dietitian located in Beaumont, Alberta. She provides nutrition counselling on diabetes, digestive health, emotional eating, heart health, intuitive eating, mindful eating, and weight loss. She can be found at https://www.mandymeganrd.com/ for further information.
Images: From Unsplash and Pexels
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