Spotting red flags online

In today’s world of nutrition advice, it’s easy to get overwhelmed, and misled. From bold claims backed by little evidence to quick-fix promises that sound too good to be true, not everything you read (or watch) is reliable.

Many nutrition influencers only skim the abstracts of studies - missing crucial context or limitations of the evidence. So how do you work out how to trust? Read on for common red flags and evidence-based sources!

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There are 3 main types of misinformation to watch out for:

1.  Lack of Scientific Rigour or Misuse of Science

   
   

   • Poor quality scientific studies – e.g. “Causes cancer in rats at mega-doses".

   • Relies on personal testimonials over credible scientific sources – e.g. “You need to try Paleo too/cut out gluten and dairy.”

   • Pushes supplements or tests without solid evidence – “Take this before doing the basics.”

   • Doesn't admit they were wrong or have changed their mind based on evidence – “I've built my brand on this - I'm not backtracking .”

     
     
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     Women are not rats - or a small men. What sort of group does the research paper study?

2. Appeals to Emotion or Nature Over Evidence

   
   

   • Appeal to nature fallacy – “Chemicals are bad, nature [also chemicals] is good.”

   • Promotes anti-science/conspiracy language and buzzwords – “This cleanse will flush out all the toxins – doctors don’t want you to know.”

   • Demonises or glorifies specific foods or nutrients – “Seed oils/carbs/fats are to blame.”

   
   
   
   

   

   Everything is a chemical - even water. Dose, context, and individual response matters. Natural doesn't equate to "safe" nor synthetic "dangerous"

3. Questionable Authority and Marketing Tactics

   
   

   • Lacks recognised credentials – e.g. “Wellness coach,” documentary host, “Goddess,” or doctor/scientist with no formal training in nutrition.

   • Promises quick fixes or cure-alls – “Lose 10 pounds in 7 days.”

   • Ignores individual differences in nutrition; no nuance – “This diet works for everyone, no exceptions.”

     
     
   
   

There really are no magic weight loss hacks, and healthy people don't need to over-monitor metrics.

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Who to believe?

Bear in mind the following when considering evidence:

• Good communicators will admit when the science is still evolving

• Systematic reviews and randomised controlled trials (RCTs) are gold-standard research.

  
  

And yes - whether the advice comes from a nutritionist, influencer, or ChatGPT, we need to ask: What’s the source? How strong/high level is the evidence?

Too much? Just follow the evidence-based accounts I’ve listed below - it’s easier!

• Dr Idz (Dr Idrees Mughal)

  • Medical doctor & nutrition MSc 📲 @dr_idz

    
    

• Sarah Ballantyne

  • Medical biophysicist, formerly Paleo advocate turned evidence-based educator 📲 @drsarahballantyne

    
    

• Dr Lauren Semple

  • PhD in Nutrition & Metabolism, science communicator 📲 @drlaurenscs1

    
    

• Dr Nicola Guess

  • Registered Dietitian, King’s College London lecturer, type 2 diabetes researcher 📲 interviews and podcasts only

    
    

• Pixie Turner (ANutr, MSc)

  • Registered Nutritionist & author focusing on food psychology and media myths 📲 @pixienutrition

    
    

• Alan Flanagan (PhD candidate, MSc Nutritional Medicine)

  • Science communicator focused on critical thinking in nutrition science 📲 @thenutritional_advocate

    
    

• Dr Adrian Brown

  • Registered Dietitian, UCL researcher in obesity and chronic disease 🐦 X: @brownadey

    
    

• Dr Joshua Wolrich (MSc MBBS MRCS, ANutr)

  • NHS doctor & nutritionist, “Food Isn’t Medicine” author, Health at Every Size (HAES advocate)

If you would still like guidance - get in touch. I am here to help!

Lizzie