Debunking Diet Myths: What Science Says About Protein and Carbs

The fitness industry is full of myths that often seep into public health beliefs, and even major institutions like the NIH and CDC can reflect this confusion. Many popular myths revolve around protein and carbohydrates, though there is truth within each. Protein is essential for overall health, and limiting simple or processed sugars is important. Increasing evidence supports a whole-food, plant-forward, low-inflammatory, and Mediterranean-style diet. The EAT-Lancet diet is a prime example, emphasizing vegetables, fruits, whole grains, and limiting high-sugar and high-fat foods. Research shows that following this diet is associated with lower risks of sarcopenia and sarcopenic obesity, suggesting that one can maintain muscle mass and a healthy weight without consuming excessive meat or relying on processed foods (Chen et al., 2025). While myth-busting is becoming increasingly challenging, evidence is clarifying what constitutes a truly healthy, sustainable diet.

Chen, L., Liao, Y., Li, Z., et al. (2026). Association between adherence to EAT-Lancet diet and risk of sarcopenia and sarcopenic obesity in adults. International Journal of Obesity, 50, 229–237. https://doi.org/10.1038/s41366-025-01940-0