B. S. Wellness Myths Debunked Part 2

With roughly 50% of the US population pursuing “wellness” through various fads and supplements, it’s clear that many people are looking for ways to improve their health. A closer look at clinic demographics shows that over half of patients take at least one supplement, with a significant portion of adults over 55 focused on “heart health.” This surge in health-seeking behavior, unfortunately, has led to a rise in baseless wellness trends—a problem that needs to be addressed by debunking some of the biggest myths.

-> B.S. Wellness Myth #4: Gluten Free for a Healthy Me

Gluten can present a real problem for people with real conditions associated with it. Celiac disease, an autoimmune disorder, affects ~1% of the population. For people living with the condition, gluten intake damages cells in the small intestine. 

Non-celiac gluten sensitivity (NCGS) affects another ~6% of the population, and while the underlying cause isn’t completely fleshed out, it’s related to inflammation and carries overlap with multiple autoimmune diseases. Gluten predisposes sufferers to uncomfortable GI symptoms. Finally, ~0.5% of the population is allergic to wheat, and eating what you’re allergic to is generally a bad idea. 

Putting it all together, ~7.5% of the population should be avoiding gluten. For the rest of us, gluten avoidance adds no health benefit and runs the risk of introducing nutritional deficiencies. Gluten often comes from whole grains like rye, barley, and wheat, which contain fiber, folate (and other B vitamins), magnesium, and iron, all important for health. Whole grains help combat diabetes, heart disease, and certain types of cancers, and cutting them out removes these benefits. 

So, why do so many of us feel better when we cut out gluten? Popular gluten-free diets also cut out highly processed foods. Leave the processed foods out. Easy, peasy.

-> B.S. Wellness Myth #5: The Carb Conspiracy: Shout-Out to Atkins

The demonization of carbohydrates is old school made new again. Dr. Atkins popularized the myth in the 1960s and 70s, and the South Beach and Keto diets remixed it. Carbs raise insulin levels, and insulin promotes fat storage. No wonder the remixes are hits too. It “makes sense.”

The problem? It’s not that simple (if only). Carbohydrates come in many forms. Your body deals with an apple differently than it deals with a sugary soda. Both are full of carbs. Why does an apple a day keep the doctor away but sodas don’t? 

Refined carbohydrates fall under the ultra-processed foods category. Your body chews through the energy quickly, blood sugar rapidly spikes, and they taste good, leading to overconsumption and weight gain. Complex carbohydrates, on the other hand, are found in fruits, vegetables, whole grains, and legumes. The body processes these slowly, giving sustained energy, steady blood sugar levels, and a feeling of fullness. Basically, you eat less, so you gain less.  

So, drop the carb phobia. Just pick the right kind.

-> B.S. Wellness Myth #6: Fat Phobia

Eating high-fat foods must mean you get fat, right? And doesn’t fat build up in your heart arteries? 1 + 1 is looking like 2 so far. 

Just like carbs, fats come in different forms. Saturated and trans fats are unhealthy and do contribute to heart disease. Unsaturated fats, though, actually protect against heart disease. If that’s not enough, all the weight loss evidence from fat restriction shows it only works if you restrict calories, just like any other weight loss diet. It’s not the fat causing the weight gain. It’s the calories.

So, eat healthy mono and polyunsaturated fats like avocados, nuts, fish, and olive oil, and stay away from the trans and saturated fats from ultraprocessed foods. 

The world of wellness is often filled with appealing shortcuts and quick fixes. But as we’ve seen, many of these “solutions” are based on myths, not science. The truth is, genuine wellness comes from proven, consistent habits—not trendy fads. So before you jump on the next wellness bandwagon, remember to question the claims, consult your doctor, and focus on what’s truly healthy for you.