Healthy Eating - The Myths vs The Facts

As much as January is often the time for new beginnings and bold health resolutions, it’s February when the best intentions can start to fade. But healthy eating doesn’t need to be complicated or restrictive. With the right information, small, consistent changes can be far more effective than drastic overhauls. That’s why The Pantry is here to break down some of the most common myths around healthy eating and replace them with the facts.

1. You can only lose weight by cutting out carbs. MYTH!

Carbohydrates are the body’s preferred source of energy and play an important role in digestion, brain function, and physical performance. Cutting them out entirely can often lead to low energy levels, poor concentration, and unsustainable eating habits.

The healthiest way to lose weight is by having a sustainable calorie deficit (calories in - calories out), which should still be made up of carbohydrates, protein, fats, fruits, and vegetables, combined with regular physical activity.

2. Supplements should be the last resort. FACT!

Supplements are designed to supplement a healthy diet, not replace it. A well-balanced intake of whole foods across all food groups should provide most of the nutrients your body needs to function well.

In the UK, vitamin D supplementation during the winter months is commonly recommended due to limited sunlight. Beyond that, additional supplements should only be taken when advised by a medical professional, based on individual needs. More isn’t always better - and in many cases, you could be spending money unnecessarily.

3. You cannot be healthy unless you detox. MYTH!

Your body already has an incredibly effective detox system. The liver, kidneys, and lungs work around the clock to remove toxins and waste products.*

Many detox plans promise quick results, but what they usually deliver is short-term water-weight loss due to severe calorie and nutrient restriction. Rather than “cleansing,” these approaches can leave you feeling tired, hungry, and depleted. Supporting your body with regular meals, hydration, and whole foods is far more beneficial.

*Providing there are no existing conditions affecting these organs.

4. A healthy immune system stems from a healthy gut. FACT!

Around 80% of the immune system is linked to the gastrointestinal tract. A diverse, well-fed gut microbiome plays a key role in protecting our bodies and supporting our overall health.

Eating a variety of fibre-rich foods such as vegetables, fruits, whole grains, and legumes helps nourish beneficial gut bacteria. Including fermented foods and staying well hydrated can also support digestion and immune function over time.

5. Eating fat makes you fat. MYTH!

Dietary fat does not automatically lead to weight gain. In fact, healthy fats are essential for the body. Unsaturated fats and omega-rich foods support brain health, hormone production, and the absorption of key vitamins.

Fat also helps with satiety - meaning you feel fuller for longer - which can reduce unnecessary snacking. When consumed as part of a balanced diet, healthy fats are not something to fear, but something to include mindfully.

Healthy eating is about balance, not extremes. At The Hogarth Bar & Kitchen, you will find nourishing, flavour-led dishes made with quality ingredients, designed to support everyday wellbeing. Click here to explore the menu.