Health Literacy: How to Tell If a Nutrition Claim Is Actually Worth Paying Attention To
I often meet people interested in nutrition and health. Of course, it is the nature of my work. Some people keep up with the research and understand the topics they follow. Others have picked up information from social media, podcasts, friends, or a particularly convincing person online. And some of those people online are indeed convincing.
Here's what they often have in common: they feel confident that they know what's going on.
Coconut oil and beef tallow are healthy, but seed oils are bad. Organic food is healthier. GMOs are something we should avoid. Apple cider vinegar can supposedly fix just about anything from migraines to that rusty bolt that won’t budge.
Some of these claims contain a little truth. Enough that it isn’t easy to just dismiss them outright.
Others leave out important context. In nutrition, context always matters. I often say, “It depends…”
And some are simply misleading.
The problem isn't that people aren't intelligent. Many highly intelligent people have been misled by these claims.
Nutrition information can be complicated, contradictory, and presented in ways that make questionable claims sound convincing. Even people with advanced degrees can be misled, particularly when a claim confirms something they already believe. Confirmation bias is real.
FAQs About Nutrition Claims
How can I tell if nutrition information is reliable?
Look at who is sharing it, what evidence supports the claim, and whether reputable health organizations agree. Be cautious of exaggerated promises, personal testimonials presented as proof, and claims that leave out important context.
Is a nutrition influencer a reliable source?
Some are, and some aren't. Look at their relevant education and experience, whether they cite credible sources, and whether they distinguish research findings from personal opinions. A large following or confident delivery doesn't establish expertise.
How can I tell if a nutrition claim is misleading?
Watch for claims that promise quick fixes, suggest one food causes or cures multiple health problems, or label entire food categories as dangerous. Check whether the claim is supported by credible evidence and presented with appropriate context.
Do I need to read scientific studies to evaluate nutrition claims?
No. You can start with evidence summaries from reputable health organizations, universities, and government agencies. Look for sources that explain what the research shows, acknowledge limitations, and link to the evidence behind their conclusions.
Why does nutrition advice seem to change so often?
Nutrition science is complex, and research keeps evolving. Headlines may also exaggerate new findings or present preliminary research as a settled conclusion. Look at the overall body of evidence rather than changing your eating habits every time a new study makes the news.
That's where health literacy comes in.
What Does Health Literacy Mean?
Health literacy involves finding, understanding, and using health information to make informed decisions. It isn't simply knowing a lot about health. It's being able to evaluate the information in front of you and recognize when something doesn't quite add up.
And no, this doesn't mean you need to read scientific journals for fun or understand every detail of a research study.
It does mean recognizing that a confident person with a microphone, a compelling personal story, or thousands (even hundreds of thousands) of followers isn't necessarily a reliable source of nutrition information.
So, how do you sort through it all without spending hours researching every claim? Or emailing me about them.
Start by asking a few questions.
1. Who Is Making the Claim, and What Do They Want From You?
First, consider the source.
What are their qualifications? Do they have relevant training in the subject they're discussing? Someone who is knowledgeable about fitness, for example, isn't necessarily an expert in nutrition science.
Also, consider whether the person is selling something.
Are they recommending a supplement, a course, a special cooking oil, or an expensive testing package? Do they earn money when you use their discount code?
Selling something doesn't automatically make a person unreliable. I sell digital items on my website. But when someone tells you that everyday foods are “dangerous” and their product is the solution, it's worth taking a moment and asking a few more questions.
Look for information from reputable health organizations, universities, government agencies, and qualified professionals who can explain where their information comes from. The National Institutes of Health offers guidance on evaluating health information online.
What you're looking for: Relevant expertise, transparent sources, and a clear distinction between evidence and opinion.
2. What Is the Evidence, Beyond Someone's Personal Experience?
You've probably heard someone say, "I started taking this supplement, and my symptoms went away."
I'm glad they feel better. But does that tell us the supplement caused the improvement?
Not necessarily. Symptoms can change for many reasons. Other treatments, behavior changes, time, and even expectations can influence how someone feels.
Personal experiences can be meaningful, and I don't dismiss them, but they don't prove something works for everyone.
The same applies to online forums, mommy blogs, Reddit discussions, Threads, and bro science. These places can be useful for hearing people's experiences or finding questions worth exploring. They aren't substitutes for good evidence.
And saying "I did my research" doesn't tell us much. What did you look at? Who produced it? What did the information actually show?
You don't need to read every original research paper. Start with evidence summaries from reliable sources, such as professional health organizations, government agencies, and universities. Look for reviews that consider multiple studies rather than relying on one dramatic result.
What you're looking for: Evidence from more than anecdotes, with conclusions that match what the research actually supports.
3. Does the Claim Sound Too Good to Be True?
This is one of the easiest questions to ask.
Does a food supposedly cure multiple conditions?
Is a supplement going to “balance your hormones” (which isn’t a thing), eliminate “inflammation” (another catchy word with little meaning in our daily lives), improve digestion, and help you lose weight?
Does someone claim to have discovered what doctors and researchers have missed for decades?
Be skeptical.
Let's take apple cider vinegar. Some research has examined its potential effects on blood glucose and other metabolic measures. That doesn't mean it cures diabetes, melts body fat, or fixes every digestive problem. Evidence for one possible effect doesn't establish all the other claims made about it.
The same goes for claims about coconut oil and beef tallow being healthier simply because they're traditional or less processed.
Coconut oil and beef tallow contain substantial amounts of saturated fat. Research supports replacing some saturated fat with unsaturated fats for cardiovascular health. Seed oils, including soybean and sunflower oils, provide unsaturated fats. They aren't automatically harmful because they come from seeds or because of their processing. Trust me, suggesting that these are the source of all our ills is just simplistic.
I mean, consider what types of foods have these “seed oils,” and maybe that's the issue, not a single ingredient. Quick-serve restaurants and ultra-processed snack foods? Seed oils aren't what makes them unhealthy for us. I guarantee it. Switching fast-food French fry oil from canola to beef tallow won’t make those fries any better.
That doesn't mean you need to throw away your coconut oil or never cook with beef tallow. It means the health claim deserves more scrutiny than a catchy social media post provides. The American Heart Association explains the evidence on cooking oils.
What you're looking for: Specific, realistic claims that acknowledge limitations, rather than promises of dramatic results or a single solution to multiple problems.
4. Are You Getting the Full Story?
Nutrition claims often take one piece of information and stretch it well beyond what it can tell us.
Consider organic food. Organic production has specific standards, and some people choose organic foods for environmental, farming, or personal reasons. But the label doesn't automatically mean a food is more nutritious in every respect.
Or consider GMOs. Genetic engineering is a method of developing certain crops, not a nutritional category that tells you whether a food is healthy or unhealthy. The USDA's list of bioengineered foods identifies crops available in bioengineered forms. When people say non-GMO wheat, or non-GMO this or that vegetable. Consider that there is no such thing as “GMO wheat” – it doesn’t exist. Therefore, ALL wheat is non-GMO. Or those bell peppers with the non-GMO label are pure marketing, since GMO bell peppers don't exist either.
So, if you see a Non-GMO Project Verified label item – it likely is non-GMO not because it is a product that has gone out of its way to be non-GMO, but because they know that with that label consumers will go out of their way to buy it because they think it is better, when the reality is that all similar products are also non-GMO, with or without that label. It is reasonable to ask what distinction that label offers really. A label can communicate a production-related standard without proving that the labeled food is nutritionally superior or that conventional alternatives are unsafe.
What you're looking for: Context. Does the information explain what a label, study, or finding actually means, and what it doesn't mean?
5. Do Other Reliable Sources Agree?
Before you change your diet or spend money based on a nutrition claim, check whether other credible sources reach a similar conclusion.
You don't need to search every journal database. Try a government health agency, a major medical or nutrition organization, or a university research center.
For example, the National Center for Complementary and Integrative Health offers guidance for evaluating online health information, including the importance of distinguishing evidence from testimonials and opinions.
If you find disagreement, don't assume one side must be lying. Look at what each source is saying. Are they discussing different outcomes, different populations, or different levels of evidence?
Science changes as evidence develops. Responsible sources explain uncertainty rather than pretending every question has a simple answer.
What you're looking for: Agreement among credible sources on the main evidence, with differences and uncertainties explained.
You Don't Have to Become a Nutrition Researcher
The next time a nutrition claim catches your attention, pause before accepting it or sharing it.
Ask yourself:
Who is making this claim, and are they qualified to discuss it?
Are they selling me something?
What evidence supports the claim beyond personal stories?
Does the claim sound exaggerated or promise too much?
Is important context missing?
Do other reliable sources agree?
You won't always find a clear answer immediately, and that's okay. Sometimes the honest answer is that the evidence is limited or still developing.
You also don't have to settle every nutrition debate. You can decide that a claim isn't convincing enough to change what you eat, buy, or recommend to someone else.
Most importantly, don't confuse being fooled by misinformation with being unintelligent. Nutrition is a complicated field, and misleading claims often appeal to our concerns, values, and desire to make good decisions.
Being health literate doesn't mean knowing everything. It means knowing how to question what you hear, look for better information, and recognize when a claim hasn't earned your trust.
