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Do you start your mornings with detox water, flaxseeds, chia seeds, eat collagen for skin during the day and add a dose of magnesium for good sleep? If your answer is yes, you are not alone.
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The global health and wellness market stood at $1.4 trillion in 2024 according to a report by McKinsey, a multinational consulting firm. The report highlighted that people are prioritising wellness more than ever, and are looking for science-backed products.
How is wellness and nutrition a central narrative of our conversations these days? Clinical nutritionist Amita Gadre explained: “Today, the ultimate status symbol is health and vitality. Glowing skin, a high-energy lifestyle, and a fit physique are the new aspirations. And social media is the perfect stage for this display.”
However, in an information-filled world, people are struggling to understand nutrition science, an area of study that is already a complex subject.
A recent peer-reviewed study conducted on Indian students highlighted how “social media impacts an individual’s eating patterns by acting as a stimulus for immediate consumption of food, cravings and trying trends.” Another study from South Africa also found that social media is used to “access and implement nutrition information while showing the inability of participants to assess whether nutrition information on social media is evidence-based and correct.”
A simple Google search tells us what to eat or drink and how much, for our weight concerns, skin concerns or even conditions such as diabetes. However, this information is not always accurate, as it is sometimes not backed by strong scientific evidence, may promote conflicting views and could even distort scientific findings to promote one particular food item or product. “While social media has raised awareness, it has simultaneously created a “Wild West” of information that has deeply complicated the public’s understanding of nutrition,” said Ms. Gadre.
So what is the science behind nutrition and food?
Eating five oranges will not give you glowing skin overnight
Multiple videos and posts tell how us carrots can help improve increase eyesight, certain seeds can help reduce weight, drinking eight glasses of water helps flush toxins and eating oranges can give one a glow from within.
These claims are misleading.
Let us first understand how our body absorbs food. Food is broken into our digestive system when we eat. It starts in the mouth with enzymes in saliva, then moves to the stomach where acids and more enzymes break things down further. The real action happens in the small intestine: this is where nutrients are absorbed through the intestinal lining and enter the bloodstream.
Vikrant Ghanekar, scientific officer, Biology Cell at Homi Bhabha Centre for Science Education explained that the small intestine has an extensive supply of blood vessels to facilitate the uptake of nutrients. He added that “excess vitamins, minerals may not give immediate benefits because water-soluble vitamins (Vitamin B and Vitamin C) are lost through body fluids [urine] and excessive oil-soluble vitamins can be harmful for metabolism. Regular supply through fruits and leafy vegetables is enough to maintain a balance,” he said.
Ms. Gadre explained how eating one food may not immediately impact our health. “Take Vitamin C as an example (from oranges). It is water-soluble, so it is absorbed in the small intestine and carried in the blood. Your body takes only what it needs. The rest is excreted in urine. No amount of oranges can force your skin to glow instantly. Glow comes from a combination of hydration, healthy fats, protein and antioxidants, not just one vitamin. Also, absorption depends on gut health, the presence of other nutrients, and overall balance. So yes, eat your oranges. But also eat your dal, rice, ghee, sabzi, nuts – glow comes from nourishment, not gimmicks.”
Similarly, the much-talked about link between carrots and eyesight has some basis, but “there’s nothing magical about the carrots alone”. According to the University of Utah, “Carrots are a super source of beta-carotene—and that’s a start. But it takes a whole lot more to protect your irreplaceable vision.” Carrots benefit the eyes but they won’t reverse or improve vision conditions.
Food as a cure
What many struggle to understand or often misunderstand, is whether food can cure diseases or medical conditions. Krish Ashok, author of the book Masala Lab explained: “good food provides ingredients for the body’s immune system to function at its best (genetically determined) capacity. But beyond that, food cannot act like medicine.”
It is the same with seeds, spices and water. According to Ms. Gadre, kitchen ingredients such as carom seeds or fennel seeds (ajwain, dalchini, jeera, saunf) are great in culinary doses and have traditional digestive benefits. When asked if they could help lose weight, she said, “To expect them to cure obesity or diabetes is taking it too far. Superfoods don’t undo overeating or inactivity. Weight loss and metabolic health require exercise, stress and sleep management and calorie balance.”
Commenting on daily water requirements, she said, “Hydration is vital, but that 8-glass rule is generic. Overhydration can lead to electrolyte imbalance. A good rule of thumb: drink when you’re thirsty, sip more in hot weather or after workouts, and observe your urine color – pale yellow is ideal. Water doesn’t flush toxins.”
The internet’s latest obsession
A simple keyword search – ‘how to lose weight’ unwraps a whole lot. Search results lead to multiple videos explaining how to lose weight with the help of ‘natural ozempic’. These videos say that a concoction of vegetables such as cucumber, celery, and bitter gourd constitute ‘Nature’s Ozempic’ and claim that this can lower blood sugar and melt fat.
Ozempic is an antidiabetic and anti-obesity medicine which is prescribed under medical supervision for weight management.
There are multiple videos promoting juices of certain vegetables and drinking these on empty stomach for weight loss. Ms. Gadre, commenting on this trend, explained: “There is no clinical evidence supporting these drinks for sustainable weight loss. Moreover, Ozempic is a prescription GLP-1 drug used for type 2 diabetes under strict medical supervision. You can’t DIY that with karela [bitter gourd].” She further warned that “Overconsumption of raw vegetable juices can cause bloating, nutrient imbalances, risk of kidney stones and even blood sugar dips if not combined with meals.”
Hazards of social media-related nutritional information
While social media promotes certain foods, it also creates fear around a few food products. This makes understanding what to eat and what not to, more complex.
Both sugar and carbohydrates have earned a bad reputation on social media. And while too much of either can be detrimental, many take extreme measures to curb it from their diets. The Mayo Clinic prescribes: “people need at least 130 grams of carbohydrates every day to meet the body’s energy needs.” A Johns Hopkins blog post on sugar explains, “Our bodies run on sugar. Removing natural sources of sugar and other carbohydrates from your diet — fruits, dairy products and grains — is not a healthy choice”. Diets that cut out all carbohydrates and sugars, such as the ketogenic diet, can be harmful to your health, it says.
Ms. Gadre added: “Social media thrives on black-and-white thinking. Nutrition science is all about context, dose, and individuality. Is sugar “bad”? It depends. A spoonful in your chai is vastly different from drinking a litre of soda. The diet that worked for a 22-year-old actor in Bollywood is unlikely to be the right fit for a 45-year-old working mother in Delhi. Genetics, the gut microbiome, lifestyle, stress levels, and cultural background all determine what works for you.“
A peer-reviewed study conducted in Australia highlighted how social media can be is an unreliable source of nutrition information. It concluded: “Nutrition-related information published by influential Australian Instagram accounts is often inaccurate and of suboptimal quality.”
The nuances of nutrition science
When it comes to a nuanced understanding of nutrition science, randomised controlled trials are the gold standard to understand how and why certain foods get easily absorbed by the body. But a lot of claims are based on observations and observational studies, and therefore cannot be applied to everyone.
A study by the American Diabetes Association explores what makes nutrition research so difficult to conduct and interpret. It states: “observational studies have been used to track dietary intake in large numbers of participants and can be used to track such data over many years. Observational studies are not carefully controlled like clinical trials, so their results may be less reliable.” The study also highlights that reporting of nutrition research findings can be confusing.
So how do you navigate nutritional misinformation?
Here are some tips that may help:
Follow verified accounts and check the credibility of the person posting the video.
Do not follow anything online blindly. Always verify – cross check, read and use multiple sources.
Beware of fad diets, easy solutions and seemingly magical remedies.
If in doubt, or if you have an existing medical condition, always consult your doctor before starting or stopping anything.
(Nabeela Khan is is a Delhi-based health and science journalist. nabeelainayati@gmail.com)
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