From skipping mangoes because you’re diabetic to avoiding curd during a cold—many of us have shaped our eating habits around what we hear from friends, family, or influencers online.

But health experts at AIIMS Delhi say it's time to stop letting myths decide what's on our plate.  At a special awareness conference held by the IAPEN India Delhi Chapter—a group of top dieticians and nutritionists—doctors stressed the need to follow science-backed information rather than unverified claims. They warned that blindly following popular diet trends on social media could do more harm than good. 

“Food myths are everywhere—we must challenge them with facts,” says AIIMS Professor Prof. N.R. Das, from the Department of GI Surgery at AIIMS, shared that many commonly held food beliefs are not supported by scientific evidence. 

“People often avoid healthy foods like bananas or curd during fever or cold based on age-old myths. But there’s no scientific proof that these foods are harmful in such conditions,” he said.  Prof. Das emphasized that nutrition should be about what your body needs, not what someone says online or in a forwarded message. “We need to be more aware and question what we hear. Trust facts, not fear,” he added. 

“Social media is not your doctor,” experts caution Ms. Shilpa Thakur, General Secretary of IAPEN India Delhi Chapter, raised concerns about the growing influence of social media on people’s food choices.  “Many people trust influencers more than qualified professionals. If someone online says that diabetics can eat mangoes freely, people start doing it without understanding how their own body works,” she explained.  This kind of one-size-fits-all advice, she warned, can be dangerous and misleading. 

Misleading labels and processed food traps Ms. Anita Jatana, Vice President of the chapter, pointed out that even food packaging often tricks consumers. “Some packets say ‘multigrain’ but actually contain very little of it. People assume they’re eating healthy, but the reality is far from it,” she said. 

Prof. Das also warned about sugary packaged drinks. “Most fruit juices sold in the market are just sugar and flavoring. They don’t have the benefits of real fruit,” he said. He advised people to choose whole fruits instead for better nutrition.  Trust science, not trends The event served as a powerful reminder: before you change your diet based on something you read or saw online, ask if it’s backed by science.

The experts encouraged people to consult qualified nutritionists and doctors for personalized advice—rather than relying on unverified tips.   Because when it comes to your health, believing in evidence—not opinions—can make all the difference.