In today’s world there is no dearth of choice for people when it comes to what they consume. Food companies are marketing their products with health claims like “high in protein,” “fiber-rich,” “whole grain,” “guilt-free,” “great for workouts.” But how many of such products actually live up to their promises?
The reality is, many food products that claim to be “healthy” are far from what they claim to be. From peanut butter to multigrain bread, digestive cookies to protein bars, and even instant atta noodles. — clever branding often don’t tell the truth and mislead the consumers into making choices that may hinder rather than help their fitness and wellness goals.
In this article, sports nutritionist Anuja Patel breaks down five common nutrition myths that continue to misguide health-conscious individuals, especially athletes and active people. With science-backed facts and practical insights, this article aims to help you see through the marketing “fog” and help you make an informed choice.
# Myth 1
Peanut butter is very healthy and rich in protein, making it ideal as a regular protein source or pre-workout food.
# Fact
Peanut butter does contain protein, but calling it a “high-protein” or “ideal pre-workout food” is misleading!
Calories 190–200 kcal
Protein ~7–8 g
Fat ~16 g (mostly monounsaturated fats)
Carbohydrates: 6 g (with 2g fiber) Sugars: 3 to 7g (can be higher in commercial brands)
#Why it’s misleading:
Commercial varieties may contain added sugar, salt, and hydrogenated oils
Incomplete amino acid profile (low in methionine)
High in fats (~16g), which can slow digestion if eaten right before a workout
#Verdict: Good as a complement to a meal, but not ideal as your main protein or pre-workout snack.
Also Read: Decoding Sports Hernia: Why Suryakumar Yadav’s Injury Is A Crucial Conversation For Athletes
# Myth 2
Brown or Multigrain Bread is Always a Healthy Choice !
#Fact
Many brown or multigrain breads are just white bread in disguise, colored with caramel or molasses.
#Why it’s misleading:
While the term *“brown bread”* may suggest a healthier alternative to white bread, it often masks a marketing illusion. Many commercial brown breads are made from refined wheat flour and merely colored with caramel or molasses to give the appearance of whole grain content. Similarly, the label *“multigrain”* simply implies the presence of more than one type of grain – such as wheat, oats, barley, or corn – but does NOT guarantee that these grains are used in their whole, unrefined form.
From a nutritional standpoint, the key differentiator is whether the bread is made from 100% whole grains, which retain the bran, germ, and endosperm – the three components of the grain that provide dietary fiber, essential fatty acids, B-vitamins, and various phytonutrients. In contrast, refined flour loses up to 75% of these nutrients during processing.
For athletes and active individuals, this distinction is critical. Whole grain breads have a lower glycemic index as compared to refined flour breads, leading to more stable blood glucose levels and sustained energy release – crucial for endurance, performance, and recovery. They also contribute to better digestive health, satiety, and long-term metabolic benefits.
#Verdict:
Not all brown is better. Choose real whole grain, not marketing hype.
# Myth 3
Digestive or Oats Cookies Are Healthy Snacks better than biscuits.
# Fact:
Most digestive or oat cookies are loaded with maida, sugar, and unhealthy fats, just like regular biscuits.
#Why it’s misleading:
These digestive oats and cookies have refined flour (maida). This flour is stripped of its bran and germ, removing the bulk of the fiber, B-vitamins, and micronutrients, resulting in a product with high glycemic index that can rapidly spike blood sugar levels. Further these cookies have palm oil and hydrogenated fats. Chronic intake of these fats has been linked to increased LDL (bad) cholesterol and a higher risk of cardiovascular diseases. Finally, there are misleading claims regarding fiber content. The actual amount of dietary fiber is often negligible – especially when whole grain flours or bran are used in minimal quantities for label claims rather than nutritional benefit.
#Verdict:
For athletes and health-conscious individuals, consuming these cookies regularly can lead to unstable energy levels, poor satiety, and metabolic inefficiency, which counteracts the goals of sustained energy and recovery. Moreover, these snacks do not provide the micronutrient density or functional benefits expected of true health foods.
# Myth 4
All “Protein Bars” are good for recovery.
#Fact
The term protein bar is often misleading. Many commercial bars marketed as healthy snacks or recovery foods are high in sugar, refined oils, and low-quality protein, with little nutritional benefit for post-workout recovery. A closer look reveals that many of these products are nutritionally similar to candy bars.
#Why it’s misleading:
These “protein bars” have low protein content. The bars have only 6–10g of protein, which is insufficient for muscle recovery in most adults post-exercise. The bars also have excessive sugar and high fructose corn syrup. The syrup offers empty calories and is rapidly absorbed, causing blood sugar spikes and crashes — the opposite of what’s needed for stable post-workout energy. The bars are made of hydrogenated or partially hydrogenated fats. To increase shelf life and texture, many commercial bars include hydrogenated oils, which are sources of trans fats. These fats have been strongly linked LDL (bad) cholesterol and reduced HDL (good) cholesterol. This leads to higher risk of heart disease and systemic inflammation.
#Verdict:
Don’t fall for the “protein” label — check the actual numbers.
#Myth 5
Whole Wheat (Atta) Noodles Are a Healthy Instant Meal.
#Fact
Even if made with whole wheat, instant atta noodles are still ultra-processed and low in nutrients.
#Why it’s misleading:
These noodles have high sodium (800–1000mg/serving), low-quality protein, and often fried in unhealthy oils. This sodium causes water retention, increased blood pressure, and impairs post-exercise hydration.These noodles have poor protein quality and lack essential amino acids like lysine. For athletes and active individuals, complete protein sources are crucial. The noodles have high glycemic load which leads to rapid blood sugar spikes and crashes, impairing sustained energy during workouts or post-recovery meals.
#Verdict:
Atta noodles may be slightly better than maida ones, but they’re still not a nutritious meal — especially for athletes.
Written By: Anuja Patel
Edited By: Prakhar Sachdeo
About Anuja Patel: Anuja is a diet and sports nutrition consultant based out of Mumbai. She is also the co-owner of Chirayu The Fitness Hub.
