Nutrition myths vs facts

Direct answer: Many nutrition myths take one true detail and stretch it. ICMR-NIN's 2024 guidelines say carbohydrates should supply 50–55% of daily energy, fats carry vitamins A, D, E and K, and pulses provide protein. The pattern of your whole diet matters more than any single food or nutrient.

Myth: carbs are bad for you?

Fact: ICMR-NIN suggests 50–55% of total calories from carbohydrates, 10–15% from protein and 20–30% from fats. Variety of carbohydrate sources (whole grains, millets, pulses, vegetables) matters.

Myth: all fat should be avoided?

Fact: fats carry the fat-soluble vitamins and essential fatty acids. ICMR-NIN advises limiting cooking oils and saturated fat (butter, ghee) and avoiding partially hydrogenated oils (vanaspati).

Myth: you only get protein from meat?

Fact: pulses average 22.8g protein per 100g raw weight in ICMR-NIN's table, and combining cereals or millets with pulses provides most amino acids.

Myth: 'no added sugar' means no calories?

Fact: energy comes from carbohydrate, protein, fat and fibre too. Check the energy line (Module 6).

FAQ

Where can I check nutrition facts?

ICMR-NIN's Dietary Guidelines for Indians (2024) and FSSAI are reliable Indian sources.

Are protein bars needed to get protein?

No. Everyday foods like pulses, milk, curd, eggs, meat and fish supply protein, and most people can meet their needs from food.

Further reading

• What front-of-pack claims really mean

Sources

• ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Guideline 1 (energy split, PDF p. 22 / printed p. 5; Table 1.3, PDF p. 25 / printed p. 8; fats, PDF p. 26–27)