Food and Health Myths You Need to Stop Believing

Living with diabetes, high cholesterol, or fatty liver can feel overwhelming. There’s so much advice out there — and most of it sounds like you’ll never enjoy food again.
But here’s the truth: a lot of what you’ve heard simply isn’t accurate. And the best approach to managing these conditions doesn’t involve giving up everything you love. It involves understanding what actually helps — and building eating habits that work with your life, not against it.
Let’s break down the most common myths and get real about what the evidence says.

Myth 1: You Have to Give Up All Carbs

Carbohydrates have a bad reputation — but not all carbs affect your body the same way. The idea that people with diabetes or liver conditions must avoid all carbs is outdated and nutritionally unhelpful.
Your body uses carbohydrates as its primary energy source. Your brain alone requires approximately 120g of glucose per day to function. Cutting carbs too low can lead to fatigue, brain fog, irritability, and increased cravings — which often leads to overeating later.
What matters is the type, quantity, and timing of carbohydrates. Low glycaemic index (GI) carbohydrates release glucose more slowly into the bloodstream. Low-GI foods include rolled oats, wholegrain bread, potatoes, legumes, and most fruits. These options support more stable blood sugar levels compared to refined carbohydrates like white bread, sugary cereals, or soft drinks.
Pairing carbohydrates with protein, dietary fibre, and healthy fats further slows glucose absorption. A meal that combines these nutrients — like chicken with brown rice and vegetables — produces a more gradual blood sugar response than carbohydrates eaten alone.
For people with type 2 diabetes, carbohydrate management is one of the most effective dietary strategies for improving HbA1c levels. HbA1c measures your average blood sugar over the previous 2–3 months. An Accredited Practising Dietitian (APD) can help you find the right carbohydrate balance for your body — without stripping out the foods you enjoy.
And yes — that can still include pasta, rice, and warm toast with peanut butter.

Myth 2: You Can’t Eat Fat If You Have Fatty Liver or High Cholesterol

This sounds logical, but the science tells a different story. Not all dietary fats affect your liver or cholesterol the same way.
Saturated fats — found in processed meats, butter, cream, pastries, and fried takeaway foods can raise LDL cholesterol (the type linked to cardiovascular disease). Reducing saturated fat intake is one of the most evidence-based strategies for improving cholesterol levels.
Unsaturated fats, on the other hand, actively support heart and liver health. Monounsaturated fats — found in olive oil, avocado, and most nuts — help lower LDL cholesterol and raise HDL cholesterol (the protective type). Polyunsaturated fats — including omega-3 fatty acids from oily fish, walnuts, and flaxseeds — reduce inflammation and support cardiovascular function.
For people with non-alcoholic fatty liver disease (NAFLD), the Mediterranean diet pattern has the strongest evidence for reducing liver fat. The Mediterranean diet emphasises olive oil, vegetables, legumes, fish, whole grains, nuts, and moderate dairy. Research shows this dietary pattern reduces liver fat (measured by ALT levels) even without significant weight loss.
If you’ve been scared to cook with olive oil, eat avocado, or snack on almonds — take a breath. Those foods can be part of your plan. The goal isn’t to go fat-free. The goal is to swap the fats that harm for the fats that help.

Myth 3: You Must Lose Weight Fast to Fix Your Health

The pressure to lose weight quickly can lead to crash diets, shame, and stress. Rapid weight loss often results in muscle loss, nutrient deficiencies, and regain — sometimes to a higher weight than before.
Your body doesn’t need to shrink fast. It needs support that sticks. Research shows that modest weight loss can significantly improve blood sugar control, cholesterol levels, blood pressure, and liver fat — even if your weight remains above the “healthy” BMI range.
Focusing on small, steady changes works better than drastic overhauls. Stabilising meal timing, adding more vegetables, including protein at each meal, and walking after dinner are all evidence-based strategies that improve metabolic health. If sustainable weight change is a goal, our guide on weight loss that doesn’t feel like punishment explores how to approach it without the restriction cycle.

What Actually Helps — The Evidence-Based Approach

Instead of myths, here’s what the research supports for managing diabetes, high cholesterol, and fatty liver:

Eat regularly

Skipping meals destabilises blood sugar levels and increases the likelihood of overeating later. Regular meal timing supports insulin sensitivity and steadier energy throughout the day. Aim for three main meals and one or two snacks if needed.

Build balanced meals

Each meal benefits from a combination of vegetables, protein, carbohydrates (preferably low-GI), and healthy fats. This combination slows glucose absorption, supports satiety, and provides sustained energy. A practical approach is fill about your plate with vegetables, a quarter with protein, and a quarter with whole grains or starchy vegetables.

Prioritise fibre

Dietary fibre reduces LDL cholesterol, supports blood sugar regulation, and feeds beneficial gut bacteria. Soluble fibre — found in oats, legumes, barley, and psyllium husk — is particularly effective for lowering cholesterol. The Heart Foundation recommends adults aim for 25–30g of dietary fibre per day.

Choose the right fats

Replace saturated fats with unsaturated fats where you can. Use olive oil for cooking. Snack on nuts instead of biscuits. Include oily fish (salmon, sardines, mackerel) two or three times per week for omega-3 fatty acids if you can.

Stay hydrated and limit alcohol

Water is often the best choice for hydration. Excessive alcohol intake worsens fatty liver, raises triglycerides, and interferes with blood sugar control. The Australian Guidelines recommend no more than 10 standard drinks per week and no more than 4 on any single day.

Move your body

Even a 15-minute walk after meals helps lower post-meal blood sugar levels. Regular physical activity improves insulin sensitivity, supports cardiovascular health, and reduces liver fat. The Australian Government recommends at least 150 minutes of moderate-intensity activity per week for adults.

You Don’t Have to Clear Out Your Pantry Overnight

Real change doesn’t come from panic-purging your cupboards. It comes from looking at what’s already working — and building on that.
A bowl of oats, a few almonds, a spoonful of yoghurt — simple things, done often, can do more than any detox or cleanse ever will. Your plan should fit your life, not the other way around.
If you’re juggling appointments, managing fatigue, or supporting a loved one, you need strategies that feel possible. Not perfect. Possible. That might mean using frozen vegetables, planning snacks that don’t need prep, choosing supermarket swaps that don’t break the budget, or saying no to advice that doesn’t suit your routine. For practical shopping strategies, our supermarket shopping guide covers budget staples and label reading.

How a Clinical Dietitian Can Help

A clinical dietitian at Accelerate Nutrition can work with you to build a nutrition plan that’s specific to your condition, your medications, and your lifestyle.
Your dietitian can help with:

  • Interpreting blood test results (HbA1c, cholesterol panel, liver function tests) and translating them into practical food changes
  • Building nutrition plans adapted to your personal preferences and budget
  • Managing carbohydrate intake for diabetes without cutting out entire food groups
  • Coordinating nutrition advice with your GP, endocrinologist, or hepatologist
  • Supporting NDIS participants and older adults who face additional barriers to eating well

For people managing bone health alongside these conditions, our guide on reducing your osteoporosis risk covers calcium, vitamin D, and exercise — all of which interact with diabetes and cholesterol management.
Appointments are available via home visit, telehealth, or in clinic at Dandenong. Medicare-funded sessions are accessible through a Chronic Disease Management (CDM) plan from your GP. NDIS, DSOA, and Support at Home funding may also cover dietetic support.