5 Health Trends Dietitians Say You Should Ignore

• Not all wellness trends live up to their health claims and some, like detoxes, can be detrimental.
• Wellness trends you should ignore include charcoal toothpaste, the ketogenic diet, and apple cider vinegar.
• Instead, to lead a healthy life, you need to exercise, eat a healthy diet, and drink enough water.
• Visit Insider’s Health Reference Library for more tips.

You’ve probably seen wellness trends like charcoal toothpaste or celery juice take off on social media. While there may be some truth to some of their benefits, these tendencies often don’t live up to their claims and can even be harmful to your health.

Here are five wellness trends you should ignore and why.

1. Ketogenic diet

The ketogenic (keto) diet focuses on eating foods that are:

• Low carb
• High in fat
• Moderate in protein

Eating ketogenic encourages the body to use fat for energy instead of carbs — a state known as “ketosis,” says Jo Ann Carson, PhD, RD, chair of the Scientific and Clinical Learning Committee of the Institute. ‘American Heart Association.

the

keto diet

was originally created to treat epilepsy and may also have some benefits for people with type 2 diabetes. Celebrities and social media influencers have touted the keto diet as a way to

losing weight

, although it is more effective as a short-term strategy.

“It helps people lose weight primarily because when you restrict carbs so much, you eat fewer calories overall,” Carson says.

However, any restrictive diet is difficult to sustain long-term, Carson says, and the keto diet increases your risk of health implications, like

2. Apple Cider Vinegar Shots

Apple cider vinegar is fermented apple juice. Some claim it has antioxidant properties and can help with weight loss and digestion.

Some research indicates that apple cider vinegar may decrease appetite if taken before a meal, but not enough to directly cause weight loss, says Daniela Novotny, RD, senior professor of biomedical sciences at Missouri State University.

Some studies also suggest that apple cider vinegar may prevent blood sugar spikes in people with

Diabetes

, but these studies are small and more research is needed to determine the overall effects of apple cider vinegar on blood sugar.

When consumed in moderation, apple cider vinegar doesn’t appear to pose any significant health risks, Novotny says, but since it’s acidic, it could damage your tooth enamel or exacerbate acid reflux.

If you want to lose weight or improve your digestion, Novotny suggests these tips instead of drinking apple cider vinegar:

• Consume a well-balanced diet of lean protein, fruits, vegetables, and whole grains
• Slowly decrease portion sizes
• Avoid eating when you are not hungry
• Eat mindfully
• Eat more fiber-rich foods like oatmeal, beans, and apples
• Drink enough water

3. Charcoal toothpaste

Charcoal toothpaste is a dark-colored toothpaste made from activated charcoal – a type of charcoal created by heating it with gas. Activated charcoal is typically used in emergency rooms to absorb excess toxins in the body, either in the event of an overdose or poisoning.

Because it’s abrasive, charcoal toothpaste is thought to help whiten teeth by removing stains, but there’s no supporting evidence, says Scott Young, DDS, a dentist with his own practice in The Woodlands, Texas.

In fact, charcoal toothpaste can damage your teeth by wearing down the protective tooth barrier called enamel. This makes the teeth more sensitive and makes them more susceptible to cavities.

Instead of using charcoal toothpaste to whiten teeth, Young recommends:

4. Celery juice

Drinking celery juice has become a trend due to its antioxidant properties. Claims of celery juice benefits include:

Celery juice is packed with nutrients, like calcium and magnesium, and definitely isn’t a bad drink to drink, says Carson, but there’s no evidence that celery juice can cure chronic disease or clear up acne. .

It’s not necessarily harmful to drink celery juice, Carson says, but the juice strips the fiber from the celery, which makes it less nutritious. Fiber helps you feel full and promotes gut health.

So while you’re still getting nutrients from celery juice, like vitamins A and K, you’re better off just eating the celery instead of juicing it.

5. Detox diets

Detox diets are meant to rid your body of toxins built up from eating large amounts of sugar or drinking alcohol.

Although detox diets can cause rapid weight loss, Novotny says, that weight loss is usually temporary. Because detoxes are generally low in protein, most of the weight loss is either water weight or muscle.

Common types of detox diets include:

• Young
• All liquid diets like juices “cleanse”
• Restrict certain foods, such as sugar or dairy products

The liver and kidneys already remove toxins from your body, says Claudia Hleap, RD, a nutrition consultant based in Philadelphia, PA. Therefore, detoxes do not work.

Detox diets are often restrictive, putting you at risk for nutritional deficiencies, Hleap says. Certain types of detox diets, such as juice cleanses, also cause blood sugar spikes, which can be dangerous for people with diabetes.

Insider’s Takeaways

Wellness trends may seem like simple ways to improve your health or lose weight, but they often don’t live up to their supposed claims and, in some cases, can even be detrimental.

To stay fit and healthy, focus on eating a balanced diet, getting enough sleep, and regular physical activity.