What’s the Best Way to Eat?

An article entitled Can We Say What Diet is Best for Health? by David Katz and Stephanie Meller, from Yale’s School of Public Health, was published in the Annual Review of Public Health a few years ago. A story about the article was published in the Atlantic by James Hamblin, who called it Science Compared Every Diet, and the Winner is Real Food. I would have edited out the word “Real” and simply called it “Food.” Then I might have presented a review of the differences between Food (With a Capital F) and manufactured calories.

Like a presentation I give from time to time, Katz and Meller compared a number of popular diets, including low-carb, low-fat, low-glycemic, Mediterranean, DASH, Paleolithic, and vegan, among others. They concluded that “A diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention.”  Michael Pollan said it in just seven words: “Eat food. Mostly plants. Not too much.”

While the fight continues about the precise components of the healthiest diet, Katz, Meller, Pollan, and Sukol have reached the same conclusion: If you restrict your carbohydrate intake to intact carbs, and your fat intake to nourishing fats, and your protein to high-quality protein, your double chin will begin to shrink away almost immediately, you skin will begin to shine in just a few days, your pants will fit better in two weeks, and your energy level will improve dramatically. Your risk of chronic disease, including heart disease, diabetes, strokes, and many types of cancer, will fall by up to eighty percent. It doesn’t matter what you call the diet as long as you eat real food.

Here are a few definitions to help you:

1) An intact carb refers to any and all vegetables, beans, fruits and whole grains with an intact fiber matrix. If a carb has had its fiber matrix stripped away, it becomes a stripped carb. The most important examples of stripped carbs in the American diet are white flour, corn starch and corn syrup, white rice, and sugar. These carbs have had their fiber matrix and phytonutrients stripped away. It’s not a coincidence that white flour looks exactly like corn starch and powdered sugar. The original identity of the food has been stripped away, and all that’s left is a pile of white powder. Be “carb selective,” and don’t eat stripped carbs if you don’t have to. Don’t worry about the glycemic index; it becomes a non-issue when you avoid stripped carbs.

2) Nourishing fat sources include avocados, olives and olive oil, nuts, seeds, dark chocolate, and deep-sea fatty fish. There may be more, but for the meanwhile these are the ones that most of us agree on. Stay away from ultra-processed fats that were invented in the 20th century, and don’t buy any so-called “food” with the word “hydrogenated” in the ingredient list. Vote with your wallet: if you stop buying it, there’s a good chance that they will stop making it.

3) No matter what other kinds of protein you eat, high-quality protein includes beans (peanuts are a bean, too). Chickpeas, lentils, tofu, pulses, legumes. Many cultures consider beans to be magic, probably because they happen to have the rare quality of being rich in both protein and fiber at the same time. If you desire, you can also obtain high-quality protein from fish, poultry, eggs, dairy, and certain meats, as long as they themselves were raised on a nourishing diet, such as grass (cows and steer), phytoplankton (fish), or bugs and worms (poultry), where those food sources have been a significant part of their diet for thousands of years. On the other hand, when you eat highly processed or industrially-based protein of lesser quality, you are just concentrating low-quality food up the food chain. Straight into you.

David Katz says that “…We’re paying for ignorance with human lives…” and “…With [the] knowledge already at our disposal, we could eliminate eighty percent of chronic disease…”

If you remember just one thing from this post, remember this: “If you focus on real food, nutrients tend to take care of themselves.”


The Art of Deception: More Ways the Food Industry is Influencing Your Purchases

Did you know that there’s a massive difference between “cereal” and “breakfast cereal?’ Cereal means grain, such as brown rice, bulgur wheat, oatmeal (not microwave-able), millet, amaranth, spelt. Breakfast cereal means Coco Krispies, Frosted Flakes, Life Cereal, Raisin Bran (one of the highest sugar breakfast cereals on the market). Cheerios and Kashi, too, in case you were wondering. Cereal comes from the field; breakfast cereal comes from the factory. Continue reading


YOUR HEALTHY PLATE: Karen’s Spiced Nuts

My friend and fellow yogi Karen Bush comes up with some of the very best recipes, and this one is guaranteed to make you very popular. You can bring it to a party, to book group, to work to share with your coworkers. You can sprinkle it on your salad and turn a little meal into a spectacular celebration. Guaranteed, everyone is going to love it. Continue reading


The Box-of-Real-Food Diet

I write Your Health is On Your Plate because there are a couple of things that I want everyone to really understand. First, I want you to understand that there’s a big difference between real food and manufactured calories. A huge difference, really. Real food nourishes; manufactured calories entertain (at best). Manufactured calories also cause a lot of very serious medical problems. Like diabetes and obesity, for starters. And strokes and heart attacks. Continue reading


YOUR HEALTHY PLATE: I Can See a Rainbow Salad

DEAR READERS:

AFTER 7 YEARS, AND MORE THAN 600 (!) POSTS, BEGINNING THIS COMING WEEK I WILL BE TAKING A BREAK FROM WRITING THE WEEKLY ESSAYS SO I CAN GET STARTED WRITING A LONG-AWAITED BOOK TO SHARE MY THOUGHTS AND HOPES FOR YOUR HEALTH & WELLNESS! WE WILL CONTINUE, EACH AND EVERY WEEK, TO POST SCRUMPTIOUS, GORGEOUS RECIPES (LIKE THE RAINBOW SALAD RECIPE BELOW) TO KEEP IN TOUCH AND CONTINUE TO MAKE DELICIOUS AND NOURISHING FOOD TOGETHER! Continue reading


Sugar: Fructose and More

I recently read an article about high-fructose corn syrup (HFCS), the inexpensive sweetener that is used extensively in highly processed products, like ketchup, barbecue sauce, breakfast “cereals,” soft drinks and sports drinks, muffins, cookies, cakes, and tons of other products that you might not even think of as sweet, like bread and baked beans. This week, a few random musings about sugar, mainly fructose. Continue reading