Healthy Eating

Evidence-based nutrition information everyone should know

Core Principles

Common Myths Debunked

**Myth:** "Dietary fat makes you fat"

Reality: Total calorie intake determines weight gain, not fat specifically[3]. Healthy fats from nuts, olive oil, and fish are beneficial.

**Myth:** "Eggs are bad because of cholesterol"

Reality: Dietary cholesterol from eggs has minimal impact on blood cholesterol for most people[4]. Eggs are nutritious and safe for most healthy adults.

**Myth:** "You need detox diets to cleanse your body"

Reality: Your liver and kidneys already detoxify your body effectivelyⓘ. Detox products are unnecessary.

**Myth:** "Eating late at night causes weight gain"

Reality: Total daily calories matter more than timing, though meal timing may affect fat oxidation[6].

What the Science Supports

Mediterranean diet has strong evidence for heart health and longevity[7][8].
Fiber is consistently linked to better health outcomes[9][10] – aim for 25-30g daily.
Excessive sugar intake is harmful independent of calories[11][12] – particularly sugary drinks.

Popular Diets: What We Know

Ketogenic (Keto) Diet

Ketogenic diets have both benefits and risks - effective for short-term weight loss and epilepsy, but long-term effects remain unclear[13].

Vegan/Plant-Based Diet

Vegan diets require supplementation, particularly B12 and possibly iodine[14][15]. Can be healthy if well-planned.

Paleolithic (Paleo) Diet

Long-term Paleo diet may affect gut health by reducing resistant starch intake[16]. The whole-foods emphasis is good, but excluding grains may be unnecessarily restrictive.

Whole Grains

Whole grain intake is associated with better health outcomes[17]. Whole grains are not the enemy – refined carbs are the problem.

References

  1. Chen X, Zhang Z, Yang H et al. (2020). Consumption of ultra-processed foods and health outcomes: a systematic review of epidemiological studies. Nutrition Journal. [DOI]
  2. Various (2024). Ultra-processed foods consumption and health-related outcomes: a systematic review of randomized controlled trials. Frontiers in Nutrition. [DOI]
  3. Gomez-Arbelaez D, et al. (2019). Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. PLOS ONE. [DOI]
  4. Krittanawong C et al. (2021). Egg consumption and cardiovascular risk: a dose-response meta-analysis of prospective studies. European Journal of Nutrition. [DOI]
  5. Kelly KP, et al. (2020). Eating breakfast and avoiding late-evening snacking sustains lipid oxidation. PLOS Biology. [DOI]
  6. Daidone M, Casuccio A, Puleo MG, et al. (2024). Mediterranean diet effects on vascular health and serum levels of adipokines and ceramides. PLOS ONE. [DOI]
  7. Crous-Bou M, Fung TT, et al. (2013). Mediterranean Diet, Telomere Maintenance and Health Status among Elderly. PLOS ONE. [DOI]
  8. Streppel MT, et al. (2012). Dietary Fiber, Carbohydrate Quality and Quantity, and Mortality Risk. PLOS ONE. [DOI]
  9. Reynolds AN, Akerman AP, Mann J (2020). Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLOS Medicine. [DOI]
  10. Treskes RW, Clausen J, Marott JL, et al. (2023). Use of sugar in coffee and tea and long-term risk of mortality in older adult Danish men: 32 years of follow-up. PLOS ONE. [DOI]
  11. Bardach AE, Espínola N, et al. (2022). The burden of disease and economic impact of sugar-sweetened beverages' consumption. PLOS ONE. [DOI]
  12. Crosby L et al. (2021). Ketogenic Diets and Chronic Disease: Weighing the Benefits Against the Risks. Frontiers in Nutrition. [DOI]
  13. Svetnicka M et al. (2023). Prevalence of iodine deficiency among vegan compared to vegetarian and omnivore children. European Journal of Clinical Nutrition. [DOI]
  14. Allen KE et al. (2019). Heart Failure and a Plant-Based Diet: A Case-Report and Literature Review. Frontiers in Nutrition. [DOI]
  15. Genoni A et al. (2020). Long-term Paleolithic diet is associated with lower resistant starch intake, different gut microbiota composition and fewer bacteria beneficial to colonic health. European Journal of Nutrition. [DOI]
  16. Seal CJ et al. (2015). Systematic Review and Meta-Analysis of Human Studies to Support a Quantitative Recommendation for Whole Grain Intake. PLOS ONE. [DOI]