Buzz
Nutrition is a highly debated topic with little consensus. Whether it's fats, sodium, or carbohydrates, official recommendations often contradict the beliefs of paleo, vegan, or trendy diet advocates. This leaves many confused about what to believe regarding foods like eggs, white bread, or low-fat dressings.
However, there’s a silver lining. Most people agree on three fundamental principles: sugar, trans fats, and vegetables. Whether it’s conventional government advice, alternative diets like Paleo, or even non-scientific voices like the Food Babe, these are areas where nearly everyone finds common ground. While there may always be dissenters (who will likely voice their opinions in the comments), these three points are as close to universal agreement as it gets.
Agreement #1: Reduce Sugar Intake
The debate about sugar isn’t whether it’s harmful, but just how harmful it is. According to the World Health Organization, the connection between sugar and issues like obesity and tooth decay is well-established. They recommend that added sugars should make up no more than 10% of your daily caloric intake, with an ideal target of 5%.
The US government concurs. In the past, the food pyramid subtly advised against consuming 'fats and sweets.' Later, they introduced a calorie cap for these combined elements, labeled SoFAS (solid fats and added sugars). The latest update is more direct: added sugars should not exceed 10% of your daily caloric intake, and this must be clearly stated on nutrition labels. This means a can of Coke or a Starbucks smoothie would need to indicate it consumes 80% of your daily sugar allowance.
Added sugars encompass common table sugar (sucrose), corn syrup, and natural sweeteners like honey and maple syrup. While there are minor differences between them, these variations don’t significantly impact your health. The bottom line is that all should be consumed in moderation.
Why is sugar so frowned upon? At its best, it’s just empty calories. Instead of drinking a can of Coke, you could use those calories on a glass of milk, a side salad, a handful of nuts, or a few bites of a burger. These alternatives provide essential nutrients like vitamins, protein, and fiber, whereas Coke offers none.
Sugar is also linked to other health issues. It raises triglycerides and bad cholesterol levels and has a strong connection to diabetes. Endocrinologist Robert Lustig, a prominent critic of sugar, argues that its fructose component contributes to fatty liver disease and a host of chronic metabolic conditions.
Who else opposes sugar? Paleo experts like Robb Wolf and Mark Sisson, sustainable food advocate Michael Pollan, and even the Food Babe. The only exception is the Sugar Association, which claims sugar can be part of a healthy diet, arguing that its only downside is its calorie content. Ironically, this is the same argument critics use against it: sugar is just empty calories.
Agreement #2: Steer Clear of Artificial Trans Fats
Partially hydrogenated oils produce unnatural 'trans' fats through a chemical process. These fats are ideal for donuts, pie crusts, frying oils, and margarine. Initially celebrated as a healthier alternative to saturated fats, their popularity has waned as they are now being phased out. (Interestingly, saturated fats are no longer considered as harmful as once thought, but that’s a separate discussion.)
It’s worth noting that some trans fats occur naturally, particularly in dairy products. These, such as conjugated linoleic acid, range from being harmless to potentially beneficial. This complicates labeling, as eliminating all trans fats isn’t feasible or necessary. When referring to 'bad' trans fats, we specifically mean the artificial ones found in partially hydrogenated oils.
Artificial trans fats have been associated with heart disease and may also contribute to diabetes and obesity. However, it’s challenging to isolate trans fats as the sole culprit since they are often part of a diet high in junk food like fried items and packaged baked goods. While their negative impact might be overstated, they make this list because no one is advocating for their consumption.
The USDA includes trans fats on their list of dietary no-nos (they were part of the SoFAS category—solid fats and added sugars—and remain on the list of items to avoid in the latest guidelines). The World Health Organization agrees. Additionally, advocates of natural foods, from paleo to vegan and beyond (including the Food Babe), unanimously recommend avoiding them and the processed foods they are found in.
Agreement #3: Increase Your Vegetable Intake
This point is almost too straightforward. Vegetarians favor vegetables for obvious reasons. Paleo enthusiasts and natural food advocates highlight that vegetables have been a staple of our diet since prehistoric times. The USDA emphasizes their importance by making vegetables the largest section of MyPlate. Nearly every 'detox' diet that includes solid foods prioritizes vegetables, and it’s often said that most diets can be summarized with the phrase 'eat more vegetables.'
There are minor disagreements, such as the debate over starchy potatoes or the Paleo community’s aversion to beans. However, leafy greens and other common vegetables are universally praised for their health benefits. Packed with vitamins and fiber, they are associated with a reduced risk of heart disease. So, as your mom always said, eat your veggies.
I’m tempted to include fruits here, but debates arise over their sugar content. That said, whole fruits are nearly universally recommended—even Robert Lustig approves of the sugar in fruit because it comes naturally packaged with fiber.
A Final Note of Caution
Interestingly, these three widely accepted principles are often exploited by promoters of dubious science. They serve as convincing entry points to gain your trust before introducing more unconventional ideas or products.
They might start with, 'Our diets contain too much sugar,' and you nod in agreement. Then they add, 'A wholesome, healthy diet should include plenty of vegetables!' and you’re fully on board. That’s when they pitch their personalized detox program or a fancy new blender.
Instead, treat these three principles as foundational truths: they are essential for any diet or healthy eating plan. If you master these, you’re already on the right track.
