A research-backed approach

 

Based on research - not on old approaches/ fads/ shakes/ purgatory 

As someone passionate about food and nutrition, I do a fair amount of reading. It’s clear that nutritional thinking is evolving, and recent research is really sparking my interest and shaping my approach for the coming year.

Here are a few key points I find particularly interesting:

1. Is the Eatwell Guide Outdated? I teach the Eatwell Guide at school, but I’ve started to feel uneasy about it. One major concern is the lack of mention of ultra-processed foods (UPFs). There’s a growing body of research linking UPFs to various health issues, and this information is being widely discussed in articles, programs, and books. In his fantastic book, Dr. Chris Van Tulleken explains that while UPFs have a formal scientific definition, it can be summarized like this: “If it’s wrapped in plastic and has at least one ingredient you wouldn’t typically find in a home kitchen, it’s a UPF.” He also points out that UPFs, especially those with certain combinations of salt, fat, sugar, and protein, can activate the brain’s reward system in a way similar to drugs like alcohol, nicotine, or morphine.

   To me, it’s clear that UPFs need to be drastically reduced in our diets. This means no more gimmicky meal replacement shakes for me—I'm opting for whole, natural foods cooked from scratch whenever possible.

2. The 'Purity' of Fats Over Saturated vs. Unsaturated Recent research is suggesting that the purity and simplicity of fats—rather than whether they are saturated or unsaturated—may be more relevant to our health. For instance, fats like lard, butter, and cold-pressed oils are now being reconsidered as healthier options. This challenges the outdated view in the Eatwell Guide that classifies saturated fats as inherently “bad.”

3. Reconsidering Starchy Carbs The Eatwell Guide recommends that about a third of our diet should come from starchy carbohydrates, with an emphasis on whole grains and keeping skins on potatoes to boost fiber intake. However, starchy carbohydrates are quickly converted into glucose during digestion, even if they’re higher in fiber and slower to digest. Modern approaches, such as the Freshwell Low Carb Project, suggest that a lower carbohydrate diet could be far more beneficial for our health. This project, which arose from concerns over the rise of type 2 diabetes and obesity in the UK, points out the dangers of excessive consumption of ultra-processed food, sugar, and starchy carbohydrates. According to their research, starchy carbs convert quickly into sugar and, when eaten in excess, are stored as body fat.

   The good news, they say, is that following a low-carb lifestyle can help address these issues. It can lead to significant weight loss, help put type 2 diabetes into remission, reduce long-term medication requirements, and improve overall well-being.

4. The link between gut health and mental health  - I’ve long noticed a connection between my gut health and mental well-being—when I feel mentally down, my digestive system essentially shuts down.  This issue is probably compounded by the cycle of comfort eating when I’m feeling low. Recent research about the gut microbiome and its connection to mental health was a “kerching” moment for me. I’ve been reading the late, great Michael Mosley’s The Clever Guts Diet, and it has completely convinced me that my long-standing issues with low mood and anxiety are linked to my digestive health. In a 2017 article, Michael said, "There is good evidence that a healthy microbiome—our personal mix of gut bacteria—improves mood and energy levels and dampens down inflammation throughout the body. Your skin should be clearer, your hormones and moods more balanced, and your immunity levels will improve."

Since reading the book and trying out the diet for about six weeks last summer, I’ve noticed a significant change. When I eat in a way that supports healthy digestion, my brain feels clearer, more alert, and energetic.