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The Nuance

Science Might Have Identified the Optimal Human Diet

A combination of several popular approaches could yield the best long-term health benefits

Markham Heid
Elemental
Published in
5 min readOct 1, 2020

Americans are notoriously unhealthy eaters. The so-called Western diet—one that adores meat, abhors fat, and can’t get enough of processed food — has dominated menus and mealtimes for nearly half a century and has become synonymous with obesity and metabolic dysfunction. Short of swallowing actual poison, it’s hard to imagine a more ruinous approach to eating than the one practiced by many U.S. adults.

If this story has a silver lining, it’s that the dreadful state of the average American’s diet has helped clarify the central role of nutrition in human health. A poor diet like the one popular in the West is strongly associated with an elevated risk for conditions of the gut, organs, joints, brain, and mind — everything from Type 2 diabetes and cancer to rheumatoid arthritis and depression.

“We’ve realized that diet is arguably the most important predictor of long-term health and well-being,” says James O’Keefe, MD, a cardiologist and medical director of the Duboc Cardio Health and Wellness Center at Saint Luke’s Mid America Heart Institute. “Most of the major health problems we deal with in America are connected to the ways we eat.”

If eating the wrong way can contribute to such a diverse range of illnesses, it stands to reason that eating the right way could offer people a measure of protection from most ailments. But what’s the right way? That question lies at the heart of countless studies stretching back several decades. By panning the newest and best of those studies for gold, some experts say we may be closing in on the optimal approach to eating.

“Highly restrictive diets are usually not advised unless there is an underlying medical condition that warrants it.”

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Elemental
Elemental

Published in Elemental

Elemental is a former publication from Medium for science-backed health and wellness coverage. Currently inactive and not taking submissions.

Markham Heid
Markham Heid

Written by Markham Heid

I’m a frequent contributor at TIME, the New York Times, and other media orgs. I write mostly about health and science. I like long walks and the Grateful Dead.

Responses (71)

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But for most people, diets that eliminate whole macronutrient categories or food groups present more risk than reward.

Why is it that when people talk about the ketogenic diet they say it eliminates a macronutrient (i.e., carbohydrate)? I've been eating a ketogenic diet for over a year and eat carbs nearly every day. The ketogenic diet DOES NOT eliminate carbs from…

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What you describe in your post as a Mediterranean diet is not correct. There are a lot of animal based foods in an actual Mediterranean diet.

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It's amazing that this is still not commonly accepted. A well-balanced diet of whole foods, mainly plant-based, with a good balance of macronutrients is not only good for those who eat it, but also for the environment and for animal welfare. Yet, the noise at both extremes of fats and carbs continues...

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