It is not necessary to completely exclude enjoyable, low-nutrient foods like Nutella from one's diet; as long as the overall diet is healthy, varied, and balanced, these indulgences have no negative impact on health.

noli's read

Scientific research broadly validates the idea that the overall quality of dietary patterns prevails over the strict exclusion of an isolated product. A meta-analysis of observational cohorts conducted by Newcastle University (2023) demonstrates that high adherence to a generally qualitative nutritional pattern is strongly linked to better vitality and longevity. On a behavioral level, a randomized controlled trial (RCT) published by Palascha et al. shows that flexible control (rather than rigid and restrictive control) promotes a healthy relationship with food and more sustainable weight management. The American Heart Association also supports, through its expert opinions, that the assessment of overall habits is far more crucial to general well-being than focusing on specific ingredients taken individually. However, it is worth remembering that highly palatable, sugar-rich products can easily encourage overconsumption if satiety signals are not heeded. Applying an '80/20' approach (80% whole, nutrient-dense foods, 20% flexibility) proves to be an excellent compromise for balancing pleasure and lifestyle equilibrium.

the sources

1. 1Stewart TM, Williamson DA, White MA 2002
2. 2Neumark-Sztainer D et al. 2007