No food is intrinsically good or bad in itself; it is the overall quality of your diet over the long term that determines your health and body composition, not a food consumed in isolation.

noli's read

The idea that the overall quality of a dietary pattern takes precedence over individual foods is widely supported by modern nutritional science. Reports from the U.S. Dietary Guidelines Advisory Committee, based on systematic reviews, now prioritize overall dietary profiles rather than the analysis of isolated foods. Furthermore, large observational studies from the Harvard T.H. Chan School of Public Health consistently associate an overall balanced dietary pattern with better longevity, regardless of minor deviations. From a behavioral standpoint, a meta-analysis published in the journal Appetite confirms that demonizing foods promotes frustration and issues with one's relationship to eating. There is, however, a physical nuance: a randomized clinical trial by Kevin Hall (2019, Cell Metabolism) shows that ultra-processed foods, such as donuts, disrupt satiety signals and naturally encourage consuming more calories than whole foods like grapes. Thus, while the mental flexibility advocated is excellent for daily balance, the physical nature of food retains an impact on our natural regulation.

the sources

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