You should prioritize a comprehensive and flexible approach to nutrition, based on the overall balance of our meals over time, rather than focusing obsessively on a single nutrient or a single food, which is often demonized or glorified by marketing.

noli's read

The idea that overall dietary balance takes precedence over the isolated analysis of a food is soundly supported by the science of wellness. The Academy of Nutrition and Dietetics (official position of experts) supports this 'total diet' approach, explaining that categorizing foods in a simplistic way as 'good' or 'bad' can encourage an anxious relationship with one's plate. Furthermore, an observational study published in the journal Appetite indicates that overly rigid dietary control is often associated with frustration, whereas a flexible approach promotes a better state of mind. In terms of physical fitness, a randomized controlled trial (RCT) conducted by Conlin et al. (2021) in the Journal of the International Society of Sports Nutrition demonstrates that with equivalent energy intakes, the freedom to choose one's foods allows for the same body composition changes as a strict plan, while facilitating the maintenance of muscle mass after the exertion phase. Finally, research syntheses published in Frontiers confirm that vitality depends on the overall synergy of our regular lifestyle choices, not on fixation on an isolated ingredient or nutrient.

the sources

1. 1Stewart TM, Williamson DA, White MA 2002
2. 2Neumark-Sztainer D et al. 2007
3. 3Chandon P, Wansink B 2007
4. 4Croker H, Packer J, Russell SJ, Stansfield C, Viner RM 2020