WhatNext wrote:I've been doing some research of course, and what I find most frustrating is the contradictory advice.
FWIW, the way I came to think of it is that there must be something in common with what on the surface looks like contradiction. As I presently sum up...
Eat whole, real, flavorful food - fresh and in season... and mix it up once in a while.
Each word has meaning, so maybe to deepen it...
1. Whole - Whole fruits and veggies of course but also whole animals if eaten. The balance of nutrients in the whole thing is important.
2. Real - Even whole foods that aren't real don't count... factory produced fish, beef both have very different nutrient value than their naturally produced counterparts.
3. Flavorful - Added this after the argument made by Schatzker based on Provenza's work - flavor is the leading indicator of nutrient value and we should listen to our body's cravings
4. Fresh - Think now well known that particularly for veggies nutrient quality declines rapidly after harvest.
5. In season - All this debate over higher carb or lower carb is resolved by eating with seasons. Seems logical to me that being in and out of different metabolic states during the year is likely good for building a fully functional and healthy metabolism. I even think weight should follow - highest in the summer/fall and lowest in the winter/spring (following fewer carbs).
6. Mix it up once in a while - I think there's a good argument for intermittent fasting or time restricted eating. So some days it's great to skip breakfast and even lunch. I don't eat at all several times a year. At a minimum, I think this triggers helpful autophagy processes, but I also think the evidence is very strong for improving mitochondrial function.
So I don't give this stuff near as much thought as I once did... I just keep the implied principles in the back of my mind and roll with it. No need to worry about Mediterranean, MIND, Paleo, .... or whatever (although I think this is just another way to describe an ancestral/evolutionary/paleo-type diet).