In Defense of Food

1. The Western diet is making us sick: Recognize the link between modern eating habits and chronic diseases

"People eating a Western diet are prone to a complex of chronic diseases that seldom strike people eating more traditional diets."

Modern dietary shift. The Western diet, characterized by processed foods, refined grains, added sugars, and excessive meat consumption, has led to a dramatic increase in chronic diseases such as obesity, diabetes, heart disease, and certain cancers. This shift began with the industrialization of our food system, which prioritized quantity and convenience over quality and nutrition.

Evidence from traditional diets. Numerous studies of indigenous populations have shown that when people abandon their traditional diets for Western foods, rates of chronic diseases skyrocket. Conversely, reverting to traditional diets can rapidly improve health markers, as demonstrated by Kerin O'Dea's study of Aboriginal Australians.

Key factors contributing to poor health:

• Overconsumption of refined carbohydrates and added sugars
• Imbalance of omega-6 to omega-3 fatty acids
• Lack of dietary fiber and micronutrients
• Excessive intake of processed and red meats
• Reduced consumption of whole plant foods

2. Nutritionism has led us astray: Reject the reductionist approach to food and health

"Foods are more than just the sum of their nutrient parts, and those nutrient parts seem to behave differently in the context of whole foods than they do out of it."

Flaws of nutritionism. The reductionist ideology of nutritionism, which focuses on individual nutrients rather than whole foods, has dominated nutrition science and dietary advice for decades. This approach has led to confusing and often contradictory recommendations, while failing to improve public health.

Limitations of nutrition science. Many nutrition studies suffer from methodological flaws, including:

• Reliance on inaccurate food frequency questionnaires
• Difficulty in isolating the effects of single nutrients
• Failure to account for food synergies and complex interactions
• Short-term studies that may not reflect long-term health outcomes

Shifting focus to whole foods. Instead of obsessing over specific nutrients, we should consider the overall quality of our diet and the cultural context in which we eat. Whole foods contain complex combinations of nutrients and other compounds that work together in ways we don't fully understand.

3. Eat food, not food-like substances: Choose whole foods over processed products

"Don't eat anything your great-grandmother wouldn't recognize as food."

Defining real food. Real food is minimally processed, contains recognizable ingredients, and doesn't require health claims on its packaging. It's the kind of food that humans have been eating for thousands of years, before the advent of modern food processing.

Avoiding processed foods. Highly processed foods often contain:

• Artificial additives and preservatives
• Added sugars and unhealthy fats
• Refined grains stripped of nutrients
• Chemical flavor enhancers

Shopping strategies:

• Shop the perimeter of the grocery store, where fresh foods are typically located
• Choose foods with short, recognizable ingredient lists
• Avoid products with health claims, which often indicate heavy processing
• Seek out local, seasonal, and organic options when possible

4. Mostly plants: Embrace a plant-based diet for optimal health

"Eat food. Not too much. Mostly plants."

Benefits of plant-based eating. A diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds provides:

• Essential vitamins, minerals, and antioxidants
• Dietary fiber for digestive health and satiety
• Phytochemicals with potential disease-fighting properties
• Lower environmental impact compared to animal-based foods

Reducing meat consumption. While complete vegetarianism isn't necessary, reducing meat intake can lead to improved health outcomes. When choosing animal products, opt for:

• Grass-fed and pasture-raised options
• Smaller portions, using meat as a flavoring rather than the main dish
• A variety of animal foods, including fish and eggs

Diversifying plant intake. Aim to eat a wide variety of plant foods to ensure a broad range of nutrients and beneficial compounds. Include:

• Leafy greens and cruciferous vegetables
• Colorful fruits and vegetables
• Whole grains and legumes
• Nuts and seeds

5. Not too much: Practice moderation and mindful eating

"Pay more, eat less."

Quality over quantity. Investing in higher-quality, more nutritious foods often leads to greater satisfaction with smaller portions. This approach can help control calorie intake while maximizing nutrient density.

Mindful eating practices:

• Eat slowly and savor each bite
• Pay attention to hunger and fullness cues
• Avoid distractions like television or smartphones during meals
• Use smaller plates and bowls to control portion sizes

Cultural wisdom. Many traditional food cultures have built-in practices that promote moderation:

• The French tend to eat smaller portions and spend more time enjoying meals
• Japanese culture includes the concept of "hara hachi bu" - eating until 80% full
• Mediterranean diets often feature small plates and shared dishes

6. Rediscover traditional food cultures: Learn from time-tested dietary wisdom

"Regard nontraditional foods with skepticism."

Wisdom of traditional diets. Many traditional food cultures have developed dietary patterns that promote health and longevity through centuries of trial and error. These diets often feature:

• Whole, minimally processed foods
• Balanced combinations of nutrients
• Fermented foods for gut health
• Seasonal and local ingredients

Examples of healthy traditional diets:

• Mediterranean diet: rich in olive oil, fish, vegetables, and whole grains
• Traditional Asian diets: emphasizing rice, vegetables, and small amounts of animal protein
• Okinawan diet: focused on sweet potatoes, vegetables, and moderate protein intake

Adapting traditional wisdom. While we can't always replicate traditional diets exactly, we can apply their principles to modern eating:

• Emphasize whole foods and home cooking
• Incorporate fermented foods and broths
• Use herbs and spices for flavor and potential health benefits
• Eat meals communally and practice food-related rituals

7. Cook and grow your own food: Reconnect with the origins of your meals

"Cooking (and gardening) is how we transform nature into culture."

Benefits of home cooking. Preparing meals at home allows you to:

• Control ingredients and portion sizes
• Avoid unnecessary additives and preservatives
• Develop a deeper appreciation for food
• Share meals and food knowledge with family and friends

Starting a garden. Growing even a small amount of your own food can:

• Provide fresh, nutrient-dense produce
• Increase your connection to the food system
• Encourage consumption of a wider variety of plants
• Offer physical activity and stress relief

Practical steps:

• Learn basic cooking techniques and simple recipes
• Start with herb plants or a small container garden
• Join a community garden or CSA program
• Preserve seasonal produce through canning or freezing

8. Escape the Western diet: Adopt a more holistic approach to eating and health

"Eat food. Not too much. Mostly plants."

Holistic view of nutrition. Recognize that health is not just about individual nutrients but about the entire food system, from soil to table. Consider:

• The quality of the soil in which food is grown
• The way animals are raised and fed
• The cultural context of meals and food traditions
• The environmental impact of food choices

Practical strategies for change:

• Gradually replace processed foods with whole foods
• Experiment with new fruits, vegetables, and whole grains
• Seek out local and seasonal produce
• Learn about and incorporate elements of traditional diets
• Make meal preparation and eating a social activity

Long-term perspective. Changing dietary habits takes time and effort, but the potential benefits to personal and planetary health are significant. Focus on sustainable changes rather than quick fixes or fad diets.

Last updated: January 22, 2025