Diet myths: 3 important truths

A fresh look at what constitutes healthy eating.

Our column "Myth Busters" focuses on the "Gold Standard" of global dietetics - the Mediterranean diet.

For many years, health experts have suggested this diet. You might have seen it shown in pictures like "pyramids" or "healthy plates". These images typically show a diet foundation of grains, fruits, and vegetables; to a lesser extent, "protein" (with no preference for animal sources, considering legumes an adequate alternative and recommending a limitation on red meat); dairy products (with low-fat content); and a small amount of fats, primarily of plant origin, with a restriction on animal fats. All this is considered the healthiest diet, capable of meeting all your nutrient needs.

But is it really the best? Let's take a closer look.

Uffe Ravnskov, a Danish doctor, wrote about the "Seven Countries Study" on which this diet is based: "Apparently, very few have read the full 260-page report, because if you do so thoroughly, as I did, you soon discover results that contradict Keys’ hypothesis (the study's author). For example, although the consumption of saturated fats was almost the same in the populations of Turku and North Karelia in Finland, the mortality from cardiovascular diseases in North Karelia was three times higher than in Turku. The consumption of saturated fats was also the same on the Greek islands of Crete and Corfu, but the mortality from cardiovascular diseases on Corfu was almost seventeen times higher than on Crete.

In essence, this diet is based on a few studies that supposedly showed a link between the consumption of red meat, animal fats, and cardiovascular diseases and colorectal cancer.

Here is a study that refutes the harm of red meat:

And this new study, too :

Here are the results of a study on a high-carbohydrate, low-fat diet, which indicates that high fast carbs consumption leads to cardiovascular diseases:

So, what do we have in the end:

Low animal protein is good - not proven.

Low animal fats are good - not proven.

A lot of carbs are good - not proven.

Myth busted!

Also, when people don't eat enough fats, they tend to eat more fast carbs. Not eating enough fats leads to eating too many fast carbs, which can cause weight gain.

Recent studies show that for someone who is healthy and doesn't have any health conditions, a good diet should include proteins and fats mostly from animals, along with slow carbs with low glycemic index.

The science-based food pyramid 👇

A journey of a thousand miles begins with a single step.

Warm regards,
Kos and Helen