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."

The contemporary Western diet is fundamentally linked to a rise in chronic health conditions, including diabetes, obesity, and cardiovascular disease. This trend emerged as industrial food production began prioritizing shelf-life and high-volume output over nutritional value, leading to a reliance on processed goods and refined sugars.

Data from indigenous populations indicates that health outcomes decline rapidly when traditional eating patterns are replaced by modern industrialized foods. Conversely, research, such as the study involving Aboriginal Australians, suggests that returning to ancestral dietary habits can lead to significant physiological improvements.

Factors linked to declining health outcomes include:

• High intake of refined sugars and carbohydrates.
• Imbalanced ratios of essential fatty acids.
• Insufficient consumption of fiber and micronutrients.
• Heavy reliance on processed and red meats.
• Low intake of whole, plant-based 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."

The ideology of nutritionism treats food as a collection of isolated nutrients rather than complex whole systems. This reductionist perspective has frequently resulted in inconsistent health advice and has not succeeded in improving general public health.

Scientific research in nutrition often faces significant hurdles, such as:

• The unreliability of self-reported dietary data.
• The complexity of isolating the impact of a single nutrient from a total diet.
• The omission of food synergies, where compounds interact within whole foods.
• A focus on short-term results that may not accurately predict long-term health.

A more effective approach involves prioritizing the quality of whole foods and acknowledging the cultural frameworks of eating. Whole foods provide a sophisticated matrix of compounds that function more effectively in their natural state than as isolated supplements.

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."

Real food is defined as minimally altered substances that contain simple, recognizable ingredients. Historically, humans survived on these types of foods long before the development of modern industrial processing techniques.

Highly engineered products often contain:

• Synthetic preservatives and additives.
• High levels of added sweeteners and processed fats.
• Grains that have been stripped of their natural nutrients.
• Artificial flavorings.

To identify authentic food, consumers should focus on the outer sections of grocery stores where fresh items are located. It is advisable to select products with minimal ingredient lists and to be skeptical of items that carry elaborate health claims, as these often signal high levels of processing.

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

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

A diet centered on plants—including fruits, vegetables, seeds, and whole grains—offers numerous physiological benefits. These foods provide necessary vitamins and fiber while contributing to lower environmental stress.

While total avoidance of meat is not required, reducing its role in the diet can enhance health. When consuming animal products, better outcomes are associated with:

• Choosing grass-fed or pasture-raised sources.
• Treating meat as a supplemental flavoring rather than the primary component of a meal.
• Incorporating a variety of sources, such as eggs and fish.

Diversification is essential. Consuming a wide array of plant types, such as leafy greens, cruciferous vegetables, and various legumes, ensures a more comprehensive intake of beneficial compounds.

5. Not too much: Practice moderation and mindful eating

"Pay more, eat less."

Prioritizing higher-quality ingredients often leads to increased satisfaction even when consuming smaller portions. This strategy allows for better caloric management while increasing the density of nutrients ingested.

Mindful consumption habits include:

• Eating at a slower pace to fully experience the food.
• Recognizing internal signals for hunger and satiety.
• Removing digital distractions during meal times.
• Utilizing smaller dinnerware to assist with portion control.

Many traditional cultures have established norms that encourage moderation. For instance, some practices emphasize eating until one is only partially full, while others focus on the social and sensory aspects of the meal rather than the volume of food.

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

"Regard nontraditional foods with skepticism."

Traditional diets represent centuries of observational knowledge regarding health and longevity. These eating patterns typically emphasize whole foods, local ingredients, and specific preparation methods like fermentation to support gut health.

Notable examples of health-sustaining traditions include:

• The Mediterranean Diet: Focused on healthy oils, fish, and grains.
• Traditional Asian Diets: Centered on vegetables and rice with minimal animal protein.
• The Okinawan Diet: Primarily utilizing sweet potatoes and vegetables.

Applying this historical wisdom to modern life involves moving away from industrialized products and returning to home-cooked meals. Using natural herbs and spices for flavor and viewing meals as communal events are key components of this approach.

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

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

Engaging directly in food preparation provides total control over what is consumed. This practice eliminates the need for hidden additives and fosters a better appreciation for the nutritional value of ingredients.

Even small-scale gardening can have a positive impact by:

• Ensuring access to nutrient-dense, fresh produce.
• Strengthening the connection to the source of one’s food.
• Promoting the consumption of diverse plant species.
• Providing physical activity.

Practical engagement can start with learning basic culinary techniques, maintaining small container gardens, or participating in local community agriculture programs.

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

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

Health should be viewed through a holistic lens that encompasses the entire food system. This includes the condition of the soil, the welfare of livestock, and the environmental consequences of dietary choices.

Strategies for transitioning away from the Western model include:

• Gradually substituting processed products with whole ingredients.
• Exploring new varieties of plants and grains.
• Prioritizing seasonal and locally sourced items.
• Reintroducing social and ritualistic elements to dining.

Adopting sustainable dietary habits is a long-term process. Rather than following temporary trends, the focus should be on creating a consistent and healthy relationship with food that benefits both the individual and the broader ecosystem.

Last updated: January 22, 2025