Whole Foods Beat Everything Else
The Evidence
Diet quality matters more than macro ratios. Every major health organization agrees (American Heart Association, 2021, 2024):
- Fruits, vegetables, whole grains, lean protein → lower disease risk
- Ultra-processed foods → higher all-cause mortality
The specifics (keto vs. Mediterranean vs. vegan) matter less than this: eat real food, mostly plants, not too much.
The Protocol
If >50% of your diet is processed: Start swapping. Add vegetables to every meal. Replace refined grains with whole. One change at a time.
If vegetarian: Watch protein. Legumes, tofu, eggs if you eat them.
If gaining weight: Track calories until you understand portion sizes. Then stop tracking.
If already eating well: Maintain. 80/20 rule—occasional treats won’t kill you.
How To Know It’s Working
- Waist circumference stable or decreasing
- Labs in range (LDL, fasting glucose)
- You feel better than you did 6 months ago
American Heart Association. (2021). 2021 Dietary Guidance to Improve Cardiovascular Health. Circulation.
American Heart Association. (2024). Life’s Essential 8: Updating and Enhancing the American Heart Association’s Construct of Cardiovascular Health. Circulation.