The Standard American Diet (S.A.D.) has long been criticized for its reliance on ultra-processed, calorie-dense, and nutrient-poor foods. These foods, such as packaged snacks, sugary drinks, frozen meals, fast food, and refined carbohydrates, make up more than 60% of the average American’s daily calorie intake. Studies have consistently linked diets high in ultra-processed foods to obesity, heart disease, type 2 diabetes, cancer, and early death.
When it comes to improving health through dietary changes, the focus should not solely be on adding so-called superfoods but rather on removing the foods that are actively harming our health. By cutting out harmful foods like added sugars, refined grains, ultra-processed foods, artificial sweeteners, and heavily refined seed oils, individuals can create space for healthier choices to naturally take their place. This approach, known as nutritional minimalism, allows for flexibility in eating styles while still moving in the right direction towards better health.
It’s important to recognize that not all calories are created equal. Two hundred calories from salmon and broccoli are not the same as 200 calories from soda and cookies. The former provides nutrients that fuel satiety, muscle repair, and stable blood sugar levels, while the latter triggers glucose spikes, inflammation, and rebound hunger. By removing foods that disrupt hormones, spike insulin, and hijack appetite regulation, individuals can naturally eat fewer total calories as their bodies self-regulate more effectively.
There is a consensus among experts on the harmful foods that should be avoided, including added sugars, refined grains, ultra-processed foods, artificial sweeteners, and heavily refined seed oils. By partially or completely cutting out these offenders, individuals may experience improvements in energy levels, sleep quality, mood, and hunger cues.
Taking a subtraction-first approach to dieting can be simpler and more sustainable than following complicated or rigid meal plans. By starting with small changes, such as eliminating sugary drinks or avoiding products with more than five ingredients, individuals can gradually shift their habits without the need for calorie tracking, apps, or special meal plans. This approach is empowering and can help reduce decision fatigue by establishing identity-based habits that are more durable and sustainable in the long run.
While it’s essential to focus on cutting out harmful foods, it’s also important not to strive for perfection. A diet that is 90% clean is far better than one that is only 50% clean. Making gradual changes and reducing intake of ultra-processed foods can have meaningful results on health and well-being. Research supports the notion that high ultra-processed food intake is associated with a higher risk of death from all causes.
In conclusion, the best approach to dietary improvement may be as simple as eating real food, cutting out harmful foods, and allowing the body to do the rest. By focusing on what not to eat and making small, sustainable changes over time, individuals can significantly impact their health and well-being.
