The Great Diet Debate: Are You Fighting the Wrong Battle?
It seems everyone's fighting about diet and nutrition these days. Carnivore vs Vegan. Mediterranean vs DASH. Keto vs Paleo. What’s the deal? Is one better than the other?
Misinformation in the nutrition and diet space causes a divisive mentality and fans the fire, lighting the blowtorch of resentment. I see people align themselves with certain food choices, then chastise those who don’t choose the same path.
Some common misperceptions about foods crop up often. Statements like meat causes heart disease or you can’t eat enough protein on a plant-based diet. Carbs make you fat. These over generalities need some clarity. The real villain lurks in the background and it needs more mainstream media time. Chemically altered, nutrient-void "foods" trigger metabolic syndrome, inflammation, and heart disease, irrespective of a meat-based or plant-based diet. We should avoid ultra processed foods.
Shocking truth
70% of the average American diet comes from ultra-processed foods. Surprisingly, the Inuit and Massai populations both consume large amounts of high fat animal-based proteins and various studies showed the rates of cardiovascular disease to be basically nonexistent before introducing ultra-processed foods of the western diet. Reinforcing ultra processed role in wrecking our health makes sense when research shows a 10% increase in ultra-processed food consumption raises the risk of cardiovascular disease by 12%.
Whole nutrient-dense foods
A 2023 meta-analysis (JAMA Cardiology) found that vegan and vegetarian diets lower LDL cholesterol but only when based on whole foods—ultra-processed vegan options (fake meats, refined grains, sugary foods) increased heart disease risk.
Red Meat & Heart Disease Myth: A 2022 study (Eur J Prev Cardiol) concluded that unprocessed red meat less likely linked to heart disease, but processed meats (hot dogs, deli meats) increase risk.
A 2021 study (Ann Intern Med) compared low-carb and low-fat diets, finding that sticking to either diet and avoiding processed foods improved cardiovascular health.
Plant-based or meat-based, the priority should be nutrient-rich whole foods. It's clear that the carbs in soda and sweet potatoes are very different. Protein from steak, salmon, or tofu will be far superior to protein from a processed protein bar.
A quick story
I overheard some colleagues at work discussing diet and nutrition choices. The discussion became heated. Her red hair matched her passion for veganism.
He wanted more energy, better recovery, sharper focus, so he tried a vegan diet.
At first, it seemed fine. But soon, dizziness and fatigue hit hard. He struggled through the day, drained.
Curious, he asked the vegan colleague, “Do you ever feel tired? Can you hike without crashing?”
She bristled. “Elephants thrive on plants. You don’t need meat.”
“But I feel weak.”
She fired back. “Meat causes heart disease. Keep eating it, and I’ll admit you to the hospital.”
He held his ground. The real enemy is not meat. It’s the Ultra-processed junk like sugar.
He stopped chasing diet labels and focused on whole, nutrient-dense foods. Meat returned to his plate, alongside vegetables, eggs, and healthy fats. His energy surged.
She never budged on the opinion veganism reigns as the superior diet.
The lesson? It’s not vegan vs. carnivore. It’s metabolic health that matters.
First principles
Don't blindly follow nutritional trends. Ignore the headlines and the herd mentality. Let's apply first principles reasoning. Rather than questioning if only eating vegetables is the way to go or if eating meat is unhealthy, ask:
What does the evidence say about whole foods vs processed foods?
How does my body feel when I eat certain foods?
Are the foods I am eating nutrient dense or am I just following what I see other people do?
Plan
Identify Your Risks
If you have heart disease risk factors, prioritize anti-inflammatory foods (fatty fish, nuts, olive oil).
If insulin resistance is your issue, reduce refined carbs and added sugars.
Choose Your Diet Framework
Keto for seizures? Mediterranean for heart health? Carnivore for autoimmune issues?
Pick based on your needs, not fads.
Cut the Processed Junk
No matter your diet, eliminate seed oils, refined grains, and added sugars. Whole food wins every time.
End
The true adversary in our quest for healthy eating is not animal products or plant-based foods themselves, but the heavily processed, nutritionally deficient junk foods that flood our markets. One of the worst things you can do is waste energy fighting over food labels when you should focus on eating foods that nourish and support your body's health. Do you desire to improve your health and increase your quality of life? Eat real, whole foods. Period. Your health isn’t about choosing a side. It’s about choosing what fuels you best.