Is There an Optimal Diet for Human Health?
When it comes to diet, the holy grail of human nutrition is the elusive "optimal diet." Everyone seems to have a take in this debate: keto evangelists, plant-based warriors, paleo purists, and yes, even that one uncle who swears by his bacon and butter regimen because "the Inuit eat like this." But is there really such a thing as an ideal way to eat for optimal health? Let’s explore, with a mix of research, facts, and maybe a little humor to keep things palatable.
What Even Is Optimal Health?
Before we start slicing and dicing the avocado of life, let’s define our terms. The World Health Organization defines health as “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity” (WHO, 1948). In other words, it’s not just about dodging diabetes or lowering cholesterol; it’s about thriving. Think more “Zorba the Greek” and less “medication management.”
So, does your diet help you feel good, live long, and avoid nagging your grandkids about modern snacks? That’s a good starting point.
Ancestral Health and Blue Zones: The OG Wellness Influencers
When searching for dietary wisdom, it’s tempting to look back to ancestral diets or the famed Blue Zones, regions where people routinely live to 100+. These groups include Sardinians, Okinawans, and even Californian Adventists. What do they all have in common?
Whole foods: Lots of fruits, veggies, beans, and whole grains are dietary staples. No, Wotsits don’t make the cut.
Moderation matters: Caloric restriction or mindful eating practices (like the Okinawan hara hachi bu—eating until 80% full) are common.
Wine and dine responsibly: Moderate alcohol consumption is par for the centenarian course—except in Loma Linda, where the Adventists are more teetotal.
The Blue Zones are fascinating, but they’re not perfect. Their success isn’t just about what’s on their plate; other factors like physical activity, strong community ties, and lower stress also play a huge role. You can’t eat your way to happiness if your boss emails you at midnight. Research by Buettner & Skemp (2016) highlights these non-dietary factors in Blue Zone populations, emphasising that lifestyle habits beyond food are critical for longevity.
Macronutrient Wars: Carbs, Fats, and Protein Walk Into a Bar…
The optimal balance of macronutrients, carbs, fats, and protein, is another battleground. Here’s the lowdown:
High-Carb Diets
Populations like the Kitavans and Aymara thrive on starchy staples like yams and potatoes, paired with physical activity. These groups consume whole, unrefined carbs rather than processed sugars and flour. Studies, such as Lindeberg et al. (1999), show that Kitavans experience low rates of cardiovascular disease despite their high carbohydrate intake, challenging the typical Western idea that carbs are inherently bad.
High-Fat Diets
Populations like the Inuit and Maasai consume fats from natural sources like fish, seal, and milk. Yet their health declines when modern processed foods creep in. DiNicolantonio (2016) discusses the paradox of the Inuit’s high-fat diet, where despite an extremely high-fat intake, they traditionally have low rates of heart disease—until Western foods were introduced. Similarly, Mann et al. (1971) studied the Maasai and found that despite consuming 60-70% of their calories from fat, their rates of heart disease were low, but those rates increased as their diet modernised.
Balanced Diets
Many ancestral populations eat a mix—beans, fish, meat, veggies. What’s consistent? Whole, minimally processed foods. Revedin et al. (2010) provides evidence that early humans ate a variety of foods, including grains and legumes, suggesting that flexibility and variety were key to their survival.
One myth to debunk: There’s no magic macronutrient ratio for everyone. Genetics, lifestyle, and environment all play a role. What works for an active Okinawan grandma won’t necessarily work for your office job and Netflix marathons.
What About Modern Diets?
From keto to gluten-free to vegan, here’s what the evidence says:
Keto
Great for epilepsy management and promising for some cancers, but long-term adherence and effects on the general population are less clear. Paoli et al. (2013) found that the ketogenic diet can be effective for weight loss and managing certain medical conditions, but long-term research is still needed.
Gluten-Free
A must for those with celiac disease or gluten sensitivities. For everyone else? Not inherently healthier (sorry, almond flour brownie fans). Jenkins et al. (1999) showed that, for those without gluten sensitivities, gluten-free diets do not provide significant health benefits.
Vegan/Vegetarian
Associated with lower rates of heart disease and cancer, but this may reflect the overall health-conscious habits of plant-based eaters. Key et al. (1996) found that vegan diets often lead to lower cholesterol and body fat, though these benefits are partly attributed to a lower calorie intake and overall healthier habits rather than diet alone.
Paleo
Our ancestors ate a range of foods, including grains and legumes, as shown by archaeological evidence. Don’t fall for the “all grains are modern poison” narrative. Mercader et al. (2009) and Revedin et al. (2010) found that prehistoric humans consumed a variety of plant-based foods, including grains, legumes, and tubers, debunking the notion that our Paleolithic ancestors lived on a strictly meat-based diet.
The Real Villain: The Western Diet
Why is the Western diet (highly processed, calorie-dense, nutrient-light) so problematic? It’s linked to obesity, diabetes, heart disease, and even declining life expectancy in some populations. Schulz et al. (2006) notes that the Pima Indians, after adopting a more Westernized diet, saw a rise in diabetes rates—demonstrating the impact of processed food on health.
Research shows diets high in whole foods—rich in fiber, healthy fats, and diverse nutrients—consistently outperform our burger-and-fries combo meals. Lindeberg et al. (1999) also suggests that societies adhering to a diet based on whole, unrefined foods tend to exhibit better cardiovascular health.
But here’s the kicker: while reducing processed junk is critical, obsessing over dietary “purity” isn’t the answer either. Stressing over food choices can be as harmful as eating the occasional cupcake. Schulz et al. (2006) also showed that psychological stress plays a role in metabolic conditions, suggesting that an overly rigid approach to diet can be detrimental to health.
Weight Loss vs. Health: The Eternal Debate
Let’s address the elephant in the room: many “health” diets are just disguised weight-loss plans. Yes, losing 5-10% of body weight can significantly improve health markers like blood sugar, cholesterol, and blood pressure. But weight isn’t the only measure of health.
Focusing solely on weight can be harmful, especially for those prone to disordered eating. Instead, look at overall habits: Are you active? Sleeping well? Eating fiber? (Pro tip: “Twinkie diets” don’t cut it long-term, even if they show short-term cholesterol improvements.) Research by Jenkins et al. (1999) highlights that improvements in health markers are often linked to overall diet quality, not just caloric restriction.
So, Is There an Optimal Diet?
In a word, no—or rather, it depends. Context matters:
If you have specific health conditions (diabetes, celiac disease), you may need a “corrective” diet.
If you’re generally healthy, focus on variety, moderation, and balance.
Avoid extremes unless medically necessary—your body thrives on adaptability, not rigidity.
The MNU Way of Eating
Here’s a practical take:
Eat mostly whole, minimally processed foods.
Prioritise fiber-rich plants (yes, beans are your friends).
Include lean protein, healthy fats, and a variety of carbs from real foods.
Stay flexible: wine, chocolate, and pizza have their place too.
Health is about consistency, not perfection. So, enjoy your kale and quinoa, but don’t lose sleep over that brownie. After all, as the centenarians of the Blue Zones might tell you, life’s too short to skip dessert just don’t make it the main course.
References:
Buettner, D., & Skemp, S. (2016). The Blue Zones Solution. National Geographic.
Jenkins, D., et al. (1999). "Wheat gluten and triglyceride reduction in hyperlipidemic individuals." American Journal of Clinical Nutrition.
Lindeberg, S., et al. (1999). "Dietary habits in Kitavan islanders: low cardiovascular disease risk despite high saturated fat intake." American Journal of Clinical Nutrition.
DiNicolantonio, J. J. (2016). The Salt Fix: Why the Experts Got It All Wrong—and How Eating More Might Save Your Life. Little, Brown Spark.
Mann, G. V., et al. (1971). "The Maasai diet and cardiovascular disease." Lancet.
Paoli, A., et al. (2013). "The ketogenic diet: A potential novel therapeutic intervention in the treatment of epilepsy and
