Brenda Khan
People have debated the ideal human diet for thousands of years, often considering the morality of eating other animals. While there is no one-size-fits-all solution, experts agree on some general principles for healthy eating. A whole-foods diet rich in fruits, vegetables, whole grains, nuts, legumes, and healthy fats is recommended, while processed foods, refined sugars, and excessive animal products are best limited. The DASH diet, focusing on heart health and lowering blood pressure, is also noteworthy. Additionally, the Blue Zones identified by National Geographic Fellow Dan Buettner offer insights into the dietary patterns associated with longevity and abundant health.
What Should a Human Diet Consist of?
| Characteristics | Values |
|---|---|
| Whole foods | Yes |
| Plant foods | Yes |
| Animal foods | Yes, but fewer |
| Processed foods | No |
| Meat | Yes, but fewer |
| Dairy | No |
| Fruits | Yes |
| Vegetables | Yes |
| Whole grains | Yes |
| Nuts | Yes |
| Legumes | Yes |
| Healthy fats | Yes |
| Healthy proteins | Yes |
| Water | Yes |
| Sugary beverages | No |
| Salt and sodium | No |
| Alcohol | No |
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What You'll Learn
Eat more whole plant foods
While there is no single, optimal diet for every human, most experts agree that eating more whole plant foods is beneficial for health. This includes fruits, vegetables, whole grains, nuts, legumes, and other whole plant foods that provide an abundance of vitamins, minerals, antioxidants, flavonoids, and other phytonutrients. These nutrients support the proper functioning of the brain, lungs, heart, immune system, and cells.
A whole-foods plant-based diet has been linked to lower risks of diabetes, heart disease, weight gain, and certain types of cancer. For example, the traditional diet of the Gwi San people in Botswana's Central Kalahari consisted of mostly carbohydrate-rich, sugary melons and starchy roots, while the Tikiġaġmiut people of the north Alaskan coast relied mainly on the protein and fat from marine mammals and fish. Despite these differences, both populations were able to thrive in their respective environments.
The Blue Zones, identified by National Geographic Fellow and explorer Dan Buettner, are regions where people enjoy not only the longest life spans but also the most abundant health spans. These regions include Sardinia, Italy; Loma Linda, California; Nicoya Peninsula, Costa Rica; Ikaria, Greece; and the islands of Okinawa, Japan. The diets in these regions vary but are typically rich in whole plant foods.
Additionally, a plant-based diet can help reduce environmental destruction caused by modern meat and dairy production, especially from factory farms. It is worth noting that some people may find fully vegetarian or vegan diets restrictive, so a pescatarian diet that includes fish can be a good alternative.
In conclusion, while dietary preferences vary among individuals, incorporating more whole plant foods into one's diet is generally recommended for improved health and well-being.
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Reduce meat and dairy consumption
Reducing meat and dairy consumption is becoming increasingly popular for health and environmental reasons. Meat and dairy products, especially from factory farms, are leading drivers of heart disease, cancer, diabetes, and obesity. They are also responsible for a large share of anthropogenic greenhouse gas emissions, with the livestock sector alone accounting for 16.5% of global greenhouse gas emissions.
The benefits of reducing meat and dairy consumption are twofold: for human health and for the planet. Firstly, for human health, studies have shown that vegetarian diets are associated with a lower risk of diabetes, heart disease, and less weight gain/lower weight than diets that include animal protein/meat. A 2020 study found that pescatarians (who eat a plant-based diet with fish and other seafood) are less likely to be obese and have a lower prevalence of cardiovascular risk factors such as high BMI, hypertension, and hypercholesterolemia. However, it is important to note that some people may not feel as satiated with less meat, and that diets devoid of meat and dairy are usually low in iron, zinc, and vitamin B12. Therefore, it is important to ensure that alternative sources of these nutrients are included in the diet.
Secondly, reducing meat and dairy consumption can have a positive impact on the planet. Meat and dairy production requires substantial resources and contributes to a large share of greenhouse gas emissions. It is estimated that globally, up to 29% of planet-warming greenhouse gas emissions come from food production each year, with more than half of those coming from meat and dairy. Meat and dairy production, including grazing and agricultural lands, also take up a significant amount of the Earth's surface, with 30% of the Earth's surface and 80% of all agricultural land in the United States dedicated to these industries. Therefore, shifting from high levels of meat and dairy consumption toward plant-based diets can help reduce food-related greenhouse gas emissions and reduce the environmental impact of farming.
It is worth noting that there is some debate around reducing meat and dairy consumption due to health and nutritional concerns, particularly for vulnerable groups such as children, women of reproductive age, and the elderly. However, the benefits of reducing meat and dairy consumption for both human health and the planet are significant, and it is not necessary to completely eliminate these foods from one's diet. Moderation is key, and even a small reduction in meat and dairy consumption can have a positive impact.
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Focus on nutrient density
Nutrient density is an important concept when considering what a human diet should consist of. Nutrient density refers to the amount of nutrients in a food relative to its energy content (calories). Eating a nutrient-dense diet means consuming a variety of foods that provide a high amount of nutrients per calorie.
A nutrient-dense diet is essential for optimal health and can help prevent or even reverse many chronic ailments. While there is no one-size-fits-all diet, focusing on nutrient density can provide a framework for making informed choices about what to eat. Nutrient-dense foods include those that are rich in vitamins, minerals, antioxidants, and other beneficial compounds.
Whole plant foods, such as fruits, vegetables, whole grains, nuts, legumes, and seeds, are excellent sources of nutrient density. They provide a wide range of essential nutrients, including fibre, which is often lacking in modern diets. Fibre is crucial for digestive health, lowering cholesterol, and maintaining stable blood sugar levels.
Additionally, plant foods offer an abundance of antioxidants, which help protect the body from the damaging effects of free radicals. The variety of phytochemicals and phytonutrients found in plant foods also provide numerous health benefits, including reduced inflammation and a lower risk of chronic diseases.
While some animal products can be part of a nutrient-dense diet, it is important to choose them wisely. Modern meat and dairy products, especially from factory farms, are often associated with increased risk factors for heart disease, cancer, diabetes, and obesity. Opting for lean meats, fish, and plant-based sources of protein, such as beans and legumes, can provide essential amino acids while minimising the negative impacts of animal agriculture on health and the environment.
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Avoid highly processed foods
While there is no one-size-fits-all solution to human nutrition, as each person's dietary needs vary, there are some general guidelines that can help steer people towards healthier eating habits. One key recommendation is to limit or avoid highly processed foods.
Processed foods are typically high in added sugars, unhealthy fats, and artificial ingredients, which can have negative effects on health. These foods have been linked to an increased risk of chronic diseases such as heart disease, cancer, diabetes, and obesity. For example, the standard Western diet, which is often high in processed meats, bacon, butter, and trans fats, is a major contributor to high cholesterol and heart disease.
By contrast, a diet rich in whole, unprocessed, or minimally processed foods is generally considered healthier. This includes fruits, vegetables, whole grains, nuts, legumes, and other plant-based sources of protein and healthy fats. These foods provide the body with essential vitamins, minerals, antioxidants, and phytonutrients, which support overall health and help reduce the risk of chronic diseases.
Additionally, some experts recommend a return to a more ancestral or hunter-gatherer-type diet, which would include lean meats, fruits, vegetables, and nuts. This type of diet is thought to be more in line with the nutritional requirements established during human evolution. However, it is important to note that our ancestors' diets varied greatly depending on their geographical location and the available food sources.
Finally, it is worth noting that highly processed foods are often cheap, convenient, and highly palatable, which can make them difficult to avoid or reduce in one's diet. However, by prioritizing whole, unprocessed foods and reading labels to identify and limit added sugars, unhealthy fats, and artificial ingredients, individuals can make significant improvements to their overall health and reduce their risk of chronic diseases.
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Drink water, not sugary drinks
While there is no single, optimal diet for every human, there are some general recommendations that can help guide individuals in making healthier dietary choices. One key recommendation is to prioritise drinking water over consuming sugary drinks.
Water is an essential component of a healthy diet, as it plays a crucial role in maintaining bodily functions and promoting overall health. It is a natural source of hydration that is calorie-free and helps the body absorb nutrients, regulate body temperature, and maintain healthy organ function. In contrast, sugary drinks, such as soft drinks, fruit juices, and sports drinks, are high in added sugars and provide little to no nutritional value. These beverages can lead to weight gain, tooth decay, and an increased risk of chronic diseases such as diabetes and heart disease.
The consumption of sugary drinks has become increasingly prevalent in modern society, contributing significantly to the rising rates of obesity and related health issues. These drinks are often loaded with fructose or high-fructose corn syrup, which can overload the liver and lead to non-alcoholic fatty liver disease. Additionally, the high sugar content can cause blood sugar spikes, followed by crashes that leave individuals feeling tired and craving more sugar, creating a vicious cycle.
On the other hand, water promotes weight loss and improves overall health. It acts as an appetite suppressant, helping individuals feel fuller for longer and reducing the tendency to overeat. Water also boosts metabolism, aiding the body in burning calories more efficiently. Furthermore, adequate hydration improves energy levels, enhances physical performance, and supports the proper functioning of vital organs, such as the kidneys and the heart.
By making a conscious choice to drink water instead of sugary drinks, individuals can significantly improve their health and reduce their risk of developing diet-related chronic diseases. This simple swap can have a profound impact on overall well-being and is a cornerstone of a healthy diet and lifestyle.
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Frequently asked questions
There is no one-size-fits-all answer to this question as dietary needs vary from person to person. However, most experts agree that a balanced diet consisting of whole, unprocessed foods is generally healthy. This includes an abundance of fruits and vegetables, whole grains, healthy fats, and lean proteins.
A plant-based diet has been linked to a reduced risk of chronic diseases such as heart disease, high blood pressure, stroke, diabetes, and cancer. Plant-based diets are also associated with a lower prevalence of cardiovascular risk factors such as high BMI and hypertension.
A diet high in meat and animal products, especially those from factory farms, has been linked to an increased risk of heart disease, cancer, diabetes, and obesity. Additionally, meat-based diets can contribute to widespread environmental destruction.
