For years, government guidelines have shaped public perception of what a “healthy” diet should look like. We’ve been advised to limit fats, watch our salt intake, and consume a diet rich in carbohydrates. But are these recommendations truly what’s best for us? The truth is, much of this advice can be misleading and often ignores the nuance of what foods we should actually be eating. It’s time to take a closer look at the real culprits—processed foods and sugar—and why essential nutrients like fats, salt, and carbohydrates deserve a more balanced approach in our diets.
Why Government advice is either outdated or over-simplified
Government dietary guidelines were largely shaped by outdated research and a “one-size-fits-all” mentality that doesn’t take individual needs into account. Many of the guidelines have roots in decades-old studies that demonise fats and salt, while promoting high-carbohydrate diets. And - shock horror, hold the front page - some reports were sponsored or commissioned by big food businesses - who'da thought?
Regardless of the sources, authentic or otherwise, this advice fails to acknowledge:
- The essential role that fats, carbohydrates, and even salt play in our bodies
- The significant health risks associated with processed foods and added sugars.
- The fact that the quality of food matters more than broad categories like “low-fat” or “low-salt.”
Why fats aren't the enemy but, in fact, essential
For years, we’ve been told to avoid fats, particularly saturated fats, to protect our heart health. And, whilst we definitely need to be careful with saturated fats, modern research shows that fats are not the dietary villain they were once made out to be, but in fact essential to a healthy diet - hence the term Essential Fats.
Healthy fats - essential for energy and hormonal balance
Fact: fats are a critical part of a balanced diet. They provide a dense source of energy, help the body absorb fat-soluble vitamins (A, D, E, and K), and also play a critical role in hormone production. Cut out fats entirely in your diet, and you'll likely experience energy imbalances, hormonal disruption, and vitamin deficiencies.
Saturated or unsaturated - what they are and how they help
While not all fats are created equal, saturated fats - those that are found in foods like butter, meat, and dairy—aren’t as harmful as once thought. In moderation, (and that's the key bit here) they can support brain health, hormone balance, and cell function.
Unsaturated fats, particularly from sources like olive oil, avocados, nuts, and seeds, are excellent for heart health and anti-inflammatory benefits.
The real bad boy in this fat story (boo, hiss) are trans fats and hydrogenated oils found in ultra processed foods, which are truly damaging to our cardiovascular system and overall health. If you want to know what a UPF (Ultra Processed Food is) then at it most simplest of explanations, it's one that contains ingredients you wouldn't find in your food cupboard.
Salt - time for some truth bombs
Salt has long been demonised as a cause of high blood pressure and heart disease, but like fats, salt is essential for good health. Now, whilst you don't need to go piling kilos of the stuff down your throat, you should consider having more in your diet.
Salt, or sodium, is a key electrolyte that helps balance fluids in your body, supports nerve function, and is crucial for muscle contraction. Let's just pick out one part of that statement - balances fluids: we all know about drinking plenty of water, but you need salt to help absorb that water and prevent dehydration.
So if you’re active, especially if you engage in regular training or high-intensity exercise, salt becomes even more important to replenish those lost electrolytes you'll have sweated out.
While excessive salt consumption can raise blood pressure, most of the salt in modern diets comes from processed foods, not from natural, whole foods. These processed foods often contain an unhealthy mix of additives, sugar, and trans fats—leading to far more health issues than salt alone.
Carbohydrates: a vital energy source
Carbohydrates have also been the subject of much debate and often the easy target in diets. Low-carb, high protein diets like the Atkins diet and others such as ketogenic diets have become popular, but they're not sustainable. The key to a healthy diet isn’t necessarily cutting carbs altogether - you'll find yourself lacking in energy and much more likely to binge eat...it’s choosing the right types of carbohydrates.
Carbs are your body’s primary source of energy, especially for your brain and during exercise. However, it's important to highlight that not all carbs are created equal - oh no. Complex carbohydrates - those found in whole grains, vegetables, and legumes are full of fibre, vitamins and minerals that support digestion and stable energy levels. Good stuff.
On the other hand, refined carbs - stuff such as white bread, pastries, and sugary cereals, spike blood sugar levels and provide little to no real nutritional value. These processed carbs are the culprits that contribute to weight gain, diabetes, and metabolic disorders. You starting to see a pattern here? (hint: processed)
If you’re active or train regularly, carbohydrates are especially important. They replenish glycogen stores in muscles, providing fuel for your next workout. Without adequate carbs, you may feel sluggish, fatigued, and experience slower recovery times.
The real villain of this piece - UPF
Where the government guidelines often fall short is in addressing the dangers of processed foods and added sugars - because of course they do when they earn billions from the companies producing them. These foods, some containing elements that previously didn't exist and made from stuff that you simply would not believe are far more harmful to your health than moderate amounts of salt, fats, or carbs from whole, unprocessed sources.
Processed foods are typically high in refined sugars, unhealthy fats (trans fats), artificial additives, and preservatives, while being low in nutrients. They contribute to inflammation, weight gain, and a host of chronic diseases, such as diabetes, heart disease, and cancer...real nasty shit.
Sugars, especially those added to foods and drinks, are a significant contributor to obesity and metabolic issues. Unlike the natural sugars found in fruits and vegetables, added sugars provide empty calories and lead to insulin spikes, energy crashes, and increased fat storage. Over time, a diet high in added sugars can lead to insulin resistance and a greater risk of type 2 diabetes. Again, nothing good going on there.
This is all kinda depressing - what should we do then?
I get it - it's grim reading. But, like most things in life, it's really about balance. Think of your body like a finely tuned engine (which it is) and fuel it well with the proper stuff and it'll perform to the best of its ability.
Ultimately, your body needs the right combination of proteins, fats, and carbohydrates to function optimally. And we're not just talking daily energy, but to support physical activity, muscle recovery, and your overall wellbeing. Here’s how to approach your diet:
1. Eat whole, proper, unprocessed foodstuffs
Look to focus on nutrient-dense foods that provide vitamins, minerals, fibre and antioxidants. Think vegetables, fruits, lean meats, fish, eggs, nuts, seeds, and healthy fats like olive oil and avocado. They're not boring, there's endless options of what you can do with them with just a little thought and these foods offer the right balance of essential nutrients that your body needs.
2. Make sure you get a good mix of macronutrients
By this we mean the following BIG THREE:
- Proteins: these are necessary for muscle repair and recovery, especially after workouts. Include sources like lean meats, fish, eggs, and plant-based options like lentils and beans
- Fats: make sure you include both saturated and unsaturated fats for energy, brain function, and hormonal balance. Prioritise healthy fats from natural sources, avoiding trans fats and heavily processed oils
- Carbohydrates: look to choose whole grains, vegetables, and legumes over refined carbs. If you’re active, ensure you’re getting enough carbs to fuel your workouts and recovery
3. Limit those processed foods or those high in sugar
As we've already highlighted, processed foods are typically high in harmful ingredients that negatively impact your health. Try and stick to whole foods and minimise those products with added sugars, preservatives, and, of course, unhealthy fats.
In conclusion, it's time to love 'real' food
Ultimately, the key to a healthy diet is not about demonising salt, fats, or carbohydrates, but instead understanding the quality of the food you’re eating. As we've already stated, Government guidelines often oversimplify nutrition and fail to account for the nuances of individual needs, especially when it comes to physical activity and training. A bit like BMI scales, but that's for another blog post...
By focusing on whole, unprocessed foods (or as our grandparents called it: 'food') and maintaining a balanced intake of proteins, fats, and carbs, you’ll support not only your day-to-day health but also your training and recovery and get to your goals quicker. It’s time to rethink conventional dietary advice and fuel your body the way nature intended.
And whilst we're on the subject of UPF, you simply MUST read this book - it'll totally change the way you look at what you eat. Scary, compelling and insightful, all at once.
Find it online at all good book sales outlets - and some bad ones too, I'd imagine.
