Currently, information and studies on nutrition seem to be contradictory and confusing. Expressions like “there are studies for everything” or “the best is what we have always eaten” reflect the public’s distrust of this science. However, experts point out that the key to the problem does not lie in the disparate results, but in the incorrect formulation of research questions.
Deirdre K. Tobias, a nutritional epidemiologist at the Harvard T.H. Chan School of Public Health, argues that three aspects must be considered to properly evaluate a food: What is it compared to? Are individual foods or nutrients analyzed? and What is the purpose of its consumption? These questions are essential to gain a clear understanding of the real effects of food on health.
The impact of a food on health cannot be evaluated in isolation. Each food choice involves replacing another product, which directly influences its effects.
An illustrative case is that of Serrano ham, which in a study showed cardiovascular health benefits when compared to cooked ham. However, if its consumption displaces sources of plant-based protein such as legumes, it could increase the risk of cardiovascular diseases. Therefore, without knowing which foods are being replaced, it is impossible to determine the real impact on health.
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Nutrients vs. Whole Foods
It is often considered that a food is healthy based on its content of certain essential nutrients, such as proteins or vitamins. However, excessive consumption of these nutrients does not always provide additional benefits and, in some cases, can be harmful. Additionally, foods contain a combination of compounds that interact with each other, generating effects different from those expected.
An example is nitrates, present in vegetables like spinach and in processed meats. In vegetables, they convert to nitric oxide, beneficial for blood pressure. In contrast, in processed meats, they can transform into nitrosamines, potentially carcinogenic compounds.
Towards more reliable recommendations
For dietary guidelines to be effective, they must be based on public health priorities and consider factors such as sustainability. Distrust in nutrition largely stems from a lack of a comprehensive approach in research and result communication.
Dietary decisions should be analyzed based on their impact on individual and collective health, as well as on the environment. Only then can progress be made towards a healthy, sustainable, and evidence-based diet.
Vegetable Foods
Why is it important to consult with a nutritionist and when is it recommended to see one?
The importance of consulting with a nutritionist lies in the possibility of improving nutrition and lifestyle. A nutritionist is a healthcare professional who can help:
- Maintain a healthy weight.
- Improve your relationship with food.
- Prevent and treat chronic diseases.
- Manage food allergies.
- Address digestive issues.
- Enhance physical performance.
- Modify body composition.
It is also recommended to see a nutritionist if:
- There are doubts about nutrition.
- You have a disease associated with malnutrition.
- You have diabetes, hypertension, high cholesterol, or kidney problems.
- You have digestive issues.
- To improve athletic performance.
- To assess the healthiness of your current diet.
- To lose or gain weight.
- To modify body composition.
The nutritionist can help:
- Calculate the amount of calories and nutrients consumed daily.
- Adjust your diet according to individual requirements.
- Implement, schedule, and plan diets.
- Assist in managing food allergies.
- Help address digestive problems.
- Aid in improving physical performance.
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