Nutritionist Answers Diet Questions From Twitter | Tech Support | WIRED

Dr. David Katz discusses the best diet for health and longevity, emphasizing a plant-based diet. He mentions the 'blue zones', where people live longer and healthier lives, and their adherence to a diet of real food, predominantly plants. This includes a variety of vegetables, fruits, whole grains, beans, lentils, nuts, and seeds, with water as the primary beverage. Katz also addresses the question of excessive protein intake, explaining that Americans tend to consume more than the recommended amount, which can lead to storage as fat since the body cannot store excess protein. He further discusses the ketogenic diet, its origins in treating epilepsy, and questions its suitability for a healthy person. Katz also busts myths about carbohydrates, explaining that while refined grains and added sugars are bad, plant-based carbohydrates are beneficial. He advises on changing metabolism through resistance training to build muscle and increase calorie burn. Lastly, he touches on the topic of calorie quality, explaining that not all calories are equal and that whole, unprocessed foods tend to be more filling and nutritious than ultra-processed foods.

Dr. Katz tackles several nutritional myths and questions from his audience. He discusses the paleo diet, noting that it is challenging to follow authentically in the modern world due to the lack of Stone Age foods like wild game and the high fiber intake of our ancestors. He also addresses the concept of 'girl dinner', suggesting healthier alternatives to processed meats and other convenience foods. The doctor explains the difference between macronutrients (protein, carbohydrates, and fats) and micronutrients (vitamins, minerals, antioxidants), emphasizing the importance of both. Katz also discusses the benefits of organic food, suggesting it may be more nutritious due to higher concentrations of micronutrients and the absence of herbicides, pesticides, and antibiotics. He addresses the topic of intermittent fasting, comparing it to calorie restriction and portion control, and notes that while there's no significant difference in outcomes, it can be a useful tool for some people. The ketogenic diet's effects, which mimic starvation, are critiqued for potentially leading to negative health outcomes, and the doctor recommends against it for long-term use.

Dr. Katz provides guidance on what to eat before and after a workout. He suggests preloading with carbohydrates to fill glycogen stores for energy during workouts and emphasizes the importance of high-quality protein and antioxidants for recovery. The doctor also recommends cutting out soda from one's diet, as it is a source of empty calories and excess sugar. He addresses the gluten-free diet, stating that it is unnecessary for most people unless they have a gluten sensitivity or celiac disease. For those following a plant-based or vegan diet, Katz assures that it is possible to get proper nutrition, including protein and essential nutrients, and highlights that B12 supplementation might be necessary. He also mentions that the food pyramid has been replaced by a plate model, which recommends filling most of the plate with vegetables, fruits, and whole grains. Lastly, he advises on reading nutritional labels by checking the ingredient list for recognizable foods and ensuring the first ingredient in a grain product is a whole grain.