A respected doctor specialising in nutrition has urged people to consume more of two types of food – and advised them on which ones to avoid. Dr Mark Hyman is a founder and senior advisor for the Cleveland Clinic Center for Functional Medicine and a New York Times best-selling author.
He regularly gives health advice to his 3.2million followers on Instagram, and he used the social media platform to discuss the ‘building blocks’ your body needs to ‘thrive’. He listed the macronutrients and said the right combination can help fuel your body to keep it healthy.
Dr Hyman said: “Protein is non-negotiable. It builds and repairs tissues, supports muscle, creates enzymes and hormones, and transports vital nutrients. Without enough protein, your body can’t heal, grow, or function optimally.
“Fats are just as essential. Healthy fats provide long-lasting energy, balance hormones, support your brain and nervous system, and help absorb fat-soluble vitamins like A, D, E, and K. They also reduce inflammation and support cellular health.”
Harvard Health lists the likes of peas, chickpeas, and lentils as excellent natural sources of protein, as well as nuts and seeds. Lean meats like chicken, turkey, and salmon are also strong choices, while milk, yoghurt, and tofu are also options.
The NHS says that ‘too much fat in your diet, especially saturated fats, can raise your cholesterol, which increases the risk of heart disease’. However, it adds that a ‘small amount of fat is an essential part of a healthy, balanced diet’ as it helps ‘the body absorb vitamin A, vitamin D and vitamin E’.
Healthy sources include avocados, peanuts, and fatty fish like tuna, mackerel, and sardines. As for carbohydrates, fresh fruits and vegetables, whole wheat pasta, and oats are all excellent sources.
As for foods to avoid, Dr Hyman continued: “Prioritise protein and healthy fats at every meal and fill the rest of your plate with nutrient-dense, non-starchy veggies. This combo stabilizes blood sugar, reduces cravings, and fuels your body the way nature intended,” he said. “No matter what, you want to keep your glycemic load low. Always avoid refined sugars, refined carbs, and processed foods.
“The problem is, most people are eating fast carbs—refined sugars, white flour, and processed junk—that wreak havoc on your metabolism, spike insulin, and drive inflammation.
“Here’s where it gets interesting. Not all carbs are created equal. If you never ate another carb again, you’d survive. But that doesn’t mean they aren’t beneficial. Good-quality carbs from fresh produce offer unique advantages. They’re packed with essential vitamins, minerals, fibre, and powerful healing compounds called phytonutrients.”
Examples of refined sugars include white and brown sugar, coconut sugar, palm sugar, and high-fructose corn syrup. Fizzy drinks and fruit yoghurts are other culprits. Refined carbohydrates include white bread, white rice, pasta, pastries, and breakfast cereals, while examples of processed foods are crisps, packaged cakes and biscuits, ice cream, sweets and chocolate, and many ready-meals.