Recent statistics reveal that nearly half of all Americans make attempts to lose weight annually, with about 17%—roughly 43 million adults—adopting specific diets, including keto, vegan, or Mediterranean diets.
Choosing the right diet can certainly be a challenge given the plethora of plans and often conflicting information available. Dr. Mark Hyman emphasizes that there isn’t a universal diet that suits everyone.
“The most effective diet is the one that aligns with your biology,” he mentioned during a recent episode of his podcast, “The Dr. Hyman Show.” “We’re each unique, so a one-size-fits-all approach really doesn’t cut it.”
Central to a healthy eating strategy, according to Hyman, is distinguishing between real food and what he describes as “food-like substances.”
“Food is crucial for the health and development of living organisms,” he explained in the episode. “Honestly, much of what people consume in America today doesn’t even meet the definition of food. It’s more akin to a food-like substance.”
Hyman noted that minimally processed foods—which are recognizable and closely resemble their original forms—are fundamentally different from ultra-processed items, which are often designed for convenience.
He added that food transcends mere energy intake; in his view, “Food is medicine.”
“It’s not comparable to a drug; it acts as medicine,” he clarified, highlighting the numerous bioactive compounds found in plants that can affect inflammation, detoxification, and disease risks. “Everything you consume is like a drug; it can either aid or hinder your well-being,” he said, stressing that every food choice impacts bodily functions.
One important aspect influencing how individuals respond to food lies in blood sugar regulation. Hyman cautioned that diets high in refined sugars and starches can adversely affect metabolic health, triggering widespread issues.
“If your blood sugar levels are out of whack, if you’re dealing with hyperglycemia or high insulin, your metabolism is compromised,” he explained. This poor metabolic control is connected to diabetes, heart disease, and even mental health issues.
The popularity of the keto diet—characterized by high fat, moderate protein, and low carbohydrate intake—relates in part to these concerns. The keto framework significantly cuts carbohydrates, shifting the body’s focus from burning sugar to fat. “When you transition to burning fat, it’s referred to as ketosis,” Hyman noted.
He pointed out that ketones, which your body generates when glucose is scarce, provide an efficient energy source for the brain, stating that the keto approach can stabilize blood sugar, lower insulin levels, and reduce inflammation.
However, he also warned that a poorly executed keto diet can be inherently unhealthy. “People can make missteps, and those can be detrimental,” he stated, differentiating between “cheap keto” and versions centered around whole foods, vegetables, and quality fats. “For most individuals, it’s more of a tool rather than a long-term lifestyle,” he added.
Other diets like Paleo, which comprises fruits, vegetables, lean meats, fish, eggs, nuts, and seeds, can also be beneficial as long as they are tailored to individual needs. Veganism, while often effective, also requires careful planning to ensure it meets health requirements.
“You can’t just be a ‘chips and soda vegan,'” Hyman remarked, emphasizing that whole, unprocessed foods are vital.
The Mediterranean diet, known for its benefits in promoting longevity and heart health, also necessitates a personal touch. Hyman differentiates between traditional Mediterranean meals rich in vegetables, olive oil, fish, and legumes, and modern versions that rely heavily on refined breads and pasta.
“It’s a solid foundation, but it really boils down to personalized dieting,” he said.
Regardless of the dietary approach, Hyman continually underscores the importance of individual responses. He asks, “How do you feel? Are you more energetic? Are your cravings changing? Are you sleeping better?” He described the body as “the smartest doctor in the room,” always revealing whether a diet is beneficial or harmful.
“Your biology always tells the truth,” he remarked. For anyone considering a new eating plan, he advises consulting a healthcare professional first to determine its suitability.
