How science rewrites the rules of what and how we eat
June 2025
(Courtesy pickpik.com)
by Vanessa LaFaso Stolarski, Contributing Columnist
How and what we eat constantly evolves, reflecting not only new science but also culture, technology and society’s collective aspirations for health. From the low-fat craze of the 1980s to today’s macronutrient-mapped plans, our dietary beliefs and habits have shifted dramatically. Here’s a look at some common nutrition trends, how they’ve changed and what the latest research reveals.
FAT: ENEMY OR ESSENTIAL?
Then: In the 1980s and 90s, dietary fat was demonized. Supermarket shelves filled with low-fat cookies, skim milk and fat-free salad dressings became standard. The belief was simple: Fat makes you fat and leads to heart disease.
Now: Today, fats — especially the unsaturated kind — are widely recognized for their health benefits. Avocados, nuts, olive oil and fatty fish are celebrated for supporting brain function, hormonal balance and reducing inflammation.
The Research: A landmark study in the British Medical Journal showed no significant link between saturated fat intake and heart disease. More recently, the Mediterranean diet, rich in healthy fats, has been shown in studies to reduce heart disease and increase longevity. Moreover, we now understand that fat is an essential nutrient. In other words, the body does not produce fatty acids on its own, so it must get them from food. Eating some fat is not only beneficial but required for long-term health.
CARBS: FOUNDATION OR FOE
Then: Traditional food pyramids put bread, pasta and grains at their base, suggesting they should make up the bulk of a healthy diet. Carb-loading was common for everyone, not just athletes.
Now: Carbohydrates are scrutinized with growing awareness about refined sugars and white flour and their link to obesity and diabetes. Whole grains, complex carbs and a focus on glycemic index are emphasized in low to no-carb diets such as Ketogenic, Atkins or Paleo, which are applauded for their positive effects on body composition.
The Research: A 2022 literature review found that reducing refined carbohydrate intake and opting for whole grains leads to better glycemic control and weight management. However, extremely low-carb diets aren’t necessary or even beneficial.
PROTEIN: SUPPLEMENT TO SUPERFOOD
Then: Protein was viewed primarily as a concern for bodybuilders or growing teens. Average adults rarely gave it much thought and protein intake was rarely monitored by healthcare providers.
Now: Protein has become a star macronutrient for satiety, weight management and muscle maintenance, especially in aging populations. No longer taking second stage to carbohydrates, protein should make up half a person’s plate or be portioned according to a person’s body weight.
The Research: A 2020 meta-analysis in the journal Nutrients concluded that higher protein intakes support weight loss and muscle maintenance. Recent research also supports the benefits of diversified protein sources including plant-based, which are linked to lower cardiovascular risk.
MINDFUL EATING: PERSONAL OR TOO MUCH?
Then: Diet advice was mostly a one-size-fits-all paradigm, with broad guidelines and little attention to individual variation. Variables such as lifestyle, fitness regimen, activity level and family history were not considered.
Now: Genetics, gut microbiome profiles and personalized meal planning apps are ushering in the era of personalized nutrition. Mindful eating, which includes paying attention to hunger cues, emotions and food quality, is now mainstream.
The Research: A 2021 PREDICT health study demonstrated that individuals respond differently to the same foods, supporting the push for precision nutrition. Mindful eating practices have shown benefits in reducing binge eating and improving weight outcomes.
Vanessa LaFaso Stolarski is a certified nutrition counselor, weightlifting coach, life coach and stress-management specialist.
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