OVER THE COUNTER: The good, the bad and the yummy — sorting out diet fads

Every few years there’s a new fad, study or celebrity telling us how we should eat: First eggs are a no-no, then eggs are fine. High carbs and low fat were the craze, but then eating high protein and high fat was the way to stay lean. Red wine was the key to health; now it’s coffee. And chocolate is finally recognized as a health food. Enjoy that while it lasts!

These dietary contradictions can feel as endless as our pursuit to lose weight and eat more healthfully. To help sort out what we should eat and how to create an individualized diet, we asked registered dietitian nutritionist, Bridgitte Carroll, our director of nutrition at Johnson Compounding & Wellness, a few questions:

Q: First, with all the news about what’s good for you one day and bad the next, how can people sort out these fad diets and health headlines?

A: Start by following the medical professionals who thoroughly evaluate research and explain what it means for us. There are two important things about nutrition research: first, it will always be challenging because we can’t put people with the same genetics and environment in a room for 20 years and measure the outcome; second, research has confirmed that vegetables should always be the star of your diet and that will not change.

One of the most important diet goals for my clients is regularly consuming a colorful plate of fresh fruits and vegetables. Each color provides different nutrients so it isn’t enough to say “eat your veggies.” Check your grocery cart. Do you have all the colors of the rainbow? Think green ones such as spinach and broccoli; red ones such as peppers and tomatoes; yellow ones such as lemons and squash; orange ones such as carrots and clementines; blue and purple ones such as blueberries and blackberries; and white ones such as cauliflower and bananas. This will lead you to optimal health.

Q: How should we approach the balance of fats and proteins and carbohydrates?

A: It depends on a person’s lifestyle, genetics and goals. In general, most people need balance at every meal and snacks by including all three components – fat, carbs and protein. Weight lifters, the elderly, those trying to lose weight and women with hormonal dysfunction should focus on getting adequate protein. Genetics, specifically the APOE gene, can inform us about the right amount of fat. The most important thing is an individualized diet established by a dietitian.

People should also make sure all of these fuels come from quality sources, such as carbohydrates from whole foods such as potatoes, whole grains and fresh fruits. Fats should come from nuts, avocados and healthy oils such as olive. And proteins should come from lean meats, fish, beans and organic soy. Consumption of processed and packaged foods should be reduced.

Q: What about people with gut problems, undiagnosed food allergies or those who just find they’re lethargic and they suspect their diet might be the cause?

A: That’s a good point. About half of the patients that I see have pretty darn good diets. But what’s good for one person isn’t always for the next. Some people don’t realize they can’t properly digest lactose or gluten, for example. Others have a caffeine sensitivity. Some people are deficient in particular nutrients or they have yeast or bacterial imbalances.

This is why when I see patients, I typically recommend a set of blood, saliva, urine or stool tests to get to the root of dysfunction. I also ask them about their stress levels and personal goals. Stress, diet and sleep can greatly affect our health, but none of these are likely to be discussed by our primary care doctors. A registered dietitian can help you find the right diet for your lifestyle, goals and body.

Q: Can a good diet outweigh stress?

A: No, but it might help us reduce the stress on our body. Stress really must be tackled through lifestyle changes. We all have different sources of stress that can be reduced and managed.

For example, I recently saw a patient who couldn’t figure out why she wasn’t feeling like herself, and then she told me she was barely getting five hours of sleep a night. We can’t cheat on sleep, and we can only get so much done in a day.

Q: What about food and drug interactions?

A: If a person is on a medication, I highly recommend seeking advice from a dietitian and trusted pharmacist. These professionals can suggest dietary changes that may help a patient reduce dosages or even dependencies on certain medications.

For instance, consider statins, which are used to improve cholesterol levels. People who take statins don’t have a statin deficiency, but they often have a poor diet and fail to get enough exercise. Getting more activity, more fiber and healthy fats may help get some patients off of statins. People who remain on statins will likely benefit from taking Coenzyme Q10 – abbreviated as “CoQ10” – supplements, too.

Nutrition absolutely plays a role in 99 percent of health conditions. It may not always appear as a cause or a cure, but may contribute to the treatment or exacerbation of illness.

You could say that the road to wellness is lined with fruits and vegetables. Eat the right foods as you make the journey.

Gary Kracoff has a degree in naturopathic medicine and is a registered pharmacist and John Walczyk is a compounding pharmacist at Johnson Compounding & Wellness in Waltham, Mass. For more information, visit www.naturalcompounder.com. Readers with questions about natural or homeopathic medicine, compounded medications, or health in general can email gary@naturalcompounder.com or call 781-893-3870.