🥗 Your Most Asked Nutrition Questions — Answered Simply, Honestly, and by Science

Why food feels confusing… and how to finally get clarity

You eat every day.
Yet nutrition is still one of the most confusing topics in health.

One day carbs are the enemy.
The next day fat is the problem.
Someone swears by supplements.
Another says fasting is the only answer.

Meanwhile, many people are:

  • Eating “healthy” but still tired

  • Gaining weight despite effort

  • Confused, guilty, or frustrated around food

Let’s change that.

This newsletter answers the most common nutrition questions I get—using real science, including the 2025–2030 Dietary Guidelines, not trends.
No food shaming. No extremes. Just clear, practical guidance that fits real life (including the Nairobi hustle).

🍞 1. Do I Need to Stop Eating Carbs?

Short answer: No. You need better carbs, not zero carbs.

Carbohydrates are your body’s main energy source—especially for the brain and muscles. The latest guidelines reinforce this clearly: prioritize fiber-rich, whole carbohydrates and reduce refined ones.

The real problem is refined carbs that spike blood sugar quickly:

  • White bread and pastries

  • Sugary drinks

  • Sweets and ultra-processed snacks

Choose more often:

  • Whole grains (oats, brown rice, millet, ugali from whole maize)

  • Beans and lentils

  • Fruits and vegetables

👉 Key idea: Ask “How processed is this carb?” instead of “Should I avoid carbs?”

🍬 2. Is Sugar Really That Bad?

Sugar is not poison—but too much added sugar, too often, causes harm.

High intake:

  • Spikes blood sugar and insulin

  • Drives insulin resistance

  • Increases belly fat

  • Raises risk of type 2 diabetes and heart disease

The 2025–2030 guidelines are strict:

  • No amount of added sugar is recommended as part of a healthy diet

  • Aim for <10g added sugar per meal

  • Avoid sugary drinks entirely

  • Children: avoid added sugars as much as possible (especially under 10)

Important distinction:

  • Natural sugars in fruits → come with fiber and nutrients (generally safe)

  • Added sugars in drinks and processed foods → major risk

👉 Practical rule: Water, unsweetened tea, or coffee most days. Sugary drinks only as rare treats.

đź’Š 3. Do I Need Supplements?

For most people: No—if you eat a varied, whole-food diet.

Large reviews (including 2025–2026 analyses) show routine multivitamins:

  • Do not prevent disease

  • Do not reduce mortality

  • Do not extend life in well-nourished adults

Supplements help only in specific cases:

  • Proven deficiencies (e.g., vitamin D, iron, B12 for vegans)

  • Pregnancy or breastfeeding

  • Restricted diets or medical conditions

👉 Food works better than pills because nutrients come packaged with fiber, antioxidants, and synergy.

If you’re tired despite supplements, the real issue is often sleep, stress, irregular meals, or low protein/energy intake.

⚖️ 4. Why Am I Eating “Healthy” but Still Tired or Gaining Weight?

This is one of the most frustrating questions—and one of the most important.

Nutrition does not work alone.
It works inside a system.

Even “clean” meals can fail when:

  • Portions creep up

  • Meals are skipped → overeating later

  • Sleep is under 7 hours (hunger hormones shift: ghrelin ↑, leptin ↓)

  • Stress is chronic (cortisol increases cravings and belly fat storage)

👉 Key insight: You don’t fix this with stricter diets.
You fix it by aligning food + sleep + stress + movement.

🍽️ 5. What Does a Truly Healthy Plate Look Like?

Forget perfection. Think balance and consistency.

A simple, evidence-based plate (Harvard Healthy Eating Plate + 2025–2030 guidelines):

  • ½ plate: Vegetables and fruits (variety and color)

  • ÂĽ plate: Protein (eggs, fish, beans/lentils, lean meat, nuts—every meal)

  • ÂĽ plate: Whole grains or starchy foods (oats, brown rice, millet)

  • Add: Healthy fats (olive oil, avocado, nuts)

  • Drink: Water or unsweetened beverages

👉 No detoxes. No extremes. Just meals that fuel you repeatedly.

🌍 The Big Truth About Nutrition

Nutrition is not punishment.
It’s not “good” versus “bad.”

Nutrition is fuel:

  • For clear thinking

  • For steady energy

  • For disease prevention

  • For long-term quality of life

Small daily choices compound more than short diets ever will.
Consistency beats intensity—always.

🎯 What You Can Do This Week

Start simple:

  1. Eat regular meals—don’t skip

  2. Prioritize whole foods most days

  3. Swap sugary drinks for water

  4. Protect sleep (7–9 hours) and manage stress

  5. Move your body daily (even gentle walks count)

You don’t need more rules.
You need clarity and structure.

đź’ˇ Want Personal Guidance?

At Health Insights, we help professionals and families:

  • Eat without fear or extremes

  • Build sustainable nutrition systems

  • Restore energy by fixing sleep, stress, and movement

  • Prevent chronic disease early

👉 Follow Health Insights or message me to learn more.

💬 Let’s Talk

What nutrition topic confuses you most right now?

  • Carbs

  • Sugar

  • Supplements

  • Weight loss

  • Energy

Comment below—I read and respond.

Dr. Joshua Nderitu
Family Physician | Public Health & Prevention
Turning complex science into simple steps you can use today.

đź“š References (Evidence-Based)

  • Dietary Guidelines for Americans 2025–2030 (USDA/HHS)

  • Harvard T.H. Chan School of Public Health – Healthy Eating Plate

  • WHO Healthy Diet Fact Sheet

  • Malik VS et al., Circulation — Sugar-sweetened beverages & cardiometabolic risk

  • Guallar E et al., Annals of Internal Medicine — Multivitamins & health outcomes

  • Hall KD et al., Cell Metabolism — Ultra-processed foods & weight gain

  • Spiegel K et al., The Lancet — Sleep loss & appetite hormones

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