‘Health’ Foods - Are They Really Healthy?

Fruit

For the record straight—fruit isn’t out to get you.

If I’m picking between a doughnut and an apple, I’m grabbing the apple every time. (actually the doughnuts I make with Gutbugs Diet™ Essential Flour Blend are freakin' awesome!... but you the point with the comparison)

But here’s the catch: today’s fruit isn’t the nutrient champ it was back in my grandparents’ day. It’s sweeter, softer, and honestly, a little less impressive.

Since the Plant Patent Act of 1930, farmers have been all about breeding the sweetest, seedless varieties. Apples now? Way juicier than the tart ones from the 1970s.

Zoos even stopped feeding modern fruit to animals because the sugar’s so high!

Research backs this up—you’d need eight oranges today to match the vitamin A in one from decades ago

A mango’s got 46 grams of sugar, topping a Coke’s 39 grams. Wild, right?

I’m not saying fruit’s a no-go. When it’s in season, I love it—ripe, flavorful, a real treat. The year-round stuff, though? It’s traveled far or sat in storage, losing nutrients along the way. If your metabolism’s solid, fruit’s fine in moderation. But if you’re juggling diabetes, food addiction, or metabolic syndrome, it’s worth watching.

Berries and avocados usually don’t mess with my insulin much, though everyone’s different—try a glucose monitor to see for yourself.

Fruit’s not “bad,” but it’s not the golden child either. I lean on balance and timing to keep it from throwing me off.

Studies like this one dig deeper into nutrient shifts. For me, it still beats a doughnut, hands down—just don’t expect it to be a miracle food anymore.

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Fiber

Growing up, I bought the hype—fiber keeps you regular and we need it. Cereal boxes screamed it, but I’m not so sure anymore. Fiber’s just a carb, and we don’t need tons to thrive.

Studies—like this one —show cutting fiber can ease constipation, not cause it. Too much might even irritate your gut, worsen IBS, or bloat you up by overfeeding bacteria. Some research suggests it could slow digestion or even tweak fertility.

Sure, if you’re drowning in processed junk, fiber might sweep the mess out. But essential? Nope. Low-carb diets—like paleo or carnivore—skip it, and people do fine.

I say ditch the myth: fiber’s not a must-have, and piling it on can backfire. Check Dr. Eric Berg’s video—he breaks it down!

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Diet Beverages

Diet sodas have been around since 1952 and are a big part of American diet culture. About one in four sodas bought today are diet drinks. Will diet soda help you lose weight? Maybe. But will it make you healthier? Absolutely not.

Here’s why:

• Drinking diet soda regularly can lead to chronic illnesses and heart disease.

• You have a higher risk of metabolic syndrome, even without real sugar.

• Artificial sugars in diet soda are linked to cancer.

Quitting soda can be tough, so don’t do it all at once. Try replacing it with something healthier, like lemon water or iced tea sweetened with monk fruit or stevia. (I personally prefer monk fruit or xylitol over stevia - I don't like the aftertaste in stevia)

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Low-Fat Yogurt

I’ve talked about the low-fat myth before, but it’s worth repeating. Low-fat foods won’t lower your heart attack risk. Instead, they can make you feel hungrier, leading you to eat more.

Here are the risks:

• Low-fat yogurt may increase your risk for prediabetes.

• It can spike your insulin; some brands have 29 grams of sugar per serving!

• Low-fat yogurt is heavily processed, which is linked to worse heart health and higher mortality.

If you like yogurt, go for Greek, full-fat, plain versions,. They’re less likely to contain added sugars. It's easy to add your own sweetener, like monk fruit, vanilla extract and fresh berries.

Remember: ‘low fat’ doesn’t mean ‘won’t make you fat.’ Often, it’s the opposite.

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"Healthy" Sugar

I’ve got a sweet tooth—humans have craved sweeteners forever.

But processed sugar? It’s a modern monster, refined to death and dumped into everything from soda to bread.

It’s not just cane sugar—think high fructose corn syrup, a cheap, lab-made disaster that messes with your liver and insulin fast.

Are there healthier swaps? Not really, but I lean toward monk fruit or xylitol—less processed, no blood sugar spikes. Stevia’s decent if you pick a solid brand. Although I don't like the aftertaste.

Date and maple syrup come from whole foods but still hit your glucose hard. Raw honey’s nutritious—buy local, skip the ‘little bear’ fakes loaded with corn syrup and junk. Seriously, run from that little bear like it was a grizzly!

If your metabolism’s humming, a dab of sugar is fine. Most Americans’ aren’t, though—studies warn even a little can derail you.

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So What Diet Should You Follow?

The word "diet" often brings to mind temporary restrictions and quick fixes rather than sustainable, healthy living. That's why I'm much more in favor of the term "meal guide." It suggests a more flexible, long-term approach to eating that's all about nurturing and nourishing your body consistently over time.

I've developed the Gutbugs Diet Meal Guide™ as a helpful tool to help keep you on track. The meal guide isn't about cutting out major food groups or counting every calorie—it's about creating a balanced, enjoyable way of eating that supports your health, your gut and well-being day in, day out.

It's not a diet; it's a lifestyle—a guide to help you make choices that align with your goals and needs, without feeling deprived or overwhelmed. This perspective encourages us to listen to our bodies and make food choices that feel good and are good for us, making healthy eating a part of our lives rather than a temporary phase.