Let’s Stop the ‘War’ on Food Groups

Amy Eley
Jan 30
3 min read

If you’ve followed nutrition guidance over the last few decades, you’ve likely noticed a pattern: we are constantly "at war" with a specific food group. From the shifting shapes of the USDA Food Pyramid to the latest viral trends, it feels like we are always looking for a dietary scapegoat. But why are we fighting our fuel?

The War on Fats

First, we had the war on fats. We were told to go "low-fat," but we now know that healthy fats—specifically unsaturated fats from plant sources like olive oil, avocado, and nuts—are vital.

Why are they essential? Beyond being a concentrated energy source, fats are the only way your body can absorb fat-soluble vitamins (A, D, E, and K). Without fat, these vitamins simply "pass through" you, regardless of how many supplements you take. They are essential for everything from your vision and bone health to your immune system.

The War on Carbohydrates

Then came the war on carbs. I often hear people say, "You're tired because of all those carbohydrates." This is a massive misunderstanding. Our bodies are obligate glucose users, meaning our brains and nervous systems rely primarily on glucose to function.

When people "cut carbs," they often feel exactly how my husband did on his low-carb trial: lethargic and fatigued the entire time. The mistake is generalizing all carbs as "sugar." While our bodies do need sugar, complex carbohydrates—like wholegrains, fruits, and vegetables—provide the slow-release energy and fibre we need. If we wage war on them, we lack the vitamins, minerals, and fibre our bodies crave.

The Idolization of Protein

While there isn't a war on protein, there is an idolization of it. Yes, protein is excellent for muscle recovery and avoiding sarcopenia (age-related muscle loss). However, "high protein" isn't a free pass:

The Energy Gap: Protein doesn't provide the "instant" fuel carbs do, which can lead to low energy.
Kidney Health: Excessive protein can put a significant strain on the kidneys.
The "Hidden" Cost: Animal proteins often come with hidden saturated fats.
Menopause Note: A slightly higher protein intake can be beneficial during perimenopause and menopause to protect muscle mass—but only if it isn't taken to extremes.

Sorting Fact from Fad: My Take on Modern Diets

In our search for the "perfect" way to eat, we've ended up with some pretty extreme fads. Here is why most of them miss the mark:

Frugivore / Juicing: These diets are often dangerously low in protein and fat, making it impossible to absorb those fat-soluble vitamins I mentioned. Juicing, in particular, removes the fibre and leaves you with high liquid sugars—which is a disaster for your brain, heart, and liver.
Carnivore: This is the opposite extreme. It’s far too high in saturated fat and lacks the fruit and veg our bodies need. The result? Chronic constipation and a significantly higher risk of heart disease.
The Standard American Diet (SAD): This is the "war" we should be winning. It is far too full of ultra-processed foods (UPFs) that are designed to be addictive but offer zero nutritional value.
Whole Food Plant-Based (WFPB): This can be great! But you have to be intentional. You must ensure you're getting enough protein and healthy fats and supplement things like B12 that plants don't provide.
Vegetarian: A solid choice, but watch out for the "dairy trap." Don't use cheese and cream as your primary "fillers" or you'll end up with too much saturated fat.
Intermittent Fasting: This can work for some, but it’s not for everyone. If you have a history of binge eating or find it hard to commit to strict windows, it can actually do more harm than good to your relationship with food.

The Expert Blueprint: UK Guidance

While social media rages over which group to cut, the official UK health guidance (from the NHS) remains focused on balance. The recommended "Peace Treaty" for our daily intake is:

50–55% Carbohydrates: For efficient, "clean" fuel.
10–15% Protein: For repair and maintenance.
Max 30% Total Fat: To allow for vitamin absorption without excessive calorie density.

Who is the Real Enemy?

If we must have a "war," it should be on ultra-processed foods, refined sugars, and saturated fats. These are the true culprits that are bad for the brain, the heart, and the liver.

My Suggestion: The "Whole Food" Peace Treaty

Don't aim for a "high-macro" anything—other than high whole foods.
Energy Balance: Stay in line with your calorie expenditure.
The 30/5 Rule: Aim for your 5-a-day and try to eat 30 different plants a week.