Personalized Nutrition - Do We Really Need It?

You have probably heard by now about a lot of so called personalized nutrition plans, but do you really need a just-for-me diet?  These type of plans tout that we are not the same as everybody else.  Then they promise a plan that finds just what foods are uniquely "right" for you.  The bigger question is, do you need to make nutrition personal?

Right now, there are a few different programs out there that you can try.  Some plans focus on your genes. Keep in mind it is not clear just how much those genetic markers can help you. Plus, what they do tell you are things you might already know about yourself like whether or now it's revealed that you are at a higher risk of high blood sugar, low HDL,  high triglycerides, high blood pressure, excess weight, low vitamin D levels, lactose intolerance, and metabolizing caffeine slowly. Even a regular checkup can tell you about your blood pressure, blood sugar, triglycerides, weight, HDL and vitamin D levels. Did you know that non-genetic risk factors are more important when it comes to type 2 diabetes?  Something to think about, right?

Next, there has been a lot of information out there about our microbiome.  It is true that are gut has trillions of microorganisms. However, supposed plans that claim to give you a diet to help with your microbiome have little evidence to back it up!  It's not to say that work in this field is not interesting, but right now only links have been revealed, not actually what explains the link. In addition, most of us have no idea which bacteria we have more of, and if we did no one knows how to alter these microbes in your gut.

Then there's secret formulas that are used when companies say they are partnering with experts in the fields of biology and nutrition, but they keep the evidence a secret.  When things are kept secret we have no idea what is happening, and if what's being done is truly effective. 

At the end of the day good advice seems to be ignored because people are paying attention to flashy marketing claims.  Unless you have a specific allergy or sensitivity to certain foods there is some general advice that is sound. That said, here is some advice that has held true for some time, but we need to follow it.

1. Eat more vegetables and leafy greens
2. Eat lean proteins 
3. Eat healthy fats from nuts, seeds, olive oil, and avocados
3. Limit or avoid processed meats and fried foods
2. Limit or avoid added sugars and refined grains
3. Limit or avoid packaged convenient, hyper-palatable , ultra-processed food

Reference: Nutrition Action, May 2018, Personalized Nutrition (p.3-6).