By Alexander Germanis
It has long been said: You are what you eat. But how often do we actually take that adage to heart? Before cramming another donut down the gullet or guzzling another beer, how much thought do you give to how the fuel you’re using to fill your tank is affecting the vehicle that is your body.
A stop at the gas pumps makes it fairly clear that just because you and your neighbor both have cars with four wheels, an engine, and a steering wheel does not necessarily mean they run on the exact same octane — or even the same type of fuel.
The human body is very similar to our favorite forms of transportation. While we may look not all that dissimilar on the outside does not mean we can safely or healthily run on the same foods. The best food fuel for your neighbor, friend, or even your close relative may not be the best for you.
Just as running gasoline in a diesel engine will lead to engine knocks and even severe engine damage, improper food for your body’s engine can lead to catastrophic failure as well. As an example, a Snickers may satisfy you, but it could mean anaphylaxis to your friend.
Food has a tremendous impact on health. For instance, in a series of studies published by the British Medical Journal (BMJ) in 2024, it was found that a diet heavy in ultra-processed foods leads to a slew of health problems. Foods like deli meats, microwave dinners, or chips can increase your risk for cardiovascular disease, mental health disorders, obesity, diabetes, sleep disorders, and premature death.
But do so-called good foods mean they’re good for everyone? Not necessarily. As with the aforementioned peanuts, some foods may be a healthy source of vitamins, protein, and calcium to one person and cause bloating, nausea, and pain in someone else. A person with lactose intolerance should avoid most dairy products that would be beneficial to someone else. (As a healthy aside, yogurt and especially Greek yogurt are considered quite safe for consumption for lactose-intolerant individuals. This is due largely to the straining process to which yogurt is subjected.)
Certain factors must be considered when it comes to your personal food fuel file. Genetics, age, sex, allergies, and personal health conditions all must be considered. Even race, culture, religion, and socioeconomics play a role in making the food choices that will work for you. In short, treat the foods you eat like the medicines you might be prescribed. Pay attention to what they do to your energy level, how they affect your sleep, what impact they have on your cognitive ability, and how they alter your mood. In other words, analyze what side effects, if any, your food fuel may present. Again, what works for someone else may not work for you.
Of course, no change to your eating regimen, no matter how positive, is worth starting if it cannot be sustained. This may elicit some groans, but a change in lifestyle is necessary in order to see lasting, positive change. Finding your personal food fuels means selecting food that fits all the criteria you need. Can you see yourself eating those foods for the rest of your life? Can you find ways to make that food adaptable? In other words, can you cook it in different ways, combine it with other dishes you already like, or use it as an acceptable substitute for a less healthy favorite?
Just as important to remember, where we and our four-wheeled friends differ the most with our fuel is with our sense of taste. Some foods that are good for you may be repulsive to your palate. Likewise, your greatest taste cravings could be detrimental to your health, meaning you won’t be enjoying those flavors for long. A new food fuel will only become a sustainable addition to your eating regimen if you like the taste.
All the cruciferous vegetables in the world may reduce your risk of heart disease and cancer, but if they taste like boiled bark and pre-chewed grass to you, they’re not going to work as a sustainable fuel choice. (As another aside, cruciferous vegetables contain compounds called thiocyanates that can negatively affect your body’s ability to absorb iodine and can lead to a condition called hypothyroidism. If you or your family history shows evidence of thyroid problems, you should avoid consuming large amounts of cruciferous vegetables like broccoli, kale, or cabbage.)
With the start of the new year, it’s tempting for many people to jump into the deep end of the pool, so to speak, when it comes to a food fuel change. Making a big change to one’s health is the number one new year resolution, after all. But sustainability is, again, the name of the game, and a sustainable change is often one that is implemented in small doses. A drastic, sudden change to one’s intake can lead to digestive discomfort or pain, nutrient deficiencies, energy fluctuations, mood swings, sleep disturbance, and even negative body self-image. Take it slow and ease into it. Make one change at a time. Get used to it being a part of your new food fuel routine and then make another change.
Just as good fuel leads to optimal performance in your car, your food fuel should mean you’re getting the best mileage from your body and the best action from your “engine.” Higher levels of energy, ideal blood pressure and blood sugar numbers, a sustainable weight, better sleep, quicker cognition, and improved mood can all result from filling up on the right fuel for you.
Food is, after all, just a means to an end, or rather, a means to putting off the end for as long as possible. And let’s not forget, food should also be about enjoying the journey itself.
