Eat the same thing Most Days? Find out if this is healthy for you.

The Pros

Of all your meals and snacks, if fruit, vegetables, lean protein, whole grains, healthy fat and dairy you’re off to a great start. Variability in your diet including all the important food groups is critical. About 90% of Americans don’t get enough recommended daily amount of vegetables and 85% don’t get enough of the recommended daily amount of fruit, as noted from the most updated Dietary Guidelines for Americans.

Repetition and balance in your daily meal plans is good practice when it comes to meal preparation and planning. Having a healthy plan in place allows you to be prepared and not eat foods when you’re bored that you’re not even hungry for.

Other research does suggest a non-diverse diet is also a great alternative. A study from 2015 highlighted diet quality and variability in over 5K adults and found that the more diverse diet was associated to a greater waist circumference and a higher quality diet was associated with a lower risk of Type 2 Diabetes. Diversity in eating didn’t necessarily lead to a higher quality diet or better metabolic health.  

The Cons

But it’s important to think on the other side because if your daily diet is balanced, it probably doesn’t contain everything you need. There’s really no way you can meet dietary requirements by eating the same thing every day. Variety is essential to a healthy, balanced diet.

Studies have found health benefits associated with eating a more varied diet. A 2015 study, for example, examined the diets of over 7,000 adults who were at least 20 years old. It concluded that greater food variety was associated with a lower risk of metabolic syndrome compared to those who consumed a less varied diet.

The Bottom Line

Eating different foods is important, what’s more critical is what you choose to eat. A notable research study from 2002 evaluated healthy and less-healthy foods and how it affect mortality in close to 60,000 women.

A woman who followed a healthy diet by eating a high variety of fruits, vegetables and whole grain breads, cereals, fish and low-fat dairy products had lower mortality than women who consumes fewer of these foods.

Artificial Sweeteners: Weight Loss or Gain?

Despite intense scrutiny of artificial sweeteners for years, the product continues to be popular with dieters, diabetics and many just looking for a sweet fix. Even in the face of declining soda sales, the market share of diet soda continues to expand, with the second most popular soda being a diet variety. At the same time, the global market for non-sugar sweeteners has had impressive sales in recent years. In 2010, over 9 million dollars were spent on non-sugar sweeteners, with the industry anticipating continued growth in coming years.

A new report published in the Canadian Medical Association Journal analyzed 37 studies on artificial sweeteners to measure their success for weight management. The studies followed over 400,000 people over the course of 10 years. Across the board, artificial sweeteners didn’t help any of the subjects lose weight. Consumption was evaluated over time , by people regularly consuming them and most patients had a higher risk for health issues like weight gain, obesity, diabetes and heart disease.

This new study is an addition to the growing body of research suggesting sugar substitutes are not the cure for sugar addiction. There isn't enough qualified studies and results that would encourage any individual of any health status to use artificial sweeteners. But it’s not yet clear if they are dangerous but there is a correlation to increasing an individual’s appetite for processed foods when consuming sugar substitutes.

Artificial sweeteners have a role in controlling carbohydrate intake by diabetics and dieters, while also decreasing ones risk of dental cavities. Despite extensive studies, epidemiological research has failed to demonstrate any cancer risks. While, diet products are a safe alternative to their full sugar counterparts. Exercising at least 3 days a week, increasing fiber and focusing on healthy choices are the best way to lose weight and stay fit.

What scientists think is happening is that that when we consume sugar-substitutes, the body expects to see surge in glucose. When this expectation is not met, we continue to crave sweets, eating until the craving is met. So it will definitely take much more than replacing real sugar with fake sugar to lose weight.  Unfortunately there are no real shortcuts here. The key to weight loss is cutting the total number of calories consumed, with clean eating.

While, diet products are a safe alternative to their full sugar counterparts, diet and exercise for weight loss is what will truly help in the long run. Exercising at least 3 days a week, increasing fiber and focusing on healthy choices are the best way to lose weight and stay fit.