Keto Zealots, Vegan Extremists & Sugar Haters Are All Wrong
- Dr. Lucas Marchand
- Apr 2
- 4 min read
Introduction
Nutrition has become a battlefield, with diet tribes waging ideological wars over what humans should and shouldn't eat. Some demonize sugar, claiming it's the root of all modern diseases. Others worship fat, drowning their plates in butter and bacon while shunning carbohydrates. Meanwhile, vegan extremists argue that even a single bite of animal protein is harmful to both human health and the planet.
The problem? Each of these groups takes a kernel of truth and amplifies it into dogma—ignoring nuance, context, and individual variation. The reality is, the best diet for humans is not found in extreme restrictions but in balance, quality, and sustainability.
This article breaks down the three major diet camps—the sugar-is-bad crowd, keto fanatics, and vegan purists—and explains why an omnivorous, context-driven diet is superior based on science, anthropology, and common sense.
The Sugar-Hating Camp: "Carbs Are Killing You"
Where They’re Right
Excess refined sugar can contribute to obesity, insulin resistance, and metabolic disorders.
Sugar spikes can lead to energy crashes and increased cravings.
Some people experience addictive behaviors related to sugar due to its effect on dopamine levels.
Where They’re Wrong
The body runs on glucose, the simplest form of sugar, and prefers it as fuel.
Not all sugar is the same—natural sugars from fruits, honey, and whole grains come with fiber, vitamins, and minerals that mitigate negative effects.
Sugar isn’t "toxic" in moderate amounts. The problem is excess consumption combined with a sedentary lifestyle.
The Balanced Take
Avoid excessive processed sugar, but don’t fear natural carbs in whole foods.
If you're active, your body likely needs more carbs than if you're sedentary.
The real issue is not sugar alone, but the overconsumption of ultra-processed, calorie-dense foods.
The Keto Zealots: "Carbs Are the Enemy, Eat 300g of Fat"
Where They’re Right
Lower-carb diets can help some people with weight loss, insulin resistance, and energy stabilization.
Many find that eating more fat leads to reduced hunger and better satiety.
Fat isn’t inherently bad, and dietary cholesterol has a limited effect on blood cholesterol for most people.
Where They’re Wrong
The body prefers glucose for fuel and only shifts to ketones under carb restriction.
Eating 300g of fat per day, especially if it's mostly saturated fat, isn’t a magical health hack.
Keto can be difficult to sustain long-term and is unnecessary for most people.
Athletes struggle on keto due to glycogen depletion, affecting performance.
The Balanced Take
Keto can be a tool, not a lifestyle mandate. It works for some, but isn’t superior for all.
Instead of fearing carbs, focus on quality and timing.
A balanced mix of proteins, fats, and carbs is the most sustainable and nutritionally complete approach
The Vegan Extremists: "Animal Foods Will Kill You"
Where They’re Right
Industrial farming has ethical and environmental consequences.
A plant-based diet can improve gut health, fiber intake, and longevity.
Whole-food vegan diets are much better than the Standard American Diet.
Where They’re Wrong
Not all animal foods are bad; quality matters. Grass-fed beef isn't the same as a processed hot dog.
Vegan diets lack key nutrients like B12, heme iron, DHA, and choline.
The "meat causes cancer" claim is exaggerated; studies often focus on processed meat.
Ultra-processed vegan substitutes like Beyond Meat aren’t necessarily healthier.
The Balanced Take
Ethical concerns about meat are valid, but human biology supports an omnivorous diet.
Instead of eliminating animal products, focus on quality, sourcing, and moderation.
Whole-food omnivorous diets are generally more complete nutritionally.
Anthropology Proves Humans Are Omnivores
Our Digestive System: Built for Both Plants and Meat
Teeth structure: We have molars for grinding plants and canines for tearing meat.
Stomach acidity: Similar to carnivores, allowing us to digest meat efficiently.
Intestine length: A balanced digestive tract, unlike pure herbivores or carnivores.
Evolutionary Clues: Meat & Plants Helped Us Evolve
Early humans scavenged, hunted, and foraged based on availability.
Brain growth in Homo erectus coincided with increased meat consumption.
Cooking made both plants and animals easier to digest, boosting nutrient absorption.
Hunter-Gatherers: The Ultimate Test
Hadza (Tanzania): Meat, honey, tubers, fruit.
Inuit (Arctic): High-meat diet with little plant matter.
Kitavan (Pacific Islands): High-carb diet with fish and some meat.
Opportunistic Eating: Humans Adapt to Their Environment
Early humans ate whatever they could find—not adhering to a single diet.
Seasonal eating was common—meat in winter, plants in summer.
Our ability to store fat helped us survive both feast and famine cycles.
The Correct Conclusion: Context, Balance, and Individual Goals
What Actually Matters
Your goals: Weight loss, performance, longevity?
How you feel: Do you thrive on carbs or fat?
Your activity level: Athletes need carbs, sedentary individuals may need fewer.
Food quality: Whole, minimally processed foods should be the focus.
Caloric balance: A calorie deficit (for fat loss) or maintenance is key—not magic macros.
Why an Omnivorous, Balanced Diet Wins
Humans are omnivores, built for dietary diversity.
Whole foods from both plants and animals provide the most complete nutrition.
The best diet is one that is flexible, sustainable, and based on quality over restriction.
Conclusion: Stop the Food Wars, Start Eating Like a Human
The real enemy isn’t carbs, fats, or animal foods—it’s ultra-processed garbage that floods the modern diet. Instead of getting caught up in restrictive diet dogma, focus on:
✅ Food quality over trendy restrictions. ✅ Nutrient density rather than food group elimination. ✅ Sustainability—something you can follow long-term.
The best diet isn’t found in extremes. It’s found in context, balance, and adaptability—just as our ancestors ate. Stop fighting food wars and start eating like a human.
have a wonderful week,
Dr. Lucas Marchand
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