The idea that food is more than just fuel for the body isn’t new. In fact, the concept of “food as medicine” has been around for centuries, dating back to ancient cultures where herbs and foods were used to treat and prevent illness. 

From Hippocrates, who famously said, “Let food be thy medicine, and medicine be thy food,” to modern-day researchers reinforcing the impact of diet on health, this philosophy continues to resonate today. As more people turn to food for its healing potential, it’s clear that a healthy diet can play a significant role in preventing and managing a variety of health conditions.

The Role of Diet in Preventing Disease

Preventive medicine is all about taking steps to reduce the risk of diseases before they happen and diet is one of the most effective tools we have for prevention. Many chronic diseases, such as heart disease, diabetes, and obesity, are heavily influenced by what we eat. 

In fact, research shows that about 80% of heart disease, stroke, and type 2 diabetes cases are preventable through lifestyle changes, including dietary adjustments. An October 2024 study in The Lancet of nearly 400 Brazilian adults and elderly people found that adhering to the EAT-Lancet diet (a plant-focused diet emphasizing whole grains, fruits, vegetables, nuts, and legumes) lowers the risk of developing chronic diseases like heart disease and diabetes. 

When you consistently choose nutrient-dense foods, you’re giving your body the tools it needs to function optimally, reducing inflammation, maintaining a healthy weight, and improving immune function — all of which contribute to disease prevention.

Key Nutrients for Disease Prevention

Certain nutrients in food have been shown to have powerful protective effects against various diseases. Here’s a look at some of the key nutrients that can help prevent chronic illnesses:

Antioxidants

Antioxidants like vitamins C and E, as well as flavonoids, are crucial for reducing oxidative stress, which is linked to the development of diseases such as cancer and cardiovascular diseases. They protect cells from damage caused by free radicals, which are unstable molecules that can contribute to increased risk of health issues during the aging process. Foods rich in antioxidants include berries, citrus fruits, leafy greens, nuts, and dark chocolate.

Omega-3 Fatty Acids

Omega-3 fatty acids, found in foods such as fatty fish (salmon and mackerel), flaxseeds, and walnuts, are well known for their heart health benefits. These healthy fats reduce inflammation, lower blood pressure, and reduce the risk of heart disease. An August 2019 review in the journal Circulation found that omega-3s play a role in lowering triglyceride levels and improving cholesterol profiles.

Fiber

Fiber is essential for digestive health, helping regulate bowel movements and prevent constipation. But its benefits don’t stop there: It also plays a role in controlling blood sugar levels and maintaining a healthy weight. High-fiber foods like whole grains, legumes, fruits, and vegetables can help lower the risk of type 2 diabetes by improving insulin sensitivity and reducing blood sugar spikes, according to a January 2018 review in The Journal of Nutrition.

Probiotics

Probiotics are beneficial bacteria that support a healthy gut microbiome, which is essential for proper digestion and immune function. Foods like yogurt, kefir, kimchi, and sauerkraut are rich in probiotics and have been linked to improved gut health and reduced inflammation. Research in Biomedicine and Pharmacotherapy suggests that a healthy gut microbiome is also associated with a reduced risk of obesity.

Vitamin D

Vitamin D is important for bone health and immune function. It helps the body absorb calcium, which is crucial for maintaining strong bones and helping prevent osteoporosis. Additionally, vitamin D has been shown to support immune health by reducing inflammation and helping to fight infections. Sun exposure, fatty fish, fortified foods, and supplements are common sources of vitamin D.

Food's Role in Managing Specific Health Conditions

Food is not only preventive but also plays a crucial role in managing various health conditions. Here’s how diet can influence specific diseases:

Heart Health

A heart-healthy diet is key to reducing the risk of heart disease. The Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats like olive oil, has been shown to reduce the risk of cardiovascular disease, according to research in The New England Journal of Medicine that looked at nearly 7,500 Spanish participants, ranging from 55 to 80 years old.

Diabetes

For people with type 2 diabetes, food is an essential part of managing the condition. A diet high in fiber, healthy fats, and lean proteins can help stabilize blood sugar levels and improve insulin sensitivity. The American Diabetes Association recommends eating foods with a low glycemic index (GI), such as whole grains, legumes, and non-starchy vegetables, to prevent blood sugar spikes.

Gut Health

Your gut health is a reflection of your overall health. A balanced diet that includes fiber, probiotics, and prebiotics (found in foods like garlic, onions, and bananas) can support a healthy gut microbiome, which in turn helps with digestion, immunity, and even mental health. Research in Infectious Medicine has shown that gut dysfunction can increase the risk of chronic conditions like Crohn’s disease, ulcerative colitis, and certain types of cancer like colon, gastric, and prostate.

Inflammation

Chronic inflammation is a key factor in many diseases, including arthritis, heart disease, and cancer. Eating anti-inflammatory foods like leafy greens, nuts, seeds, and fatty fish can help reduce chronic inflammation. A diet high in processed foods and refined sugars, on the other hand, can exacerbate inflammation. An anti-inflammatory diet can help reduce markers of inflammation and improve overall health.

How to Adopt a "Food as Medicine" Approach

Adopting a "food as medicine" approach isn’t about drastic changes or extreme diets — it’s about making better choices every day to support your health. Here are some simple tips to help you get started!

Prioritize Nutrient-Dense Foods

Focus on whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential nutrients without the added sugars, unhealthy fats, and excess sodium found in many processed foods.

Meal Planning

Plan your meals for the week to ensure you’re getting a balanced, nutrient-dense diet. Incorporating a variety of foods and colors on your plate ensures you’re getting a wide range of vitamins, minerals, and antioxidants.

Mindful Eating

Pay attention to how your body feels when eating. Slow down, savor your meals, and listen to your hunger cues. This can help you avoid overeating and better understand how different foods affect your body.

Supplements

While food should be your primary source of nutrients, supplements can be helpful in filling gaps in your diet, particularly for nutrients like vitamin D or omega-3s. However, it’s always best to get nutrients from whole foods when possible, as they offer a variety of health benefits beyond just the vitamins and minerals they contain.

Be Mindful, Be Consistent, Be Healthier

Incorporating the “food as medicine” approach into your wellness routine is one of the most transformative ways to take control of your health. By opting for nutrient-rich, whole foods and understanding how specific nutrients support your body’s systems, you can not only help prevent chronic illnesses but also manage existing conditions more effectively. Remember, this approach isn’t about perfection — it’s about consistency and making intentional, informed choices that fuel your body. Whether you’re aiming to improve heart health, support digestion, or reduce inflammation, food can be a foundational tool in your wellness journey. Start small, stay mindful, and let every bite move you closer to better health!

Protein is one of the most important macronutrients of a healthy diet, acting as the “building blocks” for all our tissues. Over the past few years, there has been an increasing interest in using other protein sources besides the usual meats, legumes, and supplements.

Whether you’re interested in finding new ways to build muscle, are trying to eat a diet emphasizing plant-based foods, or are simply curious about all those new alternative “meats” hitting the shelves, you may have wondered about alternative protein sources. But what exactly are alternative proteins, and should they have a place in your diet?

What Are Alternative Proteins? 

“Traditional” protein sources typically include animal and plant-based foods like meat, poultry, beans, and legumes. These foods are often rich in amino acids, the compounds that make up protein molecules. On the other hand, the term “alternative proteins” encompasses a wide range of natural and manufactured protein sources that are less commonly seen and used in the food market. Some of the most common alternative proteins include:  

• Plant-based meat alternatives: Perhaps the most ubiquitous and familiar, these protein sources are often made with plant-based foods like soy, peas, or lentils. They’re often made to substitute common meat products like burgers and sausages. 

• Insects: While insects are generally not used as a protein source in many Western countries, more and more interest is being generated in their use as a high-protein, low-resource meat alternative. 

• Lab-grown meats: Also known as “cultured” or “cell-based” meat, lab-grown meats are grown from cells in a controlled lab environment to bypass traditional farming methods. 

• Fungal proteins: Finally, fungal protein (aka “mycoprotein”) is produced using fungus and can act as a plant-based protein source.

Reasons to Consider Alternative Proteins 

Increased Sustainability 

One of the biggest reasons many people look for different protein sources is due to sustainability concerns. While meat may be one of our primary protein sources today, animal agriculture is also extremely taxing on the environment and requires tons of land and resources. The process of raising livestock and using them as a food source generates enormous amounts of greenhouse gas emissions and can also contribute to deforestation and water use.  

As a result, more and more eco-conscious consumers are looking to alternative proteins as a potential solution. This is especially relevant when looking at plant-based alternative proteins since plants generally require fewer resources to grow. One paper concluded that plant-based protein alternatives were more environmentally sustainable than animal products, with more favorable impacts on factors like water and land use and greenhouse gas emissions. 

Even insects may be a more sustainable protein source than traditional animal products. Some researchers estimate that raising insects for food can be 12 to 25 times more efficient than animal products, requiring far less space and generating less waste than traditional agriculture practices.

Potential Nutrition Improvement  

There are also potential benefits that may come with eating less meat and following a plant-based diet that focuses on nutrient-rich plant sources. Eating a diverse diet of plant foods can provide health-protective nutrients like fiber, vitamins, and minerals.

It can also be a heart-healthier option since there are often lower levels of saturated fats in the absence of animal proteins. Together, these benefits may contribute to better general health.

For example, one large cohort study evaluated the diets of 36,825 adults over 15 years and subsequent mortality. They found that eating more high-quality plant-based foods was associated with lower all-cause mortality. As a result, increasing your consumption of nutrient-dense plant-based foods may have long-term health benefits.

Mycoprotein, a protein made from funguses and commonly sold by the name brand Quorn, is a good example of a plant-based protein that may have certain health advantages over meat. Mycoprotein is high in both protein and fiber while also boasting low levels of cholesterol and sugar, making it a heart-healthy choice when compared to traditional protein sources like beef or pork.

Challenges With Alternative Proteins

Nutrition Gaps Compared to Traditional Protein

Though alternative protein products are often made with plant-based foods, this in and of itself does not necessarily mean that all alternative proteins on the market are automatically healthier than traditional sources. In fact, many of these products actually showed poorer nutritional value when compared to their traditional choices. 

One potential reason this may happen is due to the protein quality. Protein quality refers to the amino acid profiles of your protein sources. Animal proteins are “complete” proteins, meaning they contain all nine essential amino acids needed for muscle growth and repair.

Meanwhile, plant-based protein sources are often “incomplete,” which means that they need to be combined with other sources to give your muscles all the tools they need for optimum growth. If you rely solely on plant-based alternatives, it’s important to check where the protein in your product is coming from and to consider whether or not you need to combine it with other complementary protein sources to get the most out of your diet. 

And what if you’re specifically looking for products to improve your body composition via muscle growth? There’s evidence to say that there isn’t much of a difference between plant and animal protein sources for absolute lean muscle mass or strength, but that there is a slight improvement in percent lean mass when protein is coming from animal sources. Ultimately, you’ll want to make sure that you are getting enough total protein from your diet and that those protein sources provide all the amino acids you need to reach your goals.

Potential Ultra-Processing 

Finally, it’s also well worth noting that many of the available alternative proteins on the market fall into the “ultra-processed” category. Many plant-based “meats” go through several rounds of heavy processing. While this processing can help achieve the right taste and texture, it can also alter the product’s nutrition content. Many ultra-processed foods also contain additives like sodium, preservatives, and artificial ingredients, potentially making them less nutritious than whole-food options. 

For example, one 2023 study found that alternative plant-based “meat” products tended to have higher sodium content than their meat counterparts (up to 7.9 times higher!) as well as lower protein digestibility.

The Bottom Line: Are Alternative Protein Sources Worth Trying?  

Possibly! Adding a few alternative protein sources may be a good way to increase your protein intake, especially if you’re not eating traditional protein sources like meat for health and/or sustainability reasons.

However, it’s also important to keep in mind the processing levels and overall nutritional profile of the products you choose. As a general rule, whole food sources like beans, nuts, and grains often provide better overall nutrition than highly processed options. Read labels carefully and evaluate nutrition content to decide if and how these alternatives can fit into your health and diet goals.

If you’re trying to build muscle, you’re probably already working out hard and doing resistance training to challenge your muscles. But there’s another important consideration for maximizing your gains: your diet. Here are seven common nutrition mistakes that can get in the way of your muscle growth, and what you should do instead to get the most out of every workout. 

7 Nutrition Mistakes to Avoid So You Can Make Muscle Gains

1. Not eating enough high-quality protein

Muscle growth, also known as muscle hypertrophy, happens when you combine the right resistance training workout program with adequate protein. 

Following a challenging resistance training workout, the proteins in your muscle fibers break down into smaller components called amino acids, as a response to the stress and damage they take during your exercise. This process is called muscle protein breakdown. 

If you’re eating enough protein, though, your muscle fibers can recover and rebuild, through a process called muscle protein synthesis. 

So, if you want to make gains, eating plenty of protein is a crucial piece of the puzzle. 

Experts recommend eating between 1.3-1.8 grams of protein per kilogram of your body weight daily to maximize muscle hypertrophy. 

In addition, it’s also important to consider the kinds of protein that you’re eating to get closer to your goals.

For example, many plant-based protein sources are incomplete, which means that they don’t have all of the amino acids your body needs to build muscle. 

If you’re trying to build muscle while following a plant-based diet, it’s a good idea to eat a variety of protein sources like nuts, seeds, whole grains, and legumes, which can help you get all of the amino acids you need to get in your very best shape.  

2. Ignoring your overall calorie intake (or eating too few calories)

Protein isn’t the only nutrient that contributes to your muscle growth. You should also consider your total calorie intake. 

Calories are units of energy that you get from your food, and they play a major role in your weight maintenance and body composition. 

If you eat more calories than you burn, that extra energy is stored in your body as fat for future use. However, if you eat fewer calories than you burn (in other words, if you’re in a calorie deficit) your body has to burn through your stored fat for energy, which can help with weight loss. 

As a result, many people believe that they should always prioritize a calorie deficit to reach their fitness goals, but this is not necessarily true if you’re trying to build muscle mass. 

In fact, if your goal is specifically to build muscle, you should avoid being in a long-term calorie deficit altogether since your body needs energy to grow. 

Meanwhile, if your goal is body recomposition (in other words, if you’re trying to lose body fat while also building muscle), a more moderate calorie deficit is more appropriate. 

If you’re eating too few calories, it might result in muscle loss in addition to fat loss. Studies suggest that you shouldn’t have a calorie deficit of more than 500 calories per day if you’re trying to preserve your muscle mass during weight loss. 

3. Loading up on calorie-dense but nutrient-poor foods 

With this said, you don’t want to rely on unhealthy foods to meet your goals — in other words, “dirty bulking.” 

Because you need so much energy and protein to build muscle, some people assume that the most logical course of action is simply to eat more, without paying too much attention to what the nutrient content of your diet is. 

Unfortunately, eating foods that are high in carbohydrates and fats can lead to unwanted effects on your body composition like fat gain, which will ultimately throw off your progress. 

On the other hand, studies have shown that people who ate a higher protein intake tended to gain more muscle than fat when compared to others who ate a similar energy surplus with less protein. 

In addition, eating too much junk food is just unhealthy in general. It’s associated with an increased risk of many health issues, including obesity, higher waist circumferences, lower HDL cholesterol levels (aka the “good” kind of cholesterol), and metabolic syndrome. 

Instead of loading up on energy-dense but nutrient-poor junk foods, try to eat high-protein whole foods that help you to meet the rest of your dietary requirements. 

4. Not drinking enough water 

Your food intake isn’t the only dietary consideration if you’re trying to gain muscle. You should also make sure you’re getting enough water, especially before you work out. 

Water helps lubricate your joints, moves necessary nutrients throughout your body, and maintains your body temperature, preventing overheating. There’s also evidence that water can help you with your workouts themselves! 

On the other hand, dehydration may negatively affect your strength, power, and endurance during your workouts, which can ultimately slow your muscle growth progress.

To combat this, keep a water bottle on hand throughout the day and especially during your workouts. By drinking water regularly throughout the day to give your body the hydration it needs, you can level up your long-term muscle gains. 

Men should aim to drink about 3.7 liters per day and women should aim for 2.7 liters per day, though you should increase this amount if you are exercising and/or are experiencing hot, humid weather. 

5. Overlooking your carbohydrate intake 

Though eating a diet that’s high in simple sugars isn’t ideal for muscle growth, that doesn’t mean that carbohydrates are bad in general. 

In fact, carbohydrates can act as an important source of energy that you’ll need when you’re giving it your all at the gym. 

Your body stores some carbohydrates in a form called glycogen, which is found in your muscles and helps provide the power they need for high-intensity exercise. This is especially relevant if you’re an endurance athlete. 

Carbohydrates may help improve your endurance during heavy, prolonged exercise that lasts for two hours or more since they can protect your muscle’s glycogen stores. 

You don’t need to work out for longer periods to reap these rewards, either — there’s also evidence that eating small amounts of carbohydrates during exercise can help improve performance during short and intense workouts. 

The key here is to look for healthy carb options rather than simple carbs, as these will maximize your performance and gains. Some good options include whole grains, starchy vegetables, fruits, and legumes. 

6. Not paying attention to your meal timing

While your overall protein intake during the day ultimately matters the most, you should also pay attention to when you are eating your protein if you want to maximize your gains. Eating a meal shortly after your workout ends may help boost your recovery. For example, studies suggest that your ability to replace your glycogen stores can drop by up to 50% two hours after your workout. There’s also evidence that adding protein to that carbohydrate-rich post-workout meal can help improve your glycogen stores and reduce muscle protein breakdown. So, for optimal muscle-building results, aim to eat a nutritious meal within a few hours of your workout to help your body recover with the right nutrients. 

7. Relying too heavily on supplements

Because building muscle is such a common goal for so many people, there are plenty of supplements out there that are intended to make this process easier. 

For example, protein powder is made from concentrated protein sources like whey or peas and can deliver large amounts of protein in just one serving. 

Supplements are a useful tool for increasing your overall protein intake; however, you should still prioritize whole foods to be the majority of your protein intake.  

Eating protein-rich whole foods may help with both growing muscle and your overall diet quality. They contain other essential nutrients that your body needs that may not be present in concentrated protein supplements like shakes and bars. 

So, instead of relying solely on protein shakes and snacks, use them as they are intended: as supplements that bridge the gap between your dietary needs and the foods that you are typically eating. 

It’s a good practice to track your protein intake and add protein supplements to your diet when necessary to make up for any missing protein that you aren’t getting from a healthy diet alone. 

Conclusion 

When it comes to fitness, half of the battle is choosing the right food to eat. By picking lean proteins, eating high-quality whole foods, and diversifying your nutrient sources, you’ll give your muscles all of the fuel they need to conquer your toughest workouts and grow, grow, grow.