Foundation
The nutritional backbone of every diet
Before optimisation comes the basics. The staple foods that carry most of the nutritional weight in a healthy diet — what they deliver, how they compare, and where the evidence is strongest.
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Evidence-based
Articles on Essential Staple Foods
Common questions, answered by evidence
Are carbohydrates bad for you?
Not as a category. The evidence consistently distinguishes between refined carbohydrates and fibre-rich whole-food sources — the latter are associated with better long-term health outcomes in large cohort studies.
Do I need to eat animal protein?
No. Complete protein needs can be met from plant sources when the diet is varied. Attention to total intake, and to vitamin B12 in fully plant-based diets, is what matters.
Is fibre really that important?
Yes — it’s one of the most consistently supported findings in nutrition science. Higher fibre intake is linked to better cardiovascular, metabolic and digestive outcomes, and most people fall short of recommended levels.