To think there is a poor understanding of a healthy diet?

You’re part of the problem!

Of course sugars in fruit affect your blood sugar levels. They aren’t full of some magic sugar that behaves unlike any other. You don’t know what you are talking about!

They may not be the same as sugar added to processed food, and sugars in some fruits will impact you differently than sugars in others, but that’s not what you said.

You might help educate yourself by studying something called the “glycemic index” which is the scientific way of measuring how different foods impact your blood sugar.

You will see fruits listed on it, which is exactly making the point fruits do impact your blood sugar levels. It will also tell you that ripe bananas will affect your blood sugar as much as ice cream.

And that’s before I get to your comments on nuts. The problem with nuts is that gramme for gramme they are extremely calorific. So eating those it’s very easy to eat too many calories. Which is exactly why you’ll see people doing a lot of exercise (eg hikers, bikers, etc) eat them for a calorie boost.

Yes when I see people throw away fruits and vegetable when they look completely ok, not wilted, not squished, because they're out of Best Before date. I was shocked.

Those meals would make my blood sugars go sky high.

Having done a lot of research into diet I'd agree with this but add 3 portions of probiotic foods which can also be these as well. Such as aged cheese, real sourdough bread, plain natural yoghurt or kefir, or fermented vegetables, pastes and drinks such as sauerkraut, miso, kimchi or kombucha

I agree but I’m intolerant to nuts and lots of people have serious allegeries to them.
I’m sure that wasn’t the same in 70s everyone ate peanut butter pretty much unheard of. Think pesticides causing too many issues

You are of course correct however you'll get the usual folk disagreeing with you simply to argue black is white.

Depends if you are a body builder. The RNI is 0.75g per kg

Oh sorry, that was meant for OP.
Three things occur to me; If I ate the diet suggested, I'd find it gassy and indigestion inducing in the extreme.
Nothing wrong with good quality meat. Easily available, good quality protein.
Much of this needs to be imported so what have we gained? If we are sending lentils and chia seeds half way around the world, what's the point. I think we've only just begun to grow chickpeas. Fruit available in the UK for half the year? Again imported so oil energy hungry and CO2 producing.

https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#muscle

theres a study referenced here that suggests protein should be 1.6g per kg if you are under 65.

OP look at the protein leverage hypothesis.

No. I eat fish but not every day so some days would be similar to that posters.

are you a vegetarian or vegan or something?

Where’s the meat?

I weigh 58kg so 60g would be just fine for me.

Some are but I still don't eat them 🤷🏻‍♀️

That's a choice I've made and one I'm happy with. There are plenty of foods I do like that aren't and my partner and I are fairly good cooks so I don't feel I'm missing out on anything.

Is anyone else going to admit to finding UPFs delicious 👀

There is protein in nuts and lentils.

Your idea of a healthy meal would be a blood sugar disaster for me. Having done Zoe, I know what works for me and what doesn’t. Porridge, bread and rice all send me into a blood sugar spike followed by a massive crash. And it doesn’t matter if they are whole grain, wholemeal, brown, paired with protein etc, still get the spike.

Your healthy meal also looks extremely low in protein and fat to me.

Good for you. And I’ll do me 😊

Yummy! Can I come round for a day please?

As a nutritionist I’d say this lacks in protein.

I hope the other 100 papers are better than the very small exploratory analysis of another study you have just linked to. I haven't got time to review all the evidence so I'm going to take the word the British Heart Foundation, scientists, cardiologists etc who have reviewed all the evidence and generally seem to agree overall it demonstrates too much saturated fat (including that from dairy products) raises LDL cholesterol and the risk of heart disease.

Again, this is not necessarily true and there is new more recent research to show that full fat dairy does not raise ldl or hdl or cholesterol at all.
Like I said in my previous post, there is a lot of conflicting research that suggests either is true. No one really knows for 100% sure. And a lot most likely is based on other factors such as overall diet, lifestyle, metabolism etc.

I could copy and paste you 100 research papers saying the opposite of the BHF one you posted.
This is why this whole thread is interesting. You can literally find anything to back up most food health claims (though I think we can all agree on some things like eating less processed food is good).
I will personally continue to buy and consume full fat dairy (but i will always endeavour to buy grass-fed, unhomogenised, organic dairy).

Here is one link;
https://pmc.ncbi.nlm.nih.gov/articles/PMC8408839/#:~:text=Indeed%2C%20a%20review%20of%20randomized,as%20blood%20pressure%20(18).

Olive oil isn't high in saturated fat. A lot of full fat dairy will raise your non hdl cholesterol which will raise your risk of heart disease. https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/fats-explained

Brilliant book, very enlightening!

As @picturethispatsy said, there is a lot to unravel with meat. The idea of 'red meat bad' comes from research that, as far as I can remember from what ?Tim Spector said, included all forms of red meat - the majority of which is consumed in ultra processed food such as burgers etc. I think that upf meat is a very different matter to eating meat that is recognisable as animal muscle with nothing else added.