By Dr. Enoch Shema,
Inspired by a family friend that became ill

The Biggest Misconception About Healthy Eating (You Have It All Wrong)

Final Thought

Before you commit to the next big diet trend, pause and ask: “Am I nourishing my body completely, or just following a label?”

That’s the real secret to lasting health — not exclusion, but inclusion. Not rules, but rhythm.
If your plan provides all the key nutrients — proteins, carbohydrates, healthy fats, vitamins, and minerals — without major gaps, that’s a good diet for you. It doesn’t matter if it’s 80% vegan or 90% keto; what matters is completeness.

References

• Harvard T.H. Chan School of Public Health – The Nutrition Source: Healthy Eating Plate

• Watanabe, Fumio, and Tomohiro Bito. “Vitamin B12 sources and microbial interaction.” Experimental biology and medicine (Maywood, N.J.) vol. 243,2 (2018): 148-158. doi:10.1177/1535370217746612

• BMC Medicine (2023) – Effects of Ketogenic Diets on Health Outcomes

• WHO & FAO – Guidelines on Healthy Diets

Understanding Healthy Eating: Beyond Trends

Let’s face it — we’ve all come across one “miracle diet” or another. Some of us have even adopted a particular eating plan because it sounded healthier or more disciplined.
Healthy eating has become one of the most misunderstood topics today. Every few months, a new diet takes over the internet: keto, vegan, paleo, intermittent fasting, you name it. Each promises fast results, glowing skin, or endless energy. But in truth, healthy eating isn’t about following a trend — it’s about understanding what your body truly needs.

I’ve seen many people — friends, relatives, even patients — jump into these diets with good intentions, only to end up feeling worse because something vital was missing. Let’s explore some popular diets, highlight what they get right (and wrong), and I'll share my recommendation based on both experience and evidence.

The Vegan Diet — When Good Intentions Miss the Details

The vegan diet has been praised for promoting compassion toward animals, sustainability, and plant-based health. It can indeed be beneficial — rich in fiber, antioxidants, and heart-friendly nutrients. But it’s not automatically healthy just because it excludes animal products.

I have a family friend who has been a strict vegan for as long as I can remember. For years, she seemed perfectly healthy — until she started developing facial puffiness, leg swelling, fatigue, among other symptoms. Medical tests later revealed some electrolyte imbalances, deficiencies in vitamin B12, iron, and omega-3 fatty acids, nutrients mostly found in animal sources. These are essential for red blood cell production, nerve function, and overall energy.

This isn’t unique to her. Studies show that long-term vegans without proper supplementation often develop low B12 levels, which can cause anemia, mood changes, and nerve problems (NIH, 2023). The point is not that veganism is wrong; it’s that it needs careful planning and supplementation to stay balanced.

The Keto Diet — Effective but Easily Misunderstood

For those unfamiliar with the ketogenic diet, it works by forcing your body to burn fat instead of carbohydrates for energy. It's famous for quick weight loss and metabolic improvements. It sounds impressive, and for some people it is.
This diet has shown benefits for certain conditions — like obesity, epilepsy, and type 2 diabetes. My own father, for instance, had struggled with hyperthyroidism for years. After we switched him to a keto-style diet (under supervision), his hormone levels improved significantly.

That said, keto isn’t perfect. Research from the American Heart Association warns that strict keto followers may develop low fiber, electrolyte imbalance, and nutrient deficiencies due to reduced fruit, vegetable, and whole-grain intake. It can cause some people to develop constipation and fatigue. Research also supports this: while keto may improve blood sugar control, it can also elevate LDL (“bad”) cholesterol and reduce gut microbiome diversity.

So while keto can help in the short term, it should be medically guided and periodically reviewed to prevent long-term harm.

Other Popular Diets — Paleo and Intermittent Fasting

What All These Diets Have in Common

The paleo diet, inspired by “eating like our ancestors,” encourages natural, unprocessed foods — meats, nuts, fruits, and vegetables. It’s a great step away from refined sugar and processed snacks. But cutting out grains and dairy can leave people low on calcium, vitamin D, and certain B vitamins, which are vital for bone health and energy metabolism.

Intermittent fasting (IF), on the other hand, focuses on when you eat, not what you eat. While it can improve discipline and insulin sensitivity, skipping meals without proper planning can cause low blood sugar, fatigue, and overeating later in the day — especially in people with active lifestyles or demanding jobs.

If you analyze all these diets(and many others out there), you’ll notice something: each focuses on one strength but neglects another.

• The vegan diet often lacks nutrients found in animal products.

• Keto limits healthy carbs and fiber.

• Intermittent fasting may reduce overall nutrient intake.

The truth is, the best diet is not about what you include — it’s about what you don’t exclude.
This is why many people start a diet feeling great — and months later, feel drained. It’s not the diet’s fault; it’s the imbalance. Your body doesn’t care about the label of your diet. It only cares about getting the full package of nutrients it needs to function properly.
You could eat the healthiest food in the world, but if you eat only one type, you’ll eventually become malnourished. For example, fish is extremely nutritious, yet eating only fish every day would still lead to deficiencies.

Healthy eating is not about rules — it’s about balance and variety.

What Healthy Eating Really Means. (My Recommendation)

True healthy eating is personal — not one-size-fits-all. It depends on your age, activity level, health goals, and even where you live.

In Uganda, for example, we have some of the most nutrient-dense natural foods in the world: local yoghurt, millet, beans, greens, groundnuts, fresh tropical fruits, the list goes on. When combined thoughtfully, these foods offer more balanced nutrition than many imported diet plans.

So instead of chasing new trends, focus on variety and balance:

• Mix plant and animal proteins when possible.

• Eat colorful vegetables daily — color equals nutrients.

• Include healthy fats from avocado, nuts, and fish.

• Choose whole, natural carbs over refined ones.

When your plate is diverse, your body gets the harmony it needs — because nutrients support each other. For example, fiber enhances protein absorption, and vitamin C helps your body use iron more effectively.