A prominent medical expert in the United States has issued a stark warning, stating that millions are making two simple but critical food errors that are stealthily increasing their chances of developing life-altering diseases.
The Hidden Dangers in Everyday Choices
Dr Frank Dumont, an internal medicine physician and executive medical director at metabolic health firm Virta Health, identifies fruit juice and breaded chicken as the primary culprits. He explains that these everyday staples, often perceived as harmless or even healthy, are contributing to a silent epidemic of metabolic illness.
"Fruit juice can have some benefits — it has minerals, vitamins and micronutrients, but the bottom line is that it's more processed, and you've eliminated a lot of the fibre," Dr Dumont told Fox News. This missing fibre is crucial, as it works in tandem with the fruit's natural sugars to slow digestion and balance blood sugar levels.
Without this fibre, juice delivers a concentrated hit of sugar that can cause rapid spikes in blood glucose and insulin. Over time, this contributes to insulin resistance, obesity, and a significantly higher risk of developing type 2 diabetes.
Why Breaded Chicken is a Problem
The second major mistake highlighted is the consumption of breaded and fried chicken. These foods are typically soaked in unhealthy trans or saturated fats from frying oils, which directly raise 'bad' LDL cholesterol. This process promotes damaging inflammation within blood vessels and contributes to the stiffening of arteries and the buildup of plaque.
This arterial damage restricts blood flow, forcing the heart to work harder and elevating the risk of high blood pressure, heart attack, and stroke. Furthermore, breaded chicken often comes with heavily salted seasoning mixes, adding excessive sodium to the diet, another direct cause of hypertension.
Simple Swaps for Significant Health Gains
Dr Dumont's recommendations for mitigating these risks are straightforward and powerful. His first suggestion is to forego fruit juice entirely and opt for whole, fresh fruit instead.
"There's a lot of good health in fruit," he said, emphasising that the complete package of fibre, vitamins, and antioxidants in whole fruit supports stable energy, improves satiety, and helps regulate blood sugar and cholesterol. The physical bulk also promotes natural portion control.
For the second swap, he advises avoiding breaded chicken and choosing grilled chicken. "You put that on top of some lettuce with a good, healthy dressing, and it can actually be extremely healthy eating out on the road at a fast-food restaurant," Dr Dumont noted.
Grilling uses little to no added fat and avoids the carbohydrate-heavy breading, preserving the lean protein. Pairing it with a salad creates a nutrient-dense meal rich in protein, vitamins, minerals, and fibre, which promotes fullness and stable blood sugar far better than refined breaded options.
The Broader Shift Towards Nutritional Medicine
Dr Dumont's advice reflects a growing movement within medicine. An increasing number of clinicians treating chronic conditions like cancer and heart disease are now incorporating dietary guidance into their treatment plans.
Diets such as the Mediterranean diet, rich in whole produce, fish, and beans, are frequently recommended by doctors due to extensive research showing they lower risks of stroke, cardiovascular disease, and type 2 diabetes.
Specific research in oncology shows that for breast cancer patients, the quality of carbohydrates matters greatly. High-glycemic foods and refined sources like fruit juice are linked to a higher risk of mortality, while carbohydrates from vegetables may improve survival rates.
Dr Dumont shared that his clinical experience transformed his view from pessimism about lifestyle change to optimism. "I found that was not true. If you gave people the right information, and they were able to implement it, you could help them do it in a way that was actually enjoyable and doable for them," he stated, concluding that the power of nutrition often surpasses that of medication alone.
