Dr. Sarah Berry is on a mission to set the record straight on nutrition. Our social media feeds are flooded with fear-mongering about seed oils, processed foods, and the latest diet trends. Berry—a seasoned nutrition scientist with over twenty years of research under her belt—is here to cut through the noise. “There’s so much misinformation out there,” she says. “People are terrified of food, and half of it is based on myths.” She has spent her career exploring the intricate connections between food, metabolism, and health, and if there’s one thing she’s certain of, it’s that the way we think about food needs an overhaul.

One of the most fascinating revelations from her research is the concept of the “food matrix.” At first glance, two foods with identical nutritional labels—same calories, same protein, same fiber—might seem interchangeable. But she explains that the way food is processed and structured affects how our bodies metabolize it. Take an apple, for example. Eat it whole, and your body breaks it down slowly, regulating blood sugar and keeping you full longer. Turn it into applesauce, and suddenly, you’re consuming the same nutrients in a form that’s absorbed more quickly, leading to a spike and subsequent crash in blood sugar. “It’s not just what you eat,” she emphasizes. “It’s how it’s put together.”

Berry’s work also challenges conventional wisdom about eating habits. The timing of meals, she argues, is just as important as what we eat. Research from her team found that people who snack after 9 PM tend to have worse health outcomes, including increased belly fat and inflammation. Even if the late-night snack is a “healthy” choice, the body’s internal clock doesn’t respond well to food consumed out of sync with its natural rhythms. The idea that “a calorie is just a calorie” no longer holds up.

Eating speed is another crucial but often overlooked factor. Berry describes studies showing that slowing down the pace of eating—even by just 20%—can naturally reduce calorie intake by about 15%. Chewing food 40 times instead of 15 can influence satiety signals, preventing overeating before the body even has time to register hunger. “It’s not magic,” she jokes. “Your stomach just needs time to tell your brain to calm down.” In a world where fast food and snacking on the go have become the norm, this insight could be a game-changer.

For those looking for simple ways to improve their health, Berry points to a striking study she conducted on snacking habits. Her team replaced 20% of participants’ daily energy intake—typically from processed snacks like crisps, biscuits, and chocolate—with almonds. After just six weeks, they observed a 30% reduction in cardiovascular disease risk, based on improved vascular function. “Six weeks!” she exclaims. “That’s barely enough time to finish a Netflix series.” The findings underscore the enormous impact small dietary changes can have. The good news? Unlike meals, which are often dictated by family routines or social settings, snacks are a personal choice. Replacing processed junk with whole foods is a simple and effective way to take control of one’s health.

But the complexity of nutrition extends beyond individual choices. The food industry, often vilified for producing hyper-palatable, processed foods, isn’t necessarily the enemy, Berry argues. While some critics believe companies deliberately engineer food to be addictive, she suggests that the reality is more nuanced. Yes, foods like crisps and biscuits are designed to be delicious, but the primary goal of food processing isn’t necessarily to trick consumers—it’s to ensure safety, shelf stability, and convenience. The key is learning how to navigate this landscape and make informed decisions.

Perhaps one of the most controversial debates in modern nutrition revolves around seed oils. Social media has turned them into the latest villain, with claims linking them to everything from cancer to Alzheimer’s. Berry, having extensively studied seed oils, is unequivocal: there is no credible scientific evidence to support these fears. In fact, seed oils like rapeseed, sunflower, and soybean oil contain beneficial unsaturated fats that are linked to better heart health. “People say they’re toxic,” she sighs. “If that were true, half of Europe would have keeled over by now.” The real danger, she notes, lies in how misinformation spreads. Fear sells, and the internet rewards sensationalism over science.

Beyond food itself, Berry emphasizes the interconnectedness of lifestyle factors—sleep, stress, and exercise all play a crucial role in health. Poor sleep, for example, can disrupt hunger hormones, leading to increased cravings and poor food choices the next day. Stress, too, is a major driver of unhealthy eating habits. When life gets overwhelming, people often turn to comfort foods, which are usually processed and high in sugar. Addressing these factors, rather than focusing on extreme diets or demonizing specific foods, is the key to long-term well-being.

Berry’s philosophy is refreshingly balanced. She doesn’t advocate for perfection but rather for making consistent, sustainable choices. Food, she reminds us, is about more than just nutrients—it’s about culture, enjoyment, and social connection. “If a food is too healthy to be enjoyed, is it really healthy at all?” she asks. Obsessing over every ingredient, fearing every processed bite, or adhering to restrictive diets may do more harm than good. Instead, focusing on whole foods, eating in a way that aligns with our body’s natural rhythms, and making gradual, mindful changes can lead to better health without sacrificing the joy of eating.

At the heart of Berry’s work is a simple yet profound message: nutrition isn’t about black-and-white rules. It’s about understanding the nuances of how food interacts with our bodies and making informed choices that support our health without stripping away the pleasure that eating should bring. In a world overloaded with diet trends and misinformation, her research serves as a much-needed beacon of clarity.