Carbs, Fats, and the Diet Wars: Who Really Wins?

If you’ve ever felt confused by the endless battle between low-carb and low-fat diets, you’re not alone. Bas Kast’s 'The Diet Compass' offers a calming perspective: both approaches can work, and the real secret is in the details. The world’s healthiest populations—the Okinawans of Japan and the Mediterraneans of Southern Europe—eat very different diets, yet both enjoy long, vibrant lives. The difference? Their carbs and fats come from whole, unprocessed sources, eaten in the context of traditional meals and strong social bonds.

Okinawans thrive on a diet that is up to 85% carbohydrate, mostly from sweet potatoes and vegetables, while Mediterraneans enjoy a high-fat diet rich in olive oil, nuts, and fish. Both groups avoid processed foods, refined sugars, and industrial fats. Kast’s research shows that focusing on food quality—choosing colorful vegetables, legumes, whole grains, healthy oils, and fresh fish—matters far more than obsessing over macronutrient ratios.

The blog also discusses the importance of personalization. Some people thrive on more carbs, others on more fat, depending on genetics and metabolism. Kast encourages readers to experiment, listen to their bodies, and adapt their diets to their own needs and preferences. The healthiest diet is not a one-size-fits-all prescription, but a flexible, enjoyable pattern that fits your life.

Ultimately, the real winners in the diet wars are those who focus on quality, variety, and joy. By learning from the world’s healthiest cultures and applying those lessons to your own table, you can find a way of eating that supports both longevity and happiness. Don’t let the diet wars distract you—let food be your ally, not your enemy.