After I realized how little we know about the human body I stopped worrying about these things and I now eat what makes me feel better. The reality is that in a lot of areas medicine don't' have an answer but they just guess given some observations. SO I started paying attention to how I feel after eating certain food. For example I noticed that a nice breakfast and rich salad for lunch keep me lucid for the day. I also avoid ingesting a lot of sugar at once and caffeine, with this I feel less tired at the end of the day. I don't track long term effects but for the past six months it worked pretty well, and without eating like a monk.