Get Healthy Food, Fast
There are very few places left in New York City where you can get truly healthy food, at least by my parameters. What defines healthy is not only the label on the menu but the quality of the ingredients and the methods of preparation. Many restaurants advertise organic salads, vegan entrees, or gluten free options. But once we expand our understanding of what a healthy diet really means, and once we examine what food service providers do to maximize profit, our notions of healthy food availability change right away.
Take something as simple as salt. The table salt found in most kitchens and restaurants, including what is called kosher salt, is refined and stripped of trace minerals. In contrast, minimally processed salts such as Celtic sea salt, Himalayan pink salt, and other natural varieties still contain small amounts of magnesium, potassium, and other minerals. Salt in small quantities is vital for electrolyte balance and nerve conduction. That does not mean we should consume spoonfuls every morning, but it does mean the type and amount of salt matter. At goodsugar we only use mineral rich sea salt in small amounts for flavor.
Sugar is another misunderstood ingredient. Sugar is a blanket word that refers to many compounds, from glucose to fructose to sucrose. All food we eat eventually passes through cellular metabolism, primarily the citric acid cycle, also called the Krebs cycle, where chemical reactions extract energy. Much of this energy becomes available to the body in the form of glucose, which is the primary fuel for our cells. Whether you eat a piece of broccoli or a slice of steak, your body eventually converts much of it into glucose to power movement and sustain life.
Carbohydrates are the body’s preferred macronutrient for energy. Whole carbohydrates from fruits, vegetables, whole grains, seeds, and sprouts also provide fiber. Fiber is not digested directly but plays a critical role. It slows glucose absorption, supports digestive health, and feeds beneficial gut bacteria that produce metabolites essential for immunity and metabolism. Refined carbohydrates, in contrast, are stripped of fiber and nutrients, leaving only fast absorbing sugars that contribute to blood sugar spikes.
Cooking methods matter as much as ingredients. High temperature frying and grilling can generate harmful compounds such as advanced glycation end products and heterocyclic amines. These substances are associated with inflammation and higher cancer risk. Baking, boiling, and steaming are safer methods that preserve nutrients while minimizing the formation of toxic byproducts. Oils conduct heat well but degrade quickly under high temperatures, which is another reason we avoid frying.
Dairy is another food group that does not meet our standard. Humans are born producing the enzyme lactase, which digests lactose, the sugar in milk. As we age, lactase production declines, which is why lactose intolerance is the natural condition for most adults. Some people tolerate dairy more than others, but that tolerance often comes at the cost of inflammation, mucus production, and digestive stress. Dairy products do contain macronutrients and micronutrients, but they can be obtained more cleanly from other food sources without the risks.
Organic produce is non negotiable. Beyond being free of pesticides, organic fruits and vegetables consistently taste better. In juice and smoothies the difference is obvious because you cannot hide the lower quality of conventional produce. Conventional farming relies on chemical pesticides and fertilizers that not only affect human health but also degrade the soil by killing essential microbes. These microbes play a role in trapping carbon dioxide in the soil and supporting plant resilience. Choosing organic is like choosing a car with brakes instead of a car without brakes. Farming without pesticides is more difficult and more costly, but it produces food that is safer and better for the environment.
At goodsugar we refuse to cut corners. No iodized salt, no refined sugar, no frying, no dairy, no pesticides, and no single use plastic. We serve food in glass, wood, or plant based materials that do not leach harmful chemicals. We are committed to real food and real sustainability. Supporting organic, plant based, and minimally processed food is not a trend. It is a return to common sense.