How do I learn the principles of the ideal diet? I'm a 35 year old Indian following traditional diet but with much less rice and more pulses/beans with organic ingredients (if they are are not lying).
As a practical matter, if you really care about optimizing your own diet then conduct your own n=1 experiments by adding or removing certain foods. Do you feel better? How do your blood sugar levels change? Does your athletic performance improve? This isn't really scientific but good enough for most people.