Even the peer-reviewed research is mostly junk observational studies that are distorted by the healthy subject effect and other uncontrolled variables. That is not a sound basis for making personal dietary decisions.
A better approach for most people is to conduct personal n=1 experiments and just see empirically what works best for you in terms of subjective feelings and objective performance metrics.
A better approach for most people is to conduct personal n=1 experiments and just see empirically what works best for you in terms of subjective feelings and objective performance metrics.