I too find it all very confusing. And after watching several "diet" documentaries, I came to this conclusion. Processed foods are not good for anyone. Cancer can feed on sugar. So I'm trying to eat "real" food, limit sugar as much as I can, limit red meat as much as possible. I eliminated dairy as much as possible & also eat Gluten free - as I'm allergic to both milk & wheat already. So I cook more & several days a week I go meat free altogether. If I get an urge for say a hamburger - I buy fresh patties & cook it myself. I also use intermittent fasting as I'm trying to lose weight. No more chips, cookies, cakes, and ultra-processed foods. For snacks I use pitted dates, freeze dried fruit, real fruit, pecans, nuts, and dried fruit. I've lost about 15 pounds since February. I did buy some frozen vegan dinners - that are GF and actually quite delicious. I also was wary of soy, but my oncologist told me it was okay to eat. I hit my 5 year last November & stopped the AI I was on. I think the real message I got was eat REAL food. Good luck.