It sounds like you're expecting others to provide complex-but-accurate advice when OP and most of the responders are happy with simple-and-implementable advice. A lot of the discourse around diets comes down to tension between these two.

Simple-and-implementable is something you can deploy in the moment without knowing things beforehand. If you're at a grocery store, you can ask yourself "is this really processed?" as a simple filter that will largely steer you right. Similarly, Michael Pollan's advice to "Eat food. Not too much. Mostly plants" resonates with a huge number of people because it's a simple, actionable, not very fussy way to approach eating.

Complex-but-accurate advice is stuff like 'let me look up if this follows the definition of tier 3 or 4 processed', or 'I have to have 5g net carbs today and this is 1.2g so I have 3.8g left'. This has a much higher cognitive load, requires a lot of research and pre-planning, and is unlikely to be implemented in the moment nor sustained long term. It's also a place where people can develop unhealthy psychological relationships with food and eating by being hypervigilant about complex rules.

Most people find their lives work best with simple-and-implementable rules of thumb for food.