Waist-to-Hip Ratio: The Measurement That Outperforms BMI
Waist-to-hip ratio compares the circumference of your waist to that of your hips and shows where your body stores fat. The World Health Organization…
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Blog Category
Nutrition
Articles on nutrition: eating well with common conditions, how individual nutrients work and how to tell evidence from diet trends. People with diabetes, kidney disease or other conditions should agree dietary changes with their care team.
High-Protein Diets: How Much Per Meal, the Kidney Question and Who Benefits Most
A high protein diet usually means getting 25–35% of daily calories from protein, or roughly 1.2–2.0 grams per kilogram of body weight. Dividing that…
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Psyllium Husk: The Unglamorous Fiber With Outsized Evidence
Psyllium husk is a gel-forming soluble fiber from the seeds of Plantago ovata. Consistent clinical evidence shows it softens and regularizes stools, modestly lowers…
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Cinnamon: The Blood Sugar Claims Under the Microscope
Cinnamon may modestly lower fasting blood sugar in some short-term studies, but major reviews find no reliable effect on long-term glucose control, and it…
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Sardines, Tuna and Mercury: How to Eat Fish Well Without the Worry
Sardines are one of the safest, most nutrient-dense fish you can eat. A single can supplies around a gram of omega-3 fats, roughly a…
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Rooibos Tea: The Caffeine-Free Red Cup, Reviewed
Rooibos is a naturally caffeine-free herbal tea from South Africa that supplies polyphenol antioxidants, including a rare one called aspalathin. Small human studies suggest…
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Erythritol and Allulose: The Sugar Alcohols and Rare Sugars: Heart Signals and Safety
Allulose is a rare sugar that tastes about 70 percent as sweet as table sugar, contributes almost no calories and does not raise blood…
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Lemon Balm: The Calm-Down Herb With Real Trials
Lemon balm (Melissa officinalis) is a mint-family herb with genuine but modest clinical evidence behind it. Small randomized trials suggest it can ease mild…
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The Carnivore Diet: What Happens to Cholesterol, Gut and Kidneys: What Is Known
The carnivore diet is an all-animal-food eating pattern that removes plants entirely. The evidence behind it is weak: no randomized trials, mostly self-reported surveys…
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Red Meat and Processed Meat: How Much Is Too Much, According to the Evidence
Most mainstream guidance lands in the same place: if you eat red meat such as beef, pork or lamb, keep it to an average…
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OMAD and Time-Restricted Eating: What Trials Show About Eating Windows
OMAD (one meal a day) is the most extreme form of time-restricted eating. The only randomized trial of OMAD, eight weeks in 21 healthy…
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Tart Cherry Juice: The Sleep Drink With Actual Trials Behind It
Tart cherry juice is one of the few dietary sleep aids tested in placebo-controlled trials. Small studies suggest Montmorency tart cherry juice or concentrate,…
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Canola Oil: Why It Is Vilified Online and What the Evidence Actually Says
Canola oil is not harmful for most people. It is low in saturated fat, high in monounsaturated fat and contains omega-3 alpha-linolenic acid. Randomized…
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Garlic: The Kitchen Staple With Cardiology Papers
Garlic is a healthy, low-calorie flavoring with some genuinely studied effects. Clinical trials suggest regular garlic intake may modestly lower blood pressure in people…
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Quinoa: The Complete-Protein Grain, Fact-Checked
Quinoa is one of the few plant foods that supplies all nine essential amino acids, including lysine, which most cereal grains lack. One cooked…
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Low-Sugar Fruits: The Sweetness-to-Sugar Rankings
The lowest-sugar fruits include limes, lemons, avocados, cranberries, raspberries, strawberries, and blackberries, all containing roughly 1 to 5 grams of sugar per 100 grams.…
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Fructose, Honey and Sugar: How the Body Handles Each
Fructose is the simple sugar that gives fruit, honey and table sugar much of their sweetness. Table sugar is half fructose and half glucose;…
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Foods High in Vitamin A: Two Forms, One List
Foods high in vitamin A include beef liver, oily fish such as herring and salmon, eggs, and fortified dairy, which supply ready-to-use retinol, plus…
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