Browse the evidence

Ketogenic and low-carbohydrate diets improve glycemic control and can induce remission, primarily through weight loss, though some benefits may occur independently of weight loss via reduced glycemic load.

A ketogenic or low-carbohydrate diet can significantly lower blood sugar and HbA1c, sometimes even without major weight loss. This is achieved by drastically reducing carbs and eating healthy fats. While weight loss often accompanies this and aids remission, the direct reduction in glycemic load is also beneficial. Monitor your lipid levels and ensure you are getting enough fiber and micronutrients.

Adopting a low-carbohydrate, high-fat dietary pattern (defined as carbohydrate energy ≤40-49% and fat energy ≥34-40%) is associated with a significantly lower triglyceride-glucose (TyG) index, a surrogate marker for insulin resistance, primarily through the reduction of fasting triglyceride levels.

To potentially improve your insulin resistance markers, consider shifting your energy intake to include fewer carbohydrates (around 40-49% of calories) and more fat (around 34-40% of calories). This shift is linked to lower triglyceride levels, which is a key component of insulin resistance. Focus on whole food sources for these macronutrients.

Inadequate dietary intake of carbohydrates and proteins in endurance athletes negates the structural and functional cardiac advantages typically observed in women during marathon racing, leading to prolonged elevation of muscle damage and inflammatory markers.

If you are an endurance athlete, your sex does not protect you from the negative cardiovascular effects of poor nutrition. Ensure you are consuming adequate carbohydrates and proteins daily. Failure to do so can lead to prolonged inflammation and muscle damage, even if you are a woman who typically has better cardiac recovery profiles than men.

High carbohydrate consumption, particularly refined grains, is associated with lower HDL-C and higher triglycerides, contributing to the high prevalence of dyslipidemia in Iran.

To improve your lipid profile, consider reducing your intake of refined carbohydrates and increasing your consumption of whole grains and fiber. This may help improve your HDL cholesterol and triglyceride levels.

Among older adults (65+), higher intake of carbohydrate-rich foods is negatively associated with self-reported depressive symptoms, contradicting the hypothesis that carbohydrates have no association with depression.

For older adults, eating carbohydrate-rich foods like pasta and cookies was linked to fewer depressive symptoms in this study. Rather than strictly avoiding carbs for mental health, consider that these foods may serve as comfort strategies that help alleviate negative emotions in this age group.

Higher intake of animal-derived proteins is negatively associated with self-reported depressive symptoms in older adults.

For older adults, higher intake of animal-derived proteins was linked to fewer depressive symptoms. This may be due to maintaining muscle strength or using protein-rich foods as comfort.

Systematic dietary intervention significantly improves the consumption of Unsaturated Fatty Acids (UFA) and fruits/vegetables in ischemic stroke patients, but does not significantly reduce Saturated Fatty Acid (SFA) intake.

When changing your diet after a stroke, focus on adding more fruits, vegetables, and healthy fats (like fish and olive oil). You may not see a significant drop in saturated fats (like butter or cheese) immediately, but the increase in healthy components is the key benefit of the intervention.

Gastrointestinal content reduction via low-fiber diets is a safe and effective first-line SBM strategy that can reduce body mass by 0.5-2% without impairing performance.

Start your cut 2-4 days before weigh-in by switching to a low-fiber diet (<10g fiber/day). Eat white rice, bread, eggs, meat, and oils. Avoid nuts, seeds, and high-fiber vegetables. This can safely reduce your body weight by 0.5-2% without affecting your hydration or energy levels.

Higher dietary fiber intake is inversely associated with cardiovascular risk (measured by Coronary Calcium Score >100), with each 1 g/day increase reducing the odds of future cardiovascular events by 8.2%.

If you are at high risk for heart disease (indicated by a high Coronary Calcium Score), increasing your daily fiber intake by just 1 gram can reduce your risk of future cardiovascular events by about 8%. Focus on adding fiber-rich foods rather than just tweaking your protein or fat ratios.

In breast cancer patients, higher intake of animal and plant proteins correlates significantly with greater muscle mass, whereas total energy intake does not.

If you are a breast cancer patient, focus on getting enough protein (both animal and plant sources) rather than just counting calories. Your muscle mass is linked to how much protein you eat, not just how many calories. Don't avoid meat or dairy out of fear; ensure you are getting adequate protein to protect your muscles.

Professional indoor and beach volleyball players consistently fail to meet recommended carbohydrate intake levels, averaging 4.01 g/kg/day against a recommended 5-10 g/kg/day.

If you play competitive volleyball, your current carb intake is likely too low for optimal performance. Aim to increase carbohydrates to at least 5 grams per kilogram of body weight daily, especially on training days, to support your energy demands.

Long-chain saturated fatty acids (LCSFA, C12-C18) are associated with an increased risk of cardiovascular disease (CVD), whereas short- and medium-chain fatty acids (SCFA/MCFA, C4-C10) are associated with neutral or potentially beneficial effects on CVD risk.

When evaluating saturated fats, distinguish between long-chain (found in meat and cheese) and short/medium-chain (found in dairy fats, coconut oil). Current evidence suggests long-chain fats may increase CVD risk, while short and medium-chain fats may be neutral or beneficial. Focus on the source and type of fat rather than avoiding all saturated fats indiscriminately.

Replacing saturated fatty acids with refined carbohydrates or animal protein increases CVD risk, whereas replacing them with unsaturated fats, plant protein, or complex carbohydrates reduces or has a neutral impact on CVD risk.

If you reduce saturated fat, ensure you replace it with unsaturated fats (like olive oil or nuts), plant proteins (beans, lentils), or complex carbohydrates (whole grains). Avoid replacing saturated fat with refined carbohydrates (sugar, white flour) or animal proteins, as these substitutions may increase cardiovascular risk.

Specific genetic variants (e.g., FTO, TCF7L2, FABP2) modify the body's response to macronutrient intake, such that high-protein or specific fat/carbohydrate ratios yield different weight loss or metabolic outcomes depending on the individual's genotype.

If you have known genetic risks (like FTO variants), standard high-carb or low-fat diets might not be optimal. Consider discussing with a professional whether a high-protein or specific fat-modified diet aligns with your genetic profile for better weight management.

Male gym-goers are significantly more likely to consume protein supplements than females, primarily to gain muscle mass, with consumption often occurring immediately post-exercise.

If you are a male gym-goer in Saudi Arabia, you are statistically likely to use protein powder (1-2 scoops) right after your workout to build muscle. Be aware that nearly 70% of users experience gastrointestinal side effects like nausea or diarrhea. If you are female, you are less likely to use them, often preferring bars or snacks. Regardless of gender, verify your protein needs with a professional, as coaches are the main source of advice but may not be nutrition experts.

GLP-1RAs and GIP/GLP-1RAs (liraglutide, semaglutide, tirzepatide) cause significant loss of fat-free (muscle) mass in older adults with sarcopenic obesity, posing a risk that may outweigh benefits if not managed.

If you are an older adult with sarcopenic obesity considering GLP-1 medications, expect to lose some muscle along with fat. To protect your strength, you must combine the medication with regular resistance exercise and eat enough protein (1.0-1.2g per kg of body weight). Work with your doctor to start slowly and monitor your function.

Soybean protein supplementation provides superior or equivalent improvements in muscle mass, strength, and recovery compared to animal-based proteins (specifically whey), particularly in non-resistance or mixed training contexts, whereas pea and rice proteins show no unique anabolic advantage over whey.

If you are an athlete looking to build muscle or recover, soy protein is a highly effective alternative to whey, often matching or exceeding its benefits for strength and lean mass. Pea and rice proteins are also effective, performing similarly to whey, so you do not need to pay a premium for whey if you prefer plant-based options. Focus on total protein intake and training consistency rather than obsessing over the source, unless you have specific digestive sensitivities.

Post-acute COVID-19 patients exhibit high rates of malnutrition risk (48%) and suboptimal protein intake, with gastrointestinal symptoms significantly correlating with reduced caloric consumption.

If you are recovering from COVID-19 and experiencing lingering symptoms like loss of taste, smell, or stomach issues, you are at high risk for malnutrition. Prioritize nutrient-dense foods and consider small, frequent meals if large portions are difficult. Monitor your protein intake, as many patients fail to meet recovery needs.

Protein distribution is skewed in post-acute COVID-19 patients, with less than 4% meeting the per-meal threshold of 0.4 g/kg, limiting muscle protein synthesis stimulation.

Do not concentrate all your protein at dinner. Post-acute COVID-19 patients often fail to meet the 0.4 g/kg per-meal threshold at breakfast and lunch. Add protein sources to morning and midday meals to support muscle recovery.

GLP-1RA therapy frequently leads to inadequate protein intake, resulting in loss of lean body mass and potential sarcopenia.

To prevent muscle loss while on GLP-1 medication, you must consciously prioritize protein in your diet. Aim for 1.2-2.0 grams of protein per kilogram of body weight daily. If you are struggling to eat enough protein, consider high-protein food choices or supplements, and discuss this with your healthcare provider.

The Mediterranean Diet (MedDiet) improves cardiometabolic risk factors, insulin resistance, and hyperandrogenism in PCOS.

Adopt a Mediterranean-style diet: eat plenty of vegetables, fruits, legumes, and whole grains. Use olive oil as your main fat, eat fish and nuts regularly, and limit red meat and processed foods. This pattern helps improve insulin resistance and hormone levels in PCOS.

Moderate consumption of eggs (1-2 per day) is safe and potentially healthy for most individuals, provided they replace refined carbohydrates or unhealthy meats.

You can safely eat 1-2 eggs per day. They are a healthy source of protein and nutrients. Just make sure you are eating them as part of a balanced diet, not alongside refined carbohydrates or processed meats.

Higher intake of whole grains and fruits is associated with lower total cholesterol, LDL-C, and HDL-C levels in long-term plant-based eaters.

Prioritize whole grains and fruits daily. While the cholesterol-lowering effect is modest, it is a consistent benefit. Do not fear small amounts of less-healthy plant foods (like pasta) if they fit your overall healthy pattern, but be aware they may impact other markers like uric acid.

Higher intake of polyunsaturated fatty acids (PUFAs) is uniquely and negatively associated with LDL-C levels in a plant-based diet.

Include sources of PUFAs (nuts, seeds, flax) in your diet. They may help lower LDL-C levels, even if the effect is modest.