Browse the evidence

The source of fat and protein in a low-carbohydrate diet matters: vegetable-based LCD scores are associated with reduced T2D risk in men, whereas animal-based LCD scores show no significant association with risk reduction.

If you are a Japanese man considering a low-carb diet, prioritize vegetable fats (like those from fish, nuts, and seeds) and vegetable proteins. This specific combination was linked to a significantly lower risk of type 2 diabetes. Simply cutting carbs and eating animal fats/proteins did not show the same benefit in this study.

High consumption of sugar-sweetened beverages (SSBs) and high-fructose sweetened beverages adversely affects lipid metabolism, blood pressure, and insulin sensitivity, particularly in overweight and obese individuals.

Avoid sugar-sweetened beverages, especially if you are overweight. They spike your blood sugar, worsen your cholesterol, and increase blood pressure. Choose water, unsweetened tea, or whole fruits instead, as whole fruits do not carry the same risks.

Distributing protein intake evenly across meals (rather than concentrating it in lunch and dinner) is associated with better adherence to Recommended Nutrient Intake (RNI) standards, particularly in older adults, though current Korean dietary patterns show a significant skew toward evening consumption.

If you are an adult, check if you are eating most of your protein at lunch and dinner. Try to shift some of that protein to breakfast. Older adults (65+) are particularly likely to miss their protein targets because they skip breakfast; adding a protein source to your morning meal can significantly improve your chances of meeting daily health guidelines.

Older adults (65+) in Korea have significantly lower protein adequacy rates (35.7-51.9%) compared to younger adults (62.9-67.4%), primarily driven by lower total intake and a shift in protein sources from animal to plant (grains) at all meals.

Do not rely on national average protein statistics to judge your personal diet. If you are over 65, you are statistically likely to be under-consuming protein. Focus on increasing total grams per day, specifically by prioritizing animal proteins (meat, fish, dairy) over grains, which are the primary source for many elderly Koreans.

Increasing dietary protein intake alone does not overcome anabolic resistance in T2D, but protein supplementation combined with resistance exercise may improve lean mass gains compared to exercise alone.

For T2D patients, drinking protein shakes alone won't build muscle. However, if you are doing resistance training, adding a protein drink (especially with leucine) alongside your workout can help you gain a bit more lean mass than exercise alone. Aim for adequate daily protein (1.2-1.6 g/kg) and consider post-workout supplementation.

Rugby union athletes consume protein in a disproportionate pattern, with the majority of intake occurring at dinner, failing to meet the recommended per-meal dose of 0.4g.kg at a minimum of four eating occasions.

Stop waiting until dinner to eat your protein. Your muscles need a steady stream of amino acids, not a flood at the end of the day. Aim for at least 0.4 grams of protein per kilogram of body weight at four separate meals. If you are 100kg, that’s 40g of protein at breakfast, lunch, dinner, and a snack. Use supplements or quick whole foods (like eggs or yogurt) to hit these targets if you are busy.

High intake of dietary cholesterol is associated with higher obesity indices (Conicity Index, Abdominal Volume Index, Body Roundness Index, Weight-adjusted-waist index) in healthy adults, whereas it is associated with a lower Atherogenic Index of Plasma (AIP).

In this study, people who ate more than the recommended amount of cholesterol (>300 mg/day) had higher measures of body fat distribution (waist-to-height, body roundness) than those who ate less. However, they also had a better Atherogenic Index of Plasma (AIP). This suggests that simply cutting cholesterol might not be enough to address obesity indices, and the relationship between dietary cholesterol and heart health markers is complex and may vary by individual metabolic factors.

Total fat, saturated fat (SFA), and polyunsaturated fat (PUFA) intake have a significant moderate correlation with abdominal volume index (AVI) and body roundness index (BRI), indicating that fat quantity and specific types influence abdominal adiposity.

This study found that higher intake of total fat, saturated fat, and polyunsaturated fat is moderately correlated with higher abdominal fat levels (measured by AVI and BRI). This suggests that not just total calories, but the type of fat you eat, may influence where you store fat. Replacing some saturated fats with other types might be beneficial for managing abdominal adiposity.

Type 2 diabetes mellitus (T2DM) patients in Malaysia predominantly consume macronutrient proportions within the Recommended Nutrient Intake (RNI) guidelines for carbohydrates and protein, but consistently exceed the recommended limits for fat intake.

If you have Type 2 Diabetes, your current diet likely gets carbohydrates and protein amounts right according to Malaysian guidelines, but you are eating too much fat. To improve your dietary pattern, focus on reducing fat intake to fall within the recommended 25-35% of total energy, while maintaining your current carbohydrate and protein levels.

Adherence to a high-quality low carbohydrate diet (high LCDS) is associated with a significant reduction in A Body Shape Index (ABSI), a marker of central obesity, independent of BMI and other confounders.

Focus on reducing refined carbohydrates and sugars while increasing fiber, healthy fats (like MUFAs), and vegetable proteins. This specific dietary pattern is linked to a reduction in abdominal fat (measured by ABSI) in middle-aged adults, even if overall weight (BMI) doesn't change significantly. Prioritize whole foods like vegetables, fruits, and dairy over strict calorie counting.

Excessive intake of dietary fat and carbohydrates is significantly associated with elevated blood lipid profiles (high LDL, triglycerides, and total cholesterol) in patients with coronary heart disease.

If you have coronary heart disease, your blood lipid levels are strongly linked to how much fat and carbohydrates you eat. The study shows that eating too much of either significantly increases your risk of having high cholesterol and triglycerides. To help manage your condition, prioritize consulting a dietitian to create a low-fat diet plan and ensure your carbohydrate intake is balanced, rather than consuming excessive amounts of either.

Replacing one serving of fat-free dairy with one serving of whole- or reduced-fat dairy in a 2,000 kcal healthy eating pattern keeps saturated fat below 10% of total calories and sodium within recommended limits, while increasing energy intake by only 45–94 kcal.

If you currently eat fat-free dairy, try swapping just one of your three daily servings for a whole- or reduced-fat option (like whole milk or reduced-fat cheese). This small change adds only about 45-94 calories and keeps your saturated fat intake within recommended limits, potentially making your diet more satisfying without breaking your calorie goals.

Sodium restriction should be moderate (around 2.3g sodium/day or 6g salt/day) rather than very low, as very low intake may not provide additional benefit and could be associated with higher risk in some populations.

Aim for about 6 grams of salt per day (2.3g sodium). You don't need to restrict salt to extremely low levels, as this may not provide additional benefit and could potentially increase risk. Focus on balancing sodium with potassium-rich foods.

High-fat/low-carbohydrate (HFLC) diets may result in a statistically significant but clinically minimal additional weight loss (approx. 0.8 kg) and BMI reduction (approx. 0.4 kg/m2) compared to moderate macronutrient (MM) diets over the long term.

If you prefer a high-fat, low-carb diet, you might lose slightly more weight (less than 1 kg) than someone on a moderate diet, but the difference is negligible for health goals. Do not switch diets expecting a dramatic result; consistency and caloric deficit are the main drivers.

Polyunsaturated fatty acid (PUFA) intake has a cardio-protective effect in studies with follow-up durations of more than 10 years.

In long-term studies (>10 years), higher PUFA intake is associated with a 5% reduction in CVD risk. This suggests PUFA may be protective over time, although overall meta-analysis results were not significant.

Manipulating carbohydrate availability during training (e.g., 'train low') to create metabolic stress can upregulate cellular signaling and adaptive responses, potentially leading to superior performance when carefully integrated into an endurance training program.

Do not train low all the time. Use low-carbohydrate strategies only for specific, lower-intensity or shorter-duration sessions where performance outcome is less critical. This triggers metabolic adaptations. For high-intensity workouts, races, or long sessions, ensure high carbohydrate availability to support performance and recovery. Personalize based on your weekly workload.

A combination of Beta-Hydroxy Beta-Methylbutyrate (HMB), L-Arginine, and L-Glutamine suppresses the loss of quadriceps muscle strength following Total Knee Replacement (TKR).

Ask your surgeon if a specific combination of HMB, L-Arginine, and L-Glutamine is appropriate for your knee replacement. The study used a high dose (totaling 30.4g of amino acids/acids) daily for 5 days before and 4 weeks after surgery. This may help you maintain your leg strength better than standard care.

Rugby union players during lockdown consumed high-biological-value protein sources less than twice daily, with 43.9% reporting consumption of such sources more than twice daily, which may be suboptimal for retaining lean mass during reduced training.

To help maintain muscle mass during periods of reduced training, aim to consume high-quality protein sources (like meat, fish, eggs, dairy) at least 3-4 times per day, rather than concentrating all your protein in one or two meals. This helps stimulate muscle protein synthesis more consistently throughout the day.

Resistance-trained men habitually consuming high protein intakes (>2.2 g/kg/day) experience attenuated post-exercise whole-body net protein balance when their intake is acutely reduced to moderate levels (1.2 g/kg/day), and this metabolic state requires 3-5 days to fully adapt.

If you are a regular weightlifter who eats a lot of protein (over 2.2g/kg), you cannot simply drop your intake to moderate levels (1.2g/kg) and expect your body to use that protein efficiently for muscle building right away. Your body has adapted to burning off excess protein, and it takes 3 to 5 days to slow down that burning process. During this week, your muscle building efficiency is lower. If you must reduce protein, give your body time to adjust, or maintain higher intake during the transition.

Older adults transitioning to vegetarian or vegan diets may face greater challenges in maintaining protein adequacy compared to younger adults.

If you are an older adult switching to a plant-based diet, pay closer attention to your protein intake. You may need to be more deliberate about including high-quality plant proteins like legumes and soy products to ensure you are meeting your increased requirements, as the margin for error is smaller than in younger adults.

Children following vegetarian or vegan diets do not have specific concerns regarding protein adequacy due to their high energy requirements relative to protein needs.

If you are raising a child on a vegetarian or vegan diet, you generally do not need to worry about protein deficiency. As long as the child is eating enough calories from a variety of plant foods, they will likely get enough protein.

Replacing saturated fatty acids (SFAs) with omega-6 polyunsaturated fatty acids (PUFAs), specifically linoleic acid, reduces the risk of coronary heart disease (CHD) events and cardiovascular mortality.

To support heart health, replace sources of saturated fats (like butter or fatty meats) with oils high in omega-6 polyunsaturated fats, such as soybean, corn, or sunflower oil. This substitution is associated with a lower risk of heart disease events compared to keeping saturated fats or replacing them with carbohydrates. While individual RCTs have shown mixed results, large observational studies consistently support this replacement strategy.

Higher biomarker levels of linoleic acid (LA) are associated with a lower risk of type 2 diabetes (T2D).

Higher levels of linoleic acid in your body, which come from consuming omega-6 rich oils, are associated with a significantly lower risk of developing type 2 diabetes. This suggests that including these oils in your diet may help protect against diabetes.

Whey protein supplementation alone has no significant effect on lean mass or muscle strength in healthy older adults, but significantly improves lean mass and physical function (specifically gait speed) in sarcopenic or frail older adults.

If you are a healthy older adult, whey protein alone is unlikely to build muscle or strength. However, if you have sarcopenia or frailty, whey protein can significantly improve your muscle mass and walking speed. Focus on your health status rather than just the supplement.