Browse the evidence

Frequent consumption of fungi and algae is associated with an increased prevalence of metabolic syndrome in Chinese men, whereas frequent consumption of nuts and pork is associated with a decreased prevalence in Chinese women.

For Chinese adults, dietary advice should be sex-specific. Men should monitor their intake of fungi and algae, as high frequency is linked to higher metabolic syndrome risk. Women may benefit from including nuts and pork in their diet, as high frequency is linked to lower risk. These findings highlight that 'healthy' foods may have different impacts based on sex.

Administration of specific probiotics, such as Lactobacillus johnsonii N6.2, can hinder the development of diabetes in susceptible models by regulating gut integrity and modulating tight junction proteins like claudin-1.

If you have a genetic predisposition to diabetes or gut issues, maintaining gut barrier integrity is crucial. While this paper highlights Lactobacillus johnsonii N6.2 as a potential helper in animal models, it emphasizes that personalized nutrition and microbiome manipulation are key. Focus on a diet that supports your specific microbiome rather than relying on a single supplement.

Fecal microbiota transplantation (FMT) from lean, insulin-sensitive donors can significantly improve insulin sensitivity in insulin-resistant obese men within 6 weeks.

FMT from lean donors shows promise for improving insulin sensitivity in obese men, but it is not a guaranteed fix for everyone. This is a complex medical intervention. Current evidence suggests that dietary changes and lifestyle modifications are more accessible and foundational steps to support a healthy microbiome.

High protein intake in the first year of life, often resulting from the use of infant formulas when breastfeeding is discouraged, is associated with increased weight gain in children.

If you are not breastfeeding, be aware that infant formulas with high protein content may contribute to faster weight gain in infants. Breastfeeding is associated with a protective effect against later overweight.

Mango seed fat, rich in SOS (1,3-distearoyl-2-oleoyl-glycerol), serves as a functional cocoa butter alternative that improves chocolate properties by increasing solid fat content and inhibiting fat bloom.

For food manufacturers, mango seed fat is a viable alternative to cocoa butter, particularly for creating temperature-resistant chocolates. For consumers, this means mango seeds are being valorized in the food industry, potentially leading to more sustainable and innovative chocolate products.

The splicing factor SFA-1 (SF1 homolog) promotes longevity in C. elegans, and its depletion compromises the longevity benefits of caloric restriction.

Caloric restriction remains a key longevity strategy; its mechanism may involve splicing factors like SF1 homologs.

All dietary approaches (low-carbohydrate, Mediterranean, Palaeolithic, Vegetarian, etc.) significantly reduce HbA1c and fasting glucose compared to a control diet in patients with type 2 diabetes.

If you have Type 2 Diabetes, switching from your current standard diet to any structured dietary approach—whether it's low-carb, Mediterranean, or high-protein—will significantly improve your blood sugar control (HbA1c and fasting glucose) compared to making no dietary changes. The specific type of diet matters less for the initial benefit than the act of adopting a structured, healthier eating pattern for at least 12 weeks.

The Low-Carbohydrate (LC) diet is ranked as the most effective approach for reducing HbA1c, while the Mediterranean diet is ranked as the most effective for reducing fasting glucose.

If your primary goal is lowering HbA1c, a Low-Carbohydrate diet may offer the greatest benefit. If your primary goal is lowering fasting glucose, the Mediterranean diet may be the most effective choice. Both are superior to a control diet, but they optimize different glycemic markers.

Personalized nutrition significantly reduces carbohydrate intake compared to control diets, with a median mean difference of -10.8% of energy.

Personalized nutrition interventions in this review led to a significant reduction in carbohydrate intake (averaging 10.8% less energy from carbs) compared to standard diets. This suggests that personalized approaches may naturally guide patients toward lower-carb profiles that benefit their specific metabolic health.

Post-exercise consumption of soy flour (providing ~29g protein) combined with structured resistance training significantly increases leg muscle strength in young athletes.

If you are a young athlete doing leg resistance training (like lunges) twice a week, consuming about 73 grams of soy flour mixed with water and a bit of sugar immediately after your workout can help increase your leg strength. This works best when your training is structured and progressive.

Long-term adherence to a low-carbohydrate, high-fat diet is projected to result in obesity (mean BMI 31.76), whereas shifting 50% of kilocalories from BMI-increasing foods to BMI-decreasing foods is projected to result in a normal BMI (23.26).

If you are following a low-carb, high-fat diet, be aware that while you might lose weight quickly, this specific analysis projects that maintaining this diet long-term (over 20 years) could lead to obesity. To achieve a normal BMI long-term, the model suggests shifting half your calories from foods that increase BMI (like animal fats and sugars) to foods that decrease it (like vegetables and whole grains).

Among popular named diets, the Mediterranean diet is the only one that maintains significant LDL cholesterol reduction benefits at 12 months, whereas other cardiovascular risk factor improvements disappear.

If your goal is long-term LDL cholesterol management, the Mediterranean diet is the only popular named diet in this review that maintains its benefit at 12 months. Other diets may lower LDL initially, but the effect tends to fade. Consider adopting Mediterranean principles if lipid control is a primary long-term concern.

Adherence to a Mediterranean diet supplemented with extra-virgin olive oil or mixed nuts significantly reduces the incidence of major cardiovascular events (myocardial infarction, stroke, or cardiovascular death) in high-risk individuals compared to a control low-fat diet.

If you are at high risk for heart disease (e.g., high blood pressure, diabetes, or high cholesterol), switching to a Mediterranean-style diet can significantly lower your risk of heart attack or stroke. You don't need to count calories; instead, focus on adding specific foods. Aim to eat about 4 tablespoons of extra-virgin olive oil daily and a small handful (30g) of mixed nuts (walnuts, almonds, hazelnuts) every day. Replace refined vegetable oils and processed meats with these whole-food fats. This approach was shown to be more effective than a standard low-fat diet in reducing major cardiovascular events over nearly 5 years.

In patients with established cardiovascular disease (secondary prevention), a Mediterranean-style diet reduces CVD mortality and total mortality compared to usual care.

If you have heart disease, following a Mediterranean diet supplemented with canola margarine can significantly reduce your risk of dying from heart disease or other causes. This is a critical step for long-term survival.

Natural compounds, specifically oligomeric procyanidins from apple polyphenol extract and tetrahydrofuran from nutmeg, inhibit pancreatic lipase activity in vitro and in animal models, potentially offering safer alternatives to synthetic inhibitors.

Some natural extracts, like those from apples (procyanidins) and nutmeg, show promise in blocking fat-digesting enzymes in lab tests. However, they are not yet proven to be effective or safe for weight loss in humans compared to established treatments. Do not rely on them as a primary weight loss strategy without medical guidance.

Low-carbohydrate diet scores are not associated with a reduced risk of type 2 diabetes.

Following a low-carbohydrate diet does not appear to offer a specific advantage in reducing the risk of type 2 diabetes compared to moderate-carbohydrate diets, according to this meta-analysis. Focus on overall dietary quality and maintaining a healthy weight.

Adhering to current dietary guidelines (30-35% energy from fat, >50% from carbohydrates) is not associated with increased mortality or morbidity, whereas the PURE study's conclusion that high carbohydrate intake increases risk is invalid due to methodological flaws.

Do not change your macronutrient ratios based on headlines from single observational studies. Stick to established guidelines: moderate fat (30-35% of energy) and high carbohydrates (>50% of energy). Focus on improving diet quality by increasing fiber-rich foods and reducing added sugars and refined starches, as these factors are more critical for mortality risk than the fat-carb ratio itself.

There is a plateau in fat-free mass gains from protein supplementation at approximately 1.62 g/kg/day of total protein intake; exceeding this amount yields no further benefit.

Aim for ~1.6 g of protein per kg of body weight per day. Eating more than this does not provide additional muscle-building benefits from resistance training.

Limiting dietary saturated fat intake to 10% of total calories does not reduce cardiovascular disease events or mortality and is not supported by rigorous scientific evidence.

Current guidelines recommend capping saturated fat at 10% of calories, but this paper argues that rigorous evidence does not support this cap for reducing heart disease risk. Instead of focusing solely on limiting saturated fat, consider the source of the fat (food matrix) and your overall dietary pattern, such as carbohydrate intake.

Replacing saturated fats with polyunsaturated fats (PUFA) does not convincingly reduce cardiovascular events or mortality and may have null or adverse effects on stroke risk.

Replacing saturated fats with polyunsaturated fats does not clearly reduce heart disease risk and may increase stroke risk. Focus on the quality of your overall diet and food sources rather than just swapping fat types.

Increasing protein intake beyond ~1.8 g/kg/d does not provide additional muscle mass benefits in bodybuilders if total energy intake is already high.

Don't obsess over hitting extremely high protein numbers (like 2.0+ g/kg) if you are already eating enough (around 1.8 g/kg). Focus on your total calories and training intensity instead, as extra protein won't help if your energy balance isn't optimized.

Timing of protein ingestion (before vs. after resistance training) does not significantly affect total body lean mass gains.

You do not need to rush to drink protein immediately after your workout. As long as you consume your protein within a few hours before or after training, your muscle growth will be the same. Focus on getting enough total protein throughout the day rather than stressing about the exact timing.

Timing of protein ingestion does not significantly affect upper body (chest press) strength gains.

For upper body exercises like chest press, it does not matter if you drink your protein before or after your workout. Your strength gains will be the same. Focus on getting enough total protein throughout the day.

The 'Lipid Theory' and 'Food Pyramid' guidelines, which recommend limiting saturated fat and increasing carbohydrates, have contributed to the 'diabesity pandemic'.

Be critical of official dietary guidelines. The paper argues that the 'Lipid Theory' and 'Food Pyramid' have contributed to the 'diabesity pandemic'. Focus on whole food sources of carbohydrates and healthy fats, and avoid processed foods and refined sugars.