Nutrition & Diet
Science-backed nutrition guidance, superfoods, balanced diets, and healthy eating plans.
15 articles in this category
Low GI Diet: From Concept to Practice, A Complete Guide to Scientific Blood Sugar Control
A low GI diet helps stabilize blood sugar, extend satiety, protect cardiovascular health, and improve gut health by choosing slowly digested foods that raise blood sugar gently and by paying attention to sensible food pairing. It also helps avoid misconceptions such as the idea that low GI foods can be eaten without limit.
Intermittent fasting for beginners: start with 16:8, without going hungry.
The 16:8 intermittent fasting method is the gentlest, safest, and most sustainable way to lose fat: by eating within an 8-hour window and fasting for 16 hours, it helps stabilize appetite, improve metabolism, and prevent rebound without hunger or giving up the foods you enjoy.
How to Cook Salmon So You Actually Keep the Good Stuff
Cooking salmon the right way matters as much as eating it. Omega-3s, vitamin D, and B vitamins are fragile,high heat and long cooking times destroy them. For maximum nutrition, eat sashimi-grade salmon raw or slow-poach it at low heat. When cooking, steam for six to eight minutes, or pan-sear and roast at moderate temperatures for short periods. Avoid deep-frying and long boiling. Thaw in the fridge, pair with antioxidant-rich vegetables, and add lemon at the end. Aim for 100–150g, two to three times weekly.
How Much Protein Is Actually Right for You?
Based on comprehensive research and authoritative guidelines, the recommended daily protein intake for healthy adults is roughly 1.1–1.6 grams per kilogram of body weight, with older adults and fitness enthusiasts possibly benefiting from up to 1.6 g/kg, while exceeding 2 g/kg provides no added benefit and harms kidney patients, and animal proteins should be prioritized along with exercise for best results, all of which can be met through a balanced diet.
Gut Health Guide: Repair, Maintain, and Optimize Your Microbiome
This guide not only provides a detailed explanation of the complex mechanisms of the microbiome but also offers valuable guidance for optimizing gut health in daily life. Through these science‑based dietary and lifestyle adjustments, you can better support your gut health, reduce disease risk, and improve your overall well‑being.
What is the difference between "0 added sugar", "0 cane sugar", and "0 sugar" on food labels?
Understanding different sugars and sweeteners, checking nutrition labels, and distinguishing “sugar-free,” “no added sugar,” and “no sucrose” claims can help you make more informed food and drink choices.