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Nutrition

What has been studied about food in people, separate from what is said about it. Supplements are here too: one compound at a time, every human trial read.

4 analyses

How bad are sugary drinks, and how do you drink one least badly?

· 5 min read · 6 sources

How bad are sugary drinks, and how do you drink one least badly?

In trials where adults were given one sugary drink a day on top of their normal diet, they gained 0.83 kg. Taking one a day away gave half a kilo back. And when you do have one, what is already in your stomach decides how big the sugar spike is.

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Nattokinase: effects and side effects, from 341 studies

· 11 min read · 13 sources

Nattokinase: effects and side effects, from 341 studies

Every human trial of nattokinase, read and reported: what it does for plaque, blood pressure and clotting, and where the best trial found nothing.

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Is chewing gum bad for you? What your body thinks is coming

· 10 min read · 14 sources

Is chewing gum bad for you? What your body thinks is coming

The worry is that chewing gum makes your body release insulin as if food were coming, which would matter if you are fasting. Chewing does send that signal, with saliva and gut hormones. When researchers measured the insulin, it had not moved.

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Why third-party testing matters

· 2 min read · 3 sources

Why third-party testing matters

Independent lab testing is the only practical way to check a supplement contains what its label claims. Published analyses keep finding ones that do not.

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Still to be written

Eating patterns · Fasting · Compounds in food

Guides

Food

A wooden table covered in high-fibre food: a bowl of broccoli, sprouts, avocado, chickpeas, oats, chia seeds and raspberries, and around it wholemeal bread, kale, an artichoke, berries, walnuts and almonds.

Fibre

The one nutrient almost nobody reaches, what the evidence for it actually says, and how many grams are really in the food you already eat.

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Supplements

A wooden table in morning light holding about ten small bowls of capsules and powders: white capsules, beige ones, green, black, two kinds of powder, and a bowl of amber fish oil softgels. Behind them a glass of water, a preserving jar and a brown apothecary bottle, with a plant at the edge of the frame.

Supplements

What the large randomised trials found when they tested the four supplements everybody takes, which one survived, and how to read a label without being sold to.

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Gut & digestion

Somebody rests both hands on their belly. On the wooden table in front of them stand jars of sauerkraut, kimchi, pickles and beetroot, two bowls holding yoghurt and cabbage, and fresh garlic and ginger.

Gut

What a randomised trial found when it fed people fermented food for ten weeks, why the fibre in your food beats the bacteria in a capsule, and what to do if your gut is actually unhappy.

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