Ever wondered about your favorite condiment's nutritional values? Or are you looking for some new, interesting condiments to try? Check out our complete guide to 37 types of popular condiments and their nutrition facts.

Is MSG safe? Social media says one thing, public health bodies say another. What does the actual science say?

One year RCT on artificial sweeteners: - Including artificial sweeteners in the diet (vs not) led to increased weight loss - No negative impact on cardiovascular risk markers - Beneficial shift in gut microbiota

"Vitamin/mineral X is toxic" If you're exceeding the upper tolerable limits, then perhaps. If you think any synthetic nutrient is harmful, then just no.

Does dietary cholesterol increase blood cholesterol? Nuanced answer: Slightly, but not significantly—and it depends what it's replacing in the diet. A recent randomized, crossover study investigated this topic and found.... (1/2)

Is brown rice really a healthier choice than white rice 👉 Nutrient comparison 👉 Health effects 👉 What systematic reviews show 👉 Arsenic content Here's everything you need to know. www.nutritionadvance.com/brown-rice-n...

An objective, science-backed guide to how canola and olive oil compare: - Fatty acid ratios - Heat stability - Impact on cholesterol levels and inflammatory markers Here's what findings from systematic reviews and randomized controlled trials show.

The reasons why almost all diets fail: 1) One-size-fits-all diets don't work in the long run because everybody has different needs & preferences. 2) Most diets aren't promoted for long-term success - they're promoted for short-term gains, personal beliefs, or, on social media, popularity.

RCT research shows that green peas can potentially lower blood pressure, but what other potential benefits do these little legumes have?

Did you know that just a single tablespoon of ketchup can contain more than 2000 mcg of lycopene? But does its lycopene content outweigh the potential drawbacks of ketchup? Learn what the studies say about this popular condiment. www.nutritionadvance.com/is-ketchup-h...

Some of the convenient high-protein products you can buy now are great, but too many just slap on a "high protein" label for marketing. E.g: 'High protein' ice-cream bars by Lidl (Gelatelli): Protein per bar: 5 grams Is that really high protein?

Should blood pressure control focus on more potassium? "With the outsize focus of sodium, the role of potassium in regulating BP has been unfortunately sidelined." "The landmark DASH trials revealed the importance of modifying diet by emphasizing fruits, vegetables, high fiber, (1/2)

Should blood pressure control focus on more potassium? "With the outsize focus of sodium, the role of potassium in regulating BP has been unfortunately sidelined." "The landmark DASH trials revealed the importance of modifying diet by emphasizing fruits, vegetables, high fiber, (1/2)

What potential benefits of pinto beans are actually supported by evidence? Here's a science-backed look at the research on these little beans.

A key social media lesson: sports teams have fans that will support their chosen team no matter what. And so do diets.

If talking about the *nutritional* benefits of an animal-based or plant-based food is triggering for someone, there's probably some bias there. Many foods within each group can have benefits — reactions that completely disregard this are not based on science.

Systematic reviews have found links between coffee intake and reduced all-cause mortality, lower rates of liver damage, Alzheimer's, depression, and more. But which benefits are strongly supported by evidence, and what nuances do we need to understand?

Did you know that cheese can significantly differ in nutritional composition? From incredibly protein-dense cheese to creamy, high-fat options and more. Here are 49 types of cheese from around the world and their nutritional values www.nutritionadvance.com/types-of-che...

Get the facts rather than hype on egg whites vs. whole eggs. Here's a complete nutritional breakdown, and a look at what potential benefits each one has over the other.

Learn about 24 types of food, from fruit, grains and legumes to meat, seafood, and more. What nutrients does each group typically provide?

"Skipping breakfast is good for weight loss." This requires nuance and not a blanket statement: - Good compared to what? - Good for who? - Skipping a nutritious breakfast or skipping something like a pastry and coffee? (1/3)

White chocolate: can it be a healthy "treat" or is it something we should limit? Here's a guide to its nutrients, health effects, and findings from scientific studies.

Outright magnesium deficiency may be uncommon, but nearly 50% of people in the United States have an insufficient dietary intake. Here's an evidence-based guide to the potential symptoms of magnesium insufficiency.

Nobody is magically going to get healthier by drinking "real sugar" cola instead of cola with fructose syrup. All Coke in the UK (and much of the world) is made with "real sugar" — and people know it's not a healthy choice Zero cola on the other hand? A beneficial swap.

A cup of cooked lentils gets you: - 230 calories - 17.9 g protein - 15.6 g fiber - 90% DV folate - 50% DV copper - >20% DV thiamin, pantothenic acid, vitamin B6, iron, phosphorus, zinc, and manganese

"I just saw an ad starting with: 'The problem with coffee they don't want you to know...' Usually, you can safely ignore anything that involves some mysterious they hiding the truth."

Vitamin K2 is an essential vitamin with potential benefits for bone and vascular health, but it's often overhyped on social media. Facts vs hype: what does the research really say?

The nutritional value of "grains" varies a lot. White flour? Not much to offer. Oat bran? ~35% protein + fiber by weight—and very high in vitamins & minerals. "Grains are making us sick"? Overeating white flour in calorie-dense foods—sure. But oat bran? No, probably not.

Some say fruit is “bad” because it contains sugar. Others claim salmon’s unhealthy due to its saturated fat. Often well-intentioned—but usually biased. Reminder: Don’t fear single nutrients. What matters most is your overall dietary pattern, not one nutrient in isolation.

It's hard to tell the difference between: 1. Scientific language that's evidence-based 2. Scientific language built on cherry-picked data Especially without training in research. Best to follow a range of voices—not just one influencer or group of people with identical beliefs.

"Legumes are high in protein" True, but did you know some provide nearly twice the protein of others? Here are all the common legume varieties ranked for protein, with protein values per 100g and per cup for both raw and cooked form.

Worth watching! You'll hear this one so often on social media as well.

An evidence-based guide to cheese's nutrition and health properties, its benefits and drawbacks, and what the latest research shows.

Compared to unmelted cheese, melted cheese increased total cholesterol and triglycerides. However, there were no significant differences in LDL, HDL, or VLDL. pubmed.ncbi.nlm.nih.gov/39017657/

It's ironic that many proponents of high saturated fat intake dismiss carbs with the line "there are no essential nutrients in carbs." 1. What does that even mean? 2. No, carbs aren't "essential"—but neither are saturated fats. 3. Foods containing carbs also contain "essential" vitamins & minerals

New, large, systematic review on egg consumption: 'Effect of egg consumption on health outcomes: An updated umbrella review of systematic reviews and meta-analysis of observational and intervention studies' www.sciencedirect.com/science/arti...

Wanting to get more dietary vitamin D? Did you know that some fish provide more than 100% of daily needs per 100 gram serving? Per 100g serving: 1. Carp: 24.7 mcg (124% DV) 2. Eel: 23.3 mcg (117% DV) 3. Canned salmon: 21.0 mcg (105% DV) The top 27 here:

Discover clotted cream: learn everything from what it is to its nutrition facts, benefits and downsides, and some ways to use it. It's a tasty treat, and a surprisingly good source of vitamin A—but probably not something you should consume too often. www.nutritionadvance.com/what-is-clot...

It amazes me how some people scaremonger about bananas being "bad for you" based on them containing a little bit of sugar, yet tell others to live on a diet of steak and butter.

Red vs white meat—how do they compare for: - Typical calorie, fat, and protein content - Vitamin and mineral composition - Bioactive compounds - Health outcome research findings - Intake recommendations from health organizations

Criticizing diet soda as "harmful"—despite weak evidence—is harmful communication. Most people use it as a sugar-sweetened beverage alternative. Yes, water is better, but switching to diet drinks is a big win.

"Weight loss is a choice" This isn't true and such language isn't helpful. Sure, lifestyle and dietary changes really *can* make a huge difference. But some individuals struggle significantly with weight loss despite their very best efforts.

One-size-fits-all diets are outdated. Personalize your diet for personal enjoyment, not what others say you should eat, and not for what foods are popular.

"You can't outrun your diet" Actually, as regards weight control, you definitely can. For hunger control, it's also much easier to eat a *regular* amount of food + exercise + walking than it is to significantly reduce food intake.

There's still negative sentiment around protein powders for some reason. Protein powders aren't just for bodybuilders - they're a convenient way to get sufficient protein - for anyone. It's often an underrated source of vitamins and minerals too.

Vegetable juices can provide higher levels of vitamins and minerals for significantly fewer sugars and calories than fruit juice. Additionally, some can have proven benefits - e.g. beet juice can significantly lower systolic & diastolic blood pressure. www.nutritionadvance.com/vegetable-ju...

Not the best for taste, but 5 underrated pure protein sources (per 100g): 1. Fat-free quark – 11g, 60 kcal 2. Defatted peanut powder – 52g, 230 kcal 3. 0% Skyr – 11g, 57 kcal 4. Fat-free cheddar – 32g, 160 kcal 5. Vital wheat gluten – 75g, 370 kcal

Pulse intake and glycemic control: a systematic review of 65 RCTs "Incorporating pulse consumption into long-term eating patterns significantly attenuated fasting glucose in normoglycemic adults. Whereas, in T2D participants, pulse intake significantly lowered fasting glucose, glycated hemoglobin

Human trials show that omega-3 eggs may lower triglycerides, blood pressure, and markers of inflammation compared to regular eggs. They also raise your omega-3 index. But how do they compare to regular eggs and oily fish for omega-3 provision? www.nutritionadvance.com/omega-3-eggs/

Not all bread is created equal, but what does traditional pumpernickel bread have to offer? From blood sugar impact to fiber and mineral profile, this guide looks at whether pumpernickel bread is a healthy choice—and how it compares to other breads.