Nutrition
Glycemic index: what it measures and when it is useless to use
Glycemic index tables look like a list of allowed and forbidden foods: buckwheat has one number, potatoes have another, and it seems straightforward from there.
Blog
Every article takes a claim you have already heard about food and follows the mechanism behind it — what actually happens in the body, what the research supports, and where the claim stops being true.
Nutrition
Fiber: what it does in the gut and how much you need
We know that we "need more" fiber, but that is usually where the conversation ends: it is unclear what it physically does, why it causes bloating, and where the 25–30 grams per day recommendation comes from.
Health
How much water to drink per day and where the two liters came from
Everyone knows the "two liters a day" rule, but almost no one knows where this figure came from.
Nutrition
How to read the ingredients list on a label: the rules governing its writing
A label looks like a list of words from which everyone reads something different: one person considers a long list of ingredients a red flag, another looks for E numbers.
Nutrition
E-numbers in ingredients: how the code is structured and what it means
An ingredient list contains E330, and it is impossible to tell from this code whether it is citric acid or something better to avoid.
Nutrition
"Sugar-free," "fitness," "eco": what these labels actually mean
The front of a package speaks in short words: "light," "fitness," "sugar-free," "eco.
Nutrition
Hidden sugar: under what names it appears in ingredients
The word "sugar" appears in ingredients less often than sugar itself does in a product: it has a dozen legal names, and the manufacturer has every right to use any of them.
Health
Ultra-processed food: what lies behind the NOVA classification
There is a lot of writing about ultra-processed food right now as if the matter is settled: there is bad industrial food and good homemade food.
Weight loss
16/8 intermittent fasting: what happens during the fasting window
People usually say the same thing about 16/8: at some point, the body "switches to fat," and then "autophagy kicks in.
This article is for general information. It is not medical advice, a diagnosis, or a prescription for treatment or a diet, and it does not replace a consultation with your doctor. If you have a health condition, are pregnant, take medication, or follow a diet prescribed to you, decisions about food belong with your doctor.
Figures from regulations, guidelines and studies are given as they stood when this article was prepared and may since have changed; check them against the primary sources. This article is not advertising, an offer, or individual advice, and neither the author nor the site owner is responsible for decisions taken on the basis of it.