Calorie counting
Macro ratio: where percentages come from and what to change first
Proportions like "30/30/40" look like an optimal formula someone has discovered.
Carbohydrates
Where the fast-and-slow split helps, where it misleads, and when the indexes mean anything.
Nutrition
Insulin index: why cottage cheese has a higher score than pasta
The insulin index shows how much insulin is released in response to a portion of food with the same caloric value.
Calorie counting
Bread units: how to count them and who needs them today
A bread unit is a measure of carbohydrates designed to convert food into an insulin dose.
Health
Carbohydrates during long workouts: when food is needed during exercise
Gels, isotonic drinks, and bars on the course solve one problem — preventing fuel from running out where it is truly needed.
Nutrition
Fast and slow carbohydrates: what lies behind this classification
The classification of carbohydrates into fast and slow is older than the data it is supposed to be based on.
Weight loss
Keto diet: what happens in the body and what comparisons have shown
The keto diet promises a non-standard mechanism: not counting calories, but switching metabolism to a different fuel.
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.
Nutrition
Food combining: what happens when protein and starch reach the stomach together
Almost everyone has heard some version of the rule: meat on one plate, potatoes on another.
From reading to doing. All of it starts in one place — knowing what is on the plate. Photograph it and the calories and macros appear on their own.
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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.