Nutrition
Seed oils: are sunflower, rapeseed, and soybean oils harmful?
For the past couple of years, sunflower, rapeseed, and soybean oils have been labeled as sources of inflammation and the primary cause of everything.
Fats
Which fats the body needs, which ones are limited, and how much belongs in a day.
Nutrition
Cooking oil: smoke point and what matters more
The smoke point is usually cited as the main criterion for choosing a cooking oil.
Calorie counting
How many calories does frying add
The cooking method adds more calories to a dish than any choice between "healthy" and "unhealthy" foods.
Nutrition
How much fat do you need per day and what happens if you don't get enough
People usually only know the upper limit for fat.
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.
Recipes
Soups without sautéing: three recipes and what changes in flavor
Sautéing involves 2–3 tablespoons of oil that go entirely into the pot: about 250–350 kcal for the whole pot, which is 50–90 kcal per serving.
Recipes
Salads without mayonnaise: four dressings and what they pair with
In a salad, calories are almost always found not in the vegetables, but in the dressing: two tablespoons of mayonnaise contain about as many calories as everything else on the plate combined.
Ingredients and additives
Antioxidants: what they do to fat and why it spoils without them
There are two different ways for food to spoil.
Health
Cholesterol in food: do eggs affect blood cholesterol
Cholesterol from food and cholesterol in blood tests are not the same substance in different places, but two weakly related values.
Nutrition
Which fats are healthy and which are not
Dividing fats into "healthy" and "unhealthy" is convenient for a headline but almost useless at the grocery shelf: a single product usually contains all types at once, and the difference between them is not about general health benefits, but about specific effects.
Health
Trans fats: how they differ from regular fats and where they remain today
Trans fats are a rare case where a food scare turned out to be true: the concerns about them are supported by both the mechanism and the statistics.
Nutrition
Palm oil: is it actually harmful?
Palm oil has become the universal explanation for everything bad in food.
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.