Nutrition
Nuts: why they have fewer calories than stated
The calorie content of nuts in reference books is calculated, not measured, and for nuts, the calculation is systematically overstated.
Sweets and snacks
What «protein» on a bar is worth, and how much is really in a snack.
Shopping
Protein cookies, cottage cheese, and bars: how much protein is actually inside
The word "protein" on packaging is not regulated, but "source of protein" and "high protein" are, and they have specific requirements.
Ingredients and additives
Titanium dioxide E171: an additive allowed for decades and then banned
Titanium dioxide has been used as a food coloring for decades and was considered one of the most inert additives: it does not dissolve, is not absorbed to any significant degree, and is chemically extremely stable.
Shopping
Chocolate and confectionery bars: what changes when cocoa butter is replaced
Cocoa butter is the most expensive part of chocolate, and an entire category of products that look indistinguishable from it has been built around its replacement.
Allergies
Peanuts and tree nuts: why they are separated and where they hide
In the list of mandatory allergens, peanuts and tree nuts are listed as two separate items, and this is not just a formality: peanuts are legumes, not nuts, and an allergy to them does not mean an allergy to hazelnuts or almonds.
Recipes
Snack instead of a bar: what to bring so you don't have to buy
People buy a bar not because it's delicious, but because it's at the checkout and there's nothing in their bag.
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.