Dietetics Blog

By: Payton Brewer

What are people saying about eggs?

"Eating too many eggs will clog your arteries," or "Eggs are loaded with cholesterol, so they must hurt your heart." Confusing, right? The media frequently changes its stance on eggs, leaving many unsure about their role in a healthy diet. Are eggs harmful or beneficial? Let's crack open the truth based on science.

For nearly 50 years, eggs had a bad reputation. In 1968, the American Heart Association (AHA) recommended eating no more than three egg yolks a week because they believed cholesterol in food could raise blood cholesterol and increase the risk of heart disease (McNamara 2015). This idea lasted until 2015 when the Dietary Guidelines for Americans (DGA) stopped setting cholesterol limits and focused on cutting down saturated fat instead (United States Department of Agriculture, 2020). Eggs were reintroduced as part of a healthy, nutrient-dense diet.

What does the science Say?

Research has debunked the idea that eggs are harmful to heart health. A meta-analysis found no link between consuming more than one egg daily and increased cardiovascular disease (CVD) risk. Surprisingly, higher egg intake was associated with a reduced risk of coronary artery disease (Sugano & Matsuoka 2021). Studies show that eggs do not have a big effect on most people's LDL cholesterol –"bad cholesterol"– and are not tied to death or heart-related incidents, such as strokes or heart attacks. Science suggests that cholesterol from our food has little effect on blood cholesterol levels compared to overall diet, genetics, and lifestyle (McNamara 2015).

Why are eggs so egg-cellent?

Eggs are an affordable food packed with vitamins, minerals, high-quality protein, and unsaturated fats, which may reduce CVD risk (Rong et al. 2013). They are rich in selenium, vitamin D, vitamin E, omega-3 fatty acids, and choline – which has roles in brain health and reducing heart swelling. Choline deficiency, present in 9 out of 10 U.S. adults, is linked to increased CVD risk due to its role in reducing inflammatory markers (McNamara 2015). The cholesterol in eggs can possibly increase HDL –“good cholesterol” – which protects against CVD (Rong et al. 2013).

Egg whites are known to be high protein, but egg yolks give greater satiety, helping you feel fuller for longer, making eggs valuable for weight management. They also contain antioxidants like lutein and zeaxanthin, which support eye health and may prevent vision problems as you get older (McNamara 2015).

Bottom line

Heart disease results from various factors, including family history, smoking, and overall lifestyle. No single food, including eggs, determines your heart health. Incorporating eggs provides vital nutrients, protein, and healthy fats.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org

Reviewed by Adelia Nunnally, UGA Dietetic Intern

References 

McNamara D. J. The Fifty-Year Rehabilitation of the Egg. 2015 Nutrients, 7(10), 8716–8722. 

Rong, Y., Chen, L., Zhu, T., Song, Y., Yu, M., Shan, Z., Sands, A., Hu, F. B., & Liu, L. Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies. 2013 BMJ (Clinical research ed.), 346, e8539. 

Sugano, M., & Matsuoka, R. Nutritional Viewpoints on Eggs and Cholesterol. 2021 Foods 10(3) 494 

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. 2020. Internet: http://www.DietaryGuidelines.gov (accessed 13 January 2025).

By: Avery Karp

Magnesium supplements have become very popular on social media because influencers say they help with sleep, but do they really work?

What is magnesium?

Magnesium is a mineral with many functions, such as controlling blood sugar levels, regulating blood pressure, producing energy, and transporting other minerals within the body (NIH 2025). This mineral is found in foods like green leafy vegetables, legumes, nuts, seeds, and whole grains (NIH 2025). Magnesium can also be taken as a dietary supplement, which influencers on social media have recently promoted to help improve sleep.

Will it really help you sleep?

Studies have suggested that increased magnesium status may improve sleep quality and length, but more research with larger sample sizes needs to be conducted (Arab et al. 2022). Although results have looked promising, data may not represent the population. Other studies have suggested that the type of magnesium supplement may impact the effect on sleep (Hausenblas et al. 2024). Magnesium L-threonate is a specific form of magnesium that had positive outcomes in a study showing improved sleep quality and daytime functioning without any major side effects (Hausenblas et al. 2024).

Bottom line

While there may be positive outcomes from recent studies, there is not enough evidence to decide whether or not supplementing dietary magnesium will help improve sleep (Mah and Pitre 2021). More research needs to be conducted before the relationship between magnesium supplementation and sleep improvement can be determined. Adding in one dietary supplement alone will not drastically improve someone’s sleep, but eating a diverse diet and practicing good sleep hygiene will aid in an overall improvement in sleep. 

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Joan Song, UGA Dietetic Intern

References

Arab A, Rafie N, Amani R, and Shirani F. The role of magnesium in sleep health: A systematic review of available literature. 2022. Biological Trace Element Research 201:121-128.

Hausenblas HA, Lynch T, Hooper S, Shrestha A, Rosendale D, and Gu J. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. 2024. Sleep Med X 8:100121.

Mah J and Pitre T. Oral magnesium supplementation for insomnia in older adults: A systematic review & meta-analysis. 2021. BMC Complement Med Ther 21:125.

U.S. Department of Health and Human Services. (2025). Office of dietary supplements: Magnesium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ (accessed 20 January 2025).

By: Tori May

Fad or here to stay?

“Raw" or unpasteurized milk has resurfaced in popularity since the time before pasteurization when it was the only type of milk available. Now, pasteurized milk is the only type you will find at commercial grocery stores. Many social media influencers today claim that raw milk is healthier than pasteurized milk. So, which is better? Both pasteurized milk and raw milk have benefits, including being high in calcium and protein. However, there are safety concerns surrounding raw milk.

What is the difference between raw milk and pasteurized milk?

Raw milk is milk that comes straight from the cow without any processing. Some of the natural qualities of raw milk include that it is high in nutrients and not too acidic or too basic. However, these qualities are what make raw milk appealing to harmful germs. If consumed, the germs can cause food poisoning and could lead to illness and even death (Zhang et al. 2022). Some claim that raw milk has some extra benefits, including lowering the risk of asthma and allergies. However, research studies have shown that raw milk does not provide these extra benefits (Brick et al. 2019).

Pasteurized milk goes through a strict process of heating to kill harmful germs while keeping its nutrients (Zhang et al. 2022). You can think of pasteurized milk as “purified milk” because this process kills the germs found in raw milk. In short, the heating makes the milk safer to drink. 

Germ outbreaks in dairy

You might be wondering how common germ outbreaks are in raw milk. Research shows that just in the last 18 years, there have been at least 32 germ outbreaks. Experts in this area agree that public warnings about infection risks from raw milk must continue for public safety (Sebastianski et al. 2022).

Bottom line

Research studies have shown a risk of harmful infections from raw milk and no extra health benefits compared to pasteurized milk. So, the risks do not seem to outweigh the rewards of drinking raw milk. Pasteurized milk is the better – and safer – of the two. 

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Sierra Woodruff, UGA Dietetic Intern

References

Brick, T., Hettinga, K., Kirchner, B., Pfaffl, M. W., & Ege, M. J. (2020). The Beneficial Effect of Farm Milk Consumption on Asthma, Allergies, and Infections: From Meta-Analysis of Evidence to Clinical Trial. The journal of allergy and clinical immunology. In practice, 8(3), 878–889.e3. 

Sebastianski, M., Bridger, N. A., Featherstone, R. M., & Robinson, J. L. (2022). Disease outbreaks linked to pasteurized and unpasteurized dairy products in Canada and the United States: a systematic review. Canadian journal of public health = Revue canadienne de sante publique, 113(4), 569–578. 

Zhang, J., Wang, J., Jin, J., Li, X., Zhang, H., Shi, X., & Zhao, C. (2022). Prevalence, antibiotic resistance, and enterotoxin genes of Staphylococcus aureus isolated from milk and dairy products worldwide: A systematic review and meta-analysis. Food research international (Ottawa, Ont.), 162(Pt A), 111969.

By: Jordyn Purnell  

When it comes to building muscle, many people's first thought is that more protein automatically translates into more muscle and significant gains. However, the truth is a bit more nuanced. This post will explore why more protein does not always mean more muscle.

How much protein should you consume?

Protein intake varies between individuals because everyone is uniquely built and has different nutrition and fitness goals. Different variables (activity level, weight, age, sex, and medical history) determine how much protein an individual might need to consume to build or maintain muscle mass. As an example, individuals with greater levels of physical activity need higher amounts of protein per day (e.g., low activity = .80-1.0 g/kg; moderate activity = 1.1-1.4 g/kg; and high activity = 1.2-2.0 g/kg) to support muscle growth and recovery (American College of Sports Medicine 2018). These guidelines may seem low if you resonate with the more protein = more muscle mindset. Although, there are two main reasons why you should consider staying within these guidelines. 

Reason one, consuming more protein than you need in one meal will unlikely provide extra benefits (American College of Sports Medicine 2019). If the body receives more than 30 grams of protein in one sitting, it isn't utilized as protein, and its potential to help build muscle mass is lost (American College of Sports Medicine 2020). The extra protein eaten ends up being wasted. Reason two, excess protein intake increases nitrogen buildup in the kidneys, leading to a risk of dehydration. Elevated nitrogen in the kidneys from excess protein consumption is concerning because nitrogen harms the body. This causes your body to work twice as hard to flush out the nitrogen by producing a larger amount of urine, potentially inducing dehydration (American College of Sports Medicine 2019). For these reasons, sticking to the recommended protein values is more beneficial than gorging yourself with an overload. 

When should you consume protein?

Timing when to eat protein is as important as how much you eat in one sitting. For example, research supports the importance of consuming protein before and after activity. Eating protein before exercise has been shown to increase the amount of energy your body burns while at rest for up to 48 hours (American College of Sports Medicine 2015). This helps with body composition and overall strength because it leads to a decrease in fat mass and an increase in muscle mass. Eating protein after exercise has been shown to help with skeletal muscle growth significantly. Skeletal muscles connect to your bones and allow your body to move wide motions. Further, protein consumption after intense resistance training has been shown in studies to promote muscle growth for up to three hours (American College of Sports Medicine 2015). This finding demonstrates the importance of eating protein for muscle growth and recovery after activity. Knowing the benefits of timing protein consumption clarifies how this variable can advance muscle gains.

Bottom line

When learning how to maximize muscle growth, there are two important key factors: amount and timing. Hopefully, the myth that the overconsumption of protein combined with condensed intake lends more muscle mass has been debunked in this reading. However, there are benefits to spreading the correct amount of your daily protein intake throughout the day and consuming protein before and after exercise to optimize muscle growth and recovery. So, before setting goals for yourself to build lean muscle, think about how much protein you should have per day and how you will space it out.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Alyssa Johnson, UGA Dietetic intern

References

American College of Sports Medicine. The Athlete’s Kitchen: Sports Nutrition Myths Busted! 2019. Internet: https://www.acsm.org/all-blog-posts/acsm-blog/acsm-blog/2019/06/18/sports-nutrition-myths-busted (accessed 20 January 2025). 

American College of Sports Medicine. Half a Dozen Nutrition Myths Debunked. 2018. Internet: https://www.acsm.org/all-blog-posts/certification-blog/acsm-certified-blog/2018/01/18/half-a-dozen-nutrition-myths-debunked (accessed 20 January 2025).

American College of Sports Medicine. Nutrient Timing Strategy for Protein and More. 2020. Internet: https://www.acsm.org/blog-detail/acsm-certified-blog/2020/09/21/nutrient-timing-strategy-for-protein-video (accessed 20 January 2025).

American College of Sports Medicine. Protein Intake for Optimal Muscle Maintenance. 2015. Internet: https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf (accessed 20 January 2025).

American College of Sports Medicine. Nutrition for Exercise Science. 2018. Internet: https://www.acsm.org/docs/default-source/publications-files/acsm-nutrition-download-chapter-3-excerpt.pdf?sfvrsn=deb0b173_0%22 (accessed 20 January 2025).

By: Elizabeth Baran

Mushroom coffee?! If you’re anything like me, you’ve seen mushroom coffee ads all over your social media. You may be reading about it for the first time. Either way, let’s find out if it's worth the hype.

Mushroom coffee is made with medicinal mushrooms rather than the kind you’d throw in a stir-fry. Common varieties include chaga, lion’s mane, reishi, cordyceps, king trumpet, and turkey tail. The mushrooms are dried, processed, and blended into regular coffee grounds (Cleveland Clinic 2023). Mushroom coffee companies suggest that these medicinal mushrooms can improve mental and physical performance with enhanced focus, stress relief, better sleep, immune support, and reduced inflammation (Cleveland Clinic 2023). But does it really work? 

The research on medicinal mushrooms

Medicinal mushrooms have been used in Asian medicine for centuries for treating infections. (Łysakowska P et al. 2023). Their chemical makeup varies according to species, strain, farming conditions, and where in the world they’re from (Łysakowska P et al. 2023). Some promising findings have come from studies on medicinal mushrooms. (Łysakowska P et al. 2023). However, most studies have been on animals, so the same health benefits may not apply to humans. 

The lack of research on mushroom coffee

While there’s research on medicinal mushrooms, there’s no research on mushroom coffee. Mushroom coffee is usually made from multiple types of medicinal mushrooms. It is unknown whether any benefits come from one mushroom type or a mix of them working together (Wasser 2011). Also, we don’t know if the mushrooms retain the same health benefits after they have been rigorously processed and blended into a coffee drink. 

Mushroom coffee is marketed as a dietary supplement (Prasad 2015). The FDA does not test supplements before they are sold (FDA 2022). This means we cannot be sure if what is on the label is actually in the product. Even if the label is accurate, the serving size may not be enough to do any good. Because of potential inconsistencies in the manufacturing process, medicinal mushroom products, such as mushroom coffee, can differ significantly in composition and effectiveness (Wasser 2011). This adds to the uncertainty about the actual benefits of mushroom coffee. 

Bottom line

There are some benefits for certain varieties of medicinal mushrooms. However, not all have been adequately researched, nor have there been any studies on mushroom coffee. Since the FDA doesn’t check mushroom coffee for quality, you should be careful about believing the health claims companies make. Mushroom coffee is much pricier than regular coffee, and you might be better off incorporating whole mushrooms into your diet. However, if you’re determined to give it a try, it’s generally considered safe. 

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Julia Bailey, UGA Dietetic Intern

References

Cleveland Clinic. Mushroom coffee: Is it healthier than your average cup of joe? 2023. Internet:https://health.clevelandclinic.org/mushroom-coffee-should-you-be-drinking-it (accessed 28 January 2025).

Food and Drug Administration. FDA 101: Dietary Supplements. 2022. Internet:https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements?utm_source=chatgpt.com (accessed 5 February 2025).

Łysakowska P, Sobota A, Wirkijowska A. Medicinal mushrooms: Their bioactive components, nutritional value and application in functional production—A review. 2023. Molecules 14;28(14):5393.

Prasad S, Rathore H, Sharma S, Yadav AS. Medicinal Mushrooms as a Source of Novel Functional Food. 2015. Int J Food Sci Nutr Diet. 04(5) 221-225.

Wasser S. Current findings, future trends, and unsolved problems in studies of medicinal mushrooms. 2011. Appl Microbiol Biotechnol Vol (89) 1323–1332.

By: Carrie Tweedell

What are plant-based milks?

Plant-based milks include any drink produced from a plant source such as soy, almonds, oats, coconut, or rice that is made to imitate the texture and qualities of cow’s milk (Ramsin et al. 2023). These products have become exceedingly popular among people with lactose intolerance, milk allergies, or those who are just trying to avoid dairy. As plant-based milks have become exceedingly widespread, so have claims that they are better for us than cow’s milk. In this post, we will explore this argument and determine if this claim is true or false.

Pro dairy-free argument

Arguments for plant-based milks include both health and environmental claims. About 36% of Americans suffer from lactose intolerance and benefit from consuming plant-based milks (Ramsin et al. 2023). Along with being lactose-free, other health benefits of plant-based milks compared to cow's milk include:

• Lower in saturated fat and cholesterol
• Lower calorie
• No hormones
• Lower in sugar

Plant-based milks have also been found to be more sustainable for the environment. Studies have shown that plant-based dairy beverages reduce greenhouse gas emissions by 59-71% per 250 mL, and less water is used to produce these milks (Craig et al. 2023). 

Are plant-based milks healthier?

Although plant-based options may be perceived as “healthy” due to their lower calorie content, they lack vital nutrients and also contain ingredients which aren’t found in cow’s milk. For example, xanthan gum is used in plant-based milks to help thicken the product (Asase and Tatiana 2024). Although xanthan gum is considered safe, it can cause problems with the intestinal tract such as inflammation, gas, diarrhea, and also cause allergic reactions. This is counterintuitive for many people who are drinking plant-based milk to avoid these problems. It is also important to remember that plant-based milks may be lacking vitamins B2, B12, A, as well as biotin, phosphorus, and iodine which are all naturally present in cow’s milk (Asase and Tatiana 2024). These vitamins are important for energy production, as they break food down to make energy. 

Bottom line

All in all, neither type of milk is unhealthy, and there are benefits to drinking both cow and plant-based milks. You as an individual should choose which type best fits your needs and preferences. Milk alternatives do lack the essential daily vitamins and minerals, including calcium, riboflavin, niacin, and vitamins A and D, that are present in a glass of cow’s milk (American Dairy Association Northeast 2023). When you cut out cow’s milk, you are missing out on these nutrients. It's important to obtain these nutrients elsewhere, either through food or dietary supplements. Consult your doctor or registered dietitian for advice before taking a supplement. If you struggle with lactose intolerance or dairy sensitivity, then it would be in your best interest to consume a plant-based milk that fits into your budget and taste preferences. However, simply switching from whole milk to oat milk in your daily coffee will not result in magical health changes. Lower calorie foods are not always the answer to a healthier diet - your choices should depend on your preferences and what is best for you! 

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Sloane Stoklosa, UGA Dietetic Intern

References

Craig W, Messina V, Rowland I, Frankowska A, Bradbury J, Smetana S, Medici E. Plant-Based Dairy Alternatives Contribute to a Healthy and Sustainable Diet. 2023. Nutrients 15(15): 3393. 

Asase RV, Tatiana VG. Production and application of xanthan gum – prospects in the dairy and plant-based milk food industry: a review. 2024. Food Science and Biotechnology 33:749-767. 

Ramsin, R, Santo R, Kim BF, Altema-Johnson D, Wooden A, Chang K B, Semba R D, Love D C. Dairy and Plant-Based Milks: Implications for Nutrition and Planetary Health. 2023. Current environmental health reports 10(3): 291–302.

American Dairy Association Northeast. 13 Essential Nutrients in Milk. 2023. Internet: https://www.americandairy.com/dairy-diary/13-essential-nutrients-in-milk/#:~:text=In%20addition%20to%20protein%2C%20calcium,%2C%20potassium%2C%20selenium%20and%20zinc (accessed 28 January 2025).

By: Jacob Pursell

In the United States, nutrition is becoming a growing concern. Many people are turning toward "whole" or "minimally processed" foods, as they are generally healthier choices than "ultra-processed foods." One trend that has become popular is swapping table sugar with honey, which is often perceived as a more natural, minimally processed sweetener. This perception leads many people to believe that honey is the healthier alternative, but does honey really offer superior health benefits? 

Is honey healthier than sugar? 

It is true that honey contains some nutritional benefits over table sugar; honey contains trace amounts of vitamin C, niacin, and riboflavin, along with minerals such as calcium, copper, and zinc (Ajibola, Chamunorwa et al., 2012). Antioxidants are also found in honey in trace amounts, which protect our body against oxidative stress and inflammation (Ahmed, Sulaiman et al., 2018). However, the antioxidant concentration can vary among products because honey is highly dependent on the flowers and the region in which the bees are located (Palma-Morales et al., 2023). 

Similar blood sugar responses

Despite honey having more nutrients than table sugar, the effect on blood glucose levels is similar. Both honey and table sugar contain glucose and fructose, which are quickly absorbed into the bloodstream and can cause an increase in blood glucose (Ragatz et al., 2015). Honey might be marketed as a healthier alternative to sugar, but it should still be considered a high-sugar food that can raise glucose levels in the blood (Palma-Morales et al., 2023).

Moderation 

The key when it comes to honey and table sugar consumption is moderation. While honey is a natural sweetener, both honey and sugar can spike blood glucose and add extra calories to foods and beverages (Akhbari et al., 2021). Both sweeteners when overconsumed, can lead to unintentional weight gain, type 2 diabetes, and cardiovascular disease. To reduce these adverse health risks, it's best to use these ingredients occasionally and limit intake of both types of sweeteners (Palma-Morales et al., 2023).

Bottom line

The body responds to table sugar and honey in a similar way. While honey provides trace amounts of antioxidants and nutrients, its overall impact on blood sugar levels is comparable to table sugar. The bottom line is that you can enjoy both honey and table sugar occasionally and in moderation. Research in this area is continuing to develop as scientists uncover the nutritional properties of the many different types of honey.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Tianli Wang, UGA Dietetic Intern

References

Akhbari M, Jabbari M, et al. The Effects of Oral Consumption of Honey on Key Metabolic Profiles in Adult Patients with Type 2 Diabetes Mellitus and Nondiabetic Individuals: A Systematic Review of Clinical Trials. Evid Based Complement Alternat Med. 2021 Jan 23; 2021:6666832.

Palma-Morales M, Huertas JR, et al. A Comprehensive Review of the Effect of Honey on Human Health. Nutrients. 2023 Jul 6;15(13):3056. 

Raatz SK, Johnson LK, et al. Consumption of Honey, Sucrose, and High-Fructose Corn Syrup Produces Similar Metabolic Effects in Glucose-Tolerant and -Intolerant Individuals. J Nutr. 2015 Oct;145(10):2265-72.

Ajibola A, Chamunorwa JP, et al. Nutraceutical values of natural honey and its contribution to human health and wealth. Nutr Metab (Lond). 2012 Jun 20;9:61. 

Ahmed S, Sulaiman SA, et al. Honey as a Potential Natural Antioxidant Medicine: An Insight into Its Molecular Mechanisms of Action. Oxid Med Cell Longev. 2018 Jan 18;2018:8367846.

By: Megan Shoupe

Overview

Life can get crazy. Wouldn’t it all be so much easier if we never had to take the time to plan, shop, prepare, and sit down for a meal? Recently, new products have come onto the market that some believe could solve this issue. Enter fruit and vegetable dietary supplements. These supplements typically contain vitamins, minerals, and additional bioactive components found in fresh fruits and vegetables (Lorenzoni et al. 2019). It is recommended that fruits and vegetables take up half of your plate, or 4-5 servings per day (United States Department of Agriculture, 2020). Most Americans do not meet these recommendations, which contributes to the country’s rising cases of chronic disease and poor health. So, the question is: can we get all our fruits and vegetables from these supplements, and can they replace the real deal? 

Do they really work?

Many companies selling these fruit and vegetable supplements claim the benefits of reducing the risk of developing non-communicable diseases (NCDs), such as cardiovascular disease (CVD), diabetes, and cancer. While there is substantial evidence that consuming whole fruits and vegetables can decrease the risks of developing such NCDs because of their dietary fiber, antioxidant, and anti-inflammatory agent content, it’s unclear if supplements offer the same benefits (Slavin and Lloyd 2012). A systematic review completed in 2019 collected the outcomes from 13 different studies that investigated the effects of fruit and vegetable concentrate supplements on various lab markers. Participants who ingested the concentrate supplements had fewer adverse cardiovascular events than the control, or those receiving the placebo (Lorenzoni et al. 2019). However, these findings do not confirm the entire replacement of whole fruits and vegetables in the diet. Fruits and vegetables are naturally high in dietary fiber, which many concentrates lack in the same amounts. The Dietary Guidelines for Americans recommends that women consume 25 g fiber per day and men consume 31 g per day (United States Department of Agriculture, 2020). It would be difficult to meet this fiber recommendation without consuming whole fruits and vegetables.

Negatives to consider

Even if you decide to use fruit and vegetable supplements sparingly and in addition to whole produce, you should be aware of the safety risks of supplement use. The Food and Drug Administration (FDA) does not regulate supplements in the same way that it regulates medications. Supplement companies are not required to be approved by the FDA for safety or effectiveness. The product is required to have ingredients listed, but companies can often get around this requirement by stating the supplement contains a “proprietary blend” (FDA 2022). To minimize risks, always look for supplements that are third-party tested by reputable organizations (e.g., ConsumerLab.com, NSF International, and U.S. Pharmacopeia). Another consideration for choosing fruit and vegetable supplements is the high cost.

Bottom line

Although it is tempting to try to simplify our lives, nutrition is not a place where we should cut corners. While fruit and vegetable supplements may offer some benefits, especially for individuals seriously lacking fruit and vegetable intake or at high CVD risk, they should be used as a complement to a nutritious eating pattern, not a substitute. Select these products carefully to avoid safety and cost concerns. All in all, fruit and vegetable supplements can never equally replace whole fruits and veggies. 

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Tianli Wang, UGA Dietetic Intern

References

Lorenzoni G, Minto C, Vecchio MG, et al. Fruit and vegetable concentrate supplementation and cardiovascular health: a systematic review from a public health perspective. 2019. J Clin Med 8(11):1914.

Slavin JL, Lloyd B. Health benefits of fruits and vegetables. 2012. Adv Nutr 3(4):506-516.

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. 2020. Internet: http://www.DietaryGuidelines.gov (accessed 21 January 2025).

U.S. Food and Drug Administration. FDA 101: Dietary Supplements. 2022. Internet: https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements (accessed 21 January 2025).

By: Elizabeth Petrucci 

Fish oil contains a highly concentrated amount of two long-chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega 3 fatty acids help form the protective phospholipid bilayer around our cells and DHA is found in the highest quantity in our brain (ODS, 2024). Fish oil supplements have been shown to increase levels of omega-3 fatty acids in our blood and are often associated with brain health (Ihejirika et al., 2024).  

Under the surface 

Research has shown some improvement in depression symptoms from taking a fish oil supplement with between 1-2 grams of EPA (Kelaiditis, 2023). In a different study, fish oil supplements improved the quality of sleep in middle aged and older adults who were experiencing poor sleep quality (Yokoi-Shimizu, 2022). A summary of research from The Office of Dietary Supplements indicates that long chain omega-3 fatty acids may be most beneficial to those with a predisposition to cardiovascular disease, hypertension, and dyslipidemia (ODS, 2025). Omega-3 supplements, such as fish oil, may also be used to lower triglyceride levels with a doctor’s guidance (AND, 2025). There are some mixed results from studies that looked at the effectiveness of fish oil in treating health problems, and this appears to be due in part to genetic factors (Ihejirika et al., 2024). A fish oil supplement will affect health in a different way, depending on a person’s genes. The amount of seafood or fish oil that it takes to reach an optimal level of omega-3 fatty acids circulating in blood is known to vary between people (Ihejirika et al., 2024). 

Can I get EPA and DHA in my normal diet?  

Yes! Seafood is the best way to get eicosapentaenoic acid and docosahexaenoic acid into your diet. Seafood encompasses fish and shellfish and will provide your body with these beneficial long-chain omega-3 fatty acids EPA and DHA. Cold-water fatty fish, such as salmon, mackerel, trout, herring, and sardines have the highest levels of DHA and EPA. Three ounces of cooked Atlantic Salmon provide 1.24 g DHA and 0.59 g EPA (ODS 2024). The Nutrition Care Manual recommends at least two 4-ounce servings per week of omega-3 fatty acid–rich fish for those who have coronary heart disease. Fish consumption should be part of a balanced eating pattern that meets the Dietary Guidelines for Americans and MyPlate recommendations.  

Bottom line 

The Western diet has disturbed the balance of plasma omega-6 to omega-3 fatty acids in our bodies because of a decline in seafood consumption and increase in dietary sources of omega-6. In recent years, the estimated ratio of omega-6 to omega-3 has doubled, up from 5:1 to 10:1 (Ihejirika et al., 2024). This unbalanced omega-6 and omega-3 fatty acid ratio has been associated with chronic diseases such as cancer and cardiovascular disease (Ihejirika et al., 2024; ODS 2024). The Dietary Guidelines for Americans reports that a staggering 90% of Americans do not meet their recommendation for seafood. For those who do not consume seafood on a regular basis, fish oil supplements provide one way to get omega-3 fatty acids in your diet. According to the FDA, dietary supplements with no more than 5 g/day EPA and DHA are safe to use when indicated by a healthcare professional. 

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org. 

Reviewed by Addie Nunnally, UGA Dietetic Intern 

References 

Yokoi-Shimizu, K., Yanagimoto, K., & Hayamizu, K. (2022). Effect of Docosahexaenoic Acid and Eicosapentaenoic Acid Supplementation on Sleep Quality in Healthy Subjects: A Randomized, Double-Blinded, Placebo-Controlled Trial. Nutrients, 14(19):4136.

Office of Dietary Supplements. Omega-3 fatty acids. (2024). Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional  

Kelaiditis, C. F., Gibson, E. L., & Dyall, S. C. (2023). Effects of long-chain omega-3 polyunsaturated fatty acids on reducing anxiety and/or depression in adults; A systematic review and meta-analysis of randomised controlled trials. Prostaglandins, leukotrienes, and essential fatty acids, 192:102572.

Academy of Nutrition and Dietetics (2025). Summary of Nutrition Interventions for Cardiovascular Disease. https://www.nutritioncaremanual.org/topic.cfm?lv3=272406&lv2=255501&ncm_category_id=1&lv1=272984&ncm_toc_id=272406&ncm_heading=Nutrition%20Care. In: The Nutrition Care Manual (R).  

Ihejirika, S. A., Chiang, A. H., Singh, A., Stephen, E., Chen, H., & Ye, K. (2024). A Multi-Level Gene-Diet Interaction Analysis of Fish Oil Supplementation and 14 Circulating Polyunsaturated Fatty Acids-Related Traits Identifies the Fads and Grp12 Loci.

By: Mieke Brink 

Throughout history, we have seen shifts in what people deem good to eat. Today, diet trends on social media change faster than ever before. A recent diet trend is concern over inflammation and the safety of seed-based oils. To explore this trend further, we need to understand some basics. 

What are seed oils?

They are oils that are extracted from plants. These oils include canola, corn, sunflower, safflower, and grapeseed oil (American Heart Association, 2024). 

What is the concern surrounding these oils? 

The claim is that these oils break down into toxins when used in cooking and increase inflammation in the body (American Heart Association, 2024). 

Let’s discuss seed oils

There are different kinds of fat in different foods. Animal-based foods like red meat, dairy, and eggs have more saturated fat. Plant-based foods like olives, avocados, nuts, and seeds have more poly- and monounsaturated fat (Michigan State University, 2022). Replacing saturated fat with polyunsaturated fat is linked to better heart health outcomes (Hooper et al., 2020). Our body needs fat for normal functioning, as a source of energy, and to keep hormones balanced. The Dietary Guidelines for Americans explain that people tend to lead healthier lives when they eat lower levels of saturated fats, replacing them with unsaturated fats (2020). Another study showed that polyunsaturated fat could help prevent type 2 diabetes (Wu et al., 2017). 

Let’s discuss inflammation

Inflammation is the body’s response to injury, disease, and environmental factors. It is a natural part of the body’s healing process. When an area of our body is inflamed, more blood, nutrients, and infection-fighting cells are sent to help heal (Stone, 2014). Long-term inflammation can be damaging to our bodies and can be a symptom of a disease like type 2 diabetes, Alzheimer’s, or metabolic syndrome (Stone, 2014). People are concerned about whether consuming seed oils causes chronic inflammation in the body. 

Bottom line

We don’t have enough research to support the claim that seed oils cause chronic inflammation (University of Queensland, 2024). We do, however, know that consuming unsaturated fat as part of a healthy, varied diet can prevent heart disease, cholesterol, and type 2 diabetes. Seed oils are cheap, so they are used in many ultra-processed foods; this might be why many people associate them with an unhealthy diet. A diet of mostly ultra-processed food is not recommended because it contains lower levels of vitamins, minerals, and fiber and higher levels of salt, added sugar, and saturated fat. It’s much easier to focus on eating a diet rich in whole foods, like fruits, vegetables, whole grains, and lean protein than worrying about cooking your food in seed oils or drizzling some on your salads. 

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org. 

Reviewed by Julia Bailey, UGA Dietetic Intern

References

American Heart Association. There’s no reason to avoid seed oils and plenty of reasons to eat them. August 20, 2024. Internet: https://www.heart.org/en/news/2024/08/20/theres-no-reason-to-avoid-seed-oils-and-plenty-of-reasons-to-eat-them (Accessed 19 January 2025). 

Hooper L, Martin N, Jimoh OF, et al. Reduction in saturated fat intake for cardiovascular disease. 2020. Cochrane Database of Systematic Reviews Issue 5;CD011737.

Michigan State University. Cooking oils – plant-based oils. 2022. Internet: https://www.canr.msu.edu/news/cooking-oils-plant-based-oils (Accessed 5 February 2025). 

Stone WL, Basit H, Zubair M, Burns B. Pathology, inflammation. In: StatPearls. Treasure Island, FL. StatPearls Publishing. 2024. Internet: https://www.ncbi.nlm.nih.gov/books/NBK534820/#:~:text=%5B1%5D%20Currently%2C%20inflammation%20is,in%20many%20chronic%20disease%20states. (Accessed 19 January 2025). 

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. 2020. Internet:https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf (Accessed 19 January 2025).

University of Queensland. If you’re worried about inflammation, stop stressing about seed oils and focus on the basics. 2024. Internet: https://medicine.uq.edu.au/article/2024/02/if-you%E2%80%99re-worried-about-inflammation-stop-stressing-about-seed-oils-and-focus-basics (Accessed 21 January 2025). 

Wu JHY, Marklund M, Imamura F, Tintle N, et al. Omega-6 fatty acid biomarkers and incident type 2 diabetes: Pooled analysis of individual-level data for 39,740 adults from 20 prospective cohort studies. 2017. Lancet Diabetes Endocrinol. 5(12):965-974. 

By: Camden Merrell

Are carbs the enemy?

It is commonly shared on social media that eating carbohydrates too close to bedtime will make your sleep worse, cause you to gain weight, and wake up tired. Well, just because something is shared widely does not mean that it is true. So, what is the truth? Does eating before bed, especially foods rich in carbohydrates, really affect the quality of your sleep, your weight, or how refreshed you feel when you wake up? Let’s dive into the evidence and separate fact from fiction.

Does eating carbs affect your sleep?

Surprisingly, yes! Eating carbohydrates like bread, rice, pasta, and desserts does affect your sleep, but not in the way you might think. Before we discuss the details, there are two kinds of sleep that you alternate between during your nighttime rest, REM and non-REM sleep. What’s important is that REM is deep, restful sleep, and non-REM sleep is more shallow sleep. We want as much deep, restful REM sleep as we can get in a night, and luckily, eating more carbohydrates has been shown to prolong REM sleep (St-Onge et al. 2016; Vlahoyiannis et al, 2021).

Does the type of carbs matter?

Carbohydrates come in many forms, like fruits, vegetables, bread, pasta, whole grains, and rice. However, these are not all created equally. Consuming whole grains, fruits, and vegetables is shown in the most current research to be more beneficial to your sleep than carbohydrates like sugar, noodles, and white bread (Zhao and Hailong, 2024). 

Bottom line

Even though no one food will fix all your sleep problems, ensuring that you eat a varied diet with plenty of carbohydrates can help you sleep more deeply. More research is still needed on the subject, but with the current knowledge, eating enough carbohydrates is a recommendation. 

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Addie Nunnally, UGA Dietetic Intern

References

St-Onge, Marie-Pierre, et al. Effects of Diet on Sleep Quality. Advances in Nutrition. 2016, 7(5):938-49.

Vlahoyiannis A, et al. A Systematic Review, Meta-Analysis and Meta-Regression on the Effects of Carbohydrates on Sleep. Nutrients. 2021, 13(4):1283.

Zhao, Yan, and Hailong Guo. The Relationship between Carbohydrate Intake and Sleep Patterns. Frontiers in Nutrition, 2024, 11:1491999.

By: Carly Lansberg 

Water has always been the go-to drink for staying hydrated. But have you noticed all the hydration products in stores? There are so many! Here’s a surprising fact: water isn’t the best way to hydrate. It’s super important for staying healthy, but athletes might need something even better.

Why hydration is crucial to athletes

Staying hydrated is super important for athletes. It helps them do their best, avoid getting hurt, and recover after training or games. Water is great because it helps keep your body cool. But for athletes, water isn’t always enough. When you exercise, you sweat and lose fluids. If you don’t drink the right stuff to replace those fluids, you could get dehydrated (Ayotte and Corcoran 2018).

The role of electrolytes in hydration

When you sweat, your body loses more than just water. It also loses important things called electrolytes, these are sodium, potassium, magnesium, and calcium. These help your muscles work, send signals through your nerves, and keep your body’s fluids balanced. If you don’t replace electrolytes, you might get muscle cramps, feel tired, or even become dehydrated (Orrù et al. 2018). Drinking only water during long workouts can make things worse. It can lower your sodium levels too much, which is called hyponatremia. This can make you feel sick or confused (Buck et. al. 2025). That’s why athletes who sweat a lot or exercise for a long time need more than just water to stay hydrated.

Sports drinks: a better alternative?                                                                            

For athletes completing hard or long workouts, sports drinks can be better than water. These drinks replace the fluids and electrolytes you lose when you sweat. They also have carbohydrates, which give your body quick energy to keep you going and help you recover (Orrù et al., 2018). Studies show that sports drinks can help athletes perform longer and better. That’s why many athletes use them during tough competitions (Orrù et al., 2018).

Bottom line

Next time you exercise, don’t forget to stay hydrated! What you drink depends on what you’re doing. For short, easy workouts, water is enough. But for longer or harder activities, a sports drink can keep you hydrated and give you energy. Knowing what your body needs will help you avoid dehydration. Be smart and keep your body fueled with the right hydration!

When navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Lauren Suiter, UGA Dietetic Intern

References

Ayotte D and Corcoran M. Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training. 2018. Journal of the International Society of Sports Nutrition, 15(27):1-10. 

Buck E, McAllister R, Schroeder J. Exercise-Associated Hyponatremia. In: StatPearls.Treasure Island FL: StatPearls Publishing. 2025. Internet: https://www.ncbi.nlm.nih.gov/books/NBK572128/ (accessed 22 January 2025).

Orrù S, Imperlini E, Nigro E, Alfieri A, et. al. Role of Functional Beverages on Sport Performance and Recovery. 2018. Nutrients, 10(10):1430-1470. 

By: Josie Lee

Benefits of carbohydrates

Carbohydrates, or “carbs,” are a nutrient our body uses for energy. Our bodies store carbs so we can use them for energy for exercise (Henselmans et al 2022). If we do not eat enough carbs and use up our energy stores and do not replace them, our bodies may not have enough energy (Henselmans et al 2022). This can make our muscles feel weak and tired during exercise (Henselmans et al 2022). We also need carbs for our brains to work correctly (Gillespie et al 2023). This is because, like our muscles, our brains also use carbs for energy (Gillespie et al 2023). This is just a glimpse into all the benefits of carbs to our bodies!

Low carb diets

Low-carb diets, like the ketogenic or “keto” diet, have become very popular. These “low carb” diets encourage people to eat less carbs and eat more fat or protein instead (Seidelmann et al 2018). People sometimes choose to eat low-carb diets because carbs typically make up about half of the calories we eat in a day (Choi 2022). So, people think that if they cut carbs out from their diet, they will cut out extra calories and lose weight. 

However, researchers still do not know the effects of a low-carb diet and whether it is “better” for you in the long run. Some research shows that finding a “happy medium” in how many carbs you eat each day can help you live longer than eating too little or too many carbs. (Seidelmann et al 2018). However, other research shows that following a low-carb diet may be helpful to those who are overweight or obese, and generally help with weight loss (Choi 2022; Akbari et al 2024). But remember -- losing weight too quickly can negatively affect your health in other ways. 

There is no simple answer to whether low-carb diets are friend or foe for the average person. Every person has a different lifestyle, health needs, and eating habits that affects what foods will be best for them.

Bottom line

Carbs provide our bodies with benefits, such as energy for daily tasks. However, some evidence suggests that cutting carbs may help with weight loss. Overall, if you want to try a low-carb diet, consider the research to help you decide whether it is right for you.  

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Sierra Woodruff, UGA Dietetic Intern

References

Akbari M, Vali M, Rezei S, et al. Comparison of weight loss effects among overweight/obese adults: A network meta-analysis of mediterranean, low carbohydrate, and low-fat diets. 2024. Clin Nutr ESPEN. 64:7-15.

Choi JH, Cho YJ, Kim HJ, et al. Effect of Carbohydrate-Restricted Diets and Intermittent Fasting on Obesity, Type 2 Diabetes Mellitus, and Hypertension Management: Consensus Statement of the Korean Society for the Study of Obesity, Korean Diabetes Association, and Korean Society of Hypertension. 2022. Diabetes Metab J. 46(3):355–376.

Gillespie KM, White MJ, Kemps E, et al. The Impact of Free and Added Sugars on Cognitive Function: A Systematic Review and Meta-Analysis. 2023. Nutrients. 16(1):75.

Henselmans M, Bjornsen T, Hedderman R, et al. The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review. 2022. Nutrients. 14(4):856.

Seidelmann SB, Claggett B, Cheng S, et al. Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. 2018. Lancet Public Health. 3(9): e419-e428.

By: Caleb Hildreth      

Routine cholesterol checks have long been important in managing and evaluating your risk for cardiovascular disease. Cholesterol is measured in the blood by the ratio of low-density lipids (LDL) to high-density lipids (HDL). In the 1960s, when evidence pointed toward a correlation between cholesterol in the blood and risk of cardiovascular disease, health experts from the American Heart Association issued warnings about the consumption of eggs. There was concern that the cholesterol coming from the eggs would increase the cholesterol levels in blood and lead to an increased risk of cardiovascular disease. Eggs were abrubtly banished from the menu during this time.

Advances in cholesterol research

In the 1990s, the story about eggs started to shift. New research showed that the amount of cholesterol someone consumes does not change the amount of cholesterol in their blood. Therefore, eating dietary cholesterol from eggs may not increase the risk for cardiovascular disase (Fernandez and Murillo 2022). So, what does this mean for eggs? Back on the menu?

The reputation for eggs made a complete turnaround in 2015 when the Advisory Committee Report for the Dietary Guidelines for Americans stated they were dropping the recommendation for dietary cholesterol, which was originally set for 300mg/day. The current 2020-2025 Dietary Guidelines continue to promte consumption of eggs as part of a nutritious eating pattern (United States Department of Agriculture, 2020).   

Nutritional value of eggs

Eggs are considered a great source of many essential nutrients. Vitamins A, D, E, and K are fat soluble vitamins within the egg yolk (Rehault-Godberg et al. 2019). Eggs also contain minerals including phosphorus, calcium, potassium, and iron (Rehault-Godberg et al. 2019).

The one nutrient in eggs that would cause in increase in cholesterol is saturated fat. It has been shown that saturated fatty acids eaten from food causes in increase in cholesterol in the blood, and consequently, an increased risk for cardiovascular disease. In other words, it is not the cholesterol in the egg that would cause an increase in someone’s blood cholesterol levels, but the saturated fat in the eggs.

Don’t sound the alarm for eggs to return to their bad reputation though! Eating eggs in moderation is key. You can absorb all the essential nutrients they offer, and not increase your risk of cardiovascular disease. 

Bottom line

Eggs can be a part of the menu in moderation. They contain a variety of essential nutrients that are beneficial to the body, and eating them in moderation will help to keep your intake of saturated fat low. Consumption of saturated fat, not cholesterol, causes an increase in blood cholesterol. By limiting your intake of saturated fat, you lower your risk of increasing your blood cholesterol levels and your overall risk of cardiovascular disease.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org. 

Reviewed by Alyssa Johnson, UGA Dietetic Intern

References

Fernandez ML and Murillo AG. Is there a correlation between dietary and blood cholesterol? Evidence from epidemiological data and clinical interventions. 2022. Nutrients 14(10): 2168. 

McNamara DJ, Kolb R, Parker TS, et al. Heterogeneity of cholesterol homeostasis in man. Response to changes in dietary fat quality and cholesterol quantity. 1987. J Clin Invest 79(6): 1729-1739. 

Rehault-Godbert S, Guyot N, Nys Y. The golden egg: Nutritional value, bioactivities, and emerging benefits for human health. 2019. Nutrients 11(3): 684.

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. 2020. Internet: https://www.dietaryguidelines.gov/ (accessed 26 January 2025). 

By: Brandon Keliher

What is 75 Hard?

75 Hard is a viral fitness trend started in 2019. The 75-day challenge is meant to push people to their limits and improve their physical fitness, emotional toughness, and mentality. The rules of the challenge are as follows: The participant must follow a diet. This could be any diet they choose; however, they must stick to that diet without a single “cheat” meal or drop of alcohol. A participant must also exercise twice daily for 45 minutes, with one of those workouts being outside. Next, participants must drink a gallon of water every day. Participants must also read 10 pages of a nonfiction book daily. Finally, participants must take progress pictures daily. The participant must follow all these rules for 75 days straight, but the trick is that the participant must start over from day one if all five rules are not followed.

Psychological impact

This challenge can have severe effects on mental health. Having to drink a gallon of water per day and stick to a very strict diet with no cheat meals for 75 days could lead to disordered eating patterns. “Eating disorders are behavioral conditions characterized by severe and persistent disturbance in eating behaviors and associated worrisome thoughts and emotions” (Guarda 2023). Eating disorders can affect physical and mental health and are considered a serious health illness or condition (Mayo Clinic 2023). The strict rules of this challenge can have extreme effects on certain people mentally. 

Following an intense challenge like 75 Hard could be related to or could lead to the eating disorder known as anorexia nervosa. People with anorexia nervosa severely avoid or restrict food intake due to a poor self-image or an intense fear of gaining weight. Comparable signs and symptoms between participants of 75 Hard and anorexia nervosa are highly restrictive eating and excessive exercise (The National Institute of Mental Health 2024). 

Bottom line

Just because something is trendy does not always mean it is safe and effective. Beware of fitness or weight loss trends, especially if you’ve struggled with eating disorders in the past. Think about how those trendy weight loss challenges could affect your mental health.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Kaylee Gallatin, UGA Dietetic Intern

References

Guarda A. (2023). What are eating disorders? American Psychiatric Association. Internet: https://www.psychiatry.org/patients-families/eating-disorders/what-are-eating-disorders (accessed 21 January 2025).

Mayo Clinic. Eating disorders. 28 March 2023. Internet: https://www.mayoclinic.org/diseases-conditions/eating-disorders/symptoms-causes/syc-20353603 (accessed 21 January 2025).

The National Institutes of Mental Health (NIH). Eating Disorders: What You Need to Know. 2024. Internet: https://www.nimh.nih.gov/health/publications/eating-disorders (accessed 21 January 2025).

By: Jayla Justice

Every day, new weight loss plans, fad diets, and “quick fixes” to weight loss flood the media. Weight loss is often oversimplified by suggesting our bodies should be in a calorie deficit. This is the idea that eating fewer calories than you burn will result in the weight loss you want. What does it mean when you cut calories and the scale does not budge, or worse, it goes up?  

What is a calorie deficit?  

When our bodies are in a caloric deficit for too long, they slow their metabolism to conserve energy (Johannsen et al. 2016). This is our body’s way of protecting itself. As metabolism slows, our bodies start to decrease the rate at which they burn energy, potentially leading to a slowed rate of weight loss and even weight regain (Huang et al. 2024). According to a study on weight maintenance after dietary weight loss by Flore et al. (2022), only 25% of patients maintain their weight loss following a low-calorie diet. 

What factors are affecting my weight loss?

When in a calorie deficit, we may be less motivated to exercise and spontaneously move throughout the day due to lower energy intake. While this is also a way for our bodies to conserve energy, it may also affect weight loss efforts. Finding ways to make exercise enjoyable, whether a walk with a friend, playing a sport outside, or trying something new, will make exercise feel more like a treat than a chore! Research shows that even though exercise does not always result in weight loss, it is the best way to maintain weight loss (Foright et al. 2018). Resistance training can increase strength and muscle mass, which burns more energy at rest to help your metabolism. Other factors that can complicate an individual’s weight loss include sleep habits, meal timing, hormone imbalance, nutritional factors, and medications (Debas et al. 2024).  

Bottom line  

Although weight loss may not be as simple as cutting calories, it can be made easier by following a healthy dietary pattern and focusing on a long-term, sustained weight loss strategy (Debas et al. 2024; Academy of Nutrition and Dietetics 2022). Eating more nutrient-dense foods, incorporating physical activity, and self-monitoring of your goals and mood are a few examples of strategies to help with your desires for weight loss (Greaves et al. 2017). Sustainable weight loss requires consistent effort. Do not be discouraged if the number on the scale fluctuates day-to-day! 

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org. 

Reviewed by Mary Lazzaro, UGA Dietetic Intern

References  

Academy of Nutrition and Dietetics. 4 ways low-calorie diets can sabotage your health. 2022. Internet:https://www.eatright.org/health/wellness/weight-and-body-positivity/4-ways-low-calorie-diets-can-sabotage-your-health(accessed 22 January 2025).  

Flore G, Preti A, Carta MG, et al. Weight maintenance after dietary weight loss: Systematic review and meta-analysis on the effectiveness of behavioural intensive intervention. 2022. Nutrients 14(6):1259. 

Foright RM, Presby DM, Sherk VD, et al. Is regular exercise an effective strategy for weight loss maintenance? 2018. Physiol Behav 1(188):86-93. 

Greaves C, Poltawski L, Garside R, Briscoe S. Understanding the challenge of weight loss maintenance: A systematic review and synthesis of qualitative research on weight loss maintenance. 2017. Health Psychology Review 11(2):145–163.  

Huang J, Li Y, Chen M, et al. Comparing caloric restriction regimens for effective wieght management in adults: A systematic review and network meta-analysis. 2024. Int J Behav Nutr Phys Act 21(1):108. 

Johannsen DL, Knuth ND, Huizenga R, Rood JC, Ravussin E, Hall KD. Metabolic slowing with massive weight loss despite preservation of fat-free mass. 2016. J Clin Endocrinol Metab 97(7):2489-2496. 

By: Sarah Knowles

Competitive athletes are always looking for new ways to improve in competition. Some take special powders and pills that are said to increase performance. However, the solution to better athletic performance and recovery may be simpler than most think. Tart cherry juice has seen a rise in popularity in recent years due to its health benefits. It is most known for its impact on sleep due to the melatonin content (Sabou et al., 2021). However, tart cherry juice may also be crucial for better performance by helping aid in recovery. 

How does tart cherry juice support exercise recovery?

Would you believe me if I told you that tart cherries, a delicious fruit, will help your muscles recover following your next athletic feat? Studies show that tart cherry juice following exercise can positively impact the recovery of muscles. This is due to the content of antioxidants, such as phenolic compounds, in tart cherries (Sabou et al., 2021). Athletes with high activity levels exhibit high levels of oxidative stress. Tart cherry juice works to reduce oxidative stress due to its antioxidant profile (Vitale et al., 2017). Tart cherries have anti-inflammatory properties (Sabou et al., 2021), which are a key factor in the healing of muscles. These properties of tart cherries may lead to faster recovery in athletes, further increasing performance.

Timing is key!

So, how can this dietary addition help the average athlete? Some studies have found that tart cherry juice provides no improvements in recovery, while others suggest recovery improvements are seen in multiple different forms of exercise (Sabou et al., 2017). To see the full benefits, the timing of intake is key. Tart cherry juice should be consumed in the days before and the days after an exercise event for the best results (McHugh 2022). Consuming at least 250-300 mL of tart cherry juice per day is advised for results (Tanabe et al., 2021). A common reason that results may not be seen is due to only consuming tart cherry juice after an athletic event. Consumption solely following an athletic event may not yield results (McHugh 2022). Following the timing recommendations will give athletes a cherry on top of their training with better recovery! 

Bottom line

If you want to supplement with tart cherry juice, there is the potential that it will help with recovery when it is taken in an adequate dosage before and after an athletic event. However, there is a lack of research supporting the idea that this dietary addition improves performance (National Institutes of Health 2025). Instead, using tart cherry juice to help with recovery can help to better the quality of exercise, further improving performance efforts. Reaching for a glass of tart cherry juice in the morning may be a great way for active individuals to promote increased recovery and health. 

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Lauren Suiter, UGA Dietetic Intern

References

McHugh M. “Precovery” versus recovery: understanding the role of cherry juice in exercise recovery. 2022. Scand J Med Sci Sport 32(6):940-950.

National Institutes of Health. Dietary Supplements for Exercise and Athletic Performance. 2021. Internet: https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-Consumer/ (accessed 20 January 2025). 

Sabou V, O’Leary M, Liu Y, Brown P, Murch B, Bowtell J. Review of analytical methods and reporting of the polyphenol content of tart cherry supplements in human supplementation studies investigating health and exercise performance effects: recommendations for good practice. 2021. Front Nutr 8:652094.

Tanabe Y, Fujii N, Suzuki K. Dietary supplementation for attenuating exercise-induced muscle damage and delayed-onset muscle soreness in humans. 2021. Nutrients 14(1):70.

Vitale K, Hueglin S, Broad E. Tart cherry juice in athletes: a literature review and commentary. 2017. Current Sports Medicine Reports 16(4):230-239.

By: Anna Stalzer

One of today’s latest diet trends is intermittent fasting. But not so fast! Is intermittent fasting really the best method for success? There are several types of intermittent fasting rituals. How do you know which one to practice? Or if you should practice one at all? 

Types of fasting

Three of the most common types of fasting include:

1. Time-Restricted Eating (TRE)
2. Alternate Day Fasting (ADF)
3. Intermittent Energy Restriction (IER)

Time-Restricted Eating - Time-restricted eating (TRE) includes fasting between 3-21 hours each day (Lange et al., 2024). For some people, this means not eating a meal until two in the afternoon. That means no breakfast! For others, this means eating between 2:00-8:00 pm -- that’s it! 

Alternate Day Fasting - Alternate Day Fasting (ADF) can be very hard. It involves eating a full diet one day and absolutely no food the next (Lange et al., 2024). Basically, a person practicing ADF only eats every other day.  

Intermittent Energy Restriction - Intermittent Energy Restriction (IER) includes eating low-calorie meals during mealtimes or eating for smaller amounts of time (Lange et al., 2024). This could mean eating dinner for 15 minutes instead of 30 minutes and without a second or third helping. 

These types of intermittent fasting go against the Dietary Guidelines for Americans. The U.S. Department of Agriculture publishes these guidelines to help Americans stay healthy (United States Department of Agriculture, 2020). The Dietary Guidelines for Americans give recommendations like how many calories you should eat based on your age and how much you exercise. They also suggest how many servings of fruits, vegetables, grains, protein, and dairy you should eat every day (United States Department of Agriculture, 2020). It can be hard to meet these recommendations if you do not eat in the morning or all day. 

Why do people want to go on this kind of diet?

Intermittent fasting has been shown to help people lose weight compared to people who eat all day (Vasim et al., 2022). Sounds perfect, right? Well, research has not found enough evidence to show that intermittent fasting helps with how the body processes fats and sugar. Fat and sugar processing is important for keeping the weight away (Vasim et al., 2022). So, if you were to lose the weight and end the fasting, you might gain it all back! 

Bottom line

Even though some research shows that people can lose weight while intermittent fasting, staying on this diet for a long time may make it hard to get enough daily nutrients. Additionally, going off intermittent fasting may lead to gaining back all the weight lost since the way your body processes fat and sugar never changed. So, this diet is not a permanent way to lose weight. You may want to skip out on this current diet trend!

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed By Sierra Nicole Woodruff, UGA Dietetic Intern. 

References

Vasim, I., Majeed, C. N., & DeBoer, M. D. (2022). Intermittent Fasting and Metabolic Health. Nutrients, 14(3), 631. https://doi.org/10.3390/nu14030631

Lange, M. G., Coffey, A. A., Coleman, P. C., Barber, T. M., Van Rens, T., Oyebode, O., Abbott, S., & Hanson, P. (2024). Metabolic changes with intermittent fasting. Journal of human nutrition and dietetics : the official journal of the British Dietetic Association, 37(1), 256–269. https://doi.org/10.1111/jhn.13253

U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans, 2020-2025 [9th Edition]. www.DietaryGuidelines.gov. 

By: Abby Haukapp

Introduction

Protein is one of three macronutrients that are needed to support regular bodily functions. This macronutrient contains amino acids that play a role in building muscle, maintaining bone mass, repairing tissues, transporting cells in the body, and so much more (Antonio et al. 2024). If we do not consume enough protein, our bodies experience negative side effects; however, is there also a downside to consuming too much protein? 

While some influencers on social media claim that a single target, e.g., 150g, of protein should be met per day in order to meet health and fitness goals, credentialed nutrition professionals are wary of this type of broad nutritional advice. The Dietary Guidelines for Americans (United States Department of Agriculture, 2020) list the recommended dietary allowance (RDA) for protein as .80-1.0 g/kg/day. So, an otherwise healthy person who weighs 175 pounds (~80 kg) would need somewhere in the range of 64-80g of protein each day to meet the RDA. The Dietary Guidelines for Americans highlight nutrient needs of the general population; however, the ideal amount of protein a person should consume is dependent upon multiple variables, such as age and activity level.

How are protein needs determined? 

Physically active versus sedentary individuals generally have higher protein needs (1.4-2.0 g/kg/day) in order to match the metabolic demands of their activity (Antonio et al. 2024). Those aiming to build lean muscle mass and strength may need to increase their protein intake even more (2.3-3.1 g/kg/day) (Deutz and Wolfe 2012). To maintain health and decrease the risk of muscle loss with advancing age, older individuals should consume slightly more protein than the RDA (1.0-1.2 g/kg/day) regardless of activity level (Antonio et al. 2024). Depending on an individual’s medical history, protein needs can be higher or lower than the RDA and should therefore be determined by their healthcare provider.

Does the type of protein we consume matter? 

Protein is found in both plant and animal sources, which differ in amino acid content, and the type of protein source can affect its digestion and absorption. For protein to correctly perform its job in the body, it must be a "complete" source, meaning that it contains all 9 essential amino acids. Animal sourced proteins are complete proteins along with some plant sources, like soy, that have the essential amino acids to act as a complete protein (Lim et al. 2021). However, other plant sources, like chickpeas, are “incomplete” proteins that only contain some of the essential amino acids. With careful planning, two or more incomplete plant sources with different amino acid profiles can be combined within the same 24 hours to provide the body with all 9 essential amino acids (Lim et al. 2021). As an example, consuming a meal with sunflower seeds and chickpeas will form a complete protein, because together, the sunflower seeds and chickpeas contain all essential amino acids.

Bottom line

There is no question that protein is important for maintaining health. If you come across a generalized goal on social media for protein intake (like 150 g/day) that seems unrealistic or unsustainable, it probably is. There are many factors that play into an individual’s protein needs. For most people, adhering to the recommendations for protein intake that are outlined in the Dietary Guidelines for Americans  is a great place to start (United States Department of Agriculture, 2020). 

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org. 

Reviewed by Claire Hawkins, UGA Dietetic Intern

References

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. 2020. Internet: https://www.dietaryguidelines.gov/ (accessed 26 January 2025). 

Antonio J, Evans C, Ferrando AA, et al. Common questions and misconceptions about protein supplementation: what does the scientific evidence really show? 2024. J Int Soc Sports Nutr 21(1): 2341903. 

Deutz N, Wolfe R. Is there a maximal anabolic response to protein with a meal? 2012. Clin Nutr 32(2):309-313. 

Lim M, Pan B, Toh D, et al. Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. 2021. Nutrients 13(2): 661.

By: Estelle Haugen

Did you know?

A simple brisk walk after a meal can seriously improve your health in different areas. Many people believe that walking isn’t considered a “workout,” but it may just be the key to unlocking sustainable health goals. 

Crucial benefits

To start, walking after a meal can help lower the spikes of your glucose (aka blood sugar) levels, meaning you will have much more steady energy levels throughout your day (Bellini et al. 2022). Walking after a meal can regulate your energy levels and avoid the “food coma” crash that you may experience after eating a meal especially with carbohydrate content. 

Another benefit of taking a short walk is lowering your risk for cardiometabolic disease (Frampton et al. 2021), including heart attack, stroke, diabetes, and hypertension. Metabolic diseases are diseases that impact your ability to metabolize, or break down, the food that you’re consuming. Walking directly after the meal has been shown to be more effective than waiting hours later (Engeroff et al. 2023).

Bottom line

Next time you want to go relax on the couch after finishing your meal, consider a brisk ten-minute walk with your friends and family before laying down. Your body and metabolic health will thank you!

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Tianli Wang, UGA Dietetic Intern

References

Bellini A, Nicolò A, Bazzucchi I, Sacchetti M. The Effects of Postprandial Walking on the Glucose Response after Meals with Different Characteristics. 2022. Nutrients. 14(5):1080. 

Engeroff T, Groneberg D, Wilke J. “After Dinner Rest a While, After Supper Walk a Mile? A Systematic Review with Meta-analysis on the Acute Postprandial Glycemic Response to Exercise Before and After Meal Ingestion in Healthy Subjects and Patients with Impaired Glucose Tolerance. 2023. Sports medicine. 53(4):849-869. 

Frampton J, Cobbold B, Nozdrin M, Oo H, Wilson H, Murphy K, Frost G, Chambers E. The Effect of a Single Bout of Continuous Aerobic Exercise on Glucose, Insulin and Glucagon Concentrations Compared to Resting Conditions in Healthy Adults: A Systematic Review, Meta-Analysis and Meta-Regression. 2021. Sports medicine. 51(9):1949-1966. 

By: Juliet Guthrie

Growing up, we heard that a daily glass of wine was good for you. Some even went as far as to change the common saying to “a glass of wine a day keeps the doctor away.” Recently, research has shown that this might not be the case. So, which is it? 

Wine has been considered beneficial for centuries and has been praised for its antioxidant properties (Castaldo et al. 2019). It has even been used medicinally in ancient history (Jouanna 2012). However, recent studies have discovered that alcohol could increase the risk of developing certain cancers. While the details remain unclear, current studies suggest different hypotheses to explain the relationship between alcohol and cancer. 

How does alcohol cause cancer?

Alcohol, like all food and drink, is broken down to provide energy (WCRF 2008). Unlike most food and drink, however, alcohol can have toxic effects on the body once broken down. The compound that seems to be most problematic is acetaldehyde, which disrupts the processes of making and fixing DNA in our cells (WCRF 2018).

Alcohol can produce harmful molecules that cause a series of destructive chemical reactions in the body or allow toxic substances to dissolve and enter our bodies— substances that would otherwise pass through, leaving us unharmed (WCRF 2018).

So … what’s the risk?

Multiple research studies were completed to determine if there is strong evidence that a relationship between alcohol consumption and cancer risk exists. The results convincingly linked alcohol consumption to a greater risk of being diagnosed with cancers of the mouth, throat, liver, colorectum, and breast. They also showed a probable relationship between drinking alcohol and the development of stomach cancers (WCRF 2018). 

But how much alcohol increases the risk of developing these cancers?

The risk changes with each type of cancer. One drink per day raises the risk of developing breast cancer by 4% (Zhou et al 2022a). In colorectal cancer, one drink per day increases the risk by 6% and continues to grow as alcohol consumption increases (Zhou et al 2022b). In contrast, the risk of developing liver cancer becomes significant when someone consumes 3 or more drinks per day (American Cancer Society 2025).

Bottom line

There is increasing evidence that even one alcoholic beverage per day increases the risk of developing certain cancers. Although the full impact of alcohol on the body remains unknown, current research suggests that alcohol hinders some of the body’s systems from working properly. What does this mean for the average person? The American Cancer Society recommends decreasing alcohol consumption to lower the risk of developing cancer (American Cancer Society 2025). 

Let’s make our way back to wine. Wine does have antioxidants– they come from the grapes wine was made from (Castaldo et al 2019). But the risks associated with the alcohol content in a glass of wine outweigh its health benefits… get your antioxidant fix from fresh grapes instead!

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Claire Hawkins, UGA Dietetic Intern

References

American Cancer Society. Cancer facts and figures. Atlanta, GA: American Cancer Society, 2020.

Castaldo L., Narváez A., Izzo L., et al. Red Wine Consumption and Cardiovascular Health. 2019. MOL, 24(19), 3626. 

Chassouant L., Celant A., Delpino C., et al. Archaeobotanical and chemical investigations on wine amphorae from San Felice Circeo (Italy) shed light on grape beverages at the Roman time. 2022. PloS, 17(6), 1-10. 

World Cancer Research Fund, American Institute for Cancer Research. Alcoholic drinks and the risk of cancer. ln: World Cancer Research Fund International, ed. Continuous update project expert report 2018. 2018:7-83

Zhou X., Wang L., Xiao J., et al. Alcohol consumption, DNA methylation and colorectal cancer risk: Results from pooled cohort studies and Mendelian randomization analysis. 2022a. Int J Cancer, 151(1), 83–94. 

Zhou X., Yu L., Wang L., Xiao J., et al. Alcohol consumption, blood DNA methylation and breast cancer: a Mendelian randomisation study. 2022b. Eur Respir J, 37(7), 701–712.

By: Abriana Byrd

Athletes demand their bodies and minds to perform intense tasks during training and competition, which stresses the body. They need food for energy, but also vitamins and minerals which are often forgotten. One key nutrient female athletes need is iron. Up to 60% of female athletes have low iron levels, mostly because of monthly menstruation (Pengelly et al. 2024). For female athletes, it’s not just about the larger nutrients; the little nutrients matter too.

Why is iron a big deal?

Iron is an important mineral that helps red blood cells carry oxygen. It is a piece of hemoglobin (in blood) and myoglobin (in muscle). Iron also helps make energy from food. Without enough iron, muscles do not get enough oxygen which hurts their function. This causes athletes to become tired and have low performance. Intense exercise can cause mild inflammation and slow down iron absorption. Iron deficiency (ID) happens when the iron loss is more than the amount of iron in the body. This can cause iron deficiency anemia (Šmid et al. 2024). 

Female athletes typically need more iron!

Active menstruating women are more likely to develop ID (Šmid et al. 2024). ID lowers the ability to complete intense workouts, oxygen use, and muscle strength (Larrosa et al. 2024). Impact from sport can damage red blood cells in the feet and lead to a loss of iron (National Institutes of Health 2024). Research shows that taking iron supplements can improve exercise performance in female athletes. It can increase oxygen intake, lower heart rate, and make exercise feel easier (Šmid et al. 2014). Female athletes with high levels of ID can take iron supplements to increase energy and performance (Pengelly et al. 2024). 

Iron needs and supplement tips

Healthy menstruating women should aim to consume 18 mg iron daily, and they should not have more than 45 mg daily (National Institutes of Health 2024). Female athletes should focus on iron-rich foods and a balanced diet based on the Dietary Guidelines for Americans (United States Department of Agriculture 2020). Good sources of iron include red meat, poultry, fish, beans, lentils, and spinach. Iron from food and supplements are better absorbed when eaten with vitamin C, like citrus fruits. It is important to not eat foods high in calcium, fiber, and polyphenols when eating iron-rich foods. This will slow down iron absorption (Larrosa et al. 2024). If taking a supplement, be sure it is third-party tested by reputable organizations (e.g., NSF International, U.S. Pharmacopeia, or ConsumerLab.com) to make sure the product is safe and good quality. 

Bottom line 

Female athletes lose iron through menstruation and intense exercise. More activity means higher iron needs. Eating sources of iron and using supplements can improve health and performance of female athletes.  

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Kaylee Gallatin, UGA Dietetic Intern

References

Larrosa M, Gil-Izquierdo A, González-Rodríguez LG, Alférez MJM, San Juan AF, Sánchez-Gómez Á, Calvo-Ayuso N, et al. Nutritional strategies for optimizing health, sports performance, and recovery for female athletes and other physically active women: a systematic review. 2024. Nutr Rev.12:nuae082. 

National Institutes of Health Office of Dietary Supplements. Dietary supplements for exercise and athletic performance. 2024. Internet:https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/ (accessed 18 January 2025).

Pengelly M, Pumpa K, Pyne DB, Etxebarria N. Iron deficiency, supplementation, and sports performance in female athletes: a systematic review. 2024. J Sport Health Sci. 12:101009.

Šmid, AN, Golja P, Hadžić V. et al. Effects of oral iron supplementation on blood iron status in athletes: a systematic review, meta-analysis and meta-regression of randomized controlled trials. 2024. Sports Med 54, 1232–45. 

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Version current 2020. Internet: http://www.DietaryGuidelines.gov(accessed 22 January 2025).

By: Jade Johnson

The miracle of fenugreek 

Fenugreek is an herb originally from the Middle East that’s used as an ingredient and as a dietary supplement, supposedly to improve various conditions, from diabetes and menstrual cramps to increasing milk production (National Center for Complementary and Integrative Health 2020). From these supposed benefits, fenugreek has gained popularity in the nutrition and health fields (Faisal et al. 2024). However, it’s highly unlikely that one food or ingredient can cure such a variety of health conditions. So, what significance does fenugreek have on the conditions it is promoted to improve? Does fenugreek actually help with diabetes, menstrual cramps, and milk production? 

Can fenugreek treat diabetes? 

Managing diabetes involves managing blood sugar (glucose) levels, often through a combination of diet and prescription medication. Fenugreek is said to help lower blood sugar levels and benefit people with diabetes. A meta-analysis of ten research articles showed that, indeed, fenugreek supplementation significantly decreased blood sugar levels in individuals with diabetes or prediabetes. However, most of those studies were not of high quality, as seven indicated a risk of bias (Gong et al. 2016). More research is needed to conclude the efficacy of fenugreek in lowering blood sugar (National Center for Complementary and Integrative Health 2020).  

Is fenugreek the answer to menstrual cramps and milk production? 

Fenugreek is advertised to ease the pain during menstruation in females. A systematic review investigating dietary supplements to treat menstrual cramps, including fenugreek, found minimal evidence of the usefulness of fenugreek supplementation on menstrual pain (Pattanittum et al. 2016). It has also been reported that there is no significant evidence-based research on the effectiveness of fenugreek in increasing breast milk production in mothers (Academy of Nutrition and Dietetics 2008).  

Bottom line  

While fenugreek is promoted as a beneficial supplement for diabetes, menstrual cramps, and breast milk production, no firm conclusions from quality research support these claims. It is not a multi-use miracle supplement and should not be used in place of adequate nutrition treatments for specific conditions. In the future, high-quality research should be conducted to explore the potential beneficial effects of fenugreek.  

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org. 

Reviewed by Mary Lazzaro, UGA Dietetic Intern 

References

Academy of Nutrition and Dietetics Evidence Analysis Library. Dietary Factors, Breast Milk and Infant Outcomes. 2008. Internet: https://www.andeal.org/topic.cfm?cat=4080&conclusion_statement_id=251045&highlight=fenugreek&home=1 (accessed 22 January 2025).  

Faisal Z, Irfan R, Akram N, Manzoor HMI, Aabdi MA, Anwar MJ, Khawar S, Saif A, Shah YA, Afzaal M, Desta DT. The multifaceted potential of fenugreek seeds: From health benefits to food and nanotechnology applications. 2024. Food Sci Nutr 12(4):2294-2310.  

Gong J, Fang K, Dong H, Wang D, Hu M, Lu F. Effect of fenugreek on hyperglycaemia and hyperlipidemia in diabetes and prediabetes: A meta-analysis. 2016. J Ethnopharmacol 194:260-268.  

National Center for Complementary and Integrative Health. Fenugreek. 2020. Internet: https://www.nccih.nih.gov/health/fenugreek (accessed 22 January 2025).  

Pattanittum P, Kunyanone N, Brown J, Sangkomkamhang US, Barnes J, Seyfoddin V, Marjoribanks J. Dietary supplements for dysmenorrhea. 2016. Cochrane Database Systematic Reviews Issue 3;CD002124. 

By: Kourtney Hinton

Intermittent fasting (IF) is not a new concept but has recently gained popularity as an easy weight loss strategy. While there are many variations of intermittent fasting, they all center on the idea of restricting the eating window, the time one has to eat during a day (Mattson et al. 2017). This fasting period could be anywhere from 20-14 hours at the same time each day or certain days throughout the week. 

The upside of intermittent fasting

Intermittent fasting is likely popular because it takes a different approach than other diets. IF focuses on when you eat rather than what you eat (Lowe et al. 2020). This means there is no tracking of calories or nutrients, making it feel less restrictive and a feasible option for people who aren’t open to changing the foods they eat. By restricting the eating window, IF typically restricts food intake and results in weight loss (Lowe et al. 2020). The benefits may go beyond the diet’s simplicity, with studies suggesting improved metabolic health through reduced insulin resistance (Mattson et al. 2017). Insulin is a hormone that helps move sugar out of the bloodstream and into cells. Insulin resistance occurs when prolonged high blood sugar levels cause insulin overproduction, which causes cells to stop responding to the hormone. This means insulin cannot move sugar out of the blood, and the blood sugar level will continue to rise. Besides weight loss, IF may improve focus and energy by stabilizing blood sugar levels during fasting and preventing “crashes” when blood sugar rapidly drops after a spike (Mattson et al. 2017). While promising research is being conducted around the validity of IF, most research is on animals or over short periods. More long-term evidence in humans is needed to truly know the validity of these benefits on human metabolic health or if the results are an indirect effect of weight loss. 

The downside of intermittent fasting

While IF does work for some, not everyone will have the same satisfactory results. Many factors go into a person's metabolism and weight, including age, gender, activity level, and medical history, making it impossible for the results of IF to be universal (Mattson et al. 2017). Prolonged restriction can worsen cravings and may result in binge eating (Lowe et al. 2020). While adjusting to fasting periods, irritability and fatigue may also be common, along with a loss of lean muscle mass (Lowe et al. 2020). Some groups should avoid IF altogether, including pregnant and breastfeeding women and young children, to prevent nutritional deficiencies. Those with a history of eating disorders should most likely avoid all restrictive diets, as extreme and obsessive fasting can be very dangerous.

Bottom line

While intermittent fasting may work for some groups, a single diet will never offer every person the same results. While it is a simple way to lose weight and possibly improve metabolic health for some, it also comes with risks for specific groups and nutritional deficiencies. When in doubt, turn to the Dietary Guidelines for Americans (2020) and prioritize balance, variety, and moderation to ensure the essential nutrients to thrive.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Mary Lazzaro, UGA Dietetic Intern

References

Lowe D. A., Wu N., Rohdin-Bibby L., et al. Effects of time-restricted eating on weight loss and other metabolic parameters in women and men with overweight and obesity. 2020. JAMA Internal Medicine 180(11).

Mattson M. P., Longo V. D., Harvie M. Impact of intermittent fasting on health and disease processes. 2017. Ageing Research Reviews (39):46–58.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 2020. 9th Edition.

By: Claire O’Toole

When I started trying to put on muscle mass to reach my fitness goals, I wondered how much protein I needed to eat. Naturally, I turned to the internet and found that I needed to eat my weight in pounds in grams of protein every day to build muscle. One thought came to mind as I began consuming more protein ... this is A LOT. Although I reached my goal of putting on muscle, was that much protein necessary?

How does my body build muscle? 

Building muscle requires muscle protein synthesis (MPS) and enough fuel (National Academy of Sports Medicine, 2021). MPS is your body's process of taking the protein that you eat and breaking it down into amino acids (Witard et al. 2022). Your body will then use these amino acids to build muscle (National Academy of Sports Medicine, 2021). When you lift weights or engage in strength training, you break down those muscle fibers, which need protein to rebuild and grow stronger (National Academy of Sports Medicine, 2021).

How much protein do I need?

Everyone’s protein needs are different. For example, someone who lifts weights a lot needs more protein than someone who runs long distances. If you are weight training, you need about 1.6-1.7 grams of protein for every kilogram of body weight. If you are more of an endurance athlete, like a runner, you need less, about 1.2-1.4 grams. Most people who want to build muscle need about 1.4-2.0 grams of protein per kilogram of body weight (National Academy of Sports Medicine, 2021). This range is much less than the common advice of eating 1 gram of protein per pound of body weight and is easier to follow to reach your goals.

Protein benefits us in other ways, too!

Protein is important not only to our muscles but also to our bodies. It is also important for other body parts like your organs, hair, and eyes. Protein allows our bodies to fight infection and carries vitamins, minerals, and oxygen around the body. You should also vary your protein sources, too. Protein is found in both plant and animal-based products. Some quality protein options include lean cuts of meat and poultry, eggs, seafood, legumes, and nuts (Academy of Nutrition and Dietetics, 2022).

Bottom line

Protein is a very important part of our diet, especially if you want to build muscle. When determining your protein needs, think about how active you are and your goals. Eat different protein sources to ensure you get all the important nutrients to keep your body strong and healthy (United States Department of Agriculture, 2024).

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Jared Love, UGA Dietetic Intern

References

Academy of Nutrition and Dietetics. How Much Protein Should I Eat? 2022. Internet: https://www.eatright.org/health/essential-nutrients/protein/how-much-protein-should-i-eat (accessed 22 January 2025).

National Academy of Sports Medicine. Personal Fitness Training. 7th edition. Gilbert, AZ: Jones & Bartlett Learning, 2021.

United States Department of Agriculture. Protein. 2024. Internet: https://www.myplate.gov/eat-healthy/protein-foods(accessed 22 January 2025).

Witard O, Bannock L, Tipton K. Making Sense of Muscle Protein Synthesis: A Focus on Muscle Growth During Resistance Training. 2022. Inter J Sport Nutr and Exerc Metab 32(49-61).

By: Sara Purba

Egg-citing news!

Have you ever heard someone say that they avoid eggs because they “have too much cholesterol,” insinuating it increases their risk of heart disease? Well, this is a myth that has been debunked. Eggs do contain a large amount of dietary cholesterol, but dietary cholesterol does not have a direct correlation with blood cholesterol (Fernandez and Murillo 2022). Higher blood cholesterol levels, which can be a result of an increased amount of saturated fat intake, are associated with heart disease. Eggs contain a negligible amount of saturated fat (1.6g per egg). Eggs are a highly nutritious food and a high-quality source of protein at 6g of protein per egg. They contain important vitamins and minerals like vitamin E, vitamin D, and selenium. Eggs are also a fantastic source of omega-3 fatty acids and choline, which are crucial for brain and heart health (McNamara 2015). Omega-3 fatty acids impact heart health by significantly decreasing the levels of fats in the blood, which in turn decreases the risk of heart disease (Chaddha and Eagle 2015).

Egg-static findings!

Evidence suggests that there is not a significant association between egg consumption and the risk of heart disease. In fact, it could potentially lower the risk of heart disease in Asian populations (Drouin-Chartier et al. 2020). Eggs have been found to protect against inflammation in the body, protect against DNA damage, and even have anti-cancer activities (Haward et al. 2024). Other nutritional components of eggs include lutein, zeaxanthin, and vitamin A, all of which help protect against chronic disease (Puglisi and Fernandez 2022).

Bottom line

Eggs are a fantastic and affordable source of bioavailable protein and micronutrients. They also provide essential nutrients such as omega-3s, meaning we must get them from the diet because our bodies don’t either make it. Consumption of eggs has not been shown to be associated with an increased risk of heart disease in the current evidence-based literature (Rong et al. 2013). Eggs have amazing benefits, but this one single food is not protective of any health condition or disease. An overall healthy dietary pattern is what is significant. Examples of healthful food options to add to your plate can be found at MyPlate.gov, where you will find one of the options under protein is eggs. On your next grocery run, consider adding this amazing nutrient-dense option to your cart!

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Sloane Stoklosa, UGA Dietetic Intern

References

Chaddha A, Eagle K. Omega-3 Fatty Acids and Heart Health. 2015 AHA 132(22).

Drouin-Chartier JP, Chen S, Li Y, et al. Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis. 2020 BMJ 368:m513.

Fernandez ML, Murillo AG. Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions. 2022 Nutrients 14(10):2168.

Haward R, Chacko J, Konjeti S, et al. Debunking the Myth: Eggs and Heart Disease. 2024 Cureus 16(5):e59952.

McNamara DJ. The Fifty Year Rehabilitation of the Egg. 2015 Nutrients 7(10):8716-22.

Puglisi MJ, Fernandez ML. The Health Benefits of Egg Protein. 2022 Nutrients 14(14):2904.

Rong Y, Chen L, Zhu T, et al. Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies. 2013 BMJ 346:e8539.

United States Department of Agriculture. My daily food plan. 2023. Internet: https://www.myplate.gov/ (accessed 22 January 2025).

By: Virginia DeLuca

Loaded teas are colorful drinks that have become popular among young people in the U.S. They're often marketed as low-calorie beverages that can boost energy, improve focus, and support overall health. These drinks usually contain caffeine, stimulants, vitamins, minerals, tea, and plant extracts, making them look like a healthier alternative to traditional energy drinks (Loaded Tea Co., 2025). People enjoy them because they taste good, look fun, and seem like a better choice than other energy drinks.

Are loaded teas regulated?

However, loaded teas are classified as dietary supplements, which means they are not regulated by the U.S. Food and Drug Administration (FDA). Unlike medicines or food products, supplement companies don’t have to prove their drinks are safe or correctly labeled before selling them. This means the ingredients listed on the label might not always match what’s in the drink, which can raise concerns about their safety and potential side effects (U.S. Food and Drug Administration, 2022).

Are loaded teas harmful?

Like traditional energy drinks, loaded teas often contain stimulants such as caffeine, guarana, ginseng, and taurine. These ingredients can give a temporary boost in energy and alertness. But drinking too much can lead to side effects like a fast heartbeat, shakiness, stomach problems, headaches, or trouble sleeping. Some people might also feel more anxious or jittery after drinking them (Franks et al., 2012; Temple et al., 2021).

While many of the ingredients in loaded teas are safe in small amounts, drinking too much can be harmful, especially for teenagers (Temple et al., 2021). Experts recommend that adults should not consume more than 400 mg of caffeine per day, with no more than 200 mg at once. However, since the FDA and European Food Safety Authority (EFSA) have not set an official safe limit for caffeine in children or teens, young people should be especially careful and may want to avoid these drinks altogether (Browne et al., 2023).

Bottom line

Since loaded teas are so popular on social media and targeted at young people, it's important to be critical of their health claims. Understanding the risks of these unregulated drinks can help people make better decisions about what they drink. Awareness of how they affect the body can help young people enjoy them in moderation while keeping their long-term health in mind.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Jared Love, UGA Dietetic Intern

Browne J, Chang C, Bell L, Wahlqvist M. Risk assessment of caffeine consumption from non-alcoholic beverages in the Australian population. Nutrients. 2023;15(22):4857.

Franks AM, Schmidt JM, McCain KR, Fraer M. Comparison of the effects of energy drink consumption on endothelial function in young healthy adults: A randomized, controlled, crossover pilot study. J Clin Pharmacol. 2012;52(6):865-872.

Loaded Tea Co. What is a loaded tea? 2025. Internet: https://loadedteaco.com/pages/what-is-a-loaded-tea (accessed January 15, 2025)

Temple JL, Ziegler AM, Epstein LH. Influence of daily consumption of a high-caffeine energy drink on electrocardiographic and blood pressure parameters in adolescents. Exp Clin Psychopharmacol. 2021;29(1):25-34.

U.S. Food and Drug Administration FDA 101: Dietary supplements. U.S. Food and Drug Administration. 2022. Internet: https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements (accessed January 10, 2025)

By: Libby Derry 

Fast and furious 

Fasting is defined as abstaining from food or calorie-containing drinks for an extended period. People might choose to fast for religious, ethical, or health purposes. Throughout the fasting process, the first 4 hours are the body’s time to burn the energy consumed and store excess energy/calories. Hours 4-16 involve a breakdown process, meaning larger molecules are transformed into smaller ones. Hours 16-24 are when stored energy significantly decreases in the liver, muscle, and brain. There have been many recent social media posts claiming that fasting is a safe and effective detoxification method for the body; however, there are a few reasons why these claims are misleading.

Detox your detox

What does the term detox mean? Detoxification is the process of removing toxic chemicals from the body. There is little evidence that heavy metals, chemicals, and byproducts of oxidative stress are removed from the body through fasting. While intermittent fasting has shown some health benefits in individuals with type II diabetes (Albosta and Bakke, 2021), it does not mean that the general public should follow this diet. This is because our bodies have a natural way of detoxifying through the liver, kidneys, and other metabolic systems. Moreover, a study by Wang and Wu (2022) states that trends such as “cleanses” or “detoxes” can also contribute to unhealthy relationships with food. 

Bottom line

Detox diets are not associated with long-term weight loss or detoxification of the body, and they could lead to nutritional macro- and micro-nutrient deficiencies (Klein and Kiat, 2015). Therefore, these diets are generally ill-advised. A one-size-fits-all mindset when it comes to diet and health is easy to adopt; however, in this case, fasting should not be a pathway to any detoxification of the body. So, next time you’re thinking of “detoxing” with a short- or long-term fast, remember that your body already has the tools to do that! 

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Claire Hawkins, UGA Dietetic Intern

References

Albosta, M., and Bakke J., Intermittent fasting: Is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians. Clinical diabetes and endocrinology, 2021, 7(1):3.

Klein, A., and Kiat. H., Detox diets for toxin elimination and weight management: A critical review of the evidence. Journal of human nutrition and dietetics, 2015, 28(6):675–686.

Wang, Y., and Wu R., The effect of fasting on human metabolism and psychological Health. Disease markers, 2022, 5:2022:5653739..

By: Betsy Blanchard

What is the keto diet, and how does it work?

Diets seem to be all the rave nowadays, but the popular diets today, like the keto diet, are not what you think they may be! The ketogenic diet is a diet that has very little carbohydrates (fewer than 50g per day), a lot of fat, and a moderate amount of protein (Murphy et al. 2020). This combination of nutrients puts your body in a state of "ketosis," which ultimately forces your body to burn fat for fuel instead of carbs to fuel the brain (Murphy et al. 2020). 

Hidden dangers: Keto’s impact on your gut and health

Studies show that the keto diet can lead to gut changes that hurt digestion and immune health (Rew et al. 2022). This occurs from the reduction of Bifidobacterium, a type of bacteria that breaks down carbohydrates, which also decreases in numbers due to keto (Rewet al. 2022). These changes may hurt digestive health and increase the risk of conditions like obesity, diabetes, and possibly depression (Rew et al. 2022). Maintaining a strong and healthy gut protects your body against diseases and promotes function (Rew et al. 2022). 

Balancing scales: Is keto really the healthy choice?

Regarding healthy eating, it's important to know that big changes to your diet can have some downsides. For example, while a ketogenic diet might help with weight loss by cutting out carbs, it's not always the healthiest choice. Carbs from fruits, vegetables, and whole grains provide energy and support digestive health, so cutting out these foods means missing out on some key nutrients (Zhang et al. 2020). Plus, sticking with a restrictive diet can be hard to maintain. Most people end up regaining the weight they originally lost. It's best to focus on a balanced diet with various foods to ensure you get all the nutrients your body needs.

Keto’s potential perks: Who can benefit from it?

The ketogenic diet might not be the best choice for everyone, but it can offer some positive benefits in certain situations. It can benefit people with conditions like brain disorders and has been shown to help with cognitive symptoms like memory, fatigue, and alertness (Pavón et al. 2020). Keto works by using energy from fat to fuel the brain, which can protect and improve its function (Pavón et al. 2020). More research, however, is needed on the keto diet to understand its long-term effects on brain health (Pavón et al. 2020). So, while keto isn't a one-size-fits-all, it might be a helpful tool for those with specific health needs.

Bottom line

If you want to lose weight and stay healthy, focus on a balanced diet that includes all the food groups. The keto diet might work in the short term or for certain medical conditions, but it's not the best solution for most people in the long run. If you need help, reach out to a registered dietitian nutritionist for guidance.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool atwww.eatright.org.

Reviewed by Joan Song, UGA Dietetic Intern

References

Murphy NE, Carrigan CT, Margolis LM. High-fat ketogenic diets and physical performance: a systematic review. Advances in Nutrition. 2020. 12(1):223-233. 

Pavón S, Lázaro E, Martínez O, et al. Ketogenic diet and cognition in neurological diseases: a systematic review. Nutrition Reviews. 2020. 79(7):802–813. 

Rew, L, Harris, MD, Goldie J. The ketogenic diet: its impact on human gut microbiota and potential consequent health outcomes: a systematic literature review. Gastroenterology and Hepatology from Bed to Bench. 2022. 15(4):326–342.

Zhang XF, Wang XK, Tang YJ, et al. Association of whole grains intake and the risk of digestive tract cancer: a systematic review and meta-analysis. 2020. Nutr J 19(52):1-14.