Evidence-based nutrition, in plain English — every entry sourced from clinical research.
Appetite, 2014 · Systematic review and meta-analysis of clinical trials
Pooled trial data suggest capsaicinoids taken before a meal modestly reduce ad libitum energy intake, which may support weight management; effects are small and use whole-chilli or extract doses.
Summary in our own words; follow the link for the source and full abstract.
A note on health content. This article is for general information and is not a substitute for professional medical or dietetic advice. Where we cite research, links to the original papers are provided so you can read the evidence yourself.
The two most evidence-backed diets overlap more than they differ. We compare the trial evidence, a typical week of eating, and who each pattern suits best.
Refined and extra virgin olive oil share a fat profile but not a polyphenol profile — and the polyphenols are where much of the cardiovascular evidence lives.
Most people eat roughly half the fibre they need. What fibre actually is, what the evidence says it does, and how to close the gap without discomfort.
The 0.8 g/kg RDA prevents deficiency, but thriving needs more. A clear, evidence-first guide to protein needs by body size, activity, age and goal.
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