Foods in Focus– category –
An evidence-based series examining everyday foods and supplements that readers want to know more about.
-
[Foods in Focus] Are Berries (Blueberries, Strawberries) Really Good for You? — A Thorough Evidence-Based Review
Berries get marketed as the poster child of "anti-aging." We dig into how much of that holds up: what anthocyanins do for cognition and cardiovascular markers in actual human trials, and what a realistic serving size looks like. Conclusi... -
[Foods in Focus] Are Nuts (Almonds, Walnuts, etc.) Really Good for You? — A Thorough Evidence-Based Review
If you reach for sweets when hunger hits in the afternoon, nuts deserve a second look. We pull together the RCT and cohort evidence on cardiovascular risk, cognition, and weight — and explain why the "too high in calories" objection turn... -
[Foods in Focus] Are Eggs Really Good for You? — A Thorough Evidence-Based Review
For decades, the rule was "one egg a day, max." That advice has quietly shifted. We unpack what the latest cohort studies and meta-analyses say about cholesterol, cardiovascular risk, and diabetes — and who, specifically, still needs to ... -
[Foods in Focus] Is Vinegar Really Good for You? — A Thorough Evidence-Based Review
"Drink vinegar to lose weight." "Vinegar lowers blood sugar." These claims are everywhere — but how much of it survives a careful read of the trials? We walk through what 1–2 tablespoons a day actually does to glucose, weight, and lipids... -
[Foods in Focus] Is Matcha Really Good for You? — A Thorough Evidence-Based Review
A morning bowl of matcha has become a global ritual. But how much of the buzz holds up under peer-reviewed scrutiny — what's the real difference between matcha and brewed sencha, and where do the claims about focus and longevity actually... -
[Foods in Focus] Is Yogurt Really Good for You? — A Thorough Evidence-Based Review
Bottom Line Lower type 2 diabetes risk: Level 2 — The U.S. FDA approved a "qualified health claim" in March 2024. A meta-analysis of 483,090 participants showed 7% lower T2D risk per 50 g/day increase. Lower metabolic syndrome risk: Leve... -
[Foods in Focus] Are Oily Fish (Mackerel, Sardines, Saury) Really Good for You? — A Thorough Evidence-Based Review
Bottom Line Lower cardiovascular disease risk (eating fish): Level 1 — JELIS trial (18,645 Japanese) and others. 2+ servings/week reduces coronary disease risk Lower triglycerides: Level 1 — Meta-analysis: 20–30% reduction, dose-dependen... -
[Foods in Focus] Is Olive Oil (Especially Extra Virgin) Really Good for You? — A Thorough Evidence-Based Review
Bottom Line Lower cardiovascular disease risk: Level 1 — PREDIMED trial (Spain, 7,447 participants) showed a 31% reduction. Among the strongest evidence in modern nutrition. Lower all-cause mortality: Level 2 — U.S. cohort of 280K showed... -
[Foods in Focus] Is Coffee Really Good for You? — A Thorough Evidence-Based Review
Bottom Line Lower all-cause mortality: Level 1 — Large meta-analyses show 15% lower mortality at 3–4 cups/day, with a clear dose-response. Cardiovascular disease prevention: Level 1 — 17% lower CVD mortality at 2.5 cups/day. Type 2 diabe... -
[Foods in Focus] Are Avocados Really Good for You? — A Thorough Evidence-Based Review
Bottom Line Reduced cardiovascular disease risk: Level 2 — A large U.S. cohort (110,487 participants, up to 30 years of follow-up) found a 16% lower CVD risk and 21% lower CHD risk in those eating ≥2 servings/week. Improved LDL cholester... -
[Foods in Focus] Are Soy Products and Isoflavones Really Good for You? — A Thorough Evidence-Based Review
Bottom Line Lower breast cancer risk (from soy foods): Level 1–2 — Japanese, Chinese, and Korean meta-analyses show prevention in both pre- and post-menopausal women, particularly strong in Asian populations Improved menopausal symptoms ...
