Macronutrients
Protein quality, carbohydrate metabolism, dietary fat research, and optimal ratios.
macrosGlucose Variability After Meals: The Metabolic Signal That Average Blood Sugar Hides
HbA1c and fasting glucose describe averages. The shape of the curve after a meal — how high it rises, how fast it falls, how often it spikes — predicts cardiovascular and metabolic outcomes that the averages miss entirely.
macrosGlycemic Index Is the Wrong Compass: Use Glycemic Load
Watermelon has a glycemic index of 72, which is high. A standard serving of watermelon has a glycemic load of 4, which is very low. The two numbers tell different stories, and the one that actually matters for blood sugar response is the second one.
macrosThe Fiber Gap: Why the Most Boring Nutrient Is Also the Most Underconsumed
Protein trends, fat debates, and sugar panic dominate nutrition conversation. Fiber, the one macronutrient with consistent evidence for nearly every health outcome that matters, barely gets mentioned. The intake data explains why that matters.
macrosHigh-Protein Diets and Kidney Health: What the Evidence Actually Says
The claim that high protein intake damages healthy kidneys has persisted for decades. The clinical evidence tells a more nuanced story than either side of the debate acknowledges.
macrosComplete vs Incomplete Proteins: A Distinction That Barely Matters
The idea that plant proteins must be carefully combined at every meal to form 'complete' proteins has persisted for decades. The biochemistry of amino acid pooling tells a different story.
macrosThe Protein Myth: Why 0.8g/kg Is Outdated for Most People
The RDA for protein was designed to prevent deficiency, not to optimize health. New dietary guidelines and decades of research suggest most adults need substantially more.