Dietary Fiber: Dietary fiber comes from the thick cell walls of plants. It is an indigestible complex carbohydrate. Fiber is divided into two general categories: water-soluble and water-insoluble. Soluble fiber has been shown to lower cholesterol. However, in many studies, the degree of cholesterol reduction was quite modest. Diets higher in insoluble fiber (mostly unrelated  [Read more...]


Bacteria is usually viewed in a negative light as something that makes you sick. However, we have two kinds of bacteria constantly in and on your bodies — good bacteria and bad bacteria. Probiotics are live microorganisms, usually bacteria, that are similar to the healthy bacteria found in the human digestive tract. When eaten  [Read more...]


Sodium (also referred to as “dietary sodium”) is a mineral, an essential nutrient. It helps to maintain blood volume, regulate the balance of water in the cells, and keep nerves functioning. The kidneys control sodium balance by increasing or decreasing sodium in the urine. One teaspoon of salt contains about 2,300 milligrams of sodium, more  [Read more...]


The 𝐠𝐥𝐲𝐜𝐞𝐦𝐢𝐜 𝐢𝐧𝐝𝐞𝐱 (GI) assigns a numeric score to a food based on how drastically it makes your blood sugar rise. Foods are ranked on a scale of 0 to 100, with pure glucose (sugar) given a value of 100. The lower a food’s glycemic index, the slower blood sugar rises after eating that food.  [Read more...]


A weight loss 𝐩𝐥𝐚𝐭𝐞𝐚𝐮 is when your weight, your body measurements, and your body fat have not changed for a month or more. Any less time is a 𝐬𝐭𝐚𝐥𝐥. . There is no pat answer to the question of why a person who claims to be “doing everything right” stops losing. Every person has his  [Read more...]


Sugar alcohols are often substitutes for sugar in food and often appear in sugar-free products. Common ones include maltitol, lactitol, xylitol, hydrogenated starch hydrolysates (HSH), and sorbitol. This substance’s main claim to fame is that sugar alcohols don’t cause cavities, which is why you’ll see these alcohols in sugar-free chewing gum. However, sugar alcohols in  [Read more...]


Saturated fats are generally solid at room temperature and most often come from animal sources, although palm and coconut oils are also high in this fat. This type of fat is considered less healthy than other kinds of fat and is linked to higher blood cholesterol levels. 𝐇𝐃𝐋 is short for 𝐡𝐢𝐠𝐡-𝐝𝐞𝐧𝐬𝐢𝐭𝐲 𝐥𝐢𝐩𝐨𝐩𝐫𝐨𝐭𝐞𝐢𝐧 and is  [Read more...]


Referred to as the building blocks of the body, proteins are large, complex molecules that are necessary for proper structure, function and regulation of the body’s tissues and organs. Proteins are made up of huge chains of smaller units called amino acids. There are 20 different types of amino acids (classified into two different amino  [Read more...]


A serving is the recommended “standard” amount of food such as you see listed on a product’s Nutrition Facts label. This is not to be confused with a portion, which is the amount of a food that is served to you or that you choose to eat (which may be more or less than a  [Read more...]


A nutrient is anything that provides nourishment for growth or metabolism. 𝐌𝐚𝐜𝐫𝐨𝐧𝐮𝐭𝐫𝐢𝐞𝐧𝐭𝐬 (carbs, fats and proteins) are those compounds that are required by the body in large amounts. 𝐌𝐢𝐜𝐫𝐨𝐧𝐮𝐭𝐫𝐢𝐞𝐧𝐭𝐬, like most vitamins and minerals, are essential compounds that are needed in small amounts.


People either blame their inability to lose weight on a “slow metabolism,” or their weight gain is due to “no metabolism,” and others rejoice in the fact they can eat whatever they want because of a “fast metabolism.” But what does that word METABOLISM mean, exactly? 𝐌𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦 𝐢𝐬 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐝𝐨𝐞𝐬 – chemically and  [Read more...]


Long-grain rice (such as basmati, jasmine) is slim and lengthy, with a length that’s three to five times its width and is relatively low in starch content. It is typically a bit drier than short-grain rice and less likely to stick to each other or the pan. Short-grain rice is chubby, round, and starchy; the  [Read more...]


Every time you eat some type of food that contains carbohydrates your body goes through a process of breaking down the food and converting its carbs to a type of sugar called glucose. 𝐆𝐥𝐲𝐜𝐨𝐠𝐞𝐧 is the stored form of glucose, produced when blood sugar levels are high (when you have more glucose than your body  [Read more...]


Insulin is a hormone produced by beta cells inside the pancreas. When we eat, and food is broken down to glucose, the beta cells release insulin to help the body use or store the glucose. In type 1 diabetes, the pancreas is not able to produce insulin. The body requires insulin shots in order to  [Read more...]


In food technology, food fortification and food enrichment have different meanings: 𝐅𝐨𝐫𝐭𝐢𝐟𝐢𝐞𝐝 means vitamins or minerals have been added 𝒕𝒐 a food that weren’t originally in the food. An example is adding vitamin D to milk. 𝐄𝐧𝐫𝐢𝐜𝐡𝐞𝐝 means nutrients that were lost during food processing have been added 𝒃𝒂𝒄𝒌. An example is adding back certain  [Read more...]


When you eat, your body breaks carbohydrates down into glucose. At that point, your pancreas is supposed to release insulin. Insulin is a hormone that is supposed to help glucose enter your cells so your body can use the glucose for energy. In people with diabetes, this system does not work—either because the body cannot  [Read more...]


Cortisol is a hormone made by the two adrenal glands; there’s one atop of each kidney. This hormone is important in activating the immune system and processing carbohydrates. High amounts of cortisol are released in moments of stress — thus, the nickname “the stress hormone” — but unhealthy lifestyle habits, like alcohol consumption, too little  [Read more...]


Carbohydrates are nutrients that the body uses in relatively large amounts. They are a 𝑚𝑎𝑗𝑜𝑟 source of energy for your body since they are broken down into blood glucose, which is used to make energy for cells, tissues and organs. However, if there is more sugar than the body can use, the liver may break  [Read more...]


Technically speaking, one calorie is the measure of heat needed to warm one kilogram of water by one degree Centigrade. Less technically, for us common folk, a calorie is a unit of heat energy. When foods are broken down in the body, they give off different amounts of energy as heat. This energy is quantified  [Read more...]


About 70% of the energy we expend each day is what it takes to keep your lungs breathing, your heart beating, your blood flowing, your temperature at a steady level, and your ability to maintain many other basic functions of life when your body is at rest. This energy level is interchangeably called the 𝑏𝑎𝑠𝑎𝑙  [Read more...]


Apnea is a frequent disruption in sleep from blocked or constricted airflow caused by a physical obstruction in the upper airway or a missed signal from the brain to the respiratory muscles. Snoring is a major sign of obstructive sleep apnea. If you think that merely waking up a lot — in some cases, 30  [Read more...]


Adipose tissue (commonly known as body fat) is found all over the body: under the skin (subcutaneous fat), packed around internal organs (visceral fat), between muscles, within bone marrow and in breast tissue. Men tend to store more visceral fat, leading to obesity around the middle of their abdomen. However, women tend to store more  [Read more...]