Articles on Food & Nutrition

Types of Fat: A Complete Visual Breakdown

Fats are the most energy dense of the three macronutrients. They provide about 9 calories per gram, while carbohydrates and proteins provide about 4 calories per gram. There are a variety of different types of fat. Fats are broken down into animal-based fats (saturated fats) and non-animal fats (unsaturated fats). Specific examples for the types… Read more

Healthiest Foods

An optimal, well-balanced diet is composed of whole foods. The healthiest foods choices are listed below.   Healthiest Foods Vegetables (Carbohydrate/Protein Source) Asparagus Avocados Beets Bell peppers Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Collard greens Corn Cucumbers Eggplant Garlic Green beans Kale Mushrooms (Crimini) Mushrooms (Shiitake) Onions Potatoes Romaine Lettuce Spinach Squash Sweet potatoes… Read more

Understanding Glycemic Index

As stated in the Carbohydrates section, maintaining stable blood sugar levels is important for maintaining stable energy levels throughout the day and for maintaining a healthy weight. Consuming simple, fast-releasing carbohydrates leads to a rapid elevation in blood sugar levels that is followed by a rapid decrease in blood sugar levels. These rapid variations in… Read more

Understanding Glycemic Load

The glycemic index is a scale by which to measure how fast a certain food will raise blood sugar levels when consumed. Specifically, the glycemic index can be used to tell which foods will rapidly increase blood glucose levels (typically less healthy refined, simple carbohydrate foods) and which foods will not rapidly increase blood glucose… Read more

Glycemic Index Chart & Glycemic Load Chart

Below is a glycemic index chart and glycemic load chart for common foods. These measurements indicate a food’s effect on blood sugar levels. First though is a brief discussion of the primary difference between the two metrics. Glycemic Index The Glycemic Index ranges from 0 to 100. It indicates a food’s effect on blood glucose…. Read more

Common Foods High in Saturated Fat

Saturated fats are an unhealthy class of fats. Unfortunately, they are present in many foods. The majority of foods high in saturated fat come from animal sources. These sources include beef, pork, chicken, shellfish, egg yolks, and dairy such as cream, milk, and butter. Certain non-animal food sources also have high levels. These sources include… Read more

High Cholesterol Foods

The following article provides a list of high cholesterol foods below. But before this list, we discuss what is cholesterol, why it is important and the effect of diet on cholesterol. What Is Cholesterol? Cholesterol is an organic molecule that is an essential component of many body structures and substances, including fats. Cholesterol is both… Read more

Nutritional Guidelines on How to Lower Cholesterol

One of the major factors that affects cholesterol levels is dietary intake of 1) cholesterol and 2) saturated fats (as well as trans fats). (See EMG’s Cholesterol Introduction for an in depth review of cholesterol and non-nutritional factors). Excessive cholesterol in the diet (found in foods from animal sources) can increase unhealthy LDL cholesterol levels…. Read more

Healthy Weight Loss Guidelines

Healthy weight loss programs should help men lose weight in ways that promote health and preserve lean body mass (muscle). Unfortunately, most popular diets do not promote health or preserve muscle mass. First, most diets are overly restrictive. They promote restricted eating plans that are not sustainable over the long-term and may also be unhealthy…. Read more

Calorie Counting & Calorie Counter Apps

Calorie Counting Calorie counting has both advantages and disadvantages. Certain health experts highly recommend the practice, while others do not. Knowing the advantages and disadvantages of counting calories can help an individual benefit from calorie counting while not necessarily needing the practice on a regular, long-term basis.  Advantages In order to maintain weight over the… Read more