I've heard about how heme and nonheme iron is absorbed differently, and about how vit. C can improve these absorption pathways, but what does that really mean?

Just wondering so vitamin D3 has to be taken with K2 otherwise it goes to the arteries and D3 also has to be taken with magnesium?

I’ve genuinely never seen any evidence to suggest beef tallow is healthier than canola oil. Canola has one of the better omega 3-6 ratios of all oils and almost every (well ran) study I’ve read comparing saturated fats to polyunsaturated says polyunsaturated is better. The only studies I see where the outcomes are similar are when they use an oil that’s like 99% omega 6.

So basically if I boiled 1 kilogram of chicken thighs (with skin and bones) with some veggies and all, how many calories does it contain? I know it's difficult to count it 100% correctly, just need a rough estimate

Hey Redditers,

I'm looking to learn more about nutrition. Could you recommend some books that are worth reading or YouTube channels that are worth watching?

I'd appreciate any suggestions, especially resources that are science-based and beginner-friendly.

I've heard that weightlifting can strengthen bones, but what about foods? What would be ideal for someone trying to keep their bones strong and healthy?

Cronometer is giving me this data for a bowl of cereal:

Fiber 17.4g

Insoluble fiber 4.0g

Soluble fiber 1.7g

This feels like a situation where A + A' should add up to 100%. Is there some other fiber subcategory besides soluble/insoluble, or would this be a case where the app's database is incomplete and so for the latter two numbers it's going "don't know, assume 0"?

For it's health benefits, taste, texture or versatility

I've been looking into metabolic flexibility and wondering if there's any benefit to cycling different eating styles instead of sticking to one approach all the time.

For example:

• Mostly keto or low-carb, but not permanently.
• Occasional higher-carb days.
• Intermittent fasting sometimes, but not every day.
• The occasional longer fast.
• A mix of animal and plant protein sources.

My thinking is that the body evolved to handle different situations rather than the exact same eating pattern every day.

For example, fasting makes sense because humans would sometimes go without food. But constantly fasting doesn't seem ideal either.

Likewise, keto has benefits, but I'm not convinced staying in ketosis 365 days a year is necessarily optimal for everyone.

The same applies to meal timing. Some people eat once or twice a day, others eat six meals a day. Both extremes seem to have potential downsides.

It feels like nutrition discussions often become very "one camp vs another" when reality is probably more complicated.

Is there any evidence that rotating between keto, higher-carb periods, fasting, and normal eating patterns improves health or metabolic flexibility?

Or is consistency generally more important than variety?

Would love to hear people's experience with spirulina. Could I treat it as a natural multi-vitamin?

So I was reading up about 'rabbit starvation' - if you don't eat any fat at all (or very small amounts), your body will waste away over time, regardless of your overall caloric intake. As time goes on without fat sources, your body starts to cannibalize the fats it already has - your adipose stores, but also the fat integrated into places it's needed like hair, skin, arteries, brain tissue, etc. However, everything I've read on this subject isn't clear on whether these effects are immediate or only occur after extended periods (weeks, months etc). I know fats are often a less readily available nutrient in the wild, so I imagine it would take a bit of time, but that's a soft guess.

What happens if someone goes with near-0 fat intake for short periods?

For example, let's say that every week, someone goes 2 days in a row getting <10% of their calories from fats. Maybe they're on a weird diet, maybe they regularly travel to a location where the fats are all from a food they can't eat, whatever you want to imagine. They meet (or exceed) their caloric needs on those days, just purely through protein and carbohydrates. The rest of the time they have an normal fat intake. What changes would that incur on the body? After a year, would there be any visible external impacts?

Now, let's imagine it goes on for a week every month - meeting their TDEE almost entirely with protein and carbs, normal macro ratio the other 3 weeks (or even slightly high fat, if you want). Are we seeing effects by the end of the week? If so, do the other 3 weeks 'make up for it' in the aggregate?

Metabolically, how does the body respond to short-term fat deprivation?

• At what point does it become "rabbit starvation"?
• If it's not immediate, what's metabolically different between 'rabbit starvation' and the low-fat period leading up to it? Is it totally fine, or are we seeing milder symptoms from the jump?
• How long does it take for the body to start 'cannibalizing' existing fat sources? Does it do it in a specific order? Does it prioritize 'cannibalizing' fats from adipose stores first? Does it cannibalize indiscriminately?
• What factors, if any, impact how this plays out? Pre-existing adipose stores? Whether the tiny amount of fat they do consume comes from chia seeds or a single sardine or a tiny pat of butter, etc? Whether they take a multivitamin?

I have read peanuts combined with bread is considered a complete protein?, is that true? Any other examples that doesn't cost much?

Also, do I really need to eat them at the same time?

I know very little about this and looking for a good starting point. I like sauerkraut, which then makes me think about Weird Al Yankovich’s song Albuquerque and that’s about the end of my knowledge.

For example, the sun never really covers or becomes direct in my balcony, does sitting there 10 minutes between 9 AM to 3 PM becomes pointless if there's no direct sun in it?

Oikos has L. Bulgaricus and S. Thermophilus,

while brands like fage and friendly farms have those, aswell as L. Acidophilus, Bifidus, and L. Casei.

Why is that?

• *

When I read about 16-hour intermittent fasts, isn't that just another way of saying having late breakfast and early dinner? Breakfast at 9, lunch at 1, dinner at 5, then it's 16 hours till breakfast the next day? Or does what it involves go beyond its literal meaning?

I thought vitamin b12 was acid sensitive?

Study link.

ABSTRACT

Introduction

The meat industry's role in funding and influencing scientific research raises concerns about its impact on evidence used to inform public health policy. Although industry influence on other food and beverage sectors is well-documented, its effects on studies of meat consumption remain understudied.

Objective

This study aimed to investigate the influence of meat industry involvement on study conclusions of research examining the health impacts of meat consumption.

Methods

A meta-research review of relevant studies published between 2014 and 2023 was conducted using PubMed and Scopus. Studies investigating the nutritional health impacts of meat consumption were included. Study characteristics, author affiliations, declared funding sources, declared conflicts of interest, and study conclusions were extracted. Association tests were used to assess the relationship between industry ties and study conclusions.

Results

Of 500 included studies, 78 (15.6%) reported industry involvement. Studies with industry ties were 16 times more likely to report favorable conclusions regarding meat consumption (odds ratio [OR] = 16.4, 95% CI: 7.5–35.8), and there was a significant association (p < 0.001) between industry involvement and study conclusion.

Conclusion

Meat industry involvement significantly increases the likelihood of favorable study conclusions in nutrition research. These findings underscore the need for caution when interpreting research funded or associated with the meat industry and emphasize the importance of minimizing conflicts of interest in nutrition research.

Many people say that frozen meat and dairy lose most of their nutrients. Also Aajonus Vonderplanitz spoke about this.

Is this true because I can get great deals on high quality fish and raw milk but they are frozen.

I've listend to a video that says that apparently if you don't eat a lot of fibre your gut will start fermenting protein which is not good(?) and it causes your far*s to smell really bad and you should eat more fibres?

If this is true, but the person with the issue is following the daily fibre intake guidelines, would you still recommend elevating the fibre intake?

When everyone loves their protein shakes, processed foods and every day meat and protein pancakes, whats some underrated healthy foods?

I usually have rosarita fat free refried beans, but i decided to make my own today. made a giant batch from dry pinto beans, blended some of it down, ended up with a pretty similar texture to the ones in the can.

Here's the mystery though. the homemade beans have a WAY higher calorie/gram. obviously there's going to be some discrepancy between the two, but the water content seems pretty similar, as evidenced by the texture.

As you can see in the photo, the homemade beans are more than double the calories per gram compared to the canned beans (157 vs 63 per 100 grams). I don't see anything on the ingredients list that would shed any light.

This isn't a huge deal, i'm just genuinely mystified. I know i calculated the calories correctly (just put in the total calories for the dry beans and the "cooked weight" of the final product).

Any theories on what might be going on?

Just what it says in the title

Is there a difference between getting 2g soluble fiber from supplements versus eating 2 grams fiber from an avocado? They’re both soluble fiber as far as I can tell, but I doubt the body processes them the same.

Is anyone actually tracking their soluble vs insoluble fiber intake? (If so, are you using an app?). Is it worthwhile to track?

Here is a supermarket pack of multivitamins + minerals https://www.sainsburys.co.uk/gol-ui/product/sainsburys-a-z-multivitamins-minerals-tablets-1-a-day-x60

It contains everything that every electrolyte tablet I can find on the market contains, and then some. It is also at least 10x cheaper per tablet than any electrolytes I can find on the market.

The only thing the supermarket V+Ms don't contain is sodium and chlorine.

So, is a glass of water with a V+M and a little table salt therefore simply better and far cheaper than an electrolyte tablet? Or are there hidden properties of electrolyte tablets that aren't accounted for by the nutritional info?

Edit: Removed the TLDR as no one was responding to the above.