Tag: Food matrix

The amount of nutrients listed on a nutrition label isn't always the amount your body can utilize; for instance, studies show that carotenoid absorption can be up to five times higher from supplements than from raw carrots. This discrepancy is explained by understanding what is bioaccessibility in nutrition, a concept that describes a crucial first step in nutrient assimilation.

From a purely thermodynamic standpoint, a calorie is a unit of energy, but within the human body, its effect is far from equal. The quality of your calories, not just the quantity, is a critical factor influencing metabolism, satiety, and overall health outcomes.

Recent studies have revealed a surprising fact: the number of calories listed on a bag of nuts may be significantly higher—up to 26% higher in some cases—than the amount your body actually absorbs. This discrepancy is a result of the nuts' fibrous structure, which prevents full digestion and absorption of their fats.

The global nutraceutical market was valued at over $580 billion in 2024, reflecting a growing consumer interest in products that promise health benefits beyond basic nutrition. However, this leads many to question if these concentrated nutrient sources can truly replace whole foods. Nutrition science is clear: while supplements can address specific gaps, they are not a viable substitute for the foundational nutrition provided by a balanced, whole-food diet.

For decades, dietary guidelines recommended limiting saturated fat from dairy to improve heart health. However, emerging research into the so-called dairy fat paradox suggests that full-fat dairy may not carry the same risks as other saturated fat sources and could even be beneficial.

According to a 2017 study published in the journal *Nutrition & Diabetes*, researchers found that Irish people who ate a lot of cheese did not have higher cholesterol levels than those who ate little to no cheese. This counter-intuitive finding highlights the complex question: does dairy mess with cholesterol, or is the relationship more nuanced than we've been led to believe?

A 2019 study published in *Cell Metabolism* showed participants on an ultra-processed diet consumed about 500 more calories daily and gained weight compared to those on a minimally processed diet. This research suggests people may absorb more calories from processed food.

While most supplements contain isolated, synthetic nutrients, a food grown supplement is created by cultivating nutrients within a whole-food medium, mirroring how they appear in nature. This unique process ensures the body recognizes and absorbs the nutrients more efficiently, often resulting in higher bioavailability.

According to the USDA, an ounce of almonds contains approximately 160 calories, but research shows not all of that energy is used by the body. This illustrates a fundamental concept in nutrition: **does bioavailability affect calories**? The answer reveals that the number on the nutrition label is often just an estimate, not a guarantee.

While cheese is often linked to high saturated fat, some studies suggest its unique 'food matrix' may mean it doesn't negatively impact LDL cholesterol as much as previously assumed. So, is cheese bad for LDL cholesterol, or can it fit into a heart-healthy diet when consumed wisely?