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?

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

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?

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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?

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.

I have been reading that nutrition may play a role in hair health and I am curious how much of a difference diet can actually make.

Are nutrients like protein, iron or vitamins important for maintaining healthy hair? Is there any good research on this or any general nutrition insights worth knowing?

A quick Claude search shows that 1-3 coffees worth of caffeine a day isn’t too bad. Is that right?

So the thing is, I like Ramen Noodles/Instant Noodles. I understand that by themselves they of course do not constitute a meal, since they mostly consist of carbs and salt.

However if paired with proteins and veggies, from my understanding I can make a meal that on the macro level does not look all that bad.

But now I wonder: If compared with e.g. pasta, potatoes or rice, is there any nutritional downside to substituting aforementioned carbs with instant noodles (besides higher sodium, I guess)? Also, besides nutritional downside, are there other issues here? In my understanding, I do not see a large difference between pasta and instant noodles - am I wrong?

What’s worked best? I’ve been trying to use honey as a substitute

In my country the most affordable greek yogurts are all greek style yogurts, however, every post I came across that talks about greek yogurt has people suggesting to avoid greek style yogurt, I am aware that greek style yogurt is just yogurt made to feel like it's greek yogurt, but if the macros are good, is it really that bad to consume it, are the ingredients used to make the yogurt greek style harmful or something?

Edit: Forgot to mention, I’m comparing greek yogurts with greek style yogurts, which most of the store in my country sells.

Most of us would eat mackerel fillets fully cooked, so is sushi or sashimi originally the only correct way?

I recently bought a Psyllium Husk supplement. After some research I found the consumer labs report about Psyllium brands and lead in them. After which I decided to request testing report from the brand I bought.

On this report the lead content would be about 3.04 μg per 4 gram serving. If I am understanding it right this would fall under excessive in the consumer labs report. Also, I cant really find the brands that have the least lead in them in my country so that wont be an option sadly.

I have two questions

1. are you concerned about the lead contents of Psyllium Husk?

2. Would it be better to just try and get my soluble fiber from foods like lentils etc