Nutrition Diva

Which protein sources are the most filling?

28 Sep 2022

Contributed by Lukas

Adding protein to a meal can keep you full longer. But does it matter which kind? Plus: Is adding sugar to tart fruit any worse for you than eating sw...

Do sweetened breakfast cereals lead to obesity?

21 Sep 2022

Contributed by Lukas

Giving kids sweetened breakfast cereals must increase their future risk of obesity and Type 2 diabetes, right? Actually, maybe not.Nutrition Diva is h...

Are there nutritional benefits to chewing more?

14 Sep 2022

Contributed by Lukas

Chewing more thoroughly can improve your digestion and make your food more nutritious. It can also help with weight loss. Plus: a follow-up question o...

Here’s how artificial sweeteners change your microbiome

07 Sep 2022

Contributed by Lukas

A new study adds to the ongoing debate about artificial sweeteners and whether they help or hurt with weight loss.Nutrition Diva is hosted by Monica R...

Your food questions, answered

31 Aug 2022

Contributed by Lukas

Listeners have questions—about sushi, plums, asparagus, and more. Nutrition Diva has answers.Nutrition Diva is hosted by Monica Reinagel. A transcri...

Should you match your diet to your blood type?

24 Aug 2022

Contributed by Lukas

Should you match your diet to your blood type? A popular diet claims that you need to eat right for your blood type. What’s the evidence?Nutrition D...

Are dairy and fruit a bad combination?

17 Aug 2022

Contributed by Lukas

Some claim that a protein in milk inactivates antioxidants in fruit. Are blueberries and yogurt a bad idea?Nutrition Diva is hosted by Monica Reinagel...

How do vitamin-fortified foods fit into a healthy diet?

10 Aug 2022

Contributed by Lukas

Are the vitamins and minerals that are added to processed foods an important source of nutrients or are they surplus to requirements? Plus: are dehydr...

Prunes: How many are too many?

03 Aug 2022

Contributed by Lukas

Don't miss last week's episode where I talk about how you should eat if you are looking to lose fat and gain muscle at the same time. Here's a link: h...

Can you lose fat and gain muscle at the same time?

27 Jul 2022

Contributed by Lukas

Conventional wisdom tells us to eat less to lose fat and eat more to gain muscle. How should you eat if you want to do both at the same time?Don't mis...

Are some calories more fattening than others?

20 Jul 2022

Contributed by Lukas

There's a heated debate going on right now about whether calories matter when it comes to weight loss. Is weight loss an issue of food quality or quan...

Stop trying to micromanage your nutrients

13 Jul 2022

Contributed by Lukas

Nutrition Diva wades in to settle a marital squabble about how to take your calcium.Nutrition Diva is hosted by Monica Reinagel. A transcript is avail...

This is your brain on blueberries

06 Jul 2022

Contributed by Lukas

A new study finds that daily blueberry consumption may help improve your cognitive abilities. But the researchers left one important question unanswer...

The class action suit against Beyond Burger, explained

29 Jun 2022

Contributed by Lukas

Plaintiffs have a beef about the protein claims being made by a leading vegan burger company.  Here’s what they’re upset about.Nutrition Diva is ...

Test your summer nutrition smarts (Reissue)

22 Jun 2022

Contributed by Lukas

Test your summer nutrition savvy with this true/false quiz!Nutrition Diva is hosted by Monica Reinagel. A transcript is available at Simplecast.Have a...

Does the food matrix really matter?

15 Jun 2022

Contributed by Lukas

Food is more than just a collection of nutrients. In this episode, we explore how the format of the food matrix affects its nutritional value.Nutritio...

When do probiotic supplements make sense?

08 Jun 2022

Contributed by Lukas

US consumers are spending 3 billion dollars a year on probiotic supplements. Are they getting a good return on investment?Nutrition Diva is hosted by ...

Fighting back against an obesogenic environment

01 Jun 2022

Contributed by Lukas

Everywhere we go, we are bombarded by food marketing and encouraged to overeat. But resistance is not futile.Nutrition Diva is hosted by Monica Reinag...

What to do if you can’t find baby formula

25 May 2022

Contributed by Lukas

As increasingly desperate parents are unable to find infant formula, DIY recipes are circulating online. Here’s why that’s not a good idea. Plus, ...

Indian Gooseberry: New uses for an ancient medicine

18 May 2022

Contributed by Lukas

A traditional Ayurvedic preparation is giving cholesterol drugs a run for their money.Nutrition Diva is hosted by Monica Reinagel. A transcript is ava...

How (not) to give nutrition advice

11 May 2022

Contributed by Lukas

Some advice for those who want to help their friends and family eat healthier. And some tips for those just starting out on the healthy eating journey...

Vegetables are useless against heart disease? Please.

03 May 2022

Contributed by Lukas

A new study concludes that eating vegetables does nothing to reduce your risk of heart disease. The real story is a bit different. Download the Nutrit...

Does the MIND Diet Support Brain Health?

26 Apr 2022

Contributed by Lukas

Can an experimental diet keep your brain healthy as you age? Nutrition Diva takes a closer look at the evidence to support the MIND diet.Nutrition Div...

Zero Waste Cooking with Rosanne Rust

19 Apr 2022

Contributed by Lukas

Rosanne Rust, registered dietitian and author of the new book Zero Waste Cooking for Dummies shares strategies for reducing food waste, both before an...

Your Nutrition Questions, Answered

13 Apr 2022

Contributed by Lukas

Will eating before exercise ruin the benefits? Will a collagen shake boost your recovery? Is expensive olive oil worth the extra money? Could my suppl...

How Much Water Do You Really Need To Drink?

05 Apr 2022

Contributed by Lukas

Staying hydrated is obviously important. But you may be surprised to find out how much water it takes.A transcript is available at Simplecast.com.Chec...

The Big 8—Should You Avoid These Common Food Allergens?

29 Mar 2022

Contributed by Lukas

Is there any reason to avoid foods that are common allergens even if you're not allergic to them? Just how common are the most common food allergies? ...

The Candida Diet: Separating Fact from Fiction

22 Mar 2022

Contributed by Lukas

You'll find a confusing mix of true and false information about candida diet and nutrition online. Let’s sort fact from fiction. Read the transcript...

Does Insulin Resistance Lead to Binge Eating?

15 Mar 2022

Contributed by Lukas

Does insulin resistance lead to binge eating or is it the other way around? Nutrition Diva looks into what researchers have found about Binge Eating D...

The Best Foods for Healthy Skin

08 Mar 2022

Contributed by Lukas

Can collagen supplements reduce wrinkles? How does the microbiome affect the skin? Find out what to eat to keep your skin looking its best.Read the tr...

Can These Snack Bars Replace Your Cholesterol Meds?

01 Mar 2022

Contributed by Lukas

Some new "functional food" products offer an alternative for those who can't or won't take medication to control cholesterol. What's in these products...

Counting Calories: the 4-4-9 Myth

22 Feb 2022

Contributed by Lukas

The calorie counts on many low-carb foods appear to vastly understate the actual calorie count. Are you actually eating more calories than you think? ...

The Latest Research on Auto-Immune Disease and Vitamin D

15 Feb 2022

Contributed by Lukas

New research suggests that regular Vitamin D supplements lower the risk of auto-immune disease in older people. Should you start taking it? Read the t...

What to Do When Medications Cause Weight Gain

08 Feb 2022

Contributed by Lukas

1 in 5 Americans takes a prescription medication that can cause weight gain as a side effect. What do patients and doctors need to know about obesogen...

The Episode You Wrote: Listener Q&A

01 Feb 2022

Contributed by Lukas

This week, Nutrition Diva answers some of your questions! Can you get vitamin E from lotion? Is rinsing quinoa really necessary? Are sprouts a good so...

How Does Plant-Based Chicken Compare to Real Chicken?

25 Jan 2022

Contributed by Lukas

The category of plant-based meats continues to expand, with a growing number of chicken alternatives. What are the made out of any how do they stack u...

Can Nutrition Heal Your Thryoid?

18 Jan 2022

Contributed by Lukas

A controversial diet called the Auto-Immune Protocol is purported to help with Hashimoto's thyroiditis and other auto-immune conditions. Clinical Nutr...

Do Food Dyes Cause Hyperactivity?

11 Jan 2022

Contributed by Lukas

Are artificial food dyes really safe? What's the link between food dyes and ADHD? Nutrition Diva looks into the facts behind food dyes. Read the compa...

Proof That Healthy Habits Turn Back the Biological Clock

04 Jan 2022

Contributed by Lukas

We all hope that eating better and getting some exercise will keep us healthier for longer, but now a new study shows exactly how much good habits can...

Let's Talk Nutrition New Year's Resolutions

28 Dec 2021

Contributed by Lukas

To celebrate the new year, Nutrition Diva host Monica Reinagel joins a panel of Quick and Dirty Tips experts to discuss New Year's Resolutions and wha...

Should You Use Artificial Sweeteners When You’re Pregnant?

21 Dec 2021

Contributed by Lukas

A new study finds that using artificial sweeteners during pregnancy is linked to higher BMIs for the kids. But does this have anything to do with the ...

553 - Enjoy the Holidays without Wrecking Your Diet

14 Dec 2021

Contributed by Lukas

The holidays are a time for indulgence. Here are three strategies that can help you enjoy holiday eating without throwing all your healthy habits unde...

The Bright Line: Diet or Disordered Eating?

07 Dec 2021

Contributed by Lukas

Bright Line Eating claims that you can achieve permanent weight loss by following four simple rules. What's the science to support this approach? Is B...

Will Fermented Vegetables Increase Your Cancer Risk?

30 Nov 2021

Contributed by Lukas

Fermented vegetables like kimchi offer the nutritional benefits of veggies plus a probiotic bonus. But some research suggests that they increase the r...

How Does Fake Meat Affect Your Microbiome?

23 Nov 2021

Contributed by Lukas

New plant-based meat alternatives look, cook, and taste more like actual meat than ever before. But are these highly processed foods really better for...

5 Ways to Save Yourself from Overeating this Thanksgiving

16 Nov 2021

Contributed by Lukas

Thanksgiving is not a day to diet, but with a few tricks up your sleeve, you can avoid ending up as stuffed as the turkey. Nutrition Diva explains. Ch...

Should We Settle for Fat but Fit?

09 Nov 2021

Contributed by Lukas

A new study argues that getting fit is more important than losing weight. But must it be one or the other? Read the companion article on Quick and Dir...

Can the Food Compass Point You in the Right Direction?

02 Nov 2021

Contributed by Lukas

A new scoring system called the Food Compass attempts to crunch every plus and minus of a food into a single number. Will navigating by the Food Compa...

Eggs and Oat Bran: The Cholesterol-Fiber Paradox

26 Oct 2021

Contributed by Lukas

If cholesterol from food doesn't affect blood cholesterol levels, why does eating soluble fiber reduce cholesterol? Nutrition Diva explains this appar...

Nutrition Diva's Rules for Snacking

19 Oct 2021

Contributed by Lukas

You'll find lots of healthier snack options on the shelf. But how healthy are they really? Can a processed snack food ever really be considered health...

Can Zynamite Help You Build Muscle?

13 Oct 2021

Contributed by Lukas

There's a new patented ingredient on the market—Zynamite—that promises to boost cognitive function and athletic performance. The Nutrition Diva lo...

Why Do We Know So Little About This Essential Nutrient?

28 Sep 2021

Contributed by Lukas

What is choline, and why do we know so little about this essential nutrient? The Nutrition Diva walks through the latest research on choline, who need...

534 - How Getting Sleep Can Reduce Food Cravings (Reissue)

21 Sep 2021

Contributed by Lukas

There's a connection between sleep and hunger. Getting better quality sleep may help with appetite, cravings, and ultimately, weight loss. Read the tr...

What is Vitamin U?

14 Sep 2021

Contributed by Lukas

Vitamin U isn't a true vitamin, but this compound found in cabbages may still have health benefits. Nutrition Diva explains what vitamin U is, what it...

How Fitness Trackers Sabotage Weight Loss

07 Sep 2021

Contributed by Lukas

Many people use diet and activity trackers to log their food intake and exercise. But it seems to be backfiring. Nutrition Diva explains this paradox....

Is Watermelon Seed Flour Good for You?

31 Aug 2021

Contributed by Lukas

Watermelon seed flour is a new arrival on the health food scene. You'll find recipes for using it on Paleo diet blogs. But how does it compare to oth...

Midlife Weight Gain: Don't Blame Your Metabolism

24 Aug 2021

Contributed by Lukas

New research suggests that a slowing metabolism is not to blame for midlife weight gain. So what is? MentionedHow to get more protein with fewer calo...

How Fiber Builds Stronger Bones

17 Aug 2021

Contributed by Lukas

Prebiotics can already boost digestive, metabolic, and immune health. Nutrition Diva breaks down how they can also help strengthen bones and prevent b...

The Truth About Pandemic Weight Gain

10 Aug 2021

Contributed by Lukas

According to media reports, weight gain during the pandemic averaged 25 to 30 pounds. But how reliable are these reports? And why does it matter? Nutr...

How to Get Your Partner to Eat Healthy

03 Aug 2021

Contributed by Lukas

Dr. Rachel Vanderbilt of the Relationship Doctor podcast explains why partners aren't always supportive of our efforts to eat healthier -- and what to...

What's the Healthiest Kind of Rice?

27 Jul 2021

Contributed by Lukas

Short-grain vs. long-grain vs. basmati vs. brown rice. What are the nutritional differences between all the different types of rice? Nutrition Diva ex...

Superfood Alert: What's a Pili Nut?

20 Jul 2021

Contributed by Lukas

The pili nut is the latest aspirant to superfood glory. What's in this exotic nut and how does it compare to other nuts? Nutrition Diva digs in. Read ...

Foraging for Fun and Nutrition

13 Jul 2021

Contributed by Lukas

Walking is great exercise, but it can also be an opportunity to gather nutritious foods. Nutrition Diva talks with foraging expert John Kallas about w...

Do Adaptogens Protect You From Stress?

06 Jul 2021

Contributed by Lukas

Adaptogens are plant-based ingredients that are said to protect against the harmful effects of excessive stress. But do they really do anything or is...

Nutrition Around the World: Filipino Cuisine

29 Jun 2021

Contributed by Lukas

Registered dietitian-to-be Levin Dotimas talks to Nutrition Diva about the nutritional and cultural aspects of Filipino cuisine. The fourth in our ser...

Is Leaky Gut a Legitimate Diagnosis?

22 Jun 2021

Contributed by Lukas

Registered dietitian and digestive health specialist Tamara Duker Freuman joins Nutrition Diva to sort through the facts and fictions surrounding inte...

Is Eating Local Really More Sustainable?

15 Jun 2021

Contributed by Lukas

Proponents of eating local often claim that it is a more sustainable way of eating. But is it really? Nutrition Diva reviews new research that attempt...

Is Homogenized Milk Bad for You?

08 Jun 2021

Contributed by Lukas

How does the homogenization process affect the health properties of milk? Is unhomogenized milk better for you? Nutrition Diva gets to the bottom of t...

Healthier Junk Food?

01 Jun 2021

Contributed by Lukas

What if we could make our favorite snacks and sweets healthier? Wouldn’t it be great if we could eat the foods we love without the consequences? Two...

Nutrition Around the World: Japanese Cuisine

25 May 2021

Contributed by Lukas

Registered dietitian Miho Hatanaka joins the Nutrition Diva to talk about Japanese food, culture, and nutrition. The third in an ongoing series on nut...

Is Coffee Good or Bad for You?

18 May 2021

Contributed by Lukas

Does caffeine have any negative effects? Is caffeine actually good for you? How much caffeine should you have in a day? Nutrition Diva tells all.  Ne...

Can Natural Sunscreens Protect Your Skin?

11 May 2021

Contributed by Lukas

Several plant oils and nutritional supplements have been promoted as natural sunscreens. How much skin protection do they provide? What are the safes...

What Are Postbiotics?

04 May 2021

Contributed by Lukas

Postbiotics refers to the metabolic byproducts of those probiotic bacteria, which seem to be responsible for many of the beneficial effects of probiot...

Your Diet and Dopamine (According to Neuroscience)

27 Apr 2021

Contributed by Lukas

Can you raise your dopamine levels with diet? Do low dopamine levels cause cravings? Will dopamine fasting help you kick food addiction? Monica talks ...

Why Weight Loss Is Harder for Some than Others

20 Apr 2021

Contributed by Lukas

For some people, faulty hunger signals make weight loss especially difficult. Treating appetite dysregulation could be a game-changer in the fight aga...

What the Heck is Seitan? Is It Healthy?

13 Apr 2021

Contributed by Lukas

What is seitan, and what's it made of? How do you use it? Is it good for you? Find out whether meat substitute one to try or one to skip? Read the tra...

Busted: 2 Persistent Myths About Eating and Your Metabolism

06 Apr 2021

Contributed by Lukas

Does eating more frequently boost your metabolism or cause you to burn more calories? Will going too long between meals cause you to go into starvatio...

Nutrition Around the World: Colombian Cuisine

30 Mar 2021

Contributed by Lukas

In the latest installment of our series on global cuisine, dietitian Sandra Arévalo joins me to talk about the nutritional aspects of traditional Col...

Why You Need More (Not Less) Phytic Acid in Your Diet

23 Mar 2021

Contributed by Lukas

Phytic acid is often referred to as an "anti-nutrient" because it can block the absorption of minerals from foods. But phytic acid also has many posit...

Is Your Calorie Counter Lying to You? (Reissue)

16 Mar 2021

Contributed by Lukas

Whether it's the number of calories on the Nutrition Facts label or the readout on your Fitbit, chances are those calories counts are wildly inaccurat...

611 - 3 Ways the Pandemic Helped us Eat Better

09 Mar 2021

Contributed by Lukas

There's no doubt pandemic restrictions have affected our eating habits in ways both good and bad. We've all heard enough about the "quarantine 15," so...

610 - Nutritional Supplements You Don't Need (And Some You Do)

02 Mar 2021

Contributed by Lukas

Nutritional supplements are a $122 billion dollar industry and the majority of adults take at least one. Yet most research shows them to be of little ...

609 - Why 'Nothing' Matters in Nutrition Research

23 Feb 2021

Contributed by Lukas

We tend to pay more attention to research studies when they find something that works. But we learn just as much from what doesn't work. Greg Lopez of...

608 - Do Produce-Saver Products Really Keep Food Fresh Longer?

16 Feb 2021

Contributed by Lukas

A variety of products claim to keep produce fresh longer by absorbing ethylene gas. Preventing food waste is important, but do these products really w...

607 - Is Sourdough Bread Better for You?

09 Feb 2021

Contributed by Lukas

Many people assume that sourdough must be more nutritious than regular bread. But is there any science to support that assumption?Check out all the Qu...

606 - Nutrition Around the World: Indian Cuisine

02 Feb 2021

Contributed by Lukas

Vandana Sheth, author of My Indian Table and a registered dietitian, explains how nutritional guidelines based on Western dietary patterns can be adap...

605 - Beating Type 2 Diabetes with Beneficial Bacteria

26 Jan 2021

Contributed by Lukas

Type 2 diabetes affects about one in ten adults and anti-diabetic medications are the fourth most commonly prescribed medications. Could the bacteria ...

604 - Is It Time to Stop Taking Fish Oil?

19 Jan 2021

Contributed by Lukas

Despite a recent decrease in the number of people taking it, fish oil supplements remain the third most popular nutritional supplement. But just how f...

603 - Do Low-Carb Diets Really Boost Your Metabolism?

12 Jan 2021

Contributed by Lukas

A new analysis suggests that low-carb diets cause you to burn more calories and lose weight. But the details tell a different story. Read the transcri...

602 - Is Dried Fruit Good for You?

05 Jan 2021

Contributed by Lukas

Is dried fruit as healthy as fresh? Is it healthy for people with diabetes? For toddlers? What are the healthiest dried fruits? Read on for answers to...

357 - Cool Weather Nutrition Tips (Reissue)

22 Dec 2020

Contributed by Lukas

How to tweak your meals and menus to keep your nutrition up as the mercury dips. Read the full transcript here: http://bit.ly/1RSWl2p New to Nutrition...

600 - Facts About Trans Fats (and Their Replacements)

15 Dec 2020

Contributed by Lukas

Read the transcript. Check out all the Quick and Dirty Tips shows. Subscribe to the newsletter for regular updates. Join the conversation on Facebook ...

599 - Why Am I So Hungry Before My Period?

08 Dec 2020

Contributed by Lukas

It's common to experience an increased appetite or cravings for certain foods before your period. Understanding what's going on in your body and brain...

598 - Do Artificial Sweeteners Cause Heart Disease?

01 Dec 2020

Contributed by Lukas

A new study links diet soda consumption to increased risk of heart disease. You don't necessarily have to give up your favorite artificially-sweetened...

597 - What's the Best Time to Eat Dessert?

24 Nov 2020

Contributed by Lukas

How long after dinner should you eat dessert? Is it best to eat it with your meal or wait a couple of hours? Turns out timing isn't the most important...

596 - Making Meat Without Animals? Yes, It's Possible

17 Nov 2020

Contributed by Lukas

The future is (almost) here! New technology will allow us to produce real meat without breeding, feeding, or slaughtering any animals. Paul Shapiro, t...

595 - Are Beans a Protein or Carbohydrate?

10 Nov 2020

Contributed by Lukas

Most vegetarians consider beans to be a protein food. But most beans are much higher in carbohydrates than protein. Should we think of beans as a prot...

594 - How Sleep Affects Weight Gain—A Sleep Expert Explains

03 Nov 2020

Contributed by Lukas

Many people have more difficulty sleeping when they reach midlife, which is also when they start to see their weight creeping up. Sleep medicine speci...

593 - Does Elderberry Protect Against Colds and Flu?

27 Oct 2020

Contributed by Lukas

As we head into cold and flu season, you might wonder whether your immune system could use a little boost. How does the research on elderberry syrup s...

592 - Is Soy Healthy or Harmful?

20 Oct 2020

Contributed by Lukas

Is soy healthy or harmful? There's lots of conflicting info. Monica puts the soy hype into perspective with the latest scientific research. Read the t...