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# Thinking Nutrition

For the latest nutrition research and controversies

## Sitemaps

- [XML Sitemap](https://www.thinkingnutrition.com.au/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Weighing in on the best diet for weight loss](https://www.thinkingnutrition.com.au/best-diet-weight-loss/) - In the search for the solution to the growing waistlines of Australians, many popular diets have been tried and eventually discarded. So what is the best diet for weight loss? There are literally hundreds of dieting books and programs to choose from, with many popular ones substantially departing from mainstream nutrition and medical advice. So
- [About polycystic ovary syndrome](https://www.thinkingnutrition.com.au/about-pcos-polycystic-ovary-syndrome/) - Polycystic ovary syndrome (PCOS) is one of the most common problems affecting women of child-bearing age. Learn why PCOS is a serious problem for women and how dietary and lifestyle changes can help manage and potentially even reverse many health and fertility problems associated with this condition. PCOS is a health problem that can affect
- [Are collagen supplements legit or just Insta influencer fairy dust?](https://www.thinkingnutrition.com.au/collagen-supplements/) - Collagen: from erasing wrinkles, easing joint pain and even ‘healing your gut’ – is there anything this super supplement can’t do? I explore what science says about those claims.
- [Does a 'cancer cure diet' really exist?](https://www.thinkingnutrition.com.au/cancer-cure-diet/) - A published review of 13 ‘anti cancer’ diets has arrived at the unsurprising conclusion that there is a lack of solid evidence to support a benefit for any of them, and a real risk of harm from malnutrition from several of them. When a person is told they have cancer, a common reaction can be
- [That Sugar Film: sugar, sugar everywhere, but not a grain to be seen](https://www.thinkingnutrition.com.au/that-sugar-film-review/) - If you’re someone who likes to buy up big at the candy bar before seeing a film, then a word of warning about That Sugar Film: this story of one man’s 60-day sugar binge is guaranteed to leave your choc top melted in your hand and your box of Maltesers left unopened. Sugar is today’s
- [Explainer: overweight, obese, BMI – what does it all mean?](https://www.thinkingnutrition.com.au/overweight-obese-bmi-explained/) - Australians are getting fatter and there’s no dispute over how this increasing weight is affecting our health. Different methods of assessing body fat can give different interpretations of just how much excess weight a person is carrying, but all methods point in the same direction when applied over time. The most common measure of body
- [Is organic food a better choice?](https://www.thinkingnutrition.com.au/is-organic-food-a-better-choice/) - Is organic food more nutritious, healthier and tastier than conventional produce? I delve into the scientific research behind those health and nutrition claims.
- [Why you crave junk food after a sleepless night](https://www.thinkingnutrition.com.au/crave-junk-food/) - A sleepless night can easily find a person craving junk foods the next day. Now a new study has figured out just what is going on in the brain to drive this.
- [Plant-based diets a plus for diabetes risk](https://www.thinkingnutrition.com.au/plant-diets-diabetes/) - Healthy eating guidelines strongly feature plant-based foods at their core for good reasons. Now research has found that following a mostly plant-based diet is linked to a lower risk of developing type 2 diabetes. Plant-based foods are consistently linked with good health. But not all plant-based foods could be considered healthy – sugar being a shining
- [Lemon water: is it worth the squeeze or just sour hype?](https://www.thinkingnutrition.com.au/lemon-water/) - Starting your day with a glass of lemon water claims to improve digestion, detoxify your body, and even promote weight loss. But does it live up to the hype?
- [The pros and cons of “going Paleo”](https://www.thinkingnutrition.com.au/pros-cons-paleo-diet/) - The Paleolithic (Paleo) diet has surged into prominence as one of today's popular dietary trends. Based on the premise that we need to eat a diet that’s as close as possible to that of our hunter gatherer ancestors, it is heavy on lean animal foods like meat and fish, along with eggs, fruit, vegetables and
- [Toxic headlines vs wholesome broccoli](https://www.thinkingnutrition.com.au/broccoli-is-good-for-you/) - A funny thing happened to me last week: a blog post I wrote went viral. Wait, I need to amend that. What I really meant was a blog post headline I wrote went viral. Last week was a big week on the interwebs for me. A little blog post I wrote titled Broccoli is bad
- [This is your brain on blueberries](https://www.thinkingnutrition.com.au/your-brain-on-blueberries/) - What’s blue, round, sweet, grows on a bush and can boost your brain power? If you answered blueberries, you would be correct.
- [From bro science to real science: navigating the protein supplement maze for maximum gainz](https://www.thinkingnutrition.com.au/protein-supplements-for-muscle-gainz/) - Do you need protein supplements if you’re serious about the gainz? I explore protein and muscle growth and see what research says about protein supplements.
- [Steam, boil or fry? How cooking affects nutrient losses from foods](https://www.thinkingnutrition.com.au/nutrient-losses-food/) - Raw food eating is one of today’s hottest dietary trends. So does this mean you should pause and think twice before obliterating the nutrients in your food every time you cook it? Fear not – on the scales of health, there is little to be concerned about.
- [New guidelines for managing IBS with diet](https://www.thinkingnutrition.com.au/managing-ibs-diet/) - For sufferers of irritable bowel syndrome (IBS), newly published guidelines for managing IBS with diet support the use of several different approaches. Irritable bowel syndrome (IBS) is a common gastrointestinal disorder affecting between 5 and 15 percent of people. Symptoms of IBS include abdominal bloating, pain, flatulence, diarrhoea and altered bowel habits. The condition can
- [Creatine loading shows promise in diabetes](https://www.thinkingnutrition.com.au/creatine-loading-diabetes/) - Use of the popular sports supplement creatine has shown promise in a small-scale clinical trial in helping people with diabetes get their blood sugar under control. Creatine is a popular nutritional supplement widely used across many sports. Creatine occurs naturally in the body, and is found mostly in muscle tissue. Creatine is a normal part
- [Who needs to use protein supplements?](https://www.thinkingnutrition.com.au/protein-supplements/) - The protein and amino acid supplement market is big business. Bars, shakes, giant tubs of powder and specialist amino acid supplements dominate supplement shelves. But the decision to use protein supplements is based more on slick marketing claims than anything else; protein supplements offer few real performance benefits that an athlete’s normal diet isn’t already delivering.
- [Exercise changes our desire for unhealthy foods](https://www.thinkingnutrition.com.au/exercise-healthy-eating/) - Physical activity is promoted for its benefit on fitness and helping burn up excess kilojoules. Now scientists are beginning to unravel secondary benefits it could have by dampening activation of brain regions that drive our desire for less-healthy high-kilojoule foods. Physical activity has many health benefits and is a cornerstone of lifestyle advice to help
- [An irritable bowel could be mind over matter](https://www.thinkingnutrition.com.au/ibs-mindfulness/) - A behaviour change program focused on learning to stay present in the moment and to let thoughts and feelings go has shown promise in treating symptoms of irritable bowel syndrome. Irritable bowel syndrome (IBS) is a common gastrointestinal disorder with symptoms ranging from abdominal bloating, pain, flatulence, diarrhoea and altered bowel habits. The cause of IBS
- [Arthritis relief: can collagen supplements help?](https://www.thinkingnutrition.com.au/collagen-supplements-for-arthritis/) - Collagen supplements are on trend, especially for skin health. Now I dig deeper into how they could benefit joints, especially for people with arthritis.
- [Apple cider vinegar: miracle elixir or marketing mirage?](https://www.thinkingnutrition.com.au/apple-cider-vinegar-miracle-elixir-or-marketing-mirage/) - Apple cider vinegar claims to treat diabetes, melt away waistlines and even clean your toothbrush. I look behind the apple cider trend to see what science says.
- [Hangover cures: does anything work?](https://www.thinkingnutrition.com.au/hangover-cures/) - Can you cure a hangover? I look at what causes a hangover and explore what science has to say about all those supposed ‘hangover cures’.
- [Collagen supplements: a promising aid in tendon repair](https://www.thinkingnutrition.com.au/collagen-tendon-repair/) - Can tendon-targeted collagen supplements help with tendon repair? I delve into the science and discuss the potential benefits of these specialised supplements.
- [Nut allergies: causes, consequences and emerging treatments](https://www.thinkingnutrition.com.au/nut-allergies/) - Nut allergies are one of the most common types of food allergy seen in children and adults. In this post, I look at the causes and consequences of nut allergies plus profile the emerging treatment of oral immunotherapy.
- [Hypothyroidism and Hashimoto’s disease: what role for diet?](https://www.thinkingnutrition.com.au/hypothyroidism-hashimotos-disease/) - The Internet is awash with all sorts of dietary advice for how a person with hypothyroidism should eat. In this post, I explore just what a ‘hypothyroid diet’ really is.
- [Drink tea, stay healthy and carry on](https://www.thinkingnutrition.com.au/tea-health-benefits/) - A growing field of research is showing that tea has a role to play in reducing the risk of many chronic diseases. And on top of that, a good cup of tea has a real calming and relaxing effect. So put the kettle on, sit back, and relax, as I explore the health benefits of tea.
- [How gut bacteria control your weight](https://www.thinkingnutrition.com.au/gut-bacteria-weight/) - The gut microbiota is the hottest of hot research fields today. The microbes that inhabit our intestine are more than passive freeloaders living off the food we eat. With a thriving mix of beneficial bacteria, our gut microbiome can keep us healthy.
- [Magnesium: foods, functions and supplemental forms](https://www.thinkingnutrition.com.au/magnesium/) - Magnesium is a key mineral in our body. In this article, I outline the key functions of magnesium, the health conditions where it is thought to play a role, as well as critique the different supplemental forms.
- [The science of soy: health, harms and hyperbole](https://www.thinkingnutrition.com.au/soy-health-harms-hyperbole/) - Soy is one of the most polarising of foods. To help you make sense of the conflicting messages about soy, I dig deeper into some of the key health areas linked to eating soy foods.
- [Diet changes improve depression outlook](https://www.thinkingnutrition.com.au/diet-improves-depression/) - A review of diet study trials finds that positive dietary changes can reduce symptoms of depression, but less of a benefit is seen in addressing symptoms of anxiety.
- [Inflammation: the good, the bad and the ugly](https://www.thinkingnutrition.com.au/inflammation/) - Got inflammation? I explain what exactly inflammation is, what causes it and importantly: what role diet and lifestyle habits play in treating inflammation.
- [Nutrition for healthy ageing: combating sarcopenia and inflammageing](https://www.thinkingnutrition.com.au/nutrition-for-healthy-ageing/) - I explore the role of nutrition as part of healthy ageing which can help protect against age-related diseases, muscle loss and inflammation.
- [Broccoli is bad for you, like, really toxic bad](https://www.thinkingnutrition.com.au/broccoli-bad-for-you/) - As a case-study into how we can become needlessly fearful of eating many foods, I will show how by selectively citing some scientific research and blowing it all out of context, you can build a case for any food being 'toxic'
- [How hot is too hot for a drink?](https://www.thinkingnutrition.com.au/hot-tea-cancer/) - There is a credible link between drinking hot beverages such as tea and coffee and the risk of oesophageal cancer. For the first time, researchers have been able to answer the question of just how hot, is too hot?
- [Fruit: the healthy sugar hit](https://www.thinkingnutrition.com.au/fruit-healthy-sugar-hit/) - Today's blog post is from guest dietitian blogger Alexandria Hoare. Alex outlines a compelling case of why you should ignore the populist hype of 'sugar hating' and get on board getting more of it in your diet in the way nature intended - through fruit. The benefits of fruit What do apples, pears and oranges
- [Bariatric surgery: risks and benefits explained](https://www.thinkingnutrition.com.au/bariatric-surgery-risks-benefits/) - Rates of overweight and obesity continue to rise year by year, now effecting over 60% of Australian adults. With this rise in weight, so too do rates of related diseases such as diabetes, cardiovascular diseases, respiratory dysfunction, infertility, depression and cancer also rise. Diet, physical activity and lifestyle changes are considered the fundamentals to weights
- [Fine-tuning healthy eating guidelines for individual needs](https://www.thinkingnutrition.com.au/healthy-eating-guidelines/) - Healthy eating guidelines give excellent guidance on the best type of dietary pattern to follow for optimal health and disease prevention. But what if you need to avoid certain foods or food groups because of health concerns or personal preferences? In today's blog, Dr Glenda Bishop gives sound advice on how, with some flexibility, you
- [Hyperactive kids? Don't blame sugar](https://www.thinkingnutrition.com.au/hyperactive-kids-sugar/) - The connection between sugar and hyperactivity is one of the most popular food-behaviour myths going around, yet it is one that has been well and truly busted by science. Where there’s sugar, there must be hyperactive kids – or so says conventional wisdom. Science says otherwise. Any parent would tell you that seeing children fuelling
- [Is it time to shine for vitamin D?](https://www.thinkingnutrition.com.au/vitamin-d-health/) - Vitamin D is attracting more than its fair share of attention in both the scientific and public spotlight. Long known for its role in keeping bones healthy, there is a growing list of health benefits being linked to this so called 'sunshine vitamin'. The list of disease candidates is long and includes diabetes, cardiovascular disease,
- [The user’s guide to intermittent fasting](https://www.thinkingnutrition.com.au/intermittent-fasting/) - Intermittent fasting is currently one of the world's most popular health trends. Learn what intermittent fasting is, how to do it, and what the evidence says about the extensive list of health claims made about it
- [Coffee and its surprising health benefits](https://www.thinkingnutrition.com.au/coffee-health-benefits/) - Forget about the latest superfood trend, coffee is where it is at. In this article I look closer at the science behind the health benefits of coffee to help you justify your caffeine habit.
- [Keep calm and stop hatin' on bacon](https://www.thinkingnutrition.com.au/red-meat-cancer-risk/) - In November of 2015, The World Health Organization released a report investigating how likely red meat and processed meats are to cause cancer. The Internet promptly exploded with headlines proclaiming ‘How your steak is giving you cancer’ and ‘Bacon is as bad for you as smoking’. Taking a step back from the attention-grabbing headlines, the
- [Nightshade vegetables: health hazard or nutritional powerhouse?](https://www.thinkingnutrition.com.au/nightshade-vegetables/) - Nightshade vegetables: friend or foe for your health? I look at the evidence for and against any health harms from eating nightshades.
- [Spicing up diabetes treatment with cinnamon](https://www.thinkingnutrition.com.au/cinnamon-diabetes-treatment/) - Cinnamon is a popular spice, promoted for its ability to control blood sugar levels in diabetes. Clinical trials using cinnamon in diabetes though have mostly been small in number and haven’t always shown a positive benefit. With more clinical trials recently published, a new scientific review is painting a more positive picture of how this
- [NAD booster supplements: can they turn back the ageing clock?](https://www.thinkingnutrition.com.au/nad-supplements-ageing/) - NAD, NMN and NR supplements are claimed to boost energy, fight ageing and extend lifespan. I break down the hype to see if the claims stand up to scrutiny.
- [Pay attention if you want to lose weight](https://www.thinkingnutrition.com.au/mindful-eating/) - Attentive eating is a hot topic in nutrition research. A recent review of the research to date finds that mindful eating can be a powerful behaviour change in helping with weight loss. Diets come and go, yet few offer any real long-term solution for weight loss and weight maintenance. An overall change in lifestyle and
- [Superfoods: more like a supermyth](https://www.thinkingnutrition.com.au/superfoods-supermyth/) - 'Superfoods' is a widely used catch-all phrase used in the marketing of exotic (and normally expensive) fruits and vegetables. But just what exactly makes a food ‘super’?
- [The Paleo diet: does it have a role in the management of diabetes?](https://www.thinkingnutrition.com.au/paleo-diet-diabetes/) - The Paleo diet is today's hottest dietary trend. It's all about eating primal to mirror our cavemen ancestors as a way to optimal health. Like any popular fad, there is both truth and fiction to the claims made about the diet, but amongst all the noise, there could be some merit in trying the Paleo
- [Chocolate and its many health benefits](https://www.thinkingnutrition.com.au/chocolate-health-benefits/) - Need to justify your chocolate habit? Scientific research now confirms how much dark chocolate is good for your heart, mind and sports performance.
- [Dark chocolate: the next hot sports supplement?](https://www.thinkingnutrition.com.au/dark-chocolate-sports-supplement/) - In the search for performance improvements in exercise, researchers are now casting their eye over the growing benefits of dark chocolate. The known health benefits of this tasty treat may even translate into improved athletic performance as well. There has been much scientific (and public) interest in the potential health benefits of dark chocolate. Dark chocolate
- [The alkaline diet delusion](https://www.thinkingnutrition.com.au/alkaline-diet/) - Alkaline diets offer loads of health benefits - you just need to ignore all we know about how human physiology works. I explore what's behind the alkalising trend.
- [The weird way that body posture changes taste](https://www.thinkingnutrition.com.au/body-posture-changes-taste/) - Did you know that standing up while eating can change taste perception, temperature sensation and even how much is eaten? Welcome to the weird world of taste.
- [Beware the nutrition expert](https://www.thinkingnutrition.com.au/beware-nutrition-expert/) - When it comes to food and health, we are all our own experts on eating. This is as it should be. Being an expert on one's own eating preferences though does not make one a nutrition expert.
- [Commercial baby foods come up short](https://www.thinkingnutrition.com.au/commercial-baby-foods/) - A detailed survey of commercial baby foods has found that many do not measure up in meeting the dietary needs of an infant when weaning, compared to what breast milk or home-made foods can provide. The introduction of solid foods is an important stage in the development milestones of an infant. Commercial infant foods are
- [Caffeine and conception: navigating the coffee in pregnancy dilemma](https://www.thinkingnutrition.com.au/caffeine-coffee-conception-pregnancy/) - Is coffee safe to drink during pregnancy? I cover the research and recommendations around coffee and caffeine for women who are pregnant or planning pregnancy.
- [Inactivity a greater heart disease risk to women than excess weight](https://www.thinkingnutrition.com.au/heart-disease-women/) - There is a lot of focus put on the effects of excess weight on heart health. Yet being physically active is just as important in protecting against heart disease, especially once a woman gets beyond 30 years of age. How a person chooses to live their life has the biggest impact on their long-term health.
- [Antioxidant supplements no help in preventing heart disease](https://www.thinkingnutrition.com.au/antioxidant-supplements-heart-disease/) - A comprehensive scientific review has concluded that a range of popular vitamin and antioxidant supplements fail badly in showing any evidence that they can help cut the risk of heart disease. Cardiovascular disease (CVD) is a major cause of death in developed countries and is largely influenced by food and lifestyle choices. CVD is an
- [Being active improves cancer survival odds](https://www.thinkingnutrition.com.au/activity-improves-cancer-survival/) - Evidence continues to grow that physical activity after a cancer diagnosis is linked to a better cancer survival outlook. Being physically active is now recognised as a potent ‘cancer-preventing’ habit. Some estimates link regular physical activity to as much as a 20 to 40% lower risk of colon and post-menopausal breast cancer and a potential
- [Eat vegetables to live longer](https://www.thinkingnutrition.com.au/eat-vegetables-live-longer/) - Fruits and vegetables are good for you. A major review has now shown just how good they are in adding years and health to your life. Perhaps the secret to life is to just eat vegetables to live longer.
- [Lifestyle keys to preventing bowel cancer](https://www.thinkingnutrition.com.au/preventing-bowel-cancer/) - Bowel cancer is one form of cancer where diet and lifestyle choices play a big part in determining a person’s risk of being diagnosed with it. Medical researchers have now put some hard numbers to how much this cancer can be prevented by following specific lifestyle recommendations. Bowel cancer (also called colorectal or colon cancer)
- [How much does it cost to eat healthy?](https://www.thinkingnutrition.com.au/cost-to-eat-healthy/) - The abundance of cheap unhealthy food has meant that there is a perception that there is a higher cost to eat healthy. But does it really cost more to eat healthy? A systematic review of direct cost comparisons between healthy and unhealthy diets has indeed found that a healthy diet does cost more, but the
- [Diet clues to surviving cancer](https://www.thinkingnutrition.com.au/diet-clues-surviving-cancer/) - Eating well is an important part of reducing a person’s risk of cancer. When it comes to dietary choices for people who have survived cancer, key themes surface showing that a healthy diet is just as important. Thanks though to earlier detection and improved treatments, more and more people are surviving a cancer diagnosis and
- [Are carbohydrates trying to kill you?](https://www.thinkingnutrition.com.au/carbohydrates-trying-to-kill-you/) - Last week, a major study came out apparently calling into question current advice about carbohydrate and fat recommendations. The Internet and media organisations went into meltdown with claims that too many carbohydrates could be sending you to an early grave. Scrolling past the headlines (and actually reading the paper) gave a healthy dose of boring because what makes for a healthy diet has changed little.
- [10 tips on how to spot a fad diet](https://www.thinkingnutrition.com.au/how-to-spot-a-fad-diet/) - Diets. They are oh so tempting with their promises of quick, easy and sustainable weight loss. And for the hardened dieter, there is never a lack of new options to replace last month’s failed diet. Now, I’m the first to admit that advice of eating healthier and getting more active isn’t going to connect with
- [Collagen supplements: the science behind the health benefits](https://www.thinkingnutrition.com.au/collagen-supplements-health/) - Collagen supplements are all the rage, yet there is good science behind the hype. I explore the science and plausible mechanisms of why it can be good for your skin and joints.
- [Can keto cure cancer?](https://www.thinkingnutrition.com.au/keto-diet-cancer/) - Can keto cure cancer? Of all the claims made about this diet, this is the standout one and is the topic that I cover here.
- [How do the plant-based milks compare?](https://www.thinkingnutrition.com.au/plant-based-milks/) - Cow’s milk is under siege from the alt-milks of soy, oat, almond, coconut, rice and many others. In this post, I look at how these challengers stack up against cow’s milk.
- [Got iron? Foods, functions and insufficiencies](https://www.thinkingnutrition.com.au/iron-deficiency/) - Iron deficiency is the world’s most common nutritional disorder. In this post, I explore the functions of iron, its sources and how deficiency is diagnosed and treated.
- [Dairy causes inflammation and the Easter Bunny is real](https://www.thinkingnutrition.com.au/dairy-causes-inflammation/) - 'Dairy causes inflammation' is a popular catch cry in the 'alternative health' sphere that I hear oft repeated. The scientific evidence shows the opposite though, with dairy having significant anti-inflammatory action.
- [Seed oils are not ‘toxic’: separating fact from fiction](https://www.thinkingnutrition.com.au/seed-oils-are-not-toxic-separating-fact-from-fiction/) - Are seed oils really that bad for us? I look at those ‘toxic’ health warnings about seed oils and spoiler alert: it’s all a load of rubbish.
- [Five ways to cut your risk of bowel cancer](https://www.thinkingnutrition.com.au/bowel-cancer-risk/) - Bowel cancer ranks as one of Australia’s most common cancers, especially for people aged over 50. This is one form of cancer where diet and lifestyle choices play a big part in changing a person’s risk of developing it. That makes it a good news story because lifestyle factors are changeable. Here I outline the
- [Lifestyle a powerful influence on breast cancer risk](https://www.thinkingnutrition.com.au/lifestyle-breast-cancer-risk/) - There is much we know about how diet and lifestyle can influence the risk of a woman developing cancer. Now a new study has found that adopting many of the broad cancer prevention guidelines can cut a woman's breast cancer risk by a third. In what equated to the most important report ever published on dietary
- [Are raw food claims overcooked?](https://www.thinkingnutrition.com.au/raw-versus-cooked-food/) - Eating only raw foods has emerged as a popular dietary trend. Proclaiming an emotive health message, it is enough to make you think twice before next adding heat to your food. But fear not – on the scales of health, there is little to tip the balance in either direction. Raw food advocates claim cooking
- [Green tea: hype over substance for weight loss](https://www.thinkingnutrition.com.au/green-tea-weight-loss/) - Green tea is an increasingly popular weight loss supplement. A comprehensive review of the clinical evidence though has found that a person’s bank balance is probably the only thing that will get lighter by buying these supplements or consuming foods and drinks that have it added to them. Green tea is a popular beverage with
- [Sugar-sweetened drinks: public enemy number one for weight gain](https://www.thinkingnutrition.com.au/sugar-sweetened-drinks-weight-gain/) - The evidence linking sugar-sweetened drinks and weight gain has been growing for many years. Now the most comprehensive review to date has firmly laid the blame for these drinks as being a major culprit for weight gain. Drinking too many drinks high in sugar is clearly not a good thing to do if someone was
- [Olive oil still reigns supreme](https://www.thinkingnutrition.com.au/olive-oil-health-benefits/) - Hot off the press, some just published research to add to a very long list of health benefits of olive oil. This time showing its benefits in improving LDL cholesterol and blood glucose in healthy individuals. I'm really only blogging about this as a means for commentary as I'm asked so often about coconut oil (technically it's a fat,
- [Could your greengrocer hold the secret to happiness?](https://www.thinkingnutrition.com.au/fruits-vegetables-happiness/) - Eating fruits and vegetables are good for your health in so many different ways. Now in the first major scientific study of its kind, eating more of these powerhouse foods has been linked to substantial increases in people’s happiness levels. Fruits and vegetables have an abundance of health benefits. But it's not from lack of
- [Reason for people with diabetes to go nuts for nuts](https://www.thinkingnutrition.com.au/diabetes-nuts-health/) - Including almonds as a regular part of meals or as a snack has many health benefits for people at risk of diabetes. Nuts are a healthy addition to any diet. Even though nuts are high in fat, most of this is the healthy monounsaturated and polyunsaturated types. Nuts are also a good source of protein,
- [Making the case for a switch to water](https://www.thinkingnutrition.com.au/water-lose-weight/) - Sugar-sweetened beverages are now clearly linked with weight gain. Cutting back on these types of drinks is a cornerstone of dietary advice. Nutrition scientists have now found that when sugar-sweetened drinks are replaced with water, there is a clear benefit in less long-term weight gain. Drinking too many drinks high in sugar is plainly not
- [Holiday times a major culprit for weight gain](https://www.thinkingnutrition.com.au/holiday-weight-gain/) - Weight gain over an adult life is a slow insidious process. Rather than being a gradual weight gain spread evenly over the year, obesity researchers have now pinpointed the danger zone periods of the year. These shorter 'danger zone' times explain the majority of weight gained by adults each year. Holiday weight gain is a
- [Cancer survivors do best when following prevention guidelines](https://www.thinkingnutrition.com.au/cancer-survivors-guidelines-eating/) - There is much we know about how diet and lifestyle can influence the risk of a person developing cancer. Now, for the first time, the effectiveness of cancer prevention guidelines have been applied to cancer survivors with promising results that should make any cancer survivor sit up and take note. In the most important report
- [Water overload in sport: who is at risk?](https://www.thinkingnutrition.com.au/water-overload-hyponatremia/) - Is it possible to drink too much water during endurance exercise? The answer is definitely 'yes'. Water overload (hyponatremia) is a potentially life-threatening condition. Read on to learn who is at risk and what you can do to prevent it. Hyponatremia occurs when the sodium concentration in the blood drops to a dangerously low level.
- [Treating gestational diabetes with a high blood pressure diet](https://www.thinkingnutrition.com.au/gestational-diabetes-diet/) - A diet first designed to help treat high blood pressure has shown some promising results in improving pregnancy outcomes in women with gestational diabetes. Gestational diabetes (GDM) is a form of diabetes that occurs during pregnancy, affecting around 8 percent of all pregnancies. The high blood sugars from the diabetes can result in the developing
- [Does the best quality medical research make the news?](https://www.thinkingnutrition.com.au/medical-research-news/) - Medical research can make for attention-grabbing headlines. But a recent audit of the types of medical studies making it into the media has found that lower-quality research is more likely to feature. News coverage of medical research ranks high for public interest for the potential new treatments and cures it promises. But looking past attention-grabbing
- [Crazy in the coconut oil: those ‘heart health’ claims need therapy](https://www.thinkingnutrition.com.au/coconut-oil-heart-health/) - Coconut oil has had a meteoric rise in popularity thanks to its ‘superfood’ marketing angle. One of the big claims made about its ‘heart health’ benefits has been called into question by a recent review of the scientific evidence. Coconut oil certainly is attracting a lot of attention for its many claimed health benefits. Many
- [Peanut allergy treatment works well when started early](https://www.thinkingnutrition.com.au/treatment-peanut-allergy/) - Showing even more promise in effectively managing the serious condition of peanut allergy, new research shows that exposure therapy treatment for peanut allergies may work even better if it is given to children earlier. Peanut allergy is a condition now affecting almost 3 in every 100 children. It is also one of the most severe food
- [Eating your way to longer telomeres](https://www.thinkingnutrition.com.au/diet-telomeres-ageing/) - Telomeres are the protective cap at the end of DNA which protects our chromosomes. The length of telomeres shortens with age which raises the intriguing possibility that telomere length forms a key part of the ageing process. Now scientists are looking into how much diet can influence telomere length. Telomeres are one of today’s hottest
- ['Autism diets' lack clear evidence of benefit](https://www.thinkingnutrition.com.au/autism-diets-benefit/) - Parents of children with autism often try diet changes or supplements to help improve the condition. A new review concludes that there is little solid evidence that any work. In children with autism, a variety of gastrointestinal problems and associated symptoms have been often reported which has led to the popularising of a variety of
- [Lifestyle keys to cutting dementia risk](https://www.thinkingnutrition.com.au/lifestyle-dementia-risk/) - You may have seen some recent press around a book ('Grain Brain') written by a US neurologist with the claim that eating grains (and most carbohydrate foods in general) are a major culprit in causing dementia, depression, ADHD and headaches. What the book boils down to is yet another variation of a high-fat, low-carbohydrate, gluten-free,
- [Weight loss supplements loosen dietary control](https://www.thinkingnutrition.com.au/weight-loss-supplements/) - People who take weight loss supplements are less likely to control other areas of their diet – a well-described psychological effect known as moral licensing. Weight loss supplements are big business despite most of them having little evidence to support their miraculous weight-loss claims. Fat burners, fat blockers, metabolism boosters, and appetite suppressants – these
- [Antioxidant supplements not a good training aid](https://www.thinkingnutrition.com.au/antioxidant-supplements-sport/) - Exercise has many health benefits, and one of the ways it achieves this is by the oxidative stress it places on the body. Now new research has found that athletes who take high doses of antioxidant supplements can impair the training adaptations from the beneficial stress which exercise causes. For active people, regular training is
- [Busting weight loss myths](https://www.thinkingnutrition.com.au/weight-loss-myths/) - The realm of weight loss is one where beliefs and myths abound. It seems everyone from the public to expert dietitians have views and beliefs around the causes of obesity, with these not always being supported by good science. Coming from a firm scientific evidence footing, an eminent group of 20 respected obesity researchers scoured
- [Coffee powers endurance sports](https://www.thinkingnutrition.com.au/coffee-endurance-sport/) - Caffeine is a popular performance-enhancing supplement taken by both recreational and elite sportspeople. A recent clinical trial has found that getting a caffeine hit from regular coffee is just as effective on sports endurance as popping caffeine tablets. The world of sports supplements is dominated by over-priced, over-hyped, and mostly ineffective pills and potions. There
- [Food allergies and intolerances explained](https://www.thinkingnutrition.com.au/food-allergies-intolerances-explained/) - Food allergies and food intolerances are two very separate things, yet are easily confused. Knowing the differences between them determines how best to diagnose and treat them. A true allergy involves activation of the body's immune system and usually occurs immediately after exposure to the food causing the allergy. Only 5 per cent of people
- [What drives us to eat more?](https://www.thinkingnutrition.com.au/what-drives-us-to-eat/) - It is the question that underpins the search to find an answer to the obesity problem: what drives us to eat? No matter what a person’s genetic profile, environment or activity levels, eating more food than what the body needs to meet its energy demands results in just one outcome: weight gain. Pervasive food marketing
- [Hot chocolate: a tasty brain booster](https://www.thinkingnutrition.com.au/hot-chocolate-tasty-brain-booster/) - A new study, published in the high profile journal Hypertension, has given a tantalising hint into how cocoa, found in drinks like hot chocolate, may protect against cognitive decline. As we age, the body does not perform as well as it did in our youth. Declining brain function, which is termed cognitive impairment, is probably
- [Can't find time to exercise? The solution is in front of you](https://www.thinkingnutrition.com.au/find-time-to-exercise/) - Being more active is a goal of most people. Despite best intentions though, a busy life can make it seem just all too hard to find time to exercise on top of all the other demands of life. Now new research has given some clear pointers to just where people 'find the time' to fit
- [Eating slowly, eating less](https://www.thinkingnutrition.com.au/eating-slowly/) - Eating food slowly and fully is advice most of us have heard while growing up. It is adults though that should be paying heed to this advice with new research showing that the advice is true: eating slowly can help to reduce over-eating. The advice seems credible: eat slowly so that you have a chance
- [Chocolate cake guilt predicts unhealthy eating habits](https://www.thinkingnutrition.com.au/chocolate-cake-guilt/) - Any research involving chocolate cake is sure to grab the public's attention. Now some serious chocolate cake research has found that how a person feels about chocolate cake, be it chocolate cake guilt or celebration, can predict how healthy their behaviours are and how likely they are to lose weight. With health and nutrition stories
- [The key dietary patterns for health](https://www.thinkingnutrition.com.au/dietary-patterns-health/) - One of the largest ever scientific reviews looking at associations between food and beverages and the risk of diet-related disease has reinforced the fundamental nutrition keys and dietary patterns for good health. Diet plays a big part in health. As the typical western diet moved to more overly refined and energy dense foods, rates of
- [Foods that make you feel full](https://www.thinkingnutrition.com.au/foods-that-make-you-feel-full/) - What makes a person feel full is not just how much food they've eaten, but also the type of food. Now scientists have attempted to rank a variety of foods for how well they can subjectively and objectively make a person feel full. It is a sad state of life for many in Western countries that
- [Portion distortion and how it makes us overeat](https://www.thinkingnutrition.com.au/serving-sizes-overeating/) - The larger the serving size of food, or the container it comes in, the greater likelihood a person will eat more of it. This effect, called portion distortion, can easily lead to passive over-consumption and with that, real increases in the risk of obesity and its connected diseases. It has been a fascinating field of
- [How do the different dietary approaches for type 2 diabetes compare?](https://www.thinkingnutrition.com.au/diabetes-diet/) - Diabetes is a major public health problem. Each day, 280 Australians will be diagnosed with diabetes with the total number of people in this country with either diabetes or a condition of pre-diabetes standing now at a staggering 3.2 million. Type 2 diabetes is by far the most common form of diabetes and is leading
- [Will magnesium supplements improve your sleep quality?](https://www.thinkingnutrition.com.au/magnesium-supplements-sleep/) - Suffering from poor sleep? Is a magnesium supplement the answer to your problem? Here I look at the latest evidence for magnesium and sleep
- [Training your brain to eat healthy](https://www.thinkingnutrition.com.au/brain-training-eating-healthy/) - The idea that it is possible to retrain the brain from switching its desire for unhealthy junk food to healthy food has been put to the test, and with positive results. People are not born with an innate desire to eat hot chips, pizza and cake – it is something that develops over time in
- [Soup satisfies a hungry appetite](https://www.thinkingnutrition.com.au/soup-satisfies-hungry-appetite/) - True hunger is a rare experience for most people in the developed world. What people typically experience are feelings of desire for particular foods or a need to feel ‘full’. And the key to feeling full could be as simple as a bowl of soup. Satiety is the term scientists use to mean the feelings
- [Juicing vs eating your fruit and veg](https://www.thinkingnutrition.com.au/juicing-vs-eating-fruit-vegetables/) - Juicing fruit and vegetables is a popular way to get a get a quick ‘health fix’, but does come with the downside that they are less filling than eating the solid foods in the first place.
- [Thinking of detoxing? The pros and cons of detox diets](https://www.thinkingnutrition.com.au/detox-diets-pros-cons/) - Detox or liver cleansing diets have been around for many years. With amazing claims of rapid and easy weight loss, improved health, together with a heavy dose of Hollywood celebrity endorsement, it is no wonder these diets are in the public spotlight. The case for detox diets shouldn't just be based on personal testimonials, so
- [Diet vs exercise: what's more important for weight loss?](https://www.thinkingnutrition.com.au/diet-vs-exercise-weight-loss/) - Searching for the best way to lose weight? Should the emphasis be on diet, or can the solution be found in the gym? Well, the answer lies somewhere in between. In the red corner of the weight-loss title fight, sits the dieting contender. On the surface, dieting would appear to have the edge, because no
- [The new world of nutrigenomics where genes dictate our diet](https://www.thinkingnutrition.com.au/nutrigenomics/) - Is the key to eating for good health written in our genes? Should it be our genes that dictate what we eat, rather than dietary guidelines? Welcome to the brave new world of nutrigenomics which attempts to answer these questions. Guest dietitian blogger and nutritional genomics expert Melissa Adamski outlines where science currently is at
- [“You can’t stop at one” – how salt promotes passive overeating](https://www.thinkingnutrition.com.au/salt-promotes-overeating/) - Saltiness is a taste that can be very desirable in foods. When combined with fat, salt can override the normal ability of fat to promote a feeling of fullness, leading to passive overconsumption. This could explain why salty, high-fat snack foods are so moreish. Weight gain is a complex issue. But there is little doubt that
- [Why do we regain weight?](https://www.thinkingnutrition.com.au/weight-regain/) - It’s a simple question which has stumped obesity researchers for decades: why do most people who diet to lose weight, regain it? A drop in metabolism gets the most blame, but the hidden culprit could simply be an increase in appetite. Losing weight is easy; keeping the weight off is the hard part. No need to
- [Probiotics show promise in managing radiotherapy side-effects](https://www.thinkingnutrition.com.au/probiotics-radiotherapy/) - Bowel problems are a common side-effect from cancer radiotherapy targeted to the abdomen region. Probiotic supplements appear to have a favourable benefit in lessening these problems. Radiotherapy is an effective treatment for certain types of cancers, but like any cancer treatment, it is not without its side effects. Depending on what part of the body
- [Why weight loss may be a good thing to cut pre-eclampsia risk](https://www.thinkingnutrition.com.au/preeclampsia-weight-loss/) - A recent review of the research field on body fatness and pre-eclampsia risk has added more evidence for how these two factors are linked together. Pre-eclampsia is a serious complication of pregnancy seen as high maternal blood pressure, protein in the urine and severe fluid retention. Pre-eclampsia is the most common complication of pregnancy, affecting
- [Had your 8 glasses of water today? Time to bust this myth](https://www.thinkingnutrition.com.au/glasses-of-water-myth/) - If I had to nominate one pervasive myth in nutrition, it would be the popular advice that we should drink at least eight glasses of water a day. Of course our bodies need water, otherwise we would die from dehydration. But the amount needed is extremely variable and depends on a person’s body size, physical
- [Eating: what memories are made of](https://www.thinkingnutrition.com.au/eating-memories-appetite/) - The memory of what we believe we have eaten in a recent meal is now considered an important part of regulating our appetite and hunger. What drives us to desire food is a complex mix of hormones, psychology and physiology. One new research frontier being explored is how our recent memory of what we have
- [Can’t keep weight off? Blame your hunger hormones](https://www.thinkingnutrition.com.au/weight-gain-hunger-hormones/) - Losing weight is hard, but holding onto hard fought gains can be even harder. Weight regain is faced by almost all successful weight losers, resulting in the need to turn to yet another variation of the dieting, exercising and self-denial merry-go-round ride. New research has now found that people who successfully lose weight, only to
- [New dietary guidelines for Australians released](https://www.thinkingnutrition.com.au/new-dietary-guidelines-australia/) - Today marks the release of the revised Australian Dietary Guidelines. So what has changed since the last update in 2003? Very little in the way of the main recommendations, but the evidence base for the guidelines has grown stronger. The revised dietary guidelines represent a potent set of recommendations targeted at promoting health, reducing obesity,
- [Caffeine shows promise in Parkinson’s disease](https://www.thinkingnutrition.com.au/parkinsons-disease-caffeine/) - A novel study just published in the journal Neurology has found that people with Parkinson’s disease given a daily dose of caffeine gained improvements in their movement symptoms. Medical researchers have known for some time that people who drink coffee have a lower risk of developing Parkinson’s disease, but such observations cannot prove if there
- [Obesity can reshape our sense of taste](https://www.thinkingnutrition.com.au/obesity-sense-taste/) - As surprising as it may sound, for some people the problem of weight gain may lie right on the tip of their tongue. There are many things that can influence a person’s desire for food. When given a choice between foods, the desire to choose one food over another is closely linked to taste and
- [Food is killing you](https://www.thinkingnutrition.com.au/food-is-killing-you/) - Food is killing you. All of it. But we have to eat, so what should you really worry about on your plate? Saturated fat? Trans fatty acids? Gluten? Sugar? Fructose? Or carbohydrates in general? The ever-talented Glenn Cardwell blogs today on how little you should heed the latest dire health warnings of how 'Component X'
- [How using chopsticks can be good for your health](https://www.thinkingnutrition.com.au/using-chopsticks-good-for-health/) - The glycaemic index of a food can show a large degree of natural variability. Now food scientists have observed that something as simple as using chopsticks can change the way a food is eaten and from that, its glycaemic index. After a meal containing carbohydrate (such as bread, rice, pasta, fruit or even sugar), blood glucose
- [An apple a day brings more apples your way](https://www.thinkingnutrition.com.au/apple-health/) - Shopping on a full stomach is sensible advice to prevent buying up big on foods that you don't need. Now scientists have taken this idea further by showing that what a person eats before they shop can influence what they buy. It is age-old advice that it is best not to grocery shop on an empty stomach
- [Diet changes that can help manage an irritable bowel](https://www.thinkingnutrition.com.au/diet-ibs/) - People suffering from irritable bowel syndrome (IBS) can find symptom relief with a variety of dietary changes. Results from a new trial show that no one fixed approach will work for everyone, but there is merit in taking the principles behind the spectrum of dietary options and adapting to ‘what works’ for a person. Irritable bowel
- [Probiotics show promise in protecting bones](https://www.thinkingnutrition.com.au/probiotics-protect-bones/) - In this very first proof-of-concept study, a simple intervention such as taking a daily probiotic appears to offer promise in slowing down bone loss in older women.
- [Self-monitoring key to weight loss success](https://www.thinkingnutrition.com.au/self-monitoring-weight-loss/) - Weight-loss programs focused on positive behavioural changes typically include self-monitoring of diet, physical activity and body weight as a cornerstone component. The effectiveness of self-monitoring in these programs has undergone close scientific scrutiny. Many programs that aim to promote weight loss through gradual lifestyle changes incorporate behaviour-change strategies such as self-monitoring as a key element. Self-monitoring
- [Eating secrets that keep weight off after menopause](https://www.thinkingnutrition.com.au/menopause-weight-loss/) - Staving off gradual weight gain throughout life is tough, and is even tougher for women after menopause. Recent research into the eating habits of post-menopausal women has given insight into effective ways to combat this. For women, menopause is a time in their life where changes in hormones make it more likely they will gain
- [Meal replacement products under the spotlight](https://www.thinkingnutrition.com.au/meal-replacement-products/) - Meal replacement products are certainly all the rage in the weight loss industry at the moment, with new products emerging on a regular basis into what has become a very crowded marketplace. So what exactly are these products, do they work, and are they a viable alternative to just eating less food but choosing healthier
- [Green light for nuts during pregnancy](https://www.thinkingnutrition.com.au/nuts-during-pregnancy/) - Avoiding peanuts during pregnancy is a common precaution that many expecting mothers take even though current public health recommendations show there is no need for this. New research just published in the Journal of Allergy and Clinical Immunology not only endorses the safety of eating nuts during pregnancy, but links peanut exposure to less allergies
- [Fast eating a health hazard](https://www.thinkingnutrition.com.au/eating-fast/) - Eating food slowly seems like good advice. But why could it better for you to slow down at the dinner table? Maybe because new research finds that fast eaters are at greater risk of weight gain and metabolic disease. The advice seems credible: eat slowly so that you have a chance to feel full before
- [The cheat meal and how weekend cheaters weigh less](https://www.thinkingnutrition.com.au/weekend-cheat-meal/) - For those following a strict diet to lose weight, a new study proposes that there may just be merit in the idea of a weekend cheat meal in loosening the bonds of food self-control. Making concerted dietary changes and having them stick long term to help with weight loss is tough. Just how many people fall
- [Is gluten sensitivity real?](https://www.thinkingnutrition.com.au/gluten-sensitivity/) - Going ‘gluten free’ is one of the hottest dietary trends at the moment. Now a new study has cast further doubt into if self-diagnosed 'gluten sensitivity' is related to gluten at all.
- [What we can learn from the world’s long-lived people](https://www.thinkingnutrition.com.au/lifestyles-long-lived-people/) - How is a person to make sense of the conflicting nutrition messages that they read and hear about each day? Sugar is toxic. Wheat is the devil incarnate. We are designed to eat like our Palaeolithic ancestors. Glycaemic index is the key to health. Carbohydrates cause weight gain. Intermittent fasting is the best way to
- [Secrets to beating overeating at buffets revealed](https://www.thinkingnutrition.com.au/overeating-buffets/) - Resisting the temptation to take the lure of an all-you-can-eat buffet as a personal challenge is enough to test the willpower of even the most nutrition-conscious person. Now scientists have found that the order you put food on your plate can influence the likelihood of what other foods you’ll follow up with. Buffets are a
- [Kids with ADHD at higher risk of becoming obese and inactive teens](https://www.thinkingnutrition.com.au/adhd-obesity/) - If you have had close connection to a child with ADHD, then intuition says that all of that unfocussed physical activity should surely translate into a lower body weight. Showing that intuition is not always right, tracking of the health and weight of children with ADHD into adolescence has surprisingly found that these children are at
- [Want healthy kids? Feed them the same as what you eat](https://www.thinkingnutrition.com.au/healthy-kids-eating/) - A major new study has called into question the traditional view that family meal times should be enjoyed together around the dinner table if youngsters are to pick up good eating habits. Having children eat the same foods as grown-ups appears a more important guide to kids developing healthy eating habits. The habit of eating
- [Tips for dealing with a fussy eater](https://www.thinkingnutrition.com.au/fussy-eater-tips/) - Many parents are naturally concerned if their child isn't 'eating their greens'. Almost half of toddlers are considered fussy eaters so the problem is very common. In fact, rather than calling it a 'problem', being a fussy eater should be seen as a normal part of a toddler's development. It is how parents deal with
- [Dietary supplements have few benefits for most people](https://www.thinkingnutrition.com.au/dietary-supplements-benefits/) - A comprehensive review of clinical trials involving a wide range of popular dietary supplements has found that with the exception of vitamin D and omega-3 fatty acids, there is little evidence to support their use in Western countries by the general population. Dietary supplements are big business, with around half of the Australian population using
- [Nutrition guidelines for cancer survivors](https://www.thinkingnutrition.com.au/nutrition-guidelines-cancer-survivors/) - There is a lot we know about the best food and lifestyle choices to help someone lower the risk of developing cancer. But what about once a person has cancer? New nutrition and physical activity guidelines give the best advice for what a cancer survivor should aim for. Thanks to earlier detection and much better
- [Nutrition and exercise mythbusting](https://www.thinkingnutrition.com.au/nutrition-myths/) - Welcome to the Thinking Nutrition blog. The purpose of this blog is to give you the latest nutrition research and controversies discussed in straight forward language, distilling out what you need to know for your better health. To start things off, I'll tackle some common nutrition and exercise myths to put things straight. You can also
- [Why antioxidant supplements are best avoided during cancer treatment](https://www.thinkingnutrition.com.au/antioxidants-cancer-treatment/) - Women with breast cancer who take antioxidant supplements during their chemotherapy or radiotherapy have been found to have higher rates of mortality and cancer recurrence.
- [Gut microbes predict blood glucose response to food](https://www.thinkingnutrition.com.au/gut-microbes-predict-blood-glucose/) - Using an algorithm based on a person's gut microbiome can more accurately predict spiked in blood glucose after a meal compared to a model based on the kilojoule or carbohydrate content of the food.
- [Less eating at night cuts calories](https://www.thinkingnutrition.com.au/eating-at-night/) - Eating less at night time is sensible advice for someone trying to eat less. Now science has given some validity to changing your habits if you think eating at night means you're eating too much. Eating less food at night time is sensible advice for someone trying to lose weight. The reason often given is
- [Lifestyle keys to preventing stroke](https://www.thinkingnutrition.com.au/preventing-stroke-lifestyle/) - Five key healthy lifestyle habits have been linked to a halving of stroke risk in women. The keys to preventing stroke are well within the reach of any person. Stroke is Australia's second biggest killer after coronary heart disease and is a leading cause of disability. It is also one disease where lifestyle plays a
- [Dementia risk linked to how food is cooked](https://www.thinkingnutrition.com.au/food-dementia-risk/) - Over-cooking and blackening food leads to a number of chemical changes in the food. For the first time, scientists have linked some of these chemical byproducts to the rise in age-related dementia risk. Whenever food is cooked, there are always some degree of chemical changes occurring. Many of these changes are positive as they add
- [All hail kale or superfood fail?](https://www.thinkingnutrition.com.au/kale-superfood/) - Kale is the 'superfood' du jour. Is kale a true superfood that leaves all others in its dust, or is it a case of hype over substance? The truth lies in a little from column A and a little from column B. Kale is a leafy green vegetable which is part of the cruciferous vegetable
- [Nuts, seeds and diverticular disease](https://www.thinkingnutrition.com.au/nuts-seeds-diverticular-disease/) - Popular wisdom and well meaning advice recommends that people with the digestive system problem of diverticular disease should avoid small, sharp and hard foods such as nuts, seeds and corn for the risk of inflaming the condition. Research studies now say otherwise, and these foods shouldn't be excluded from the diet, except for when experiencing
- [It's true: hungry shoppers buy more food](https://www.thinkingnutrition.com.au/shopping-when-hungry/) - A scientific study has finally given credence to what many people intuitively know: never go shopping on an empty stomach. Fasting or food deprivation in a restrictive diet is well-known to increase both the quantity and quality of food a person eats when they break their fast or diet. It seems logically then that this
- [Can lack of sleep make you fat?](https://www.thinkingnutrition.com.au/lack-sleep-weight-gain/) - One of the more surprising factors linked to weight gain is lack of sleep. More and more research studies are finding that poor sleep patterns and insufficient sleep are closely linked to weight gain and obesity. And now yet another clinical study has confirmed the growing body of evidence linking inadequate sleep to obesity. The
- [Beating cancer one step at a time](https://www.thinkingnutrition.com.au/beating-cancer-physical-activity/) - Cancer is a big killer of Australians, yet a person has much in their own control in preventing many of these cases of cancer. Being physically activite is one of them and is now recognised as a potent ‘cancer-preventing’ habit. Regular physical activity can reap big rewards in cutting a person's risk of cancer with
- [The 'worried well': supplementing an already healthy diet](https://www.thinkingnutrition.com.au/supplements-healthy-diet/) - Following up from my recent blog post explaining why dietary supplements offer few benefits for most people, new research has found that people who take a mineral supplement actually consume more minerals from their normal diet than non-supplement users. The notion of the 'worried well' is certainly alive and kicking. Vitamin and mineral supplements are
- [Ginkgo biloba no boost for a failing mind](https://www.thinkingnutrition.com.au/ginkgo-biloba-dementia/) - Yet another study has found that ginkgo biloba offers few benefits in protecting the mind against the ravages of Alzheimer’s disease, leading researchers to claim that this is the final nail in the coffin for this popular memory boosting supplement The popular herbal supplement ginkgo biloba has been promoted for many years as a ‘brain
- [Diet drinks can help with weight loss](https://www.thinkingnutrition.com.au/diet-drinks-weight-loss/) - In an important research study just published in the high impact American Journal of Clinical Nutrition, researchers have confirmed that switching from soft drinks in favour of diet drinks or water is an effective way to lose weight. Sugar-laden soft drinks have been consistently linked to weight gain. Both the kilojoule content and also the
- [Counting steps to increase physical activity](https://www.thinkingnutrition.com.au/counting-steps/) - A study comparing how many steps people take each day in different countries has given some insight into what role walking plays in explaining the obesity problem. Counting steps may just be the solution to get people moving more. With so much focus on the food and dieting side of the weight-loss equation, the importance
- [Gaining weight? Don't blame your slow metabolism](https://www.thinkingnutrition.com.au/slow-metabolism-weight-gain/) - Blaming weight gain on a slow metabolism is a common catch cry from many struggling to lose weight. Most people though would be better blaming the food they’re eating, or the exercise they’re not doing, as the real culprit. First, let's consider the term ‘metabolism’. It means the process by which the body converts food
- [Can diet treat ADHD?](https://www.thinkingnutrition.com.au/diet-treat-adhd/) - Following on from my last post dispelling the link between sugar and hyperactivity, today I'll look at the evidence for diet in controlling attention deficit hyperactivity disorder (ADHD) courtesy of a recently published review paper on this area in the journal Pediatrics. ADHD is a condition characterised by excessively inattentive, hyperactive (unusually active or over-active)
- [Cancer prevention: keys to cutting your risk](https://www.thinkingnutrition.com.au/cutting-cancer-risk/) - If you believe that cancer is a disease that strikes from nowhere with very little in your control that can prevent it, then you would be wrong on both counts. Many cases of cancer are considered preventable by simple nutrition and lifestyle changes. When it comes to diet and cancer, it should be no surprise
- ['One diet to rule them all' - The best diet for health](https://www.thinkingnutrition.com.au/best-diet-health/) - How is a person to make sense of the conflicting nutrition messages they read and hear about each day? I could blame no one for throwing their hands up in despair, proclaiming that all nutrition health messages are bunkum because they are always changing. But digging deeper, the basic fundamentals have never really changed. Despite
- [Is adrenal fatigue a thing?](https://www.thinkingnutrition.com.au/adrenal-fatigue/) - Fatigued and stressed? You could have adrenal fatigue – or so the claim goes. I explore the science (mostly the lack of it) of adrenal fatigue.
- [Lectins: exposing the manufactured health scare around these plant proteins](https://www.thinkingnutrition.com.au/lectins-health/) - Lectins are the new dietary bogeyman responsible for all of our modern health ills it seems. The reality is it’s a bunch of nutritional BS. I explore the lectin controversy.
- [Say goodbye to diet debates](https://www.thinkingnutrition.com.au/diet-debates/) - A viewpoint article recently published in the Journal of the American Medical Association, calling for an end to the ‘diet debate’ has certainly resonated with me. Promoting, discrediting, or debating any dietary approach to weight loss serves little benefit. Let me explain why. The scientific jury is now firmly in, with dozens of high-quality, randomised
- [A Christmas Carol of vitamin D deficiency](https://www.thinkingnutrition.com.au/vitamin-d-deficiency/) - In my last blog for the year, I thought I would tie in a Christmas theme and what better way than by unpicking Charles Dickens' A Christmas Carol as a wonderful case study in vitamin D deficiency. Read on for more. A Christmas Carol is a classic tale describing the life of the miserly Ebenezer
- [Is it better to exercise fasted or fed?](https://www.thinkingnutrition.com.au/exercise-fasted-or-fed/) - Is it better to exercise fasted or fed? I look at the scientific evidence behind fasted versus fed exercise.
- [Can you be addicted to food?](https://www.thinkingnutrition.com.au/food-addiction/) - Are you a food, sugar or carb addict? In this blog post, I explore if food addiction really should be seen as the same as that of a drug addiction.
- [Using stealth to eat more vegetables](https://www.thinkingnutrition.com.au/eat-more-vegetables/) - It’s not just in the world of warfare that stealth technology is being employed. The idea of stealth has now been applied to the humble vegetable. Covertly adding puréed vegetables into foods can not only increase the nutritional quality of the meal, but also help reduce the amount kilojoules eaten which is good news for
- [12 steps to writing a best-selling diet book](https://www.thinkingnutrition.com.au/writing-best-selling-diet-book/) - The weight loss industry is big business, with big dollars to be made from how big the population has become. If you’ve been contemplating how you can cash in on the weight loss goldmine, then you’ve come to the right place. Simply follow my 12-step guide to writing a best-selling diet book and you will soon be on the path to wealth and B-grade celebrity status.
- [Thinking Nutrition Podcast](https://www.thinkingnutrition.com.au/thinking-nutrition-podcast/) - Thinking Nutrition is now broadcasting out with its own podcast. Subscribe from where you get your pods (Apple Podcasts, Spotify, Castbox, Podcast Addict, Stitcher and a bunch of others) to get new episodes as they are released directly to your phone.

## Pages

- [Home](https://www.thinkingnutrition.com.au/) - Thinking Nutrition gives you the latest nutrition research in plain language and then translates this into what it means for your health
- [Podcast show notes archive](https://www.thinkingnutrition.com.au/podcast-show-notes-archive/) - E100 Managing IBS with the low-FODMAP diet and probiotics Irritable bowel syndrome (IBS) is one of the most common gastrointestinal complaints. With no one single identified trigger or treatment, IBS can be a minefield for a person to try and get on top of. Diet changes are one area that can have a positive impact
- [Podcast](https://www.thinkingnutrition.com.au/podcast/) - All podcast episodes are available in the player below. Show notes for each episode are underneath the player or click on the "i" symbol when playing the episode. Follow the Thinking Nutrition podcast to get new episodes as they are released by clicking on the 'Follow' button underneath and choosing your podcast service. Or search
- [Media](https://www.thinkingnutrition.com.au/media/) - Nutrition and health are always a hot topic in the media and on social media. With so many conflicting messages, celebrity nutrition gurus, and a good dose of commercial conflict of interest, how do you work out if what you're reading is credible? For over 15 years, I've maintained an active profile in the media. Providing
- [About me](https://www.thinkingnutrition.com.au/about-me/) - My name is Dr Tim Crowe and I’m a career research scientist and educator with most of this spent in the absolutely fascinating, yet always controversial, area of nutrition. That means I’ve got a bunch of geeky letters to put after my name such as BSc(Hons), MNutrDiet and PhD. I’m also a credentialed Advanced Accredited Practising
- [Health and nutrition writer](https://www.thinkingnutrition.com.au/health-nutrition-writer/) - Backed by a 30-year academic teaching and research career in nutrition and health, I now work chiefly as a freelance medical, health and nutrition writer and scientific consultant. You'll also see me active in the media, giving regular TV, radio and newspaper interviews. Whether I am writing for health professionals or the general public, my writing is
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## Categories

- [Other](https://www.thinkingnutrition.com.au/category/uncategorized/)
- [Cancer](https://www.thinkingnutrition.com.au/category/cancer/)
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- [Eating Well](https://www.thinkingnutrition.com.au/category/eating-well-living-well/)
- [Getting Active](https://www.thinkingnutrition.com.au/category/physical-activity/)
- [Inflammation](https://www.thinkingnutrition.com.au/category/inflammation/)
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- [Mediterranean diet](https://www.thinkingnutrition.com.au/tag/mediterranean-diet/)
- [memory loss](https://www.thinkingnutrition.com.au/tag/memory-loss/)
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- [nutrition](https://www.thinkingnutrition.com.au/tag/nutrition/)
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- [nutrition supplements](https://www.thinkingnutrition.com.au/tag/nutrition-supplements/)
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- [obesity](https://www.thinkingnutrition.com.au/tag/obesity/)
- [overeating](https://www.thinkingnutrition.com.au/tag/overeating/)
- [overweight](https://www.thinkingnutrition.com.au/tag/overweight/)
- [paleo diet](https://www.thinkingnutrition.com.au/tag/paleo-diet/)
- [paleolithic diet](https://www.thinkingnutrition.com.au/tag/paleolithic-diet/)
- [Parkinson's disease](https://www.thinkingnutrition.com.au/tag/parkinsons-disease/)
- [PCOS](https://www.thinkingnutrition.com.au/tag/pcos/)
- [peanuts](https://www.thinkingnutrition.com.au/tag/peanuts/)
- [pedometer](https://www.thinkingnutrition.com.au/tag/pedometer/)
- [physical activity](https://www.thinkingnutrition.com.au/tag/physical-activity-2/)
- [pre-eclampsia](https://www.thinkingnutrition.com.au/tag/pre-eclampsia/)
- [pregnancy](https://www.thinkingnutrition.com.au/tag/pregnancy/)
- [prevention](https://www.thinkingnutrition.com.au/tag/prevention/)
- [probiotics](https://www.thinkingnutrition.com.au/tag/probiotics/)
- [satiety](https://www.thinkingnutrition.com.au/tag/satiety/)
- [scales](https://www.thinkingnutrition.com.au/tag/scales/)
- [screening](https://www.thinkingnutrition.com.au/tag/screening/)
- [seeds](https://www.thinkingnutrition.com.au/tag/seeds/)
- [shopping](https://www.thinkingnutrition.com.au/tag/shopping/)
- [sleep](https://www.thinkingnutrition.com.au/tag/sleep/)
- [smoking](https://www.thinkingnutrition.com.au/tag/smoking/)
- [soft drinks](https://www.thinkingnutrition.com.au/tag/soft-drinks/)
- [soup](https://www.thinkingnutrition.com.au/tag/soup/)
- [sport](https://www.thinkingnutrition.com.au/tag/sport-2/)
- [sugar](https://www.thinkingnutrition.com.au/tag/sugar/)
- [sugar sweetened drinks](https://www.thinkingnutrition.com.au/tag/sugar-sweetened-drinks/)
- [superfoods](https://www.thinkingnutrition.com.au/tag/superfoods/)
- [supplements](https://www.thinkingnutrition.com.au/tag/supplements/)
- [taste](https://www.thinkingnutrition.com.au/tag/taste/)
- [vegetables](https://www.thinkingnutrition.com.au/tag/vegetables/)
- [vitamin D](https://www.thinkingnutrition.com.au/tag/vitamin-d/)
- [water](https://www.thinkingnutrition.com.au/tag/water/)
- [weighing](https://www.thinkingnutrition.com.au/tag/weighing/)
- [weight gain](https://www.thinkingnutrition.com.au/tag/weight-gain/)
- [weight loss](https://www.thinkingnutrition.com.au/tag/weight-loss-2/)
- [weight regain](https://www.thinkingnutrition.com.au/tag/weight-regain/)
- [wheatgrass](https://www.thinkingnutrition.com.au/tag/wheatgrass/)
- [raw foods](https://www.thinkingnutrition.com.au/tag/raw-foods/)
- [cooked foods](https://www.thinkingnutrition.com.au/tag/cooked-foods/)
- [nutrient losses](https://www.thinkingnutrition.com.au/tag/nutrient-losses/)
- [cooking](https://www.thinkingnutrition.com.au/tag/cooking/)
- [surgery](https://www.thinkingnutrition.com.au/tag/surgery/)
- [weekend eating](https://www.thinkingnutrition.com.au/tag/weekend-eating/)
- [cheating](https://www.thinkingnutrition.com.au/tag/cheating/)
- [genes](https://www.thinkingnutrition.com.au/tag/genes/)
- [nutritional genomics](https://www.thinkingnutrition.com.au/tag/nutritional-genomics/)
- [DNA](https://www.thinkingnutrition.com.au/tag/dna/)
- [nutrigenetics](https://www.thinkingnutrition.com.au/tag/nutrigenetics/)
- [time](https://www.thinkingnutrition.com.au/tag/time/)
- [television](https://www.thinkingnutrition.com.au/tag/television/)
- [gestational diabetes](https://www.thinkingnutrition.com.au/tag/gestational-diabetes/)
- [DASH diet](https://www.thinkingnutrition.com.au/tag/dash-diet/)
- [women's health](https://www.thinkingnutrition.com.au/tag/womens-health-2/)
- [fruits](https://www.thinkingnutrition.com.au/tag/fruits/)
- [attitude](https://www.thinkingnutrition.com.au/tag/attitude/)
- [behaviour change](https://www.thinkingnutrition.com.au/tag/behaviour-change/)
- [stroke](https://www.thinkingnutrition.com.au/tag/stroke/)
- [dietary patterns](https://www.thinkingnutrition.com.au/tag/dietary-patterns/)
- [wholegrains](https://www.thinkingnutrition.com.au/tag/wholegrains/)
- [glycaemic index](https://www.thinkingnutrition.com.au/tag/glycaemic-index/)
- [organic food](https://www.thinkingnutrition.com.au/tag/organic-food/)
- [sports nutrition](https://www.thinkingnutrition.com.au/tag/sports-nutrition/)
- [protein](https://www.thinkingnutrition.com.au/tag/protein/)
- [consumer health](https://www.thinkingnutrition.com.au/tag/consumer-health/)
- [weight management](https://www.thinkingnutrition.com.au/tag/weight-management/)
- [protein powder](https://www.thinkingnutrition.com.au/tag/protein-powder/)
- [olive oil](https://www.thinkingnutrition.com.au/tag/olive-oil/)
- [coconut oil](https://www.thinkingnutrition.com.au/tag/coconut-oil/)
- [dairy](https://www.thinkingnutrition.com.au/tag/dairy/)
- [inflammation](https://www.thinkingnutrition.com.au/tag/inflammation/)
- [gluten free](https://www.thinkingnutrition.com.au/tag/gluten-free/)
- [coeliac disease](https://www.thinkingnutrition.com.au/tag/coeliac-disease/)
- [portion sizes](https://www.thinkingnutrition.com.au/tag/portion-sizes/)
- [FODMAPs](https://www.thinkingnutrition.com.au/tag/fodmaps/)
- [red meat](https://www.thinkingnutrition.com.au/tag/red-meat/)
- [colon cancer](https://www.thinkingnutrition.com.au/tag/colon-cancer/)
- [dark chocolate](https://www.thinkingnutrition.com.au/tag/dark-chocolate/)
- [media](https://www.thinkingnutrition.com.au/tag/media/)
- [salt](https://www.thinkingnutrition.com.au/tag/salt/)
- [plants](https://www.thinkingnutrition.com.au/tag/plants/)
- [happiness](https://www.thinkingnutrition.com.au/tag/happiness/)
- [broccoli](https://www.thinkingnutrition.com.au/tag/broccoli/)
- [telomeres](https://www.thinkingnutrition.com.au/tag/telomeres/)
- [ageing](https://www.thinkingnutrition.com.au/tag/ageing/)
- [autism](https://www.thinkingnutrition.com.au/tag/autism/)
- [carbohydrates](https://www.thinkingnutrition.com.au/tag/carbohydrates/)
- [blueberries](https://www.thinkingnutrition.com.au/tag/blueberries/)
- [cognition](https://www.thinkingnutrition.com.au/tag/cognition/)
- [memory](https://www.thinkingnutrition.com.au/tag/memory/)
- [gut microbiome](https://www.thinkingnutrition.com.au/tag/gut-microbiome/)
- [prebiotics](https://www.thinkingnutrition.com.au/tag/prebiotics/)
- [gut bacteria](https://www.thinkingnutrition.com.au/tag/gut-bacteria/)
- [eating fast](https://www.thinkingnutrition.com.au/tag/eating-fast/)
- [speed](https://www.thinkingnutrition.com.au/tag/speed/)
- [bone health](https://www.thinkingnutrition.com.au/tag/bone-health/)
- [cancer treatment](https://www.thinkingnutrition.com.au/tag/cancer-treatment/)
- [depression](https://www.thinkingnutrition.com.au/tag/depression/)
- [blood glucose](https://www.thinkingnutrition.com.au/tag/blood-glucose/)
- [tea](https://www.thinkingnutrition.com.au/tag/tea/)
- [junk food](https://www.thinkingnutrition.com.au/tag/junk-food/)
- [insomnia](https://www.thinkingnutrition.com.au/tag/insomnia/)
- [podcast](https://www.thinkingnutrition.com.au/tag/podcast/)
- [intermittent fasting](https://www.thinkingnutrition.com.au/tag/intermittent-fasting/)
- [fasting](https://www.thinkingnutrition.com.au/tag/fasting/)
- [soy](https://www.thinkingnutrition.com.au/tag/soy/)
- [soy foods](https://www.thinkingnutrition.com.au/tag/soy-foods/)
- [isoflavones](https://www.thinkingnutrition.com.au/tag/isoflavones/)
- [iron](https://www.thinkingnutrition.com.au/tag/iron/)
- [iron supplements](https://www.thinkingnutrition.com.au/tag/iron-supplements/)
- [anaemia](https://www.thinkingnutrition.com.au/tag/anaemia/)
- [anemia](https://www.thinkingnutrition.com.au/tag/anemia/)
- [magnesium](https://www.thinkingnutrition.com.au/tag/magnesium/)
- [soy milk](https://www.thinkingnutrition.com.au/tag/soy-milk/)
- [almond milk](https://www.thinkingnutrition.com.au/tag/almond-milk/)
- [rice milk](https://www.thinkingnutrition.com.au/tag/rice-milk/)
- [coconut milk](https://www.thinkingnutrition.com.au/tag/coconut-milk/)
- [oat milk](https://www.thinkingnutrition.com.au/tag/oat-milk/)
- [plant-based milks](https://www.thinkingnutrition.com.au/tag/plant-based-milks/)
- [collagen](https://www.thinkingnutrition.com.au/tag/collagen/)
- [hydrolysed collagen](https://www.thinkingnutrition.com.au/tag/hydrolysed-collagen/)
- [hydrolyzed collagen](https://www.thinkingnutrition.com.au/tag/hydrolyzed-collagen/)
- [hypothyroidism](https://www.thinkingnutrition.com.au/tag/hypothyroidism/)
- [keto](https://www.thinkingnutrition.com.au/tag/keto/)
- [ketogenic diet](https://www.thinkingnutrition.com.au/tag/ketogenic-diet/)
- [Hashimoto's disease](https://www.thinkingnutrition.com.au/tag/hashimotos-disease/)
- [adrenal fatigue](https://www.thinkingnutrition.com.au/tag/adrenal-fatigue/)
- [posture](https://www.thinkingnutrition.com.au/tag/posture/)
- [nut allergy](https://www.thinkingnutrition.com.au/tag/nut-allergy/)
- [seed oils](https://www.thinkingnutrition.com.au/tag/seed-oils/)
- [lectins](https://www.thinkingnutrition.com.au/tag/lectins/)
- [gut health](https://www.thinkingnutrition.com.au/tag/gut-health/)
- [nightshades](https://www.thinkingnutrition.com.au/tag/nightshades/)
- [tendons](https://www.thinkingnutrition.com.au/tag/tendons/)
- [alcohol](https://www.thinkingnutrition.com.au/tag/alcohol/)
- [hangover cures](https://www.thinkingnutrition.com.au/tag/hangover-cures/)
- [pH](https://www.thinkingnutrition.com.au/tag/ph/)
- [alkaline diet](https://www.thinkingnutrition.com.au/tag/alkaline-diet/)
- [acid diet](https://www.thinkingnutrition.com.au/tag/acid-diet/)
- [IVF](https://www.thinkingnutrition.com.au/tag/ivf/)
- [conception](https://www.thinkingnutrition.com.au/tag/conception/)
- [apple cider vinegar](https://www.thinkingnutrition.com.au/tag/apple-cider-vinegar/)
- [food addiction](https://www.thinkingnutrition.com.au/tag/food-addiction/)
- [lemon water](https://www.thinkingnutrition.com.au/tag/lemon-water/)
- [detox](https://www.thinkingnutrition.com.au/tag/detox/)
- [arthritis](https://www.thinkingnutrition.com.au/tag/arthritis/)
- [osteoarthritis](https://www.thinkingnutrition.com.au/tag/osteoarthritis/)
- [joint health](https://www.thinkingnutrition.com.au/tag/joint-health/)
- [NAD](https://www.thinkingnutrition.com.au/tag/nad/)
- [NMN](https://www.thinkingnutrition.com.au/tag/nmn/)
- [NR](https://www.thinkingnutrition.com.au/tag/nr/)