Nutrition

Every nutrition claim we've checked against the studies, newest first, each graded from Solid to Debunked by the evidence in people.

A plate of green peas, sautéed mushrooms and shaved aged cheddar on whole-grain toast, with a ripe pear beside it on a wooden table

Oct 30, 2026 Grade: Weak

Spermidine Foods: The Diet Linked to a Longer Life

In 829 Italians followed for 20 years, those who ate the most spermidine died less often. The food has that data; the pills have small, mostly flat trials.

Three cups of black coffee on a sunny windowsill under a clock at 8 o'clock, labeled 29% fewer deaths, beside the same three cups at night under a clock at 9, labeled all day: no clear drop

Oct 23, 2026 Grade: Promising

Morning coffee drinkers: 29% fewer deaths at 2-3 cups

In 40,725 US adults, 2 to 3 cups before noon went with 29% fewer deaths over 10 years. In a trial, a daily cup cut heart-rhythm relapses by 39%.

A split almond, magnified to show closed cells holding oil, versus a spoon of almond butter, magnified to show broken cells and loose oil

Oct 21, 2026 Grade: Promising

Processed almonds vs whole: 47% more calories

In a USDA feeding trial, 42 g of raw whole almonds gave the body 186 calories; the same almonds as butter gave 274. Intact cell walls keep the fat locked in.

Four panels on a dark background: on the left a burger, fries and a soda plus a multivitamin bottle; on the right the same burger, fries and soda plus broccoli, an orange, spinach, sardines and almonds; a fiery VS. in the middle

Oct 19, 2026 Grade: Promising

Five foods fixed a fast food day better than a multivitamin

A fast food day got 13% of its vitamin C. Five whole foods fixed 9 of its 11 gaps; a multivitamin fixed 4 and pushed zinc to its upper limit.

Three plates of food labeled breakfast, lunch and dinner, with boiled eggs and oatmeal, a lentil salad with a baked potato, and salmon with broccoli and greens, under a full green bar and the words EVERY NUTRIENT

Oct 18, 2026 Grade: Promising

One day of ordinary food met every nutrient target

Three ordinary meals met every vitamin, mineral and amino acid target with no pill. Salmon, eggs, one Brazil nut and weekly liver did the hardest work.