Nutrition Diva

869. Beans are gut health gold -- but the same compounds that feed your microbiome are also what cause the gas. So when you take an enzyme supplement like Beano to tame the bloat, are you undermining the benefit? Monica has a more reassuring answer than you might expect. 

References:

• A randomized double‐blind placebo‐controlled crossover pilot study: Acute effects of the enzyme α‐galactosidase on gastrointestinal symptom...

School's out, the days are long, and summer should be the healthiest time of year for kids — more time outside, more fresh produce, more freedom to move. So why do so many children actually gain excess weight during summer vacation?

In this episode, Monica breaks down a counterintuitive but increasingly well-documented trend: for many kids, especially those who are already overweight, summer is actually the riskiest season...

868. Aluminum foil is a kitchen staple most of us reach for without a second thought — but should we be more careful about how we use it? This week, Monica breaks down what actually happens when aluminum foil comes into contact with your food, which cooking conditions increase leaching, and whether the aluminum-Alzheimer's connection holds up under scientific scrutiny. Plus, find out whether the shiny side vs. dull side of fo...

In light of Summer BBQ season, let’s take a look at the latest formulations and how they compare to each other and to real beef. Since their wildly successful introduction in 2019, plant-based burgers like Beyond and Impossible have continued to evolve.

Encore Episode: This episode originally aired on Wednesday, March 6, 2024.

Mentioned in this episode:

Nutritional Comparison of Plant-Based Burgers (Nutrition Over Easy b...

867. Information about food and nutrition has never been easier to come by. But as more and more people turn to TikTok, YouTube, or ChatGPT for health advice, it's important to consider whether you're looking for inspiration or authority. Monica breaks down how to tell the difference between a good lunch idea and a real health claim, when AI tools can genuinely help, and when you need a qualified professional instead. 

Expe...

866. The market is suddenly full of products claiming to prevent or even reverse gray hair — not by dyeing it, but by actually changing what's happening inside the hair follicle. Some of these serums, supplements, and "anti-gray systems" are backed by genuinely interesting science. Others are getting way ahead of the evidence. Today, Monica breaks down the biology of why hair goes gray, what ingredients show the most promise ...

865. The USDA unveiled the 2025–2030 Dietary Guidelines for Americans, and the "Inverted Pyramid" has been sparking a lot of discussion. After a decade of MyPlate, why is the government returning to a pyramid visual—and why is it upside down?

In this episode, Monica breaks down the major shifts in the new US guidance, including:

• The protein pivot: Why protein is taking center stage and what it means for your healt...

864.Does putting spinach in your smoothie cancel out the calcium? Will your morning cup of tea prevent you from absorbing iron? In this episode, Monica looks into the science of mineral absorption and explores the truth behind "anti-nutrients" like oxalates, tannins, and fiber.

While certain compounds in food can bind to minerals—like the oxalates in spinach or tannins in tea—the body has built-in buffers to keep you...

In this episode, Monica breaks down the latest research on resveratrol and bone loss prevention. While the 2020 RESHAW study in Australia showed promising results for postmenopausal women, a more recent meta-analysis tells a different story. We separate the supplement hype from the evidence-based nutrition strategies that actually protect your skeleton as you age.

Key Takeaways:

• The RESHAW Breakdown: Why 150 mg of resveratrol...

862. Can you actually "reset" your taste buds by cutting out sugar? You’ve heard that a 30-day sugar detox will make your cravings disappear, but a new study in the American Journal of Clinical Nutrition suggests our preference for sweetness is more permanent than we thought. This week, Monica debunks the "palate reset" myth and explores a more effective way to manage a sweet tooth.

Key Takeaways:

• The myth of the palate...

689. Is your hair falling out? Nutrient deficiencies may be to blame. Reversing it starts with finding the cause.

Nutrition Diva is a Quick and Dirty Tips podcast, hosted by Monica Reinegal.

New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! 

We've also curated some great playlists on specific episode topics including Staying Strong as We Age...

861. Can the order in which you eat your food "flatten the curve" of your blood sugar? From social media influencers to clinical research, a lot of people are talking about meal sequencing. This week, Monica breaks down whether saving your carbs for last actually improves insulin response, prevents Type 2 diabetes, or if it’s just another "hack" that doesn't hold up for everyone.

Nutrition Diva is a Quick and Dirty Tips podcas...

860. Are you throwing away the most nutritious parts of your groceries? From blending avocado pits into smoothies to snacking on peanut shells, social media is full of "zero-waste" food hacks—but are they actually safe?

This week, Monica digs into the compost bin to separate the "hidden treasures" from the literal trash. We go over which veggie scraps are nutritional powerhouses (hello, beet greens!) and which ones—like ...

859. Does pickle juice really work, or are we all just falling for a briny trend?

From the sidelines of the Philadelphia Eagles to the "wellness shots" at your local grocery checkout, pickle juice has officially gone viral. But while influencers claim it’s a cure-all for everything from hangovers to gut health, the actual science is a bit more surprising.

In this episode, Monica digs into the research to separate the "sour" myt...

858. Are "low net carb" candies actually a healthy alternative, or just clever chemistry? In this episode, Monica breaks down the science of net carbs and the marketing behind some brands.

We dive deep into the ingredient list to explain how sugar alcohols (like erythritol and isomalt) and functional fibers (like polydextrose and soluble corn fiber) affect your body. If you’ve ever wondered why low-sugar treats cause bloating ...

Does your food lose its nutritional value as soon as it hits the heat? This week on Nutrition Diva, Monica answers a listener's question about how different cooking methods—specifically the Instant Pot versus the stovetop—impact the vitamins and minerals in your meals.

We look into the science of nutrient retention, debunking "urban legends" about microwaving, and explaining why frozen vegetables might actually be mo...

856. According to the internet, your morning brew might be hiding "mold toxins" that cause brain fog, fatigue, and digestive issues. But is mold-free coffee a bona fide health breakthrough, or just a clever marketing play?

This week, Monica takes a closer look at the science of mycotoxins in coffee, specifically Ochratoxin A (OTA). We separate food safety facts from "wellness guru" fiction to find out if standard coffee beans are ac...

855. Is your "healthy" breakfast actually setting you up for a mid-morning crash? Many of us reach for 100-calorie yogurt cups or fiber bars thinking we’re making the right choice, only to find ourselves eyeing the office donut box by 10:00 AM.

This week, the Nutrition Diva breaks down 9 essential tips to transform your morning meal from a nutritional afterthought into a powerhouse that fuels your brain and body. Whether you&r...

854. Do artificial sweeteners help—or hurt—efforts to manage weight? Fresh research offers some surprising new answers. 

References:

Effect of sweeteners and sweetness enhancers on weight management and gut microbiota composition in individuals with overweight or obesity: the SWEET study | Nature Metabolism

The role of sweeteners in weight loss | Nature Reviews Endocrinology

Transcript: 

https://nutrition-diva.simp...