Adam Reppert, MS, RD

Adam Reppert, MS, RD I'm a dietitian who practices what he preaches. Available for free consultations and fee-for-service individualized sessions.

This guidance by the WHO is misguided, as are all recommendations to avoid artificial sweeteners. Of course, artificial ...
05/18/2023

This guidance by the WHO is misguided, as are all recommendations to avoid artificial sweeteners. Of course, artificial sweeteners don't produce weight loss or management by themselves - they have to be used properly, which means they have to replace sugar or calories you would otherwise have consumed. If used in this way - for example drinking a diet beverage with 0 calories and 0g of sugar in place of a bottle of juice with 140 calories and 30+ grams of sugar -they absolutely help with weight management.
As Sherman and Popkin note toward the end of the article, the evidence that ties sugar substitutes to diabetes and CVD does not distinguish between users with terrible diets and users with healthy diets. Obviously, someone with a terrible diet who uses artificial sweeteners is likely to develop health problems - because of the terrible diet. But for those with healthy diets who use artificial sweeteners, there is no evidence of harm for that scenario.
I have been using artificial sweeteners for 23 years to manage my weight (without harm!) and greatly appreciate having them as an option, as a tool, to enjoy a wider variety of beverages and foods than the limited suggestions fear-driven dietitians and doctors like to give (water, black coffee, tea...boring!).
In conclusion, the WHO is just one more organization to jump on the anti-artificial sweetener bandwagon without truly strong evidence for it, thereby limiting options for people who want to manage their weight while enjoying more variety in what they drink and eat. I support more options and more dietary freedom because that works so much better than needless restrictions and sacrifice.

The World Health Organization wants people to cut back on all sweeteners, not just sugar.

Sorry to take the wind out of the sails of coconut oil enthusiasts, but it is not the 'super-food' and magic health elix...
01/28/2020

Sorry to take the wind out of the sails of coconut oil enthusiasts, but it is not the 'super-food' and magic health elixir proponents say it is. At best it's benign (neutral effect on your health), and at worst it may undermine your health rather than improve it.
Of course this meta-analysis isn't the final say on the subject, but it is evidence of the absence of several of its purported health benefits.

Despite popular belief, coconut oil has no anti-inflammatory or glycemic benefits, leading experts to discourage its consumption.

I'm not a fan of the 'keto' diet as a long-term eating strategy, but it's important to note the long-term success of thi...
10/14/2019

I'm not a fan of the 'keto' diet as a long-term eating strategy, but it's important to note the long-term success of this diet for weight loss (as pointed out in this article): after 1 year, the amount of weight lost on this diet is not significantly different than the amount of weight people lose on other (healthier) diets. That is true for any diet out there - some produce weight loss more quickly, but they all produce the same loss long-term IF followed long-term.

(Reuters Health) - While extremely low-carbohydrate diets may aid short term wei...

This isn't really ground-breaking news (we've known for a while that weight loss early after onset of diabetes can signi...
10/14/2019

This isn't really ground-breaking news (we've known for a while that weight loss early after onset of diabetes can significantly improve blood glucose levels and reduce or remove the need for medication) but it's nice confirmation that modest weight loss can make a big difference in diabetes!

Weight loss immediately after diagnosis is the most effective way to send type 2 diabetes into remission, new research has found.

This is a great article that puts into perspective concerns about "anti-nutrients" in plant foods that are healthful foo...
06/13/2019

This is a great article that puts into perspective concerns about "anti-nutrients" in plant foods that are healthful foods. There is truth to these concerns, but nothing that a little consideration and planning can't overcome. Bottom line: these foods do not need to be avoided, and actually contribute many good things to a balanced diet.

Some of the most nutritious foods on the plant contain "anti-nutrients." Avoid them at your own risk.

The more fascinating part of this article is the app mentioned within: DII Screener. I downloaded this to check my own e...
10/16/2018

The more fascinating part of this article is the app mentioned within: DII Screener. I downloaded this to check my own eating habits (anti-inflammatory overall -phew!). It's a pretty neat way to check yourself and see which food groups you should be eating more often vs less often.

The real science behind inflammation doesn't support popular diets' claims.

I've heard of this idea before, and it's nice to see it demonstrated again in new research: saving your carbs for last i...
09/11/2018

I've heard of this idea before, and it's nice to see it demonstrated again in new research: saving your carbs for last in your meals can reduce how much and/or how quickly blood sugar goes up after meals. This is useful not only for people with diabetes, but for anyone trying to prevent diabetes as well!
Plus, it may help you eat fewer calories (from carbs) if you begin filling up on protein and veggies first. :)

The order in which food is consumed during a meal subsequently affects blood glucose and insulin excursions in those with prediabetes, according to a study published in Diabetes, Obesity and Metabolism. “Starting a meal with a salad or a salad and protein, and saving the carbs for the end, can...

This is not hard to believe. Every place I've worked has had high-calorie food lying around more often than is helpful f...
06/28/2018

This is not hard to believe. Every place I've worked has had high-calorie food lying around more often than is helpful for those of us working there. If you can learn to just say no to unplanned food at work, that alone may prevent unwanted weight gain or even help with desired weight loss.

Employees consume an additional 1,300 calories at work, and most of it comes from free food.

Another long-held, universally-applied caution about coffee appears to bite the dust...
05/12/2018

Another long-held, universally-applied caution about coffee appears to bite the dust...

Caffeine can send the heart racing, but for some people coffee may help prevent abnormal heartbeats, Australian researchers report.

When it comes to blood pressure, people (including doctors) always fixate on sodium and the effect it has, but potassium...
05/10/2018

When it comes to blood pressure, people (including doctors) always fixate on sodium and the effect it has, but potassium is just as important! A diet low in sodium may not be enough to lower blood pressure for some people, but increasing potassium consumption (mostly in certain fruits and veggies) along with a low-sodium diet can make a difference.
And don't think you're going to increase your potassium much from potassium supplements - those are so low in potassium compared to certain fruits and veggies that you're far better off adding those to your diet. Plus, you get the other health benefits of eating more fruits and veggies!

The third most-abundant mineral in the human body, potassium is an electrolyte, regulating fluid balance by transferring nutrients and waste in and out of cells.

I haven't played with any of these myself, but it's worth sharing since people are always looking for customized meal pl...
05/10/2018

I haven't played with any of these myself, but it's worth sharing since people are always looking for customized meal plans.

The key to your dieting success may be right at your fingertips: These are the most effective and easy-to-use online resources that can help you meal plan.

Some highlights from this well-written article:*"My main concern is the consumption of a well-balanced diet inclusive of...
02/27/2018

Some highlights from this well-written article:
*"My main concern is the consumption of a well-balanced diet inclusive of all the nutrients needed to build and maintain a healthy body. When it comes to organic, GMO and other such criteria, that is a personal decision."
*"Study after study has shown the benefits of fruit and vegetable consumption. So whether folks are choosing organic, conventional, ugly or local produce, they're far better off than eating none at all."
My main concern with the "it must be organic or it's not good for you!" position is illustrated perfectly in the below excerpt:
"A 2016 study found that the cost of organic deters low-income individuals from purchasing fruits and vegetables. Even worse, the study participants reported that messaging from consumer advocacy groups created fear around purchasing conventional produce. As a result, they didn't purchase any produce at all."

The decision to buy organic, non-GMO foods – or conventional, GMO-laden foods – is personal.

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