Nutrition Authority, PLLC

05/28/2026

LOW-CALORIE SWEETENERS FOR WEIGHT LOSS? Do low-calorie sweeteners lead people to lose - or gain- weight? Researchers had 277 adults with excess weight eat a low-calorie meal-replacement diet for 2 months, which led them to lose 22 pounds. For the next 10 months, they were randomly assigned to eat a healthy diet either with or without low-calorie sweeteners. Both diets got less than 10% of their calories from added sugars.
By the end of the 10 months, the no-low-calorie sweetener group had regained 10 #, while the low-cal-sweetener group had regained only 6 #. The average participant started the study at 200 #. Blood pressure, blood sugar, and LDL ("bad") cholesterol fell by roughly the same amount in both groups.
WHAT TO DO: Don't worry that using low-cal sweeteners will lead you to gain weight...or regain extra weight. Stevia extract, monk fruit extract, and allulose are the safest low-calorie sweetener options.

05/21/2026

BEST DRINKS FOR TYPE 2 DIABETES? Does drinking water instead of diet drinks lead to lower blood sugar levels in people with type 2 diabetes.
Scientists randomly assigned 178 people with type 2 diabetes who typically drank beverages made with low calorie sweeteners to consume 24 oz. of either diet soda or unflavored water (sparkling or still) every day. After 24 weeks, hemoglobin A1c (a long term measure of blood sugar) was higher in the water group (it averaged 7.44%) than in the diet drink group (7.14%). Both groups started at about 7.2%.
WHAT TO DO: Got type 2 diabetes? Don't worry that diet drinks raise A1c. But stick to safe sweeteners. And don't assume that water raises A1c. Some people in the water group might have replaced diet drinks with sweets...

05/14/2026

LOW-FAT VS. LOW-CARB DIETS FOR BELLY FAT - A low carbohydrate diet may lead to a greater loss of visceral (deep belly) fat, which is more closely linked to disease than other body fat.
The DIETFITS trial randomly assigned 449 men and premenopausal women with excess weight to either a healthy low-fat or healthy low-carb diet.
After 1 year, both groups lost about 12 pounds. However, the men on the low-carb diet lost slightly more visceral fat than those on the low-fat diet. Women lost no more visceral fat on the low-carb diet. It's not clear if these results would apply to postmenopausal women, who often have more visceral fat.
WHAT TO DO: Want to cut visceral fat? Try a diet that cuts carbs and relies on non-starchy vegetables plus fish, poultry, nuts, and healthy oils.

05/07/2026

FULL FAT DAIRY AND WEIGHT LOSS
Do high-fat dairy foods lead to weight loss by curbing appetite? Researchers randomly assigned 74 adults with excess weight to (a) cut 500 calories and eat less than 1 serving of low-fat dairy every day, (b) cut 500 calories and replace them with a serving of whole milk at breakfast, a full-fat yogurt before lunch, and 2 full-fat cheese sticks before dinner every day, or (c) eat the same 3 full-fat dairy foods with no advice to cut calories.

After 12 weeks, the first group (a) lost 1.5 pounds, the second group (b) had gained 0.8 pounds, and weight didn't budge in the third group (c).

WHAT TO DO: Don't expect high-fat dairy to promote weight loss.

04/17/2026

The easy-to-find loaf comes from a well-known grocery store brand. Click the link in the comments to learn what these experts love about this Pepperidge Farm variety ⤵

04/16/2026

FATTY FOAMS - "Protein never tasted so good" says Starbucks about its new lineup of lattes, cold brews, and matcha drinks. "Crafted to keep up with your goals, your pace and everything the day brings."
Well, if your goal is to get 5 tsps of added sugar along with the 19-24 grams of protein in a 16 oz grande whey protein infused cold foam beverage, two of their featured drinks are just the ticket.
One - the Chocolate Cream Protein Cold Brew - also delivers 330 calories and 10 gms of saturated fat (half a day's max). That rivals the 10 grams you'd get in a Mocha Frappuccino with whipped cream.
And the Iced Banana Cream Protein Matcha may have as much protein as a McDonald's Double Cheese burger, but it also has as many calories (430) and as much saturated fat (13 gms), all in one convenient cup!
How do cold brew coffees and matcha lattes get so fatty? Blame all the cream in the drinks' foam topper.
Don't want a whole new drink? Starbucks has you covered. For a $1 upcharge, you can order a latte, cappuccino, etc., with unsweetened "protein-boosted milk" - 2% milk with whey protein. But if you're like most people in the US, you're already eating enough protein. No need to gulp down more in "boosted" milk or foam.
The only "boost" from paying a premium for protein, cream and sugar is to Starbucks's bottom line ($).

04/13/2026

CAFFEINE AND HEART RHYTHM
Does caffeine promote atrial fibrillation (AF) or atrial flutter, two types of irregular heartbeat?
Researchers enrolled 200 people who typically drank at least one cup of coffee a day at some point in the previous 5 years and had AF or atrial flutter and a history of AF.
Before starting the trial, all had electrical cardioversion to treat their AF or flutter.
Each participant was randomly assigned to drink at least one cup of caffeinated coffee a day or to abstain from all coffee, caffeinated drinks, and decaf.
After 6 months, AF or atrial flutter occurred in 64% of the abstainers but only 47% of the coffee drinkers.
WHAT TO DO? In modest quantities (the participants averaged only 7 cups of coffee a week), caffeine does NOT promote - and might curb - AF or flutter.

04/06/2026

GOODBYE, METABOLIC SYNDROME?
42% of US adults have MetS. That means they have at least 3 of these 5 risk factors: abdominal obesity, high blood pressure, high fasting blood sugar, high triglycerides, and low HDL (good cholesterol).
Researchers assigned 618 people with MetS to 2 groups. For 6 months, the first group had 2 individual and 19 group sessions that focused on building four habits: 1) including vegetables at meals, 2) taking daily brisk walks, 3) pausing before responding to stress or opportunistic eating, 4) and boosting awareness of foods' smells, colors, and tastes. The 2nd group received monthly tip sheets on diet, exercise, and stress management for 2 years and check-in calls every 3 months.
Two years after the study started, 28% of the first group - versus 21% of the second group- were in remission from MetS.
WHAT TO DO: Got Metabolic Syndrome? Give healthy lifestyle changes a whirl!

02/08/2026

05/14/2025

GUT HEALTH GIMMICK...
"Supports digestive health," shouts Arnold Whole Grains 100% Whole Wheat Bread. But what is so special about it? "Fiber in whole grains supports digestive wellness," says the smaller print. While this is true, it is no better for you than any other 100% whole wheat bread (generic is fine). Whole grains, beans, fruits, and vegetables all support your digestive wellness.
Any food can make an impressive sounding claim that it "supports" a structure or function of the body, with little oversight by the FDA. Marketers love this leeway!

Printed from Nutrition Action Health Letter (Center for Science in the Public Interest (CSPI) March/April 2025