By Summer Banks FNS, SPT on May 02, 2022

Studies come out every month about nutrition. But, what do you really know about nutritional facts?

Some tell you everything you need to know. Others, not so much.

The following are ten nutritional facts approved by everyone.

Benefits of Drinking Coffee

Nutritional Facts About Drinking Coffee and Tea

Most morning people love coffee and tea. The drinks are healthy. There are nutritional facts to prove it.

Coffee and tea both contain caffeine; one of the more popular stimulants.

Caffeine helps boost mood, increase focus and physical performance, as claimed by studies published by the Psychopharmacology and Pubmed.

Research posted on the Journal of Epidemiology and Community Health shows that side effects may occur if you drink more coffee or tea, that’s why some nutritional facts state users should drink no more than four cups of coffee or tea a day.

Bottom Line: Studies show coffee and tea increase physical and mental performance. They may also reduce the risk of certain health problems.

sugary drinks and weight loss

Added Sugar Leads to Fat

Added sugar has increasingly become a part of Western diets. This rise in sugar may affect our health.

Studies published by The BMJ, British Journal of Nutrition, and Hippokratia show sugar increases obesity.

According to Advances in Nutrition, sugar comes in the form of high fructose corn syrup, which contains 45% glucose and 55% fructose.

Studies published by the World Journal of Hepatology, Current Opinion in Gastroenterology, and Current Opinion in Clinical Nutrition & Metabolic Care points out that added sugar leads to a layer of fat forming around the liver, causing weight gain.

This condition leads to obesity, as mentioned in the Journal of Pediatric Gastroenterology and Nutrition.

Bottom Line: Added sugar and high fructose corn syrup, can cause fatty liver and weight gain.

Protein Foods

Increase Protein – Support Weight-Loss

Nutritional facts posted by Obesity, International Journal of Food Sciences and Nutrition, and Pubmed support adding protein to your diet in order to help you feel full and assist with weight loss.

Studies published by Cell Metabolism and Metabolism show that adding protein triggers the fullness hormone.

Bottom Line: Including protein rich foods in your diet will help regulate hunger, promote weight loss, and build and repair tissues

Best Grains for Weight Loss

Replace Refined Grains With Whole Grains

Replace refined grains with whole grains can help reduce the risk of obesity, as claimed by studies published by ARYA Atherosclerosis, Asia Pacific Journal of Clinical Nutrition, and JNY State Nurses Association.

There’s a connection between the risk for obesity and poor diet containing refined grains versus whole grains according to a study posted by the JNY State Nurses Association.

Bottom Line: Whole grains  reduce the risk of obesity. Refined grains have the opposite effect.


Not all Cholesterol is the Same

Contrary to what some information says, not all cholesterol is bad for you.

According to the BMJ and Herz HDL, or your “good” cholesterol, helps remove harmful bad cholesterol (LDL) from where it doesn’t belong.

Bottom Line: Increase HDL cholesterol and lower LDL cholesterol.

Cutting Calories

Is Counting Calories Necessary?

There’s a connection between counting calories and weight loss, according to the studies published by the Journal of Clinical Investigation with the subjects “Total and resting energy expenditure in obese women reduced to ideal body weight” and “Composition of weight lost during short-term weight reduction“.

You can eat less and count calories. However, this isn’t a guarantee that you’ll lose weight as mentioned by the BMJ.

Instead of counting calories, consider switching to lower calorie healthy snacks.

Bottom Line: Not everyone needs to count calories to lose weight. Think about switching foods choices.

Low Carb Foods

Low Carb Diet for Weight Loss

Research published by the Journal of Clinical Investigation, Current Opinion in Neurology, and Jasper’s Basic Mechanisms of the Epilepsies show low-carb diet (ketogenic diet) helps with weight loss.

Reducing or even monitoring your carb intake, while increasing healthy fats and lean protein could benefit overall health and wellness.

Bottom Line: Low-carb diets help with weight loss.

Black Seed Oil

Healthy Oils

Many people overlook the benefits of heathy fats and oils, which contain good cholesterol and fat.

Including things like extra virgin olive oil, which contains oleic acid, can help you feel full and increase good cholesterol levels.

Extra virgin olive oil contains oleic acid, which helps you feel full and increases good cholesterol levels, as stated by a study published by Advances in Nutrition.

According to a review posted by Food & Function, olive oil raises good cholesterol and lowers bad cholesterol.

Bottom Line: Oleic acid and polyphenols help lower bad cholesterol.

Vegan Snacks

Healthy Snacking – Eating Healthy Nuts

Nuts are a healthy snack and there’s science supporting the health benefits, according to a research published by Nutrients.

A study published by Current Pharmaceutical Design revealed that certain nuts may reduce inflammation and reduce cholesterol levels.

Nuts are higher in calories, but they help you feel full. They also help curb hunger.

Bottom Line: Nuts are a great replacement for unhealthy snacks. There are health benefits to overall wellness.

Healthy Foods

What Users Are Saying

“Coffee is healthy in moderation. Too much is bad. Plain and simple. Tea is better than coffee so if you feel iffy just drink more tea instead.”

“Pretty much. Most people can already fill-up their required glucose levels with their low-fat/high-carb diets, so pretty much any added sugar they also eat or drink will end-up turning into fat. Fructose, which is 50% of the sugar content is also almost as toxic to the liver as alcohol is (I think raw fruit is mostly fine due to how little people eat during a day and the slow processing by the body).”

“I suppose green tea can help, but more in terms of general well-being- if we’re comparing it to diet or medication, then I think the effects will be fairly negligible, or similar to the effects of drinking plenty of water. Still, it is a good addition to a healthy diet: we need to drink a lot, and green tea is one of the best drinks: it’s mildly anti-inflammatory, and it’s clean and refreshing, so it can help keep your kidneys flushed out. It has anti-oxidants, which supposedly helps with cholesterol. Also, like black coffee, they say it is good for your liver. It’s good for fasting too, although again, black tea or coffee basically work the same.”

Fruits and Vegetables

The health benefits of fruits and vegetables in our diet are a no-brainer. Including both fruits and vegetables in our day provide essential nutrients.

According to the CDC, you can use fruits and vegetables to manage weight.

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About the Author:

Summer Banks has researched over 5000 weight-loss programs, pills, shakes and diet plans. Previously, she managed 15 supplement brands, worked with professionals in the weight loss industry and completed coursework in nutrition at Stanford University.