Evidence Base

The studies behind every answer.

Original papers. Full analysis. Every finding linked to its DOI so you can check our work.

Equal Taste, 500 Hidden Calories They rated both diets the same. Then ate an entire extra meal's worth of calories on ultra-processed food — every day, for two weeks, without noticing. Hall et al. · 2019 · Cell Metabolism · n=20

Raw Lost 26 of 27 Antioxidant Tests Italian researchers measured what happens to antioxidant compounds when you boil, steam, and fry three common vegetables. The results upend the most common cooking advice. Miglio et al. · 2008 · Journal of Agricultural and Food Chemistry

Double the Vitamin E. Zero Vitamin C Lost. The Frozen Bag Has a Secret. UC Davis researchers split eight produce items at harvest and tested eleven nutrients. The frozen versions held up better than the fresh aisle would have you believe — except for one orange pigment that tells a different story. Bouzari et al. · 2015 · Journal of Agricultural and Food Chemistry

The Dressing That Cancelled Every Vitamin in the Bowl Researchers analyzed 39 studies on dietary fat and carotenoid absorption. What they found about fat-free dressing wasn't a percentage — it was a zero. Yao et al. · 2022 · Nutrition Reviews · n=39

The Cold Rice Hack Used the Wrong Starch A Nature Metabolism trial showed real weight loss from resistant starch — then the researchers tested mice with no gut bacteria, and the starch did nothing. The viral version skipped that part. al. et al. · 2024 · Nature Metabolism · n=37

Your Morning Coffee Is Stealing Your Iron The same iron on your plate gets absorbed at wildly different rates depending on what else you eat with it. A validated algorithm mapped the eight factors — and three of the biggest are in the most common breakfast on earth. Hallberg et al. · 2000 · American Journal of Clinical Nutrition · n=310

The Iron Your Cereal Box Promises and the Iron Your Body Actually Gets A 42-study review measured how much mineral nutrition your body actually collects from grains and beans. The gap between the label and the blood turned out to be larger than anyone expected, and the fix turned out to be sitting in kitchens for centuries. Chondrou et al. · 2024 · Nutrients

The Number on Every Turmeric Label Comes From Dividing by Nearly Zero The 2000% absorption boost printed on millions of supplement bottles was calculated by dividing by a baseline so low the equipment could barely detect it. Four labs tried to replicate it. None could. Shoba et al. · 1998 · Planta Medica · n=8

Studies

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