Evidence Based Nutrition
Evidence-based nutrition is making dietary choices that are backed by scientific research, reducing the risk of consuming foods that may be ineffective or even harmful. Evidence-based nutrition helps in optimizing health outcomes by providing clarity on which foods genuinely support physical health, mental well-being, and disease prevention. Moreover, it may debunk myths and misconceptions propagated by non-scientific sources, leading to more informed decisions about the things we put into our body, and what type of affect they may have. Ultimately, adhering to evidence-based nutrition is about making the most informed decisions we can in an attempt to optimize our health and overall well-being.
Ingredients Backed By Science
The quality, freshness, and cleanliness significantly impacts the health benefits of many ingredients, which is why we try to source from reliable suppliers who consistently produce clean, high quality products.
Extra Virgin Olive Oil
EVOO outperforms other dietary fats in managing health markers like blood pressure, LDL-c, HDL-c, and glycemic control, aiding in weight management. Regular consumption of EVOO is linked to reduced risks of cardiovascular diseases, stroke, type 2 diabetes, metabolic syndrome reversal, cognitive decline prevention, and lower incidences of breast and colorectal cancers.
Matcha
Ceremonial grade matcha, from the finest green tea leaves, is linked to health benefits like reduced inflammation and improved cognitive function due to its caffeine and L-theanine content. Its high levels of antioxidants, particularly EGCG, may also support cardiovascular health by potentially lowering cholesterol and blood pressure.
https://pmc.ncbi.nlm.nih.gov/articles/PMC7796401/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9792400/
Undutched Cocoa
Undutched cocoa, which has not been processed with alkali, is rich in flavanols, a beneficial compound that offers health benefits like improved blood flow, reduced cardiovascular risk, and enhanced cognitive functions such as memory and executive skills in older adults. It also potentially lowers blood pressure and improves insulin sensitivity, supporting metabolic health.
https://pubmed.ncbi.nlm.nih.gov/24100674/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4340060/#:~:text=Evidence%20from%20human%20studies%20showed,perfusion%20(15%2C%2016)%20mainly
https://www.sciencedirect.com/science/article/abs/pii/S0955286321000383
https://journals.physiology.org/doi/abs/10.1152/ajpcell.00573.2023
Wild Blueberries
Wild blueberries, rich in antioxidants like anthocyanins, improve cognitive function, vascular health, and insulin sensitivity. Research shows they enhance memory in older adults, reduce cardiovascular risks by improving blood flow and lowering blood pressure, and aid in managing type 2 diabetes.
https://pubmed.ncbi.nlm.nih.gov/36066009/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7442370/
https://pubmed.ncbi.nlm.nih.gov/36972800/
Chia Seeds
Chia seeds, high in fiber and omega-3 fatty acids, offer benefits like improved gastrointestinal health, lower cholesterol, weight management, and reduced insulin resistance. They can lower blood sugar levels, decrease heart disease risk, and combat oxidative stress, potentially preventing chronic diseases.
https://pubmed.ncbi.nlm.nih.gov/31972052/
Agave Syrup
Agave syrup, with its high fructose and low glycemic index, may offer metabolic benefits over regular sugar, potentially reducing weight gain, adiposity, and improving blood glucose, insulin, and lipid levels in mice, according to research in the Journal of Medicinal Food.
Allulose
Allulose, a low-calorie sugar, significantly lowers postprandial blood glucose, aids in weight management by reducing body fat and BMI, and may improve insulin sensitivity and reduce liver fat, offering benefits for blood sugar control and metabolic health according to peer-reviewed research.
Organic Expeller Pressed Canola Oil
Expeller pressed canola oil is made by cold-pressing seeds and filtering, unlike traditional canola oil which uses chemicals for higher yield, which is why we choose only organic expeller pressed. Studies show it lowers LDL cholesterol, increases tocopherol levels, and improves insulin sensitivity.
However, canola oil's high polyunsaturated fat content makes it susceptible to oxidation when heated, potentially forming trans fats and toxic compounds, leading to health issues like inflammation and increased cholesterol, which is why we avoid cooking with it, along with other oils high susceptible to these mutations.
Additionally, canola oil has a high omega-6 to omega-3 ratio, so it is important to consider this, and ensure that your diet is rich in omega-3s.
Grass-fed & Pasture-raised
Grass-fed meat is richer in omega-3s, CLA, and antioxidants like vitamin E, offering anti-inflammatory benefits, a better omega-3 to omega-6 ratio, and possibly lower total fat, which could reduce heart disease risk and combat oxidative stress.
Health Strategies Backed By Science
Maintain Healthy Blood Glucose Levels
Maintaining stable blood glucose levels is vital for health, as demonstrated by numerous peer-reviewed studies. Stable glucose control helps prevent diabetes complications like neuropathy, nephropathy, and cardiovascular diseases, reduces the risk of cognitive decline, aids in weight management by controlling hunger, stabilizes mood, ensures consistent energy levels, reduces systemic inflammation, and may even contribute to longevity and a better quality of life. Fluctuations in glucose can lead to increased risks of heart disease, mood swings, cognitive impairments, and energy dips, highlighting the importance of glucose stability for overall health and well-being.
Maintain Healthy Omega-6 to Omega-3 Ratios
Maintaining an optimal omega-6 to omega-3 fatty acid ratio is essential for health, as evidenced by peer-reviewed studies. An imbalance, typically with excessive omega-6, can promote chronic inflammation linked to diseases like cardiovascular disease, cancer, and mental health disorders. Conversely, a balanced ratio can reduce inflammation, improve heart health, enhance mental well-being, manage aspects of metabolic syndrome, and possibly lower cancer risk. While the ideal ratio isn't universally agreed upon, historical data suggests a ratio close to 1:1 or 2:1 was beneficial, and modern health recommendations advocate for a ratio between 4:1 to 1:1, emphasizing the importance of increasing omega-3 intake to counteract the prevalent high omega-6 consumption in Western diets.