Diet Science

Nivel: B2, Category: Hobby

Diet Science is a fun 5 to 7 minute weekly audio program with insights and straight scoops on today's health and diet issues from Dee McCaffrey, CDC with co-host Michael McCaffrey.

All episodes

The Power of Pili Nuts

Added: 10/10/2025

Nota: 5 (número de valoraciones: 1)

Encased in a black shell that resembles a minature avocado lies the powerful pili nut, a type of tropical tree nut indigenous to the Philippines. Listen in this week as Dee delves into the nutritional profile of this amazing tropical nut and why you may want to make it your next pantry staple.Reference: Millena, C. G., & Sagum, R. S. (2018). Philippine pili (Canarium ovatum, Engl.) varieties as source of essential minerals and trace elements in human nutrition. Journal of Food Composition and Analysis, 69, 53–61. https://doi.org/10.1016/j.jfca.2018.02.008

Berry Dirty: Why Blackberries Made the 2025 Dirty Dozen

Added: 3/08/2025

Nota: 5 (número de valoraciones: 1)

This week, Dee dives into the recently released Environmental Working Group's (EWG) 2025 Shopper's Guide to Pesticides in Produce, commonly known as "The Dirty Dozen and Clean Fifteen Lists", with a spotlight on blackberries—a new addition to the Dirty Dozen list, coming in at number ten. Listen in as Dee explains why blackberries made the list for the first time this year, and delves into the other produce items on both the Dirty Dozen and Clean 15 Lists to help you make safer, cleaner decisions for your plate and your health.References: Blackberries: Dirty Dozen newcomer. (2025, June 11). Environmental Working Group. https://www.ewg.org/foodnews/blackberries.php?Get a downloadable copy of the EWG's 2025 Shopper's Guide to Pesticides in Produce (Dirty Dozen & Clean 15 Lists): https://www.ewg.org/foodnews/

New Blood Test Can Reveal Your Ultra-Processed Food Intake

Added: 30/05/2025

Nota: 5 (número de valoraciones: 1)

In a groundbreaking new study, researchers have developed a blood and urine test capable of identifying how much ultra-processed food is in your diet. By analyzing metabolites—chemicals produced as the body breaks down food—researchers can now distinguish between individuals who consume high amounts of ultra-processed foods and those who eat little to none. Listen in this week as Dee discusses the details of this study and how the test works, what it means for the future of nutrition research and personalized nutrition, and how it could help guide healthier food choices.Reference: Abar, L., Steele, E. M., Lee, S. K., Kahle, L., Moore, S. C., Watts, E., O’Connell, C. P., Matthews, C. E., Herrick, K. A., Hall, K. D., O’Connor, L. E., Freedman, N. D., Sinha, R., Hong, H. G., & Loftfield, E. (2025). Identification and validation of poly-metabolite scores for diets high in ultra-processed food: An observational study and post-hoc randomized controlled crossover-feeding trial. PLoS Medicine, 22(5), e1004560. https://doi.org/10.1371/journal.pmed.1004560

Sorghum: The Supergrain Hiding in Plain Sight

Added: 12/05/2025

Nota: 0 (número de valoraciones: 0)

From its impressive nutritional profile to its role in blood sugar balance and gut health, sorghum just might be the next superfood you’ve never heard of. Listen in this week as Dee digs into the ancient grain that’s quietly stealing the spotlight in modern nutrition. Whether you're curious about how to cook it, bake with it, or just want to diversify your plate—Dee lays it all out for you.Reference: Stefoska-Needham A. (2024). Sorghum and health: An overview of potential protective health effects. Journal of Food Science, 89(S1), A30–A41. https://doi.org/10.1111/1750-3841.16978

Methyl Adaptogens: Your New Anti-Aging Dream Team

Added: 4/05/2025

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The results of a new study shows that consumption of polyphenols in certain foods--known as methyl adaptogens--can turn back your biological clock. Listen in this week as Dee discusses the study and reveals the short list of common foods that literally help you age better from the inside out.Reference: Villanueva, J. L., Vita, A. A., Zwickey, H., Fitzgerald, K., Hodges, R., Zimmerman, B., & Bradley, R. (2025). Dietary associations with reduced epigenetic age: a secondary data analysis of the methylation diet and lifestyle study. Aging. https://doi.org/10.18632/aging.206240

Cocoa and Carob: A Sweet Duo for Managing Diabetes

Added: 28/04/2025

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A new study shows that a specific blend of cocoa and carob powder improves metabolic health markers in people with Type 2 diabetes. Listen in this week as Dee discusses the study, the specific ratio of cocoa to carob used in the study, and how this delicious duo offers a new strategy for supporting blood sugar balance.Reference: Villalva, M., García-Díez, E., Del Carmen López De Las Hazas, M., Lo Iacono, O., Vicente-Díez, J. I., García-Cabrera, S., Alonso-Bernáldez, M., Dávalos, A., Martín, M. Á., Ramos, S., & Pérez-Jiménez, J. (2025). Cocoa-carob blend acute intake modifies miRNAs related to insulin sensitivity in type 2 diabetic subjects: A randomised trial. Food & Function, 2025(8), 3211–3226. https://pubs.rsc.org/en/content/articlelanding/2025/fo/d4fo04498c

Can You Be Healthy with High Cholesterol?

Added: 20/04/2025

Nota: 0 (número de valoraciones: 0)

Groundbreaking new research challenges conventional beliefs about cholesterol and heart disease. A one-year prospective study of 100 metabolically healthy adults following a long-term ketogenic diet found no correlation between extremely high LDL cholesterol and the progression of coronary artery disease. Listen in this week as Dee explains the study, the importance of personalized risk assessment, why cardiac imaging might matter more than cholesterol levels alone, and what this means for patients, practitioners, and the future of cardiovascular health.Reference: Soto-Mota, A., Norwitz, N. G., Manubolu, V. S., Kinninger, A., Wood, T. R., Earls, J., Feldman, D., & Budoff, M. (2025). Plaque begets plaque, ApoB does not. JACC Advances, 101686. https://doi.org/10.1016/j.jacadv.2025.101686

Thyroid Signals: What Your Body’s Symptoms Are Really Saying

Added: 13/04/2025

Nota: 0 (número de valoraciones: 0)

If you’re struggling with fatigue, chronic constipation, weight gain, or weight loss resistance, an underactive thyroid could be the hidden cause. Listen in this week as Dee explains how the thyroid gland plays a big part in regulating metabolism, digestion, and energy, and the role of diet and lifestyle in treating the root cause of thyroid hormone imbalance.Work with Dee: https://deemccaffrey.com/

Talkin’ Tallow: Is This Rendered Beef Fat Good for Your Health?

Added: 7/04/2025

Nota: 0 (número de valoraciones: 0)

Beef tallow, aka rendered beef fat, was once a staple in American home cooking and fast-food kitchens throughout much of the 20th century. Though it declined in popularity due to concerns over its saturated fat content, it’s now making a comeback. Listen in this week as Dee breaks down the sizzling truth about beef tallow—its nutritional perks, potential pitfalls, and whether it earns a spot in a healthy diet.Reference:Limmatvapirat, C. (2020). Beef tallow consumption and health. The Journal of Chulabhorn Royal Academy, 1(2), 16–34. https://he02.tci-thaijo.org/index.php/jcra/article/view/222030

Longtime Efforts to Ban Artificial Food Dyes & Preservatives Finally Coming to Fruition!

Added: 30/03/2025

Nota: 0 (número de valoraciones: 0)

In March 2011, Processed-Free America (aka Center for Processed-Free Living) submitted arguments against artificial food coloring to the United States Center for Food Safety and Applied Nutrition. Now, 14 years later, the country is starting to pay attention. Listen in this week as Dee discusses the recent ban on 7 food dyes in West Virginia, and similar proposed bans in 23 other states. She explores the science behind artificial colorings, the potential effects on behavior and health that led to this decision, and tips on how to avoid artificial colors in your diet. References:Link to Processed-Free America's arguments against artificial food colors: https://processedfreeamerica.org/center-submits-arguments-against-artificial-food-coloring/Rogers, K. (2025, March 29). Over half of US states are trying to eliminate food dyes. Here’s what you can do now. CNN Health. https://www.cnn.com/2025/03/29/health/food-dye-bans-states-wellness/index.htmlHere's the link to Dee's book The Science of Skinny (the chapter she was referring to is Chapter 7: Food Chemistry Gone Mad): https://amzn.to/426Bwdu

Prickly Power: Unlocking the Health Benefits of Red Cactus Pears

Added: 23/03/2025

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A staple of the Native American diet for centuries, Red Cactus Pears are packed with incredible health benefits. Listen in this week as Dee discusses why this small, watermelon-like fruit is a true superfood, and how to incorporate it into your meals.Reference:Giraldo-Silva, L., Ferreira, B., Rosa, E., & Dias, A. C. P. (2023). Opuntia ficus-indica fruit: A systematic review of its phytochemicals and pharmacological activities. Plants, 12(3), 543. https://pmc.ncbi.nlm.nih.gov/articles/PMC9919935/Link to Red Cactus Pear Fact Sheet: https://www.friedas.com/wp-content/uploads/2012/03/CactusPearsFactSheetNL.pdf

Alpha Lipoic Acid: The Universal Antioxidant

Added: 16/03/2025

Nota: 0 (número de valoraciones: 0)

Known as the "universal antioxidant," alpha-lipoic acid (ALA) is a powerhouse for fighting oxidative stress and supporting overall health. Listen in this week as Dee explores how ALA helps combat diabetes, heart disease, Alzheimer’s, fatty liver, and more—plus, why it’s essential for your metabolism!Reference:Salehi, B., Berkay Yılmaz, Y., Antika, G., Boyunegmez Tumer, T., Fawzi Mahomoodally, M., Lobine, D., Akram, M., Riaz, M., Capanoglu, E., Sharopov, F., Martins, N., Cho, W. C., & Sharifi-Rad, J. (2019). Insights on the use of α-lipoic acid for therapeutic purposes. Biomolecules, 9(8), 356. https://pmc.ncbi.nlm.nih.gov/articles/PMC6723188/Link to purchase Alpha Lipoic Acid: https://amzn.to/43FqMFh

Stop the Microplastics Mayhem! Proactive Steps to Minimize Exposure

Added: 9/03/2025

Nota: 5 (número de valoraciones: 1)

Microplastics are tiny plastic particles—smaller than a grain of sand—shed from bottles, bags, tires, synthetic fabrics, and even cosmetics. Linked to obesity, diabetes, heart disease, Alzheimer’s, and cancer, these invisible invaders are everywhere. Listen in this week as Dee shares nutrition and detox strategies to help clear them from your body.Reference:Marfella, R., Prattichizzo, F., Sardu, C., Fulgenzi, G., Graciotti, L., Spadoni, T., D’Onofrio, N., Scisciola, L., La Grotta, R., Frigé, C., Pellegrini, V., Municinò, M., Siniscalchi, M., Spinetti, F., Vigliotti, G., Vecchione, C., Carrizzo, A., Accarino, G., Squillante, A., . . . Paolisso, G. (2024). Microplastics and nanoplastics in atheromas and cardiovascular events. New England Journal of Medicine, 390(10), 900–910. https://www.nejm.org/doi/10.1056/NEJMoa2309822

Can Eating Grapes Keep Your Muscles Strong as You Age?

Added: 3/03/2025

Nota: 5 (número de valoraciones: 1)

Could eating a simple bowl of grapes be the key to stronger muscles? A groundbreaking study says yes—especially in aging women. Listen in this week as Dee discusses the findings of this new research ane explores how the 1,600 natural compounds in grapes work together to support lean muscle mass, why these findings matter for healthy aging, and what it could mean for yyour health.Reference:Dave, A., Park, E., Piya, S., & Pezzuto, J. M. (2025). Long-term dietary consumption of grapes alters phenotypic expression in skeletal muscle of aged male and female mice. Foods, 14(4), 695. https://doi.org/10.3390/foods14040695

Boost Your Brainpower with Walnuts for Breakfast

Added: 24/02/2025

Nota: 0 (número de valoraciones: 0)

Could your breakfast choice set the tone for sharper thinking all day long? A new study says yes, especially if your breakfast includes walnuts. Listen in this week as Dee breaks down the science behind this brain-boosting nut and how you can easily incorporate it into your diet for lasting cognitive benefits.Reference:Bell, L., Dodd, G. F., Jeavons, M., Fisher, D. R., Whyte, A. R., Shukitt-Hale, B., & Williams, C. M. (2025). The impact of a walnut-rich breakfast on cognitive performance and brain activity throughout the day in healthy young adults: A crossover intervention trial. Food & Function. https://doi.org/10.1039/d4fo04832f Link to Dee's Breakfast Recipe: https://processedfreeamerica.org/10625-2/

The Probiotic Shield: Yogurt’s Role in Colon Cancer Risk

Added: 15/02/2025

Nota: 0 (número de valoraciones: 0)

A recent study suggests that long-term yogurt consumption, which typically contains a genus of probiotic Bifidobacterium, is associated with a 20% decreased incidence of colorectal cancer. Listen in this week as Dee explains how Bifidobacterium works in the gut, why it may protect against the formation of tumors, and how much yogurt you need to eat each week to get the same amount reported in the study.References:Ugai, S., Liu, L., Kosumi, K., Kawamura, H., Hamada, T., Mima, K., Arima, K., Okadome, K., Yao, Q., Matsuda, K., Zhong, Y., Mizuno, H., Chan, A. T., Garrett, W. S., Song, M., Giannakis, M., Giovannucci, E. L., Zhang, X., Ogino, S., & Ugai, T. (2025). Long-term yogurt intake and colorectal cancer incidence subclassified by Bifidobacterium abundance in tumor. Gut Microbes, 17(1). https://www.tandfonline.com/doi/full/10.1080/19490976.2025.2452237Link to Probiotics: https://amzn.to/41jCNyP

Heart-Healthy Sips: How 3 Red Juices Can Lower Blood Pressure

Added: 9/02/2025

Nota: 0 (número de valoraciones: 0)

February is Heart Health Month, making it the perfect time to explore the power of nutrition to naturally lower high blood pressure. Listen in this week as Dee discusses the research showing how adding one or more of three powerhouse red juices--beet juice, tomato juice, and pomegranate juice--to your diet can help keep your blood pressure in check and support overall cardiovascular health.References: Benjamim, C. J. R., Porto, A. A., Valenti, V. E., Sobrinho, A. C. D. S., Garner, D. M., Gualano, B., & Bueno Júnior, C. R. (2022). Nitrate derived from beetroot juice lowers blood pressure in patients with arterial hypertension: A systematic review and meta-analysis. Frontiers in Nutrition, 9, 823039. https://doi.org/10.3389/fnut.2022.823039Odai, T., Terauchi, M., Okamoto, D., Hirose, A., & Miyasaka, N. (2019). Unsalted tomato juice intake improves blood pressure and serum low‐density lipoprotein cholesterol level in local Japanese residents at risk of cardiovascular disease. Food Science & Nutrition, 7(7), 2271–2279. https://doi.org/10.1002/fsn3.1066 Sahebkar, A., Ferri, C., Giorgini, P., Bo, S., Nachtigal, P., & Grassi, D. (2016). Effects of pomegranate juice on blood pressure: A systematic review and meta-analysis of randomized controlled trials. Pharmacological Research, 115, 149–161. https://doi.org/10.1016/j.phrs.2016.11.018

Acetylcholine: Nature's Nootropic for Boosting Brain Function

Added: 2/02/2025

Nota: 0 (número de valoraciones: 0)

Acetylcholine enhances memory, focus, and muscle function, earning its reputation as a natural nootropic. But, as we age, the body's ability to produce it declines, potentially impacting brain health and physical performance. Listen in this week as Dee explains how acetylcholine is made in the body, and practical ways to boost its production through diet and supplementation. Reference:Nakazaki, E., Mah, E., Sanoshy, K., Citrolo, D., & Watanabe, F. (2021). Citicoline and memory function in healthy older adults: A randomized, double-blind, placebo-controlled clinical trial. Journal of Nutrition, 151(8), 2153–2160. https://www.sciencedirect.com/science/article/pii/S002231662200267X?via%3DihubLink to purchase choline supplement: https://amzn.to/40Mmg6c

Why Iodine Deficiency is Making a Comeback

Added: 26/01/2025

Nota: 0 (número de valoraciones: 0)

A century ago, goiters resulting from iodine deficiency were rampant in people living in inland states from Appalachia and the Great Lakes to the northwest United States---an area that came to be known as the "goiter belt." Iodized salt solved that problem. But now iodine deficiency and goiters are making a comeback in the U.S. Listen in this week as Dee discusses why this is happening and how to ensure you get enough iodine in your diet without iodized salt.Reference:Hatch-McChesney, A., & Lieberman, H. R. (2022). Iodine and iodine deficiency: A comprehensive review of a re-emerging issue. Nutrients, 14(17), 3474. https://pmc.ncbi.nlm.nih.gov/articles/PMC9459956/Link to Purchase Gourmet Seaweed Seasoning Salt: https://tinyurl.com/gourmetseasoningsalt

A Win for Safer Foods: FDA Finally Bans Red Dye No. 3

Added: 19/01/2025

Nota: 0 (número de valoraciones: 0)

In response to a 2022 color additive petition from consumer advocacy groups, the FDA has finally put a ban on the use of food dye no. 3, a synthetic food coloring linked to health risks like hyperactivity and cancer. Listen in this week as Dee discusses this long-overdue decision and what it means for your health.Reference:U.S. Food and Drug Administration. (2025, January 15). FDA to revoke authorization for the use of red no. 3 in food and ingested drugs. https://www.fda.gov/food/hfp-constituent-updates/fda-revoke-authorization-use-red-no-3-food-and-ingested-drugs Link to our petition against this additive in 2011:https://processedfreeamerica.org/center-submits-arguments-against-artificial-food-coloring/

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