Food &
Nutrition.
Evidence-led reading on food & nutrition from the HL Benefits desk. Long reads, careful guides, and the boring-but-true positions the research keeps settling on.
The 5 Foods That Naturally Boost Your Body's Own GLP-1 Production
Avocados, eggs, olive oil, oats, and Greek yogurt are the five foods with peer-reviewed evidence for naturally boosting GLP-1, Ozempic's hormone.
Photograph · HL BenefitsThe latest, in long form.
Browse all 72 →
Personalized Nutrition: DNA-Based, Biomarker, and AI-Driven Diet Plans in 2026
A research-backed comparison of DNA, biomarker, and AI-driven personalized nutrition services including Zoe, InsideTracker, and Viome.
High-Protein Snacks and Desserts: The Best Options in 2026
Food & NutritionFunctional Beverages 2026: Adaptogen Drinks, Mushroom Coffee, and Prebiotic Sodas
Food & NutritionCherry Juice Benefits: Sleep, Gout Relief, and Recovery
Foods That Naturally Increase GLP-1 Hormone Production
Discover which foods boost your body's natural GLP-1 production through protein, healthy fats, and fiber-fed gut bacteria.
Bone Broth Benefits for Gut Healing, Joints, and Skin
A research-backed guide to how bone broth supports gut barrier integrity, joint cartilage, and skin health, with tips on choosing or making your own.
Seed Oils: Are They Really Toxic? What the Evidence Says
Are seed oils actually toxic? We break down the clinical studies on omega-6 fats, inflammation, and oxidation to separate evidence from hype.
We started this section because the conversation about food & nutrition had become unbearable — too loud, too certain, too often selling something. The boring middle — what the evidence actually supports, repeated across decades, written without a brand to defend — is not a position you can monetize, but it is the position the research keeps quietly settling on.
Companion sections.
All sections →Health
A companion section to food & nutrition, with its own evidence-led reading list.
Weight Loss
A companion section to food & nutrition, with its own evidence-led reading list.
Fitness
A companion section to food & nutrition, with its own evidence-led reading list.
Definitive guides.
All guides →
Lectins and the Plant Paradox — Should You Avoid Certain Vegetables?
Evidence-based guide to lectins, the Plant Paradox diet, and whether you should avoid certain vegetables.
Common Foods With Surprisingly High Glycemic Impact
Some common pantry staples spike your blood sugar more than table sugar. Learn which foods have a surprisingly high glycemic impact and simple swaps to manage it.
A claim about food & nutrition is not a study. A study is not a meta-analysis. A meta-analysis is not a guideline. The article doesn't fit on a label.
On our desk this week.
More from the desk →
Nitric Oxide Foods: The Complete Guide to Eating for Better Blood Flow and Lower Blood Pressure
Discover the top foods that boost nitric oxide for better blood flow and lower blood pressure, backed by clinical research.
Hummus Health Benefits and Recipes: The Ultimate Guide
The recipe index.
All 72 →Brussels Sprouts Benefits and Nutrition: Ultimate Guide
Broccoli Nutrition Facts and Health Benefits: Ultimate Guide
Natural Appetite Suppressants: The Ultimate Evidence-Based Guide
Chamomile: Health Benefits and Side Effects
Apple Cider Vinegar: Benefits, Myths, and Safe Use
Whey vs Casein Protein: Benefits and Disadvantages
Carrots | Health Benefits and Nutritional Information
Green Beans: Benefits, Nutrition Facts, and How to Eat More
From the archive.
All 72 →
Artificial Sweeteners: Benefits, Risks, and Best Uses
Iron Rich Foods That are Not Meat
Health Benefits of Cocoa Powder: Evidence-Based Guide
Low vs High Glycemic Index Foods: Ultimate Guide
Food Poisoning: Symptoms, Causes, Home Remedies & Treatment
Cockroach Milk: Hype, Science, and What to Eat Instead
Ginkgo Biloba Benefits, Uses and Side Effects 2016 Guide
Panax Ginseng | Benefits, Facts and Research
Probiotic Strains and Species | Benefits and Research
