BetterByDesign Nutrition

11/28/2025

Most people regain weight after losing it, but it doesn't need to be that way. Understanding the stages of change makes success possible. https://www.bbdnutrition.com/2020/11/06/stages-of-change-why-most-ppl-regain-wt-loss/

11/26/2025

As unpalatable as it sounds, a smoothie is “pre-chewed” food and can impact both our blood sugar and gut microbiome. Why eating our food rather than drinking it matters.
https://www.bbdnutrition.com/2023/08/13/smoothie-as-pre-chewed-food/

11/25/2025

I remember when the "new" food guides came out. It was 1977. Overweight, obesity and type 2 diabetes were rare. What could go possibly go wrong with making foods "fat free" and advising people to eat more carbs? How did all that start?

In the 1960s, the sugar industry paid Harvard researchers to blame fat as the cause of heart disease, while discounting the role of sugar.

11/25/2025

"Sugar Lies"

1. Fake sugar, that tastes like sugar, but spikes blood sugar HIGHER than real sugar.

https://www.bbdnutrition.com/2025/11/13/the-worst-carb-for-blood-sugar-youve-probably-never-heard-of/

2. The sugar industry PAID researchers to say that fat caused heart disease.

https://www.bbdnutrition.com/2025/11/24/sugar-industry-paid-to-shift-blame-for-heart-disease-to-fat/

11/25/2025

NEW ARTICLE: How many people are aware that decades of low-fat messaging began with the sugar industry paying three prominent Harvard researchers to blame fat as the cause of heart disease, while discounting the role of sugar?
https://www.bbdnutrition.com/2025/11/24/sugar-industry-paid-to-shift-blame-for-heart-disease-to-fat/

11/24/2025

“Old people smell”, called "kareishu" in Japan, can be reduced through dietary and lifestyle changes, including eating antioxidant-rich foods to target 2-nonenal. https://www.bbdnutrition.com/2025/09/01/avoiding-that-old-people-smell/

11/24/2025

Adults lose ~1% of muscle mass each year after the age of thirty, so knowing how to retain muscle as an adult is essential.
https://www.bbdnutrition.com/2023/08/11/retain-muscle-types-protein-older-adults/

11/18/2025

Sucralose is ~600x as sweet as sugar, so most (~94%) of a packet of Splenda® is maltodextrin, used as a filler. While Splenda® is "sugar-free", the maltodextrin in it can cause blood glucose to spike significantly higher than table sugar. https://www.bbdnutrition.com/2025/11/13/the-worst-carb-for-blood-sugar-youve-probably-never-heard-of/

11/18/2025

Maltodextrin has a Glycemic Index higher than table sugar and higher than pure glucose, and some of the highest percentage of maltodextrin is found in protein supplements (84%), which have the same percentage of maltodextrin as sports and energy drinks, and infant formula has an even higher percentage (89%).
https://www.bbdnutrition.com/2025/11/13/the-worst-carb-for-blood-sugar-youve-probably-never-heard-of/

11/13/2025

It is frustrating to find out that there is a carb known to spike blood sugar more than table sugar and that is used in significant quantities in "sugar-free foods" — but is virtually unknown because it is not classified as a sugar.

This worst carb that you've probably never heard of has a Glycemic Index higher than table sugar, and possibly higher than pure glucose.

11/11/2025

Did you know that "complex carbohydrates" are just long chains of sugar molecules, like pearls on a string? How quickly and how high blood sugar spikes depend on what those sugars are. https://www.bbdnutrition.com/2019/04/09/complex-carbohydrates-as-long-chains-of-sugar-molecules/

11/11/2025

Why are iron levels often low in older adults? What routine tests can be done to determine this, and what are some options available if results come back out of range? (This article was written and posted on August 4, 2019, and was completely updated on November 7, 2025

https://www.bbdnutrition.com/2019/08/04/why-so-many-post-menopausal-women-and-older-men-have-low-iron/