Nutrition concepts

Grains & pseudocereals · Health & everyday consumption

Sourdough and digestibility: what fermentation changes

Sourdough fermentation can change several factors related to digestion: it reduces phytate, can lower some fructans/FODMAPs and partially breaks down proteins through grain and microbial enzymes. But “more digestible” is not a universal outcome. Reductions depend on the process, and human trials for digestive symptoms are inconsistent. Ordinary wheat sourdough still contains gluten and is not safe for celiac disease.

4 min read

Legumes & soy · Nutrition concepts

Is a peanut a nut or a legume?

Botanically, peanuts are legumes. Arachis hypogaea belongs to the Fabaceae family, alongside peas and beans, and its seeds develop inside pods underground. Nutritionally and culinarily, peanuts behave more like tree nuts because they are dry, energy-dense and rich in fat and protein, which is why grocery stores often group them with almonds and pistachios.

4 min read

Seaweed, spices & more · Nutrition & composition

Maca: what it is and what it provides nutritionally

Maca is the enlarged underground hypocotyl/root of an Andean Brassicaceae plant, usually sold dried and powdered. Analyses of dry maca commonly find roughly 55–73% carbohydrate, 9–21% protein, 8–26% fiber and under 3% fat, but a 5 g spoonful contains only a small fraction of those per-100-g amounts.

5 min read

Fruit · Nutrition & composition

Açaí: what it is and what nutrients it contains

Açaí is the fruit of Amazonian Euterpe palms. Its pulp is unusual among fruits because much of its energy comes from fat rather than sugar, and it can provide fiber and anthocyanins. Frozen purée, freeze-dried powder, drinks and bowls are not nutritionally interchangeable because water, added sugar and toppings change the numbers dramatically.

5 min read

Seaweed, spices & more · Nutrition & composition

Edible seaweed: types and nutritional value

Edible seaweeds include red, brown, and green species with very different profiles. Dried seaweeds are generally low in fat and rich in fiber and minerals; red nori can be relatively high in protein, while brown wakame and especially kombu tend to contain more iodine. The species name matters far more than the word “seaweed.”

5 min read

Seaweed, spices & more · Nutrition & composition

Iodine in seaweed: why do some types contain so much more?

Seaweed has no single iodine value. One commercial analysis found 29–46 mcg/g in dried nori, 94–185 mcg/g in wakame, and 241–4,921 mcg/g in kombu. Species, location, growth stage, season, and processing all matter; some brown kelps can exceed the U.S. adult upper limit with less than a gram.

5 min read

Nutrition concepts

What does ‘superfood’ really mean?

‘Superfood’ is an informal marketing and media term, not a scientific nutrition category with a universal cutoff. A food can be genuinely nutrient-dense, but its value still depends on specific nutrients, serving size, what it replaces in the diet, and the quality of evidence behind any health claim.

6 min read

Seaweed, spices & more · Nutrition & composition

Spirulina: what it is and what nutrients it contains

Commercial spirulina is dried biomass from Limnospira/Arthrospira cyanobacteria, not a marine seaweed. USDA reference data provide about 57.5 g protein and 28.5 mg iron per 100 g, but a 7 g tablespoon-sized amount gives roughly 4 g protein and 2 mg iron. It is not a reliable vitamin B12 source.

5 min read

Seaweed, spices & more · Nutrition & composition

Is spirulina a complete protein?

Spirulina contains all nine essential amino acids, so it is commonly called a complete protein. That label does not mean its protein is identical in quality to egg, dairy, or soy, or that a spoonful meets protein needs: amino-acid proportions, digestibility, and the amount eaten still matter.

4 min read

Chocolate, cocoa & sweets · Nutrition concepts

What does the cacao percentage on chocolate mean?

Cacao percentage is the total share of cacao-derived ingredients in the bar: chocolate liquor/cocoa mass, cocoa butter, and sometimes cocoa powder. A 70% bar is not 70% cocoa powder or 70% nonfat solids; the remaining 30% is sugar and any other non-cacao ingredients.

4 min read

Grains & pseudocereals · Nutrition & composition

Oat beta-glucan: what it is and where it is found

Beta-glucan is a soluble fiber built into the cell walls of oats and barley. It occurs throughout the oat kernel but is often more concentrated in outer fractions such as oat bran; the final amount varies with cultivar and processing.

5 min read

Comparisons

Raw vs. cooked foods: why one is not always better

Raw foods can preserve more heat-sensitive nutrients such as vitamin C. Cooking can make carotenoids easier to access, change concentration through water gain or loss, and improve safety. There is no universal winner.

4 min read

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Sourdough and digestibility: what fermentation changes

Is a peanut a nut or a legume?

Maca: what it is and what it provides nutritionally

Açaí: what it is and what nutrients it contains

Edible seaweed: types and nutritional value

Iodine in seaweed: why do some types contain so much more?

What does ‘superfood’ really mean?

Spirulina: what it is and what nutrients it contains

Is spirulina a complete protein?

What does the cacao percentage on chocolate mean?

Oat beta-glucan: what it is and where it is found

Raw vs. cooked foods: why one is not always better