What's in your food

Evidence-anchored guides to the additives, nutrients, and health topics on your labels — what the science actually says, who might limit them, no fear-mongering.

Added Sugars: How Much Is Too Much? — Real guidance on added sugar limits, why it matters for blood sugar, and where to find it hiding in everyday foods.
Is Aspartame Safe? How Much Diet Soda the FDA Limit Really Allows — Aspartame's FDA limit is 50 mg/kg of body weight — far more diet soda than most people ever drink. Here's what that means in cans per day, where the WHO differs, and who should actually be cautious.
Where's the Sodium Really Hiding? A Practical Guide — Most of your daily sodium doesn't come from the salt shaker—it's quietly hiding in packaged and restaurant foods. Here's how to find it and cut it without sacrificing flavor.
Red 40 and Food Dyes: Reading the Actual Research — FDA-approved and safe for most people, but here's what the science actually says about artificial dyes and who might want to limit them.
MSG: Separating the Myth From the Evidence — MSG gets a bad rap—but science shows it's safe, it's natural, and it's already in your kitchen.
Carrageenan: What the Science Actually Says — It's in your plant milk and yogurt. Here's what you need to know about this seaweed thickener—and whether you should worry.
Sodium Benzoate: What That Preservative Really Does — It stops mold and bacteria in your dressing—here's what the science actually says, and why the FDA considers it safe.
How Much Protein You Actually Need — Skip the hype. Here's what the science says about protein intake for your body, your goals, and your meals.
Why You're Probably Eating Half the Fiber You Need — Most of us eat about 15g of fiber daily—half the recommended amount. Here's why it matters and how to add more without the bloat.
Omega-3 Fats Explained: Why Your Body Needs Them — Your body can't make omega-3s on its own. Here's where to find them, how much you need, and why they matter for your heart.
Iron: How Much You Need and Why Deficiency Is Easy to Miss — Iron deficiency is sneaky—but knowing your daily target and how to absorb it better makes it avoidable.
Calcium Beyond Dairy: Where Else to Get It — You need 1,000–1,200 mg of calcium daily—and dairy isn't your only option. Here's where to find it.
Potassium: The Electrolyte You're Probably Missing — Most of us eat half the potassium we need. Here's why it matters for blood pressure and where to find it beyond bananas.
Vitamin C: Skip the Megadose, Master the Meal — One orange has all the C you need—here's what it actually does, why supplements mostly flush away, and the one trick that makes it work harder.
Is Stevia Safe? What the FDA and WHO Actually Say — Stevia is plant-derived and calorie-free — here's what the FDA and WHO actually concluded, the daily limit, and who should pay attention.
Monk Fruit: Is This Natural Sweetener Actually Safe? — Monk fruit is calorie-free and FDA-recognized as safe — here's what the review actually found, why there's no daily limit, and what to watch on the label.
Erythritol: What the Science Says About This Sugar Alcohol — Erythritol is FDA-recognized as safe and carries an EFSA daily intake of 0.5 g/kg — here's the real caveat, and what those cardiovascular headlines actually mean.
Acesulfame Potassium (Ace-K): What the Daily Limit Actually Means — Ace-K is FDA-approved with a daily intake of 15 mg/kg — here's what that means in practice, and why it's usually blended with other sweeteners rather than used alone.
Xanthan Gum: What That Thickener Really Does — Xanthan gum is an FDA-permitted thickener with a JECFA rating of 'not specified,' meaning no numerical limit was set — here's what it is, and the one real exception to know.