Caitlin Beale, MS, RDN, Health & Nutrition Writer & Author

Caitlin Beale, MS, RDN

About

Caitlin Beale is a registered dietitian and nutrition writer with a master’s degree in nutrition. She has a background in acute care, integrative wellness, and clinical nutrition. She has over 10 years of experience as a registered dietitian.

She specializes in:

gut health
wellness
women’s health
academics and research

Caitlin has a bachelor’s degree in English literature and a master’s degree in nutrition from California Polytechnic University at San Luis Obispo. She has certificates of training in integrative and functional nutrition therapy, food as medicine, and from the Aviva Romm’s Women’s Integrative Medicine Institute. Caitlin loves taking complicated health and wellness information and translating it into easy-to-understand information that anyone can use to optimize their health.

Articles

Nutrition

7 Benefits of Golden Milk and How to Prepare It at Home

Wondering why golden milk is so popular? Learn the history behind this healing recipe, why it’s so good for you, and how to prepare it at home.

Caitlin Beale, MS, RDN

May 17, 2023

Nutrition

Yogurt Probiotics Guide: Nutrition and Main Benefits

Are yogurt probiotics good for your gut? Yes, but not all yogurt contains live cultures. Learn the best options, plus how to make it at home.

Caitlin Beale, MS, RDN

April 14, 2023

delicious and healthy meal made with pesto

Nutrition

Is Pesto Healthy? Types, Benefits & Recipes

Is pesto healthy? Learn about this popular Mediterranean sauce here, including its nutritional benefits, types, and how to make it at home.

Caitlin Beale, MS, RDN

April 12, 2023

Woman-drinking-coffee-late-at-night-with-a-screen-on-night-eating-syndrome

Wellness

Night Eating Syndrome Explained: Health Impact and Treatment

Get the facts on night eating syndrome, an often under-recognized disorder affecting 1.5% of adults in the US. Learn how it impacts your health and find out how you can get help to manage it.

Caitlin Beale, MS, RDN

March 31, 2023

Nutrition

What is Kefir? A Guide to Its Health Benefits and Preparation

Kefir is a fermented beverage used for thousands of years. Learn about kefir and its health benefits (plus how to make it at home).

Caitlin Beale, MS, RDN

March 17, 2023

Young-woman-with-healthy-gut-health-habits-exercising-outside-how-to-clean-your-gut

Wellness

How to Clean Your Gut: 9 Proven Ways to Improve Digestion

Most so-called cleanses aren’t worth your money, but lifestyle habits can boost digestive health. Here’s how to clean your gut naturally without wasting money on gimmicks.

Caitlin Beale, MS, RDN

March 8, 2023

Womans-hands-using-phone-while-eating-a-lot

Wellness

13 Proven Tips to Stop Stress Eating and Gain Self-Control

Eating to cope with stress is common, but reaching your health goals is challenging if you feel out of control around food. Learn how to stop stress eating with these 13 tips.

Caitlin Beale, MS, RDN

March 7, 2023

Young-woman-happily-enjoying-a-calm-meal-how-to-eat-slower

Weight Loss

How to Eat Slower for Metabolic Health and Weight Loss

Eating slowly is a simple way to support weight loss and improve your metabolic health. Here's how to make it a habit.

Caitlin Beale, MS, RDN

February 27, 2023

Young-doctor-reading-a-file-how-to-lower-estrogen

Wellness

What Causes High Estrogen + How You Can Lower It: 9 Tips

High estrogen can cause symptoms like insomnia, weight gain, and more. Learn about what causes estrogen dominance, plus food and lifestyle tips to help lower it.

Caitlin Beale, MS, RDN

February 27, 2023

Wellness

Appetite Loss During Pregnancy: Why It Occurs + How to Face It

Learn everything you need to know about appetite loss during pregnancy, from what causes it to how to make sure you're still getting the nutrients you need.

Caitlin Beale, MS, RDN

February 27, 2023

Nutrition

Endometriosis Diet Guide: Foods to Ease Inflammation and Pain

Endometriosis can be a debilitating condition affecting up to 10 percent of women. Learn what an endometriosis diet should and shouldn't include here.

Caitlin Beale, MS, RDN

February 3, 2023

Nutrition

Is It Bad to Eat Before Bed? Pros and Cons + How To Do It Right

Is it bad to eat before bed? Not for everyone. Here's what you need to know about late-night snacking and your metabolic health.

Caitlin Beale, MS, RDN

January 30, 2023

Two-bowls-with-mediterranean-salads-on-top-of-kitchen-table

Nutrition

Mediterranean Diet Beginners Guide: Benefits, Meal Plan & Tips

This beginners' guide to the Mediterranean Diet will teach you everything you need to know.

Caitlin Beale, MS, RDN

January 26, 2023

Nutrition

Foods to Eat and to Avoid While Breastfeeding: The Hows and Whys

Find out which foods to avoid while breastfeeding, plus all the delicious foods you can eat to support your baby’s health.

Caitlin Beale, MS, RDN

January 20, 2023

Weight Loss

What Is The Metabolic Confusion Diet And How Does It Work?

Wondering about the Metabolic Confusion Diet? Here are the pros and cons, plus whether it actually works for weight loss.

Caitlin Beale, MS, RDN

January 3, 2023

Wellness

10 Causes of Low Energy Levels In Females and Proven Solutions

Feel tired all the time? Here are the top 10 causes of low energy in females, plus proven natural solutions to get your energy back.

Caitlin Beale, MS, RDN

December 27, 2022

planner-slices-of-orange-and-a-coffee-on-a-table

Nutrition

Best Diets For Weight Loss to Try in 2023 (Expert Approved)

Here are the best diets to try in 2023 to lose weight and keep it off, plus how to stay committed for long-term health.

Caitlin Beale, MS, RDN

December 6, 2022

Woman-in-Brown-Knitted-Sweater-Picking-Vegetables

Nutrition

Best and Worst Foods to Eat When You Have Hypothyroidism

Wondering what foods to eat if you have hypothyroidism? Find the best and worst foods to eat, plus a sample diet plan for hypothyroidism, here.

Caitlin Beale, MS, RDN

November 29, 2022

Wellness

Boost Your Energy Naturally: 10 Science-Backed Ways To Do It

Feeling run down? Tired all the time? Here are ten science-backed ways to boost your energy naturally.

Caitlin Beale, MS, RDN

November 16, 2022

Happy-black-woman-holding-basket-with-lettuce-on-shoulder

Nutrition

18 Foods to Lower Blood Pressure and Improve Metabolic Health

High blood pressure is a serious condition, but lifestyle changes like what you eat, can help lower pressure and boost your metabolic health.

Caitlin Beale, MS, RDN

November 11, 2022

cristal clear jar full of milk on a little coffee table with books

Weight Loss

What Are the Best Healthy Milks For Weight Loss?

Milk alone isn’t a magic potion, but it can be part of a healthy weight loss plan when combined with healthy fats and protein.

Caitlin Beale, MS, RDN

November 1, 2022

Coconut-bowl-full-of-fresh-vietnamese-rolls-and-leaves

Nutrition

The Ultimate Foods List to Master a Plant-Based Diet

A plant-based diet means focusing most of your meals on plants,like fruits and vegetables, legumes, nuts and seeds, and whole grains.

Caitlin Beale, MS, RDN

October 26, 2022

woman-cooking-in-modern-colorful-kitchen

Nutrition

28 Foods That Can Boost Your Liver Health

Lifestyle factors, including diet, can influence the liver's ability to do its job, helping or hindering the detoxification process. In other words, your food choices can significantly impact your liver health.

Caitlin Beale, MS, RDN

October 22, 2022

Wellness

What Your Metabolic Age Reveals About Your Health

Metabolic age is a measure of how fast or slow your metabolism is relative to other people of the same chronological age.

Caitlin Beale, MS, RDN

October 12, 2022

Woman-in-blue-sports-bra-and-leggings-looking-up

Weight Loss

How Many Pounds Can You Lose In A Year? Explained + Tips

One to two pounds per week is the recommended amount of weight loss. So if you crunch the numbers, this translates into losing about 50 pounds a year.

Caitlin Beale, MS, RDN

October 11, 2022

a woman sitting on a chair eating a bowl of food

Nutrition

How Often to Eat for Metabolic Health

Meal timing and metabolic health are closely linked—what you eat and when you eat it can significantly impact your body's ability to efficiently burn calories and use nutrients as fuel.

Caitlin Beale, MS, RDN

September 22, 2022

Weight Loss

Understanding Metabolic Adaptation

Metabolic adaptation can happen when you drop calories or lose weight. It’s a normal physiological response, but it can make it harder to meet your weight loss goals. Learn about metabolic adaptation, why it happens, and tips on how to move past it.

Caitlin Beale, MS, RDN

September 20, 2022

woman wearing denim jacket holding a cup of coffee in a cafe

Wellness

How Mindfulness Can Improve Your Metabolic Health

Mindfulness, the practice of paying attention to the present moment without judgment, can be a helpful tool for managing emotional eating and promoting metabolic health.

Caitlin Beale, MS, RDN

September 13, 2022

a woman and a man lifting weights in a gym

Fitness

The Metabolic Advantages of Strength Training

Cardio (aerobic) exercise usually gets the most press for metabolic health, but did you know strength training is just as important? Here’s why adding strength training to your workout is a powerful way to optimize metabolic health.

Caitlin Beale, MS, RDN

September 7, 2022

a couple jogging on a path through a wooded park

Fitness

The Metabolic Advantages of Cardio

Newsflash! Exercise is good for you. Okay, maybe this isn't breaking news, but it's worth repeating. Exercise confers all sorts of benefits, especially for cardiometabolic health (a way to measure the risk of heart and vascular disease).

Caitlin Beale, MS, RDN

August 29, 2022

woman sitting on a sofa taking a probiotic supplement with a glass of water

Nutrition

Can Probiotics Affect Your Metabolic Health?

Metabolic health, or how well your body converts the food you eat into energy, is an integral part of overall health. You can measure metabolic health with markers like cholesterol, blood sugar, and waist circumference.

Caitlin Beale, MS, RDN

August 23, 2022

woman walking down a suburban sidewalk with a tote bag and basket of produce

Nutrition

Dietary Fiber: A Crucial Nutrient For Metabolic Health

Why fiber is a key nutrient for metabolic health – and how to make sure you're getting enough of it.

Caitlin Beale, MS, RDN

August 22, 2022

Nutrition

Can Cheese Be Good for Metabolic Health?

Cheese pretty much makes everything taste better. Melted, added as a salad topping, shredded on top of tacos, or crumbled over pasta, cheese has a way of making meals more enjoyable. But is it good for your health?

Caitlin Beale, MS, RDN

July 26, 2022

four women with different body types wearing workout clothes and smiling

Weight Loss

Can Body Positivity & Weight Loss Work Together?

When you think about weight loss, body love isn't usually the first thing that comes to mind.

Caitlin Beale, MS, RDN

July 25, 2022

Woman drinking a glass of water in her kitchen

Weight Loss

Does Drinking Water Help You Lose Weight?

Just drinking water won't necessarily lead to weight loss on its own, but in combination with other healthy habits like exercise and nutrition, hydration is an important part of reaching your goals.

Caitlin Beale, MS, RDN

June 27, 2022

A bowl of brown rice and lentils being served with a wooden spoon

Weight Loss

How to Choose Rice for Weight Loss

While you may have heard that there's no room for rice in your diet if you are trying to lose weight, that's simply not true. Rice is a staple for so many cultures, many of which don't have the same challenges with weight as seen in the United States

Caitlin Beale, MS, RDN

June 14, 2022

Nutrition

Why Eggs are Good for Weight Loss (Hint: Blood Sugar)

Eggs are a great source of protein and can help balance blood sugar levels to support weight loss. Plus, they contain many other nutrients necessary for optimal health.

Caitlin Beale, MS, RDN

June 9, 2022

protein rich foods including fish, eggs, meat, and nuts

Weight Loss

Why Protein Is So Good for Weight Loss

No magic wand guarantees weight loss because our bodies are all so different. But your food choices, especially the balance of macronutrients (fat, protein, and carbohydrates), can make a significant impact.

Caitlin Beale, MS, RDN

May 26, 2022

smiling woman holding a bowl of vegetable salad

Nutrition

The Ultimate List of High-Fiber, Low-Carb Foods

Catilin Beale, MS, RDN, explains why fiber is important and lists the top high-fiber, low-carb foods you should start eating today.

Caitlin Beale, MS, RDN

May 13, 2022

a heap of ground cinnamon on a square plate next to a bundle of rolled cinnamon sticks

Glucose

Can Cinnamon Lower Blood Sugar Levels?

Let's take a look at why cinnamon could help lower blood sugar, whether supplements are necessary, and how to safely include more of it in your diet.

Caitlin Beale, MS, RDN

April 28, 2022

Glucose

Does Coffee Raise Blood Sugar?

In this article, we'll look at what the research says about coffee and its connection to your blood sugar.

Caitlin Beale, MS, RDN

April 25, 2022

Nutrition

Low-Glycemic Vegetables

Low glycemic vegetables have minimal impact on blood sugar levels. The glycemic index (GI) scale measures how much a food raises your blood sugar. Anything under 55 is considered a low GI food.

Caitlin Beale, MS, RDN

April 16, 2022

Mediterranean diet foods on a wooden table, including: vegetables, fruits, nuts, fish, and olive oil

Nutrition

Mediterranean Diet and Blood Sugar

Learn how the Mediterranean diet helps support stable blood sugar. This article will explore the Mediterranean diet—what foods are included, why it's good for you, how it supports stable blood sugar, and how to make it work with your lifestyle.

Caitlin Beale, MS, RDN

April 13, 2022

Man, dressed in business casual clothing, walking up a flight of stairs

Weight Loss

Non-exercise Activity Thermogenesis (NEAT) for Weight Loss

Glucose, the sugar you get from food, provides energy for your cells. Too much glucose can be a problem, but by keeping blood sugar stable, you unlock the ability to burn stored fat. This is the basic science behind using a CGM for weight loss.

Caitlin Beale, MS, RDN

March 26, 2022

Woman smiling while looking at a recipe on her phone in the kitchen

Glucose

How to Control Blood Sugar Spikes After Meals

When you eat a meal with carbs, your blood sugar rises as food breaks down into glucose and is absorbed into your bloodstream. Some carbs will cause a rapid rise in blood sugar, while others are more gradual. Stabilize your glucose with these tips.

Caitlin Beale, MS, RDN

March 25, 2022

Nutrition

Best Breads to Minimize Blood Sugar Spikes

If you are watching your blood sugar, you might think that bread is off the table. But this isn't always true! Some types of bread minimize blood sugar spikes because they are made with ingredients (hint: fiber) that won't skyrocket your glucose.

Caitlin Beale, MS, RDN

March 15, 2022

Illustration of a person's hand holding a fork near a clock that reads 1:15.

Glucose

Is Intermittent Fasting Healthy?

There is a lot of buzz around intermittent fasting. Some people swear by it, while others think it's just another diet trend. So, is intermittent fasting healthy? The answer is: it depends.

Caitlin Beale, MS, RDN

March 11, 2022

woman cutting vegetables for a low-carb meal

Nutrition

Is a Low-Carb Diet Healthy?

Low-carbohydrate diets are used as a way to accelerate weight loss. But does a diet's popularity mean that following it long-term is healthy, and will the results last?

Caitlin Beale, MS, RDN

March 3, 2022

A grouping of "healthy" foods, including bananas, vegetables, and organic items

Nutrition

Food Bias: How Diet Culture Tries to Tell Us What to Eat

Caitlin Beale, MS, RDN, discusses the expanded reach of diet culture and how it affects our food choices and relationship with food.

Caitlin Beale, MS, RDN

February 17, 2022

Woman stepping on a smart scale as she gets out of bed

Weight Loss

How Diet Culture Feeds Weight Bias and Stigma

The diet industry has influenced the way we view our bodies and health—and the end result is less than favorable. In this article, Caitlin Beale, MS, RDN, examines the role of diet culture and its influence on weight and food bias.

Caitlin Beale, MS, RDN

February 16, 2022

Glucose

Signs of Hunger: Recognizing True Hunger & How Your Glucose Can Guide You

Can you tell the difference between true hunger and eating for other reasons? If not, you aren't alone. It turns out many people can't. Here's what to do about it.

Caitlin Beale, MS, RDN

February 3, 2022

An example of a low-sugar meal; a bowl of chick peas, broccoli, avocado, and ground chicken.

Nutrition

The Ultimate Guide to Low-Sugar Foods

In this guide to low-sugar foods, Caitlin Beale, RDN, reveals her top 19 low-sugar foods and explains the nutritional benefits each of them offer.

Caitlin Beale, MS, RDN

January 26, 2022

Three women laughing around a table of various breads, spreads, and beverages.

Nutrition

Low-Carb Diets for Weight Loss: Do They Work?

In this article, Caitlin Beale, RDN, discusses low-carb diets, weight loss, and sustainable health goals.

Caitlin Beale, MS, RDN

January 14, 2022

Woman eating sprouts, tomato, and crostini with a fork and knife

Nutrition

Macros Vs. Micros: What You Need to Know for Optimal Health

Optimizing your intake of macronutrients and micronutrients contributes to weight management, blood sugar balance, and chronic disease prevention.

Caitlin Beale, MS, RDN

January 11, 2022

Food on a white table including grapefruit, scallions, purple cabbage, a green apple, and a head of cauliflower

Nutrition

What Are Macronutrients? A Guide to Mastering Your Macros

Learn about macronutrients, their roles in the body, and how to balance them to optimize your eating habits.

Caitlin Beale, MS, RDN

January 7, 2022

A Black couple cooking in the kitchen together

Weight Loss

Average Weight Loss Per Week: How Much Can You Typically Lose?

Learn about healthy weight loss, how much weight you can expect to lose in one week, and how much weight you should expect to lose on popular weight loss plans.

Caitlin Beale, MS, RDN

December 15, 2021

Weight Loss

How to Stop Overeating: Tips From a Registered Dietitian

Overeating impacts your weight and your health. Try these tips from a registered dietitian to stop overeating.

Caitlin Beale, MS, RDN

December 6, 2021

Weight Loss

Gut Health Is Important for Weight Loss

Research makes it clear that taking care of your gut is crucial for achieving and maintaining a healthy weight.

Caitlin Beale, MS, RDN

November 22, 2021

Middle Eastern woman walking down a street, an exercise that may help influence what you weigh

Weight Loss

Set Point Weight: What Is it and Can it Impact Your Weight Loss Goals?

Set point weight suggests we're meant to stay at a certain weight, no matter our efforts. But is this true?

Caitlin Beale, MS, RDN

November 17, 2021

image of a white plate and silver fork with white pasta, a food to avoid for weight loss

Nutrition

8 Foods to Avoid for Weight Loss

While no food is off-limits forever, these 8 foods can be particularly detrimental to your weight loss efforts.

Caitlin Beale, MS, RDN

November 5, 2021

Nutrition

10 Foods You Should Avoid on Your Path To Weight Loss

While no food is off-limits forever, these 10 foods can be particularly detrimental to your weight loss efforts.

Caitlin Beale, MS, RDN

November 5, 2021

A bunch of people toasting each other with alcoholic drinks, most of which raise your blood sugar

Glucose

Does Alcohol Raise Blood Sugar?

We have personal glycemic responses, so understanding how alcohol impacts your blood sugar can inform your choices

Caitlin Beale, MS, RDN

November 2, 2021

A Hispanic woman and man sitting on a bench, smiling at each other.

Glucose

How to Improve Impaired Fasting Glucose

Fasting glucose provides a peek at your metabolism; learn what impaired fasting glucose reveals about your health.

Caitlin Beale, MS, RDN

October 25, 2021

Glucose

What Are Normal Blood Sugar Levels for People Without Diabetes?

Find out what normal glucose levels are for non diabetics, what to do when glucose spikes and more.

Caitlin Beale, MS, RDN

August 11, 2021

See all Blog Articles

Other Signos Writers

Laura M. Ali, MS, RDN, LDN

Health & Nutrition Writer

Laura is an award-winning food and nutrition communications consultant, freelance writer, and recipe developer.

Caitlin Beale, MS, RDN

Health & Nutrition Writer

About

Articles

7 Benefits of Golden Milk and How to Prepare It at Home

Yogurt Probiotics Guide: Nutrition and Main Benefits

Is Pesto Healthy? Types, Benefits & Recipes

Night Eating Syndrome Explained: Health Impact and Treatment

What is Kefir? A Guide to Its Health Benefits and Preparation

How to Clean Your Gut: 9 Proven Ways to Improve Digestion

13 Proven Tips to Stop Stress Eating and Gain Self-Control

How to Eat Slower for Metabolic Health and Weight Loss

What Causes High Estrogen + How You Can Lower It: 9 Tips

Appetite Loss During Pregnancy: Why It Occurs + How to Face It

Endometriosis Diet Guide: Foods to Ease Inflammation and Pain

Is It Bad to Eat Before Bed? Pros and Cons + How To Do It Right

Mediterranean Diet Beginners Guide: Benefits, Meal Plan & Tips

Foods to Eat and to Avoid While Breastfeeding: The Hows and Whys

What Is The Metabolic Confusion Diet And How Does It Work?

10 Causes of Low Energy Levels In Females and Proven Solutions

Best Diets For Weight Loss to Try in 2023 (Expert Approved)

Best and Worst Foods to Eat When You Have Hypothyroidism

Boost Your Energy Naturally: 10 Science-Backed Ways To Do It

18 Foods to Lower Blood Pressure and Improve Metabolic Health

What Are the Best Healthy Milks For Weight Loss?

The Ultimate Foods List to Master a Plant-Based Diet

28 Foods That Can Boost Your Liver Health

What Your Metabolic Age Reveals About Your Health

How Many Pounds Can You Lose In A Year? Explained + Tips

How Often to Eat for Metabolic Health

Understanding Metabolic Adaptation

How Mindfulness Can Improve Your Metabolic Health

The Metabolic Advantages of Strength Training

The Metabolic Advantages of Cardio

Can Probiotics Affect Your Metabolic Health?

Dietary Fiber: A Crucial Nutrient For Metabolic Health

Can Cheese Be Good for Metabolic Health?

Can Body Positivity & Weight Loss Work Together?

Does Drinking Water Help You Lose Weight?

How to Choose Rice for Weight Loss

Why Eggs are Good for Weight Loss (Hint: Blood Sugar)

Why Protein Is So Good for Weight Loss

The Ultimate List of High-Fiber, Low-Carb Foods

Can Cinnamon Lower Blood Sugar Levels?

Does Coffee Raise Blood Sugar?

Low-Glycemic Vegetables

Mediterranean Diet and Blood Sugar

Non-exercise Activity Thermogenesis (NEAT) for Weight Loss

How to Control Blood Sugar Spikes After Meals

Best Breads to Minimize Blood Sugar Spikes

Is Intermittent Fasting Healthy?

Is a Low-Carb Diet Healthy?

Food Bias: How Diet Culture Tries to Tell Us What to Eat

How Diet Culture Feeds Weight Bias and Stigma

Signs of Hunger: Recognizing True Hunger & How Your Glucose Can Guide You

The Ultimate Guide to Low-Sugar Foods

Low-Carb Diets for Weight Loss: Do They Work?

Macros Vs. Micros: What You Need to Know for Optimal Health

What Are Macronutrients? A Guide to Mastering Your Macros

Average Weight Loss Per Week: How Much Can You Typically Lose?

How to Stop Overeating: Tips From a Registered Dietitian

Gut Health Is Important for Weight Loss

Set Point Weight: What Is it and Can it Impact Your Weight Loss Goals?

8 Foods to Avoid for Weight Loss

10 Foods You Should Avoid on Your Path To Weight Loss

Does Alcohol Raise Blood Sugar?

How to Improve Impaired Fasting Glucose

What Are Normal Blood Sugar Levels for People Without Diabetes?

Other Signos Writers

Laura M. Ali, MS, RDN, LDN

Health & Nutrition Writer

Laura M. Ali, MS, RDN, LDN

Health & Nutrition Writer

Mia Barnes

Staff Writer

Mia Barnes

Staff Writer

Andrew J. Funk, DC, DACNB

Health & Science Writer

Andrew J. Funk, DC, DACNB