Nutrition Articles & Tips

Nutrition is the art of eating well, and it starts with incorporating whole foods in your everyday diet. Read Signos' nutrition articles to get expert advice and find health facts on carbohydrates, fat, protein, vitamins, and minerals. Our goal is to deliver science-based, unbiased education and inspiration on how to achieve your weight loss and health goals through nutrition.

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smiling woman holding a bowl of vegetable salad

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.

Person driving in car with a scenic view of mountains, trees, and the ocean

How To Eat And Maintain Stable Blood Sugar While Traveling

Many of us are hoping to break out of our bubbles and hit the road again! But, when we're away from home, there are delicious temptations everywhere. We'll discuss how to make healthy choices on-the-go that will support your blood sugar levels.

Person scooping flavored yogurt—an ultra-processed food—out of container

How Ultra-Processed Foods Affect Blood Sugar

Julia Zakrzewski, RD, explains ultra-processed foods—nutritional value, effect on blood sugar, and how we can eat less of it in our journey to improving our health outcomes.

Various low glycemic fruits displayed on a round tabletop

Low-Glycemic Fruits

You may worry that fruits are too high in sugar to fit into your low GI diet. Low glycemic index (low GI) fruits have lower levels of sugar compared to others and are a great option for everyday eating!

Woman at grocery store holding a head of cabbage and reaching for a leek

9 Best Vegetarian Protein Options

This article will review 9 of the best protein options available for vegetarians and vegans, why they are important to include in vegetarian and vegan diets, and tips for how to use them.

Various low-glycemic vegetables displayed on a wooden tabletop

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.

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

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.

A glass of milk on a wooden cheese board surrounded by nuts and figs

Dairy and Blood Sugar: Does Lactose Cause Glucose Spikes?

Dairy products have lactose (a naturally occurring sugar in milk). Lactose is broken down in the small intestine and the sugars are slowly absorbed into your bloodstream. But can lactose cause glucose spikes?

All Articles

Various fruits and vegetables displayed on a table

Is the DASH Diet Good for Weight Loss?

In this article, we’ll go through what the DASH diet is, what you can eat if you are following it and how it may help with weight loss. 

Various legumes sorted into ceramic dishes

Legumes & Beans: Health & Weight Loss Benefits

Beans and legumes are a high-protein, nutrient-dense, low fat, and low-glycemic index food. See how making legumes an eating habit can improve the quality of your diet and maximize your weight loss efforts.

Various powdered supplements displayed on a tabletop

Finding the Right Powder Supplement: Tips From a Doctor

Powdered supplements are convenient and readily available, but how do you choose one that’s safe and effective? Danielle Kelvas, MD, offers guidance on picking the right powder supplement for your body.

Aging woman smiling at herself in the bathroom mirror

Vitamin D Health Benefits And Its Impact On Your Glucose Metabolism

Peter Palmieri, MD, discusses Vitamin D insufficiency and why optimizing your Vitamin D stores is an important action you can take to support your health and metabolism.

Man powdering bread dough with flour

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.

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

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.

woman cutting vegetables for a low-carb meal

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?

A clump of mushrooms on a purple background

Health Benefits of Eating More Mushrooms

Meet nature’s nutritional jack-of-all-trades; mushrooms. In this article, Peter Palmieri, MD, discusses the many benefits of eating mushrooms, and how to incorporate them into your diet even if you don’t like them.

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

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.

Woman standing outside of a restaurant and pre-tracking her meal in the Signos app. On the back of her left arm is the Signos CGM.

5 Tips for Tracking Meals (Plus Top Food Tracking Apps for 2022)

Learn about the benefits of tracking the food you eat, tips for sticking with it, and see some of the top food tracking apps you can download today.

A colorful medley of produce spilling out of a bag onto a table

Fruits And Vegetables: Eating Colors For Optimal Health

Peter Palmieri, MD, MBA, dives into what the colors of fruits and vegetables tell us about their nutritional value.

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

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.

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

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.

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

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.

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

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.

A close up shot of a white bowl of gingerbread cookies decorated with white icing

Holiday Healthy Eating Tips That Won’t Stress You Out

Learn how to strike a balance between healthy(ish) eating and indulgence in a way that won't stress you out.

Woman sitting on balance board on the beach in the morning

7 Everyday Foods That Stabilize Blood Sugar Levels

People who don’t have diabetes still need to achieve and maintain stable blood sugar levels for optimal health.

two whole grain waffles on a plate, topped with blueberries and drizzled with syrup

Sucrose 101: What Is Sucrose?

Learn the science behind sucrose, how it works in the body and how it differs from other sugars.

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

8 Foods to Avoid for Weight Loss

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

Close up shot of a woman cutting her food with a knife and fork

Glucose Metabolism: What Is It, Why We Need It, And How It Impacts Weight Loss

Dive deep into glucose metabolism and how glucose impacts weight loss and metabolic health.

A close up shot of a hand holding a probiotic pill

Your Guide to Improve Gut Health with Probiotics

Your gut health can be a gateway to relief from GI distress, depression, and more. Learn which probiotics help.

Asparagus spears, a prebiotic food, on a wood cutting board with a knife next to them

Prebiotic Food List to Improve Your Gut Health Naturally

Prebiotic foods stimulate healthy gut bacteria. Here's a list that tells you foods to eat for better gut health and overall health.