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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a woman sitting on a chair eating a bowl of food

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.

woman biting into a bar of chocolate outdoors

Sugar and Metabolic Health: Can You Enjoy Both?

Learn how you can choose high-quality food sources of sugar to maintain (and even improve) your metabolic health.

woman eating a healthy meal in the kitchen

The 8 Best Foods For Metabolic Health

Your diet and food choices directly affect your metabolism. To improve your metabolic health, it’s important to eat a varied diet rich in fiber, minerals, and low glycemic foods.

pork roast with vegetables

How Pork Affects Your Metabolic Health

Sometimes called “the other white meat”. But is it, really? When you think of pork, bacon, ham, and sausage are likely some of the foods that come to your mind first. Not exactly what you might think of when you think of metabolic health.

cabbage, broccoli, and cauliflower

12 Fresh Vegetables to Support Metabolic Health, from a Dietitian

Your metabolic health is influenced by your lifestyle and your diet. Incorporating a variety of vegetables is important to maintain good health overall, but certain vegetables can promote metabolic health more than others - learn which ones!

a variety of whole tomatoes

How Do Tomatoes Affect Blood Sugar?

Tomatoes are low in sugar and are packed with nutrients, making them a blood-sugar-friendly food. The bright red fruit is rich in lycopene, vitamin C, and potassium, which contribute to heart health and immune function.

woman holding a bowl of oatmeal with fresh fruit

Oatmeal and Metabolic Health

Whether the dead of winter or a cool summer morning, oatmeal has been a staple breakfast choice for centuries. This hearty whole grain is a classic breakfast item that has been made easier to enjoy with instant oatmeal and overnight oats.

four jars of nut butter

Metabolic Health Benefits of Nut Butters

Remember those gooey, sweet peanut butter and jelly sandwiches back in grade school? That sweet grape jelly and sticky peanut butter bring back so many memories of cafeteria lunches. We’ve come a long way since then!

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turkey sandwich on a white plate

Can Turkey Really Help Boost Your Metabolic Health?

Is turkey something you only have for holiday dinners? Maybe it’s time to rethink that! While roasted turkey smothered in gravy is not the vision of a healthy dinner for most of us, there are many other delicious ways to prepare it.

two salmon steaks on a cutting board with lemon and herbs

Is Salmon Actually Good For Your Metabolic Health?

If there is one type of seafood you’ll find on just about every restaurant menu around, its salmon. This savory, rich, and nutritious fish is the second most popular type of seafood eaten in the U.S. And it’s easy to see why.

a woman cutting into a pear in her living room

10 of the Best Fruits to Support Metabolic Health, from a Dietitian

Your metabolic health is influenced by your food choices, including fruits. Every fruit has a diverse nutrient profile that can support good health, but certain fruits may encourage metabolic health more than others - learn which ones!

a woman reaching for a potato on a kitchen island

How Potatoes Affect Blood Sugar

Potatoes are a popular root vegetable that is versatile to cook with. While they offer a variety of nutrients to your diet, they are starchy vegetable that could raise your blood sugars. Read how you can include potatoes in your diet without spikes.

woman looking at different yogurts in a grocery store

How Yogurt Can Affect Your Metabolic Health

Yogurt has many potential health benefits and is a great source of protein, but does it support your metabolic health?

a woman frying eggs in the kitchen

Are Eggs Good for Metabolic Health?

Eggs are a nutrient-rich protein choice and a popular breakfast item, but many people limit how many they eat due to their cholesterol content. Is that still a concern? How often should you eat eggs?

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

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.

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

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.

a variety of cheeses on a wood table

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?

Signos CGM kit alongside a keto-friendly meal with egg, avocado, and kale

How A Continuous Glucose Monitor Can Help With Keto

The keto diet is often used for weight loss and blood sugar control. If you want to track how the keto diet impacts your blood glucose levels, a CGM device can help.

a keto-friendly wrap alongside fresh greens

Is Keto a Healthy Way to Lose Weight?

The Ketogenic diet—Keto for short—is a low-carb, high-fat diet that promises weight loss by reducing carb intake, so your body burns through glycogen stores and then moves on to fat. But can it really be that easy?

chia seeds in a white dish with a wood spoon

Can Chia Seeds Be Used for Weight Loss?

Chia seeds are rich in omega-3-fatty-acids, antioxidants, protein, and fiber. They can stabilize blood sugar. Read on to learn new ways to include them in your meals!

plate with eggs and vegetables

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.

round wooden plate with fork and knife arranged like hands of a clock

Benefits of Time-Restricted Eating

What's the difference between intermittent fasting and time-restricted eating? We’ll break it down for you in this blog post so you know the nuts and bolts, as well as the scientific research behind it.

woman looking in a mirror and smiling

Foods Good for Mental Health and Blood Sugar

Choosing foods that provide consistent nourishment has a positive impact on your mood and energy levels, setting the stage for successful blood sugar management.

low-glycemic vegan foods

How to Eat a Low-Glycemic Vegan Diet

Interest in both plant-based diets and continuous glucose monitoring is growing, leaving many people wondering whether they can blend low-glycemic (low-GI) eating with a vegan diet. The good news is, it may be much easier than you think.

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?

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

How to Choose A Powder Supplement (from an MD)

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: Sucrose And Blood Sugar

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 your weight loss efforts.

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.