Diet Science

The Power of Pili Nuts

Encased in a black shell that resembles a minature avocado lies the powerful pili nut, a type of tropical tree nut indigenous to the Philippines. Listen in this week as Dee delves into the nutritional profile of this amazing tropical nut and why you may want to make it your next pantry staple. Reference:  Millena, C. G., & Sagum, R. S. (2018). Philippine pili (Canarium ovatum, Engl.) varieties as source of essential minerals and trace elements in human nutrition. Journal of Food Composition and Analysis, 69, 53–61. https://doi.org/10.1016/j.jfca.2018.02.008 [https://doi.org/10.1016/j.jfca.2018.02.008]

Berry Dirty: Why Blackberries Made the 2025 Dirty Dozen

This week, Dee dives into the  recently released Environmental Working Group's (EWG) 2025  Shopper's Guide to Pesticides in Produce, commonly known as "The Dirty Dozen and Clean Fifteen  List s", with a spotlight on blackberries—a new addition to the Dirty Dozen list, coming in at number ten. Listen in as Dee explains why blackberries made the list for the first time this year,  and delves into the other produce items on both the Dirty Dozen and Clean 15 Lists to help  you make safer, cleaner decisions for your plate and your health. References:  Blackberries: Dirty Dozen newcomer. (2025, June 11). Environmental Working Group. https://www.ewg.org/foodnews/blackberries.php? [https://www.ewg.org/foodnews/blackberries.php?] Get a downloadable copy of the EWG's 2025 Shopper's Guide to Pesticides in Produce (Dirty Dozen & Clean 15 Lists):  https://www.ewg.org/foodnews/ [https://www.ewg.org/foodnews/]

New Blood Test Can Reveal Your Ultra-Processed Food Intake

In a groundbreaking new study, researchers have developed a blood and urine test capable of identifying how much ultra-processed food is in your diet. By analyzing metabolites—chemicals produced as the body breaks down food—researchers can now distinguish between individuals who consume high amounts of ultra-processed foods and those who eat little to none. Listen in this week as Dee discusses the details of this study and how the test works, what it means for the future of nutrition research and personalized nutrition, and how it could help guide healthier food choices. Reference:  Abar, L., Steele, E. M., Lee, S. K., Kahle, L., Moore, S. C., Watts, E., O’Connell, C. P., Matthews, C. E., Herrick, K. A., Hall, K. D., O’Connor, L. E., Freedman, N. D., Sinha, R., Hong, H. G., & Loftfield, E. (2025). Identification and validation of poly-metabolite scores for diets high in ultra-processed food: An observational study and post-hoc randomized controlled crossover-feeding trial. PLoS Medicine, 22(5), e1004560. https://doi.org/10.1371/journal.pmed.1004560 [https://doi.org/10.1371/journal.pmed.1004560]

Sorghum: The Supergrain Hiding in Plain Sight

From its impressive nutritional profile to its role in blood sugar balance and gut health, sorghum just might be the next superfood you’ve never heard of. Listen in this week as Dee digs into the ancient grain that’s quietly stealing the spotlight in modern nutrition. Whether you're curious about how to cook it, bake with it, or just want to diversify your plate—Dee lays it all out for you. Reference:  Stefoska-Needham A. (2024). Sorghum and health: An overview of potential protective health effects. Journal of Food Science, 89(S1), A30–A41. https://doi.org/10.1111/1750-3841.16978 [https://doi.org/10.1111/1750-3841.16978]

Methyl Adaptogens: Your New Anti-Aging Dream Team

The results of a new study shows that consumption of polyphenols in certain foods--known as methyl adaptogens--can turn back your biological clock. Listen in this week as Dee discusses the study and reveals the short list of common foods that literally help you age better from the inside out. Reference:  Villanueva, J. L., Vita, A. A., Zwickey, H., Fitzgerald, K., Hodges, R., Zimmerman, B., & Bradley, R. (2025). Dietary associations with reduced epigenetic age: a secondary data analysis of the methylation diet and lifestyle study. Aging. https://doi.org/10.18632/aging.206240 [https://doi.org/10.18632/aging.206240]