Dr. Sarah Berry is an Associate Professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She is the lead nutritional scientist on the PREDICT program. Her research focuses on precision nutrition, postprandial metabolism, food, and fat structure.
What you'll learn from this episode:
What the food matrix shows us about how the structure of food impacts how nutrients are absorbed. Dr. Berry’s studies demonstrate that in whole nuts only about 60% of the fat is released and labeling overestimates the energy kcal by about 30%. However, processing the food into a commercial nut butter increases the amount of fat that is released.
The health benefits of nuts, and how studies have shown a 20% decrease in cardiovascular disease risk from consuming two servings of about a handful each per week—and how consuming much larger amounts of nuts were associated with greater health benefits and did not seem to impact weight.
Why we need to be holistic when we think about our diets and four key points to consider: the food you choose, who you are (including sex, age, and genetics,) how you eat (meal timing, rate, food order, etc) and finally the way behind your food choice.
How stress and inadequate sleep impact both food choices and how our body responds to food—lack of sleep and stress are both linked with bigger glucose spikes.
The rate we consume food, how ultra-processed foods are easier to consume more quickly, and how eating more quickly is linked with consuming more total calories each day.
And much more!
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Resources from this episode:
Dr. Sarah Berry | King's College London
There’s More to Food than a List of Nutrients. What Is a Food Matrix and Why Is It Important? | Zoe
The Food Matrix: Implications in Processing, Nutrition and Health | PMC
How Eating Nuts Can Help You Lose Weight | Healthline
What Happens to Your Body When You Eat Nuts Every Day | Eatingwell
Heart Rate Variability (HRV): What It Is and How You Can Track It | Cleveland Clinic
6 Healthiest Nuts: Protein and Other Benefits | Medical News Today
Are Vegetable and Seed Oils Bad for Your Health? | Healthline
The Impact of Sleep Deprivation on Food Desire in the Human Brain | PMC
It’s Not Your Fault You’re Hungry All the Time: Our Groundbreaking New Study Reveals Why | Zoe
Eating Slowly Led to Decreases in Energy Intake within Meals in Healthy Women | PMC
Increasing Micronutrient Bioavailability from Wheat | UKRI
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