311: Beyond Calories; How the Food Matrix Influences Weigh Gain and Shapes Your Health and Wellbeing | Sarah Berry, PhD

Genius Life

Key Takeaways Simply looking at the nutrition label on a food item doesn’t tell you the full picture about how your body will respond to itThe structure of food affects the availability of nutrients and energy – an important consideration for how it’s digested and absorbed
Eat food in the original way it was intended to be consumed for the best post-meal responsesRethink eliminating whole, unprocessed nuts from your diet! Based on the food matrix of whole nuts, the caloric absorption is actually about 30% less than the nutrition label would lead you to believeWe tend to hyper-focus on specific ingredients or diets because we’re looking for a quick fix but food isn’t so black and whiteStress, sleep, and physical activity all interact to dictate how we respond to food
Even the speed at which you eat food can impact your response – slow down your meals for better blood sugar response, improved weight managementFun fact: Food can impact heart rate variability – in a study that subbed whole nuts for ‘typical’ snack food, HRV improved in participants

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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.

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