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The maintenance of blood sugar is very tightly regulated; with a healthy person’s blood glucose being kept in the range from 3.3-5.5 mmol/L (60-100 mg/dl) between meals, however a new study indicates that it may be newer variant of a gene that determines how well (or not) we are able to maintain these levels. After … Read more

INTRODUCTION: There much debate in the health community about the effect of dietary fat — especially saturated fat on cholesterol levels and whether there is an association between dietary saturated fat intake and cardiovascular disease. In the first part in this two-part series titled High Cholesterol and the Risk of Cardiovascular Disease, I explained what cholesterol … Read more

INTRODUCTION: There is much debate in the scientific community about the effect of dietary fat — especially saturated fat on cholesterol levels and risk of cardiovascular disease. To best understand this complex topic, I have broken the subject into two articles. In this first part, I explain the different ways cholesterol values are assessed, what they … Read more

INTRODUCTION: National dietary guidelines in both Canada and the US focus on the variety of foods available in each of several defined ‘food groups’ and make recommendations about “healthy eating” based on how much of particular nutrients are in specific foods.  In Canada for example, foods that are rich in saturated fat, sodium or sugar … Read more

Note: this article is both an editorial (expressing my personal opinion on the subject) as well as an article rooted in the literature. The new Canada’s Food Guide (CFG) hangs on three Guidelines and unfortunately many people discount the Guide entirely because of the caveats to which they are linked. In my opinion, this is … Read more

People who eat a low carb or ketogenic diet often ask about calculating “net carbs” and are surprised by my reply, as it differs from what they’ve read online. The commonly held advice is to subtract “fiber” from the total amount of carbohydrate on the label to arrive at “net carbs” can lead to an … Read more

Introduction The infographic below has been making the rounds recently on social media and is based on the idea that high Glycemic Index (GI) foods can be represented by the effect those foods have on people’s blood sugar, compared to teaspoons of sugar. Below is an infographic developed by Dr. David Unwin that describes the … Read more

A new study published today in Preventive Medicine estimates that excess body weight, including overweight and obesity is expected to become the second leading cause of preventable cancer in Canada, after tobacco over the next 20 years. Cancer Rates Expected to Triple The results of the new ComPARe study (Canadian Population Attributable Risk of Cancer) … Read more

In its recently published Consensus Report (April 18, 2019), the American Diabetes Association confirmed something that I have written about in several previous articles, including most recently in Part III of Carbohydrates are Not Evil and that is that it isn’t biologically essential to eat carbohydrate containing foods in the diet. From the top of … Read more

On April 18, 2019, the American Diabetes Association published a new Consensus Report which not only includes the use of a low carbohydrate eating pattern of 26-45% of total daily calories as carbohydrate, but in this report also includes the use of a very low carbohydrate (ketogenic) eating pattern of 20-50 g carbs per day. The … Read more

Yesterday, the headlines screamed out from around the world that a new study from Oxford University found that there is a 20% higher chance of developing colorectal cancer from eating as little as one strip of bacon per day. This sounds terrible, but is it true? To understand what this study is reporting, it is … Read more

A newly published large-scale epidemiological study has reported that taking vitamin and mineral supplements does not reduce the risk of cardiovascular disease such as heart attack and stroke, cancer rates or other causes of health-related death. The study published Tuesday, April 9, 2019 in the Annals of Internal Medicine analyzed US nutritional data from 30, … Read more

  Note: This article was originally posted on April 9, 2019, and was updated and reposted on November 9, 2025. Introduction Did you know that “complex carbohydrates” are just long chains of sugar molecules, like pearls on a string? How quickly and how high blood sugar spikes depend on what those sugars are.  This article … Read more

A recently published meta-analysis of 43 cohort or nested case-control studies up until July 1, 2018 [1] did not find that higher saturated fat intake is associated with higher risk of cardiovascular disease (CVD) events. This is the first study to examine the effect of total dietary fat intake and the intake of specific fatty … Read more

I’ve heard that some types of cancer feed on glucose (the sugar in our blood) and I know of a few people that started a ketogenic diet as adjunct therapy to be used along side surgery and chemotherapy in the treatment of glioblastoma (a form of aggressive brain cancer), but just came across an article that … Read more

If you live almost anywhere in Canada and are looking for a Registered Dietitian with experience in food allergy or sensitivity, including celiac disease and IBS as well as the specific of providing low carbohydrate or ketogenic diet support, I can help. Whether you live in British Columbia, Alberta, Saskatchewan, Manitoba, Ontario, Quebec, New Brunswick, Nova … Read more

INTRODUCTION It is well known that adults are at risk of cardiovascular disease (CVD) due to obesity and Type 2 Diabetes, but it is now known that children and adolescents are also at risk of premature coronary artery disease and stroke for the same reasons. New Scientific Statement from the American Heart Association   According … Read more

Most people think of pre-diabetes as a ‘warning sign’ that they are at risk for developing type 2 diabetes, but it is the final stage before diagnosis. The criteria for diagnosing prediabetes is having a fasting blood glucose between 6.1-6.9 mmol/L (110-12.4 mg/dl) and/or HbA1C between 6.0-6.4% [1], and the criteria for diagnosing Type 2 … Read more

INTRODUCTION: Last Friday, February 8, 2019, the Montreal Gazette published a special article with accompanying video by Dr. Joe Schwarcz, Professor of Chemistry from McGill University, titled “Keto Diets Work, but is There a Catch?” and this morning the follow-up was published titled “The Known Benefits of Low-Carb Keto Diets”. This post contains a summary … Read more

INTRODUCTION: In a recent article titled Carbohydrates are not Evil I referred to myself as a “nutritional centrist” and in this post I’ll elaborate on what I mean by this. This post is more of an editorial than a standard ‘Science Made Simple’ article. References can be found in the previous articles by using the … Read more

There has been some discussion on Twitter that the macronutrient estimated in the previous article of an average ~325-350 g of carbohydrate per day based on a 2000 kcal per day diet for the new Canada Food Guide was “too high”, so in the interest of determining whether it was accurate, I’ve evaluated the carbohydrate content of … Read more

This morning at 10 AM EST, the new Canada Food Guide was officially released in Montreal. The suite of Food Guide resources includes: Canada’s Dietary Guidelines for Health Professionals and Policy Makers Food Guide Snapshot Resources such as actionable advice, videos and recipes Evidence including the Evidence Review for Dietary Guidance 2015 and the Food, … Read more

We’ve come to expect that as people age they will gain more fat, loose bone mass and have decreased muscle strength which in time leads to difficulty in them getting around on their own, a greater risk of falls and eventually to physical disability. We commonly see older people with spindly little legs and bony arms and we think … Read more