About

Foods do not divide into good and bad. What differs is how far the evidence actually goes.

161
All ingredients: 32
Nutrients: 32
Compare: 104
Recipes

What we cover

For the ingredients you meet every day, we gather the nutrition, the health effects that research supports, how to actually eat them well, and what to watch out for — into one article. Above all, we say how firmly each claimed benefit is established.

How to find your way

Start from a nutrient, move to the ingredients richest in it, then to the dishes made with those. Enter from any of the three and you can cross to the others.

How to read the grades

Each benefit carries a label showing how far research on people supports it. Grades differ between items even within the same ingredient.

Nutrition data: A fact verifiable from food composition databases or health authorities. This is a different kind of statement from a clinical effect.
Strong evidence: Consistently confirmed across randomised controlled trials or meta-analyses.
Moderate evidence: Human studies exist, but effect sizes are small or results are mixed.
Early research: Cell or animal work, or small preliminary studies.
Not established: Commonly claimed, but not confirmed in studies on people.

Claims that are not established

How we write

Benefits are described within what is known, without overstatement.
Every benefit carries a grade for how far human research supports it.
When a widely repeated claim is not established, we say it is not established.
No food is right for everyone. Cautions are always included.
The same quality of information in six languages.

Read the editorial policy

Where it comes from

These are the databases and health agencies behind the nutrition figures and the health claims. We do not cite other blogs or supplement sales pages.

Languages

Written in Korean first, then English, Japanese, Chinese, Spanish and Russian. Each is rewritten in its own language rather than machine-translated.