Research
Research review
Food news appears every day: one product is hailed as a saviour, another branded a threat. Nutrition science moves more slowly and cautiously than the headlines. This section helps you tell solid conclusions from loud phrases.
Nutrition science rarely makes sharp turns. If a headline promises a revolution, it was most likely written by an editor, not a researcher.
Types of nutrition research
| Type of study | What it involves | What it can show |
|---|---|---|
| Observational | Compares the habits and health of large groups of people | A link between things, but not necessarily the cause |
| Experimental | One group changes its diet, another doesn't, and the results are compared | The effect of a specific change under set conditions |
| Cell or animal studies | Processes are studied in the laboratory | Ideas for further research, but not advice for people |
| Review of many studies | Results from different studies are gathered and compared | The most balanced picture available at the moment |
How to read a "scientists have proven" story
Find the original source
Is there a link to the study itself, or at least to the institution that carried it out? A retelling of a retelling often loses important caveats.
Check who it was tested on
Cells, animals and people are very different levels of evidence. A finding from a test tube can't be transferred straight to your plate.
Look at the sample size
In a small group, chance coincidences are easily mistaken for a pattern. The more participants and the longer the follow-up, the more reliable the result.
Tell a link from a cause
If people who like a certain food are healthier, it doesn't mean the food is the reason: they may differ in lifestyle, income or habits.
Find out who funded it
A study paid for by a manufacturer isn't necessarily wrong, but its conclusions deserve a closer look and independent confirmation.
Compare with general guidance
If a story contradicts the WHO's position and your doctor's view, it's better to wait until other researchers have checked the finding.
Myths that often appear in the news
- "This food burns fat": individual foods don't work that way
- "Your body needs detox drinks": the body's own organs handle cleansing
- "Scientists have found the perfect food": there is no single food that suits everyone
- "Frozen vegetables are useless": freezing preserves many valuable properties well
- "Natural means healthy": a word on the pack says nothing about the ingredients
Related reading
- Sources
What the guide is based on, why we quote so few figures, and how to check advice about food for yourself.
- Approaches
How a varied plate works, how to cook simply with less salt, and how to plan shopping so good food is always within reach.
- Quick-fix claims (in Russian)
A note at an archived address: signs of dubious weight-loss promises and where to turn for real help.
- Glossary
Words from food packs and nutrition articles in plain English: from free sugars and sodium to fibre and ingredient lists.
Sources
- World Health Organization: "Healthy diet" fact sheet
This guide draws on the World Health Organization's general advice on healthy eating and on food labelling requirements as they stood when it was written. Recommendations are updated from time to time, and decisions about your own eating are best made together with a doctor.