Nutrition Archives

5 min read

A dietitian’s advice on how to set and achieve goals

Expert Advice

A dietitian’s advice on how to set and achieve goals

Changing behaviors to improve your health is easier when you set smaller goals and enlist others to support you in achieving them.

September 22, 2023

7 min read

Do you get enough vitamin D? Here’s how it benefits metabolic health

Micronutrient Spotlight

Do you get enough vitamin D? Here’s how it benefits metabolic health

Many of us don't get enough Vitamin D from our food or sunlight. Here's why this micronutrient is crucial and how to get enough.

September 5, 2023

10 min read

Dr. Ami Kapadia

10 min read

Are “whole grain” and “whole wheat” products healthy?

You Asked

Are “whole grain” and “whole wheat” products healthy?

"Whole grain" and "whole wheat" appear on food labels from granola to cereal, but what do they mean, and are they actually good for you?

Ashley Welch

August 29, 2023

4 min read

4 min read

Healthier flours for stable blood sugar

Swapping white or wheat flour for these alternatives can add protein, fiber, and nutrients to your diet—and protect against big blood sugar swings.

August 15, 2023

6 min read

Stephanie Greunke, RD

6 min read

Why the USDA Food Pyramid diet recommendations changed

Levels Investigates

Why the USDA Food Pyramid diet recommendations changed

The Food Pyramid was in every classroom in the 90s; here’s why it finally went away, and the challenges that remain.

Jaimy Lee

August 8, 2023

7 min read

Dr. Robert Lustig

7 min read

Are ancient grains healthier than rice?

White and even brown rice can send blood sugar soaring, but what about millet, bulgar, kamut, and other ancient grains? Why they may not be a better choice.

August 1, 2023

7 min read

Rich Joseph, MD

7 min read

How much protein do I need, and how do I get enough?

Ultimate Guide

How much protein do I need, and how do I get enough?

Getting enough protein is vital for boosting satiety, stabilizing blood sugar, and supporting metabolic health. Here’s how to hit your daily quota.

July 25, 2023

10 min read

10 min read

Foods we love: Nutritional Yeast

Big umami flavor, loads of metabolically beneficial B vitamins, and a healthy dose of blood sugar-balancing protein—all in just a few sprinkles.

July 18, 2023

5 min read

5 min read

How does carb loading work—and when is it useful?

Ask The Expert

How does carb loading work—and when is it useful?

Levels advisor Dom D’Agostino on whether or not you need to eat carbs before a race and what’s actually happening in your body when you do.

Dominic D'Agostino, PhD

July 14, 2023

7 min read

The Explainer

12 Healthy ways to eat carbs

Eating for metabolic health doesn’t mean never touching a carb. Here are healthy sources and ways of eating carbohydrates.

July 11, 2023

11 min read

Dr. Ami Kapadia

11 min read

12 Healthy low-carb yogurts for better blood sugar

Levels Grocery List

12 Healthy low-carb yogurts for better blood sugar

Yogurt is packed with beneficial probiotics—and, often, sugar. Here's how to choose the best lower-carb yogurts for your metabolic health.

July 4, 2023

7 min read

Stephanie Greunke, RD

7 min read

Does how often you eat impact metabolic health?

You Asked

Does how often you eat impact metabolic health?

Intermittent fasting can improve metabolic markers for some, but what you eat is still more important than when.

Mary Dennis

June 27, 2023

8 min read

Kelly LeVeque

8 min read

Nutrition Basics

The Levels Dietary Philosophy

10 Points on how Levels thinks about nutrition and health—and why we believe foods and diets are neither good nor bad

The Levels Team

October 15, 2021

7 min read

How a CGM can help you find your optimal diet and lower blood sugar

Metabolic Basics

Ultimate Guide

How a CGM can help you find your optimal diet and lower blood sugar

There’s no "ideal" diet for everyone, but a continuous glucose monitor gives you real-time feedback on the foods that work best for your metabolic health.

Casey Means, MD

February 28, 2020

9 min read

110 Foods unlikely to spike your blood sugar

110 Foods unlikely to spike your blood sugar

We all respond differently to food, so there's no perfect metabolic ingredient list. But these low-glycemic foods are a great place to start.

The Levels Team

May 25, 2021

3 min read

10 of the worst foods for blood sugar—according to CGM data

10 of the worst foods for blood sugar—according to CGM data

These foods produced some of the worst blood sugar responses among Levels members. Here's how you can make them healthier.

The Levels Team

June 18, 2021

6 min read

Recipe Roundup

16 Low-carb snacks for stable blood sugar

Skip the chips and use one of these ideas to fuel up between meals without spiking blood sugar.

Audrey Bruno

September 29, 2023

5 min read

5 min read

Expert Advice

A dietitian’s advice on how to set and achieve goals

Changing behaviors to improve your health is easier when you set smaller goals and enlist others to support you in achieving them.

September 22, 2023

7 min read

Micronutrient Spotlight

Do you get enough vitamin D? Here’s how it benefits metabolic health

Many of us don't get enough Vitamin D from our food or sunlight. Here's why this micronutrient is crucial and how to get enough.

September 5, 2023

10 min read

Dr. Ami Kapadia

10 min read

You Asked

Are “whole grain” and “whole wheat” products healthy?

"Whole grain" and "whole wheat" appear on food labels from granola to cereal, but what do they mean, and are they actually good for you?

Ashley Welch

August 29, 2023

4 min read

4 min read

Healthier flours for stable blood sugar

Swapping white or wheat flour for these alternatives can add protein, fiber, and nutrients to your diet—and protect against big blood sugar swings.

August 15, 2023

6 min read

Stephanie Greunke, RD

6 min read

Levels Investigates

Why the USDA Food Pyramid diet recommendations changed

The Food Pyramid was in every classroom in the 90s; here’s why it finally went away, and the challenges that remain.

Jaimy Lee

August 8, 2023

7 min read

Dr. Robert Lustig

7 min read

Are ancient grains healthier than rice?

White and even brown rice can send blood sugar soaring, but what about millet, bulgar, kamut, and other ancient grains? Why they may not be a better choice.

August 1, 2023

7 min read

Rich Joseph, MD

7 min read