Nutritionists Archives

Italy has convinced Olympic nutritionists to put cheese in every risotto

February 20, 2026 by usatoday24

Brazilian snowboarder Pat Burgener has summed up better than anyone the paradigm shift that separates the Winter Olympic Games in Beijing 2022 and those in Milano Cortina 2026. In a video that has gone viral, it contrasts two scenes: in one, the Swiss Nicolas Huber stoically endures the endless nasal tests in the Chinese health bubble; In the other, Burgener appears enthusiastically tasting Italian food in the Olympic village. He’s not the only one. Austrians Stefan Rettenegger, Johannes Lamparter and Thomas Rettenegger have documented on social networks how they unapologetically enjoy local cuisine and even Italian-style naps. The contrast is total. The restrictive and purely clinical environment of four years ago has given way to an authentic Mediterranean feast. And at the epicenter of this culinary revolution in the Olympic villages, there is an undisputed protagonist that crowns each pasta or risotto dish: mountains of grated cheese. Far from being a simple gastronomic whim, the decision to replace the classic synthetic energy bars with portions of cheese wrapped in Olympic logos, or to snack muffins rich in proteins baked with this dairy, responds to a calculated nutritional and commercial strategy, As detailed in a report in The New York Times. If Italian food had an athlete competing in these Winter Games, it would undoubtedly be cheese Grana Padano. This cured dairy, often considered Parmigiano-Reggiano’s less expensive sibling, has literally colonized the event. The strategy goes far beyond putting cheese wedges on Olympic buffets. The intention of Mirella Parmeggiani, marketing manager of the consortium that manages its production, is to position this food, which Benedictine monks began to make in the 12th century, as a true “ally in the healthy diet of sports enthusiasts.” To achieve this, the Organizing Committee of the Milano Cortina 2026 Olympic and Paralympic Winter Games has signed an official collaboration agreement with the Grana Padano Consortium. The organization considers this entity a firm “ambassador of Italian taste throughout the world” and highlights that they share fundamental principles of sport such as commitment, passion and generosity. But the agreement also has a geopolitical dimension. Italy will reach a record of 70 billion dollars in 2025 in agri-food exports. And the DOP (Protected Designation of Origin) system of the European Union protects more than 850 Italian products under strict standards of origin and elaboration. In the case of Grana Padano, the milk must come from specific regions in northern Italy and the cheese must mature for at least nine months. In fact, only in 2024 were exported 2,685,541 Grana Padano wheels to international markets The message is clear: cheese is protein, but it is also national identity and gastronomic diplomacy. Marketing genius or real nutrition? Seeing this display of gastronomic diplomacy, it is inevitable to ask: are we facing simple marketing genius or is there a real scientific basis that justifies the constant presence of cheese in high-performance Olympic menus? From a nutritional point of view, Grana Padano provides approximately 33 grams of protein per 100 grams of product, without carbohydrates or sugars and with a high concentration of calcium and vitamin B12. Sports nutritionist Saúl Sánchez points out that parmesan and Grana Padano They are placed among the cheeses with greater protein density – 32 grams per 100 grams in the case of Grana Padano – and maintains that its saturated fats should not be demonized in the context of a varied diet. From the sports fieldswimmer Gemma Mengual has described cheese as a “superfood” for elite athletes, while karate fighter Damián Quintero highlights its usefulness both before and after training. The technical explanation usually focuses on casein, a slowly digestible protein that progressively releases amino acids, contributing to prolonged muscle recovery. In the Nutrimi Forumone of the main scientific meetings on nutrition in Italy, Dr. Maria Letizia Petroni defended the approach Food Firstwhich prioritizes natural foods over the systematic use of isolated supplements. In that context, he mentioned cured cheese as a rich source of leucine and proteins of high biological value useful in post-workout recovery strategies. The milky labyrinth and the “protective matrix” The success of cheese in sports clashes, paradoxically, with the controversial scientific debate on the consumption of liquid milk in adulthood, what many experts already call the “dairy labyrinth.” While some studies associate a high consumption of full-fat dairy products with certain metabolic problems, cheese is saved from this screening thanks to the so-called “dairy matrix”. Modern science has discovered that the saturated fat in cheese does not behave in the body the same as that of an ultra-processed product. The bacteria, vitamins and polar lipids produced during maturation alter the way the body absorbs these fats, mitigating inflammation. In addition, it solves the big problem with milk: lactose. While in countries like Spain lactose intolerance affects around 30% of the population, the long fermentation process of Grana Padano (often more than 24 months) makes it a natural product lactose free and highly digestible for athletes around the world. The evidence, under the papers One of the studies most cited in this conversation was published in 2024 in the Journal of Exercise Science & Fitness. He tested 35 untrained young men during four weeks of strength training combined with cheese supplementation. Participants who consumed a dose equivalent to 13.4 grams of protein from cheese three times a week showed improvements in body composition and reductions in total and LDL cholesterol compared to the lower dose group. However, it is worth clarifying: the study was not carried out on elite athletes, the sample was small and no significant additional improvements in strength were observed compared to training alone. The authors themselves pointed out the need for broader research. In the field of aging, a systematic review published in Nutrition Research observed that dairy protein may help increase lean body mass in older adults. It also found small benefits associated with vitamin D in functional tests. However, the results were not consistent in all the trials analyzed. In other words, there are interesting … Read more

Freezing rice not only saves time and work: for many Tamnb nutritionists

August 3, 2025 by usatoday24

When one makes rice, there are only two options: either you fall short, or kitchens to feed half regiment. In that second case, the usual thing is to save it in a taper for the next day. What everyone knows is that this daily gesture – guard, cooling and reheating rice – can have effects on your health and even help you absorb less calories. But if it’s just reheating it … There is something else. And no, it is not a Tiktok kitchen trick or a fashion without a base: it is pure biochemistry. In a report by El Confidencial, Dr. María Muñoz – specialist in digestive system at the Virgen de la Arrixaca hospital in Murcia – made it clear that the rice of the next day has no magic, but enough science. “Did you know that cooked and then frozen rice can have fewer calories? It is not magic, it is science and has to do with how your body digests starch,” he explained. The secret is on the starch. The key to this transformation is a substance called Resistant starch. When cooking foods rich in starch – such as rice, pasta or potatoes – a process called gelatinization is produced: starch chains are messy and become more accessible to our digestive enzymes. But if that food cools (for example, in the fridge or freezer), those chains are reorganized in a more compact and less digestible way, through a process called retrogradation. The result ends that starch becomes resistant, that is, it is not absorbed as glucose. Instead, it reaches the colon and acts as a prebiotic fiber. Less calories, better digestion. This type of starch – the so -called type 3 – behaves like a fiber: feeds the good bacteria of the intestine and generates beneficial compounds such as short chain fatty acids, including butyrate, essential for intestinal health. According to has pointed out Dr. Muñoz in El Confidencial, that resistant starch “is not digested or absorbed as glucose, but passes to the colon as a fiber, having a prebiotic effect.” In other words, the body absorbs less calories and experiences a more moderate glycemic response. Something especially useful for people with insulin resistance, digestive problems or who seek to control their weight. Science behind. As We have explained in Xatakavarious studies partially support the benefits of resistant starch. From Cleveland Clinic They define it As “a functional fiber that can help improve intestinal microbiota, regulate blood sugar and contribute to the immune system.” Now, not all types of resistant starch act the same. According to a meta -analysis posted in Scientedirectthe most powerful effects are observed in the types present naturally in foods such as green bananas or legumes. Type 3, the reheated rice, also shows benefits, although to a lesser extent. In other words, you can add, but it will not work miracles on its own. But there is a silent bacterium. The rice has its weak point, and it is not the microwave. When it is already cooked, it is especially vulnerable to a little known but quite resistant bacterium: Bacillus cereus. This bacterium can survive the heat of cooking and, if the rice stays too long at room temperature, find the perfect environment to multiply. The problem comes that it is not enough to reheat it: their toxins can continue there, causing poisoning with symptoms such as diarrhea or digestive discomfort. A silent risk that many times goes unnoticed between tuppers and leftovers of the previous night. Dr. Muñoz He has warned In the confidential that a bad conservation can have consequences. And in Xataka He also alerted that the cooling and overheating cycles – precisely those needed to generate resistant starch – are an ideal environment for this bacterium if they are not handled well. The recommendations are clear: cooling the rice in less than an hour, save it in the fridge (or freezer) without exceeding 48 hours if it does not freeze, reheat only once and never leave it several hours at room temperature. One last concern. Rice not only worries how we cook it, but also how it is grown. In an article published in Xatakawe collected the results of a study that launches a disturbing warning: climate change could be increasing arsenic levels in rice. The reason is in the combination of two factors – more carbon dioxide and higher temperatures – that facilitate plants to absorb more arsenic of the soil. If the trend continues, the impact could be noticed around 2050, especially in regions where rice is basic food. Reheating is not magic, but it can help. Finally, reheating rice can help you absorb less calories, but you will not convert a paella dish into a miraculous diet. Science supports it, provided that good conservation practices are followed. What began as a fashion on social networks has ended up opening a broader conversation about microbiota, glucose and eating habits. In the end, it’s not about changing your life for a rice taper. But with a simple gesture you can improve your intestinal health and reduce the caloric load a bit. Image | Pexels Xataka | The strange worship of resistant starch: what is behind the fever to cool food so that fattening less

Powder protein has become the star accessory of modern well -being. Nutritionists have something to say

June 21, 2025 by usatoday24

There is a silent ritual that is repeated every afternoon in gyms. Sudaded hands open the backpack compartment, they take out a boat with bright letters – vain, chocolate, cookies & cream -, they pour it into a Shakerthey stir hard and drink almost devotion. It is the protein milkshake, faithful companion of those who seek performance, muscle or simply the feeling of having fulfilled. The scene has become as common as mid -morning coffee or avocado toast. The powdered protein has gone from the industrial sacks of bodybuilders to the shelves of the supermarket, to the shop of the purchase of office workers, students and parents in a hurry. His promise is tempting: strength, health, body. Its form, practical. But … Is it really necessary for everyone? Is it helping us or, without realizing it, we are becoming dependent on this sweet taste dust and fast promises? To understand it, we have spoken with three nutritionists who know their benefits well as their risks. Because behind each milkshake, there is more than protein: there are decisions, habits and sometimes, a desperate desire to control the body. Powder protein: Miracle tool? Saray López, Nutritionist and personal coach, has been decisive: “I am totally in favor of its use, except intolerances, because it has no contraindications and can help reach daily protein requirements.” Instead, Jesús Guardioladietitian-nutritionist, has offered a more nuanced vision: “If we carry a balanced diet, we will not need any type of protein supplement to meet our needs.” His approach focuses on preventing supplementation from replacing a real diet. For its part, Nuria Estevesclinical nutritionist, goes beyond the functional and enters the symbolic: “It is not a priority in our food as we are sometimes tried to sell.” For her, the problem is how it is positioned in the market: as a kind of mandatory superfood, when in reality its utility is limited and very contextual. Is it for everyone? The three experts have agreed that dust protein can be beneficial in certain clinical or personal contexts. Saray López has accurately detailed it: people with eating disorders, older adults with chewing difficulties, cancer patients or sarcopenia, people in the stage of muscle gain or even workers who eat in front of the computer. In addition, Guardiola has highlighted its value as a “motivator” post -entry: taking the shake as a small reward can help create adherence to training. Now, who should avoid them? The Esteves nutritionist is overwhelming: “It can be a risk in people who do not have a good relationship with food, or who use it as a complete food substitute. We no longer talk about health, but about anxiety, rigidity and fear.” For his part, Jesús Guardiola has added people with renal pathologies to the list, who must have strict control over their protein intake. The dependence of the supplements. According to Nuria Esteves, there is a growing trend towards the use of supplements as part of the “fitness pack”: “The idea has spread that without supplements we are not doing well. And that can feed the obsession with the perfect body.” Jesús Guardiola also perceives this agency in practice: “Many people prioritize the shake before real food. But if you don’t have a structured diet, taking a shake will not do anything.” For him, order matters: first food, then – if necessary – the supplement. More is not better. The rise of powdered protein consumption has brought with it a series of errors. One of the most common, according to the three experts, is to take more protein than necessary, under the false belief that the more consummated, the better the results will be. However, the body has an absorption limit, and excess – beyond not providing benefits – can move other important nutrients. For his part, Jesús Guardiola has pointed out an especially common error: to think that, because it is a “fitness” product, it does not fat. “People believe that a protein smoothie have no calories or have very few, and it is not. It is one more food and provides energy, like any other, ”he has warned. It is also frequent risk behavior ”. Are all proteins the same? Spoiler: no. Not all powder proteins work the same. Jesús Guardiola He has clarified that we must individualize: “You cannot recommend one for all. It depends on the person, their tolerance and the moment of the day.” López has recommended serum protein (Whey) if there are no intolerances, due to its most complete amino acid profile. Casein, slow absorption, can be useful before sleeping. And vegetable proteins, such as pea or rice, are good options for vegans, provided they are well formulated. Besides, Esteves He has added an essential criterion: bioavailability and digestive tolerance. It is not just about taking protein, but how it processes it and absorbs the body. And the label? If you are among the options to start taking it, the three have agreed that it is important to read before mixing. Search for complete proteins, verify the real proportion of protein (at least 70-80%), avoid excessive artificial sweeteners and make sure the brand is reliable. Saray López has alerted about a hoax that many brands use: “Some trapped the aminogram by adding loose amino acids to lower the cost. That increases the nitrogen value, but not its nutritional value.” Neither bad nor miraculous. Nor is it essential. It can be useful if used with criteria, but does not replace a varied, adapted and healthy diet. As Nuria Esteves summarized: “The focus should always go towards a diet that respects and adapts to the context of each person.” Image | Pixahive Xataka | The “natural” alternative to Ozempic sounds very good and much cheaper than the medicine. The problem is to take it seriously

Log In

Sign In

Forgot password?

Your password reset link appears to be invalid or expired.

Log in

Privacy Policy

Add to Collection

No Collections