References

Guasch-Ferré, M., & Willett, W. C. (2021). The Mediterranean diet and health: A comprehensive overview. Journal of Internal Medicine, 290(3), 545-566. https://doi.org/10.1111/joim.13333

Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., … & Martínez-González, M. A. (2018). Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine, 378(25), e34. https://doi.org/10.1056/NEJMoa1800389

Grosso, G., Marventano, S., Yang, J., Micek, A., Pajak, A., Scalfi, L., … & Kales, S. N. (2017). A comprehensive meta-analysis on evidence of Mediterranean diet and cardiovascular disease: Are individual components equal? Critical Reviews in Food Science and Nutrition, 57(15), 3218-3232. https://doi.org/10.1080/10408398.2015.1107021

Bechthold, A., Boeing, H., Schwedhelm, C., Hoffmann, G., Knüppel, S., Iqbal, K., … & Schwingshackl, L. (2019). Food groups and risk of coronary heart disease, stroke and heart failure: A systematic review and dose-response meta-analysis of prospective studies. Critical Reviews in Food Science and Nutrition, 59(7), 1071-1090. https://doi.org/10.1080/10408398.2017.1392288

Lane, M. M., Gamage, E., Du, S., Ashtree, D. N., McGuinness, A. J., Gauci, S., … & Marx, W. (2024). Ultra-processed food exposure and adverse health outcomes: Umbrella review of epidemiological meta-analyses. BMJ, 384, e077310. https://doi.org/10.1136/bmj-2023-077310

Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T., Chen, K. Y., … & Zhou, M. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism, 30(1), 67-77.e3. https://doi.org/10.1016/j.cmet.2019.05.008

Dai, S., Wellens, J., Teyssen, L., Deroover, L., & Verbeke, K. (2024). Ultra-processed foods and human health: An umbrella review and updated meta-analyses of observational evidence. Clinical Nutrition, 43(6), 1386-1394. https://doi.org/10.1016/j.clnu.2024.04.016

Lai, H. T. M., Ryder, N. A., Tintle, N. L., Jackson, K. H., Kris-Etherton, P. M., & Harris, W. S. (2025). Red blood cell omega-6 fatty acids and biomarkers of inflammation in the Framingham Offspring Study. Nutrients, 17(13), 2076. https://doi.org/10.3390/nu17132076

Skulas-Ray, A. C., Wilson, P. W. F., Harris, W. S., Brinton, E. A., Kris-Etherton, P. M., Richter, C. K., … & Welty, F. K. (2019). Omega-3 fatty acids for the management of hypertriglyceridemia: A science advisory from the American Heart Association. Circulation, 140(12), e673-e691. https://doi.org/10.1161/CIR.0000000000000709

Petroski, W., & Minich, D. M. (2020). Is there such a thing as “anti-nutrients”? A narrative review of perceived problematic plant compounds. Nutrients, 12(10), 2929. https://doi.org/10.3390/nu12102929

Vasconcelos, I. M., & Oliveira, J. T. A. (2004). Antinutritional properties of plant lectins. Toxicon, 44(4), 385-403. https://doi.org/10.1016/j.toxicon.2004.05.005

Companys, J., Pla-Pagà, L., Calderón-Pérez, L., Llauradó, E., Solà, R., Pedret, A., & Valls, R. M. (2020). Fermented dairy products, probiotic supplementation, and cardiometabolic diseases: A systematic review and meta-analysis. Advances in Nutrition, 11(4), 834-863. https://doi.org/10.1093/advances/nmaa030

Gobbetti, M., Rizzello, C. G., Di Cagno, R., & De Angelis, M. (2014). How the sourdough may affect the functional features of leavened baked goods. Food Microbiology, 37, 30-40. https://doi.org/10.1016/j.fm.2013.04.012

Lopez, H. W., Duclos, V., Coudray, C., Krespine, V., Feillet-Coudray, C., Messager, A., … & Rémésy, C. (2003). Making bread with sourdough improves mineral bioavailability from reconstituted whole wheat flour in rats. Nutrition, 19(6), 524-530. https://doi.org/10.1016/S0899-9007(02)01079-1

Beef Studies

Lytle, J. R., Echols, K. N., Chung, S., Hearon, C. M., Jr., Bauer, S. R., Adams, K. J., & Smith, S. B. (2023). Assessment of vascular function in response to high-fat and low-fat ground beef consumption in men. Nutrients, 15(6), 1410. https://doi.org/10.3390/nu15061410

Smith, S. B., Lunt, D. K., & Chung, K. Y. (2020). Producing high-oleic acid beef and the impact of ground beef consumption on risk factors for cardiovascular disease: A review. Meat Science, 163, 108076. https://doi.org/10.1016/j.meatsci.2020.108076

Egg Studies

Karsten, H. D., Patterson, P. H., Stout, R., & Crews, G. (2010). Vitamins A, E and fatty acid composition of the eggs of caged hens and pastured hens. Renewable Agriculture and Food Systems, 25(1), 45-54. https://doi.org/10.1017/S1742170509990214

International Agency for Research on Cancer. (2015, October 26). IARC Monographs evaluate consumption of red meat and processed meat [Press release No. 240]. World Health Organization. https://www.iarc.who.int/wp-content/uploads/2018/07/pr240_E.pdf

Bouvard, V., Loomis, D., Guyton, K. Z., Grosse, Y., El Ghissassi, F., Benbrahim-Tallaa, L., … & International Agency for Research on Cancer Monograph Working Group. (2015). Carcinogenicity of consumption of red and processed meat. The Lancet Oncology, 16(16), 1599-1600. https://doi.org/10.1016/S1470-2045(15)00444-1

Harvard T.H. Chan School of Public Health – The Nutrition Source
https://nutritionsource.hsph.harvard.edu/

World Health Organization – Healthy Diet Fact Sheet
https://www.who.int/news-room/fact-sheets/detail/healthy-diet