Protein & Nutrition Blog – Marmels
Protein & Nutrition Blog – Marmels
What to Eat Instead of Candy When a Craving Strikes
by Mo Mandegar, PhD
on Jun 10 2026
Candy is mostly fast sugar, so it spikes, fades, and leaves youreaching for the next piece. The swaps that actually settle a sweetcraving pair sweetness with protein or fiber, the way a candy bar's2 grams of protein can become 12. Here is what to eat instead ofcandy, ranked, and how to make the better option the easy one.
Protein & Nutrition Blog – Marmels
How Much Added Sugar Per Day Is Too Much? The Limits
by Mo Mandegar, PhD
on Jun 09 2026
Added sugar sneaks into yogurt, granola bars, and lattes long beforeit shows up as dessert. The American Heart Association caps it at 25grams a day for women and 36 grams for men, yet the average Americaneats about 71. Here is what counts as added sugar, where it hides,and how to keep your daily total in check without giving up sweetness.
Protein & Nutrition Blog – Marmels
Can You Eat Dark Chocolate Every Day? A Practical Guide
by Mo Mandegar, PhD
on May 17 2026
Can you eat dark chocolate every day? Recent research from Harvard,the COSMOS trial, and the European Food Safety Authority (EFSA)points to a clear daily-habit recipe: 20 to 30 grams of 60 to 80percent cacao, eaten consistently rather than in big servings.Here is the dose-response data, the flavanol math, and how thedaily evening square compares to its competitors for the same slot.
Protein & Nutrition Blog – Marmels
Is the Recommended Dietary Allowance (RDA) for Protein Outdated?
by Mo Mandegar, PhD
on Apr 30 2026
The Recommended Dietary Allowance (RDA) for protein (0.8 g/kg) was set as a deficiency floor, not an optimization target. Most active adults benefit from 1.2–1.6 g/kg or more. Here's what the latest research from the ISSN, NHANES, and recent peer-reviewed reviews actually says.
