Protein & Nutrition Blog – Marmels

Healthy Dessert Alternatives That Still Feel Like a Treat

Protein & Nutrition Blog – Marmels

Healthy Dessert Alternatives That Still Feel Like a Treat

by Mo Mandegar, PhD on Jul 31 2026
The after-dinner sweet is more ritual than hunger, which is whyskipping it rarely sticks. Swap it instead: a slice of frosted cakecan carry 35 grams of added sugar, while these seven healthy dessertalternatives satisfy for a fraction of that. Each comes with itsprotein, sugar, and calorie counts, plus a simple formula for buildingyour own.
High Protein Snacks for Busy Moms: Fast, No-Prep Picks

Protein & Nutrition Blog – Marmels

High Protein Snacks for Busy Moms: Fast, No-Prep Picks

by Mo Mandegar, PhD on Jul 29 2026
Snacking on a busy day happens standing up, one-handed, with no timeto prep. The snacks that actually hold hunger carry at least 10 to 15grams of protein — the amount that triggers a real fullness response.Here is how the fastest no-prep picks compare on protein, and why aprotein target beats grabbing "something small."
What to Eat Instead of Candy When a Craving Strikes

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.
How Much Added Sugar Per Day Is Too Much? The Limits

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.
Bar chart comparing daily flavanol delivery for common evening sweet options against the 200-milligram European Food Safety Authority (EFSA) target, with a daily dark chocolate serving highlighted as the practical sweet spot

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.
Chart showing why the Recommended Dietary Allowance (RDA) for protein is outdated compared to current research-based intakes

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.