Protein & Nutrition Blog – Marmels
Protein & Nutrition Blog – Marmels
Does Protein Lower Blood Sugar Spikes After a Meal or Snack?
by Mo Mandegar, PhD
on Oct 01 2026
A pastry eaten alone and the same pastry eaten after two eggs contain identical carbohydrate, yet they do not move blood sugar the same way. A 2023 meta-analysis of 16 randomized trials found that whey protein taken before a meal cut peak glucose by 1.4 millimoles per liter. Here is the mechanism, the limits of the evidence, and how common snacks compare on protein.
Protein & Nutrition Blog – Marmels
Healthy Vending Machine Snacks: What to Grab and Skip
by Mo Mandegar, PhD
on Sep 06 2026
A four-week audit of campus vending machines found the average snack carried 227 calories, listed sugar in its first five ingredients about 60 percent of the time, and that not a single snack in the machines qualified as a good source of fiber. The decision in front of that lit panel takes ten seconds and almost never involves a label. Here is a two-number rule that fits in ten seconds, what to grab, and what the "lighter" options are not fixing.
Protein & Nutrition Blog – Marmels
What Is the 80/20 Rule in Eating, and Does It Work?
by Mo Mandegar, PhD
on Aug 30 2026
Eighty percent nutrient-dense, twenty percent whatever you want. It is the most repeated eating framework on the internet and the least clearly defined. Across a typical week of about 28 eating occasions, the 20 percent works out to roughly six discretionary choices. Here is the arithmetic, what behavioral research says about why flexibility outlasts perfection, and how to make those six choices count.
