Diabetes, sports, weight loss, children's health, nutritional science. Articles written and reviewed by Dr. Mona Al-Harbi — SFDA-licensed clinical dietitian.
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From recipe, to planning, to habit. The starting point to understanding all that EEINA offers.
Articles most frequently returned to by EEINA readers — selected by interest and relevance.
Why 55 is not the lowest and 100 is not the highest — scientific explanation with local Saudi context.
24.3% of Saudis are expected to have diabetes by 2026 — the second highest rate in the region.
The mechanism of ketosis, what you gain, what you lose, and a local Saudi meal plan. Medically reviewed.
A modest and varied effect on sugar, the difference between Ceylon and Cassia and coumarin, and how to incorporate it safely.
Golden tips for type 2 diabetes patients in Saudi Arabia, with a reference table. Reviewed by Dr. Mona Al-Harbi SFDA.
Why 55 isn't the lowest and 100 isn't the highest — a scientific explanation of the glycemic index with Saudi logic.
How to learn carb counting in a week — a simple method from Einaa, without terrifying numbers.
Actual calories and glycemic index of Kabsa — based on calculation, not estimation.
24.3% of Saudis are expected to have diabetes in 2026 — the second-highest rate in the region.
Safety within acceptable limits, the truth about aspartame classification, WHO recommendations, and better for your sugar than sugar.
Your body cleanses itself, no evidence for detox products, and what truly supports your body's pathways.
Limited evidence for healthy adults, food first, and who truly needs a supplement.
Modest impact on blood pressure and cholesterol, allicin and alliin, raw vs. cooked, and warnings.
Modest impact on blood sugar, weak evidence for weight loss, doesn't dissolve fat, and how to use it safely.
Why your body digests it, what studies say about skin and joints, and the role of Vitamin C and its sources.
Catechins and caffeine, a very small impact on metabolism, observational benefits, and a warning about extracts.
Poor absorption and black pepper, limits of anti-inflammatory evidence, and dosage and safety.
Additional needs, hydration, important nutrients, what to avoid, and the truth about milk-boosting foods.
Recovery, regaining energy, essential nutrients, and managing physical changes.
Complete protein from plants, nutrients needing attention like B12 and iron, and a balanced plate.
What observational evidence says about the MIND diet, Omega-3s and berries, without prevention promises.
What Vitamin C does, the truth about cold doses, its sources, and when fruit is enough instead of supplements.
How many cups are safe, what observational evidence says, and cardamom and saffron between tradition and proof.
Honey vs. sugar, its effect on blood sugar, a warning for infants, and using it wisely.
Caffeine and sugar in the can, their effect on the heart and sleep, and their risk to teenagers.
The role of zinc in immunity, its sources on your plate, who is most at risk of deficiency, and the truth about zinc and colds.
Recommended weight gain based on pre-pregnancy weight, the myth of eating for two, and a plate that nourishes you and your baby.
Signs of readiness, iron-rich foods first, choking safety, and responsive feeding.
Breakfast to power your child's focus, and a balanced lunchbox they'll actually eat and love.
How home and school diets can prevent obesity without restrictive diets or fear, with practical family steps.
Why picky eating is often a normal phase, and how to build eating habits with patience, not force.
Why eggs, potatoes, and oats make you feel fuller, and how to build a plate that curbs hunger.
How to distinguish between emotional hunger and physical hunger, and practical steps to break the cycle.
Why it starts weeks before conception, its dietary sources, and how to preserve it during cooking.
How the Mediterranean plate can soothe symptoms and protect bones and heart during this stage.
Does it really improve sleep? Its sources in your kitchen, evening timing, and when a supplement is an option.
The only guaranteed rule for weight loss, how to calculate your needs, and a safe deficit without deprivation.
Where added sugar hides, how to read labels and uncover its names, and gradual reduction tricks.
Principles of a balanced plate for pregnant women, foods that stabilize sugar, and self-monitoring and walking after meals.
The nutritional value of dates and their glycemic index, how many dates are safe, and why to pair them with nuts.
Animal and plant-based iron, how to boost absorption with Vitamin C, and what inhibits it during meals.
With Ozempic and similar drugs, how to eat smart to protect your muscle, avoid vitamin deficiencies, and reduce nausea.
Types and mechanisms, what the evidence says about weight and insulin sensitivity, and how to fuel your body during your eating window.
How to arrange your meal (vegetables and protein before starch) to calm sugar spikes, with post-meal walks.
Which foods truly raise LDL, and the role of soluble fiber, oats, legumes, and fish in lowering it.
Prebiotic fiber, fermented foods, and plant diversity, and how to build a healthy microbiome.
Salt, potassium, phosphorus, and protein, foods that protect and those that strain the kidneys, and a self-assessment of risk factors.
Who is most at risk of deficiency, its subtle neurological symptoms, why it's dangerous if delayed, and testing and treatment.
The difference between occasional heartburn and chronic GERD, triggers, proven lifestyle modifications, and medications and their flags.
After 40, you lose muscle silently. How much protein do you need, how to distribute it, the best local sources, and a self-assessment for sarcopenia risk.
Affects nearly one in four adults. Forbidden and allowed foods according to FODMAP, the impact of coffee and stress, and when symptoms are serious.
Two-thirds of Saudis are below optimal levels. Six causes, testing, sun, food, and supplements with an interactive self-assessment and level calculator.
Nearly a third of Saudi women of reproductive age are affected. Symptoms, interpreting lab results, iron-rich foods, absorption enhancers and inhibitors, and an interactive hemoglobin calculator.
Types (Omega-3 · Omega-6 · MUFA), best Saudi sources, daily quantities, and their relationship to heart health.
When you need one, how to choose an SFDA-certified professional, the difference between a Dietitian and a Nutritionist, and what a clinical nutritionist offers.
Seven practical steps, focusing on habits over diets, and the role of tracking in sustainability.
Why weight loss slows and stops, how to identify your dominant factor, and gentle steps to break through the plateau.
How lack of sleep disrupts hunger and appetite hormones, and why good sleep supports your weight balance.
The mechanism of ketosis, what you gain and lose, and a sample Saudi day. Reviewed by Dr. Mona Al-Harbi.
Six Saudi recipes (Muhallabiya, Kunafa, Stuffed Dates), smart sugar alternatives (Stevia, Erythritol), and common mistakes.
43.8% of Saudis have tried intermittent fasting — when is it beneficial, and when is it just a trend?
How it works, dosage, safety in healthy individuals, dietary sources, and myth debunking.
Optimal dosage (1.6-2.2 g/kg), best Saudi sources, meal examples, and a comparison of Whey vs. Whole Foods.
Exercise, nutrition, and recovery — the three keys to sustainable muscle growth. With Progressive Overload and scientifically-backed supplements.
What to eat before, during, and after exercise, nutrition based on sport type (cardio, weights, resistance), and the truth behind rumors.
Calcium and iron, breakfast and focus, beverages, and a healthy relationship with food.
Common types, difference from intolerance, early introduction, and emergency signs.
Saudi children's needs by age, how they like vegetables, school lunches, and allergies (SFDA 11).
Its strongest evidence for nausea, effect on digestion, safe dosage, and pregnancy/blood thinner warnings.
The five criteria, why their combination is dangerous, and treatment with diet and activity.
Hydration first, oxalates in moderation, and calcium with meals, not restricted.
Risk factors, moderate fiber and fat, and why crash diets are harmful.
What's the difference between celiac and sensitivity, gluten-free diet, and hidden gluten.
What's the difference from milk allergy, which dairy products are usually tolerated, and how to get your calcium without dairy.
What is insulin resistance and its early signs, and how your plate can gradually restore your body's sensitivity.
What is good and bad cholesterol, how your plate can raise or lower it, and practical dietary steps.
How fat accumulates silently in the liver, what it indicates before progressing, with dietary steps.
How salt raises your blood pressure, where sodium hides, and potassium-rich foods that restore balance.
How bones silently weaken, the role of calcium and vitamin D, and foods that protect before fracture.
The relationship between PCOS and insulin resistance, and how the plate can calm symptoms.
How the thyroid regulates your energy, the role of iodine and selenium, and what's beneficial and what to avoid nutritionally.
Why Kabsa and meats trigger gout attacks, and foods that lower uric acid.
Once by the writer, and once by the doctor — every health claim is verified by a Saudi clinical dietitian before publication.
Specialized in diabetes Type 2 management and Saudi family nutrition. Reviews every medical article in EEINA prior to publication, and conducts short consultation sessions under advanced plans.
Every health claim is examined by Dr. Mona. No guesswork, no casual citations.
USDA · WHO · Sydney University · SFDA. Every number has a documented source.
Recipes and ingredients from the local Saudi kitchen. No generic European stats on our tables.
Clear, simplified language with a calm, readable pace. No filler copy.
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