Nutrition Basics
Once you understand protein, carbohydrates, fats and fiber, you can read any plate and any label with confidence. This path builds the foundation the rest of the library stands on, and weighs popular claims against the evidence.
16 articles in this path, ordered from the cornerstone onward.
Glycemic Index: What the Number Doesn't Tell You
Glycemic Index is not a measure of sugar quantity, but sugar speed.
25 Grams of Fibre a Day: How to Get There from Your Kitchen
How much you need, why it matters, where it sits in lentils, chickpeas, oats and dates, with a worked day that reaches your number.
Ultra-Processed Foods: The 500 Calories You Don't Notice
How to spot them in the ingredient list in ten seconds, what trials and large studies say, and swaps from our kitchen.
The New Sugar Tax: Read Your Can in Grams
Four tiers by grams of sugar per 100 ml since January 2026, and how to work out your can's sugar yourself.
Apple Cider Vinegar: Separating Fact from Fiction
EEINA's guide to apple cider vinegar in Saudi Arabia: What the evidence actually says about its modest effect on post-meal blood sugar.
Artificial Sweeteners & Stevia: Safe or Scary?
EEINA's guide to low-calorie sweeteners in Saudi Arabia — Are aspartame, sucralose, acesulfame-K, and stevia safe?
Collagen: Is the Supplement Worth the Hype?
EEINA's guide to collagen in Saudi Arabia — what it is, why your body digests it into amino acids instead of going directly to the skin.
Detox & Cleanses: The Truth Behind the Trend
EEINA's guide to detox in Saudi Arabia — Does your body need detox products?
Garlic: The Truth About Its Benefits Between Tradition and Evidence
EEINA's guide to garlic in Saudi Arabia: what the evidence actually proves about blood pressure and cholesterol.
Ginger for Digestion and Nausea: What the Evidence Shows
EEINA's guide to ginger in Saudi Arabia — its strongest evidence for pregnancy and post-surgery nausea, its effect on indigestion and gastric emptying.
Green Tea and Metabolism — How Much Does It Actually Burn?
EEINA's guide to green tea in Saudi Arabia — catechins and caffeine and their modest impact on metabolism and fat burning, why it's not a magic bullet.
Multivitamins — Do You Really Need Them?
EEINA's guide to multivitamins in Saudi Arabia — what the evidence truly says about their benefit for the healthy adult, the difference between fact and hype.
The Balanced Plant-Based Diet — How to Build It Without Deficiencies
EEINA's guide to a balanced plant-based diet in Saudi Arabia.
Turmeric & Curcumin: Between Truth and Hype
EEINA's candid guide to turmeric and curcumin in Saudi Arabia: why curcumin absorption is poor and how black pepper and fats improve it.
Protein After 40: How to Preserve Your Muscles with Age
After 40, your body silently loses muscle. EEINA's guide to protein after 40 in Saudi Arabia.
Healthy Fats: From Old Enemy to New Ally
Healthy fats explained scientifically · Their four types · Best Saudi sources · Fat budget calculator · Cooking oils and smoke points · Omega balance.