This week a listener question has prompted us to discuss iron absorption and the effect of anti-nutrients. In particular, do phytates and oxalates in plant foods put us at risk of iron deficiency? Daisy and Clare conclude the answer as ever may be to focus on eating a diverse range of plant foods and not to go too much into the weeds (unless of course they are dandelions- an important source of iron we forgot to mention!)

If you'd like to support our work and be part of a growing community of like-minded people working towards creating a healthier and more sustainable future please join the Plant-Based Health Professionals UK following the link below:https://plantbasedhealthprofessionals.com/membership

You don't have to be a health care professional to join, but by doing so you’re not only supporting our work, you'll be improving your own health; with membership starting from as little as £15 a year, join us now and be part of the change you want to see.

References:

https://plantbasedhealthprofessionals.com/wp-content/uploads/2023/12/IronFactsheet201123.pdf

https://www.bda.uk.com/resource/iron-rich-foods-iron-deficiency.html

Pires SMG, Reis RS, Cardoso SM, Pezzani R, Paredes-Osses E, Seilkhan A, Ydyrys A, Martorell M, Sönmez Gürer E, Setzer WN, Abdull Razis AF, Modu B, Calina D, Sharifi-Rad J. Phytates as a natural source for health promotion: A critical evaluation of clinical trials. Front Chem. 2023 Apr 14;11:1174109. doi: 10.3389/fchem.2023.1174109. PMID: 37123871; PMCID: PMC10140425.

Piskin E, Cianciosi D, Gulec S, Tomas M, Capanoglu E. Iron Absorption: Factors, Limitations, and Improvement Methods. ACS Omega. 2022 Jun 10;7(24):20441-20456. doi: 10.1021/acsomega.2c01833. PMID: 35755397; PMCID: PMC9219084.

In this episode we’re joined by registered dietitian Soraya Pineda, to explore the science of weight loss, satiety, and appetite regulation.

Soraya has extensive experience supporting individuals with weight management, metabolic health, and behaviour change. Her work focuses on helping people move away from restrictive dieting towards sustainable, evidence-based approaches that prioritise long-term health.

As interest in GLP-1 medications continues to grow, this episode explores how a high-fibre, plant-based diet may naturally support appetite regulation, offering a practical and sustainable alternative or complement to pharmacological approaches.

We also discuss why traditional weight loss approaches often fail, and why so many of us regain weight and enter a yo-yo dieting pattern, so join us today to hear more about effective approaches rather than relying on restriction alone.

To connect with Soraya and learn more about her work:

https://www.linkedin.com/in/soraya-pineda/

https://linktr.ee/plantnutritionwithsoraya

To read the Plant-Based Health Professionals weight loss fact sheet:

https://plantbasedhealthprofessionals.com/wp-content/uploads/2026/03/FS-EnergyDensity-260310.pdf

If you'd like to support our work and be part of a growing community of like-minded people working towards creating a healthier and more sustainable future please join the Plant-Based Health Professionals UK following the link below:https://plantbasedhealthprofessionals.com/membershipYou don't have to be a health care professional to join, but by doing so you’re not only supporting our work, you'll be improving your own health; with membership starting from as little as £15 a year, join us now and be part of the change you want to see.And please consider leaving a review, it helps more people discover the podcast and supports our mission to share evidence-based nutrition.

Ever found yourself drawn to a supplement and don't know why? With brand names like Bulk, Impact, and Warrior, it's no wonder you may have asked yourself more than once whether you should be taking a daily dose. In this week's Nutshell nugget you will find our attempt to cut through the advertising to take a look at the science to date on the pros and cons of supplementing. We hope it helps you decide, as you may be surprised to learn both omnivores AND vegans alike will not be getting anywhere near the standard daily amount recommended as a supplement through diet alone.

If you'd like to support our work and be part of a growing community of like-minded people working towards creating a healthier and more sustainable future please join the Plant-Based Health Professionals UK following the link below:https://plantbasedhealthprofessionals.com/membership

You don't have to be a health care professional to join, but by doing so you’re not only supporting our work, you'll be improving your own health; with membership starting from as little as £15 a year, join us now and be part of the change you want to see.

References:

https://pubmed.ncbi.nlm.nih.gov/37968687/

https://www.nature.com/articles/s41598-024-54249-9

https://pubmed.ncbi.nlm.nih.gov/39940383/

https://pubmed.ncbi.nlm.nih.gov/40395689/

https://plantbasedhealthprofessionals.com/should-you-be-worried-about-creatine-on-a-plant-based-diet

https://www.bbc.co.uk/food/articles/cjdjrvr4dk5o