In a Nutshell: The Plant-Based Health Professionals UK Podcast

In this episode we are joined by Dr. David Jenkins, MD, PhD, DSc, a globally recognised leader in nutrition science, research and metabolic health.

Dr Jenkins is best known for developing both the Portfolio diet and the Gycaemic Index. His work has shaped how we understand the relationship between carbohydrates and blood sugar, lipids and heart health, and continues to influence how clinicians and researchers approach nutrition science.

In this episode we explore the cholesterol-lowering foods which make up the Portfolio diet, a dietary pattern that can have a powerful effect on lowering LDL cholesterol and reducing cardiovascular risk.

We break down the science behind the diet, how it works in real life, and why it’s gaining attention as a practical dietary strategy for improving heart health.

To read more :

https://nutrisci.med.utoronto.ca/faculty/david-jenkins

https://www.sciencedirect.com/science/article/pii/S0002916523293338

https://pubmed.ncbi.nlm.nih.gov/40394599/

https://pubmed.ncbi.nlm.nih.gov/37877288/

Portfolio Diet app:

https://www.portfoliodiet.app/en

Portfolio Diet infographic:

https://practice365.co.uk/uploads/sites/601/2024/10/Portfolio-Infographic-EN-FINAL.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/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.

And if you liked this episode please consider leaving us a rating or a review, it helps more people discover the podcast and supports our mission to share evidence-based nutrition.

This week the hosts of In a Nutshell ask an important question. Can you get enough calcium on a plant-based diet without fortified foods? And even if you can, do you have to have a degree in nutrition to do the planning? Daisy and Clare provide a lively listen helping us to understand the role of calcium in the diet, and how to make sure you have a good intake as a plant-based eater without obsessing about which green vegetable comes with the mushroom pie.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/getting-calcium-on-a-plant-based-diet-everything-you-need-to-know
Nourish: The Definitive Plant-Based Nutrition Guide for FamiliesReshma Shah (author), Brenda Davis (author), David L. Katz (foreword)
Tong TYN, Appleby PN, Armstrong MEG, Fensom GK, Knuppel A, Papier K, Perez-Cornago A, Travis RC, Key TJ. Vegetarian and vegan diets and risks of total and site-specific fractures: results from the prospective EPIC-Oxford study. BMC Med. 2020 Nov 23;18(1):353. doi: 10.1186/s12916-020-01815-3. PMID: 33222682; PMCID: PMC7682057.
Dunneram, Y., Lee, J.Y., Watling, C.Z. et al. Vegetarian diets and cancer risk: pooled analysis of 1.8 million women and men in nine prospective studies on three continents. Br J Cancer 134, 1218–1229 (2026). https://doi.org/10.1038/s41416-025-03327-4

In episode 8 of this season we discuss the food industry's role in green washing, health washing, and welfare washing.  

Nicola Wilks from Adfree Cities describes how advertising seeks to influence our eating habits and planetary health choices, and why we'd probably be better off making choices without adverts. 

We also hear how cities in the Netherlands want to promote plant-based diets, and on this basis have recently taken steps to level the food industry playing field with a ban on outdoor advertisements for meat.

To find out more about Adfree Cities and their campaigns:

https://adfreecities.org.uk/

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.

And please consider leaving a review,  it helps more people discover the podcast and supports our mission to share evidence-based nutrition.

References:

https://static1.squarespace.com/static/5ebd0080238e863d04911b51/t/5fbfcb1408845d09248d4e6e/1606404891491/Advertising%E2%80%99s+role+in+climate+and+ecological+degradation.pdf

https://cdn.bitebackmedia.com/media/documents/Bite_Back_Report_Fuel_Us_Dont_Fool_Us_Advertising.pdf

https://adfreecities.org.uk/

https://changingmarkets.org/report/the-new-merchants-of-doubt-how-big-meat-and-dairy-avoid-climate-action/

https://adfreecities.org.uk/explore-harmful-advertising/end-meat-advertising/

https://adfreecities.org.uk/wp-content/uploads/2023/10/The-cows-arent-laughing_Adfree-Cities_Oct-2023_Final.pdf

https://www.asa.org.uk/rulings/assured-food-standards-a23-1199608-assured-food-standards.html

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.