By now, you’ve probably heard the buzz about ChatGPT, the general-purpose chatbot prototype that is creating a buzz in every corner of the internet. It’s a popular demonstration of the allure and influence of AI-generated content, but can it be trusted to guide your health? We asked Chat GPT to answer the top ten health questions and then fact-checked them for accuracy.
Here’s what we discovered.
Here are the top 10 most frequently asked nutrition-related questions that ChatGPT has encountered:
What are the daily recommended amounts of vitamins and minerals?
What is a balanced diet, and how do I achieve one?
What are the best foods for weight loss?
What are the health benefits of a plant-based diet?
How can I improve my digestion and reduce bloating?
What are the best sources of protein?
What are the best foods for heart health?
How can I boost my immune system through diet?
What are the best foods for healthy skin and hair?
What are some healthy snacks I can eat between meals?
And the answers and a comment on their usefulness.
What are the daily recommended amounts of vitamins and minerals?
The daily recommended amounts of vitamins and minerals vary depending on factors such as age, gender, and level of physical activity. Some general guidelines are:
Vitamins:
Vitamin A: 700-900 micrograms
Vitamin C: 75-90 milligrams
Vitamin D: 600-800 international units (IU)
Vitamin E: 15 milligrams
Vitamin K: 90-120 micrograms for women and 120-150 micrograms for men
B vitamins:
B1 (thiamin): 1.2-1.5 milligrams
B2 (riboflavin): 1.3 milligrams
B3 (niacin): 16-18 milligrams
B5 (pantothenic acid): 5 milligrams
B6: 1.3-1.7 milligrams
B7 (biotin): 30 micrograms
B9 (folate): 400 micrograms
B12: 2.4 micrograms
Minerals:
Calcium: 1000-1300 milligrams
Iron: 8-18 milligrams
Magnesium: 320-420 milligrams for women and 420-520 milligrams for men
Phosphorus: 700 milligrams
Potassium: 4700 milligrams
Sodium: 1500 milligrams
Zinc: 8-11 milligrams for women and 11-14 milligrams for men
It's important to note that these are general guidelines and may not apply to everyone. It's always best to consult with a doctor or a registered dietitian to determine the specific nutritional needs for your individual circumstances.
Commentary: USEFUL
ChatGPT appears to have pulled these values from the Dietary Reference Intakes (RDIs) for adults developed by the Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies. These are general recommendations for healthy adults, which ChatGPT mentions in its response.
What is a balanced diet, and how do I achieve one?
A balanced diet is one that provides a variety of foods from different food groups in the right proportions to meet your energy and nutrient needs. A balanced diet typically includes:
Plenty of fruits and vegetables: Aim for at least 5 servings of fruits and vegetables per day.
Whole grains: Choose whole grain breads, cereals, pasta, and rice over their processed counterparts.
Lean proteins: Select lean proteins such as chicken, fish, beans, and tofu to provide essential amino acids.
Low-fat dairy products: Milk, yogurt, and cheese are good sources of calcium and other essential nutrients.
Healthy fats: Include healthy unsaturated fats from foods such as nuts, seeds, avocado, and olive oil in moderation.
It's also important to limit your intake of unhealthy fats, added sugars, and salt.
To achieve a balanced diet, try to include a variety of foods from each food group at every meal. Consider planning your meals using a plate method where half of your plate is filled with fruits and vegetables, a quarter with whole grains, and a quarter with lean protein. This can help you ensure that you're getting a balanced mix of nutrients at every meal. Additionally, pay attention to portion sizes and limit your intake of high-calorie, low-nutrient foods.
Commentary: USEFUL
ChatGPT has provided general recommendations that support a balanced and diversified diet.
What are the best foods for weight loss?
Fruits and vegetables: These are low in calories, high in fiber and nutrients, and can help you feel full.
Whole grains: Whole grains are high in fiber and can help you feel full for longer.
Lean proteins: Protein can help you feel full and preserve muscle mass during weight loss. Choose lean proteins such as chicken, fish, beans, and tofu.
Low-fat dairy: Dairy products such as milk, yogurt, and cheese can be part of a healthy weight loss diet when consumed in moderation.
Nuts and seeds: These are high in healthy unsaturated fats and can help you feel full.
Soup: Eating a low-calorie soup before a meal can help reduce overall calorie intake.
It's also important to limit your intake of high-calorie, low-nutrient foods, such as sugary drinks, processed snacks, and fast food. Drinking plenty of water, eating slowly, and avoiding distractions while eating can also help with weight loss.
Remember that a healthy and sustainable weight loss is typically achieved through a combination of a balanced diet and regular physical activity. It's always best to consult with a doctor or a registered dietitian to develop a personalized plan that meets your specific needs and goals.
Commentary: MAYBE USEFUL
ChatGPT provides a reasonable, generalized answer but seems to focus mostly on caloric intake. More recent research has shown that other factors impact weight loss, including food quality, blood sugar control, hormone balance, and the gut microbiome.
What are the health benefits of a plant-based diet?
A plant-based diet, which is centered around foods derived from plants such as fruits, vegetables, whole grains, legumes, nuts, and seeds, has been associated with numerous health benefits. Here are some of the most well-established benefits of a plant-based diet:
Improved heart health: A plant-based diet has been shown to reduce the risk of heart disease by lowering blood pressure, reducing cholesterol levels, and improving overall cardiovascular health.
Better weight management: Plant-based diets are often lower in calories and higher in fiber, which can help with weight management and promote feelings of fullness.
Decreased risk of certain cancers: A diet rich in fruits, vegetables, and whole grains has been associated with a reduced risk of certain cancers, including colon, breast, and prostate cancer.
Improved digestive health: A plant-based diet is high in fiber, which can promote regular bowel movements and improve gut health.
Better blood sugar control: A plant-based diet has been shown to improve blood sugar control in people with type 2 diabetes.
Reduced risk of kidney disease: A plant-based diet has been associated with a reduced risk of developing kidney disease and slowing the progression of the disease in people with existing kidney problems.
It's important to note that a well-planned plant-based diet can provide all the nutrients your body needs. However, if you follow a strict vegan diet, you may need to supplement your diet with vitamin B12, which is not naturally present in plant-based foods.
As with any diet, it's important to work with a doctor or a registered dietitian to determine what works best for you and to make sure you are getting all the nutrients you need for optimal health.
Commentary: MAYBE USEFUL
ChatGPT provides general benefits of a plant-based diet. It’s important to note that many of the benefits outlined are mediated by the interaction between plant-based foods and the body’s microbiome! ChatGPT states that vitamin B12 is not naturally present in plant-based foods, while this is generally true, it can be pointed out that vitamin B12 can be found in seaweed, shitake mushrooms, and nutritional yeast. Many commercial vegan, plant-based meat products and dairy alternatives are also fortified with vitamin B12.
How can I improve my digestion and reduce bloating?
There are several strategies you can use to improve digestion and reduce bloating:
Eat slowly and chew your food thoroughly: Proper chewing can help to break down food into smaller particles, making it easier for your digestive system to handle.
Limit high-fat foods: High-fat foods can slow down digestion and lead to bloating.
Avoid chewing gum and drinking carbonated beverages: Chewing gum and drinking carbonated beverages can increase the amount of air you swallow, leading to bloating.
Stay hydrated: Drinking enough water can help keep food moving through your digestive system and prevent constipation.
Eat more fiber: Fiber can help to prevent constipation and improve digestive regularity. Good sources of fiber include fruits, vegetables, whole grains, and legumes.
Avoid artificial sweeteners: Artificial sweeteners can be difficult for some people to digest and may contribute to bloating.
Try probiotics: Probiotics are live bacteria and yeast that can help improve gut health and reduce bloating.* You can find probiotics in fermented foods such as yogurt, kefir, and sauerkraut, or you can take a probiotic supplement.
Limit high-FODMAP foods: High-FODMAP foods are types of carbohydrates that can be difficult for some people to digest, leading to bloating. Common high-FODMAP foods include garlic, onions, beans, lentils, and some fruits and vegetables.
In addition to these strategies, it's important to listen to your body and identify any specific foods that may trigger bloating for you. You may want to try avoiding these foods for a few weeks to see if your symptoms improve. If you have persistent bloating or digestive symptoms, it's best to consult a doctor or a registered dietitian to determine the underlying cause and develop a plan of care.
Commentary: MAYBE USEFUL
Once again, ChatGPT provides a generalized response with tips that may or may not be useful. The advice on eating slowly and avoiding chewing gum is questionable. While recommendations on a LOW-FODMAP diet and eating more fiber seem reasonable (although adding fiber to the diet can actually increase bloating in some people).
What are the best sources of protein?
Protein is an essential nutrient that is important for growth, repair, and maintenance of the body's tissues. There are many good sources of protein, both from animal and plant-based sources. Here are some of the best sources of protein:
Animal-based sources:
Meat: beef, pork, poultry, lamb, etc.
Seafood: fish, shellfish, etc.
Dairy products: milk, yogurt, cheese, etc.
Eggs
Plant-based sources:
Legumes: beans, lentils, chickpeas, etc.
Nuts and seeds: almonds, pumpkin seeds, sunflower seeds, etc.
Grains: quinoa, bulgur, barley, etc.
Soy products: tofu, tempeh, edamame, etc.
It's important to choose a variety of protein sources to ensure that you are getting all the essential amino acids your body needs. Animal-based protein sources are considered complete proteins, meaning they contain all the essential amino acids, while plant-based protein sources are often incomplete, meaning they may lack one or more of the essential amino acids. However, by eating a variety of plant-based protein sources throughout the day, it's possible to consume all the essential amino acids your body needs.
It's also important to keep in mind that some high-protein foods can be high in unhealthy fats or additives, so it's best to choose lean protein sources and limit processed protein foods whenever possible.
Commentary: USEFUL
ChatGPT provides a general list of both animal and plant-based protein sources and goes a step further to bring attention to additional factors such as complete proteins and fat content. ChatGPT could have taken this a step further and provided the Digestible Indispensable Amino Acid Score (DIAAS) score for each protein source which considers the composition and digestibility of each protein.
What are the best foods for heart health?
There are several foods that have been shown to have a positive impact on heart health:
Fruits and vegetables: Eating a diet rich in fruits and vegetables can help lower blood pressure and reduce inflammation, two important factors for heart health.
Whole grains: Whole grains are a good source of fiber and have been shown to reduce the risk of heart disease.
Fatty fish: Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids, which can help to lower triglycerides and reduce the risk of heart disease.
Nuts: Nuts, such as almonds and walnuts, are a good source of unsaturated fats and have been shown to lower cholesterol levels.
Legumes: Legumes, such as beans, lentils, and chickpeas, are a good source of fiber, protein, and heart-healthy nutrients.
Olive oil: Olive oil is a good source of monounsaturated fats, which have been shown to have a positive impact on heart health.
Avocados: Avocados are a good source of healthy fats, fiber, and heart-healthy nutrients.
It's important to keep in mind that while these foods can be beneficial for heart health, it's still important to limit your intake of unhealthy foods, such as highly processed foods, sugary drinks, and saturated and trans fats. A diet that is high in whole, nutrient-dense foods and low in unhealthy foods is the best approach for overall heart health.
Commentary: USEFUL
ChatGPT provides general guidelines that lean toward a Mediterranean diet, which has been shown to be beneficial for heart health. To take this further, ChatGPT would need to personalize the recommendation for each individual based on their unique biological needs, goals and lifestyle factors.
How can I boost my immune system through diet?
Your diet plays an important role in supporting your immune system and helping your body fight off infections and diseases. Here are some ways to boost your immune system through diet:
Eat a variety of fruits and vegetables: Fruits and vegetables are a rich source of vitamins, minerals, and antioxidants, which are important for a healthy immune system.
Include protein-rich foods: Protein is essential for the growth and repair of your body's tissues, including your immune cells. Good sources of protein include meat, poultry, fish, eggs, dairy products, beans, lentils, and tofu.
Choose whole grains: Whole grains are a good source of fiber, which can help support gut health and improve the function of your immune system.
Incorporate fermented foods: Fermented foods, such as yogurt, kefir, sauerkraut, and kimchi, are a good source of probiotics, which can help to support the gut microbiome and improve the function of your immune system.
Drink plenty of fluids: Staying hydrated is important for overall health, including the function of your immune system. Aim to drink at least 8 glasses of water per day.
Limit added sugars: High intake of added sugars can weaken the immune system and make you more susceptible to infections and diseases.
Get enough vitamins and minerals: Certain vitamins and minerals, such as vitamin C, vitamin D, zinc, and iron, are important for a healthy immune system. You can get these nutrients from a variety of foods, including citrus fruits, leafy greens, dairy products, and red meat.
Commentary: SOMEWHAT USEFUL
ChatGPT provides basic recommendations for supporting the immune system through diet, but to be effective would have require more specific recommendations. For example, specific prebiotic fibers like beta-glucan have been shown to support immunity. ChatGPT also doesn’t include any information on herbs or spices like turmeric, thyme, or rosemary in its recommendations which have also been shown to support the immune system.
What are the best foods for healthy skin and hair?
There are several foods that can help promote healthy skin and hair:
Fatty fish: Fatty fish, such as salmon and mackerel, are a good source of omega-3 fatty acids, which can help to keep skin moisturized and reduce inflammation.
Avocados: Avocados are a good source of healthy monounsaturated fats, which can help to keep skin hydrated and supple.
Nuts and seeds: Nuts and seeds, such as almonds and flaxseeds, are a good source of healthy fats, vitamin E, and zinc, which are important for healthy skin and hair.
Sweet potatoes: Sweet potatoes are a good source of vitamin A, which is important for healthy skin and hair growth.
Tomatoes: Tomatoes are a good source of lycopene, an antioxidant that can help to protect skin from damage caused by the sun's UV rays.
Leafy greens: Leafy greens, such as spinach and kale, are a good source of vitamins A and C, which are important for skin and hair health.
Eggs: Eggs are a good source of biotin, a B-vitamin that is important for hair growth.
Berries: Berries, such as blueberries and strawberries, are a good source of antioxidants, which can help to protect skin and hair from damage caused by free radicals.
It's important to keep in mind that a balanced diet and lifestyle, including adequate hydration, are key to promoting healthy skin and hair. While certain foods can help to support skin and hair health, it's still important to limit your intake of unhealthy foods, such as highly processed foods, sugary drinks, and saturated and trans fats.
Commentary: SOMEWHAT USEFUL
ChatGPT highlights nutrients that are involved in healthy skin and hair. ChatGPT fails to mention the importance of adequate protein intake, which provides the basic building blocks for skin and hair. ChatGPT did not include bone broth as a food for skin and hair. Bone broth is a natural source of collagen, a main component of skin and hair.
Here are some healthy snack options to consider between meals:
Fresh fruit: Apples, bananas, berries, or grapes are all great options for a sweet and nutritious snack.
Raw veggies: Carrots, celery, cherry tomatoes, or cucumber slices can be a crunchy and satisfying snack, especially when paired with a dip, such as hummus or guacamole.
Yogurt: Greek yogurt or regular yogurt can be a good source of protein, calcium, and probiotics.
Nuts: Almonds, walnuts, or peanuts can be a good source of healthy fats and protein.
Rice cakes or crackers: Rice cakes or crackers can be paired with peanut butter, hummus, or avocado for a filling snack.
Popcorn: Air-popped popcorn can be a low-calorie and satisfying snack, especially when topped with a little bit of olive oil and salt.
Energy bars or balls: Energy bars or balls can be a convenient snack option, but it's important to choose one with minimal added sugars and ingredients.
Dark chocolate: Dark chocolate can be a satisfying and nutritious snack in moderation, as it contains antioxidants and may have potential health benefits.
Remember to aim for snacks that are balanced and include a combination of nutrients, such as protein, healthy fats, and fiber, to help keep you full and satisfied until your next meal.
Commentary: SOMEWHAT USEFUL
ChatGPT offers general snacks and are typically healthy but fails to advise readers to avoid snacks with added sugar like flavored yogurt. Nor is it unable to identify which, if any, of these foodsa re contraindicated to the current state of their microbial balance.. At Viome, we typically do not recommend store-bought energy bars or granola bars and instead encourage whole foods. Other recommendations like rice cake, crackers, and popcorn lean towards high carbohydrate foods, which can be problematic.
Conclusion:
CHAT GPT IS USEFUL FOR GENERALIZED INFORMATION,
HOWEVER, NOT TO BE TRUSTED FOR HEALTH COACHING ADVICE
ChatGPT and other AI content generator chatbots s are a marvel and will progress to add tremendous value to humanity. However, if it is health knowledge that you seek to support your wellbeing and improve your health now and for the future, this is not a strategic, or useful approach.
If you are a novice to a conversation and need generalized information deigned for the masses, then you may benefit for this advice, however as ChatGPT can only take into consideration the information and intelligence based on its training data sets.
Chat GPT health advice is not and will never be personalized to you, nor will it have the benefit of the most leading edge current scientific research and translational nutritional and health advice that has yet to be broadly and publicy disseminated.
Your body deserves better. Go to trusted health experts for health advice, and use ChatGPT for you entertainment and to consider new ideas that are worthy of further and deliberate investigation and strategic inquiry.
