Food Database FAQ
Everything you need to know about our evidence-based food database
Why only 175+ foods? Why not thousands?
Quality over quantity. We prioritize accuracy and scientific confidence over an exhaustive list.
Each food in our database has:
- Verified DIAAS scores from peer-reviewed research
- Standardized preparation methods
- Consistent nutritional profiles
- Global relevance and accessibility
We could add 5,000+ foods by including every recipe variation and brand, but that would sacrifice accuracy. If we're not confident in the data, we don't include it.
Why don't you include my favorite food/dish?
There are several reasons a food might not be in our database yet:
- No DIAAS research exists: Many foods haven't been studied yet
- Too many preparation variations: The same food prepared differently has vastly different nutrition (e.g., boiled potato vs. french fries)
- Complex recipes: Mixed dishes like lasagna or curry have too many variables
- Regional specialty: Limited global consumption or research
- Brand-specific: Commercial products vary by manufacturer
Good news: We're continuously adding foods as research emerges. You can request additions through our contact form.
How often do you update the database?
Monthly additions when new DIAAS research is published
Quarterly reviews of functional food evidence ratings
Immediate updates if errors are found or significant new studies emerge
This is a living database that evolves with the science. We don't add foods speculatively—we wait for solid research.
Can I request a food to be added?
Yes! We welcome user requests. Please provide:
- Food name and standard preparation method
- Why it's important to you (cultural significance, nutrition, etc.)
- Any DIAAS research you've found (if available)
We'll research the food and add it if we can find verified DIAAS data. Contact us at database@theevidencelift.com
Why does preparation method matter so much?
The same food prepared differently can have dramatically different nutrition:
Potato Example:
- Boiled: 87 calories, 0.1g fat per 100g
- French fries: 312 calories, 15g fat per 100g
Chicken Breast:
- Grilled: 165 calories, 3.6g fat per 100g
- Fried (breaded): 246 calories, 13g fat per 100g
We include foods where preparation methods are standardized and replicable across different kitchens. This ensures accuracy.
Why "grilled chicken" but not "butter chicken"?
Grilled chicken is standardized:
- One ingredient: chicken
- One method: grilling
- Minimal variation globally
- DIAAS research available
Butter chicken varies wildly:
- 10+ ingredients with different amounts
- Different cooking methods
- Restaurant vs. home recipe variations
- Cream, butter, oil content varies 10x
We provide the building blocks (chicken, spices, cream). You create the combinations based on your specific recipe.
Can I use your data for fried/roasted versions if you only list grilled?
Not accurately. Different cooking methods change:
- Fat content: Frying adds significant oil/butter
- Calorie density: Can double or triple with added fats
- Nutrient retention: Some vitamins are lost at high heat
- Protein digestibility: Overcooking can reduce DIAAS scores
For most accurate results, use cooking methods closest to what we've listed (grilled, boiled, steamed, baked).
What's the difference between FAO ratings and your educational ratings?
FAO Official Ratings (2 categories for foods >75):
- Excellent Quality: DIAAS ≥100
- High Quality: DIAAS 75-99
- Below 75: "No quality claim" (everything lumped together)
Our Educational Additions (3 categories for foods <75):< /strong>
- Good Quality: DIAAS 60-74
- Fair Quality: DIAAS 40-59
- Poor Quality: DIAAS <40< /li>
We're 100% transparent: Foods rated Excellent and High Quality match FAO. Good, Fair, and Poor are our educational additions for consumer clarity.
Why do functional foods have "Evidence Ratings" instead of DIAAS?
Functional foods aren't consumed for protein. They're consumed for bioactive compounds and health benefits.
Examples:
- Turmeric → Anti-inflammatory (curcumin)
- Green tea → Metabolism support (catechins)
- Kale → Nutrient density (vitamins A, C, K)
- Garlic → Heart health (allicin)
These foods have <10g protein per 100g, so DIAAS isn't relevant. Instead, we rate them by strength of clinical evidence:
- Strong Evidence: Multiple RCTs, meta-analyses
- Moderate Evidence: Some studies, promising results
- Emerging Evidence: Preliminary research, traditional use
- Insufficient Evidence: Anecdotal only, no quality studies
Are higher DIAAS scores always better?
For protein quality: Yes. Higher DIAAS means better amino acid absorption.
For overall nutrition: Not necessarily. Foods offer more than just protein:
- Salmon: DIAAS 100-110 + omega-3s + vitamin D
- Oats: DIAAS 43-57 BUT exceptional fiber (beta-glucan) for heart health
- Walnuts: DIAAS 35-45 BUT highest plant omega-3 (ALA)
Choose foods based on your goals. Need muscle building? Prioritize high DIAAS. Need heart health? Combine moderate DIAAS with functional benefits.
I'm vegetarian/vegan. How do I get complete protein?
Strategy: Combine Good + Fair quality plant proteins
Complete Protein Combinations:
- Chickpeas (DIAAS 67-76) + Brown rice (DIAAS 37-42) = ~80-90 combined
- Lentils (DIAAS 68-77) + Wheat bread (DIAAS 40-45) = ~75-85 combined
- Black beans (DIAAS 70-80) + Quinoa (DIAAS 69-76) = ~90+ combined
High-quality plant proteins (eat these often):
- Soy products: DIAAS 84-90
- Pea+Rice protein blend: DIAAS 84-130
- Kidney beans: DIAAS 77-88
Consider supplementation: High-quality plant protein powder can help meet daily needs.
Which protein powder should I choose?
For muscle building & recovery:
- Whey Protein Isolate (DIAAS 100-130) - Gold standard, fastest absorption
- Whey Hydrolysate (DIAAS 116) - Pre-digested for maximum speed
For sustained release (before bed):
- Casein Protein (DIAAS 109-120) - Slow digestion, 7-8 hour release
For plant-based:
- Pea+Rice Blend (DIAAS 84-130) - Best plant option at 41:59 ratio
- Soy Protein Isolate (DIAAS 84-90) - Only complete single-source plant protein
All rated Excellent or High Quality—choose based on your dietary preference and timing needs.
How do I use functional foods effectively?
Functional foods complement, not replace, protein-rich foods.
Strategic additions:
- Anti-inflammatory: Add turmeric to post-workout meals
- Recovery: Tart cherry juice after intense training
- Metabolism: Green tea before morning workouts
- Nutrient boost: Add spinach/kale to protein shakes
- Heart health: Pair salmon (protein) with broccoli (sulforaphane)
Check the "Effective Dose" column in our database for clinically validated amounts.
Can I eat low DIAAS foods?
Yes, but don't rely on them for protein.
Fair Quality (DIAAS 40-59): Oats, wheat, rice, nuts
- Valuable for fiber, vitamins, healthy fats
- Contribute to overall protein intake
- Combine with higher-quality proteins
Poor Quality (DIAAS <40):< /strong> Millet, chestnuts, gelatin
- Avoid as primary protein sources
- Severely deficient in essential amino acids
- Fine as minor ingredients or for other nutrients
Balance your diet with Excellent and High Quality proteins for optimal nutrition.
Where do your DIAAS scores come from?
Primary sources:
- FAO/WHO official publications
- Peer-reviewed journals (Journal of Nutrition, Nutrition Reviews, etc.)
- University research studies (Rutgers, Wageningen, etc.)
- Industry-sponsored but peer-reviewed research
Quality control:
- Minimum two independent sources for each DIAAS score
- Every entry reviewed by nutrition science researchers
- Regular audits for updated research
All sources are cited in the database. We never estimate or guess.
What if I find conflicting information elsewhere?
Common reasons for discrepancies:
- PDCAAS vs. DIAAS: Older sources use PDCAAS (outdated method). We use DIAAS (current gold standard).
- Preparation differences: "Chicken" varies wildly (raw, fried, grilled). Check our specific preparation method.
- Portion sizes: Some sites show per serving, we show per 100g for consistency.
- Unverified data: Many websites estimate protein quality without research backing.
If you find an error or have contradicting peer-reviewed research, please contact us. We'll investigate and update if warranted.
Why do some foods have DIAAS ranges (e.g., 67-76) instead of single numbers?
DIAAS can vary based on:
- Natural variation: Animal feed, soil quality, growing conditions
- Cooking method: Slight differences in grilling vs. baking
- Study methodology: Different labs may get slightly different results
- Population tested: Adults vs. children may digest differently
We provide ranges to reflect this natural variability and be scientifically accurate. Most foods fall within a narrow range (e.g., salmon 100-110), showing consistency.