Our verdict engine takes USDA nutrition data and applies three scoring dimensions based on the AASLD 2023 Practice Guidance and ADA 2024 Standards of Care. Here is exactly how each food gets its rating:
We calculate saturated fat as a percentage of total fat. Below 30% = Green. 30-45% = Yellow. Above 45% = Red. For foods with less than 3g total fat per 100g, this dimension is bypassed. Based on: Nature Reviews Gastroenterology, 2021.
Any food with added sugars (sugar-sweetened beverages, candies, desserts with added sweeteners, or foods described as sweetened/glazed) is automatically rated Red — a one-strike veto. Whole fruits are exempt. Based on: AASLD 2023, AGA 2021.
Applies only to foods with 10g+ carbs per serving. Whole grains, legumes, and non-starchy vegetables = Green. Starchy vegetables and whole fruits = Yellow. Refined carbohydrates (white rice, white bread, regular pasta) = Red. Based on: AASLD 2023, ADA 2024.
Deeply processed foods (with industrial preservatives, nitrates, or extensive formulation) receive an automatic Red veto. Fresh and lightly processed foods are not penalized. Based on: AASLD 2023, WHO IARC.
The final verdict is the worst score across all applicable dimensions. We do not average or weight scores. This conservative approach ensures that if any dimension flags a food as problematic, the final rating reflects it.
Frying, deep-frying, and heavy-sauce cooking methods (braising with sugar, hot pot) downgrade the verdict by one level. Steaming, boiling, and light stir-frying with olive oil do not affect the rating.
Portion sizes follow USDA standard serving conventions. Frequency recommendations are based on the Mediterranean diet framework endorsed by the AASLD 2023 guidelines. For example: fish/seafood at 100-150g per meal, 3+ times per week; lean red meat at 70-100g, no more than 2 times per week.
Our database contains 6,719 foods from 19 USDA food categories. Each food entry includes protein, carbohydrates, total fat, saturated fat, fiber, calories, and sodium — all from USDA FoodData Central. We do not fill in missing values with estimates.
About Our Data
Methodology — How We Rate is a data research project, not a medical practice. Our team researches, verifies, and presents nutritional data from public databases — we do not provide medical opinions or individual dietary prescriptions. All nutrition facts are sourced from USDA FoodData Central. Verdict logic follows published AASLD 2023 Practice Guidance and ADA 2024 Standards of Care. This is dietary reference information. Always consult your doctor or a registered dietitian before making dietary changes.