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Your Gut Wants a Menu…Not Just Superfoods

Think about what you ate for breakfast this morning.

Maybe it was Greek yogurt topped with berries and granola. Maybe eggs and coffee. Perhaps it was oatmeal, a piece of toast or a pastry grabbed on the way to work. To us, breakfast is simply breakfast. But to the trillions of microorganisms living throughout our digestive tract, the foods we eat provide very different kinds of fuel.

Scientists have known for years that diet can change the gut microbiome. What is becoming clearer is how specific foods create those changes and why they matter to our health. Recent studies examining coffee, fermented foods, dietary fiber and broader dietary interventions offer a useful way to understand the mechanisms.

Together, the studies point toward a simple idea: Food does not influence the gut microbiome through one single pathway. Different foods change the microbial environment in different ways.

Here are a few helpful examples to understand how our diet alters our gut…

1. Coffee Feeds Specific Gut Bacteria

Coffee provides one of the clearest examples of a food acting almost like a targeted fertilizer for certain microbes.

The 2024 Nature Microbiology study analyzed more than 50,000 microbiome samples and found an unusually strong and consistent relationship between drinking coffee and one particular type of gut bacterium. Researchers then tested the relationship in the laboratory. When they exposed the bacteria to coffee, the bacteria grew. Interestingly, decaffeinated coffee produced a similar effect, suggesting that caffeine itself was not responsible.

How does it work?

Coffee contains many bioactive plant compounds, including polyphenols, chlorogenic acids and compounds created during roasting. Our bodies do not completely absorb all of these compounds in the stomach or small intestine. Some continue into the colon.

Once they arrive there, bacteria that have the right enzymes can break down and use those coffee compounds. Think of it as a specialized food source. If one group of bacteria is especially good at using what coffee provides, those bacteria gain a competitive advantage and can become more abundant.

Why do we care?

Coffee consumption has repeatedly been associated with health benefits. It is almost a miracle drink.  Caffeine has anticancer properties, is an anti-inflammatory, provides gut health, neurodegenerative disease protection, type 2 diabetes and cardiovascular disease prevention.

The discovery that coffee consistently feeds particular gut bacteria gives scientists a new way to investigate how coffee’s plant compounds are transformed once they enter the body and whether the metabolites created during that process influence human metabolism.

That does not mean a single bacterium is responsible for coffee’s health effects. Instead, it tells us something broader and potentially more important: Foods we have consumed for centuries may influence our health partly by feeding particular members of our gut microbiome. Your morning coffee may be feeding more than you know.

2. Fermented Foods Introduce Microbes

Yogurt, kefir, kimchi, sauerkraut and other fermented foods work differently.

Rather than simply feeding bacteria that already live in the intestine, fermented foods can bring microorganisms directly into the digestive system.

They also contain compounds produced by those microbes during fermentation. That creates a very different type of interaction. A randomized study published in Cell compared people eating a diet high in fermented foods with people eating a diet high in fiber.

The fermented-food group experienced two particularly interesting changes: Their microbiomes became more diverse, and several markers of inflammation decreased.

How does it work?

During fermentation, microorganisms transform components of the original food. In yogurt, for example, bacteria convert sugars in milk into acids and other compounds. Similar transformations occur when cabbage becomes sauerkraut or kimchi and when milk becomes kefir.

When we eat these foods, we may consume both the microorganisms associated with fermentation and the chemical compounds they produced. Many of those microorganisms do not permanently move into our intestines. They may simply pass through. But even temporary visitors can interact with microbes already living there. They can also change the chemical environment of the gut and produce compounds that interact with intestinal and immune cells.

Why do we care?

Microbial diversity is often considered one indicator of a more resilient gut ecosystem. And the reduction in inflammatory markers seen in the Cell study is particularly interesting because chronic inflammation is associated with numerous metabolic and cardiovascular diseases. This suggests fermented foods may influence health in a fundamentally different way from coffee.

Unlike coffee, fermented foods can introduce new microbes and fermentation products that temporarily change the environment in which the entire microbial community lives. There are still important limitations. Not every fermented food contains live microbes when we eat it. Some products are heated or processed after fermentation, eliminating living cultures. And simply consuming enormous quantities of probiotics does not automatically create a healthier microbiome.

But the study provides an important clue: regularly eating fermented foods may help create an intestinal environment that supports a more diverse microbial community while also influencing inflammatory activity elsewhere in the body.

3. Beans & Veggies Feed Your Colon

Fiber works differently than coffee and or fermented foods by providing fuel for entire communities of microorganisms already living in the colon.

Humans cannot completely digest many of the complex carbohydrates found in beans, lentils, vegetables, fruits and whole grains. That may sound like a nutritional disadvantage. For our gut bacteria, it is exactly the opposite.

How does it work?

When these complex carbohydrates escape digestion in the small intestine, they continue into the colon. There, different groups of gut bacteria work together to break them down through fermentation.

Different bacteria are equipped to use different kinds of fiber. That is one reason eating a variety of plants may be important. The fibers found in oats are not identical to those in lentils. Lentils differ from apples. Apples differ from asparagus, nuts or beans.

As microbes ferment these carbohydrates, they produce substances known as short-chain fatty acids. One of the most important is butyrate.

Why do we care?

These compounds are not simply microbial waste products. They perform important jobs in our bodies. Butyrate is a primary source of energy for the cells lining the colon and helps maintain the intestinal barrier separating the contents of the gut from the rest of the body.

Other short-chain fatty acids participate in immune signaling and metabolic regulation. Researchers are also studying their connections with blood-sugar control. That brings us to the 2025 Nature Communications study involving more than 800 people with prediabetes. Participants received a dietary-fiber intervention for six months. Across the entire group, researchers did not find a significant improvement in the study’s primary glucose-control measure.

But when they looked at participants individually, an important pattern emerged. Some people responded much better to fiber than others. Those differences were associated partly with participants’ metabolic characteristics and the makeup of their gut microbiomes before the intervention began.

In other words: Fiber matters, but the microbes available to ferment that fiber may matter too.

The Same Food Affects Us Differently

This may be one of the most important developments in microbiome research. For decades, nutrition recommendations have understandably focused on averages. Eat more vegetables. Eat more fiber. Choose whole grains. Those recommendations remain supported by a large body of evidence.

But microbiome research is beginning to explain why two people can follow the same recommendation and experience somewhat different metabolic responses. Imagine two people both decide to add lentils to their diets. One person’s gut may contain a large community of microbes capable of efficiently fermenting the particular carbohydrates in lentils. Another person’s microbial community may be different.

The food is identical. The microbial processing is not. Researchers call the larger effort to understand these differences precision nutrition. The goal is not necessarily to replace broad healthy-eating advice, but eventually to make it more specific.

Instead of simply stating “Eat more fiber”, scientists may ask, “Which kinds of fiber are most useful for this particular person?”

We are not there yet. But studies like the Nature Communications trial show why researchers believe the microbiome could someday help answer that question.

Making Gut Bacteria Work for Us

There is another common theme connecting these studies. Early conversations about the microbiome often focused on identifying “good bacteria” and “bad bacteria.”

Scientists increasingly view that approach as too simplistic. What may matter just as much is what the microbial community is capable of doing. Can it break down complex carbohydrates? Can it transform compounds found in coffee and other plants? Can it produce short-chain fatty acids? How does it interact with the immune system? Can changes in diet restore or strengthen some of those functions?

A large 2025 study published in Nature examined diet, the microbiome and markers of cardiometabolic health in more than 34,000 people. The researchers found microbial patterns associated with both dietary habits and health characteristics. They also examined how those patterns changed during dietary interventions.

The results reinforced an important concept: Changing what people eat can change both which microbes are present and what those microbial communities are capable of doing. That functional change may ultimately be more meaningful than simply increasing or decreasing one type of bacterium. Our microbes operate as an ecosystem. They consume different nutrients, exchange compounds with one another and produce metabolites that can interact with human cells.

And food provides much of the raw material.

Why Variety Matters

These mechanisms also explain why dietary diversity repeatedly appears in conversations about gut health. Eating a variety of foods does more than increase the number of nutrients on our plates. It gives the microbiome a wider variety of materials to work with.

Coffee provides one collection of plant compounds. Oats provide another. Beans offer complex carbohydrates. Berries contribute fibers and polyphenols. Yogurt can introduce fermentation-associated microorganisms and compounds. Nuts, seeds, vegetables, whole grains and fruits each add something different. No single food can provide all of it.

Stop asking which food is best. Ask how many different kinds you’re handing over each week. No single food covers it.

What Should We Feed Our Gut?

For all of the complexity of microbiome research, the practical advice remains reassuringly simple. You do not need to memorize bacterial names or understand microbial metabolism to eat in a way that supports your gut.

Eat a variety of vegetables. Eat fruit. Include beans, lentils and other legumes. Choose whole grains. Add nuts and seeds. Include fermented foods such as yogurt, kefir, kimchi or traditionally fermented vegetables. And remember that foods such as coffee, tea, berries, herbs and other plants contribute more than just fiber. Their plant compounds also interact with the microbiome.

Perhaps most importantly, focus on dietary patterns rather than individual foods. A pastry is not going to destroy your microbiome. Birthday cake can still be birthday cake. But a diet in which those foods consistently replace beans, vegetables, fruits, whole grains, nuts and other fiber-rich foods provides the microbiome with a very different set of resources.

The microbiome is an ecosystem. And ecosystems generally benefit from variety.

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Do Our Bodies Digest European Wheat Differently?

Anyone who has walked around Rome all day, eaten a bowl of pasta at 9 p.m., and still felt lighter than they do after a rushed lunch back home can understand the confusion. So what gives? Is European wheat different? Is American flour the problem? Is gluten the culprit?

The answer is more interesting than that. This is not a story about good versus bad. The better explanation comes down to four things: formulation, portion size, frequency, and activity. In other wordsit may be the composition of the food, how much of it we eat, how often we eat it, and what we do before and after.

Formulation: Wheat is only the starting point

First, we must understand that wheat is not one uniform crop. The U.S. grows several major classes of wheat, including hard red winter, hard red spring, soft red winter, white wheat, and durum.

Each has different protein levels, gluten strength, milling qualities, and best uses. Hard wheats are often used for breads, rolls, pizza crusts, and foods that need structure. Softer wheats are better suited to cakes, cookies, pastries, crackers, and tender baked goods. Durum is the classic pasta wheat.

That means a chewy New York bagel, a boxed cracker, a soft sandwich bread, a Southern biscuit, a croissant, and a bowl of pasta are not really “the same wheat food.” They may start with wheat, but they become very different foods.

Gluten also is not inherently a flaw. Gluten forms when wheat proteins, mainly glutenin and gliadin, interact with water and mixing. Stronger gluten networks help bread rise, trap gas, and hold shape. Lower-protein flours create softer, more tender textures.

Some U.S. wheat is higher in protein than many European-style flours. This is a functional trait, as strong wheat helps make excellent bread, pizza dough, bagels, and baked goods.

A long-fermented sourdough, a packaged muffin, a fresh baguette, a frozen pizza crust, and a bowl of durum wheat pasta will not feel the same in the body because they are not built the same way.

For people with celiac disease, gluten must be avoided. Celiac disease is an autoimmune disorder, and even small amounts of gluten can damage the small intestine. Those suffering from a wheat allergy must also avoid all wheat products (and then explain how this allergy is different from celiac’s)

But for people who do not have celiac disease or a wheat allergy, the science is more complicated.

A 2018 randomized, double-blind, placebo-controlled crossover study published in Gastroenterology looked at people with self-reported non-celiac gluten sensitivity. Researchers compared gluten, fructans, and placebo. Fructans are fermentable carbohydrates found in wheat, as well as foods like onions, garlic, and some fruits and vegetables.

The finding was striking: fructans, rather than gluten, induced more symptoms in the participants.

That does not mean gluten never causes symptoms. Alessio Fasano, M.D., a leading celiac disease researcher, has said that “reactions to gluten fall along a spectrum,” from wheat allergy to celiac disease to gluten sensitivity. But it does suggest that some people who say, “I can’t tolerate gluten,” may actually be reacting to FODMAPs, especially fructans.

FODMAPs are short-chain carbohydrates that can be poorly absorbed in the small intestine and fermented by gut bacteria. For some people, especially those with irritable bowel syndrome, that fermentation can cause gas, bloating, pain, and changes in bowel habits. That is where formulation matters. How the wheat is processed can change how it behaves.

Time is an ingredient

Bread may be the best example of how food processing changes food structure. Some traditional European-style breads use longer fermentation.

When dough ferments, yeast and bacteria begin breaking down carbohydrates and modifying the dough. In sourdough, lactic acid bacteria can help reduce some FODMAPs, including fructans, depending on the starter culture, flour, fermentation time, and process. In plain English: slow bread can be chemically different from fast bread.

That does not make fast bread unhealthy. Modern bread production helps make food affordable, consistent, convenient, and widely available. It also helps reduce food waste and improve shelf life. But a long-fermented sourdough, a crusty bakery loaf, and a soft packaged sandwich bread are not the same food experience.

Time changes flavor. Time changes texture. And for some people, time may change tolerance. This may be one reason someone feels better eating a crusty loaf abroad than a soft packaged bread at home.

This is where online conversations often go sideways.

“European bread has three ingredients, but American bread is full of chemicals” makes for a viral TikTok, but it is not the true or full story. Modern bakery ingredients have jobs. Emulsifiers can help ingredients blend and improve texture. Enzymes can help dough perform predictably. Preservatives can reduce mold and food waste. Oils and shortenings contribute tenderness and mouthfeel. Sweeteners affect flavor, browning, moisture, and shelf life.

These ingredients are not automatically harmful. But each company’s formulation can shape how quickly we eat, how full we feel, how much we consume, and how often we come back for more.

Portion: Pasta in Italy is not always pasta in America

Classic dried pasta in Europe and the U.S. is usually made from durum wheat semolina. So if your pasta tastes different in Italy than it does in your kitchen, perhaps the difference may be the way pasta is eaten.

In Italy, pasta is often served as a smaller course, cooked al dente, paired with a simpler sauce, and eaten slowly as part of a meal.

Compare that experience to your baseline, where perhaps your pasta is served in a giant bowl, covered in heavy sauce, paired with garlic bread, and eaten quickly on the couch.

That does not make pasta bad. It means the amount and context changed.

A small bowl of spaghetti with tomato sauce, vegetables, olive oil, and a walk afterward is not the same experience as an oversized bowl of fettuccine Alfredo eaten late, quickly, and without much movement.

The same is true for pastries. A croissant in Paris may be one pastry with coffee after a morning walk. A packaged muffin in the U.S. may be the size of a small cake, eaten in the car, with a sweetened coffee, between errands. Both contain wheat. But the portion, pace, and total meal are different. Sometimes the difference between “I feel fine” and “I feel awful” is not the ingredient. It is the amount.

Frequency: Vacation eating is not everyday eating

There is another piece we often ignore: frequency. On vacation, you may eat a pastry every morning for a week and feel fine. But the rest of the pattern may be different. You may be eating fewer snacks, fewer packaged foods, more sit-down meals, and less late-night pantry grazing.

At home, wheat often shows up all day long: toast at breakfast, crackers at snack, sandwich at lunch, pretzels in the afternoon, pasta at dinner, cookies after the kids go to bed. The cumulative pattern we follow most days matters.

This is where the ultra-processed food conversation becomes relevant. Many Americans eat wheat primarily through packaged breads, crackers, cookies, muffins, breakfast bars, frozen pizzas, sweetened cereals, pastries, snack foods, and fast-food buns. These foods can be delicious and convenient. They can also be easy to overeat because they are often soft, energy-dense, low in fiber, and designed for consistency and craveability.

In a 2019 randomized controlled trial from the National Institutes of Health, adults eating an ultra-processed diet consumed about 500 more calories per day than when they ate an unprocessed diet, even though the meals were matched for presented calories, sugar, fat, fiber, and macronutrients. That study was not about wheat specifically. But it is highly relevant to this conversation because it shows that how we consume things matters.

A slice of fermented sourdough bread with eggs and fruit is different from a frosted toaster pastry eaten in the car. A bowl of pasta with vegetables and protein is different from a day of refined wheat snacks layered on top of each other. The problem may not be that you ate wheat. It may be that wheat showed up ten different times, mostly in ultra-processed forms.

Activity: The ‘Walking Effect’

Now for the least glamorous, most obvious explanation: being in Europe often comes with a different lifestyle. On vacation, you may walk 12,000 to 20,000 steps a day without trying. You feel less rushed, less stressed, and more connected to the experience of eating.

That experience matters.

Digestion is not just chemistry. It is also nervous system state, movement, meal timing, sleep, stress, and pace. A bowl of pasta after a long walk through Florence is absorbed differently than a bowl of pasta eaten after a sedentary, stressful workday. The “European wheat effect” may partly be the “I walked all day, ate real meals, and was not stress-snacking at my desk” effect. Your body responds to the whole experience.

What about fortification?

One claim worth shutting down is the idea that American flour feels different because it is enriched or fortified.

In the U.S., enriched cereal grain products have been fortified with folic acid since the late 1990s to help prevent newborns from suffering from neural tube defects, which lead to serious birth defects of the brain and spine. The CDC estimates that national folic acid fortification helps more than 1,300 babies each year be born without a neural tube defect.

So no, enrichment is not a good explanation for why someone feels bloated after a muffin. Fortification is a public health tool that helps close nutrient gaps. It should not be lumped into vague claims that American flour is “processed” or “bad.”

What about food policy?

The U.S. and Europe do regulate food ingredients differently. Some ingredients may be restricted, reformulated, labeled differently, or used less often in one market than another.

But different does not automatically mean safer or more dangerous. Your body responds to the whole food: the flour, fermentation, fat, sugar, fiber, serving size, meal composition, and your own gut sensitivity. The regulatory comparison is worth understanding. But it is not the most useful explanation for why you felt great after a bowl of pasta in Rome and uncomfortable after a packaged muffin at home.

If wheat foods make you feel different in the U.S. than they do in Europe, consider this:

You are eating a different food, in a different amount, at a different frequency, in a different lifestyle context.

That is actually good news. It means the answer is not necessarily to eliminate wheat. It is to get more specific.

Try long-fermented breads. Pay attention to portion size. Pair pasta with protein, vegetables, and fiber. Notice whether symptoms happen after bread itself or after large, sweet, rich, ultra-processed wheat foods. Think about how often wheat-based snacks appear in your day. And do not underestimate the power of a walk after dinner.

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How Hunger Affects a Growing Brain

At 10:07 on a Tuesday morning, a student stares at a math problem she understood the night before. She reads the instructions. Then she reads them again. Her attention wanders. Her head hurts. She is tired, impatient, and increasingly frustrated. Is she unprepared? Unmotivated? Distracted by something that happened at home?

Perhaps. But there is another possibility worth considering: her brain may be trying to work without all the materials it needs.

Learning happens in the classroom, but many of its raw materials arrive earlier—on the breakfast plate, in the lunchbox, and at the dinner table. The developing brain requires energy, protein, fats, vitamins, minerals, oxygen, sleep, stimulation, and emotional security.

When nutrition repeatedly falls short, the effects may appear not only on a growth chart but also in attention, memory, mood, behavior, and academic performance.

That does not mean a single missed breakfast causes a failed test, or that one “superfood” can raise a child’s IQ. It means that the growing brain is a living organ under construction—and construction requires the right supplies.

What Malnutrition Looks Like

The word malnutrition often brings to mind a visibly underweight and impoverished child who does not have enough to eat. That is one form of malnutrition, but it is not the only one.

The World Health Organization defines malnutrition as deficiencies, excesses, or imbalances in a person’s intake of energy or nutrients. A child can receive too few calories, too little protein, or too few vitamins and minerals. A child can also consume plenty of calories while eating a diet that provides inadequate amounts of iron, iodine, vitamin B12, zinc, essential fatty acids, and other nutrients.

Imagine that a construction crew receives 10,000 bricks but no wiring, glass, cement, pipes, or lumber. The delivery may be enormous by weight, but the crew still cannot build a functioning school. Calories provide energy. Nutrients help construct and operate the machinery that uses it.

This is sometimes called hidden hunger: a shortage of essential vitamins or minerals that may not be obvious from appearance alone. It can occur in children who are underweight, at an expected weight, or overweight.

Globally, the problem is enormous. In its 2024 Child Food Poverty report, UNICEF estimated that 181 million children under age five, approximately one in four, were living in severe child food poverty, meaning they regularly consumed foods from no more than two of eight defined food groups.

In the United States alone 1 in 5 children don’t have enough to eat. Many of these do not have access to ANY food over the weekend as their main meals come from school.

These children are at increased risk of malnutrition and threats to healthy growth and development. Importantly, UNICEF found that 54% of these children lived outside the two poorest household wealth groups. Income matters enormously, but it is not the only factor affecting diet quality.

UNICEF estimates that about one in four children under age five live in severe child food poverty.

– UNICEF, 2024

A Young Brain Under Construction

A young brain is both a race car and the factory assembling the race car. It must pay attention, solve problems, regulate emotions, and store memories today, even as it continues building the systems it will use tomorrow.

Throughout childhood and adolescence, the brain forms and refines neural connections. Frequently used pathways are strengthened, while others are pruned. Myelination also continues: nerve fibers become wrapped in a fatty insulating layer that allows signals to travel more efficiently.

The systems responsible for planning, judgment, impulse control, working memory, and emotional regulation continue developing throughout adolescence. The WHO defines adolescence as ages 10 through 19 and describes it as a period of rapid physical, cognitive, and psychosocial development.

Early childhood is an especially sensitive period, but nutrition remains important during the school years. Growth spurts increase nutrient needs. Menstruation increases iron losses. Athletic activity raises energy demands. Meanwhile, adolescents gain more control over what they eat and may begin skipping meals, dieting, eliminating food groups, or relying heavily on convenience foods.

A young person’s brain therefore has two nutritional jobs: funding today’s mental work while investing in tomorrow’s neurological infrastructure.

Food Supplies More Than Fuel

It is tempting to talk about “brain food” as though the brain runs on blueberries or salmon in the same way a car runs on gasoline.

The biology is more complicated.

Food helps the brain build cells and tissues, wire neural connections, send chemical signals, generate energy, and protect against cellular stress.

Food supports several overlapping jobs in the developing brain, from building cell membranes to powering neural communication.

The brain’s electrical grid therefore needs more than electricity. It needs wires, insulation, transformers, delivery vehicles, maintenance workers, and a control center. Among the many nutrients involved, iron provides one of the clearest examples of how a nutritional shortage can affect cognition.

Iron: The Brain’s Oxygen-Delivery System

Iron is best known as a component of hemoglobin, the protein in red blood cells that carries oxygen. It also participates in energy metabolism, myelination, and neurotransmitter function. Without adequate iron, the body’s oxygen-delivery fleet cannot operate normally. Even the most sophisticated factory slows when too few delivery trucks arrive.

The WHO estimates that anemia affects approximately 40% of children ages 6 to 59 months worldwide. Anemia has several possible causes and should not be treated as interchangeable with iron deficiency, but iron deficiency is a major contributor globally.

What Does the Research Show?

A 2023 systematic review and meta-analysis by Gutema and colleagues examined randomized controlled trials of iron supplementation in school-age children.

The researchers found significant improvements in intelligence, attention, concentration, and memory, although they did not find sufficient evidence of improved school achievement. Effects varied among studies and should not be interpreted to mean that iron supplements enhance cognition in every child.

A 2022 review by Samson, Fischer, and Roche similarly concluded that iron plays an important role in brain development and cognitive function. However, results differed according to participants’ ages, baseline iron status, the severity and timing of deficiency, inflammation, treatment duration, and the tests used to assess cognition.

The question is not simply, “Does iron make children smarter?”

The more useful question is, “What happens when a developing child does not have enough iron, and can correcting that shortage restore normal function?”

Iron-rich foods include meat, poultry, seafood, beans, lentils, tofu, and fortified cereals. Vitamin C can help the body absorb the nonheme iron found in plant foods.

Iron supplements, however, should not be treated as academic boosters. Excess iron can be dangerous, and fatigue or difficulty concentrating can have many causes. Possible deficiencies should be evaluated by a qualified health professional.

How Might Poor Nutrition Appear in the Classroom?

A nutrient deficiency rarely enters the classroom wearing a name tag.

A struggling student does not announce, “My iron stores are low,” or “My diet lacks sufficient variety.” Instead, the difficulty may sound like: “I’m tired.” “I can’t think.” “I forgot.” “This is too hard.” “I don’t care.”

Hunger, fatigue, anemia, and insufficient energy intake can make sustained concentration more difficult. Learning also requires information to be noticed, encoded, consolidated, stored, and later retrieved. Nutrients do not perform these tasks themselves, but they support the cells, signaling systems, and energy metabolism that make them possible.

Executive functions—planning, inhibition, working memory, mental flexibility, and task switching—help students begin assignments, resist distractions, follow multi-step instructions, and change strategies when something is not working. Hunger and fatigue may also contribute to irritability and difficulty regulating emotions.

A 2022 systematic review published in BMJ Global Health examined 30 studies of childhood malnutrition. The authors found strong evidence that malnutrition impairs neurodevelopment and academic achievement. Eight of 11 studies reported an association with impaired cognition, while five of seven identified differences in behavioral assessments. Evidence surrounding mental-health outcomes was more limited and inconsistent.

These findings do not mean that nutritional status alone determines how a child behaves or performs in school. Attention difficulties, forgetfulness, fatigue, and irritability have many possible causes and should never be used to diagnose a nutritional deficiency.

One Missed Lunch Is Not Chronic Malnutrition

A single missed meal can cause hunger, discomfort, irritability, or temporary difficulty concentrating. That is different from a prolonged shortage of energy or nutrients. Forgetting to charge a laptop one evening is inconvenient. Operating it for months with a damaged battery, missing components, and faulty wiring is a much larger problem.

The duration, severity, timing, and type of nutritional inadequacy all matter. A deficiency during a sensitive period of brain development may have different consequences from a brief shortage later in childhood. Mild inadequacy is also different from severe protein-energy malnutrition. This helps explain why nutrition studies do not all produce identical results—and why researchers must be careful when describing cause and effect.

Nutrition Rarely Acts Alone

Scientists cannot ethically assign children to prolonged malnutrition. Much of the evidence therefore comes from observational research, longitudinal studies, natural experiments, and trials designed to correct deficiencies.

Children experiencing poor nutrition may also face poverty, infection, chronic stress, environmental exposures, poor sleep, reduced access to health care, school absence, or fewer educational resources. Each can affect development independently. Nutrition is one instrument in an orchestra. If the music sounds wrong, researchers must determine whether the problem began with the violin, the conductor, the acoustics—or several factors playing together.

Randomized trials that correct nutrient deficiencies can provide stronger evidence. In a systematic review of 19 randomized trials, Lam and Lawlis found that eight of the ten studies measuring fluid intelligence reported significant improvements following micronutrient interventions. Benefits appeared particularly relevant among children who were iron- or iodine-deficient at baseline, while results for other cognitive outcomes were less consistent.

The message is not that vitamin pills make children smarter. It is that correcting a genuine deficiency may allow the brain and body to function more normally.

Feeding the Brain Without Buying “Brain Food”

A brain-supportive diet does not require powders, specialty bars, or expensive wellness products. It begins with variety and regular access to familiar foods:

Many nutritious foods are ordinary and relatively economical: beans, peanut butter, eggs, canned fish, lentils, frozen vegetables, potatoes, oats, milk, fortified cereal, and iodized salt.

Variety matters because foods operate more like a team than a collection of solo performers. Vitamin C improves the absorption of plant-based iron. Fat helps the body absorb fat-soluble vitamins. Protein-rich foods frequently deliver iron, zinc, vitamin B12, and other nutrients together. The brain does not read nutrition headlines. It responds to the overall pattern delivered over time.

The Lesson Before the Lesson

Nutrition does not determine a child’s intelligence or future. A well-nourished child may still struggle academically, and a child experiencing food insecurity may be deeply capable, creative, and resilient. But resilience should not be confused with invulnerability.

Research shows that inadequate nutrition can make learning harder by affecting systems that support attention, memory, processing, growth, and emotional regulation. Risks are greatest when deficiencies are severe, begin early, persist over time, or occur during sensitive stages of development.

Better nutrition cannot rewrite every chapter of a child’s development. It can, however, provide better material for the chapters the brain is still writing.

We often imagine that learning begins when a teacher starts speaking or a student opens a textbook. Biologically, the lesson begins earlier. It begins with oxygen reaching the brain, insulation forming around a neuron, a chemical signal crossing a synapse, and the nutrients that make each process possible.

Brain food is not a miracle berry, an expensive supplement, or a perfect breakfast. It is the steady, ordinary work of nourishing a brain that is still being built.

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Digging In: Is Pet Food Ultra-Processed?

Click Play to listen to our generated podcast. Click on link for our full podcast library. 

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Are you standing in the pet food aisle clutching a bag of organic, grain-free kibble, feeling like you’re passing a moral test rather than buying groceries?

Welcome to the guilt-ridden world of modern pet food marketing, where glossy bags scream “no fillers,” “no corn,” and “human-grade” to play on your deepest dietary anxieties. In this eye-opening episode, we dive headfirst into the “species jump”—the psychological phenomenon where we project our own “clean eating” trends onto our four-legged family members.

By the end of this episode, you’ll stop feeding your pet based on human squeamishness and learn how to match the perfect fuel to your unique furry companion.

Hungry for more? Read our original post!

 

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Why Supplements Alone Won’t Fix Our Health

I started thinking differently about nutrition when I was pregnant. For the first time, nutrients felt tangible and consequential. Iron was tied to oxygen delivery and fatigue. Folate suddenly mattered for neural development. Choline, vitamin D, DHA, calcium, iodine, all of it became part of a daily mental checklist. It was the first time I fully understood how precise nutrition can be.

That experience also changed the way my husband and I thought about supplements. Like many adults, we started asking familiar questions: Is our diet supporting energy, longevity, immune health, and brain function? Are supplements a reasonable safety net? And if so, where do they actually fit alongside a healthy diet?

The Lure of Supplements

Those questions now exist inside a much larger wellness culture. Supplements are no longer reserved for obvious deficiencies or specific medical needs. They have become part of a broader optimization movement shaped by wellness influencers, podcasters, physicians on social media, and longevity-focused personalities. Figures like Andrew Huberman, Rhonda Patrick, and Joe Rogan regularly discuss highly detailed supplement routines involving magnesium, creatine, omega-3s, vitamin D, probiotics, NAD precursors, and dozens of other compounds designed to improve performance, cognition, recovery, and long-term health.

What often gets lost in the broader wellness conversation, however, is that even many of these experts frame supplements as additions to an already strong nutritional foundation, not replacements for one. Huberman has repeatedly emphasized that supplements cannot compensate for poor nutrition or lifestyle habits, while Patrick frequently stresses that diet should remain the primary source of nutrients, even when targeted supplementation is appropriate.

The nuance can disappear online. Consumers are exposed to highly optimized supplement “stacks” without always hearing the surrounding context: bloodwork, physician guidance, sleep, exercise, dietary quality, medications, genetics, or whether a true deficiency exists in the first place. The result is that supplementation can start to feel like a shortcut to health optimization rather than what the evidence more consistently supports, which is a complementary strategy layered onto an already nutrient-dense diet.

The appeal is understandable. Supplements feel measurable and controllable. A capsule offers precision. Food can feel inconsistent and messy.

And in a culture where people are juggling work, stress, parenting, aging, fitness goals, and even medications that alter appetite, supplements can seem like the easiest way to “cover the bases.”

But that perception starts to break down when you think about nutrition the way we think about children’s nutrition. With two young kids, I am constantly reminded that their nutritional foundation comes almost entirely from food, from what they actually eat and what their bodies can absorb. Supplements may sometimes play a role, but they are not the foundation. And that raises an uncomfortable question for adults: if food is still the nutritional foundation for growing bodies, why do we so often assume supplements can carry that role for us?

The Persistent Nutrient Gap

Despite decades of dietary guidance, Americans continue to fall short on several key nutrients. Federal nutrition data consistently identify dietary fiber, potassium, calcium, and vitamin D as nutrients of public health concern because they are under-consumed and associated with adverse health outcomes. Iron remains a critical nutrient for women of childbearing age and during pregnancy, when requirements increase significantly. Vitamin D status has also received greater attention in recent COVID years because of its role in immune function, bone health, inflammation, and overall metabolic health.

The scope of the gap is broader than most people realize. Analyses of national intake data show that many Americans consume insufficient levels of magnesium, choline, and vitamins A, C, D, and E. These are not marginal deficiencies. They reflect a pattern of dietary intake that does not consistently meet physiological needs.

Fiber is one of the clearest examples. The recommended intake is approximately 25 to 38 grams per day, yet average intake in the United States hovers around 15 grams. Potassium intake tells a similar story. Recommended levels are in the range of 2,600 to 3,400 milligrams per day depending on age and sex, but most Americans fall well below that threshold. Calcium intake remains inadequate in large segments of the population, particularly among adolescents and older adults. Vitamin D inadequacy persists because dietary sources are limited and sun exposure varies widely.

What is striking is not just the existence of these gaps, but their persistence. We have more nutrition information, more supplements, more wellness content, and more products than ever before, but the core gaps remain stubbornly tied to dietary patterns. Americans are not falling short because they forgot to buy the right bottle. They are falling short because too many daily eating patterns do not consistently include enough beans, lentils, vegetables, fruit, dairy or fortified alternatives, seafood, nuts, seeds, and whole grains.

The GLP-1 Question

This is also where the rise of GLP-1 medications adds a new layer to the conversation. These drugs can be transformative for weight management and metabolic health, but they also reduce appetite and, for some people, the total amount of food consumed. That can be a benefit, but it also raises a nutritional question: when people are eating less, are they eating better?

A smaller appetite does not automatically create a more nutrient-dense diet. If someone is eating significantly less food but still choosing the same low-fiber, low-protein, low-potassium, highly processed pattern, nutrient gaps can become more important, not less. Protein, fiber, calcium, vitamin D, iron, magnesium, and overall micronutrient density deserve particular attention when total intake falls. Supplements may help fill targeted gaps, but they cannot make up for the loss of a balanced dietary pattern, especially if reduced intake leads to inadequate protein, fewer plant foods, and less variety.

This is one reason the supplement conversation needs to be practical rather than ideological.

The goal is not to dismiss supplements. The goal is to ask whether they are being used to support a strong food foundation or to compensate for the absence of one.

The Supplement Paradox

At the same time that nutrient gaps remain, supplement use has become nearly ubiquitous. Data from the Centers for Disease Control and Prevention show that more than half of U.S. adults report using a dietary supplement in a given month. Industry estimates place that number even higher. The U.S. supplement market has grown into a multi-billion-dollar industry, with tens of thousands of products marketed for energy, immunity, longevity, cognitive function, sleep, stress, beauty, gut health, and general wellness.

Supplements are widely used as a form of nutritional insurance. Multivitamins, vitamin D, vitamin C, magnesium, collagen, creatine, probiotics, and omega-3 fatty acids are among the products many consumers recognize immediately. Yet the nutrients most commonly supplemented do not always align with the nutrients most commonly lacking.

Fiber, one of the most significant gaps, is rarely addressed through supplementation in a meaningful way. Potassium, another major shortfall, is difficult to supplement at physiologically relevant doses because over-the-counter products are typically limited for safety reasons. Calcium and vitamin D are more commonly supplemented, but intake gaps remain. This disconnect highlights a central issue. We are not necessarily supplementing the nutrients we need most. We are often supplementing what is available, familiar, marketed well, or endorsed by people we trust.

That does not mean those trusted voices are wrong. Many credible experts use supplements for specific reasons: bloodwork, training goals, pregnancy, restricted diets, aging, deficiency risk, or personal experimentation. But what gets lost in translation is context. A supplement routine that makes sense for a neuroscientist, endurance athlete, menopausal woman, pregnant patient, or someone with documented low vitamin D may not make sense for a generally healthy adult who has never checked their levels and is simply copying a protocol from the internet.

Food, Bioavailability, and Context

The discussion around supplements often centers on bioavailability, but this concept is frequently oversimplified. It is true that some nutrients are highly bioavailable in supplement form. Folic acid, for example, is more bioavailable than naturally occurring food folate, which is one reason folic acid supplementation has been so effective in reducing neural tube defects.

However, bioavailability is not the only variable that determines nutritional impact. Whole foods deliver nutrients within a complex matrix that includes fiber, fats, proteins, water, minerals, phytochemicals, and other bioactive compounds. These components interact in ways that influence digestion, absorption, metabolism, satiety, and the gut microbiome. Dietary fat enhances absorption of fat-soluble vitamins such as A, D, E, and K. Vitamin C enhances absorption of non-heme iron. Fiber affects glycemic response and supports microbial fermentation in the gut, producing short-chain fatty acids that play roles in metabolic health.

Supplements isolate nutrients from this context. They deliver specific compounds, often in higher concentrations, but without the accompanying structure and interactions found in whole foods. This distinction matters. Fortified and enriched foods, such as fortified cereals, dairy alternatives, and enriched grains, also play an important role in helping close nutrient gaps because they deliver added nutrients through familiar foods that are already part of many people’s daily eating patterns.

Potassium illustrates this clearly. While potassium supplements exist, they are typically limited to small doses, often around 99 milligrams per serving, due to safety considerations. In contrast, a single serving of a potassium-rich food such as a baked potato, a cup of beans, yogurt, squash, spinach, or avocado can provide several hundred milligrams. Closing the potassium gap is fundamentally a dietary issue, not a supplementation issue.

Fiber presents a similar challenge. Fiber supplements can contribute to total intake, and they may be useful for some people, but they do not fully replicate the structural complexity of whole plant foods or their effects on satiety, chewing, meal quality, and the gut microbiome. The benefits of fiber extend beyond the isolated compound.

Iron further demonstrates the importance of context. Heme iron from animal sources is more readily absorbed than non-heme iron from plant sources. The absorption of non-heme iron is influenced by enhancers such as vitamin C and inhibitors such as phytates. These interactions occur within meals, not within isolated supplements.

The point is not that supplements are ineffective. It is that their effectiveness is often conditional. I learned this the hard way during my first pregnancy. I was diligent about taking my prenatal every single day and assumed that meant I was fully covered, but at a routine check, my iron levels still came back low. It wasn’t until I started paying attention to how I was actually eating, adding more iron-rich foods and pairing them with vitamin C, that things improved. That was when it clicked for me: the supplement was helping, but it was not replacing the diet around it.

Health Outcomes and Evidence

The question that ultimately matters is whether supplements improve health outcomes. The evidence is nuanced.

Large observational studies and meta-analyses have generally found limited evidence that routine supplement use reduces the risk of chronic disease or mortality in otherwise well-nourished populations. Research from institutions such as Tufts University has found that adequate nutrient intake from food is associated with lower risks of mortality, whereas similar intake from supplements does not show the same association.

Another dimension that is often overlooked is the regulatory environment. Dietary supplements are not regulated in the same way as pharmaceutical drugs. In the United States, manufacturers are responsible for ensuring the safety and labeling of their products, but pre-market approval is not required. This framework allows for significant variability in product quality, composition, and purity.

Studies have identified discrepancies between labeled and actual ingredient content in some supplements, as well as contamination with substances such as heavy metals or undeclared compounds. There is also the potential for interactions with medications and for adverse effects at high doses. Excess intake of certain nutrients, such as calcium or fat-soluble vitamins, can have unintended consequences.

These risks do not negate the value of supplements, but they underscore the importance of using them judiciously and with appropriate guidance. I felt this firsthand postpartum, when I was taking a mix of supplements recommended casually by friends and things I had seen online, assuming more would be better as I tried to recover and keep up with two young kids. It wasn’t until I brought everything I was taking to my doctor that I realized there were overlaps, unnecessary doses, and combinations that did not actually make sense for me. It was a simple moment, but it reinforced that even with something as seemingly benign as supplements, intention and guidance matter as much as the product itself.

A Shift in Perspective

As a parent, the most meaningful shift for me has been recognizing that my children’s nutrition has to come almost entirely from what they eat. At this age, supplements are not really part of the equation, so their intake is built meal by meal, snack by snack, often imperfectly and unpredictably. Some days they eat everything I hope they will. Other days they do not. That reality makes the importance of a consistent, nutrient-dense diet feel much more immediate.

It has also changed how I think about adult nutrition. Supplements can be useful. In some cases, they are necessary. They play a critical role in pregnancy, certain deficiencies, restricted diets, aging, bone health, anemia, and medically defined needs. I experienced this in an everyday way when routine bloodwork showed I was low in vitamin D despite generally eating well and spending time outdoors. Adding a targeted supplement based on that data moved the needle and helped bring my levels back into range. It was a clear reminder that when used with intention and for a defined need, supplements can be incredibly effective.

But nutrition is not something we can outsource entirely to a product. It accumulates over time through patterns of eating.

Supplements can support those patterns, but they cannot replace them.

Organizations like the American Heart Association continue to emphasize that nutritional needs should primarily be met through foods. That is not a rejection of supplements. It is a recognition of their role.

The more complicated truth is that supplements work best when they are boring: targeted, evidence-informed, and connected to an actual need. They become less useful when they are treated as a substitute for dietary quality, a shortcut to longevity, or a protocol copied from someone else’s body, lab work, lifestyle, and risk profile.

America’s most persistent nutrient gaps, particularly in fiber, potassium, calcium, vitamin D, and overall dietary quality, are not problems that can be solved in a bottle. They are problems rooted in how we eat. And for me, that realization started with pregnancy, evolved through early motherhood, and continues every time I think about what my children are actually getting from the food in front of them.

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Ditching the Daily Diet Scorecard

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It starts the same way for almost everyone. You wake up with good intentions. Today is going to be different. More protein. More vegetables. Don’t forget the fiber. Less sugar. By mid-morning, you’ve already adjusted. Lunch is rushed. Dinner is late. Someone suggests takeout. The kids want pasta. You didn’t hit your protein goal. You forgot vegetables at lunch. You had dessert.

Again. And just like that, the quiet thought creeps in: I failed today. But what if you didn’t? What if the problem isn’t your discipline, or even your food choices, but the fact that you’re trying to measure health in 24-hour increments? The newest Dietary Guidelines and the broader Make America Healthy Again movement are pushing an important shift: Health is built in patterns and consistency. And yet, most of us are still grading ourselves like every meal is a final exam.

The Shift: Stop Trying to Win the Day

The human body doesn’t operate on a daily scorecard. Variability in our daily eating habits isn’t failure, it’s normal. What matters is what happens across a week, not a single day.

As Dr. Andrew Huberman often emphasizes in his work on behavior and neurobiology, it’s the patterns you repeat, not the occasional deviation, that shape long-term outcomes. A single “off” day doesn’t define your health, but consistently misaligned habits can.

So instead of asking: Did I eat perfectly today? A better question is: Did I have a solid week?  Did I achieve my goals for the month?

A New Food Pyramid

The modern “food pyramid” isn’t a daily checklist anymore. It’s a rhythm.

Your daily foods are the ones that quietly shape your metabolism, your energy, and your long-term health. They don’t need to be complicated, but they do need to be consistent.

Protein

At the center of this foundation is protein.

Modern research increasingly shows that most adults benefit from roughly 1.2 to 1.6 grams per kilogram of body weight per day, which translates to about 0.55 to 0.73 grams per pound. This is higher than older minimum recommendations, but aligns with newer findings on muscle preservation, metabolic health, and satiety.

To make this more practical, protein needs are often best based on ideal body weight, rather than current weight—especially for those trying to lose fat or improve body composition. Ideal body weight is typically defined as the weight associated with a healthy BMI range (roughly 18.5–24.9) or a weight where you feel strong, energized, and metabolically healthy.

For example, someone with an ideal body weight of 150 pounds would aim for approximately 80 to 110 grams of protein per day, spread across meals.

Studies over the past decade consistently show that higher protein intake helps regulate appetite, maintain lean mass as we age, and stabilize blood sugar levels throughout the day. Protein sources like red meat, chicken, fish, and pork not only provide variety, but make it easier to consistently meet these targets.

Just as important is how that protein is distributed. Rather than loading it all into dinner, spreading protein across meals appears to better support muscle protein synthesis and energy levels.

In practice, that might look like starting the day with eggs and berries, or Greek yogurt with nuts and fruit, simple combinations that deliver both protein and micronutrients.
Lunch could be a grilled chicken salad with olive oil and a variety of vegetables, or a grain bowl with salmon, quinoa, and roasted vegetables.
Dinner might center around a piece of fish or meat, paired with vegetables and a whole grain like rice or farro.

Fruits and Vegetables

Alongside protein, fruits and vegetables remain the most under-consumed, and most impactful, part of the modern diet. A simple, achievable target is about five servings per day: roughly three servings of vegetables and two of fruit. Large-scale prospective studies have consistently linked this level of intake to lower risk of cardiovascular disease, improved gut health, and reduced overall mortality.

Fiber

Fiber plays a central role here. Most Americans fall well short of the recommended 25–35 grams per day, yet fiber intake is strongly associated with better metabolic health, improved cholesterol levels, and a more diverse gut microbiome. Practically, this looks like adding spinach or peppers to eggs in the morning, including vegetables at lunch, and building dinner around a vegetable-forward plate rather than treating them as an afterthought.

Healthy Fats

Healthy fats, once broadly feared, are now recognized as essential. Foods like olive oil, avocados, nuts, eggs, and fatty fish provide not only energy, but also support hormone production, brain function, and the absorption of key nutrients. Research over the past two decades has shifted away from blanket fat restriction toward a more nuanced understanding: the type of fat matters far more than the total amount.

Whole Grains

Whole grains round out this foundation, offering sustained energy and additional fiber when consumed in their minimally processed forms. Oats at breakfast, quinoa in a lunch bowl, or a side of brown rice at dinner all contribute to more stable blood sugar and longer-lasting satiety compared to refined carbohydrates.

Taken together, these daily foods don’t require perfection or precision. A breakfast might be as simple as eggs and fruit, lunch a protein-forward salad or bowl, and dinner a straightforward combination of protein, vegetables, and grains.

The goal isn’t to optimize every bite, it’s to make sure these foods show up, again and again, most of the time.

What to Eat Each Week: The Balance Layer

Not everything needs to happen every day. One of the biggest shifts in modern nutrition science is moving away from labeling foods as simply “good” or “bad,” and toward thinking about them in terms of frequency. There’s a middle category of foods that are enjoyable and compatible with good health, but don’t need to be part of your daily baseline. They fit better into a weekly rhythm.

Take processed meats. Bacon, sausage, deli meats, and jerky can contribute protein, but they also come with added sodium, preservatives, and processing methods like curing or smoking. The goal isn’t elimination, it’s moderation. In real life, that might look like bacon on a Saturday morning or jerky as an occasional snack.

The same applies to richer, more calorie-dense meals. Pasta, creamy dishes, cheese-heavy meals, and restaurant dining are not “off-plan” they’re part of how people actually live. But when they become routine, they start to crowd out simpler, more nutrient-dense meals built around protein and vegetables. A bowl of pasta on a Friday night, pizza with friends, or dinner out can absolutely fit into a healthy pattern. What matters is that these meals are part of the week, not the structure of every day.

Alcohol fits here as well. While the science continues to evolve, the trend is toward more caution at any level of intake. When alcohol becomes a deliberate, occasional choice rather than a daily habit, both frequency and quantity tend to regulate naturally. The goal isn’t to remove foods that are enjoyable or culturally meaningful—it’s to right-size their role. Give them a place, just not the entire stage. That’s what makes this approach sustainable.

What to Save for Monthly: The Reality Check

At the top of the pyramid are foods that are hardest to manage—not because they’re inherently harmful, but because they’re designed to be easy to overconsume. Ultra-processed foods like chips, packaged snacks, sugary drinks, fast food, and desserts are engineered for taste, convenience, and shelf life. Combinations of refined carbs, added fats, salt, and flavor enhancers make them highly palatable, and hard to stop eating.

This is by design. And today, these foods have shifted from occasional treats to daily staples, making up more than half of calorie intake for many Americans. Research consistently links high consumption to increased risk of obesity, type 2 diabetes, cardiovascular disease, and mood disorders. The takeaway isn’t elimination, it’s frequency. When these foods are occasional, cake at a birthday, ice cream on a summer night, chips at a party, they stay what they’re meant to be: enjoyable and social.

But when those same foods become automatic, an afternoon snack every day, dessert every night, processed options at most meals, they stop being treats and start becoming the baseline. And in doing so, they gradually displace the foods that support long-term health.

This is where the distinction becomes important: the difference between a treat and a habit is not the food itself, it’s how often it shows up.

A healthy diet doesn’t look rigid, it looks rhythmic. During the week, meals are simple and repeatable. Protein shows up at every meal. Vegetables are included when possible. Snacks are built from real food. On the weekend, there’s flexibility. A dinner out. A shared dessert. A break from routine.

What to Eat in a Day: A Practical Breakdown

For an average adult, a realistic daily intake might look like this:

A day built around this might include eggs and berries in the morning, a protein-forward lunch with vegetables, and a simple dinner of fish, grains, and greens.

Not perfect. Just consistent.

The new Dietary Guidelines have a message that nutrition science has been moving toward for years:

  • Eat whole foods
  • Prioritize protein
  • Reduce ultra-processed foods
  • Limit added sugars

What’s different now is not the message, but the recognition that it must be livable. Because the best diet isn’t the most optimized one. It’s the one you can sustain. Psychologically, rigid rules often lead to burnout, while structured flexibility leads to consistency.

What this looks like in practice for me, a strong week usually starts with a few days of consistency. Monday through Wednesday tend to feel structured, our meals are simple, protein shows up at each one, and I’m making a conscious effort to include vegetables. Nothing elaborate, just a rhythm that works. By Thursday, things often start to shift. Schedules get busier, groceries are running low, and the idea of another round of leftovers feels less appealing. That’s usually when I might open a bottle of wine, or we pivot to something easier, takeout between activities, a quicker dinner, something less planned.

And then the weekend looks different altogether.  Breakfast and lunch are wholesome but we might go out to dinner, have a more indulgent meal, or share dessert, something we don’t do every night, but something we actually enjoy when we do. These aren’t failures. They’re part of a full life. The difference is that they don’t define the entire week.

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What is the Lymphatic System?

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Right now, social media is flooded with claims that lymphatic drainage is the missing link behind bloating, fatigue, and stubborn weight. Scroll long enough, and you will see wooden brushes, detox drinks, and elaborate routines promising to wake up a stalled system. The narrative is simple and seductive: if you feel puffy or tired, your lymph must be blocked, and the solution is something you can rub, sip, or massage your way into fixing.

But here’s the reality social media leaves out: the lymphatic system isn’t a drain that gets clogged like a kitchen sink. It’s a living transportation network that flushes excess fluid, waste and toxins out of your body. It houses white blood cells that attack bacteria and viruses. Finally, it absorbs fats and fat-soluble vitamins from your digestive system and delivers them to your cells.  How well this transportation system works depends on what’s on your plate.

Foods that cause inflammation clog the lymphatic system, making you feel bloated, sluggish, and have brain fog and stiff joints. A strained lymph system is responding to the metabolic environment created by modern diets high in sodium, refined carbohydrates, and often low in fiber and balanced fats. Supporting this system is about foundational eating patterns that we already know support long-term health.

Lymph System: A Fluid Exchange Network

If your bloodstream is the interstate highway system powered by your heart, the lymphatic system is the network of service roads and shipping ports running alongside it. It moves more slowly. It relies on muscle movement, breathing, and pressure changes instead of a central pump. And instead of transporting oxygen-like blood does, lymph carries fluid, immune signals, and dietary fats.

Fluid naturally moves out of tiny blood vessels and into surrounding tissues to transport oxygen, nutrients, and signaling molecules to reach cells. Scientists call this process filtration, and it happens constantly as part of healthy circulation.

Most of that fluid is reabsorbed back into the bloodstream, and the rest is collected by lymphatic vessels, which act like one-way drainage channels that catch and regulate how certain nutrients and fats are absorbed.

Without this system working in tandem, swelling would be constant, not because something is wrong, but because fluid movement is a normal part of life and needs to be regulated.

What changes with inflammation, metabolic stress, or certain diseases is how much fluid leaves the vessels and how efficiently the lymphatic system returns it. In healthy physiology, this balance is tightly regulated and usually invisible.

But, when inflammation rises or metabolism becomes dysregulated, muscle contractions weaken, and flow becomes less efficient. That is when people start noticing heaviness or puffiness. Not because their body needs a detox but because the environment inside the body has changed. So what can we do to fortify our lymph system?

The Moment Food Meets the Lymphatic System

Here is the part most people never hear: nearly all long-chain dietary fats take a detour through the lymphatic system before entering the bloodstream. Why the detour? Because fat is dense energy. Sending it directly into circulation all at once would overwhelm the system. Routing it through lymph allows the body to release fat more gradually while immune and metabolic signals adjust along the way. In other words, the lymphatic system is not separate from diet, it is part of digestion itself.

Every meal that contains fat activates the lymphatic system’s transport network.

Other nutrients play a role in a healthy lymphatic system, as well.  Fiber intake influences the inflammatory signals that determine how efficiently lymph vessels contract. Protein levels affect albumin, a blood protein that helps keep fluid where it belongs instead of leaking into tissues. Even fat-soluble vitamins A, D, E, and K rely on lymphatic transport to move through the body: vitamin A helps regulate immune responses, vitamin D supports immune signaling, vitamin E protects tissues from oxidative stress, and vitamin K contributes to vascular health.

When Diet Changes Lymph Flow

One of the clearest connections between food and lymphatic health comes from obesity research. Scientists have found that excess body fat alters how lymphatic vessels function. They pump less efficiently and become more prone to leakage, allowing fluid and inflammatory molecules to spill into surrounding tissues.

Think of it like a delivery truck with worn tires. It still moves, but not as smoothly, and sometimes cargo slips out along the way. Why does leakage matter? Because fluid that lingers where it should not can show up as swelling, heaviness, or that persistent “puffy” feeling many people blame on hydration alone. Often, it reflects inflammation changing how lymphatic vessels behave. And inflammation is deeply influenced by what we eat.

An inflammatory dietary pattern, one high in refined carbohydrates, excess sodium, added sugars, and heavily processed fats, shifts immune signals in ways that stress lymphatic vessels. Over time, chronic metabolic strain weakens the rhythmic contractions that keep lymph moving. The opposite is also true. Dietary patterns that support metabolic stability tend to support lymphatic function as well.

Research Points to Everyday Foods, Not Detox Fixes

Studies examining inflammation, metabolism, and lymphatic vessel function consistently point to familiar dietary patterns, the same ones linked to long-term cardiometabolic health. In other words, supporting the lymphatic system looks remarkably similar to balanced eating patterns most nutrition guidelines already recommend.

Let’s dive into the specific nutrients that science tells us supports a healthy lymph system.

Water

If you are dehydrated your lymph becomes thick and sluggish. Drink at least half, if not more, of your body weight in ounces. This is especially important in the morning. Add a bit of sea salt or fresh lemon, or electrolytes to conduct the electrical signals that move fluid into your cells which will hydrate your lymph much faster than plain tap water.  But how much water you need depends on your environment, your exercise, and your overall lifestyle.

Fiber

Research consistently links higher fiber intake with lower systemic inflammation and improved metabolic signaling — two factors that influence how efficiently lymphatic vessels contract and move fluid. Yet fewer than 10 percent of Americans reach recommended fiber levels.

Recommended intake:

  • Women: about 25 grams per day
  • Men: about 38 grams per day
    (roughly 14 grams per 1,000 calories)

What that looks like on a plate:

  • ½ cup cooked oats: ~4 g fiber
  • 1 cup raspberries: ~8 g
  • 1 cup lentil soup: ~10–12 g
  • 1 tablespoon chia seeds: ~5 g
  • 2 slices whole-grain bread: ~6–8 g

A breakfast of oatmeal with berries and chia seeds can provide nearly half a day’s fiber needs, while a lentil-based lunch or bean-forward dinner helps close the gap. The research does not suggest fiber directly “moves lymph,” but it does show that lower inflammatory stress creates a healthier environment for lymphatic function.

Protein

Clinical nutrition research highlights protein’s role in maintaining albumin, a blood protein that helps keep fluid inside blood vessels. When albumin levels drop, whether from inadequate intake or illness, fluid shifts into tissues, increasing the workload placed on lymphatic circulation.

Recommended intake:

  • At least 0.8 grams per kilogram of body weight per day as a baseline
  • Needs often increase during growth, pregnancy, aging, or higher activity levels

What that might look like across a day:

  • ¾ cup plain Greek yogurt at breakfast: ~17 g protein
  • 3–4 ounces grilled chicken or salmon at lunch: ~25–30 g
  • 1 cup cooked lentils or 2 eggs at dinner: ~18–20 g
  • A handful of almonds or cottage cheese as a snack: ~6–12 g

Research suggests that spreading protein across meals may support metabolic stability more effectively than consuming most of it in one sitting.

Omega-3 Fatty Acids 

Studies examining inflammation and vascular health show that omega-3 fatty acids help regulate immune signaling and support vessel integrity — including the delicate structure of lymphatic vessels. They do not directly “speed up” lymph flow, but they appear to improve the environment those vessels operate in.

General intake guidance:

  • About 250–500 mg per day of EPA + DHA

What that looks like in real foods:

  • 3 ounces cooked salmon: ~1,000–1,500 mg EPA+DHA
  • 1 small tin sardines: ~1,000 mg
  • 1 tablespoon ground flaxseed: ~1.5 g ALA (plant omega-3 precursor)
  • A small handful of walnuts: ~2.5 g ALA

Research suggests eating fatty fish twice per week can easily meet average omega-3 needs, while plant sources add additional support.

Fat-Soluble Vitamins (A, D, E, and K)

One of the most direct links between diet and lymphatic function involves fat-soluble vitamins. These nutrients actually travel through the lymphatic system alongside dietary fat, highlighting how closely digestion and lymph transport are connected.

General intake guidance:

  • Vitamin A: about 700–900 mcg RAE/day
  • Vitamin D: about 600 IU (15 mcg)/day
  • Vitamin E: about 15 mg/day
  • Vitamin K: about 90–120 mcg/day

What that might look like in a typical day:

  • 1 medium baked sweet potato: over 100% of daily vitamin A needs
  • 1 cup sautéed spinach with olive oil: high in vitamins K and E
  • 1 ounce almonds: ~7 mg vitamin E (nearly half the daily target)
  • 2 eggs or a serving of fortified milk: meaningful vitamin D contribution

Research shows that pairing vegetables with a small amount of fat, like olive oil on greens or nuts in a salad, improves absorption because these vitamins enter circulation through lymphatic transport pathways.

Is Your Lymphatic System Working?

Of course, after this research, I now need to know if my lymph system is functioning properly, but there is no routine blood test that tells you your lymph is “flowing well,” which is why online advice can feel confusing.

Clinicians look for persistent swelling, heaviness, skin thickening, or recurrent infections as signals that further evaluation may be needed. Advanced imaging techniques can visualize lymph movement directly when necessary.

Temporary puffiness after travel or a salty meal, however, is usually normal physiology not dysfunction. Healthy lymphatic function is mostly invisible. Pay attention to your diet to know if you are supporting your lymph or hindering it from its critical functions.

If wellness culture portrays the lymphatic system as a stagnant drain that needs constant detoxing, the science tells a very different story. The lymphatic network is a living transportation system — one that balances fluid, coordinates immunity, and carries the fats and vitamins you eat every day.

The strongest support for lymphatic health comes not from trending rituals but from metabolic stability: fiber-rich foods, adequate protein, balanced fats, and dietary patterns that reduce chronic inflammation.

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Transcript: The ‘Real Food’ Reset

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We are diving into the newly released 2025 2030 dietary guidelines from the USDA and HHS. They just dropped on January 7, 2026. And normally I think people hear government guidelines and they just tune out.

Oh yeah. Normally I would say prepare to be bored because it’s usually just endless PDFs about percentages and obscure micronutrients.

Exactly. I just picture the food pyramid that weird triangle from the ‘9s that told us to eat an entire loaf of bread at the bottom.

Right. With a tiny piece of steak at the very top.

Yeah. But this this is different. The sources we’re analyzing are calling this a historic reset.

It’s a huge move away from what you would call nutrition by math. You know, counting calories and percentages and a real pivot toward nutrition by common sense, which sounds fantastic on paper, but as I was reading through this, I realized this isn’t just a friendly suggestion. The government seems, well, panicked.

That is the right word. Urgency is all over this text.

So, our mission today is to figure out why the script has flipped. We need to unpack why the government is suddenly treating your dinner plate like a national security issue.

What the heck happened to lowfat? Because that was a shocker to me and crucially what you are actually supposed to buy when you go to the grocery store now.

Well, we need to talk about the economics too because when the US government changes the menu, it sends these huge shock waves through the entire farming economy.

Okay, so let’s start with that panic. Why the reset? Why now? Was the old advice just not working?

Not working is a very polite way to put it. The source material frames this as a direct response to a catastrophic failure in public health.

So, we’re not just a little unhealthy. We are in a metabolic crisis.

The numbers in here, I had to reread them. I actually thought it was a typo.

They’re staggering. The report notes that nearly 90% of US health care spending now goes toward treating chronic disease.

So, nearly every dollar we spend on doctors and hospitals is just managing ongoing sickness.
90 cents on every dollar. We are effectively bankrupting the system, treating diseases that are for the most part preventable. It’s just unsustainable.

And the weight statistics, more than 70% of American adults are overweight or obese. But the stat that I think really terrified the policy makers, the one that likely forced this reboot, is about the kids. The pre-diabetes stat.

Yes. Nearly one in three adolescents has pre-diabetes.

So that means their bodies are already struggling to handle sugar before they even hit their 20s. That’s terrifying.

It is and the guidelines explicitly state that 60% of these chronic issues are attributed to inflammatory diets.

Okay, can we define that? Inflammation is such a buzzword; everyone uses it. But what does it actually mean in this context?

Think of it like a low-grade fire inside your body. When you eat foods that your body struggles to process, you know, highly-processed stuff, constant sugar spikes, your immune system stays on high alert. So, it never rests.

It’s constantly fighting what it inks is an invader. That chronic irritation damages blood vessels, organs, tissues, everything over time. It’s the engine heat that eventually blows the gasket.

So the government looks at this map of inflammation and says this isn’t just about fitting into your genes anymore.

No, they are framing diet related disease as a national readiness issue.

That sounds like military language.

It is. If your population is too sick to work, too sick to serve in the military, or just too expensive to insure, you don’t have a health problem. You have a national security problem.

So that explains the why. The house is on fire. Now let’s look at the what because they are changing the visuals. I mentioned the food pyramid earlier. That big slab of carbs at the bottom.

For 40 years, the advice was anchor your meal with starch and be very, very careful with fat. And the new guidelines, they completely flipped the script. The new visual anchor is protein, healthy fats, and whole produce.

Okay, let’s tackle protein first because looking at the notes here, they prioritize protein at every meal. That feels aggressive.

It is a dominant strategy and the target numbers are specific: 1.2 to 1.6 g of protein per kilogram of body weight, or roughly 0.5 grams per pound of body weight.

Okay, so if I weigh 160 lbs, I need about 80 grams of protein per day, right? Which doesn’t sound crazy until you actually try to do it, right?

That’s not just an egg for breakfast. That’s like three eggs or a substantial piece of chicken at lunch and dinner. It requires intent.

Why the push for so much? Is everyone supposed to be a bodybuilder now?

Well, there are three reasons the source really highlights. First is muscle maintenance. We are an aging population. If you want to be walking, carrying groceries, and living independently in your 80s, you need muscle mass. You can’t build or keep muscle without adequate protein. It’s basically an anti-frailty prescription.

That makes sense. But what about weight?

That’s the second reason, and it’s the most interesting one for weight loss, satiety, the feeling of being full.

But it’s more than just feeling full. There’s a theory, and the guidelines really lean into this, that your body essentially keeps you hungry until it gets enough protein.

So, it’s like a nutrient hunt.

Exactly. If you eat a bag of chips, you can eat the whole bag because there’s almost no protein. Your body is saying, keep eating. I haven’t found the building blocks yet. But if you eat a steak or a large serving of lentils, your body signals, okay, we got the goods. You can stop.

That that explains so much about my late night snacking. So, if I prioritize protein, I’m kind of hacking my own hunger signals.

Precisely. It crowds out the junk. If you fill up on the protein, you just naturally eat fewer calories overall without having to count them.

And the third reason, it’s cultural. It’s hard to teach people about complex versus simple carbs. But everyone knows what a piece of chicken is. It’s a clear message.

But I have to play devil’s advocate here. I feel like I see headlines every other week saying too much protein kills your kidneys or Americans eat too much meat. Is this universally accepted?

No. And the source acknowledges that tension. There is a counterview. Some nutritionists argue that most Americans already get plenty of protein and we don’t need to push it higher. But the guidelines committee made a choice. They decided that the risk of obesity, diabetes, and frailty was much higher and much more urgent than the hypothetical risks of eating too many pork chops. They’re betting on protein to fix the metabolic crisis.

Okay, so we’re eating the pork chop now. What do we cook it in? Because this is the part that actually shocked me. I grew up in the skim milk era. I thought fat was the enemy.

This is the aha moment of the whole document. The guidelines have done a complete 180 degree turn on dairy. They’re actually endorsing full fat dairy explicitly. Whole milk, full fat yogurt, cheese…as long as —  and this is the key — it has no added sugar.

I feel like I need a moment of silence for all the watery skim milk I drank in the ’90s. It was bluish. It was so sad.

It was a sad time for cereal. Yes.

But seriously, how did we get this so wrong? For decades, doctors told us saturated fat in milk would give us heart attacks.
Well, you have to look at the history. In the 1950s, there was this hypothesis that dietary fat equaled body fat and heart disease. It was simple. It seemed logical. But it was wrong.

And we know this for sure now.

The source notes that research since at least 2002 has shown that the fat and dairy is just not the villain we thought it was.

So why is full fat better? Is it just because it’s less processed?

It’s about something called the food matrix. Nature packages things together for a reason. Vitamins A, D, E, and K are fat soluble. You literally cannot absorb them without fat.

So if you drink skim milk, then you’re just flushing those vitamins away. You need a ‘fat taxi’ to get them into your system.

And I’m guessing the satiety factor comes back into play here.

It’s a huge factor. Fat signals to your brain that you are fed. It slows down digestion. But there’s a sneakier reason the government is pushing this. Think about what happens when you take the fat out of yogurt. What does it taste like?

Chalk. Sour chalk.

Exactly. So, what did the food companies do to make us eat it?

They dumped sugar in it, fruit on the bottom, which was basically just jam.

Right. So, The low-fat craze actually fueled the sugar craze. By embracing full fat, the guidelines are trying to break that cycle. If the food tastes good naturally, because fat carries flavor, you don’t need to sweeten it.

And this isn’t just advice, right? This is actually changing laws.

It is. The source mentions the Whole Milk for Healthy Kids Act, which was signed just after the guidelines on January 14th, 2026.

So whole milk is actually back in schools.

Correct. The era of mandatory skim milk in the cafeteria is is over.

That is a massive shift. It really signals that we aren’t scared of healthy fats anymore.

We aren’t. And it extends beyond dairy. The guidelines are pushing for avocados, nuts, olive oil, eggs. The whole idea is to replace the calories we used to get from refined carbs with calories from healthy fats.

Which brings us to the common enemy. If we are eating steak and drinking whole milk, what are we cutting? Because we can’t just add calories on top of everything.

We are cutting the refined carbohydrates: the white bread, the crackers, the pastries, the white rice,
the stuff that makes life worth living.

Unfortunately, yes, but also the stuff that spikes your blood sugar the fastest.

The advice here is eat the rainbow, which I’ve heard since kindergarten, but there’s a nuance in the new text about whole forms.

Yes, the goal is five to seven servings of fruits and veggies a day, but they are really cracking down on juice.

Juice is well, it’s been demoted.

Metabolically, drinking a glass of orange juice is very similar to drinking a soda. You get all the sugar instantly with none of the fiber to slow it down. The guidelines want you to eat the orange. The fiber acts like a break on the sugar absorption.

So fiber is the buffer.

Exactly. It changes the hormonal response completely.

Okay. So we have the good list: protein, healthy fat, whole plants. We have the bad list: refined carbs. But what about the buzzword of the decade? Ultra-processed foods, UPFs. Is the government finally banning the Dorito?

This is where it gets politically tricky. The source notes that the term UPF isn’t splashed across the document in big red letters. They don’t want to get sued by every food company in America. But they’re being subtle about it.

They’re being descriptive. Instead of saying don’t eat UPFs, they say limit foods with artificial additives, stabilizers, and high added sugar. They’re describing the wrapper without naming the brand.

It’s the if it has ingredients you can’t pronounce, don’t eat it rule.

Precisely. They’re targeting the hyper-palatability. It’s when a food is engineered to be so delicious, the perfect crunch, perfect salt, perfect sweet that your brain’s stop signal just gets overwritten.

You can’t eat just one, right? The guidelines are trying to steer us back to, you know, boring food that our bodies actually know how to regulate.

This all sounds great. It really does. I love the idea of real food, but I have to bring up the implementation problem. The source brings this up, too. Real food is expensive, it spoils, it takes time to cook…

This is the real-world reality check. It is incredibly easy for a podcast host to say just roast a chicken,
right? It’s very hard for a single parent working two jobs to find the time or money to do that.

So, does the government have an answer for that or are they just shaming people who rely on boxed mac and cheese?

Well, HHS is trying to be practical. They’ve explicitly expanded the definition of healthy to include canned, frozen, and dried options.

So, frozen broccoli is okay. Not just okay, encouraged. Canned beans, frozen spinach, tinned tuna. These are shelf stable. They’re affordable and they’re nutritious. They are trying to break the myth that healthy requires a boutique grocery store and a private chef.

That’s a crucial distinction. You don’t need the organic kale massaged by monks. You just need the frozen peas. Exactly. It’s about access, not perfection.

I want to pivot to the invisible machinery behind this. You mentioned farmers earlier. If everyone in America actually followed this advice tomorrow…if we all started eating 80 grams of protein and drinking whole milk, what happens to the economy?

The guidelines act as a demand signal. Farmers plant what they think people are going to buy.

So, this is good news for cattle ranchers and dairy farmers.

Massive news for the dairy industry. This is a reputational resurrection. After being the bad guy for 40 years, they just got a federal seal of approval. That changes marketing. It changes subsidies. It changes everything.

But what about the companies making the frankenfood, the processed stuff? Are they just going to fold?

Oh, they’re smart. They’ll adapt. The source predicts a boom in minimally processed, value-added foods.

That sounds like business jargon. Translate.

Think of a rotisserie chicken. It’s convenient. It’s prepared, but it’s just a chicken. Or a bag of chopped salad kit with a simple dressing. Food that is easy but real. The money is going to shift from making new fake foods to making real foods easier to eat.

So, less science experiment and more convenience.

That’s the hope. The market follows the money, and if the money is chasing protein and real ingredients, the companies will provide it.

It really feels like we’re closing a chapter. We spent 50 years doing nutrition by the numbers, fearing fat, swapping butter for margarine, and we just got sicker and fatter. This feels like a return to grandmother wisdom.

It’s a simplified northstar. It’s admitting that we can’t outsmart millions of years of biology with a calculator. We tried to engineer a better diet and we failed. Now we’re going going back to basics.

So, if you’re standing in the grocery store right now feeling overwhelmed by all the labels, what’s the cheat sheet? How do we recap this reset?

Ideally, you remember four things. One, prioritize protein. Aim for that 0.5 gram per pound. It’s the anchor. It builds the muscle and kills the hunger. Two, don’t fear the fat. If it’s natural, like from dairy, nuts, or avocados, eat it. It keeps you full and helps you absorb vitamins. Three, eat the rainbow. Don’t drink juice; fiber is your friend. And four, ignore the marketing on the front of the box; turn it over. If the ingredient list looks like a chemistry textbook, put it back.

Simple, effective, and hopefully delicious. But before we let you go, I have one final thought I want to leave everyone with. Can a policy document actually change what is on the shelves, or is that entirely up to us, the consumers, to demand it with our wallets?

History shows the consumer moves first, the market follows. If we stop buying the junk, they will eventually stop making it.

Something to chew on, preferably over a high protein dinner. Thanks for listening to this deep dive. Go eat some real food and we’ll catch you next time.

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Guidelines to Groceries: A U.S. Food Reset

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This nutrition reset might sound simple, but the implications aren’t. Because federal dietary guidance doesn’t just shape dinner-table choices. It influences nutrition education, procurement standards, labeling conversations, school meals, and the broader public narrative around what counts as “healthy.”

And in the U.S., that narrative inevitably touches agriculture: what we grow, how we raise it, how we process it, and what ends up being affordable and accessible for families.

So what actually changed in these guidelines — and what should consumers and food-system stakeholders expect to come next?

What the New Guidelines Emphasize

The January 7, 2026 rollout frames the 2025–2030 Dietary Guidelines (DGA) as a “reset” toward real food and away from dietary advice that feels abstract, overly clinical, or too easy to game with marketing.

The easiest way to understand this “reset” is as a shift in what anchors a meal.

Previously, carbs were the base, with fat used cautiously. Now, meals are framed around protein, healthy fats, and whole produce. For dairy, guidance previously directed consumers to low-fat options, but now full-fat dairy is explicitly endorsed, as long as the food items don’t have added sugar. With a new focus on whole grains as part of a diet, guidance on consuming refined carbohydrates has now lowered, as well as limiting highly processed foods, added sugars, and artificial additives.

This isn’t just a new list of “eat more, eat less.” It’s a new public framing: less nutrition-by-math, more nutrition-by-common-sense.

Key Guideline Changes

‘You are what you eat’ has never been more evident. 60% of chronic diseases can be attributed to inflammatory diets. The press release argues the shift is necessary because of these rampant chronic disease trends, pointing to:

  • Nearly 90% of U.S. health care spending going toward treating chronic disease
  • More than 70% of American adults being overweight or obese
  • Nearly 1 in 3 adolescents having prediabetes

Whether you agree with every policy implication or not, the framing is unmistakable: diet-related disease is positioned as a national readiness and economic issue, not just a personal-health issue.

Protein: Eat More at Every Meal

The guidelines urge Americans to “prioritize protein at every meal,” and the new document includes protein targets in the range of 1.2-1.6 g/kg/day, or about 0.5 grams of protein per pound of body weight per day.

Why this is being emphasized:

  • Muscle maintenance: There’s growing attention to preserving lean mass across adulthood and aging, and protein plays a critical role in that.
  • Satiety + weight management: Higher-protein patterns can help with fullness and sometimes weight-loss adherence (people naturally eat fewer calories when they feel satisfied by a food).
  • A cultural reality: Protein has become the “macro Americans can understand,” which makes it an easy public message to repeat.

Was this driven by “new research”?

  • Not in the simple way headlines suggest. There is a body of research looking at higher-protein approaches in certain contexts, but many experts argue most Americans already get adequate protein and that these higher targets may not be warranted for the general population. That critique is showing up immediately in mainstream reporting about the new guidelines.

Full-fat Dairy: Part of Healthy Diet

The guidelines explicitly recommend full-fat dairy with no added sugars.

Why this is being emphasized:

  • Nutrient density + satiety: Dairy delivers protein, calcium, phosphorus, magnesium, and vitamins A,D,E, and K.  The full-fat options tend to be more satisfying for many people. This also slows down the digestion of any milk sugars.
  • A pushback against “low-fat but more sugar”: For years, many “low-fat” flavored dairy products compensated with sugar. The new framing tries to make “unsweetened” the non-negotiable.

Was this driven by “new research”?

  • The evidence around dairy fat and health outcomes has been clear at least since 2002, but the ‘low fat’ diet from the 1950s prevailed.  The saturated fat in whole dairy was blamed for cardiovascular disease and weight gain, but research shows this is not the case.
  • Saturated fat guidance has been a consistent feature of prior DGAs and remains a major topic in the DGA report.

Produce: Eat Whole Fruits & Veggies All Day

The guidelines stress eating vegetables and fruit throughout the day, focusing on whole forms.

Why this is being emphasized:

  • This is the least controversial part of the reset. The U.S. has long-standing shortfalls in fruit/vegetable intake, and whole forms generally deliver fiber and better satiety than juice or heavily sweetened “fruit products.”

Was this driven by new research?

  • Not “new,” so much as overwhelming continuity: long-term evidence consistently supports produce-rich dietary patterns for cardiometabolic health.
  • Eat the rainbow is an easy way to remember to get your 5-7 servings of fruit and vegetable in a day.

Healthy Fats: Consume from Whole Foods & Meats

The guidelines state to incorporate healthy fats from whole foods such as meats, seafood, eggs, nuts, seeds, olives, and avocados.

Why this is being emphasized:

  • The growing body of research, supporting the importance of the omega 3’s and 6’s for brain health and anti-inflammatory benefits
  • Lower-carb messaging needs a replacement calorie source: If you reduce refined carbs and added sugar, you inevitably talk about what replaces them. “Healthy fats” fills that gap.
  • Less fear-based fat messaging: It reflects a broader public shift away from blanket “fat is bad” thinking.

Was this driven by new research?

  • This is more of an interpretive evolution than a single new study.
  • The strongest consensus has long been around types of fat and overall dietary patterns, rather than fat avoidance at all costs, but where specific foods land is still debated.

Whole Grains: Ok to Eat, Reduce Refined Carbs

The guidelines suggest that we focus on whole grains while sharply reducing refined carbohydrates.

Why this is being emphasized:

  • Refined carbs are an easy “common enemy” because they’re overconsumed, highly palatable, and often bundled with added sugars and sodium in packaged foods.
  • Shifting people toward whole grains typically increases fiber and micronutrients without demanding perfection.

Was this driven by new research?

  • It’s consistent with decades of diet-quality research and the reality of current U.S. intake patterns (too many refined grains, too few whole grains).

Limit Highly Processed Foods

The new guidelines urge us to limit ultra-processed foods, added sugars, and artificial additives.

Why this is being emphasized:

  • This reflects a major cultural and scientific focus over the last decade: ultra-processed dietary patterns are associated with poorer health outcomes in many observational studies, and controlled feeding studies are exploring mechanisms and causality.

Was this driven by new research?

  • There has been a surge in research of ultra-processed foods (UPF) that these products may negatively affect our health.
  • While there is no use of the term “UPF” in the guidelines, they do note that older adults may need “fortified foods or supplements” under medical supervision if their “dietary intake or absorption is insufficient.”

Can We Reset in The Real World?

And this is the tension consumers live in every day.

The foods most people recognize as healthy are often the foods that feel hardest to execute consistently because of cost, time, cooking skills, kitchen access, and family preferences.

The Dietary Guidelines can call for a “real food” reset, but the how matters just as much as the what. To their credit, HHS messaging tries to preempt the practicality critique by emphasizing flexibility—fresh, frozen, dried, or canned all count.

But if federal guidance is going to land with everyday households, it has to translate into real-world realities like:

  • What “protein at every meal” looks like in school cafeterias, quick-service restaurants, and tight grocery budgets
  • How “limit ultra-processed foods” intersects with the fact that processed foods are often the most shelf-stable, accessible options
  • How emerging research (like the more nuanced conversation around full-fat dairy) actually makes its way into schools, doctor’s offices, and public health messaging—especially while debates around saturated fat and population-level guidance remain unresolved in global forums

Even if you never read the full document, the consumer takeaways are familiar—and workable when you frame them as practical defaults, not perfection:

  • Build meals around a protein anchor (eggs, yogurt, beans, fish, poultry, lean beef, tofu)
  • Add produce in the form you’ll actually use (fresh or frozen)
  • Choose whole grains more often and cut back on refined carbs and added sugars
  • Be skeptical of health halos; prioritize foods that are straightforward, filling, and nutritionally complete
  • The 2025–2030 Guidelines are being positioned as a major reset with a clear theme: real food, more protein, whole fruits and vegetables, healthy fats, whole grains, and fewer ultra-processed foods and added sugars. But implementation—what people can afford, access, and realistically repeat—is where this “reset” will either succeed or stay stuck on paper.

What This Mean for Ag & Food Producers

This is where D2D readers should pay close attention: when federal guidance elevates specific categories (protein, dairy, produce, whole grains), it tends to reinforce demand signals across supply chains.

Potential downstream effects to watch:

  • Protein demand stays front-and-center
    The guidelines explicitly spotlight protein “at every meal,” which supports ongoing momentum for animal and plant protein production, and innovation in how protein is packaged, priced, and distributed.
  • Dairy — especially full-fat — gets a reputational lift
    The recommendation for “full-fat dairy with no added sugars” is a direct reversal of the cultural push many consumers grew up with. And it aligns with the Whole Milk for Healthy Kids Act, signed January 14, 2026, bringing whole milk back into school meals, a concrete example of how guidance can translate into policy and purchasing.
  • A renewed premium on minimally processed “value-added” foods
    The line between “processed,” “ultra-processed,” and “convenient but still nutritious” is where brands will compete. The winners may be foods that do the hard work for consumers, while keeping ingredient lists simple and benefits clear.
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Food Trends ’26: Higher Standards

I love writing this piece every year, partly to see what’s coming, and partly to sanity-check what I’m already noticing in real life: smaller meals, tighter budgets, and way less patience for complicated food advice.

As Statista summarizes in its Consumer Trends 2026 reporting, consumers are more than ever, “increasingly deliberate about spending, prioritizing value and practicality over abundance.” Mintel echoes this framing, noting that food choices are becoming less aspirational and more rooted in everyday function. FoodNavigator’s 2026 outlook reinforces the same point, stating that the coming year is defined by “integration rather than disruption” across food and beverage categories.

When read together, these three trusted sources for consumer insights and market outlook, all point to the same conclusion: consumers are simplifying how they eat while also raising expectations for what their food delivers. The result is a move away from rigid food rules and toward food choices that combine multiple nutritional benefits and practical value.

This is not a rejection of recent food trends. It is an evolution shaped by economic constraints, new medical realities, and a more mature understanding of nutrition. In other words: the era of ‘food as identity’ is cooling off. ‘Food as a set of tools in a toolbox’ is heating up.

1. The Context: Constraint, Caution, and Choice Fatigue

Eating well gets harder when life is expensive and decision-fatigue is real. Statista’s Consumer Trends 2026 finds households across major global markets remain financially cautious: inflation, tariffs, and cost-of-living pressures are still shaping spending, even alongside cautious optimism.

Food sits in a unique place in this landscape. Consumers may cut back on discretionary categories, but food trade-offs feel personal. Statista suggests 60%+ of consumers are actively looking for better value in food purchases, not simply buying less. That shows up as fewer impulse buys, closer scrutiny of ingredient lists and health claims, and higher expectations that foods deliver more than one benefit—especially as people consolidate eating occasions (hello, GLP-1 era) and think more about longevity.

Mintel frames this as a shift away from “aspirational eating” and toward functional, reality-based eating that supports long-term health. FoodNavigator similarly notes growing intolerance for complexity and exaggerated claims—particularly when products promise transformational outcomes that don’t match everyday use.

As FoodNavigator puts it:

“The longevity trend is relevant to almost everyone. Consumers wanting to ensure they live a longer, better quality life, are being encouraged to start paying attention to their health at a much younger age.”

Examples of this growing skepticism are increasingly evident across the food landscape. Consumers are questioning products marketed as “detoxifying,” “hormone-balancing,” or “metabolism-resetting” when those claims aren’t backed by clear, substantiated benefits. There’s also rising frustration with foods positioned as meal replacements that still require add-ins, supplements, or prep to be “complete.”

Ingredient lists and front-of-packaging claims filled with buzzwords, natural, grass-fed, adaptogens, nootropics, superfoods, are losing credibility when brands can’t explain what they do or why they matter. Highly restrictive “perfect” diet frameworks are facing similar pushback when they assume ideal schedules, unlimited budgets, or unrealistic cooking habits. (And honestly? It’s about time.)

In contrast, foods that clearly communicate what they do—delivering satiety, convenience, or basic nutrition—are gaining trust as consumers prioritize simplicity and practicality. Think: high-protein staples like Greek yogurt, cottage cheese, eggs, and rotisserie chicken; no-prep snacks like nuts, jerky, hummus, and cheese sticks; and predictable convenience foods like bagged salad kits, microwaveable grains, and frozen meals that plainly list calories and protein.

These are the “no drama” foods—the ones that actually get eaten on busy weekdays. Even functional categories earn more credibility when the purpose is straightforward, like electrolytes for hydration or fiber-forward basics like oats and beans, rather than dressed up as a transformation.

This shift away from aspirational eating and toward functional, everyday nutrition is now being echoed beyond the marketplace. In January 2026, the U.S. Department of Agriculture announced a significant reset in U.S. nutrition policy, explicitly emphasizing a return to real food, protein, fruits and vegetables on the TOP of the food pyramid as the foundation of health.

The message reflects growing recognition that increasingly complex guidance, layered claims, and rigid dietary frameworks have not translated into better health outcomes such as reduced cancer, heart disease, diabetes, and Alzheimer’s.

“American households must prioritize whole, nutrient-dense foods—protein, dairy, vegetables, fruits, healthy fats, and whole grains—and dramatically reduce highly processed foods. This is how we Make America Healthy Again.”

-U.S. Food & Drug Administration

Together, consumer behavior and policy direction point to the same conclusion: nutrition strategies that resonate in 2026 are those that emphasize efficiency, nutrient density, and practicality, not optimization for its own sake.

2. From “Maxxing” to Nutrient Density

For much of the past decade, food trends have had a strong emphasis on singular nutritional goals: high protein, low carb, plant-only. While these approaches brought attention to important nutrients, they also encouraged narrow thinking, something we know can cause nutrient imbalances and generally poor nutrition.

Statista data shows that the rapid adoption of GLP-1 medications is accelerating a shift away from eating for quantity alone. GLP-1 users consume about 30% fewer calories on average, are choosing smaller portions, and increasingly look for foods that deliver satisfaction and nutrition without excess. As Statista analysts note, consumers impacted by appetite-suppressing medications are “reframing health around efficiency rather than quantity,” i.e.- what gives you the most nutrients in the least amount of calories.

As a result, protein is no longer disappearing, but it is changing form.

What consumers are moving away from:

  • Protein bars and shakes engineered almost entirely around protein grams
  • Products positioned as nutritionally sufficient based on a single claim.

What is gaining relevance:

  • Naturally protein-rich foods with added nutritional benefits, such as skyr-style yogurts from brands like Siggi’s or Icelandic Provisions, which deliver high protein alongside calcium and live cultures, or lentil-based pastas like Barilla Red Lentil, which provide protein, fiber, and iron in a familiar format.
  • Strained and fermented dairy formats, including Two Good Greek Yogurt or Chobani Complete, which pair protein density with probiotic support and bone-health nutrients such as calcium and vitamin D.
  • Balanced, mixed meals built around whole ingredients—such as Amy’s Kitchen lentil bowls, Daily Harvest grain-and-legume blends, or Sweetgreen warm bowls—that deliver protein as part of a broader matrix of fiber, complex carbohydrates, and micronutrients rather than as an isolated add-on.

Mintel characterizes this transition as a move away from “nutrient maxxing” toward what it calls “nutritional efficiency,” where foods are expected to deliver multiple benefits within smaller portions. FoodNavigator similarly notes growing skepticism toward one-note nutritional messaging, observing that “consumers are no longer impressed by single claims divorced from real eating habits.”

3. Fiber Becomes Foundational

Fiber has long been recommended but rarely prioritized. In 2026, it is predicted to become critical rather than supplemental.

Statista highlights that younger consumers, particularly Gen Z, are increasingly motivated by long-term health and prevention, while still constrained by cost, time, and overwhelm. Fiber uniquely addresses these pressures by supporting gut health, blood sugar regulation, and satiety without requiring radical dietary change. As Statista notes, preventative health is increasingly pursued through “everyday food choices rather than specialized interventions.”

Rather than adding fiber as a standalone supplement, many brands are embedding it directly into familiar, everyday foods. This is showing up in fermented plant-based yogurts such as Cocojune, which pair live cultures with naturally fiber-containing ingredients, as well as in breads made with whole grains and seeds that deliver four to six grams of fiber per slice, including Dave’s Killer Bread varieties. Fiber-forward snacks are also gaining traction, with products like Biena roasted chickpeas and Nature Valley oat-based bars offering naturally occurring fiber in formats consumers already recognize and trust.

FoodNavigator reports that fiber is increasingly positioned as a partner to protein, stating that brands are using fiber to help foods feel “more complete and more satisfying in a lower-calorie context.”

4. Traditional and Shelf-Stable Foods Are Reframed

Economic pressure is reshaping how consumers define quality and value. Statista notes that while consumers still allow small indulgences in food, those indulgences must feel reliable and worth the cost. As one Statista insight summarizes, consumers are “trading down selectively but trading up emotionally.” Prioritizing familiarity over complexity.

As a result, shelf-stable and traditional foods are being re-evaluated, not as lower-quality compromises, but as strategic, practical choices in a constrained food environment. Consumers are rediscovering formats that balance nutrition, affordability, and reliability. Canned beans and lentils, which provide affordable sources of protein and fiber with long shelf lives and minimal preparation are gaining in popularity. Frozen vegetables, which retain nutritional value while reducing food waste and saving time in everyday cooking are becoming more desirable.

FoodNavigator’s 2026 trend analysis highlights renewed interest in traditional formats across dairy and pantry categories, as consumers gravitate back toward foods that feel practical in uncertain times. This includes staples such as milk, yogurt, cheese, canned beans, lentils, soups, and frozen vegetables, formats that are familiar, versatile, and easy to store or prepare. The emphasis is not nostalgia, but reliability: foods that consistently deliver nutrition, value, and ease without requiring consumers to adopt new habits.

5. Technology as a Tool for Continuity

The long-standing natural-versus-processed debate is giving way to pragmatism. Statista’s consumer research shows openness to food technology when benefits are clear, transparent, and tied to real-world challenges such as cost, waste, or environmental pressure.

Mintel notes that consumers are increasingly comfortable with food technology when it is framed as supporting existing food systems rather than reinventing them. Acceptance is highest when innovation preserves familiar taste, texture, and usage, while quietly improving environmental or nutritional performance behind the scenes.

In practice, this is showing up through technologies that enhance foods people already recognize:

Precision fermentation, for example, is being used to produce dairy-identical proteins that perform just like traditional whey and casein in familiar products. Companies such as Perfect Day supply fermentation-derived dairy proteins that are used in ice creams, yogurts, and beverages that look, taste, and behave like their conventional counterparts, but with significantly reduced land and water use. This allows brands like Straus Family Creamery and plant-forward innovators to create products with the sensory qualities consumers expect while lowering environmental impact.

Upcycling dairy byproducts is another area gaining traction. Brands like Wheyhey! repurpose whey proteins into high-quality nutrition bars and protein snacks, turning what was once a low-value stream into a consumer-ready ingredient. Similarly, companies such as Renewal Mill incorporate upcycled whey into baking mixes and snack products, reducing waste while enhancing protein content and delivering the texture and flavor that customers recognize from traditional bakery items.

FoodNavigator reinforces this framing, observing that innovation is most successful when it is “used to protect familiar foods, not ask consumers to abandon them.”

“Let food be thy medicine and medicine be thy food.” 

– Hippocrates

What This Means for 2026

Taken together, the data tells a coherent story: consumers are seeking foods that fit their lives, financially, nutritionally, and emotionally.

This is not a vilification of 2025 trends. It is an evolution driven by greater knowledge and tighter constraints. As appetites shrink and expectations rise, food choices become more integrated and more realistic.

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Sugar Substitutes: Healthy swap or sneaky trick?

Sugar substitutes are everywhere: splashed across “zero-sugar” sodas, stirred into your morning coffee, mixed into protein bars and powders that promise taste without the calories.

Whether or not we’ve been aware of these products beyond the diet section of the soda aisle, they’ve been a part of our food system for over a hundred years, and even among some indigenous populations for over a millennium.

Sugar substitutes became common last mid-century, with food manufacturers creating sweet-tasting treats for the diabetic population that wouldn’t spike their glycemic levels and insulin release. But now with the proliferation of keto, low-sugar, added protein, and net-zero carb products lining supermarket aisles, there’s a larger spotlight on alternative sweeteners.

Are these substitutes truly better for us than sugar, or a different route to the same metabolic potholes…or something worse?

Let’s break down the different types of substitute sugars, how they behave in the body, and what recent studies reveal about long-term health, including weight, heart, and cognitive outcomes.

What is a “sugar substitute”?

“Sugar substitutes” are lower or no-calorie compounds that add sweetness to foods and beverages with minimal effect on calories or insulin spikes. (If you’re looking for information on sugar and sweeteners, like table sugar, agave nectar, and honey, be sure to read this post.)

And it’s no wonder these sweet substitutes exist: we love sugary stuff, but it can wreak havoc on our health if we overindulge on sugary sodas, snacks, breakfast items, and desserts, just to list a few temptations.

That’s why about a quarter of U.S. adults use a sugar substitute daily – we want the sweetness, but not the calories and associated health risks.

Are sugar substitutes safe?

All sugar substitute products available for purchase in the United States have been reviewed and approved by the U.S. Food & Drug Administration.

Generally regarded as safe, these products have few reported health risks when ingested, according to FDA guidelines and global regulatory bodies. Any potential adverse effects can be averted by not overusing these products.

However, several reports show some of these sugar substitutes may have health risks of their own, including disruption of the gut microbiome and the gut-brain axis, increased neurological inflammation, and most ironically, weight gain and increased risk of diabetes.

Adding to the roster of health concerns, a recently released Brazilian study garnering worldwide media attention linked cognitive decline with various sweeteners, including aspartame, saccharine, ace-K, xylitol, and erythritol.

But, as cautionary as the health risks might feel, these studies require more research to be conducted as it relates to their causation of underlying health issues, as opposed to correlation – which is what many of these studies are based on. Plus, with any study, it’s important to examine data collection and assessment practices.

For instance, without a control group to isolate its findings, data collection methods for the Brazilian study require some scrutiny. Also, the researchers estimated consumption based on subjects’ indicated sweetener habits, not by measured intake. Because of this, more studies with stringent data collection protocols should be conducted before drawing any causal links, if any.

“While the finding that high consumption is linked to a faster decline is thought-provoking, it’s crucial to immediately highlight what the researchers themselves pointed out: this study shows a link, not a cause.

[This study] doesn’t prove that sweeteners are responsible for cognitive decline. It’s possible that other lifestyle factors associated with high sweetener consumption are at play.”

— Dr. Kamal Wagle, MD

And lastly, no matter what any study reports or social media claims, not all bodies react the same way. Individual genetics, dietary patterns, predisposition to disease, and gut microbiome all play a role. While these products may not affect many of us, some may incur an unintended reaction due to our body’s particular composition and habits.

Sugar substitute categories

While all sugar substitutes are designed to satisfy our sweet tooth with fewer calories, each type is derived differently. Because of this, consumers often classify sugar substitutes into the following categories:

  • Low or no-calorie artificial sweeteners are the most common additives in beverage products because they’re powerfully sweet with little to no energy
  • Sugar alcohols are linked to sugar molecules but behave differently in digestion, rendering them lower calorie due to malabsorption
  • “Natural sweeteners” are plant-derived or “rare” sugars gaining mainstream popularity

So let’s dive into each category to better understand them…

Artificial sweeteners: Do they help us lose weight?

Artificial sweeteners have been around for years, with saccharine pioneering the sweetener scene at the turn of the 19th century.

Though they’ve been around for a long time, these sweeteners became part of the household during the dieting trends of the 1960s and ‘70s. Since then, more players have entered the market, most notably aspartame, acesulfame-K, and sucralose – America’s preferred sugar substitute.

Though they may look and taste similar, each compound is unique. For instance, aspartame, a combination of two amino acids, gets digested in the small intestine, just like a protein. However, other popular sweeteners like sucralose, saccharin, and ace-K are largely unmetabolized in the body and simply excreted.

As far as using artificial sweeteners to lose weight, the results vary by use. In studies where no-calorie sweeteners replace sugar-sweetened beverages, you can see modest benefits: slight drops in body weight, fat mass, and sometimes improved risk markers.

However, if you swap water for a diet soda or eat a bunch of snacks labeled “sugar free”, there’s little to no evidence that link these sweeteners with weight loss. Worse yet, several studies link the consumption of artificial sweeteners to increased type 2 diabetes risk. Seems counterintuitive, right?

Implications beyond the waistline exist, too. Several studies have shown that sucralose, saccharine, and ace-K can disrupt the gut microbiome, leading to various health risks. But, remember, these correlational studies do not identify these sweeteners as the sole contributor to these health risks.

Though it’s easy to assume that overuse of these substitutes may lead to weight gain and diabetes, we can equally assume that these sweeteners can act as proxies for a broader pattern of repeated attempts to curb our weight via fad diets and food products.

And these concerns aside, sweeteners can help when used in place of sugar, especially for those consuming high sugar loads.

Sugar alcohols: Is it worth having no sugar spike?

Sugar alcohols, like erythritol, xylitol, sorbitol, and maltitol, have been around for over 100 years, when scientists discovered these ‘polyols’ by hydrogenating traditional sugars, like glucose. This led to a low-calorie product with a pleasant, sweet taste.

In the 1950s, doctors found that these sugar alcohols had no effect on blood glucose and inulin responses. Thus, they were quickly introduced into “diabetic-friendly” food and medical products, like cough syrups and oral suspensions. Doctors also discovered its anti-cavity properties, making sugar alcohols a beneficial addition to dental products and chewing gums. Today, they’ve been added to more trendy products, like net-zero carb protein bars and powders.

What makes sugar alcohols unique is their slow absorption in the small and large intestines. However, they can sometimes cause gastrointestinal distress when consuming more than the FDA’s recommended intake, especially with larger-molecule sugar alcohols like maltitol and isomalt.

Several studies found sugar alcohol’s potential ill effects beyond the gut. A recent paper linked elevated plasma levels of erythritol and xylitol to a greater risk of major adverse cardiovascular events, including stroke and heart attacks resulting from blood clots.  However, an investigative report in the Journal of Toxicology and Regulatory Policy found “no evidence that erythritol causes adverse health effects in humans at exposure levels commonly found in foods and beverages.”

Natural sweeteners: A health halo?

To many, natural sweeteners feel safer, more wholesome, and less processed.

Take a look at stevia: this South American herb has been used by indigenous tribes for more than 1,500 years. However, with its naturally greenish-brown color and bitter taste, Western consumers found it a bit too “natural”. But in the late ‘90s, stevia got a food processing makeover, refining the herb to look like traditional sugar substitutes.

Though not all stevia products are harvested from the herb itself, consumers still find the product widely appealing, boosting it to the #2 spot in sugar substitute popularity. Furthermore, it doesn’t raise blood sugar levels: stevia, like fiber, is digested in the gut, metabolized very little in the liver, and then flushed out of the body.

And now other natural sweeteners are on the rise, including:

Monk fruit

Extracted from a melon in southern China, the rind and pulp of these fruits yield intense sweetness with negligible calories. To reduce its sweetness and make it look more palatable, monk fruit products are often blended with another sugar substitute, like erythritol or allulose. It doesn’t raise blood sugar levels and is digested and excreted, like stevia.

Allulose

This “rare sugar”, occurs in figs, raisins, and maple syrup, and has about 70% the sweetness of table sugar but only 5% of sugar’s caloric load. Allulose is ideal for drinks, baked goods, and as a sweetener. It incurs minimal metabolization in the body, leaving blood sugar levels unaffected. Allulose may have benefits, as well: a study published in Nutritional Neuroscience reported it can alleviate metabolic and cognitive issues in prediabetic rats. However, this is the only study reporting these results at this time.

Tagatose

Another “rare sugar”, tagatose has sweetness similar to sucrose, with a trace presence found in dairy products, apples, oranges, and pineapples. Because it has about 40% of sugar’s caloric load, it doesn’t cause a glucose spike, per se, but will raise blood sugar levels. And because it has more calories than other substitutes, the liver has more to metabolize after it gets absorbed in the gut.

Chicory root

Though this herb is not as sweet as sugar, it’s often used to replace some of the sugar content in food products and may also include other sugar substitutes to further reduce caloric load. Also called inulin, this functional fiber adds bulk, retains moisture, and creates a pleasant mouthfeel to baked goods and shelf-stable snacks. It’s slowly digested in the large intestine, which makes it a great prebiotic and creates a longer-lasting feeling of fullness. But that comes at a price when overconsumed: its high fiber concentration can create notable gastrointestinal distress.

Modifying your Desired Level of Sweetness

The problem isn’t necessarily sugar or sugar substitutes – it’s often that we get used to the level of sweetness these compounds provide.

Making matters harder for us is that many of these sugar substitutes are multitudes sweeter than sugar – I’m talking about 300 times sweeter, like stevia and monk fruit. And when we’re frequently exposed to this level of sweetness, our palate and our brain come to expect it, thus creating a viciously sweet cycle.

What can we do to monitor our sweetness consumption? Here are some practical tips to get you started:

  • First, determine how much you’d like to reduce sweet products from your diet. Are you still sticking with one diet soda per day that replaced its sugary counterpart? Maybe you’re all set! Or maybe you’ve started chewing more gum or eating more sugar-free mints since moving to diet soda. Take a good, hard look.
  • Next, plan small steps you can take to move in that direction. Are you consuming regular soda? Perhaps consider swapping in diet soda as a short-term goal to reduce your sugar intake. And when you get used to that, start introducing flavored seltzers into your diet. Before you know it, you’ve curbed your desired sweetness level. The same goes for snacks…consider eating fruits and whole foods on occasion instead.
  • Consider your personal health concerns. If you have cardiovascular risk, consider stevia. If you’re prediabetic, maybe erythritol is a good option. And if you have digestive issues, try allulose.
  • Make a conscious effort to practice moderation. Use sugar substitutes as a tool, not a crutch. Pair them with nutrient-dense whole foods and focus on retraining your palate to appreciate natural sweetness again.
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How AI Is Transforming Our Health

Across the food system, AI is being harnessed for good—helping consumers make smarter nutritional choices, waste less food, and even personalize meals to their own needs.

We know that throughout the day we need fiber, protein, fruits, vegetables, not to mention all our micronutrients.  Yet, it is almost impossible to know if we are meeting our daily requirements.

It’s a troubling paradox: we’re surrounded by food, struggling to eat healthier—and wasting more of it than ever.

Now, artificial intelligence may help us change that.

AI Tools: A Matter of Health

For years, nutrition advice has been broad and impersonal: eat more plants, less sugar, moderate salt.

While still true, these guidelines often fail to capture the complexity of human biology—and the individuality of how we metabolize food.

AI is bridging that gap. Whether it’s helping you track nutrients more accurately, reduce food waste, or tailor your meals to your unique biology, technology is making nutrition personal, practical, and powerful.

And the variety, functionality, and accuracy of today’s applications are poised to vastly improve. The AI-nutrition-app market is set to surge from around $4 billion in 2024 to well over $10 billion in the next five years, driven by improved image-recognition technologies, wider health-tech adoption and a growing demand for personalized eating solutions.

When a Picture is Worth 1,000 Calories

Logging meals used to mean tedious typing, guesswork, and good intentions that fizzled out after a week. Enter AI-powered meal recognition apps: tools that analyze your food from a single photo.

Apps like CalorieMama, MyFitnessPal’s Meal Scan, Food AI – Plate Scan, and Cal AI use photos to identify foods, estimate portion sizes, and display calories, macronutrients, and even your progress toward recommended daily values in seconds.

Recent research published in Frontiers in Nutrition (2025) demonstrates that AI models can accurately identify foods with up to 90% accuracy and estimate nutrients within a few percentage points of laboratory-measured values. That means your phone can now serve as a mini nutritionist—tracking trends, flagging nutrient gaps, and helping users understand how their daily choices stack up. A word of caution though, it does not capture hidden ingredients like spices, sodium, and sugars.

“These image-based apps are helping people connect what’s on their plate to what’s happening in their body,” says Dr. Dana Small, a Yale neuroscientist who studies food perception and decision-making.

The benefit to these calorie-counting apps? Awareness.

You can’t fix what you don’t measure—and for many, seeing the numbers in real time is the nudge that leads to lasting behavior change.

Beyond Counting Calories: Tracking Nutrition

If wearables like the Oura ring can track your sleep and recovery, why couldn’t they do the same for tracking your nutrition? That’s the next wave of AI-driven metabolic tracking.

Emerging platforms like ZOE, Portion Master, Lumen, and January AI are connecting dietary input with biometric feedback, utilizing glucose monitors, gut microbiome analysis, and AI modeling to demonstrate how your body responds to specific foods.

Think of it as a nutrition version of precision medicine: your diet is fine-tuned based on your own biology, not broad averages.

  • ZOE pairs microbiome testing with an app that ranks foods by how they impact your blood sugar and fat metabolism.
  • Lumen uses a handheld device to analyze your breath and determine whether your body is burning carbs or fat.
  • January AI predicts how your glucose levels will react to different foods—before you eat them—using data from a continuous glucose monitor (CGM).
  • Portion Master allows consumers to analyze their plates for precise calorie and macronutrient information.

Clinical studies published in Nature Medicine and Cell Metabolism have demonstrated that personalized nutrition can significantly enhance blood sugar control, lipid levels, and satiety—key markers of cardiovascular and metabolic health.

“We’re moving from one-size-fits-all nutrition to a world where your body’s data writes its own menu,” says Dr. Tim Spector, co-founder of ZOE.

The Smart Fridge Revolution: From Waste to Wellness

Nearly 40% of all food produced in the U.S. is thrown away, costing the average family over $1,800 a year and contributing to 8–10% of global greenhouse gas emissions. AI is stepping in to change that as well.

Apps like Samsung Food now utilize Vision AI to identify ingredients from photos of your pantry or fridge, suggest recipes, and prioritize items that are close to expiring. Plant Jammer and Nosh also take a similar approach: inventory your fridge/pantry and suggest creative recipes from what you already have.

In hospitality and institutional settings, AI waste-tracking systems have already shown dramatic results. One pilot in hotels saw a 76% reduction in kitchen waste and a 55% reduction in post-consumer waste. Another retailer pilot using AI restocking/ordering systems (Shelf Engine / Afresh) reduced waste by 14.8% on average.

In homes, the research is still emerging, but the promise is real: more home-cooked meals, less impulse takeout, and more innovative use of what you already bought.

“Reducing food waste is one of the simplest ways to lower your food bill and your carbon footprint,”

– Food and Agriculture Organization of the United Nations

My Experience: Putting AI to Work In My Own Kitchen

Curious to see how these tools function in daily life, I tested both Samsung Food and Nosh over several weeks.

Samsung Food’s Vision AI easily scanned items in my fridge, sometimes correctly identifying even partially used produce, and generated recipes that incorporated what I already had on hand. It wasn’t perfect (a few mystery leftovers stumped it), but the suggestions often saved me from another night of takeout.

Nosh impressed me with its practical focus on expiration tracking. After logging items, it reminded me when foods were nearing their “use by” date, prompting me to use or freeze them. I noticed I was throwing out less, planning meals more efficiently, and even getting a clearer sense of what I actually eat week to week.

One of my colleagues found the MyFitnessPal app easiest to use for daily macronutrient analysis. Because the platform has been around for years, it’s got the biggest knowledge base, but she could still use manual entry to make the inevitable adjustments. She also tried Calorie Mama for its “point and shoot” ease of photo analysis, but had to spend considerable time correcting multiple entries.

Another colleague had a different but equally fascinating experience with AI, one centered on nutrition and medication management. He found that AI tools can help identify the best ways to balance dietary needs with prescribed medications. By analyzing data from his personal medication regimen, the system flagged potential adverse food interactions and suggested compatible dietary options. The result was a more comprehensive understanding of how food and medicine interact, which he could then discuss with his doctor — empowering faster, more informed decisions about his health.

These experiences underscore what the data already shows: when technology makes healthy, low-waste choices easier, and visible, we’re far more likely to follow through.

The Bigger Picture: AI and the Future of American Health

The conversation sparked by Robert F. Kennedy, Jr.’s Make America Healthy Again movement has reminded America that nutrition isn’t just personal—it’s national. How we eat affects our health, our economy, and the planet. The truth is, we can’t policy our way into better nutrition alone. We need tools that make healthy eating easier, more intuitive, and more sustainable in real time.

That’s where AI has the power to deliver. Whether it’s guiding better food choices, tailoring diets to our individual biology, or reducing waste in our kitchens, technology can help bridge the gap between what we know and how we live.

If the headlines paint a sobering picture of our current food system, these innovations hint at a hopeful future—one where science, data, and human habits finally align. A future where healthy eating isn’t just a guideline from Washington, but a personalized, everyday experience powered by intelligence—artificial and otherwise.

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Why Diet Quality Matters

Recent studies show that a diet of high-quality, nutritious foods, like the Mediterranean diet, can slash Type 2 diabetes risk. A healthy diet can boost metabolism even without weight loss, and plant-forward meals in midlife can help you age disease-free.

The bottom line? You don’t need to fixate on the number on the scale: what you eat plays a much bigger role in shaping your future health than you may realize.

Dr. Qi Sun, associate professor at Harvard, summarized the long-term impact of healthy eating: “The foods we choose in midlife set the foundation for how well we live decades later.” In other words, your dinner plate today is an investment in your 70-year-old self.

The Weight-Loss Trap

Let’s face it: most people measure the success of a diet – or their lifestyle – by what the bathroom scale says. Unless one is on a GLP-1 drug, weight loss is notoriously hard to achieve and even harder to maintain. This often leaves people discouraged—assuming they’ve failed when the pounds don’t budge.

Losing weight isn’t the entire goal. New research calls for a shift in thinking: the benefits of nutrition. The food you eat can transform your health at the cellular, metabolic, and cognitive levels. The 2025 studies you’ll soon read about weren’t designed for weight loss—they were designed to unlock sustained health and longevity.

Think of it like tending to a garden: you may not see the plants grow taller overnight, but with the right soil, sunlight, and water, they thrive throughout the season—resilient, productive, and full of life.

Study #1: Mediterranean Diet + Lifestyle = 31% Lower Diabetes Risk

A major study published in Annals of Internal Medicine (August 2025) tracked adults at risk for Type 2 diabetes who followed a Mediterranean-style diet rich in vegetables, fruits, olive oil, legumes, nuts, and fish. Researchers found that when combined with calorie reduction, moderate exercise, and weight-loss support, participants lowered their risk of developing Type 2 diabetes by 31% compared to diet alone.

The success of the study was based on blood glucose control, measuring fasting glucose, HbA1c, insulin sensitivity (HOMA-IR), body BMI, blood pressure, and lipid profiles.

Dr. Frank Hu, professor of nutrition and epidemiology at Harvard T.H. Chan School of Public Health, emphasized the importance of synergy, stating that “modest, sustained changes in diet and lifestyle could prevent millions of cases of diabetes worldwide.”

The takeaway? Eating better matters. But pairing diet with physical activity and behavior support multiplies the benefits. Small, consistent adjustments in daily life can help stave off one of the world’s most pressing chronic diseases.

Ensure that your Mediterranean diet also includes high-quality protein, which is essential for muscle maintenance and provides vital nutrients.

You can find more about the importance of proteins and the various types of proteins on our site.

Study #2: Diet Improves Metabolism—Even Without Weight Loss

Another Harvard study, published in June 2025, found that those who did lose weight had better health markers than those who didn’t. “ Each kilogram lost was associated with 1.44% increase in HDL cholesterol, 1.37% in triglycerides, a 2.46% drop in insulin, a 2.79% drop in leptin, and a .49-unit reduction in liver fat, along with reductions in blood pressure and liver enzymes.”

Yet benefits exist for those who have a hard time losing those few pounds. Researchers found that nearly one-third of participants improved key health markers despite not losing a single pound. Markers included increased HDL, decreased triglycerides, lowered insulin levels and leptin, decreased liver fat measure via imaging, decreased liver enzymes based on ALT and AST, which are markers of liver function, decreased blood pressure, and reductions in visceral fat levels—despite not losing a single pound.

Lead author Anat Yaskolka Meir reframed what counts as dietary success: “People who do not lose weight can improve their metabolism and reduce their long-term risk for disease.”

The findings show that you don’t have to lose weight for your body to thank you. Positive shifts in blood sugar control, cholesterol, and even hormonal balance can happen just by changing what you eat.

It’s like switching from cheap fuel to premium gas—even if the car looks the same, the internal systems run more efficiently and break down less often.

Study #3: Plant-Rich Diets Linked to Healthy Aging

The benefits of diet don’t stop with diabetes prevention or metabolic health. They extend across the entire lifespan.

A Nature Medicine study (March 2025) followed more than 105,000 adults over 30 years. The findings: those who ate plant-rich, minimally processed diets had far higher odds of reaching age 70 free from chronic disease, with stronger mental, cognitive, and physical function.

Specifically, people with the highest adherence to healthy eating patterns were twice more likely to age healthily. This was concluded based on the absence of chronic disease markers for cancers, heart disease, and diabetes; and brain imaging assessments that show memory, acuity, and brain aging, improved mobility, strength, and lower fragility scores, as well as healthy eating pattern indexes.

So what did “healthy eating patterns” actually mean in the study? Researchers used established diet-quality scores such as the Healthy Eating Index (HEI) and the Alternative Healthy Eating Index (AHEI).

High scorers consistently ate:

  • A variety of fruits and vegetables (especially leafy greens and colorful produce)
  • Whole grains instead of refined grains
  • Legumes, nuts, and seeds as regular protein and fiber sources
  • Lean proteins like fish and poultry in moderation
  • Healthy fats, especially olive oil and other plant oils

And they consistently limited:

  • Processed meats
  • Sugar-sweetened beverages
  • Highly processed snacks and packaged foods high in sodium, added sugars, or refined starches

In short, the people who aged best weren’t following a fad or restrictive diet—they were eating a balanced, plant-forward, minimally processed diet over decades.

Marketing vs. Reality: Don’t Be Fooled

Diet products are often promoted as quick fixes—low-carb, sugar-free, “metabolism boosting.” But these studies remind us that the science of nutrition isn’t about gimmicks.

An energy drink won’t make up for a good night’s sleep. A weight-loss shake isn’t the same as building a pattern of balanced, whole foods. And weight on the scale doesn’t capture the cellular, metabolic, and cognitive shifts happening inside your body.

We are certainly not saying that losing weight, when necessary, isn’t an important marker of health, but it isn’t the only marker, and shouldn’t be prioritized over other markers like blood work, digestion, good sleep, focus, improved mood, and cognitive clarity.

Practical Consumer Takeaways

  • Don’t obsess over the scale. Track your energy, blood work, digestion, and mood as indicators of success. Be sure to discuss your health markers with your doctor.
  • Aim for incorporating plants. Load your plate with vegetables, fruits, legumes, nuts, and whole grains.
  • Add, don’t subtract. Instead of fixating on what to cut, focus on adding high-quality foods.
  • Pair diet with lifestyle. Even light movement, stress management, and consistent sleep enhance the benefits.
  • Think long-term. Your food choices today shape your risk of chronic disease and quality of life decades from now.

Proteins, fats, carbs—nutrition is a web of essential pieces. But 2025 research reinforces a simple truth: it’s not about dieting down, it’s about eating up—quality, variety, and consistency.

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Sugar: Are All Sweeteners Equal?

From agave nectar and granulated sugar to high fructose corn syrup and molasses, sugar seems to be everywhere and added to everything. Most of us want to cut back on consuming sugar products, but somehow, they still find sneaky ways into many of the foods we eat.

And despite our team’s research on sugar’s connection to chronic diseases, like obesity, heart disease, cancer, and diabetes, we still struggle to reduce our own intake. And who can blame us? It just tastes too good sometimes.

Consider this example: The D2D team’s morning coffee…

I used stevia in my coffee for a long time, but it increased my desire for sweetness throughout the day, so I switched to a few grams of turbinado sugar and found my mid-day sugar cravings reduced.

Another team member carefully monitors glucose levels, relying on a stevia-erythritol product to reduce glucose spikes.

And another member uses a teaspoon of locally-sourced honey. Honey in coffee? Why not, I suppose…

So…which sugar choice is healthiest?  Let’s start with the basics first…

What Is Sugar, Really?

If you ask a chemistry teacher what exactly sugar is, you’d most likely hear these distinct types: monosaccharides, disaccharides, and polysaccharides.

  • Monosaccharides are simple sugars, or single sugar molecules like glucose, fructose, and galactose.
  • Disaccharides and polysaccharides are compound sugars, which are two or more simple sugars being bonded together, like sucrose (glucose + fructose) and lactose (glucose + galactose).

In addition to each type of sugar being distinct in chemical structure, they can also differ in processing, taste, and how your body initially metabolizes it. However, they all provide our bodies with energy to keep moving…but we only need so much fuel. If we consume more sugar than our bodies need, the excess will be stored as fat.

Building with Simple Sugars

Monosaccharides are the building blocks of sugar, with glucose being the primary source of fuel in our bodies.

Glucose: What cells use directly for energy

Most foods in our everyday diet break down into glucose. Because of its simple structure, glucose is quickly metabolized in the body, thus immediately causing blood sugar to spike, giving it the highest glycemic index of 100.

Fructose: Requires the liver to process

Before converting to energy, the liver must first metabolize fructose. Because of this, consuming too much fructose can lead to fat accumulation in the liver, raise triglycerides, and contribute to metabolic issues. Often found naturally in fruits and syrups, fructose has a significantly lower glycemic index of 20, despite being almost twice as sweet as glucose.

Galactose: Found in dairy products

The body converts galactose to glucose or uses it in other metabolic pathways. This lesser sweet monosaccharide isn’t in most public health discussions because it’s generally moderated via dairy consumption.

Basic Compound Sugars: Sucrose & Lactose

Disaccharides and polysaccharides require some digestion because of their more complex molecular structure.

Sucrose: Glucose bonded with fructose

Sucrose must be broken down into glucose and fructose before it’s metabolized in your cells and liver, respectively. It has a glycemic index of 60.

Sucrose is a naturally occurring carbohydrate in many fruits, vegetables, and grains. It’s also in processed products, like granulated sugar refined from sugar canes and/or sugar beets (this includes “raw” sugars, like turbinado and demerara).

Lactose: Glucose bonded with galactose

Naturally found in milk and milk products, lactose requires the lactase enzyme for metabolization. If you suffer from lactose intolerance, you most likely have a lactase deficiency, which results in those unpleasant side effects.

Source: Sugar Nutrition Resource Board

Natural Sugar Syrups

Naturally occurring sugar syrups, like agave nectar, maple syrup, and honey, deliver sweetness without the additional processing of other liquid sweeteners and refined sugars.

Because each syrup has varying ratios of glucose and fructose, they affect the body differently so take note if you have diabetes or other health condition.

Honey

Produced by bees from plant nectar, honey contains antioxidants, small amounts of vitamins and minerals, and even has antimicrobial properties. Because of its balanced composition, honey has a similar glycemic index to table sugar at 60.

Maple Syrup

Minimally processed and derived from tree sap, maple syrup is largely composed of sucrose with a little more fructose than honey, putting it at a glycemic index of 55. Maple syrup also has antioxidants and trace minerals, like zinc and manganese.

Agave Nectar

This nectar is almost fully comprised of fructose, resulting in a slower rise in blood sugar with a glycemic index of 20. The low GI is sometimes thought to make it “better,” but excess fructose carries its own risks of liver stress and high triglycerides.

Other natural syrups, like molasses and rice syrup, are often used in refined sugar products, like brown sugar and pancake syrups, respectively.

Processed Sugar Syrups

Processed sugar syrups are made by breaking down starches into a liquid form of simpler sugars. This process includes filtering, clarifying, and concentrating the liquid. Sometimes, processors add enzymes or acids to adjust sweetness and texture, making the syrups easier to blend, preserve, and use in food manufacturing.

Fruit Juice Concentrate

Removing most of the water from fruit juice through evaporation or freezing creates a thick, syrup-like product to be reconstituted later or used as a sweetener in packaged foods and beverages. It has a glycemic index of anywhere from 40 to 70, depending on the fruit used for the concentrate.

Corn Syrup

It’s derived from corn and is composed mainly of glucose. However, depending on how much processing it undergoes, it can also contain small amounts of other sugars, like maltose. It has a GI of 75.

High Fructose Corn Syrup (HFCS)

This is a very common sweetener in sodas, drinks, and sauces. Most HFCS has a slightly higher fructose level (~55%) than table sugar. Though not as high in fructose as agave nectar, some research finds that its higher fructose content can stress the liver more than pure glucose or even sucrose.

What Research Tells Us

Research continues to prove that no matter the source – honey, cane sugar, HFCS, organic sugars – too much of any of these products can harm your health.

So don’t be fooled into thinking that cane sugar-sweetened Coca Cola is a healthy alternative to its current high fructose corn syrup form, or that small-batch candy made from organic agave nectar is nutritionally superior to its supermarket counterpart.

Interestingly, when scientists compared glucose and fructose, they found the differences aren’t huge under normal eating conditions.

But when diets are high in both fat and sugar, fructose appears to hit the liver harder—raising triglycerides and increasing fat storage.

And health organizations around the globe concur with these findings. The U.S. Dietary Guidelines for Americans recommends less than 10% of our daily calories come from added sugar; and the American Heart Association recommends limiting added sugar to a stringent 6 to 9 teaspoons per day, no matter the sugar’s source.

These limits are set with good intentions given recent findings in added sugar’s myriad ill effects. A 2022 review in Metabolism and Health Impacts of Dietary Sugars pulled together evidence linking high sugar intake with obesity, non-alcoholic fatty liver disease, cardiovascular disease, and type 2 diabetes.

When it comes to natural sweeteners, not all are created equal. Honey and agave syrup are both often marketed as “better” alternatives to refined sugar, but they behave differently in the body.

Honey has antioxidants and seems to support healthier outcomes on several metrics. In contrast, agave nectar has a lower glycemic index but packs in more fructose, which can work against its benefits, if consumed in excess.

The takeaway? Even with natural sweeteners, moderation matters. But when push comes to shove, honey – whether in your coffee or added to your oatmeal – may be the slightly friendlier option.

How can we reduce our sugar intake?

Here are some quick guidelines as to how, what, and when to consume sugars:

  • Understand that all added sugars contribute to caloric load. Overconsuming any sugars – glucose, fructose, honey, corn syrup, and so on – will contribute to weight gain risk, dental issues, insulin resistance, heart disease, and other chronic conditions.
  • Limit overall added sugar intake to recommended amounts. Try to stick with the equivalent of no more than 6 packets (or 6 teaspoons) of sugar a day. For example, a 12-oz. can of Coke has almost 10 teaspoons of sugar, and a 20-oz. bottle of Gatorade has 9 teaspoons.
  • And limit no and low-calorie sweeteners, too. Many of these products have been shown to have harmful effects on our health. Aspartame, saccharine and sucralose can harm our cardiovascular health and gut microbiome, and xylitol and erythritol can negatively affect cognition and blood clotting.
  • Choose whole foods. Fruit, vegetables, and dairy products naturally contain sugar as part of their nutrient profile. Plus, they include all sorts of important nutrients and fiber to improve health and fill you up for longer.
  • When you want sweets, pick higher quality options. Natural options, like honey and maple syrup, tend to have antioxidants and trace nutrients. Plus, they aren’t usually consumed in large, concentrated doses, like processed syrups.
  • Hidden sugars are everywhere! Read the ingredients list, especially in food products like drinks, snacks, cereals, dressings, breads and sauces. Look out for ingredients ending in “-ose” (e.g., maltose, dextrose), and that organic sugar is still sugar.
  • Use flavor-boosting enhancements. Including ingredients like spices like tumeric, citrus, herbs, vinegars and wine to your recipes can help you reduce added sugars without losing taste.
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How Necessary are Electrolytes?

Electrolytes are minerals—like sodium, potassium, magnesium, calcium, chloride, and phosphate—that carry an electric charge when dissolved in bodily fluids.

These charged particles are critical to maintaining fluid balance, enabling nerve signals, and powering muscle contractions, including the heart itself.

Why We Need Electrolytes

Think of electrolytes as traffic signals for your body’s communication network. Without enough signals, nerve impulses stall, muscles falter, and blood flow gets stuck—leading to dehydration despite drinking plenty of fluids.

“Electrolytes are absolutely essential for normal function of nerves and muscles,” says Dr. Lawrence Armstrong, professor emeritus of physiology at the University of Connecticut. “Without them, we simply couldn’t move, think, or keep our hearts beating.”

The American College of Sports Medicine, echoed by experts like dietitian Holley Samuel, RD, sums it up: losing sweat means losing sodium and other minerals. If you only drink plain water, it doesn’t absorb well—your body drains it quickly, making you dehydrated all over again.

However, for most everyday activities, our balanced diets supply enough electrolytes: bananas for potassium, dairy or leafy greens for calcium, nuts and seeds for magnesium, salty foods for sodium.

“For the vast majority of people, water and a balanced diet are more than adequate to maintain electrolyte balance,” says Dr. Benjamin Levine, professor of medicine and cardiology at UT Southwestern. “Sports drinks are heavily marketed but often unnecessary outside of prolonged, intense exercise.”

In short, electrolytes are essential, but sports drinks and powders are often unnecessary unless your body is working really hard or sweating profusely.

How Much Do We Actually Need?

Let’s get specific. For general health, the standard Dietary Reference Intakes recommends:

  • Sodium: Up to 2,300 mg per day (but average diets often exceed this)
    • Careful with sodium! 2 slices of pepperoni pizza = ~2,300 mg
  • Potassium: ~2,600–3,400 mg daily
    • 1 banana + 1 baked potato + 1 cup spinach = ~2,200 mg 
  • Calcium: ~1,000 mg daily
    • 1 cup milk + 1 yogurt + 1 oz cheese = ~800 mg
  • Magnesium: 310–420 mg per day
    • 1 oz almonds + 1 cup beans + 1 cup spinach = ~350–400 mg

For athletes, needs differ. One study notes pre-training hydration should include ~500–600 mL of water or sports beverage 2–3 hours before activity, plus another ~200–300 mL shortly before. During exercise, aim to limit body weight loss to under 2% by matching fluid (and electrolyte) losses.

In endurance sports, sodium loss can skyrocket with intensity.

For example, experts note sodium loss increased by 150% as intensity ramped up in a 2019 cycling study. Sports dietitian Kala Reister recommends 300–600 mg of sodium per hour for intense, hot, or prolonged workouts.

Particularly in hot or prolonged events, these athletes benefit from electrolyte-carbohydrate mixes. A review of hydration science underscores the dual risk of dehydration and overhydration during long-duration workouts—and the pivotal role of fluids with electrolytes.

Personalization is key, too. “Athletes vary dramatically in how much sodium they lose, anywhere from 200 milligrams to over 1,000 milligrams per liter of sweat,” explains Dr. Douglas Casa, CEO of the Korey Stringer Institute at UConn. “That’s why personalized hydration plans are so critical.”

A randomized trial found that hydration plans tailored to sweat rate and sodium loss improved anaerobic performance, cognitive focus, and heart rate recovery—compared to ad lib hydration.

Maltodextrin: The Carby Sidekick

Maltodextrin is a starch-derived carbohydrate, easily dissolved and rapidly converted to glucose, earning a place in everything from baked goods to energy gels. It has a high glycemic index—meaning it spikes blood sugar quickly.

In sports drinks, maltodextrin provides an energy boost. This quick source of fuel is particularly useful in endurance contexts. Maltodextrin also helps improve hydration. In carbohydrate–electrolyte solutions (like Gatorade), maltodextrin enhances water absorption in the gut.

Think of maltodextrin as the “courier” in a postal system—it helps deliver water and electrolytes from your digestive tract into your bloodstream, just like a driver delivering packages to your house. Without the courier, deliveries (hydration) happen, but slower and less reliably.

A study of maltodextrin–fructose beverages showed improved exogenous carbohydrate oxidation and fluid delivery during sustained moderate-intensity exercise, suggesting better fuel and fluid absorption compared to other options.

“Carbohydrate–electrolyte drinks, especially those with maltodextrin, can improve fluid absorption and endurance performance,” notes Dr. Asker Jeukendrup, a leading researcher on sports nutrition. “But they are tools for athletes, not everyday consumers.”

It is important to note that outside of immediate athletic use, maltodextrin is processed by the body just like sugar. It doesn’t always show up under “sugars” on a nutrition label, but it still acts like one in your bloodstream—causing sharp glucose spikes. For those not actively burning through energy (such as endurance athletes mid-race), frequent consumption can contribute to the same metabolic concerns as eating sugary foods.

Marketing vs. Reality—What Consumers Should Know

Electrolyte products have flooded the market with packets promising “instant hydration,” bottles touting exotic mineral blends, “hangover cures,” and more. A SELF article reminds us: electrolyte drinks help rehydrate faster than water alone, but overuse can lead to fluid retention or high blood pressure.

Nor are electrolyte supplements a cure-all. Stanford researchers found they didn’t prevent illness in endurance runners—especially in hot weather—highlighting that factors like overhydration and long training loads were more relevant. And the British Medical Journal emphasizes that non-elite athletes often don’t need sports drinks—and that overconsumption may even be harmful due to sugar and electrolyte excess.

“Overuse of electrolyte supplements can lead to imbalances just as much as underuse,” warns Dr. Tamara Hew-Butler, associate professor of exercise science at Oakland University. “Hyponatremia—dangerously low sodium—can actually result from drinking too much fluid, even if it contains electrolytes.”

Electrolyte supplements are popular even beyond athletics, but most people meet needs via food and water; supplements help in intense activity or fluid loss scenarios—but excess can be harmful, especially for salt-sensitive individuals.

Practical Takeaways for Readers

  • Casual exercise, daily hydration: Water plus a balanced diet is enough.
  • Long, intense, or hot workouts (>1–2 hrs): Use an electrolyte–carbohydrate drink—or at least ingest something with sodium and drink some water. A good starting point is 300–600 mg sodium per hour.
  • Illness with vomiting/diarrhea: Rehydration solutions (like Pedialyte or maltodextrin–electrolyte mixes) are appropriate.
  • Personalized hydration: Measure your sweat rate and sodium loss to tailor fluids to your body’s needs. Sweating through multiple shirts? Dripping at the end of a cardio workout—this may translate into excess water loss and thus a need for higher electrolyte intake.
  • Risks or restrictions: If you have hypertension, kidney issues, or dietary sodium restrictions, consult a healthcare provider before adding electrolyte products.

Electrolytes are non-negotiable for nerve, muscle, and fluid balance, but for most people, everyday diets provide all that’s needed for regular hydration. Supplements and sports drinks can be helpful in specific situations—such as for endurance athletes, excessive sweating, body fluid loss, or during intense activity in hot climates—but they are rarely necessary otherwise.

Research consistently shows that personalized hydration plans, tailored to individual sweat rate and sodium loss, work better than one-size-fits-all guidelines. And while electrolytes are essential, more isn’t always better: overconsumption of sports drinks adds excess sugar and may harm cardiometabolic health.

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Can We ‘Make America’s Children Healthy Again’?

The Trump Administration’s Make America Healthy Again (MAHA) report came out on September 9th to address the plight of America’s children’s health.

The report was specifically tasked with investigating the root causes of childhood chronic diseases and providing a blueprint for a healthier future. Robert F. Kennedy, Jr. led a collaborative undertaking to guide this initiative to solve the severe health crisis in America.

MAHA points out the alarming numbers:

  • 60% of Americans have at least one chronic disease,
  • 25% of children suffer from allergies,
  • 20% of children over 5 years are obese, and
  • 40% of the entire population is either diabetic or prediabetic.

In 2023, U.S. health spending grew 4.4%, significantly outpacing a 2.5% growth in GDP. The surprising twist is that Americans still live shorter lives than people in other wealthy countries, despite pouring more money into the healthcare system.

What are the causes?

The MAHA report indicated four significant drivers for these diseases:

The food American children are eating. 

While the food is safe, it could be healthier by avoiding ultra-processed foods high in added sugars, chemical additives and saturated fats. Moreover, the food doesn’t contain essential micronutrients and dietary fibers.

The report takes a closer look at 70% of branded food products that are ultra-processed. The result of eating too much is a lack of nutrients, increases type 2 diabetes, increased obesity, and potential for inflammation.

American children’s exposure to environmental chemicals. 

Over 40,000 chemicals are registered for use which include pesticides, microplastics, and dioxins are found in the blood and urine of children and pregnant women.

American children’s pervasive technology use. 

Children have gone from active play-based childhood to a sedentary, technology driven lifestyle. The result of inactivity and social media is sadness and hopelessness, little friendships, and depression.

American children are highly medicated. 

It is not working. This is often driven by conflicts of interest in medical research, regulation, and practice.

What’s the solution to Make American Children Healthy Again?

The solution to these issues is to advance critical research, realign incentives and systems to drive health outcomes, including policy reforms, deregulation, and agency restructuring.  It also stresses an increase of public awareness through education campaigns and public-private sector collaboration.

This initiative was not just led by RFK, Jr. It has the footprint of four others in the Trump Administration:

Brooke L. Rollins, U.S. Secretary of Agriculture

  • Champions voluntary industry commitments; provides technical assistance for SNAP reform; focuses on strengthening the American food supply.

Lee Zeldin, EPA Administrator

  • Leads efforts to address environmental exposures like banned pesticides; frames the commission’s work as a family-focused initiative.

Dr. Jay Bhattacharya, NIH Director

  • Views the MAHA Report as a government-wide blueprint; advocates for new, gold-standard scientific research to address chronic disease.

Dr. Marty Makary, FDA Commissioner

  • Believes health care has been “reactive” to chronic disease; provides a nuanced perspective on ultra-processed foods and specific ingredients.

The attention and awareness of the relationship between diet, sleep, exercise, and health is the key to longevity, not to mention going from a healthy childhood to a healthy adulthood.

Stay tuned as Dirt to Dinner releases more information on the key concerns highlighted in this report. We’ll also provide information and insights to improve our health and wellness in these key areas.

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Magnesium: The Mighty Mineral

Magnesium is a multitasking workhorse, working behind the scenes to keep the body running smoothly. In fact, its effects are so encompassing that this mineral participates in over 300 metabolic reactions, everything from metabolizing glucose and muscle health to mood and bone strength.

What makes magnesium so special is its role in cellular activity. Mitochondria is the cell’s energy provider, producing ATP (adenosine triphosphate) to fuel cellular processes. However, magnesium is required for ATP to actually work. Without sufficient levels of magnesium, ATP becomes biologically inactive.

Are You Getting Enough?

Unfortunately, many of us don’t get enough magnesium in our diets: roughly half of Americans fall short of the recommended intake. And the effects of low magnesium can be surprisingly debilitating to our health, including type 2 diabetes, heart disease, osteoporosis, and migraines.

Here is the recommended daily value of magnesium based on our age and gender:

Thinking you might be deficient? Here are some tell-tale signs your body isn’t getting enough magnesium:

  • Muscle cramps and twitches
  • Chronic fatigue
  • Trouble falling or staying asleep
  • Anxiety or feeling “wired but tired”
  • Headaches or migraines
  • Irregular heartbeat
  • Chocolate cravings

Some good news is that you can eat your way toward your ideal magnesium level by adding magnesium-rich foods like green leafy veggies, nuts, seeds, and whole grains to your diet.

However, it’s unlikely foods will provide all the magnesium that you need.

And to complicate matters, various forms of magnesium have different effects on our metabolic functioning. But if you take enough milligrams per day overall, you’re on the right track toward healthy cellular activity and metabolic functioning.

This is where supplements come in: they’re an effective way to help bridge the gap while targeting specific concerns with our body.

Understanding Magnesium Compounds

Each supplement form of magnesium behaves a bit differently in the body, which is why we’re breaking down the main types you see on the shelves at your grocery store via their general benefits.

Let’s start with magnesium’s main benefit…

Digestive Issue Relief

Magnesium Citrate:

Magnesium citrate is among the most popular, because it’s a highly absorbable compound that’s easy on the gut. It’s considered an osmotic laxative, which is a natural way for the body to draw water into the intestines without the cramping sensation, unlike other laxatives.

Other uses include boosting low magnesium levels and helping to lower anxiety, though more research is needed.

Sources: You can enrich your diet in magnesium citrate by combining multiple ingredients like magnesium-rich salmon with citrus fruits. This will give you a head start with about 60mg of magnesium per serving, and hopefully improved regularity. (Here’s a delicious recipe for rosemary & lemon salmon to get you on your way.) As a supplement, magnesium citrate is often taken in tablet or liquid form, typically in doses of 100 to 300mg. Due to its laxative effect, start with a low dose and increase as needed.

Magnesium Lactate:

Magnesium lactate is gentle on the stomach and well absorbed, so it’s a good option for people who can’t tolerate other supplements or need higher doses for chronic constipation. Other uses indicate it might help promote a feeling of calm and relaxation, but evidence is limited.

Sources: Magnesium lactate also isn’t found in a particular food, but is used as a food additive in flours and dairy products to fortify foods and regulate acidity. Lactic acid alone is naturally found in fermented foods and some cured meats, so some soy-glazed almonds can provide about 80mg of magnesium lactate.

As a supplement, magnesium lactate is often available in capsule form, with dosages from 80 to 300mg.

Magnesium Oxide:

Magnesium oxide can relieve heartburn and indigestion, and its laxative effect is useful for constipation. Though some people use it to increase magnesium levels, it’s poorly absorbed in the body, making it less effective than magnesium citrate and other magnesium compounds.

Other uses include helping to relieve migraines and reducing high blood pressure. For example, 500 mg daily has been shown to help reduce migraine frequency and lower blood pressure, a finding replicated in small studies.

Sources: Magnesium oxide can only be found in supplement tablets. For constipation, the recommended dosage is 500 mg tablets, taken 2 to 4 times daily, accompanied by plenty of water. Because magnesium oxide can cause loose stools, it’s best to start with a smaller dose.

Boosting Magnesium Levels

Magnesium Chloride:

Magnesium chloride is highly bioavailable and dissolves easily in water. Because of its water solubility, it’s mainly used to raise magnesium levels to recommended levels.

Like other forms of magnesium, other uses include easing constipation or indigestion issues. It’s also common in salt baths to soothe muscles (similar to Epsom salts, or magnesium sulfate), though evidence of skin absorption is limited.

Sources: Since chloride comes from table salt and seawater, you can pair it with some seasoned bitter greens at 75mg, or roasted and salted pumpkin seeds at 150mg. But the most common way to absorb magnesium chloride is via tablets or liquids. Typical doses have 100–300 mg of magnesium.

Magnesium Malate:

Magnesium malate combines magnesium with malic acid. It’s highly bioavailable, making it a quicker fix to correct low magnesium levels than other magnesium compounds, like magnesium oxide.

Other uses include helping to relieve chronic fatigue or fibromyalgia symptoms, but more research is needed. Also, small studies hint it may help with muscle pain and tiredness. This compound also has a mild laxative effect.

Sources: Typical supplements range from 100 mg to 500 mg and can be tolerated up to twice daily without issue. While magnesium malate itself isn’t in foods, malic acid is abundant in fruits like apples and grapes. So consider making a marinated kale, apple, and almond salad, which will naturally provide 125mg of magnesium to your diet.

Brain, Sleep & Emotional Health

Magnesium L-Threonate:

Magnesium L-threonate has been shown to increase magnesium levels in brain cells, which, in turn, supports cognitive function and mood. Reported benefits include improved memory and learning, and relief from mild depression and age-related memory loss.

Sources: Magnesium L-threonate is a synthetic compound derived from vitamin C metabolism (threonic acid). Typical supplements range from 1,000 to 2,000mg, which seems high but yields only 60 to 120 mg of magnesium. Most people prefer taking it in the evening to support sleep and memory.

Magnesium Glycinate:

Magnesium is paired with glycine, a calming amino acid that’s highly absorbable and gentle on our digestive system. Magnesium glycinate is popular for its established relaxation benefits, with studies showing that it can aid in reducing anxiety and improving mood and sleep quality. It’s a good general-purpose supplement when you want magnesium plus a bit of extra calm.

Sources: Glycine is found in protein-rich foods like fish, meat, dairy, and legumes, foods that also tend to have adequate magnesium counts. For supplemental dosing, it’s most widely available in 200 to 400mg capsules. Because it’s so gentle, many people take it nightly to help with their sleep.

Cardiovascular health

Magnesium taurate:

Research on magnesium taurate suggests both magnesium and taurine, an amino acid, support healthy blood sugar and blood pressure levels. Animal studies showed magnesium taurate significantly lowered high blood pressure. Though human data is limited, this form is also touted for promoting heart health.

Sources: Taurine is found in animal proteins, especially in meat and seafood. By eating lean meats, fish, and dairy, you can support your taurine intake. You can couple that with magnesium-rich foods to boost its effects. For supplements, a typical dose is 1,000–2,000 mg of magnesium taurate per day, which provides about 250mg of magnesium.

Crib Notes on Magnesium

Indisputably, we all need enough magnesium in our diets to support the proper functioning of our bodies. For my needs, I find magnesium L-threonate and magnesium glycinate to work well with my diet and health goals for reducing brain fog and getting better sleep. With supplements and eating foods like salmon, lentils, and eggs, I can easily reach my essential magnesium needs of 320mg a day.

But the choice of which magnesium form is yours and your healthcare provider’s decision to make. And here’s a tip: if your stomach or digestive system is sensitive, consider reducing your overall magnesium intake or trying gentler forms like magnesium lactate or glycinate.

Keep these points in mind as you make your supplement selection, but be sure to consume lots of magnesium-rich foods, too.

  • Promote digestive regularity with magnesium citrate or lactate
  • Effectively raise low magnesium levels with magnesium chloride or malate
  • Support heart and blood sugar health with magnesium taurate
  • Target the brain and memory with magnesium L-threonate
  • Reduce anxiety and improve sleep with magnesium glycinate
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Do Magic Mushrooms Prevent Aging?

A groundbreaking study in Nature’s npj Aging Journal (July 2025), just made waves by showing that psilocybin, the psychedelic compound in “magic mushrooms,” might extend our lifespan, as shown in its mice subjects. The findings are bold enough to have some calling psilocybin a potential “geroprotective agent”—a compound that could slow aging at the cellular level.

Mushrooms are gaining traction everywhere.

But before you swap your salmon and spinach for psychedelic microdoses, here are four things that research on the benefits of psilocybin reveals—and why, for now, your best anti-aging prescription may still be on your plate.

1. Psilocybin’s Big Anti-Aging Breakthrough

The July 2025 study marks the first time psilocybin’s anti-aging effects were tested at both the cellular and organism level.

The Results That Stunned Researchers:

  • In human cells: Fibroblasts, cells that connect other tissues or organs in the body, treated with psilocin (the active metabolite of psilocybin) lived up to 57% longer. Furthermore, markers of cellular aging dropped significantly, including the preservation of telomeres—the DNA “shoelace caps” that protect chromosomes.
  • In aged mice (~60 human years): Monthly 5-15mg/kg doses of psilocybin boosted 10‑month survival rates to 80% compared to 50% in untreated controls. The mice lived 30% longer, had less oxidative stress, improved DNA repair, and experienced longer telomeres (protection of chromosomes from deterioration). Even physical signs of aging—graying fur, hair loss, slowed mobility—improved.

These results can be explained by psilocybin’s several mechanisms of action.

In particular, this compound appears to activate serotonin receptors found on nearly all cell types—not just in the brain. It may also switch on SIRT1, often referred to as the “longevity gene,” reduce oxidative stress by boosting the antioxidant pathway Nrf2 while dialing down Nox4, a major source of damaging free radicals, and support DNA repair by reducing GADD45a expression.

Expert Take

As the below researchers can attest, the excitement surrounding psilocybin’s effect on longevity is palpable. However, human trials are still years away. Additionally, these effects were observed at high, intermittent doses, not at microdosing levels.

But its potential for long-term human health cannot be underestimated:

“Psilocybin appears to slow the ‘wear and tear’ that accompanies aging. Mice and cells are healthier and live significantly longer…

‘Most cells in the body express serotonin receptors, and this study opens a new frontier for how psilocybin could influence systemic aging processes, particularly when administered later in life.”

– Dr. Louise Hecker, senior study author, Emory University

2. Microdosing: More Mirage than Miracle

Psilocybin microdosing is the practice of taking trace amounts of the chemical compound, as opposed to larger doses taken for the anti-aging study.

Microdosing, a trend that really took hold during the lock-down days of Covid, is one of Silicon Valley’s favorite “biohacks” for creativity and focus. However, the evidence for mental clarity remains underwhelming.

What the Studies Show

  • A 2022 double-blind trial at Maastricht University found no measurable cognitive or creativity gains despite participants reporting improved mood and focus.
  • A 2024 systematic review concluded that most reported benefits are expectation-driven, not biological.

Expert Take

“It may only work in some people and not in other people, so it makes it hard for us to measure it under laboratory conditions” states Dr. Harriet de Wit of University of Chicago.

3. Functional Mushrooms: Helpful, but Not Revolutionary

Non-psychedelic mushrooms like lion’s mane get plenty of attention for brain health. A 2023 placebo-controlled study showed that 1.8 grams per day improved cognitive response time and reduced stress after four weeks.

But experts caution these effects are modest and unlikely to dramatically alter aging or brain health. Think of lion’s mane as a “supporting actor,” not the star.

4. Food: The Evergreen Anti-Aging MVP

While psilocybin research is exciting, decades of nutrition science still make diet your most proven mental and metabolic upgrade.

The MIND Diet Advantage

A cohort of nearly 93,000 adults found that:

  • Strict adherence to the MIND diet (Mediterranean + DASH) lowered dementia risk by 9%.
  • Improving adherence over time dropped risk by up to 25%.

Unlike isolated supplements, whole foods deliver nutrients in combinations your body evolved to use.

To paraphrase the findings of Dr. Russell Sawyer in the REGARDS cognitive study:

Your salad is still beating psilocybin by decades. The most powerful anti-aging tools are still on your plate. 

The Science of Food-Driven Cognitive Support

Psilocybin’s early research is thrilling, but decades of nutrition science already show that certain whole foods can influence many of the same biological pathways linked to brain health, mental clarity, and even slower cognitive aging.

Here’s the science behind key foods—and why they work:

Fatty Fish (Salmon, Mackerel, Sardines)

Key Compounds: EPA and DHA omega‑3 fatty acids

Leafy Greens (Spinach, Kale, Swiss Chard)

Key Compounds: Folate, vitamin K1, lutein, and nitrates

  • How They Work:
    • Folate and B vitamins reduce homocysteine, an amino acid linked to neurodegeneration when elevated.
    • Vitamin K1 supports sphingolipid synthesis, a key component of neuronal membranes.
    • Lutein accumulates in brain tissue, where it acts as an antioxidant, protecting neurons from oxidative stress.
    • Dietary nitrates enhance cerebral blood flow by boosting nitric oxide production, improving oxygen and nutrient delivery to brain tissue. In the Rush University MIND diet study, 1–2 servings of greens per day made participants cognitively 11 years “younger” than those who rarely ate them.

Berries (Blueberries, Blackberries, Strawberries)

Key Compounds: Anthocyanins and other polyphenols

  • How They Work:
    • Polyphenols activate the Nrf2 antioxidant pathway (the same one psilocybin influenced in the aging study), reducing oxidative stress and inflammation.
    • They modulate gut microbiota, increasing short-chain fatty acids that cross the blood-brain barrier and regulate neuroinflammation.
    • Some anthocyanins can cross into brain tissue directly, improving neuronal signaling and memory formation in the hippocampus. Clinical trials show 12 weeks of daily blueberry supplementation improves delayed recall and executive function in older adults.

Nuts & Seeds (Walnuts, Flaxseed, Pumpkin Seeds)

Key Compounds: Alpha-linolenic acid (ALA), magnesium, and polyphenols

  • How They Work:
    • ALA (a plant omega‑3) converts in small amounts to EPA/DHA, providing mild anti-inflammatory benefits.
    • Magnesium regulates NMDA receptor activity, crucial for synaptic plasticity and learning.
    • Walnuts, in particular, contain polyphenols that suppress oxidative stress in brain tissue. High nut consumption (5+ servings/week) in the PREDIMED trial correlated with better memory and slower cognitive decline.

Fermented & Fiber-rich Foods (Kefir, Yogurt, Lentils, Whole Grains)

Key Compounds: Prebiotic fibers and probiotic bacteria

  • How They Work:
    • Fibers feed beneficial gut bacteria, increasing production of short-chain fatty acids (SCFAs) like butyrate, which have anti-inflammatory effects in the brain. Clinical studies link higher SCFA levels with better cognitive flexibility and lower risk of age-related cognitive impairment.
    • Gut microbes influence serotonin synthesis—90% of serotonin is produced in the gut—and modulate the gut-brain axis.

Dark Chocolate & Green Tea

Key Compounds: Flavanols and L-theanine

  • How They Work:
    • Flavanols enhance cerebral blood flow and support BDNF expression.
    • L-theanine modulates alpha brain waves, promoting a calm yet alert mental state—similar to meditation. [HP2]

Why This Matters

Many of these mechanisms—lowering oxidative stress, supporting BDNF, preserving membrane integrity, and even activating Nrf2—mirror the pathways psilocybin is now being investigated for. But unlike psilocybin, which is still experimental, these foods have decades of human data supporting their safety and effectiveness.

Until we have a better picture of psilocybin’s benefits, here are some things you can do now and what to watch for as the research progresses:

Do Now

Watch for Later
Eat a plant-diverse, whole-food MIND-style diet Follow human clinical trials on psilocybin geroprotection
Include oily fish, nuts, colorful fruits & vegetables Look for studies testing safe dosing & timing protocols
Manage sleep, stress & exercise—diet works best with lifestyle habits Avoid microdosing as an “anti-aging” strategy

As Dr. Hecker herself stressed, “Translating these results to human therapies will take years of careful research. For now, lifestyle still matters more than any single compound.”

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How Food Affects Your Hormones

Hormones are chemical messengers that quietly dictate everything from how well you sleep to how alert you feel, how easily you burn fat, and even how long you live. What you eat every day isn’t just fuel—it’s instruction.

For instance, you feel fine in the morning, but by 3 pm, you’re crashing. You’re not really hungry, but you’re reaching for a snack or another coffee to push through. Your brain says you need energy, but what you actually need is better instructions for your hormones.

As Dr. Peter Attia says, “You can’t supplement or out-exercise your way out of a bad diet.”

And increasingly, science is showing: you can’t out-hack your hormones, either.

But many of us may be accidentally sending our hormones the wrong instructions. According to the CDC, over 1 in 3 American adults are already insulin resistant — many without knowing it.

Meanwhile, rates of metabolic dysfunction, hormonal imbalances, and fertility struggles are rising sharply even in people who appear outwardly healthy.

As Dr. Robert Lustig, pediatric endocrinologist and author of Metabolical, puts it:
“It’s not about calories in, calories out. It’s about hormones. Fix the hormones, and the weight takes care of itself.”

Hormone-Food Feedback Loop

Think of your hormones like text messages from your brain and organs: fast, direct, and highly responsive. The food you eat is the keyboard. Every bite is a message you send.

Consider this situation: Emily is a busy professional in her 30s, works out regularly, has a normal BMI and tries to “eat clean.” But her day starts with coffee on an empty stomach, she grabs a protein bar for lunch between meetings, and finishes her day with late-night takeout after working late.

She struggles with energy crashes, mood swings, and creeping anxiety. Her doctor says her labs are “normal.” But her hormones tell a different story: erratic cortisol, early insulin resistance, and disrupted hunger signaling.

Emily’s eating habits are probably not too dissimilar from many of ours. In fact, today’s food landscape is actively working against your hormones:

  • Over 70% of U.S. calories now come from foods that don’t fortify our bodies (BMJ Global Health, 2024).
  • The average American eats 17 times per day if you count “micro-snacks” (NIH observational data).
  • Stress, remote work patterns, and social media culture promote irregular eating windows.

As Dr. Rhonda Patrick notes: “We’ve never lived in a more hormone-hostile environment, where hyper-palatable foods and chronic stress are normalized. Diet may be our last controllable lever.

When you eat, your body launches a hormonal cascade. Insulin rises to shuttle glucose into cells. Leptin and ghrelin toggle your sense of fullness and hunger. Cortisol and dopamine modulate your energy and mood. Over time, the quality and timing of your meals shape how these signals behave—and whether they begin to misfire.

Dr. Andrew Huberman describes it like this:

“Food is one of the most powerful levers we have over our brain’s reward systems. When you eat processed sugar, you’re essentially pulling the dopamine slot machine — again and again.”

Hormone #1: Insulin as Gatekeeper of Energy

Produced by the pancreas, it responds to carbohydrates by clearing sugar from the blood and directing it to be stored or used for energy.

But here’s the catch: chronically high insulin — often the result of frequent snacking, sugary breakfasts, and late-night carbs — can lead to insulin resistance. This is when the body stops responding effectively to insulin.

This contributes to everything from weight gain and fatigue to prediabetes and Polycystic Ovarian Syndrome.

Insulin is like a delivery truck. If you keep sending too many packages to your cells too often, they stop answering the door. The boxes pile up, but in your bloodstream.

Peter Attia calls insulin resistance “the most underappreciated threat to long-term health,” noting that its effects ripple out into cardiovascular disease, cognitive decline, and even cancer risk.

Nutrition Strategy:

  • Prioritize whole foods rich in fiber, protein, and healthy fats.
  • Reduce meal frequency (avoid constant grazing).
  • Time carbohydrates earlier in the day to support circadian rhythms.
  • Eat only 24 grams for women and 36 for men of sugar a day.

Hormone #2: Leptin and Ghrelin as Satiety Detectors

Leptin tells your brain you’re full. Ghrelin tells it you’re hungry. Ideally, they operate like a thermostat. But processed foods—especially those loaded with sugar and refined carbs—can blunt leptin’s signals and keep ghrelin artificially elevated.

It’s like having a broken thermostat that keeps telling your house it’s freezing — even in summer. Your brain thinks you need more energy, so you keep eating.

Dr. David Ludwig of Harvard explains: “Highly processed carbohydrates hijack the body’s natural satiety systems, making it much harder to regulate intake—even at a healthy weight.” Huberman adds that poor sleep further disrupts ghrelin: “When you’re sleep-deprived, your brain literally tells you to eat more — and specifically craves sugar and highly palatable foods.”

Nutrition Strategy:

  • Focus on protein-forward meals (~30g per meal).
  • Eat real, unprocessed foods that naturally activate fullness signals.
  • Avoid foods that don’t fortify your body, which can override these hormones.

Hormone #3: Cortisol as the Stress Trigger

The role of cortisol in the body. It is hormone Released in response to stress and low blood-glucose concentration. Human endocrine system Stock Vector Image & Art - Alamy

Cortisol helps regulate blood sugar during stress.

But when stress is chronic — and combined with erratic eating patterns — cortisol becomes a hormonal arsonist, destabilizing energy, mood, and fat storage.

Huberman recommends anchoring cortisol by eating a protein-based breakfast within 30-60 minutes of waking.

He states that “early protein intake signals safety to the nervous system. It’s one of the most underrated ways to stabilize mood and focus throughout the day.”

Cortisol is like your home’s fire alarm. It’s essential in an emergency—but if it keeps going off, the system becomes desensitized, and damage builds up quietly.

Nutrition Strategy:

  • Front-load protein early in the day.
  • Limit caffeine on an empty stomach.
  • Pair stress management (light exposure, breathwork) with consistent meals.

How Does Your Body Feel?

If you’re worried you might be negatively impacting your hormonal health via your diet, consider the below, and if you check two or more or these, your body might be sending you warning signals that your diet isn’t giving it clear instructions:

Do any of these sound familiar?

  • You hit an energy wall most afternoons
  • You crave sugar, salty snacks, or caffeine to “push through”
  • You feel full but still hungry after meals
  • You wake up wired, anxious, or not fully rested
  • You feel foggy or irritable after carb-heavy meals
  • Your weight feels harder to manage, even with effort

Why this Matters Now More Than Ever

Every bite you take sends a message. Is it one of clarity, balance, and support? Or one of chaos and confusion? Reframing meals not just as fuel—but as conversations with your hormones—can change the game. But before altering your diet, consult with your doctor as there may be other concerns that need to be addressed first.

Because as both Attia and Huberman would argue, no supplement, wearable, or ‘hack’ will outperform the basic, consistent signals you send your body every day.

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Can we trust TikTok with our health?

As someone starting their “mom” journey in the early 2010s, I recall several resources in my arsenal at all times: my son’s pediatrician, Dr. Karp’s book, “The Happiest Toddler on the Block”, and – of course – Google. Those ad hoc searches led me down some pretty interesting paths, many of which ended at “mommy blogs” at that time.

Often buffeted with lovely recipes that skillfully hide veggies into rich, decadent desserts and colorful snacks, these sites provided many answers to my health-related questions. However, these answers were often overly complicated, counterintuitive, and sometimes just downright wrong.

For instance, having my kid eat sugar-laden yogurt won’t make him like fruits more—it’ll make him scream like a banshee until I give him some sickly sweet treat. That overly optimistic brownie batter mixed with “secret” avocados and bananas will end up flung across the room—guaranteed.

The Evolution of Health (Mis)information

Today, we’re looking to different sources for information in seconds. Yes, we still have those mom blogs to refer to, as well as Reddit and other sites providing anecdotal advice, but most of us are now led to newer channels in our pursuit for knowledge – social media.

Whether through friends, family, or our own enjoyment, social media – TikTok, in particular – is rapidly becoming the leading source for news, trends…and seemingly everything else. In fact, 2025 is the first recorded year of Americans accessing news via social media and video networks more than TV news and news websites/apps (see above chart).

And for TikTok alone, one in five adults gets their news here – a staggering clip from just 3% back in 2020. But where TikTok really excels in terms of views and viral spread is in the personal health space.

From “soupifying” your meals to embracing a meat-only diet, the platform is shaping how millions of us think about food and health as it relates to our bodies and our families’ overall well-being.

So, which trends make sense, and which ones should we scroll past? And how can we tell the difference? Here’s a breakdown of some recent TikTok health trends, what some related studies have shown, and what experts recommend.

We also included some tips to increase our odds of listening to those who actually know our food system and how to better navigate through the muck.

Water-Based Cooking

Here’s a “throwback” trend that’s been around since man’s introduction to fire: cooking everything with water—specifically boiling, steaming, and poaching. Influencers are calling it a “hack” for retaining nutrients, ageing backward, and clarifying skin. Others are just calling it “soup”.

While the idea isn’t anything new, it’s not wrong. Water-based methods like steaming can help preserve delicate nutrients like vitamin C and B vitamins. A study in the Journal of Food Science found that steaming retained more antioxidants than microwaving or boiling.

Furthermore, a study in Cell Reports Medicine stated that boiling and steaming improved lipid profiles and reduced advanced glycation end products, a biomarker for accelerated aging and chronic diseases.

The Carnivore Diet

Though this diet may sound revolutionary, it’s just another iteration of the ever-evolving low-carb trend…just with a lot of meat. This extreme, anti-vegan eating plan, popularized by some influencers and even public figures, includes consuming only animal products, with some also eating fish, eggs, select full-fat dairy products, and organ meats.

Advocates claim it reduces inflammation, improves mental clarity, and helps manage glucose levels, and promotes weight loss. However, the reported benefits of this diet are more anecdotal than clinical. In fact, multiple studies cite the dangers of this diet, including increased risk of heart disease and certain cancers, as well as digestive and kidney problems.

While an elimination diet of sorts may offer short-term symptom relief for autoimmune or gut conditions, most experts warn that the carnivore diet is unsustainable, as it lacks fiber, vitamin C, plant antioxidants, and other key elements for long-term health.

The Balkan Breakfast

This Mediterranean-style meal trend features fresh items like cucumbers, tomatoes, feta cheese, sourdough, eggs, and pickled veggies, all displayed charcuterie-style to start your day.

This trend is rooted in Balkan and Eastern European tradition, and TikTok health influencers praise it for being fresh, hearty, and colorful.

Though putting together such a spread takes some time, there’s good reason to go ahead with this trend. Nutrition experts love it: it’s high in fiber, healthy fats, and protein, and supports gut health. The Mediterranean Diet is one of the most researched and respected eating patterns for heart and metabolic health, and the Balkan breakfast fits right in.

Now to get the kids to love feta and pickled cauliflower…that’s a different article for another time.

Embracing Old Timey Food Habits

Yet another throwback trend, popular influencers are embracing old-school food like beef tallow and raw dairy products, and forsaking seed oils. Many believe living like we’re in pre-industrial times (sans TikTok, smartphones, and halo lamps, of course) restores gut health, promotes longevity, and reduces chronic disease.

But here’s the thing: we stopped using beef tallow and unpasteurized milk for good reason. Despite public figures and other advocates touting its benefits, consuming these products pose serious adverse health issues.

For instance, high consumption of saturated fats like beef tallow – which we cover in-depth here – are associated with increased rates of ischemic heart disease and all-cause mortality, even when accounting for lifestyle differences. Using seed oils, though under intense scrutiny among this influencer crowd, and other polyunsaturated fats offer better health outcomes when used in moderation.

Still want to stick with raw milk? Let’s not forget why pasteurization existed in the first place: to kill potentially deadly pathogens, such as listeria, E. coli, salmonella, and the highly-pathogenic avian flu. Hundreds of reported outbreaks have been attributed to raw dairy, so consider this the next time you visit your farmer’s market.

“Nature’s Ozempic”

TikTokers are hunting for the “all natural” alternatives to GLP-1 weight loss meds like Ozempic—turning to home remedies like apple cider vinegar, berberine, and olive oil.

Yes, ACV can slightly lower post-meal blood sugar, and berberine – a compound found in select plants, like goldenseal and barberry –  shows promise in blood sugar regulation, but neither of these compounds mimic GLP-1 drugs. And while olive oil is indeed a healthy fat, drinking shots of it won’t cause weight loss unless they’re part of a larger lifestyle change.

And it makes sense why these alternatives don’t work the same as Ozempic: the active compound in these drugs is derived from lizard venom, after all…not something you often find at your local health store. Though these may support metabolic health, they’re no magical concoction.

High-Protein Everything

The TikTok health community is obsessed with protein-rich foods, with many creators demonstrating how to “protein-ify” meals to stay fuller longer, reduce carb intake, and support workouts.

Some creators specialize in finding ways to enrich their child’s diet with added protein, such as mixing protein powder into smoothies, adding egg whites into their favorite mac & cheese recipe, and making “chicken chips” for a snack.

Experts generally agree that most people, especially women and older adults, don’t get enough protein, which is critical for muscle development, metabolism, and satiety. Aim for at least 1g protein per 1kg of body weight.

Children’s protein needs are easier to achieve and most likely already established in their diet. In fact, consuming too much protein can hurt their kidneys, liver, and digestive system. It can also lead to weight gain, since any unused protein converts to fat.

And no matter the age, be aware of overly processed protein snacks and products filled with too much sugar or low-quality ingredients.

Sifting Through The Junk

There’s no doubting that TikTok is shaping how people eat and think about wellness, whether for better or worse.

Some of the most viral trends are rooted in solid research. So how do we separate the sizzle from the substance?

Here are a few tips and a helpful checklist for when you’re in doubt:

Follow credible creators

Look for medical credentials, like RD, RDN, MD, PhD; seek out those who cite studies in medical journals and verified professionals.

Here are some credible experts we like who mythbust common health and nutrition misconceptions with research-backed studies:

Conduct a quick internet search

Search key facts or claims outside TikTok, which often directs you to echo chambers of like-minded thinking. If no reputable news outlet or scientific journal has reported it, it’s likely false or exaggerated.

Check the comments

Smart users often fact-check creators in the comments. Look for debates, citations, or corrections.

Reverse image or video search

For shocking clips, use Google Images or InVID to trace the source.

Look for sensationalism

If it sounds too dramatic, too perfect, or too scary to be true, it probably is. Emotional manipulation is a red flag. Credible creators avoid extreme statements and miracle claims.

Cross-check with fact-checking sites

Use Snopes, AP Fact Check, or Media Bias/Fact Check to confirm viral claims.

Consider the company’s intentions

For most social media platforms, sensationalism leads to views, and views lead to increased profits for the parent company. And check on the company’s location, too. Though TikTok operates on U.S. servers, its Chinese parent company, ByteDance, raises serious concerns regarding data security practices and government intent for collecting data from its 2 billion users.

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Functional Snacks: Turning Junk into Wellness

Just last week, I found myself in front of the protein bar aisle—usually a quick grab-and-go moment—but this time, I paused. The shelves were bursting with options promising everything from sharper focus to gut support to better mood. Words like “nootropics,” “adaptogens,” “probiotic-rich,” and “mood boosting” weren’t just marketing fluff—they felt like an invitation. Suddenly, I wasn’t just picking out a snack—I was choosing how I wanted to feel.

The line between snack and supplement has officially blurred, and honestly? It’s thrilling. For the first time, grabbing a mid-day bite feels less like a compromise and more like a small act of self-care.

The Bigger Shift: Snacks with a Mission

For decades, some of the biggest players in food have faced criticism for fueling America’s addiction to ultra-processed, sugar-laden, sodium-packed snacks. But here’s what’s quietly happening behind the scenes: many of these same companies are reimagining what snack time could look like—and using their scale, research power, and global reach to do it.

From customizable hydration pods to gut-boosting popcorn, the new face of “junk food” isn’t about guilt—it’s about function. And for millions of people looking to make small but meaningful changes to their health, this is exactly the kind of shift we’ve been waiting for.

Consumers are no longer eating just to curb cravings—they’re seeking foods that contribute to better sleep, clearer focus, reduced stress, and long-term wellness. According to Mintel, 43% of Americans want food that supports both mental and physical health.  And now, GLP-1 users crave healthy foods more than before they were on the weight loss drug.

This demand is changing everything:

  • Product Design: Expect more products engineered for mood, immunity, energy, protein, and sleep.
  • Personalization: Smart bottles, wearable-connected apps, and AI-driven snack suggestions are just the beginning.
  • Mainstream Accessibility: Functional food isn’t just for health food stores—it’s in big box chains, vending machines, and drive-throughs.

From Candy to Clean: Hershey’s Strategic Shift

Once a symbol of sweet indulgence, The Hershey Company is now leading a transformation.

Its partnership with nutrient delivery startup VitaKey marks a turning point—not just making snacks taste good, but making them do good, too. Think probiotics, vitamins, and minerals that actually survive processing and deliver benefits where it counts.

Hershey’s acquisition of LesserEvil, the better-for-you popcorn brand made with organic ingredients and healthy fats, sends a clear message: consumers want more from their snacks—and Big Food is listening.

“We are responding to the fact that health and wellness has distinct consumer needs. You can see that with our portfolio, with areas that have protein, areas that are zero sugar, etc.”

— Michele Buck, CEO of Hershey

PepsiCo’s Personalized Playbook

PepsiCo, long associated with soda and chips, is pivoting in bold new ways. Its Gatorade Gx system, which personalizes hydration pods to fit your workout needs, taps into the growing trend of functional personalization—meeting people where they are in their wellness journey.

“At PepsiCo, innovation is a driver for everything we do,” said CEO Ramon Laguarta. “That’s why I’m excited about the launch of new Gatorade innovations—the improved Gx app, Smart Gx Bottle and Gatorade Gummies.”

From prebiotic chips to nootropic drinks, PepsiCo is designing snacks and beverages that support hydration, cognition, recovery, and more. It’s a reflection of what consumers have been asking for: not less food, but better food.

Functional Food Movement Powered by Scale

These are not isolated moves. Major brands across the food landscape are channeling resources into rethinking convenience foods—not just for profit, but because consumer demand is clear. People want snacks that support physical and mental health, without sacrificing taste or convenience.

  • General Mills has teamed up with GoodBelly to infuse cereals and yogurts with probiotics—bringing gut health to breakfast tables everywhere.
  • Kraft Heinz launched NotMac&Cheese, a plant-based twist on its iconic comfort food.
  • Nestlé’s nesQino lets users blend personalized smoothies and teas packed with freeze-dried functional ingredients.
  • Unilever’s Hellmann’s Vegan offers a plant-based mayo that’s earned praise even from longtime traditionalists.

These companies are not just following a trend—they’re helping shape it.

With the ability to reach millions of homes, school cafeterias, vending machines, and gas station shelves, Big Food’s role is not just influential—it’s essential.

How to Tell If a Functional Snack Is Legit

With all these new products claiming to support brain function, immunity, or mood, it’s fair to wonder: how do we know what’s real?

Fortunately, the science behind many of these ingredients is catching up fast. Some of these added ingredients include:

  • Adaptogens like ashwagandha have been shown in studies to reduce stress
  • Probiotics play a clear role in digestive and immune health
  • Nootropics like L-theanine can enhance focus and calm

But not all claims are created equal.

Before you toss that “brain-boosting” bar or “immunity-enhancing” soda into your cart, take a moment to turn over the package to carefully examine its nutrition facts and ingredients.

Here’s what to look for:

  • Look for named, science-backed ingredients: Adaptogens, nootropics, probiotics like Lactobacillus or Bifidobacterium, and nutrients like magnesium or vitamin D are common—but should be clearly listed, not hidden behind terms like “natural blend” or “proprietary mix.”
  • Check for real amounts: Functional ingredients should list their quantity, such as “250mg L-theanine” or “1 billion CFUs of probiotics.” Vague claims without dosages may be more about marketing than actual benefit.
  • Watch ingredient order: If the active ingredient is at the end of a long list—especially after things like flavorings or preservatives—it’s likely included in tiny amounts. Also, look for the sugar, saturated fat and sodium content.  Just because it has nutrients, if there is sugar it will contradict the benefits.
  • Seek transparency and third-party certifications: Look for labels like NSF Certified or Informed Choice. These signal quality and accountability.
  • Ignore the hype on the front: Turn the package over. The nutrition facts and ingredient list tell you far more than flashy slogans ever will.
  • And most importantly, trust, but verify: Big Food may be changing, but consumers are more educated than ever—and these companies know it. The more informed you are, the more you reward brands that are doing this right.

Big Food, Big Impact: A Path Toward Public Health

Let’s be honest: small wellness startups have done a lot to push the health food movement forward. But when it comes to reaching scale—especially in places where chronic illness and obesity are rampant—it takes the distribution power of the biggest companies in the world.

In the U.S., over 42% of adults live with obesity, and chronic illnesses tied to poor diet cost the economy $1.1 trillion annually, according to the CDC.

When companies like Kraft, Nestlé, or PepsiCo commit to reformulating their products to reduce sodium, sugar, and processed fats—while adding functional benefits—they’re not just chasing trends. They’re addressing real, systemic health problems at scale.

Final Bite: Big Food’s Wellness Rebrand Is Just Beginning

A few years ago, the idea of healthy, functional snacks from soda giants or candy companies might’ve seemed laughable. But now? It’s not only happening—it’s reshaping what wellness looks like for everyday consumers.

Lu Ann Williams, Global Insights Director at Innova Market Insights, puts it best:

“Consumers expect more from their food.

They want it to taste great but also work for them—whether that means more energy, better sleep, or improved digestion.”

And who better to answer that call than the companies that already feed the world?

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Transcript: The Curious Comeback of Beef Tallow

 

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You know, it’s kind of wild how things cycle back around, isn’t it?

It really is. What’s on your mind?

Well, beef tallow, for instance. I mean, I remember it being completely uh demonized, right? I mean, because of all the saturated fat stuff.

Oh, absolutely. Persona non grata in the kitchen for decades.

And now suddenly it feels like it’s popping up everywhere again. People are cooking with it, using it on their skin. I’ve even seen like biohackers talking it up.

Yeah, it’s a fascinating resurgence. And the materials you sent over exploring this trend. They really pose a good question which is is this comeback based on you know new science. Or is it more about maybe nostalgia like an ancestral wisdom kind of thing without looking hard at the evidence.

Right. It feels like part of that bigger trend maybe questioning the usual advice looking back to tradition.

Exactly. There seems to be this undercurrent of skepticism towards established health guidelines and the sources you shared really map that out. Tallow wasn’t always the bad guy. It used to be a kitchen staple. Right.

Totally. Think pie crusts frying. McDonald’s used it for their fries.

No way. Really?

Yeah. Up until 1990 gave them that distinctive flavor.

Wow. So what happened?

Well, starting around the 60s, research began linking saturated fats to higher cholesterol levels and you know heart disease risk.

Ah the beginning of the lowfat push.

Precisely. And there was pressure from health advocates campaigns. By 1990 companies like McDonald’s had switched over to vegetable oils.

Oh, okay. But that switch wasn’t exactly straightforward either, was it?

No, not at all. And this is where the story gets well kind of complicated. Some of those early vegetable oil replacements, the partially hydrogenated ones, they turned out to be packed with trans fats, which we later found out were even worse.

Arguably, yes, even more harmful for heart health. So, the initial solution created a whole new problem and honestly, a lot of confusion about fats that we’re still sort of dealing with.

Okay, so trans fats are mostly gone now, thankfully. But what replaced tallow then after the trans fat scare?

Mostly other vegetable oils. Canola, soybean, sunflower, corn oil, that kind of thing.

The ones often marketed as healthier. Cholesterol-free, high in polyunsaturated fats or PUFAs.

Exactly. But now you’ve got this whole counter movement, haven’t you? The anti-seed oil crowd.

Yeah, that’s definitely loud online. What’s their main argument?

Well, they often claim these oils are like ultrarocessed, unstable when you heat them, and potentially inflammatory in the body. It’s a lot to keep track of. So what does the mainstream science say about that debate? Seed oils versus saturated fats like tallow.

Okay, so the general scientific consensus based on, you know, large studies and trials is still that replacing saturated fats with polyunsaturated fats, the kind found in many vegetable oils tends to lower LDL cholesterol, the bad cholesterol, right? And lowering that is linked to a reduced risk of heart disease. So major health bodies generally consider oils like olive oil, canola, soybean oil as safe. even beneficial in moderation.

But what about the inflammation and instability claims?

There’s ongoing research into how these oils behave, especially when heated repeatedly. That’s the oxidation part, but the widespread claims you see online about seed oils being toxic, they don’t really have strong backing from clinical trials in humans.

So, the bottom line for most people is still that these vegetable oils are likely a safer bet than loading up on saturated fats

in the context of a typical Western diet. Yes. That’s generally the conclusion. They remain a safer alternative to routinely using highly saturated fats like tallow or butter for most of your cooking and fat intake.

Okay. So, if the science hasn’t drastically flipped, why is tallow making such a comeback now?

Ah, well, that’s more about culture and marketing. I think you’ve got wellness influencers promoting it as ancestral or natural and the skin care angle. Biocompatible they call it, right? Plus, chefs do genuinely like it for flavor and it’s high smoke point. It doesn’t burn. easily.

So, it cooks well at high temperatures.

Exactly. And social media just amplifies all of this, framing tallow as somehow cleaner or more real than processed seed oils.

It really taps into that desire for simpler stuff. Maybe a rejection of big food industries.

Definitely, there’s a nostalgia factor, a feeling of getting back to basics, but you know, just because something’s old or natural doesn’t automatically make it healthier. We stop doing lots of old things for good reasons.

And crucially, the fundamental science on saturated fat.

Yeah.

It hasn’t really budged, has it?

Not in its core message. The sources you looked at mentioned several big reviews of 2021, 2021, 2023.

Yeah. In major cardiology and medical journals, and they all continue to link high intakes of saturated fat with increased risk of heart disease and related mortality.

But what about that one study, I think it was 2014, that made headlines questioning the link?

Ah, yes, the Annals of Internal Medicine review. It did cause a stir. her, but it also faced significant criticism regarding its methods and conclusions. And importantly, major health organizations didn’t change the recommendations based on it.

So, the advice to limit saturated fat generally below 10% of daily calories still stands.

That’s the standard public health guideline. Yes. And those other claims you sometimes hear, tallow, fixing hormones, clearing skin, boosting mood, there’s just no rigorous scientific evidence backing those specific benefits up.

They’re most mostly anecdotal.

It does make you wonder though, why does it feel like people are more willing now to maybe disregard that scientific consensus?

That’s a huge question. It seems like health decisions are increasingly tied up with identity, maybe ideology, what fits a certain narrative and what algorithms push on social media.

Absolutely. Anecdotes from influencers spread like wildfire much faster than dense peer-reviewed studies. It feels like sometimes the story, the feeling around food becomes more powerful than the research data.

It’s like a preference for narrative over numbers.

You put it that way. And we see similar things happening elsewhere, right?

Like what?

Well, look at the resurgence of raw milk.

Oh, right. Similar arguments there. It’s more natural. Pasteurization destroys nutrients.

Exactly. Despite the very real documented risks of contamination, EC coli, lististeria, salmonella, things pasteurization was designed to prevent.

And now there’s even the worry about H5N1, the bird flu showing up in dairy herds, the FDA and CDC are warning against raw milk because of it.

Yet sales are apparently increasing in some areas driven by that same natural is better anti-establishment ethos.

It really highlights that tension, doesn’t it? The appeal of tradition versus the progress of science.

It does. It’s this sort of cultural yearning for simplicity, for a perceived lost purity.

But history isn’t always a reliable guide for health.

Precisely.

We should absolutely question our modern food system, but we also need to critically examine older practice. ices. Were they really better or just what people did before we knew more?

So, wrapping this up, the beef tallow comeback seems well less about a scientific evolution and more about culture.

I think that’s a fair assessment. It’s a cultural phenomenon, tapping into nostalgia and current anxieties about processed food much more than it is a scientifically validated health shift.

The comfort food aspect is strong, but the science on saturated fat and heart health, that story hasn’t fundamentally changed.

That remains the consistent message for major health organizations based on decades of research.

So maybe the final thought for you listening is this. When you’re making choices about food, about your health, what’s really guiding you?

Yeah. Is it the weight of the scientific evidence carefully gathered over time? Or is it more the emotional pull, the story, the allure of something that feels simpler or perhaps rebellious?

Definitely something worth chewing on as these trends continue.

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The Curious Comeback of Beef Tallow

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In today’s health and wellness landscape, irony abounds: the very ingredients we once moved away from in the name of public health are now being resurrected under the banners of “ancestral wisdom” and “natural living.” One of the most recent examples? Beef tallow—an animal fat once demonized for its saturated fat content—is now enjoying a renaissance in cooking, skincare, and even biohacking.

This isn’t just about cooking with oil. It’s part of a broader philosophical divide. As institutional trust declines, many are turning to tradition and nature for guidance—assuming, sometimes wrongly, that these values offer more than modern science.

This mindset underlies trends ranging from the carnivore diet to raw milk to—you guessed it—deep-frying your potatoes in rendered cow fat.

So how did we get here? And are we forgetting why we left tallow behind in the first place?

What Is Beef Tallow, Really?

Beef tallow is rendered fat from cows, usually taken from suet (the hard fat around the kidneys and loins). Once rendered, it becomes a solid white fat at room temperature with a high smoke point (~400°F) and long shelf life.

Nutritionally, tallow is roughly:

  • 50% saturated fat
  • 42% monounsaturated fat
  • 4% polyunsaturated fat

That saturated fat content is what continues to concern medical experts—and why tallow never really left the “limit or restrict” category of most dietary guidelines. This type of fat is not limited to beef; you can buy cage-free duck fat, goose fat, bison fat, pork lard, and even pasture-raised leaf lard.  Given the health concerns surrounding saturated fats, it’s surprising to see this beef tallow trend gaining popularity.

From Kitchen Staple to Health Scapegoat

For much of the 20th century, beef tallow was a kitchen essential. It was added to many household staples, from pie crusts and French fries to candles and soaps.

Up until 1990, McDonald’s famously used it to fry their iconic golden fries—one of the secrets behind their distinctive flavor.

But beginning in the 1960s, public health campaigns began to target saturated fats. Emerging research linked them to elevated cholesterol and a growing epidemic of heart disease.

By 1990, under pressure from health advocates like Phil Sokolof, McDonald’s and other major food companies swapped tallow for 100% vegetable oil.

Ironically, this shift created new problems.

Many of the replacement oils—particularly those partially hydrogenated—were loaded with trans fats, which turned out to be even more harmful than the saturated fats they replaced.

Though trans fats have since been banned, everywhere, the transition left a legacy of confusion and controversy about fats in general. Tallow disappeared from the mainstream—but questions about what should replace it have lingered ever since.

What Replaced Tallow…and is it Any Better?

After tallow fell out of favor, vegetable oils like canola, soybean, sunflower, safflower, and corn oil became the default fats for cooking. Marketed as cholesterol-free and high in polyunsaturated fats (PUFAs), they were touted as heart-healthy alternatives to animal fats.

But their rise has not been without criticism. A growing anti-seed-oil movement argues that these oils are ultra-processed, unstable at high heat, and potentially inflammatory. These claims have spread rapidly on social media, but what does the science actually show?

  • Replacing saturated fats with polyunsaturated fats has consistently been shown to lower LDL cholesterol and reduce the risk of heart disease in randomized controlled trials.
  • Oils like olive, canola, and soybean are considered safe and beneficial by major health organizations when used in moderation and not overheated.
  • Concerns around processing and inflammation remain under investigation, but widespread claims of seed oil toxicity are not supported by clinical research.

They remain a safer alternative to highly saturated animal fats like tallow in most dietary contexts.

At Dirt to Dinner, we recognize that the conversation around seed oils is far from settled—and often distorted by ideology or social media. That’s why we dove deeper into the production, processing, and health implications of seed oils in our recent article. Our goal: to provide clear, science-backed information that helps you make informed choices in the kitchen and beyond.

Trend or Truth?

Despite its fall from favor due to cardiovascular concerns, beef tallow is making a cultural comeback driven in part by wellness influencers that touting its “ancestral” appeal, skincare brands highlighting its “biocompatibility,” and chefs praising its flavor and high smoke point.

Social media has played a major role in reviving its popularity, often presenting it as a cleaner, more “natural” alternative to seed oils.

This trend is part nostalgia, part rebellion. As more consumers question industrial agriculture and hyper-processed ingredients, old-school fats like tallow feel refreshingly simple and back-to-basics.

But simplicity doesn’t always equal safety.

Have We Stopped Listening to Science?

Despite claims that saturated fat has been wrongly vilified, the broader scientific consensus still points in one direction.

A 2020 meta-analysis in the Journal of the American College of Cardiology reaffirmed that replacing saturated fat with unsaturated fat significantly lowers heart disease risk. A 2021 review in Circulation called the evidence “strong and consistent.” And a 2023 study in The Lancet Regional Health – Europe found that high saturated fat intake—like that from tallow—was associated with increased rates of ischemic heart disease and all-cause mortality, even when accounting for lifestyle differences.

Some tallow proponents cite smaller or conflicting studies, including a 2014 review in Annals of Internal Medicine that questioned saturated fat’s role in heart disease. But this paper has been widely criticized for methodological flaws, and major health bodies have not shifted their recommendations: saturated fat intake should remain below 10% of total calories, or less than four teaspoons if you’re on a 2,000 daily calorie diet.

Meanwhile, claims that beef tallow supports hormone health, clears skin, or improves mood remain anecdotal and unsupported by rigorous clinical research. As always, personal testimonials are not scientific evidence—no matter how viral they go.

Why We’re Falling for it Again

What’s changed isn’t the science, but our willingness to listen to it. Today, health decisions are often driven by identity, ideology, and social media algorithms rather than evidence.

When a wellness influencer posts that switching to tallow healed their hormones, the message spreads faster than any peer-reviewed study ever could.

As we’ve explored in previous articles at Dirt to Dinner, this is part of a larger pattern: the replacement of research with narrative, and of science with sentiment. It’s not unique to beef tallow—it’s also happening with raw milk despite CDC recommendations, especially in light of Avian flu’s rapid spread.

The Raw Milk Parallel

Raw milk, like tallow, has been rebranded as a wholesome, traditional staple. Advocates claim it offers enzymes, beneficial bacteria, and nutrients lost in pasteurization.  These benefits can easily be found elsewhere in one’s diet.

The nostalgia might come from some of us who have drank milk immediately from the cow.  That is better because the bacteria hasn’t had a chance to proliferate.

But public health experts remain clear: raw milk carries a significant risk of contamination, including E. coli, Listeria, and Salmonella. And in 2024 and 2025, there’s a new concern—H5N1 bird flu, which has been detected in U.S. dairy herds. The FDA and CDC have strongly warned against consuming raw milk amid the outbreak.

Still, sales are up—driven by the same “natural is better” ethos fueling beef tallow’s rise.

Nostalgia is Not Nutrition

The return of beef tallow—and raw milk—isn’t just a health trend. It reflects a broader cultural yearning for simplicity, self-sufficiency, and “lost wisdom.” But tradition isn’t inherently trustworthy. Many past practices were abandoned not out of ignorance, but because we learned better through rigorous study, hard data, and public health progress.

There’s nothing wrong with questioning the modern food system. But before embracing the old ways, we should ask: were they better—or just familiar?

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Are seed oils bad for you?

Is the oil in your salad dressing damaging your health? Seed oils…you find them everywhere: in your kitchen cupboard, in restaurants, and in most processed foods. Otherwise known as vegetable oils such as soybeans, sunflower, canola, and peanut, these hapless seeds have been touted as a contributor to all diseases.

“[The industry is] poisoning us with seed oils – these industrial fats are one of the greatest drivers of chronic disease in America today.”

– Robert F. Kennedy, Jr., U.S. Secretary of Health & Human Services

Are Oilseeds to Blame?

Robert F. Kennedy, Jr., U.S. Secretary of Health & Human Services, has rightly pointed to American health as an issue. Over 50% of U.S. population has either cancer, heart disease, diabetes, obesity, or Alzheimer’s Disease.

Are seed oils to blame or is it the lack of nutrition in American diets?  RFK would like everyone using beef tallow as their cooking oil of choice because it has less omega-6 fatty acids. However, these types of fats — saturated fats — have concerns of their own. For instance, too many saturated fats can raise both the good (HDL) and bad (LDL) cholesterol, including triglycerides that increase the size and amount of LDL cholesterol. They actually stick to the LDL as it is moving through your blood, leading to plaque in the arteries.

So which fat should we choose? Let’s unpack this a bit by looking at the larger picture…

The global population consumes a lot of fat: 218 million metric tons of vegetable oils each year. If you were to put it all in a train, it would go 83% around the Earth’s circumference. As for Americans, we consume 100 pounds of oil per person…per year.

China, India, and the United States are the top three consumers. The United States and China eat mostly soybean and canola oil while Indian diets are more varied with coconut, safflower, and mustard oil.

If the United States were to replace all seed oils with beef tallow or lard, there is only about 5% of supply to fulfill the oil demand. Used for thousands of years, are we just now finding out that seed oils should be avoided?

The State of Health in the U.S.

RFK is right: so many Americans are unhealthy.

When you look at pictures from the 1950s, there were very few obese people! Today, it’s a very different story.

According to the American Heart Association’s 2025 Statistics Update:

  • Nearly 47% of U.S. adults have high blood pressure.
  • More than 72% of U.S. adults have unhealthy weight (currently defined as body mass index ≥25, with nearly 42% having obesity (currently defined as body mass index ≥30).
  • More than half of U.S. adults (57%) have type 2 diabetes or prediabetes.
  • As many as 40% of U.S. children have an unhealthy weight (currently defined as body mass index ≥85th percentile), with 20% having obesity (currently defined as ≥95th percentile).
  • Nearly 60% of adults globally have an unhealthy weight.

The news is dismal for sure.  But can we really blame cooking oils? What about lifestyle? Healthy habits such as sleep, exercise, and a good diet are critical. How many people really eat five to seven servings of fruits and vegetables a day? Do people eat close to their ideal body weight in grams of protein? Is sugar prevalent?  There are so many factors involved in one’s health.

What do medical organizations say?

Many medical organizations are in complete support of cooking with seed oils. American Heart Association, World Health Organization, Harvard Health, Academy of Nutrition and Dietetics, National Heart, Lung, and Blood Institute, Institute of Medicine, International Food Information Council all discuss the importance of diets which include both omega-6 and omega-3s. All of these organizations, plus more, cite research including randomized controlled trials, peer reviewed studies, and observational studies supporting seed oils. Why?

Seed oils offer a wide range of nutritional benefits:

Healthy Fats: Seed oils contain healthy unsaturated fats such as omega 3 and omega 6 fatty acids improve HDL (good) cholesterol, reduce inflammation, promote cell growth, and support brain health. Our bodies need these essential fatty acids since we can’t make organically them. Therefore, these fats must be brought in via our diet. Specific healthy fats include:

  • Monounsaturated fats help lower triglycerides in the blood and lower the risk of heart disease.
  • Polyunsaturated fats lower LDL (bad) cholesterol, triglycerides, raise HDL (good) cholesterol and help control blood sugar.

Protein: Seed oils are a source of plant-based protein. Plant protein is associated with anti-inflammatory, antibacterial, anti-diabetic, and antioxidant properties. Though, to be fair, they are incomplete because they are missing one or more of the 22 amino acids which are the building blocks of protein.

Fiber: Oilseeds contribute to dietary fiber intake, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.

Vitamins and Minerals: Many seed oils contain various vitamins and minerals, including vitamin E, an antioxidant that protects cells from damage, and magnesium, which plays a role in many bodily functions.

Bioactive Compounds: Seed oils are a source of bioactive compounds, such as lignans and phenolic compounds, which have antioxidant and anti-inflammatory properties and may offer protection against chronic diseases as well as arthritis and rheumatism. Depending upon the seed, they contain DHEA, a pre-hormone compound that converts to testosterone and estrogen.

Milk Production: Using soybeans as an animal feed impacts the milk quality by improving the fatty acid compensation and amount in the milk.

On the other hand…

Despite their nutritional benefits and help with cooking, Dr. Mark Hyman, Dr. Casey Means, and Robert F. Kennedy have all taken a stand against seed oils. Their reasons are many:

  • They have a high level of Omega 6s, causing an imbalance in one’s diet
  • Processing includes two chemicals: hexane and deodorizers to pull the oil out of the oil and meal.
  • They’re grown with glyphosate, and it follows the oilseed path from the crop to the oil and ultimately to the food
  • While cooking, the oil’s oxidation process causes free radicals in your body, thus causing cancer.

Let’s take these apart…

Omega 3 & Omega 6 Fatty Acids

The omega-3 to omega-6 fatty acid balance is important as we need both healthy fats. The excess of omega 6s is not the problem; the issue is the balance of omega 3s in one’s diet.  Most Americans just don’t eat enough foods with omega 3s.

Omega 6s provide energy for you to manage your daily activities. They help regulate inflammation, support cognitive health, promote skin and hair health, support white blood cell production, and produce certain hormones such as progesterone and testosterone.

Your body doesn’t make these so you need to find them in eggs, soybean, corn, sunflower oils, almonds, cashews, and walnuts.

Omega 3s are polyunsaturated fats that your body cannot make on its own.  You need it for your heart health, mental health, infant brain development, and to fight inflammation. By not eating enough, you might be more susceptible to chronic diseases.

A diet with oily fish, walnuts, soybeans, chia seeds, eggs, meat, spinach, and brussels sprouts will keep your omega 3s going strong.

You need both omega 3s and 6s.  We spoke to David Dzisiak, COO at Botaneco Inc. He has worked with medical and health opinion leaders on the health impacts of various fatty acid profiles, including omega 3s, omega 6s, omega 9s, saturated fats and trans fats.  He stressed the following:

“There is no medical evidence that eating soybean oil or canola oil is a causative for heart health.  There is no smoking gun anywhere that says our 6:3 ratio is an issue.  So it is important to eat omega 6s and omega 3s as part of a healthy diet.”

– David Dzisiak, COO at Botaneco

Seed Oil Processing Concerns

This is the chemical process that, understandably, makes headlines – and raises eyebrows.

Hexane

Yes, hexane is a solvent derived from petroleum. But no, it’s not hanging around in your cooking oil. Hexane is used to separate the oil from the seed. The hexane evaporates off and there is virtually no residual amount left in the oil. The European Union states that a residual level of 1 mg/kg is safe. However, since the FDA does not regulate hexane residue, there is suspicion that some remains.

We asked Willie Loh, Ph.D., Board Member at Yield10 Bioscience, Inc, what he thought about hexane residue:

“After the processing, there is no hexane left. A soybean seed contains 19-20% oil.  To extract the oil, the seeds are pressed, flooded with hexane, and the oil washes out. Then the temperature is raised to evaporate all hexane.”

Deodorizing

This process sounds scary, as well.  Deodorizing simply uses steam and high pressure to strip away volatile compounds that cause off-smells and reduce shelf life. No bleach. No mystery chemicals. Just water vapor doing a cleanup job, so your oil doesn’t go rancid a week after you open it. This is steam and water.  That is it.

Glyphosate

Glyphosate is used in GMO crops to keep the weeds at bay and not harm the crop. There can be a trace amount of residue because the plant absorbs a scant amount glyphosate after spraying. The EPA has established tolerances for glyphosates in many different commodities, including
oilseeds.

In addition, since humans do not have a shikimic pathway, as plants do, our bodies flush these trace amounts through via our urine.  For more information, we wrote about glyphosate in March 2025.

Dr. Loh explained that, “there is no detectible glyphosate left in a soybean seed, long before you start to process. Glyphosate is a molecule that doesn’t last very long. Some gets to the plant and some to the soil but it degrades rather quickly.”

It’s All About the Smoke Point

Walk down the grocery aisle and you will see multiple cooking oils. Everything from avocado oil to soybean oil to flaxseed oil. But which one to choose for scrambled eggs or a salmon dinner?

Using the wrong oil for the wrong temperature can produce a smoke point which shows the oil is too hot and is approaching dangerous thermal stages. Basically producing free radicals such as carcinogenic compounds like aldehydes and peroxides. This also leads to rancid oil – which certainly does not add to the flavor of your meal.

David Dzisiak explained further, “If you bought a box of cheerios or a bag of chips and it smells rancid, this means the oil has oxidized.  Air causes them to react and so they break down and turn into fatty acid and different molecules.  So when you deep-fry, that oil oxidizes and produces free radicals.  That would happen with any oil.”

In this case, RFK, might be correct.  However, you can control the smoke point by using the correct oil for cooking.  Here is a chart of which oils to use for which temperatures.

A Well-Rounded Perspective on Health

Blaming seed oils for America’s health crisis is an oversimplification. Dr. Loh put this in perspective:

“We are not cave dwellers or hunter & gatherers anymore, walking 15 miles a day with no access to refined sugar and video games. We eat far more oxidized fats than we have for hundreds of years because of convenience foods. Everything in a super aisle has a shelf life of 6 months to a year. It is all about convenience.”

Human health is shaped by countless factors—diet, exercise, sleep, stress, genetics, and access to care, to name a few.  And we need to keep each of these factors in balance to live a long, healthy life.

 

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Are Girl Scout Cookies Safe?

Click Play to listen to our generated podcast. Click on links for transcript and our full podcast library. 

Imagine you are “Emily”, a mom of two children in Ohio, who stumbled across a viral post warning that Thin Mints contained glyphosate—a chemical often dubbed a “probable carcinogen”—her heart sank. She had just stocked up on boxes from her daughter’s troop. Was she unknowingly feeding her family something dangerous?

If you’ve felt the same moment of panic scrolling through headlines or mom blogs, you’re not alone. In February 2025, a report citing trace levels of glyphosate, also known as RoundUp, and heavy metals in Girl Scout Cookies exploded across social media. The headlines were dramatic, but the data? Not so much.

How Did Glyphosate Get into Girl Scout Cookies?

First, it’s important to understand that glyphosate isn’t added to cookies. It gets there in ways that are both natural and inevitable in modern agriculture.

“Farmers don’t sprinkle glyphosate into cookie dough,” says an expert we spoke to who is a former USDA National Program Leader for Food Safety and a scientist with a background in pesticide toxicology. “It ends up there through pre-harvest applications, environmental drift, and trace exposure in processing equipment.”

Here’s why glyphosate gets detected on food and ag products:

  • Pre-harvest desiccation: About 30% of farmers apply glyphosate shortly before harvest to dry out wheat and oats evenly. This ensures a uniform, high-quality yield.
  • Environmental spread: Glyphosate can move through wind and water—just like pollen. Even non-treated fields can receive low levels from nearby farms.
  • Cross-contamination: Milling and baking equipment may retain microscopic residues from previous processing cycles.

Still, our expert emphasizes, “Glyphosate is very unstable. It breaks down during processing. By the time it’s made into cookie dough and baked, most of it is likely destroyed.”

The Math behind the Scare: How Much is Too Much?

Let’s talk numbers, because context matters:

  • EPA’s Acceptable Daily Intake (ADI): 1.75 mg/kg body weight/day
  • For a 130-lb child: That’s 103 mg/day of glyphosate
  • Thin Mints tested at: ~0.28 parts per million = 0.00896 mg per 4-cookie serving
  • Glyphosate per cookie: ~0.00224 mg

Therefore, to hit the EPA’s daily limit, you’d need to eat: 103 ÷ 0.00224 = ~46,116 Thin Mints—in one day. How small is that? Our experts states:

“Ten years ago, we were measuring parts per million. Now we’re detecting parts per trillion—or even quadrillion. That’s like finding a single drop of dye in an Olympic-size swimming pool.”

That’s the level of sensitivity that triggered these headlines—not a real health risk.

Why Glyphosate is Still Essential to Farming—and the Planet

The Thin Mint headlines may be new, but glyphosate conversations are years old.

What often gets lost is why glyphosate exists in the first place—and why it’s still used.

  • Reduces tilling: By replacing mechanical weed removal, glyphosate helps preserve topsoil, reduce erosion, and limit greenhouse gas emissions.
  • Increases yield: Without glyphosate, crops are more vulnerable to weeds, pests, and droughts.
  • Helps feed the world: According to a 2022 review published in Frontiers in Agronomy, glyphosate contributes to global food security by improving land efficiency and lowering the environmental footprint of food production.

“There is no scalable alternative right now,” says our expert. “Without glyphosate, prices go up, food waste goes up, and more land gets cleared to compensate for lost yield.”

What about Heavy Metals?

Heavy metals like lead, cadmium, arsenic, and mercury are naturally found in soil and water. Plants absorb them just as they absorb nutrients. This applies to conventional and organic crops alike.

You’ll find trace heavy metals in:

  • Root vegetables like sweet potatoes and carrots (especially the skin)
  • Leafy greens like spinach, kale, and chard
  • Grains, especially brown rice and oats
  • Seafood, like tuna and swordfish, which can be high in mercury

The problem isn’t the presence—it’s repeated, high-level exposure over time, like eating the same thing for lunch every day, or having the same vegetable for dinner 3 nights a week. This is especially true for young children.

How to Minimize Heavy Metal Exposure:

  • Eat a varied diet: Don’t rely on the same foods daily, especially high-risk ones like rice-based snacks, sweet potatoes, or leafy greens from the same source.
  • Peel root vegetables: The skins can concentrate heavy metals—especially important for baby food.
  • Rinse produce: Washing removes soil particles that may carry heavy metal dust. Adding some vinegar to the wash increases efficiency.
  • Limit certain fish: Mercury-heavy fish like swordfish and king mackerel should be eaten sparingly, especially by pregnant women and children.

“Our testing has evolved to detect incredibly small quantities,” our expert explains. “Now we know more about what’s in our food—but we also need to know how to interpret it.”

What are the FDA and EPA Doing?

While headlines often spark fear, it’s important to recognize the behind-the-scenes work being done to keep our food supply safe.

Both the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) play critical roles in protecting public health by monitoring, regulating, and reducing exposure to potentially harmful substances like heavy metals and pesticide residues.

Their efforts don’t just stop at setting limits—they’re advancing research, guiding manufacturers, and adjusting policies based on emerging science. Here’s how each agency is working to ensure transparency, safety, and continual improvement in the foods we eat every day.

FDA: Closer to Zero Program

This program targets lead, arsenic, cadmium, and mercury in foods consumed by infants and children. Their strategy is to:

  • Set action levels (e.g. 10 parts per billion for lead in infant cereals)
  • Guide manufacturers to reformulate and reduce toxic element exposure
  • Continuously monitor, analyze, and revise safety thresholds

The FDA acknowledges that no amount of lead is safe for children—and they’re working across the industry to minimize it.

EPA: Pesticide Residue Oversight

The EPA’s most recent glyphosate review found:

  • No cancer risk at dietary exposure levels
  • Glyphosate is safe when used according to label instructions
  • Ongoing studies are evaluating glyphosate’s metabolites for future review

These programs ensure consumers aren’t left in the dark—they offer transparency, data, and science-backed policy updates.

Here’s What Emily Can Do

Emily is not alone in wanting to keep her kids safe. The good news is, staying informed and proactive doesn’t have to be overwhelming. One of the most effective things you can do is encourage variety in your family’s diet.

“People get into food ruts,” explains our expert. “And that’s where exposure builds. If you eat spinach, carrots, and brown rice every day, you’re not getting balance—you’re increasing your risk.”

Rotating your produce, trying different whole grains, and switching up your protein sources helps minimize the accumulation of any one type of contaminant. In short, dietary diversity is a powerful form of protection.

It’s also important to rinse all fruits and vegetables—yes, even the organic ones.

Pesticide residues and naturally occurring heavy metals can cling to soil dust on the surface of produce. Washing them thoroughly helps reduce that exposure.

And when it comes to processed treats, like cookies or cereal bars, the key is moderation.

They’re meant to be enjoyed as occasional snacks, not everyday staples. They shouldn’t be vilified, but they also shouldn’t crowd out nutrient-dense whole foods.

Navigating the Noise: Trust Science, Not Clickbait

“Don’t get your science from TikTok,” our expert says bluntly.

Instead, rely on reputable, evidence-based sources like FDA and EPA reports, peer-reviewed research in journals such as Comprehensive Reviews in Food Science and Food Safety, Frontiers in Agronomy, and Food Chemistry, and organizations like the National Institutes of Health, the European Food Safety Authority (EFSA), and the Food and Agriculture Organization of the United Nations (FAO/WHO).

Be skeptical of dramatic headlines or social media posts that lack proper sourcing. Context matters—trace detection does not mean danger. And beware of comparisons between food safety limits and water safety standards, which have entirely different risk profiles and thresholds. Understanding that distinction is key to separating fear from fact.

Remember, here’s what we know:

  • Glyphosate is heavily regulated, essential for sustainable agriculture, and used in ways that significantly reduce environmental harm.
  • The trace amounts found in food—especially in Girl Scout Cookies—are nowhere near harmful.
  • Our testing capabilities are more sensitive than ever, but that doesn’t mean our food is more dangerous—it just means we know more about it.
  • The real focus should be on reducing overall processed food consumption and embracing a diet built on whole, varied, nutrient-dense foods.

Emily’s concern is valid. But panic isn’t the answer—context, science, and variety are.

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Transcript: Are Girl Scout Cookies Safe?

 

Click here to read the original post.

You know, when you’re scrolling online, maybe late at night, and a headline just grabs you. Well, lately, especially if you look forward to Girl Scout cookie season like I do. You might have seen these posts from February 2025.

The glyphosate claims and heavy metals, too. It definitely makes you pause before grabbing another cookie.

It absolutely does. And look, that’s a normal reaction when you hear pesticides, heavy metals, especially with food.

Yeah. Food for your family, right? Caution flags go up immediately. It’s understandable.

Okay. So, let’s really dig into that because that’s what we’re doing today. This deep dive. We’re looking past the, you know, the social media noise. Trying to get to the science of it.

Yes. What’s actually going on with these cookies? Our mission here is to sort the facts from the fear, understand the science, and figure out if there’s anything we genuinely need to worry about. Exactly. We’re not trying to dismiss anyone’s concerns, but we want to give it some real context, you know, based on the data we have.

Context, right? Science, not just scary headlines.

So, you can make up your own mind without hopefully needless panic.

Okay, first big one. Glyphosate. How on earth does that stuff get into a cookie? The idea someone’s adding it in is well, it’s weird, right? And that’s the first uh really critical point. It’s not an ingredient. Nobody is like one expert said, spring sprinkling glyphosate into cookie dough.

Instead, if it’s there at all, it’s in these tiny tiny trace amounts and it gets there indirectly through the farm ingredients.

Okay, indirectly. How? Break that down.

Well, there are basically three main ways this can happen. First is something called preharvest desiccation.

So maybe about 30% of farmers, give or take, might spray glyphosate on crops like wheat or oats right before harvest.

Why would they do that?

It helps everything dry down evenly. You get a more uniform crop, better yield, makes harvesting more efficient.

Okay. So, it’s used on the ingredients. What’s path number two?

Second is just um environmental spread. Think of it like pollen. Glyphosate can drift on the wind, get into water sources. So, even if one farm doesn’t use it, tiny amounts might just be present in the environment from nearby areas. It’s hard to avoid completely sometimes.

Okay. Like background noise almost. Yep. Makes sense. And the third way,

Cross contamination. Tiny microscopic residues might linger on milling equipment, maybe baking equipment, even after cleaning,
from processing other stuff before.

Exactly. Though, it’s also worth mentioning glyphosate isn’t super stable. It tends to break down, especially with heat, like, you know, baking.

Baking probably helps break it down. So, these are really small indirect routes, not someone dumping it in the mixer.

Correct. That feels a bit better already, doesn’t it?

It does. But then you see the numbers they throw around in those posts, parts per per million.

Yeah, sounds bad. Let’s talk about the actual amounts.

Yeah, the numbers. This is where context is absolutely everything. So, the EPA, Environmental Protection Agency, they set something called an acceptable daily intake or ADI. That’s the amount they estimate you could consume every single day for your whole life and not expect any harm. For glyphosate, that ADI is 1.75 milligrams per kilogram of body weight per day.

Okay? 1.75 mg per kilogram. Let’s make that real. Say someone who weighs, I don’t know, 130 lbs. That’s about 70 kilos, right?

Right. 70 kg. So for that person, the daily acceptable intake would be, let’s see, 70* 1.75 about 103.25 milligrams of glyphosate per day.

Over 100 milligrams a day. Okay. Now, what did they find in the thin mints?

The test showed around. 28 parts per million. That sounds like a number, but let’s translate it. In a standard serving, say four cookies,
which is, let’s be honest, the starting point.

Ah, maybe. But in those four cookies, that translates to about 0.00896 milligrams of glyphosate total.

Okay. My brain hurts, but that sounds incredibly tiny compared to the 103 mg daily limit.

Exactly. So, let’s do the fun math. How many of those single cookies would that 70 kilo person need to eat in one day to hit their 103.25 mg limit?

Uh-oh. This is going to be big, isn’t it? works out to something like 46,116 thin mints.

46,000 in one day. Okay. Right. Nobody is eating 46,000 thin mints. I think even I have my limits.

Precisely. It puts the risk into perspective. And there’s another piece to this. Our testing technology is just ridiculously good now.

It’s better than it used to be.

Oh, way better. We used to measure in parts per million. Now we can often detect parts per trillion, even parts per quadrillion. Think of like an Olympic swimming pool being able to detect one single drop of dye in all that water. That’s the kind of sensitivity we’re talking about.

So, the headlines might pop up just because we can find these microscopic traces now, not because there’s suddenly more of it or it’s dangerous.
That’s a huge part of it. The sensitivity drives the detection, which can drive the headlines even if the actual health risk hasn’t changed or is negligible at those levels.

That analogy helps a lot. It’s not necessarily more stuff in the food. We just have sharper eyes scientifically speaking.

You got it. Okay. So, maybe we should switch slightly talk about why farmers use glyphosate in the first place. It’s easy to just focus on the scary headlines.

Good point. They aren’t just spraying it around for fun, presumably. What are the benefits?

Well, it actually plays a pretty big role in modern farming. A key thing is it allows for less tilling of the soil.

Less digging up the fields. Why is that good?

Tilling can lead to soil erosion, loss of top soil, big problems. By using glyphosate to handle weeds, farmers can use no till or reduce tail methods that helps preserve the soil, reduces erosion. And it can even mean lower greenhouse gas emissions from farming operations.

Yeah, that’s a side you don’t hear much about in the scary posts.

Not usually. No. Plus, it helps increase crop yields. Better weed control means more food grown on the same land. That’s vital for, you know, feeding everyone. Global food security.

So, it’s tied into bigger issues, efficiency, sustainability.

Absolutely. There was a review in a journal, Frontiers and Aron. me back in 2022 that really laid out its importance. And frankly, as the expert we looked at said, there isn’t really a scalable alternative right now that does the same job with the same benefits, especially the reduced tilling part.

So, if we just banned it, we’d likely see higher food prices, probably more food waste from lower yields, maybe needing to clear more land for farming. It’s complicated.

Definitely more complex than just weed killer bad.

Okay. What about the other thing mentioned, heavy metals, right? Heavy metals: lead, cadmium, arsenic, mercury. This is a bit different. These are naturally occurring elements.

Natural. So, not from pesticides or farming chemicals.

Mostly not. No, they’re just in the soil in the water. Plants absorb them as they grow, just like they absorb nutrients. And this happens whether the crop is grown conventionally or organically.

Oh, interesting. So, organic doesn’t automatically mean no heavy metals.

Correct. You find trace amounts in lots of common foods, root vegetables like carrots, sweet potatoes, especially in the skin, leafy Greens like spinach, grains, brown rice, and oats can sometimes pick up arsenic from the soil.

Wow. Okay. Even seafood, right? Mercury.

Yep. Certain fish like tuna, swordfish can accumulate mercury from the water. It’s pretty widespread in trace amounts.

So, if it’s natural and in lots of foods, when does it become a concern? Is it the amount?

It’s about the amount and the frequency. The real concern is repeated highle exposure over a long time consistently. eating large amounts of foods that happen to be higher in a specific metal. And this is especially important for little kids. Their bodies are still developing. They’re more sensitive.

So again, it’s not about the occasional cookie setting off alarm bells.

Not usually. No, it’s the overall dietary pattern. And there are things you can do to minimize exposure.

Like what what’s practical?

The biggest thing is eating a varied diet. Don’t eat the exact same things every single day. Mix it up. Rotate your foods.

Makes sense. Reduces the chance of getting too much of any one thing.

Exactly. Also, peeling root vegetables, especially if you’re making baby food, can help since metals sometimes concentrate in the skin.

Okay, peeling carrots and potatoes. Easy enough.

Rinsing all your produce while even organic helps wash off any lingering soil which might contain metals. A little vinegar in the water can help too. And then, yeah, limiting those high mercury fish, particularly for pregnant women and young children. Standard advice there.

These are all pretty sensible things. And again, our fancy testing plays a role here, too, right? Right. Finding these natural traces.

Totally like the experts said, we can just see so much more now. We have more information than ever. The trick is interpreting it correctly. Finding a trace amount isn’t the same as finding a dangerous amount.

Context. Again, it always comes back to context. Are the regulators like watching this stuff? FDA, EPA.

Oh yeah, definitely. Both the FDA and EPA are heavily involved. The FDA has this program called Closer to Zero.

Closer to zero for what?

Specifically targeting lead. arsenic, cadmium, and mercury in foods for babies and young kids. They set action levels like for lead in infant cereal, it’s 10 parts per billion. Okay?

They guide manufacturers on how to reduce levels, then monitor foods, and the FDA is clear. There’s really no safe level of lead for kids. So, the goal is always to get it as low as possible, push it closer to zero.

That’s good to know they’re actively working on it for the most vulnerable group. Yeah. What about the EPA side for pesticides like glyphosate?

The EPA regulates pesticides. Their latest big review on glyphosate concluded it doesn’t pose a cancer risk from dietary exposure at the levels we see. They say it’s safe when used correctly following the label and they keep studying it including its breakdown products the metabolites. So these agencies provide oversight data updates. It’s an ongoing process, right? It’s not static. Science evolves.

Okay, so let’s pull this all together for the listener. What are the practical takeaways here? If you’re that person who saw the scary post, what should you do?

I think the biggest practical advice is is focus on variety for the whole family. Avoid getting stuck in a food rut eating the same few things constantly. Mix up the fruits, veggies, grains.

Exactly. Rinse your produce thoroughly. All of it. And yeah, processed treats like cookies. Enjoy them, sure, but in moderation. Part of a balanced diet, not the main course.

And maybe the best advice we heard, that quote.

Ah, yes. Don’t get your science from Tik Tok or, you know, unsourced social media posts in general.

Absolutely. Go to the credible sources, FDA reports, EPA assessments. Look for peer-reviewed studies and journals. The outline mentioned comprehensive reviews in food science and food safety, frontiers in aronomy, food chemistry. Look at established health organizations, NIH, WH, EFSA in Europe.

Be skeptical of stuff without sources or that sounds super dramatic, right? And be careful comparing things like food safety limits to say drinking water standards. They’re set differently for different reasons. Apples and oranges sometimes.

Okay, so let’s try try to summarize the absolute key points.

Okay. One, glyphosate is regulated. It plays a role in modern farming and the trace levels found in foods like these cookies are considered safe by regulatory bodies.

Two, we can test for really tiny amounts. Now, that doesn’t mean food is suddenly dangerous. It means we have more sensitive tools and more data. Context matters.

And three, the best strategy for overall food safety and health isn’t obsessing over trace amounts in one specific food. It’s focusing on a varied balanced diet rich in whole foods and moderating the processed stuff.

So for everyone listening, yeah, those concerns you felt totally valid starting point, but the answer seems to be context, science, and variety, not panic.
Well put. It’s about informed choices, not fear-based ones.

So enjoy a thin mint or several, just maybe not 46,000.

Probably a good guideline. Enjoy them in moderation as part of that bigger picture of a healthy, varied diet.

All right. And maybe a final thought to leave everyone with. Now that you’ve got this deeper understanding of the science and the regulation around this food scare, what other food topics might deserve the same kind of careful look beyond the headlines?

That’s a good question. Staying curious, staying critical. That’s always a healthy approach to what we eat.

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Ozempic & Protein Intake Concerns

If you’ve tuned into The Joe Rogan Experience with FoundMyFitness’ Dr. Rhonda Patrick, or the Eat Move Think podcast with Dr. Stuart Phillips, a professor of kinesiology at McMaster University, you’ve likely heard experts discussing the muscle-preserving power of protein and the appetite-suppressing effects of GLP-1 receptor agonists.

While GLP-1 medications, like Ozempic and Wegovy, are revolutionizing weight loss, their ability to curb hunger raises an important question: Are you eating enough protein to maintain muscle and metabolic health? With leading researchers like Dr. Phillips and Dr. Patrick highlighting the risks of protein deficiency—especially as we age—understanding how to balance GLP-1 therapy with proper nutrition is more crucial than ever.

In this article, we’ll break down what the headlines aren’t telling you about GLP-1 and protein intake, how to avoid muscle loss while using these medications, and science-backed strategies for maintaining your strength and long-term health.

The Role of GLP-1 Medications in Chronic Illness & Obesity

GLP-1 receptor medications, previously just a drug for diabetes, have now emerged as effective treatments for obesity. They function by enhancing insulin secretion, inhibiting glucagon release, and slowing gastric emptying, thereby stabilizing blood glucose levels and promoting weight loss, thus resulting in reduced appetite, decreased food cravings, and lower energy intake.

Clinical trials have shown that liraglutide, the primary compound in GLP-1 medications, resulted in a 3.4% to 6.1% greater mean weight loss compared to placebo, with 50% to 73% of subjects achieving at least a 5% reduction in baseline body weight. As weight drops, the good news is – so does fat. The bad news is – so does muscle.

However, the appetite-suppressing properties of GLP-1s leads to caloric reduction, including less protein consumption. This can have significant health implications if not properly managed.

Why Protein is Essential for the Body

Protein plays a crucial role in various physiological functions:

  • Muscle maintenance and growth: Protein provides the amino acids necessary for muscle repair and preservation, especially vital during weight loss or aging.
  • Immune system function: Proteins are fundamental components of antibodies, which defend the body against infections.
  • Metabolic regulation: Enzymes and hormones, many of which are proteins, regulate critical bodily functions, including metabolism.
  • Tissue repair and healing: Protein is essential for the regeneration of tissues, aiding in wound healing and skin health.
  • Weight management: consuming adequate protein can reduce appetite, curb cravings, and promote feelings of fullness, leading to a natural decrease in calorie intake. ​
  • Preserving lean muscle mass: muscle tissue burns more calories than fat, even at rest. A study highlighted that individuals who increased their protein intake to 30% of their daily calories consumed 441 fewer calories per day and experienced significant weight loss over 12 weeks.​

The Impact of GLP-1 on Caloric and Protein Intake

When protein intake is too low, muscle loss becomes a serious concern. Since muscle tissue requires continuous protein intake for maintenance, a deficit in dietary protein can cause muscle atrophy, leading to reduced strength, endurance, and metabolic rate. This can make it harder to sustain long-term weight loss.

Brands like Nestle, Medifast’s Optavia Ascend, Biocare’s high-protein snacks, Herbalife’s GLP-1 Nutrition Companion Protein powders, Smoothie King’s GLP-1 Support Menu, and more have carved out an entirely new food sector to address this issue—protein deficiencies from GLP-1s.

Inadequate protein intake also weakens the immune system, as the body struggles to produce enough antibodies to fight infections.

Low protein levels can also contribute to chronic fatigue and sluggishness, as protein is essential for blood sugar regulation and energy production.

Those with insufficient protein may experience delayed wound healing, slow muscle and tendon repair, and poor skin health. Protein is a crucial component of collagen production, which aids in skin repair and tissue regeneration.

Given these risks, individuals on medications like Ozempic must take proactive steps to prioritize their protein intake. But how to go about it, and how much do you need?

How Much Protein Do You Need?

The Recommended Dietary Allowance (RDA) suggests 0.8 grams of protein per kilogram of body weight for sedentary adults. This translates to approximately 56 grams daily for men and 46 grams for women. ​

However, listening to the podcasts outlined above, this baseline is sufficient for everyone. For instance, active individuals or those aiming to build muscle mass often require more protein. Recommendations for such populations range from 1.2 to 2.0 grams per kilogram of body weight.

To illustrate, a 165-pound (75-kg) active male might need between 90 to 150 grams of protein daily.​  To make it simple, think of eating at least 75% of your body weight in grams. 

If you weigh 150 lbs, then eat at least 112 grams of protein.

With Dr. Rhonda Patrick emphasizing the importance of adequate protein intake, especially as individuals age. She notes that the current RDA for protein is insufficient for maintaining muscle mass. Both Dr. Patrick and Dr. Phillips concur that consuming 1.2 to 1.6 grams of protein per kilogram of body weight is likely optimal for muscle protein synthesis, particularly in older adults.

Differences in Protein Needs for Various Age Groups

Protein requirements evolve across the lifespan, much like the changing needs of a growing plant. In children and adolescents, protein supports rapid growth and development.

As individuals enter adulthood, maintaining muscle mass and supporting bodily functions remain priorities. However, in older adults, protein becomes even more critical. Aging is associated with sarcopenia, the gradual loss of muscle mass and strength.

A recent study from Stanford’s Longevity Center emphasizes that adults over 50 should consume at least 1.2 grams of protein per kilogram of body weight daily—higher than previously recommended—to preserve muscle mass and prevent frailty.

For instance, Mr. Thompson, a 70-year-old retiree, noticed a decline in his strength and mobility.

By increasing his protein intake and engaging in resistance training, he improved his muscle mass and overall quality of life.​

Identifying and Overcoming Protein Deficiency on Ozempic

Recognizing protein deficiency signals underlying issues that require attention.

Common symptoms include swelling (edema), particularly in the abdomen, legs, feet, and hands, as well as muscle weakness, fatigue, hair loss, and brittle nails.

So what are some ideas for those cutting calories to lose weight to ensure they are getting enough protein?

Especially for those on GLP-1s who have a higher risk of inadequate protein intake?

For example, Emily, a patient managing her type 2 diabetes with GLP-1 therapy, noticed decreased hunger levels.

By consciously adding foods like Greek yogurt, lean meats, and legumes to her diet, she maintained her protein levels and overall health.​

Strategies to Ensure Adequate Protein Intake

Ensuring sufficient protein intake while on GLP-1 therapy or otherwise requires deliberate planning. Here are some strategies:

  • Prioritize protein at each meal: Start meals with protein-rich foods to ensure consumption before reaching satiety.​
  • Incorporate protein-rich snacks: Keep convenient options like nuts, cheese sticks, or protein bars accessible for between-meal nourishment.​
  • Utilize protein supplements: Consider adding protein powders to smoothies or recipes to boost intake without increasing volume.​
  • Plan balanced meals: Combine proteins with fiber-rich vegetables and whole grains to enhance nutrient intake and promote fullness.​
  • Monitor intake: Keep a food diary to track protein consumption and identify areas for improvement.​

To mitigate the risks mentioned in this article, individuals on Ozempic and similar therapies should actively prioritize protein consumption by structuring meals around high-quality protein sources, utilizing high-protein snacks and supplements, and spreading intake evenly throughout the day.

Special attention should also be given to age-specific protein requirements, as older adults are at greater risk for muscle loss and frailty if protein intake is insufficient. Furthermore, ensuring adequate protein intake post-weight loss can play a key role in maintaining fat-free mass and preventing weight regain.

While we have emphasized eating enough protein, muscles will not build on their own. It is important to do resistance training at least 2-3 hours a week to ensure your muscles don’t decline.  As we mentioned in an earlier post, grip strength is an indicator of longevity. It means that you are strong and have muscles to manage your daily activities, plus more.

Ultimately, sustainable weight loss and optimal metabolic health require more than calorie restriction alone—they demand a well-balanced approach to nutrition.

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Vitamin D & Sun Exposure

Vitamin D plays a critical role in our immune function, bone strength, and cardiovascular health. Studies continue to link vitamin D deficiency to increased risks for various health conditions, including weakened immune response, osteoporosis, and even certain chronic diseases.

A 2024 study from the National Institutes of Health (NIH) reinforces the connection between low vitamin D levels and respiratory health, showing that adequate vitamin D supports immune resilience against seasonal illnesses. Additionally, Harvard Medical School research suggests that vitamin D plays a key role in reducing inflammation and supporting brain health.

A previous study out of Northwestern University found a strong correlation between vitamin D deficiency and COVID-19 mortality, showing that patients from countries with high COVID-19 mortality rates had lower vitamin D levels compared to those in less-affected regions.

Why is Vitamin D So Important?

  • Sunlight Exposure: Up to 90% of our daily vitamin D can be synthesized through skin exposure to sunlight. However, factors like skin tone, geographic location, season, and sunscreen use affect how much vitamin D is produced.
  • Food Sources: Dietary sources serve as an essential vitamin D supplement. Fatty fish (salmon, mackerel, sardines), fortified dairy products, egg yolks, and mushrooms are some of the few food sources that provide dietary vitamin D.
  • Supplements: Many health professionals recommend vitamin D supplementation, especially during winter months or for those with limited sun exposure.

Source: www.globalhealingcenter.com

The Sunscreen Debate: Blocking Harm or Blocking Health?

While sunscreen is essential for preventing skin cancer and premature aging, concerns have arisen about whether it reduces the body’s ability to synthesize vitamin D. Some research suggests that most people still produce adequate vitamin D even with sunscreen use, while others indicate that high SPF formulas could reduce vitamin D synthesis significantly.

A 2024 review by the American Academy of Dermatology concluded that moderate sun exposure (10-30 minutes a few times a week, depending on skin tone) is generally sufficient to maintain vitamin D levels.

However, dermatologists stress that prolonged exposure without protection increases skin cancer risk.

Sunscreen Ingredients: What to Watch For

Recent studies have raised concerns about the systemic absorption of certain chemical sunscreen ingredients. The FDA’s updated 2024 sunscreen regulations focus on ingredient safety, requiring further studies on commonly used UV filters.

Here are the proposed regulations outside of just ingredient-testing for sunscreens — this includes SPF levels, label requirements and dosage recommendations.

What’s Safe?

✅ Zinc Oxide & Titanium Dioxide – Approved as safe and effective (GRASE). These mineral sunscreens sit on the skin’s surface and reflect UV rays without significant absorption.

What’s Under Review?

⚠️ Oxybenzone, Octinoxate, Homosalate, and Octisalate – These chemical filters are absorbed into the bloodstream. While no definitive evidence shows harm, the FDA continues to evaluate their long-term effects.

What to Avoid?

❌ PABA & Trolamine Salicylate – Deemed unsafe for use by the FDA.

Balancing Sun Protection & Vitamin D: Expert Tips

  1. Get Smart Sun Exposure – Spend 10-30 minutes in the sun before applying sunscreen, depending on your skin type and sensitivity.
  2. Use Broad-Spectrum Sunscreen – Choose zinc oxide or titanium dioxide-based sunscreens to protect against both UVA & UVB rays.
  3. Supplement, if needed – Consider a vitamin D supplement if you have limited sun exposure or live in a northern climate.
  4. Eat Vitamin D-Rich Foods – Incorporate salmon, fortified dairy, eggs, and mushrooms into your diet.
  5. Reapply Sunscreen Often – If spending extended time outdoors, reapply every two hours and after swimming or sweating.
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What Does it Mean to be Healthy?

In the U.S., we spend almost $5 trillion on healthcare, 17.6% of our GDP — that’s $14,750 per person. And we are not healthy: 40% of Americans are obese, 39% will develop cancer in their lifetime, and 12% are diagnosed with diabetes. This sounds dismal.

What is Health?

The answer might seem obvious, but each of us is unique.

For me, a healthy body means doing activities with my children and not getting left behind. It also means keeping in shape so when my grandchildren are old enough, so I won’t be left behind then, either.  For Hayley, it means cultivating energy, stamina, nutrition, joy, and emotional well-being to care for her family and being a great friend. For Hillary, a mom in her forties, her focus is now on longer-term goals, such as increasing muscle mass and bone density.

And for Garland, health is defined as having the physical stamina and mental energy to continue interacting positively with his wife, family and friends, and with as many of the the people around me as he can; and still being able to give strength, experience and capabilities to make small but meaningful contribution to the well-being of the world.

As Garland eloquently puts it,

“Without our health, we simply take from the world around us when simple humanity demands that we give more than we take.”

But at the end of the day, how do we know we are healthy?  Achieving health is a lifestyle.  It is not just taking multiple supplements or running a marathon.  It is not just avoiding red dye and eating only plants.  There are people who eat no processed foods, compete in triathlons, eat all the ‘right’ supplements and still die of heart disease or cancer.

We certainly cannot predict disease, but what we can do understand is that a healthy life is a mindset for living each day to our full potential.

Three Measurements of Health

To simplify things, we began with the most basic ways to find out your current health status. We found just three items you can tick off to help determine whether you are on the right track to achieving longevity.

While these seemingly have nothing to do with specific foods, these exercises have everything to do with what you eat.

If you are obese, weak, and not flexible, these measurements will be hard to achieve.  If you eat a balanced healthy diet of fresh vegetables, fruits, healthy fats and protein, exercise regularly, and get enough sleep, you will most likely complete these exercises. From there, you can determine that you can toward reaching your healthy goals for your age.

What is your VO2 Max?

Peter Attia, MD, who wrote Outlive: The Science and Art of Longevity, points to VO2 max as the best predictor of longevity.

It is not just a measurement for athletes, but a cardiovascular indicator for everyone.

VO2 Max is the maximum amount of oxygen your body can absorb and use during exercise. When you breathe, your lungs take in oxygen and deposit it into the bloodstream. Your heart and blood vessels take the oxygen-rich blood and send it to your muscles, which use it to work hard and contract.

Oxygen is also necessary for your cells to create ATP, your cell’s energy engine. This molecule found in our cells provides energy for cellular functions, nerve impulse transmission, and protein synthesis.  Basically, the more efficiently you use oxygen, the more ATP your muscles produce.

In a study of over 100,000 individuals, there was a clear trend between VO2 max levels and mortality risk.

The results showed that higher VO2 max levels were associated with lower all-cause mortality risk, with the most significant difference observed between the lowest fitness group and the other groups.

The most precise way to measure your VO2 max is to go to a lab where you run or bike with a Darth Vader-looking mask.  You can search Fitnescity for a location or ask your doctor. Fitness trackers also measure it, but they are not as accurate.

Improving Your VO2 Max

While VO2 max naturally declines with age, you can improve or maintain it with regular exercise, particularly high intensity interval training, which is also good for your brain.

Can you hang?

Hanging from a bar measures your grip strength, which measures your overall muscle ratio – a good indicator of overall fitness.

We use our hands for virtually everything: weight training, gardening, opening jars, vacuuming, cooking, pulling suitcases through long airports…the list is endless.

If your grip is strong, it means that your arm and shoulders are strong and that you have been exercising. If you are exercising, you probably have an appropriate BMI and body fat percentage.

Interestingly, according to a meta-analysis published in NIH, a decline in grip strength can lead to heart disease, arthritis, osteoporosis, Type 2 diabetes, and certain cancers.

“Not enough can be said about the importance of grip strength as you age. It’s one of the strongest physical associations with longer life”. 

– Peter Attia, MD

Attia says that a 40-year-old woman should be able to hang for 1 minute 30 seconds and a man for 2 minutes.

Can you stand up and sit down without your hands?

Kelly and Juliet Starrett wrote the book, Built to Move, outlining ten essential habits to help you move freely and live fully.  One of their mobility tests is your ability to get up and down off the floor without assistance.

In a joint study published in a 2014 European Journal of Preventive Cardiology, researchers observed and scored 2,002 men and women ages 51-80 on how well they performed the sit and rise test. The more the subjects had to use their hands, the lower the score. The bottom 8% of performers had a lower survival rate.

“It is well known that aerobic fitness is strongly related to survival, but our study also shows that maintaining high levels of body flexibility, muscle strength, power-to-body weight ratio and co-ordination are not only good for performing daily activities but have a favorable influence on life expectancy.”

– 2014 European Journal of Preventive Cardiology

What do these tests have to do with food?

A healthy lifestyle can sound complicated but basically it boils down to two things: move a lot and eat well.

We have all heard that ‘sitting is the new smoking’.  If you are sedentary, your body is not strong, flexible, and can efficiently burn calories. Your risk of cardiometabolic disorders just goes up. Many of us who must sit at our desks a lot of the day try to stand up every 45 minutes and move around.

Fat doesn’t make you fat — sugar makes you fat. Eating well really means eating fruits and vegetables, healthy fats, protein, and staying away from sugar. Excess sugar is what gets stored as fat, not necessarily excess healthy fats.

The Lancet documented 5,800 deaths and 4,800 cardiovascular disease events.  They found that higher saturated and unsaturated fat intake was associated with lower risk of stroke and not associated with cardiovascular disease mortality.  Whereas high carbohydrate intake (sugars) was associated with a higher risk of mortality.

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Here’s How to Combat Winter Illnesses

Winter illnesses are making their presence known with a vengeance this year.

But fear not! There are simple steps we can take to protect ourselves and our loved ones from these seasonal maladies. Let’s dive into why this winter has been particularly rough on our health and explore how we can boost our defenses through better eating habits and proper hygiene.

The Winter Illness Surge of 2025

This winter has seen a significant uptick in various illnesses.

Flu season is in full swing, with 40 states reporting high or very high levels of flu-like illness. The “stomach bug” is also making its rounds, with the CDC reporting that norovirus outbreaks in early December reached their highest levels since 2012. Add to this the ongoing concerns about COVID-19 and other respiratory viruses, like RSV, and we’ve got ourselves a perfect storm of winter illnesses.

So, why the sudden surge? Experts point to several factors:

  • Increased indoor gatherings during the holiday season
  • More travel, allowing viruses to spread across regions
  • Colder temperatures driving people indoors where germs can spread more easily
  • Weakened immune systems from inflammation due to poor eating habits and drinking; also, potentially reduced exposure to germs since Covid lockdowns
  • Stress from the holiday rush

The Power of Prevention: Handwashing and Healthy Eating

Now that we know what we’re up against, let’s talk about our best line of defense: prevention.

Two of the most effective ways to ward off these winter bugs are proper handwashing and maintaining a healthy diet. Let’s break these down:

Handwashing: Your First Line of Defense

Similar to food prep, cleanliness and hygiene best practices are key to mitigating illness – and not just for yourself.

It might seem simple, but washing your hands properly is one of the most powerful tools we have against the spread of illness and spreading it to others in your community. In fact, a good, old fashioned scrub with soap and water is even more effective than using hand sanitizers.

The CDC recommends handwashing as one of the best ways to avoid getting sick and spreading illness, with studies showing it can reduce the number of people who get colds and respiratory illnesses by 21%.

Remember to wash your hands with soap and water frequently, especially before eating or preparing food, after using the bathroom, and after coughing, sneezing, or blowing your nose.

Eating Better: Fueling Your Immune System

While handwashing helps keep germs at bay, eating a healthy, balanced diet gives your body the nutrients it needs to fight off infections. A well-nourished body is better equipped to handle the onslaught of winter viruses.

10 Immune-Boosting Foods for Winter Wellness

Check out these ten superstar foods that can help keep your immune system in top shape this winter:

  • Salmon: This fatty fish is an excellent source of omega-3 fatty acids, which can help reduce inflammation in the body. It’s also rich in vitamin D, which plays a crucial role in immune function.
  • Citrus fruits: Oranges, grapefruits, and lemons are packed with vitamin C, a powerful antioxidant that can help boost your immune system. Vitamin C may help increase the production of white blood cells, which are key to fighting infections.
  • Yogurt: Probiotic-rich foods like yogurt can help maintain a healthy gut microbiome, which plays a crucial role in immune function. Look for yogurts with live and active cultures for maximum benefit.
  • Spinach: This leafy green is rich in vitamins C and E, as well as antioxidants and beta carotene. These nutrients can help boost your immune system’s ability to fight off infections.
  • Almonds: Packed with vitamin E, almonds can help support immune system function. They’re also a good source of healthy fats and protein, which can help keep you feeling full and satisfied.
  • Sweet potatoes: The rich orange color of sweet potatoes comes from beta carotene, which your body converts to vitamin A. This vitamin is crucial for maintaining the health of your skin, which is your body’s first line of defense against pathogens.
  • Green tea: Rich in antioxidants called polyphenols, green tea may enhance immune function. It also contains L-theanine, an amino acid that may aid in the production of germ-fighting compounds in your T-cells.
  • Garlic: This pungent bulb contains compounds that may help stimulate the immune system. Some studies suggest that garlic can help reduce the severity of cold and flu symptoms.
  • Ginger: This spicy root has been used for centuries to treat various ailments. It may help decrease inflammation and can help soothe a sore throat or upset stomach.
  • Turmeric: This bright yellow spice contains curcumin, a compound with powerful anti-inflammatory properties. Some studies suggest it may help boost immune function.

Incorporating these foods into your diet can provide your body with a wide range of nutrients that support immune function.

Remember, variety is key – aim to eat lean proteins with a rainbow of fruits and vegetables to ensure you’re getting a diverse array of nutrients.

Need inspiration?

Check out our seared salmon with broccolini and spaghetti squash recipe here.

Beyond Diet and Handwashing: Additional Tips for Staying Healthy

While proper nutrition and hand hygiene are crucial, there are several other steps you can take to protect yourself from winter illnesses:

  • Keep common surfaces clean: Just like we do when preparing food, be sure to regularly disinfect frequently touched surfaces in your home, like doorknobs, light switches, and countertops.
  • Avoid touching your face: Try to keep your hands away from your eyes, nose, and mouth to prevent the spread of germs.
  • Dress appropriately: Wear warm clothing when going outside to protect yourself from the cold, which can weaken your immune system.
  • Stay active: Regular exercise can help boost your immune system. Aim for at least 30 minutes of physical activity each day.
  • Get enough sleep: Adequate sleep is crucial for maintaining a strong immune system. Adults should aim for 7-9 hours per night.
  • Stay hydrated: Drinking plenty of water helps your body function optimally, including your immune system.
  • Manage stress: Chronic stress can weaken your immune system. Find healthy ways to manage stress, such as meditation, yoga, or deep breathing exercises. And boost your serotonin levels to fight seasonal woes with these foods.
  • Get vaccinated: Despite us entering the winter months, it’s not too late to protect yourself for the rest of the season. Make sure you’re up to date on your seasonal vaccines.

Staying healthy isn’t just about avoiding sickness – it’s about giving our body the tools it needs to thrive.

So the next time you’re tempted to skip handwashing or reach for that sugary snack, think about how these small choices can impact your overall health.

Taking care of each other

Let’s make this winter a season of wellness for ourselves and our community. After all, every person who stays healthy is one less person spreading illness to others. So wash those hands, enjoy a colorful, nutrient-rich meal, and here’s to a healthier, happier winter for all of us!

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The Year Ahead in Food & Health

Drawing from various consumer insights and data outlook reports on food and nutrition trends, this article outlines the key themes shaping the industry for 2025.

Personalized Nutrition Through Data-Driven Approaches

There is no ‘one size fits all’. Intuitively, we know this, but do we approach our food – and thus our health – with an individualistic view? For instance, your blood sugar responds very differently to the same food that your spouse or friend are eating. Today, advancements in technology and access to biometric data are enabling highly personalized nutrition solutions.

Google ‘personalized nutrition’ and a host of options pop up.  There are multiple choices to test one’s blood, food allergies, and genomics to see what foods are best for you. Many people have also started to wear a glucose monitor just to see how foods affect their blood sugars.

Biofach, as well as other trend reports, highlights that wearable devices and apps will increasingly guide dietary choices tailored to individual metabolic responses, activity levels, and genetic predispositions. This aligns with a broader shift toward precision health, where food and nutrition play central roles in preventative care.

The need for interdisciplinary collaboration—combining nutrition science, genomics, and data analytics—is increasingly evident. Digital health literacy is becoming crucial to navigate this evolving landscape.

The Rise of Regenerative Ag & Climate-Positive Foods

Sustainability is no longer a buzzword but a mandate. Regenerative agriculture practices—which restore soil health, enhance biodiversity, and sequester carbon—are gaining momentum. This is mirrored in The Packer’s report on produce trends, which predicts a growing demand for foods that not only reduce environmental impact but actively contribute to climate solutions.

Here are several companies that have committed to purchasing food from regenerative agriculture sources:

  • Cargill has invested in regenerative agriculture initiatives to promote sustainable farming practices.
  • Kellogg Company has made commitments to support sustainable agriculture and promote regenerative practices in its supply chain.
  • Nestlé has announced initiatives to source ingredients from regenerative agriculture systems to improve sustainability.
  • Danone has committed to regenerative agriculture practices and aims to partner with farmers to enhance biodiversity and sustainability.
  • General Mills is actively investing in regenerative agriculture practices, particularly in its supply chain for grains.
  • Unilever has pledged to promote regenerative agriculture in sourcing ingredients for its products.
  • PepsiCo has initiatives focused on regenerative agriculture to improve soil health and sustainability in its agriculture supply chain.
  • McDonald’s has been exploring regenerative agriculture practices to enhance sustainability in its sourcing efforts.

These companies are increasingly looking to support agricultural practices that benefit the environment and communities while enhancing the resilience of food systems.

Key insights also highlight increasing concern about climate change’s impact on food production. For example, 57% of US fruit consumers worry about its effects on fruit availability. These concerns are pushing brands to educate about regenerative practices and explore innovative methods like agrivoltaic farming, which combines solar energy production with crop cultivation.

Expanding studies on the nutritional quality of produce grown through regenerative practices and transparent labeling can further communicate these benefits.

Integrating topics like soil health and carbon farming into broader discussions can foster greater awareness and adoption.

Plant-Forward Diets with Global Inspirations

The plant-based movement is evolving into plant-forward eating, emphasizing the diversity of plant ingredients over strict vegetarianism.

PepsiCo’s trends highlight an increasing appetite for culturally inspired plant-based options, such as jackfruit tacos and lentil curries. The Packer’s research similarly emphasizes exotic produce like yuzu and dragon fruit, which are finding their way into mainstream markets.

Mintel’s concept of “Rule Rebellion” explores the dualities of indulgence and health. Increasingly, unconventional food combinations—like pairing fries with salad—strike a balance between health-conscious choices and indulgent cravings.

This trend opens opportunities to explore the health benefits and applications of diverse plant foods.

Incorporating global perspectives in discussions about nutrition and culinary uses is key to leveraging this shift.

Functional Foods and Beverages: Beyond Basic Nutrition

The demand for foods and beverages that offer specific health benefits beyond basic nutrition is rising. According to PepsiCo, functional ingredients such as adaptogens, probiotics, and nootropics will dominate shelves in 2025. These products promise to support mental clarity, gut health, and stress management, reflecting a post-pandemic focus on holistic well-being.

It’s equally important to avoid foods that are high in empty calories, such as sugary drinks and processed snacks, which can crowd out nutrient-dense options. Meal prepping and mindful eating can help balance protein intake across the day, ensuring that each meal includes a good source of this vital nutrient.

The trend reflects a broader shift toward functional eating, where meals are not just a source of energy but are tailored to support specific health outcomes.

This trend falls in line with Mintel’s findings that suggest a shift in the definition of “food as medicine.” With the rise of weight-loss medications like Ozempic, there is an emphasis on foods that meet essential nutritional needs, focusing on simplified claims about protein, fiber, and vitamin content.

Validating these claims through rigorous studies and understanding their proper use will be critical for navigating this trend.

Food Tech: Lab-Grown & AI-Powered Solutions

Consumer reports also emphasizes the potential of lab-grown meat and dairy to reduce the environmental footprint of traditional agriculture. Meanwhile, AI is revolutionizing food production, optimizing everything from crop yields to personalized meal recommendations. These innovations address the twin challenges of feeding a growing global population and mitigating climate change.

Mintel’s “Hybrid Harvests” highlights the need to bridge tradition and technology in agriculture. Combining advancements like gene editing with time-honored farming practices can create efficient, sustainable food systems.

The Rise of High-Protein Meals

High-protein diets are emerging as a dominant trend for 2025, driven by increased awareness of protein’s role in supporting overall health. And today, high-protein products are becoming more diverse and accessible, catering to a range of dietary preferences and lifestyles.

Achieving adequate protein intake can be simple with some planning. Incorporating lean protein sources like chicken, fish, eggs, and plant-based options such as tofu, lentils, and quinoa can make meals nutrient-dense without excessive calories. Protein-rich snacks like Greek yogurt or nuts also contribute to daily totals.

Shifts Away from Certain Practices in 2025

As new research emerges, some practices and trends are being left behind. The focus on sustainability, transparency, and functionality means there is less emphasis on overly processed foods that lack clear nutritional benefits. Artificial ingredients and heavily refined sugars are being scrutinized more closely, with many products reformulated to meet cleaner-label standards.

The popularity of low-fat diets is also declining as the understanding of healthy fats improves. Nutritional research now supports balanced fat intake, including sources like avocados, nuts, and olive oil, for their role in heart health and satiety. People are beginning to understand that healthy fats don’t make you fat. It is excess sugar that ends up on your waistline. Additionally, the reliance on calorie-counting as a primary tool for weight management is being replaced by approaches that emphasize nutrient density and overall dietary quality.

Single-use plastics in food packaging are another area seeing a major shift. As environmental concerns take center stage, brands are increasingly adopting biodegradable or reusable packaging solutions. An increasing awareness of nanoplastics that end up inside your cells – even your brain – are moving people away from plastic water bottles if not other food packaging. These changes reflect a broader move toward practices that prioritize long-term health—both for individuals and the planet.

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Alcohol’s impact on our health

With cold weather rolling in and the holidays quickly approaching, many of us find a festive cocktail or a glass of wine in our hands more frequently.

But there’s no getting around it: alcohol is just not good for you. Everything we have studied about alcohol is that, while fun, it is detrimental to our health. So how do we have a fun and festive holiday season but still respect and nurture our bodies?

Here’s a breakdown of the latest research and tips to help you navigate the season with both fun and wellness in mind.

Trends in drinking habits

Drinking patterns vary significantly across different demographics and age groups.

While some older generations continue to consume alcohol at consistent levels, younger generations are redefining social norms around drinking. Recent data shows that Millennials and Gen Z are leading a shift toward reduced alcohol consumption, with many opting for alcohol-free lifestyles. This trend is driven by increased awareness of the health impacts of alcohol, the popularity of mocktails, and a desire for a more balanced lifestyle.

However, alcohol consumption remains high in certain segments. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), binge drinking among adults aged 25-34 continues to be a concern, accounting for a significant proportion of alcohol-related hospital admissions. In contrast, the rise of sober-curious movements and wellness-focused lifestyles has created opportunities for non-alcoholic beverages to thrive.

Interestingly, regional and cultural differences also play a role. In urban areas, where wellness trends are more prevalent, alcohol consumption has seen a steady decline. Meanwhile, rural areas may still report higher overall consumption levels, linked to cultural and social norms. As we approach the “booziest” time of the year, these shifting dynamics highlight the importance of understanding how alcohol affects our bodies and minds—and making choices that align with our personal goals and values.

Define your drinking

There are ways you can mitigate the effects so they are not so damaging to your brain and body. Awareness is the first step to having responsible fun. Therefore, the first step is to assess your drinking habits.

How many drinks do you consume per week? Are you in the high range (14 or more drinks weekly) or in the low-to-moderate range (less than 7 drinks)?

Then closely examine your drinking patterns. Be sure to take a good, close look at your habits when considering these patterns:

  • Binge Drinking: Drinking heavily within two hours; this is defined by 5 drinks for men and 4 drinks for women during that time period. Packing your weekly limit into a few nights, such as weekends, can have more damaging effects  to your brain, your liver, your gut, your hormones, and your heart rate variability. Generally, this pattern is not ideal for short-term and long-term health.
  • Moderate Drinking: Consuming 2 drinks a day for men, one drink for women. Spreading out one to two drinks over the week is less harmful to your body and brain.

“An investment in knowledge pays the best interest.”

– Benjamin Franklin

Alcohol’s impact on the body

Despite your current drinking habits, it’s important to be aware of alcohol’s deleterious effects on the functioning and health throughout various organs and systems in your body.

The Brain

Alcohol’s effects on the brain are profound and multifaceted.

Research indicates that alcohol disrupts the prefrontal cortex, a region responsible for decision-making, impulse control, and memory. This disruption leads to temporary rewiring, manifesting as impulsivity, poor judgment, and memory lapses—symptoms commonly associated with intoxication.

Here is a great video to show what goes on in the body after drinking:

Chronic alcohol use exacerbates these effects, causing long-term alterations in neural circuitry. Studies published in journals like Nature Neuroscience and The Journal of Neuroscience reveal that even moderate alcohol consumption can impair the growth of new neurons in the hippocampus, the brain’s memory center.

However, abstinence for two to six months can promote partial recovery, allowing the brain to regain some of its functionality. Alcohol also increases levels of acetaldehyde, a toxic byproduct of alcohol metabolism. Acetaldehyde disrupts neural signaling, contributing to the feeling of being “drunk.”

Furthermore, regular alcohol consumption can lead to an overactivation of the brain’s reward system, creating a cycle of dependence by altering dopamine pathways. This phenomenon explains why habitual drinking can make it harder to quit.

“Being drunk is a poison-induced disruption in neural circuitry caused by acetyl aldehyde as the alcohol is being metabolized.”

– Dr. Andrew Huberman, Ph.D.

Hormones

Alcohol increases cortisol levels, contributing to stress and inflammation.

Elevated cortisol has been linked to chronic health conditions such as hypertension and anxiety (Journal of Clinical Endocrinology & Metabolism). Furthermore, alcohol disrupts serotonin levels, which affects mood regulation and can exacerbate conditions like depression.

Research in Alcohol Research & Health highlights that even moderate drinking alters the balance of estrogen and testosterone, accelerating the conversion of testosterone to estrogen. This imbalance can lead to gynecomastia in men and increase the risk of hormone-sensitive cancers in women, such as breast cancer.

The Gut

Alcohol disrupts the gut-liver-brain axis, which is critical for overall health.

According to studies in Gut Microbes and Nature Reviews Gastroenterology & Hepatology, alcohol consumption alters the gut microbiota, reducing the diversity of beneficial bacteria. This disruption contributes to leaky gut syndrome, where toxins and bacteria pass through the intestinal lining into the bloodstream, leading to systemic inflammation.

Chronic alcohol use is also associated with reduced production of short-chain fatty acids (SCFAs), which play a key role in maintaining gut health and reducing inflammation. Supplementing with probiotics and dietary fiber has been shown in clinical trials to partially restore gut microbiome health after alcohol-induced damage.

Practicing mindful consumption

Here are a few options — with and without alcohol — to keep in mind at your next gathering:

Jump on the mocktail trend

The market for non-alcoholic alternatives is on the rise. These products are in particular demand among adults under 45 years old. According to Food Business News, this segment is growing to over $11 billion, as 69% of alcohol users — 81% of GenZ consumers and 78% of millennials — are considering trying a sober experience.

Mocktails not only save you from the adverse effects of alcohol, but also offer a hydrating and flavorful option to enjoy. And the good news is that the alternatives to alcohol are much more interesting than plain soda with lime.

Functional cocktails are non-alcoholic and have specific health benefits. Some drinks even include adaptogens, such as ashwagandha, lion’s mane, and cordyceps. Others including anti-inflammatory ingredients, like caffeine, ginger, and other additives.

Some popular mocktail recipes include:

  • Cucumber Mint Spritzer: Fresh cucumber juice, muddled mint, sparkling water, and a splash of lime
  • Cranberry Ginger Mule: Cranberry juice, ginger beer, and a squeeze of fresh orange
  • Tropical Paradise: Coconut water, pineapple juice, and a dash of grenadine

Consider your beverage of choice

Despite the evidence showing how unhealthy alcohol is for proper functioning of our body, we also know there will be times where we want to celebrate with a a drink.

The type of alcohol you consume matters. For instance, red wine contains antioxidants like resveratrol, which can promote heart health. Yet you would have to drink quite a lot to get those benefits – and defeat the ‘healthy’ purpose.

However, all alcohol is calorie-dense and provides no essential nutrients, often leading to poor dietary cravings, like late-night snacking. You can use this chart below to quickly determine your next drink when put on the spot.

Quick tip: avoid darker liquors like bourbon, which contain higher levels of congeners that worsen hangovers.

Some practical hangover tips to reduce recovery include:

One of the most dreaded aspects of drinking is the hangover. Poor sleep, dehydration, and inflammation all play a role. Try to implement these tips to reduce that dreaded feeling:

  • Staying hydrated by alternating water with alcoholic beverages
  • Consuming a nutritious, protein-rich meal before drinking
  • Avoiding sugary drinks that sneak in excessive amounts of calories

What do you do if it’s too late and you’re waking up to a tough morning? Consider drinking lots of water, taking electrolytes with vitamin B and C, exercising, and consuming good, old-fashioned chicken soup to move on with your day.

Other hangover hacks

Another option for feeling better in the morning? This is where ZBiotics comes in. ZBiotics is a probiotic drink scientifically designed to help your body process alcohol by breaking down acetaldehyde, a toxic byproduct of alcohol metabolism.

Drinking ZBiotics 30 minutes before and after consuming alcohol can reduce the severity of hangover symptoms, allowing you to recover more quickly.

Key takeaways

As you head into the holiday season, here are some tips to keep in mind:

  • Limit Your Intake: Aim for no more than 4 drinks per week to minimize health risks
  • Be Selective: Choose lower-sugar options and avoid calorie-laden cocktails
  • Prep Your Body: Stay hydrated, eat a balanced meal beforehand, and consider supplements like folate or B12 or Zbiotics
  • Take Breaks: Allow your body time to recover by incorporating alcohol-free days into your routine
  • Try Mocktails: Elevate your celebrations with alcohol-free alternatives that are both fun and healthy
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5 Nutrients Unique to Meat

Meats, especially lesser processed lean meats (think chicken breast, pork loin, and beef sirloin), are a natural source of many vitamins, minerals, and amino acids. They also have specific protein compounds fundamental to overall health, making it all the more important to evaluate your dietary needs should you choose to limit or remove meats from your diet.

Here are five essential nutrients only found in meat:

Vitamin B12

Vitamin B12 is primarily found in animal foods like fish, meat, and eggs.

This vitamin is essential for a healthy body, as it helps develop red blood cells, keeps our cells healthy, and supports nerve and brain function. B12 also boosts our energy levels by preventing megaloblastic anemia, a condition that can make people feel tired and weak.

According to the National Institutes of Health, adults should aim for an average daily intake of 2.4 micrograms of B12. It’s important to remember that plant foods don’t naturally contain vitamin B12 unless they’re fortified, making it challenging to get enough of this nutrient on a plant-only diet.

Vitamin D

Vitamin D comes in two forms: D2, found in plants; and D3, found in animal foods. Both forms are important for our health. In our bodies, vitamin D helps absorb calcium, promotes bone and cell growth, reduces inflammation, and supports a healthy immune system.

While both types of vitamin D are essential, a deficiency in vitamin D3 has been linked to a higher risk of cancer, heart disease, and multiple sclerosis. To boost your vitamin D3 intake, try eating fatty fish and egg yolks, which are among the best sources.

A study recommends a daily vitamin D supplement dose of 2000 IU (50 µg) for various health benefits, including reducing the risk of cancer, heart disease, and multiple sclerosis.

DHA

DHA, or docosahexaenoic acid, is an omega-3 fatty acid essential for brain function. It plays a crucial role in infant brain development and is vital for maintaining normal brain function in adults. Deficiencies in DHA have been linked to cognitive decline and an increased risk of developing Alzheimer’s disease, cancer, and depression.

Recent research also highlights the impact of DHA on metabolic health, with findings showing that a low-fat diet with less DHA increased women’s plasma triglycerides and the severity of Type 2 diabetes and heart disease.

The best source of DHA is fatty fish, such as salmon, mackerel, and sardines. However, for those following a plant-based diet, algal oil supplements are an excellent alternative, providing the necessary DHA without animal products.

Complete Proteins

There are two types of proteins – complete and incomplete – and they differ based on their amino acid profile.

There are over 20 types of amino acids and nine essential amino acids. Complete proteins contain all nine, while incomplete proteins lack at least one amino acid. Because our bodies can’t make these crucial amino acids, they must come from our diet.

Animal-based foods, such as meat, poultry, fish, eggs, and dairy, are all sources of complete proteins. Plant-based foods, like fruits and veggies, seeds, nuts, and grains, lack one or more essential amino acids, making them incomplete proteins and not a good sole source of protein in your diet.

However, you don’t necessarily have to eat meat to get your amino acids, but you do have to be strategic. You can mix and match incomplete proteins to create a complete one. For example, when consumed together, rice and beans create a complete protein. So do peanut butter and whole wheat bread.

Digestive properties

Plant and animal proteins differ not only in their amino acid composition, but also in their digestive processes.

The speed at which protein is absorbed directly affects our metabolism. Animal-based proteins are generally more nutritionally efficient because they are absorbed more quickly by the body. It typically takes 36 to 72 hours for the body to break down protein into its amino acids for absorption.

Since plant proteins often need to combine with other foods to provide all the essential amino acids, their digestion and absorption take longer. Recent research supports these findings, showing that animal proteins are more effective in stimulating muscle protein synthesis due to their higher digestibility and better amino acid profile.

However, combining different plant-based protein sources can still provide a complete amino acid profile for those on plant-based diets.

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Eating for Healthy Mitochondria

Are you ready for a pop quiz?

Which bodily component is responsible for producing over 90% of the energy in your body cells, makes up 40% of each heart muscle cell, can change shape to move around when needed, can grow and divide when more energy is required AND can produce hundreds of variations of proteins?

If you guessed mitochondria— ding ding ding — you are correct!

You have over 100,000 trillion mitochondria within your body right now that seamlessly work to create energy to keep your body functioning.

That amounts to a staggering 1,000 to 2,500 mitochondria in each of your cells, chugging away to keep all of your organs working as they should.

Biology Refresher: Mitochondria 101

Mitochondria convert food into cellular energy in the form of adenosine triphosphate, or ATP, through a process called oxidative phosphorylation. They efficiently break down carbohydrates and fatty acids, producing NADH, an enzyme used to generate ATP. ATP is unique because it cannot be stored and is immediately used as energy for our cells.

Foods that Fuel

While food is essential for mitochondrial performance, avoiding toxins and building muscle mass also play crucial roles.

For instance, even individuals with mitochondrial damage, such as those with Parkinson’s disease, can increase ATP production through strength training, as muscle cells contain more mitochondria.

Genetics also significantly influence mitochondrial function.

Particular diseases such as Alzheimer’s, muscular dystrophy, diabetes, Lou Gehrig’s disease, and certain cancers are linked to genetic mitochondrial dysfunction.

However, diet is a key factor in optimizing mitochondrial function, limiting oxidative stress, and promoting ATP production through essential vitamins, minerals, and amino acids.

—-–

CoQ10 is the primary antioxidant in human cells

But what do antioxidants have to do with mitochondria and energy production?

  • Oxygen is a critical component in energy production and the oxidative phosphorylation process.
  • Antioxidants help protect mitochondria from any damage that can happen during this process – such as any strain on the cell from excess energy use.
  • This energy coupling leads to ATP formation as a carrier for both electrons and protons. And (bringing you back to biology 101 again), ATP can be converted into ADP—helping to support energy production further.
  • It is recommended that we get between 90-200 milligrams of CoQ10 per day. Foods rich in CoQ10 include soybeans, broccoli, peanuts, fatty fish, and oranges.

—-–

Lipoic Acid and Acetyl L-Carnitine work hand in hand to improve age-related decline in mitochondrial bioenergetics

In other words, they aid in the recovery of fatty acids, increasing energy production and metabolic rate while reducing oxidative stress.

  • Lipoic Acid plays a crucial role in recharging other important antioxidants for mitochondrial health, like CoQ10 and vitamin E.
  • Acetyl L-Carnitine (“L-carnitine”) is an antioxidant that scavenges free radicals and promotes liver detoxification while boosting T-cell activation to help maintain immune function.
  • We should strive for between 600-1,800 milligrams of Lipoic acid per day, and about 3g of L-carnitine per day.

—-–

Resveratrol induces pro-oxidant effects and antioxidant impact on mitochondria. 

Resveratrol’s benefits to cellular integrity are vast. Here’s how to get more of this invaluable antioxidant:

  • Resveratrol improves mitochondrial respiratory activity, boosting cellular reprogramming efficiency and cell growth.
  • Resveratrol is in many of our favorite Mediterranean diet foods, including red wine, blueberries, dark chocolate, and peanuts.
  • While there is no formal recommended daily dose of resveratrol, in order to see a biological effect, academics suggest a rather large spread of 5mg and 100mg per day.

—-–

Vitamin E‘s abundant health benefits

With regard to mitochondrial and cellular health, vitamin E has three key functions:

  • Vitamin E prevents thyroid hormone-induced changes
  • It significantly reduces the production of free radicals, and
  • Vitamin E also elicits beneficial reactions in our cells

Essentially, it is the cell’s first line of defense when it comes to protecting the mitochondrial membrane from the damage free radicals cause.

Aim for 15 mg per day just by simply mixing sunflower seeds, avocado, and kiwi in a smoothie.

Harmful Foods = Malfunctioning Mitochondria

To stress the importance of the above food groups for mitochondrial health, it is essential to understand just the number of functions that the mitochondria in your cells impact.

While diet alone cannot change illnesses from genetics or excessive toxic exposure, it can fortify your mitochondrial function and serve as a supplemental treatment for these diseases.

There are also foods we should avoid in excess, as they can adversely impact mitochondrial function:

Added sugars

Excess sugar is well known to have unfavorable effects on critical functions of our body, most notably our gut and brain health. This is no exception to your mitochondrial health.

Sugar inhibits the mitochondria from quickly burning energy, especially in fructose form. Sugar then winds up being stored as fat and producing damaging free radicals.

Be sure to balance your vegetable intake with the fruit servings in your daily diet and opt for whole fruits rather than processed fruit products.

Refined Carbs

Simple carbohydrates have also been found to be problematic with mitochondrial health.

White flour, when eaten, quickly turns to glucose once digested—it might as well be table sugar.

Mitochondria tend to function better on a lower carbohydrate diet, as they are able to efficiently create energy rather than frivolously burning junk. Try to keep carbohydrates between 225 and 325g daily.

For further reading and the latest research, refer to:

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How bad is alcohol for us?

Sitting down for cocktails and dinner with friends and family is so enjoyable on a Friday or Saturday evening after a long week. But after tuning into an episode of Dr. Huberman’s podcast on drinking’s effects on our health, we took a closer look into how our body processes alcohol.

As it turns out, Dr. Huberman was onto something. New research has shown that the nice little drink in your hand can have more detrimental effects on our brain and body than we originally knew. In fact, emerging studies reveal that even low levels of alcohol consumption can have significant negative impacts on health.

So we gathered information from recent studies to answer some important questions:

Maybe those weekend cocktails are not such a good idea after all…

Alcohol metabolism, toxicity & cancer risk

When ingested, alcohol – also known as ethanol – is metabolized by the liver. This process involves converting ethanol to acetaldehyde, a toxic compound that damages cells and tissues. The liver uses the enzyme alcohol dehydrogenase to break down ethanol into acetaldehyde, which is then converted to acetate.

While acetate can be utilized as an energy source, the intermediate production of acetaldehyde is harmful and contributes to the toxic effects of alcohol​.

The liver, being the primary site of alcohol metabolism, suffers significant damage from prolonged alcohol exposure. Acetaldehyde can induce oxidative stress, leading to liver inflammation, fatty liver disease, and cirrhosis over time​.

But the damage doesn’t stop there. Acetaldehyde can circulate through the bloodstream, impacting various organs and systems. And ethanol and its metabolites can damage DNA and promote carcinogenesis through several mechanisms, including oxidative stress and interference with DNA repair processes.

The effects of metabolizing ethanol also influence hormone levels, increasing estrogen levels, a risk factor for breast cancer. This is why alcohol consumption is associated with an increased risk of various cancers.

Alcohol’s effects on the brain

Alcohol’s influence on the brain is multifaceted, affecting both structure and function:

Neurodegeneration:

Chronic alcohol consumption, even at low to moderate levels (7 to 14 drinks per week), can lead to brain atrophy, particularly thinning of the neocortex and other critical brain regions. In fact, Huberman suggests that anything beyond two drinks a week has negative consequences. This structural degeneration can impair cognitive functions, including memory and executive functions.

Neurotransmitter disruption:

Alcohol acts as a central nervous system depressant, influencing neurotransmitter systems. It increases the activity of gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter, while simultaneously inhibiting glutamate, an excitatory neurotransmitter. This dual action leads to the characteristic sedative effects of alcohol and impairs cognitive functions and memory formation.

Behavioral changes:

Alcohol reduces the activity of the prefrontal cortex, the brain region responsible for decision-making, impulse control, and social behavior. This suppression can lead to increased impulsivity, risk-taking behaviors, and reduced inhibition, contributing to alcohol-related accidents and injuries.

Mood and mental health:

Alcohol disrupts the balance of serotonin and other neurotransmitters involved in mood regulation. This disruption can exacerbate conditions such as depression and anxiety. Regular alcohol use can lead to a cycle of dependence and withdrawal, further complicating mental health issues.

Impact on the microbiome

Alcohol has a significant impact on the gut microbiome, the community of microorganisms living in our intestines.

Alcohol kills both beneficial and harmful bacteria, leading to dysbiosis (microbial imbalance). This disruption can cause “leaky gut syndrome”, where the intestinal lining becomes permeable, allowing toxins and bacteria to enter the bloodstream. This condition is linked to systemic inflammation and a host of health problems, including liver disease and increased susceptibility to infections.

Maintaining a healthy gut microbiome is crucial for mitigating some of alcohol’s negative effects. Consuming probiotics and fermented foods, such as yogurt and kimchi, can help restore microbial balance and reduce inflammation.

Strategies to mitigate the effects of alcohol

The scientific evidence outlined here underscores alcohol’s potential risks.

From neurodegeneration to mental health issues, leaky gut, and increased cancer risk, its deleterious effects seem frightening, and rightfully so.

But this can feel contradictory to the social norms that encourage moderate alcohol consumption, making it a real challenge to curb this habit. And for those who enjoy the taste, like a fine wine or specialty bourbon, implementing personal behaviors that support this research can feel stifling.

However, we can exercise a few healthy habits that can help our body recover from the effects of long-term alcohol consumption while instilling new, healthier behaviors now.

Hydration is key

Proper hydration and a balanced diet are essential for mitigating the acute effects of alcohol, such as hangovers. Alcohol is a diuretic, causing increased urine production and leading to dehydration. To counter this:

  • Drink plenty of water before, during, and after consuming alcohol
  • Electrolyte solutions can help replenish lost minerals and maintain physiological balance

Dietary choices

Certain foods and supplements can help mitigate alcohol-induced oxidative stress and support liver function:

  • Antioxidants: Foods rich in antioxidants, such as berries, nuts, and dark leafy greens, can help neutralize free radicals produced during alcohol metabolism
  • B vitamins: Alcohol consumption depletes B vitamins, which are essential for energy production and brain health. Supplementing with B vitamins, especially B1 (thiamine), B6, and B12, can help reduce some negative effects
  • Milk thistle: This herbal supplement has been shown to support liver health and protect against alcohol-induced liver damage​

Improve gut health

Maintaining gut health is crucial for mitigating the negative effects of alcohol on the microbiome. Strategies include:

  • Probiotics and fermented foods: Consuming probiotics and fermented foods, such as yogurt, kimchi, sauerkraut, and kefir, can help restore the balance of gut bacteria and reduce inflammation
  • Prebiotics: These are non-digestible fibers that feed beneficial gut bacteria. Foods rich in prebiotics include garlic, onions, bananas, and asparagus
  • Zbiotics is a genetically-engineered probiotic drink that mitigates the effects of alcohol by breaking down the acetaldehyde.

Limit alcohol consumption

Reducing alcohol intake is the most effective way to avoid its negative health impacts. Strategies to limit consumption include:

  • Setting limits: Establish personal drinking limits and stick to them. For example, limit consumption to a certain number of drinks per week
  • Choosing healthy, non-alcoholic alternatives: The popularity of non-alcoholic beverages is growing, offering many options that provide the social experience of drinking without the negative health impacts. Non-alcoholic beers, wines, and mocktails can be enjoyable substitutes

 

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Supplements: Natural or Synthetic?

small glass bowl of supplements with herbs

There’s no doubt that vitamins and minerals are important to maintain both short- and long-term health. But does the source of the nutrients matter? You’ll find a lot of criticism about synthetic vitamins from various nutritionists and natural vitamin companies arguing that our bodies do not know how to digest these supplements.

But is this true? Or is this another marketing ploy to make you buy the more expensive, lesser processed vitamins?

What is a natural vitamin? 

Similar to ‘natural’ foods, the natural vitamin label is not clearly defined and can be very misleading. A natural vitamin can be made from a component directly from the earth or it can be ‘naturally made’ in your body through digestion. It can also be a product, like vitamin B, that begins with natural fermentation but is additionally processed.

All-natural vitamins are created directly from plant material. However, since supplements obviously don’t grow on trees, the only completely natural vitamin is something that comes directly from your food or made within our bodies.

To remove any vitamin from its natural source is a tricky and expensive process that also reduces the potency of the particular nutrient. So you have to ‘synthesize’ the vitamin anyway to reach full potency.

In our exploration of synthetic vitamins, we came across some great research from Willner Chemists, a nutritional pharmacy located in New York City. These pharmaceutical researchers explain the purpose of synthetic vitamins very clearly.

According to Dr. Donald Goldberg, R.Ph and Dr. Arnold Gitomer, R.Ph.:

“Yes, vitamins and minerals occur naturally in food. But the quantities are very small…

To get 500 milligrams of vitamin C and 10 milligrams of the various B vitamins from natural sources would require a tablet the size of a football.

With a few exceptions—such as vitamin E, natural beta-carotene, and vitamin B12—all of the vitamins used in dietary supplements are synthetic…these synthetic vitamins are identical to their natural counterparts. To get high potencies of vitamins and minerals in a dietary supplement, synthetic or highly processed vitamins, and minerals must be used. You cannot have it both ways.”

What is a synthetic vitamin?

Synthetic nutrients are replicated in the lab to support their specific cellular structure and function. Because the vitamin is specifically isolated, the lab can easily control the purity and quality.

The only exception is vitamin E, a crucial antioxidant. Vitamin C combined with vitamin E may increase the photoprotection of your skin more than vitamin E by itself.

Naturally-occurring vitamin E found in spinach, nuts, and oils, contains eight molecules called tocopherols and tocotrienols. A synthetic vitamin can only capture one tocopherol.

So here’s a helpful hint: Look for a ‘d’ label before the word alpha-tocopherol rather than a ‘dl’ label which means it is synthetic. This “dl” tip also works for determining the source for other vitamins, as well.

Aside from Vitamin E, there is no difference between natural and synthetic vitamins. In fact, 95% of vitamins on the market are synthetic, because it’s actually very difficult to put natural vitamins into most supplements.

Are natural vitamins healthier for our body?

“All-natural” vitamin companies often tout their process of creating “natural” vitamins as being better for your health. But one thing is true: natural supplements are typically far more taxing on your budget than synthetic supplements.

Natural vitamin companies often claim that your body will not know how to process vitamins that have been created synthetically. The main criticism is that synthetic vitamins are ‘isolated’ and since they are not working in conjunction with other vitamins, enzymes and minerals the human body does not recognize the isolated ones.

Contrary to this argument, reputable labs will actually create a ‘human stomach’ to test how the vitamins break down and release the nutrients. They copy the temperature, average acidity, and how the stomach churns during digestion. Of course, there are individual variants such as your gut microbiota, age, and overall health profile that will affect how your own body digests and absorbs the vitamin.

Are synthetic vitamins filled with unhealthy additives?

Companies producing all-natural vitamins indicate their products are free of artificial flavorings and colorings, chemical preservatives and other synthetic ingredients. Natural companies use only natural flavoring agents such as herbal extracts, lemon, and vanilla with no chemical dyes.

Synthetic supplements are criticized for using binders to hold tablets together, or fillers such as cellulose or magnesium stearate for encapsulation. However, not all of these processing ingredients are bad.

For instance, cellulose is a carbohydrate found in plants; if you eat lettuce or spinach, you are also eating cellulose.

Magnesium stearate is used to make sure the ingredients blend together proportionally and easily slides through the manufacturing process. It is basically a combination of stearic acid (a saturated fat found in beef, cocoa butter, and coconut oil) and magnesium salt. Both of these additives are generally regarded as safe by the FDA.

Regulation of vitamin products

The FDA and WHO do not distinguish between all natural and synthetic vitamins. In fact, dietary supplements are not regulated by the FDA the same way drugs are. This is due to the fact that you can make therapeutic claims for drugs, which you cannot do for dietary supplements.

In terms of vitamins, FDA regulations are responsible for the purity, potency, and safety of dietary supplements being created. They concur that the molecular structures of nutrients are well known and the body cannot tell if a nutrient came from a lab or a plant.

The question is not whether a vitamin is synthetic or natural, but was it made by a reputable manufacturer that uses FDA Good Manufacturing processes and uses a third-party company for their testing.

Be sure your vitamin supplements are tested for toxicity and contaminants, are properly labeled, and will break down in your body in the appropriate amount of time.

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Too much protein or not enough?

Today’s high-protein diet takes many forms. From the Atkins diet to the paleo diet and even some versions of the keto diet, protein is often touted as the miracle macronutrient. You’ve probably seen countless protein shakes, bars, and protein-fortified foods lining the shelves of your local grocery store.

How much protein do we need?

But first, let’s clear the air…protein is a critical component of our diet. It’s involved in virtually every biochemical function in our body, from building and repairing tissues to producing enzymes and hormones.

So, how much protein do our bodies need to conduct these essential tasks? To get a better idea, we spoke with Registered Dietitian, Jamie Kesmodel, MS, RDN, who works at Culina Health, a nationwide nutrition care provider.

The current recommended dietary allowance (RDA) for protein is 0.36 grams per pound (or 0.8 grams per kilogram) of body weight per day for adults. For example, a 175-pound person with an average physical activity level should aim to consume about 70 grams of protein per day. Or looking at it from a caloric standpoint, you should consume about 10%-35% of your calories as protein, which equates to 50 to 175 grams a day on a 2,000 calorie diet.

However, Kesmodel points out there’s no assigned gram amount per day for everyone, as our body’s protein needs are highly individualized, based on our body weight, muscle mass, activity level and duration, among other factors. Because of this, protein needs could increase to 1-1.5 grams per kilogram of body weight per day for those with rigorous physical activity or building muscle mass.

And others in the medical community push that recommendation even higher. Dr. Peter Attia, author of New York Times Bestseller, Outlive: The Science & Art of Longevity, stated in his podcast that most people are not getting enough protein. He continued, saying that the current RDA of 0.8 grams per kilogram of body weight is a “pathetic” amount and should be revised to 1 gram per pound of body weight.

But estimating this higher level of protein consumption is where things get murky because, as it turns out, several larger-scale, peer-reviewed studies reveal that consuming too much protein can have some pretty significant downsides.

Protein’s effect on the body

Despite protein’s necessity in our diet, myriad health risks may occur when consuming too much. Kesmodel highlighted some of the ways consuming too much protein may affect various organs and functions of our body.

Kidney & liver function

Our kidneys play a crucial role in processing or filtering the waste products from protein metabolism. When you consume excessive amounts of protein, we’re essentially making our kidneys work overtime. For those with existing kidney issues, this can quickly become a dire situation.

Separately, long-term protein supplementation has been associated with elevated levels of liver toxicity, apoptotic signals, and inflammation in some studies. But not all medical experts agree with this level of concern. Dr. Attia thinks that most people will never reach these concerning levels of protein, requiring most individuals to consume 3 to 4 grams of protein per kilogram of body weight.

Heart health

While protein itself isn’t necessarily bad for your cardiovascular system, the problem often lies in the source of protein. High-protein diets that rely heavily on saturated fats, like red meat, cheeses, and processed meats, may increase your intake of saturated fats, which are known risk factors for heart disease.

Cancer risk

Some studies have suggested that high consumption of red and processed meats may increase the risk of certain types of cancer, particularly colorectal cancer. Colorectal cancer, previously considered a threat to those over the age of 60, is now the leading cause of cancer death among adults under 50.

Weight gain

Surprisingly, excessive protein intake can hinder weight loss efforts.

While protein can help you feel full and satisfied, consuming more protein than your body needs doesn’t magically become muscle…some of the excess protein is stored as fat, if it’s not excreted as waste or broken down for energy.

Furthermore, be mindful of how you’re consuming protein. If you opt for highly-processed, shelf-stable protein bars and shakes, you’ll have less room in your diet for the fresh foods critical for long-term health: veggies and fruits.

Toxin exposure

Registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard’s Brigham and Women’s Hospital, stated that many protein powders contain heavy metals, like lead, arsenic, cadmium, and mercury. A study reported in the journal Toxicology Reports found similar results, as well as additional contaminants linked to cancer and health conditions.

Type 2 diabetes risk

Excessive intake of whey protein may influence the onset of Type 2 diabetes through several physiological mechanisms, including insulin resistance due to high levels of branched-chain amino acids (BCAAs), including leucine.

Other findings

Recent research from the University of Missouri School of Medicine and the University of Pittsburgh found that consuming too much protein (e.g., 100 grams in a 2,000-calorie diet) may trigger cardiovascular and metabolic health issues.

Though these findings may be concerning, the study only had 23 human participants, and the results incorporated mice and cell studies. It should be further replicated with a higher sample size before reconsidering limitations, especially when revising nutritional guidelines.

What can we do to eat healthier?

So, what’s the takeaway here? Protein is still an essential nutrient, and getting enough is crucial for our health. As with most things in nutrition, the key is balance.

So we asked Jamie for some insightful tips to help us strike that protein sweet spot:

Focus on quality, not quantity

Choose whole foods when you can. Lean meats, fish, eggs, legumes, low-fat dairy, and plant-based proteins like nuts and seeds not only provide protein but also pack other beneficial nutrients.

Spread your protein intake throughout the day

Instead of loading up on protein at one meal, try to include a moderate amount at each meal. This can help with better absorption and utilization of the protein.

Don’t forget about other nutrients

A balanced diet includes carbohydrates and healthy fats, which provide an abundance of essential vitamins, minerals, and other micronutrients. Don’t let your protein obsession crowd out nutrient-dense foods, like avocadoes, leafy greens, berries, and olive oil.

Listen to your body

If you’re experiencing digestive issues, feeling overly full, or noticing other unusual symptoms after increasing your protein intake, it might be time to dial it back a bit.

Consider your individual needs

The human body is incredibly complex, and factors like overall diet, exercise habits, genetics, and individual health status all affect how we process nutrients.

Athletes, pregnant women, and older adults need more protein than the average person. Conversely, people with certain health conditions might need to limit their protein intake.

Be wary of protein supplements

There’s no doubt about it: protein powders are convenient.

However, these protein powders, bars and other products are highly processed.

And most contain added sugars, artificial ingredients, and other less savory additives that may conflict with your overall health goals.

At D2D, we like single-ingredient protein supplements, like pea or whey protein.

Keep an eye on your overall calorie intake

Remember, excess protein doesn’t magically turn into muscle—it can contribute to weight gain if you consume more calories than you burn.

Do your research

Nutrition science is complex and constantly evolving. What we know today might be different from what we’ll discover tomorrow. That’s why it’s always a good idea to stay informed, but also verify dramatic diet claims. And always speak with your doctor to ensure that you are on the right protein track.

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Glycemic Index vs. Glycemic Load

glycemic index wordcloud

Monitoring your blood sugar levels is an excellent way to optimize your health and well-being. However, some of these metrics are challenging to understand. But by considering the glycemic index and glycemic load, you get a clearer picture of how a typical serving of food will affect your blood sugar levels.

When your body processes glucose, your insulin levels increase to help deliver glucose to your cells, bringing your blood sugar back to normal. If there’s too much glucose, your pancreas produces more insulin, which then converts the excess sugar into fat for storage. Calculating our glycemic index is a helpful way to begin to understand sugar’s effect on our body.

Glycemic Index

The glycemic index (GI) helps us understand how different foods affect our blood sugar levels. It measures how 50 grams of carbs from a specific food can raise your blood sugar. Foods with higher GI scores (from 1 to 100) cause your blood sugar to spike quickly, which is something you want to avoid. Consistent blood sugar levels are better for your overall health. While your brain and body need glucose to function, getting too much too quickly isn’t good for you.

To keep your blood sugar levels steady, focus on eating more low GI foods, which score between 0 and 55 on the glycemic index. Examples include nuts, most vegetables, whole oats, and certain fruits.

You can also enjoy medium GI foods, scoring between 56 and 70, like rice, whole wheat bread, and most fruits. High GI foods, scoring over 71, such as white bread and potatoes, should be eaten sparingly since they can cause rapid blood sugar spikes.

Eating foods that quickly raise your blood sugar levels can lead to more fat storage in your body. The glycemic index helps you choose foods that promote steady blood sugar levels and healthier eating habits.

Glycemic Load

While the GI measures how quickly 50 grams of carbohydrates from a food can raise your blood sugar, the GL goes further by considering the actual amount of carbohydrates in a typical serving of that food.

The GL is calculated by taking the food’s GI, multiplying it by the carbohydrate content (in grams), and then dividing by 100. For a comprehensive list of foods glycemic index values and their glycemic loads, we recommend you refer to the Harvard Medical School Index.

For example:
  1. Identify the Glycemic Index (GI) of the food, as indicated on a GI chart like this one:
    • For watermelon, the GI is 72.
  2. Determine the amount of carbohydrates in a typical serving:
    • One cup of watermelon (154 grams) contains about 11.6 grams of carbohydrates.
  3. Use the formula to calculate the Glycemic Load (GL):
    • The formula is: GL = (GI × Carbohydrate content per serving) / 100
    • For watermelon: GL=(72×11.6 grams) / 100
    • The glycemic load of one cup of watermelon is 8.35

The glycemic load is often more reliable than the glycemic index alone. For example, watermelon has a high GI of 72, meaning it can raise blood sugar levels quickly. However, watermelon is mostly water, and a typical serving has a very low carbohydrate content.

Therefore, the GL of a serving of watermelon is only 8.35, which is very low. While watermelon can cause a quick rise in blood sugar, it won’t keep levels elevated for long due to its low carbohydrate content.

The glycemic load more accurately measures how certain foods will impact your blood glucose levels by taking the number of carbohydrates in an average serving into account.

To put it in perspective, the GI measures the effect of a standard 50-gram serving of carbohydrates from a food. Eating 50 grams of carbohydrates from watermelon would be unrealistic for most people. One cup of watermelon (about 154 grams) contains approximately 11.6 grams of carbohydrates. You would need to eat over four cups of watermelon to consume 50 grams of carbohydrates.

Putting the Glycemic Load into practice

Here are a few helpful tips to navigate Glycemic Load targets.

When using the glycemic load as a reference for your food, keep in mind that foods between 10 and 15 on the glycemic load are considered moderate.

These moderate GL foods will not keep your blood glucose levels elevated for long periods of time.

However, foods with a glycemic load higher than 15 should be eaten sporadically, as they will spike blood sugar levels and keep them elevated for longer.

Having rapid spikes and consequential decreases will then will cause you to feel unsatiated and fatigued, so be sure to eat these items with protein to even out the spike.

A word of caution: while understanding the glycemic load is important, every person reacts differently to foods, even among very healthy people. For instance, you — an active, individual who eats lots of fresh produce — might have a glucose spike from a cup of watermelon, but your more sedentary friend may not.

The more your glucose levels spike, the higher your chances are of chronic inflammation. The best way to see how your body reacts is to wear a glucose monitor. If you or your members of your family have health-related issues involving blood sugars, talk to your doctor to see if glucose monitoring is appropriate for you.

How is fructose involved?

If you’re wondering how fructose fits into this index, we hear you! It can be hard to talk about glucose without mentioning fructose—take a look at our sugar article.

Unlike glucose, fructose is considered to be a low GI food. With a glycemic index of 19, fructose causes significantly less insulin secretion than glucose. Naturally-occurring fructose is actually ranked lowest on the GI scale of all natural sugars.

High levels of fructose in your body, however, can cause cellular damage— in fact, excess fructose in your body causes seven times more cell damage than excess glucose. This is another reason why you have to be careful when judging foods solely by their glycemic index.

How can I quickly calculate glycemic loads at the grocery store?

Finding the glycemic index (GI) of foods while shopping at the grocery store can be a bit challenging, as GI values are not typically listed on food packaging. However, there are several strategies you can use to access this information:

  • Smartphone Apps: There are many apps available that provide GI values for various foods. Apps like “MyFitnessPal,” “Glycemic Index Load,” and “Fooducate” can be very helpful.

  • Printed Guides and Books: Some people find it useful to carry a small printed guide or book that lists the GI values of common foods. There are several comprehensive guides available in bookstores or online.

  • Online Databases: Before going to the store, you can look up the GI values of foods on websites such as the Glycemic Index Foundation (glycemicindex.com) or other nutrition-focused sites, like Dirt to Dinner in the infographic above!

  • Nutrition Labels: While the GI value might not be listed, you can get a sense of a food’s impact on blood sugar by checking the carbohydrate content and the presence of sugars and dietary fiber. Foods high in fiber and low in sugars generally have a lower GI.

  • Healthy Eating Lists: You can refer to general lists of low GI foods, such as whole grains, legumes, most vegetables, nuts, and certain fruits. These lists can guide your shopping choices.

By using these resources, you can make more informed decisions about the GI of foods and better manage your blood sugar levels.

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Why should we eat fermented foods?

Imagine you’re at a baseball game and decide to add some sauerkraut to your hotdog. Or perhaps you’re rushing between meetings and grab a yogurt to tide you over until lunch. Maybe you’re unwinding after a long week with a little wine and cheese. Each of these tangy products, like sauerkraut and kombucha, is made using fermentation and contains live bacteria that can enhance your health.

Fermented foods like sauerkraut, yogurt, and other dairy products are rich in probiotics—beneficial bacteria that support gut health. These live bacteria can improve digestion, boost the immune system, and even contribute to better mental health. By incorporating fermented foods into your diet, you can enjoy delicious flavors while promoting overall well-being.

Fermented foods and your health

Your gut is teeming with healthy bacteria, creating a unique microbiome that some researchers refer to as our body’s “second brain”. Our other brain is the enteric nervous system which controls our entire gastrointestinal system.

Weighing only 2.2 pounds, it’s a bacterial ecosystem swirling around our intestines, brimming with flora, bacteria, archaea, and yes, even viruses. Our hardworking microbiome helps us digest our food, boost our immune system, and allow our bodies to absorb much-needed vitamins from food.

When we don’t have the right balance of gut microbes that meet our body’s specific needs, then we are more prone to chronic disease, from gastrointestinal issues to neurological, cardiovascular, and respiratory illnesses.

The Journal of Experimental Medicine reports increasing gut probiotics can help improve gastrointestinal conditions like diarrhea, inflammatory bowel disease (IBS), leaky gut syndrome, and liver disease. Scientists also point to the increase in probiotics that can help other conditions, such as neurological, cardiovascular, and respiratory illnesses; and even boost mental health and prevent obesity.

 

Fermented foods with live cultures are like a multiplier for microbiomes. They have been shown to help us increase the amount of “good bacteria” and probiotic material (12 strains of bacteria grown together) in our gut. When a fermented food with live cultures hits your belly, it releases healthy bacteria and enzymes that make the flora in your digestive system more efficient at synthesizing nutrients. We want those probiotics to stay healthy!

Eating fermented foods is like sending a superhero to your gut. She lands in your intestinal tract and starts busting through other digested food’s cell walls, releasing the nutrients. Without our fermented superheroes – those nutrients remain trapped in the cells, unused by our bodies.

Are all probiotics the same?

If we follow the definition laid out by an international panel of experts at the Gut Microbiota for Health World Summit in 2001 and 2014, all probiotics are the same.

A probiotic is a live bacterium that provides health benefits when consumed correctly (though the “right amount” is still under debate). A bacterium is only considered a probiotic if it can offer a health benefit to humans when ingested.

Robert Hutkins, a professor of Food Science at the University of Nebraska-Lincoln, has dedicated his career to studying bacteria in fermented foods and their ability to survive in our gastrointestinal tract.

Hutkins emphasizes the importance of understanding what indeed constitutes a probiotic, especially in the context of fermented foods. Not every fermented food contains probiotics, as is the case with wine, beer, and canned sauerkraut.

According to Hutkins, foods such as yogurt, most cheeses, kimchi, and non-heated sauerkraut contain probiotics that can positively impact your health.

What can be confusing is that you’ve probably also seen other types of digestive-related ‘biotics’.  In conjunction with probiotics, they are important for a healthy life.

Prebiotics feed your beneficial gut bacteria. When you eat fiber in a variety of fruits and vegetables, your body turns that into food to feed the beneficial bacteria. But before the prebiotics can turn into food for the much-needed bacteria, a fermentation process turns them into probiotics.

There are also postbiotics, the byproducts resulting from prebiotics feeding  on probiotics.

What to remember is to eat your fruits, vegetables, healthy fiber, and fermented foods to gain the best balance of these bacteria to reduce inflammation and strengthen your immune system and overall well-bring. Your ‘second brain’ in the gut will take care of the rest.

How much fermented food is enough?

The experts behind Harvard Health say there is no guidance or data on how many probiotics to consume in a day, but some experts argue that fermented foods shouldn’t be singled out but included in an overall healthy diet.

Lori Zanini, a spokeswoman for the American Academy of Nutrition and Dietetics, says about two to three servings a day of fermented foods should suffice. But, like anything, too much of a good thing isn’t always so good. Experts warn too many fermented foods in your diet could cause gas, bloating, and other gastrointestinal issues.

Sharon Flynn is the author of “Ferment for Good: Ancient Foods for the Modern Gut” and is considered one of Australia’s leading experts on fermented food. She says, like anything, it is possible to overdo it on fermented foods. But, Flynn notes, “You’re more in danger of having poor health from not including these things in your diet than you are from including them.”

The fermentation process

Food growers and producers have long recognized the benefits and popularity of fermented foods in live cultures.

They’re found in almost every culture and cuisine. Historians have even found signs of the fermentation process in food dating back to 7000 BC – making it likely this process has been around as long as humans.

Before refrigeration, fermentation would be one of the only ways to preserve food. If you lived in ancient or medieval times, fermented foods were less likely to make you sick. It’s why most people drank beverages like beer or malted water rather than water up until the 1900s.

Fermentation is a metabolic process that takes sugars and converts them into alcohol or acid. It removes energy from carbohydrates without oxygen.

Fermentation is also known as “culturing” – you can watch this 3-minute video to learn more about this process.

Looking beyond yogurt

Today, there is an increasing variety of fermented foods landing an increasing variety of fermented foods land on our grocery shelves every day.

Here’s a list of some uncommon, fermented foods starting to pop up in our local supermarket to support our nutritional goals. And here’s a website exploring the vast array of fermented foods across the globe.

Kombucha

The increasingly popular beverage can now be found on more grocery store shelves. It begins with a base of green and black tea. Sugar is added to the brewed tea and white vinegar or previously made kombucha for an acidic base.

Brewing kombucha also requires a SCOBY, short for “symbiotic colony of bacteria and yeast.” And don’t worry too much about the sugar used for the fermentation process; most of it is burned off by the time the product gets to the shelf, but check the labels to make sure extra sugar wasn’t added at the end process.

Check out how to make kombucha tea at home.

Kefir

Another item now regularly found on grocery stores shelves in America. Kefir is teeming with probiotics and good bacteria that can make your gut sing. It’s a drinkable yogurt but tangier and higher in probiotics than what’s traditionally found in supermarkets.

It’s fermented by taking kefir cultures ,adding them to a milk product, and letting it ferment for a day. Watch for the sugar content in some brands, though.

Try to make homemade Kefir with this recipe.

Tempeh

Tempeh is a soy-based product that tends to be popular with vegans and vegetarians because it has vitamin B12. It is also a complete protein with all nine essential amino acids needed for healthy bones and bodies.

Check out this marinated peanut tempeh recipe.

Miso

Miso is another culinary delight from Japan but more common in the United States than natto. Like natto, it’s made with boiled soybeans, but instead of being fermented using rice straw, it’s combined with molded rice and salt.

Here’s a recipe for Easy Miso Salmon.

Kimchi

Korean cooks use kimchi in almost every meal. Kimchi, unlike other fermented foods, can be made in different ways. It usually contains a comb of some vegetable (often cabbage), garlic, ginger, chilies, and fish sauce.

The most famous dish is known as Kimchi Jjigae (or Spicy Kimchi Stew); you can find the recipe here.

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A Guide to Summer Produce

Vegetables provide essential vitamins, minerals, and antioxidants that strengthen the immune system, prevent chronic diseases, and reduce inflammation. Failing to include sufficient fruits and vegetables in our diet can lead to nutrient deficiencies, inflammation, poor gut health, weakened immunity, resulting in an increased risk of heart disease, cancer, and obesity.

How do fruits and vegetables impact our health?

It is all about short chain fatty acids!

When you eat fruits and vegetables, they are digested in your gut, where the fibers and polyphenols act as prebiotics, feeding beneficial bacteria such as Bifidobacterium and Lactobacillus. These good bacteria ferment the dietary fibers, producing short-chain fatty acids (SCFAs) like butyrate, propionate, and acetate.

These SCFAs improve the gut barrier by promoting epithelial cell growth and mucus production, preventing pathogens from entering the bloodstream. Additionally, beneficial bacteria compete with harmful pathogens for nutrients and attachment sites, reducing the likelihood of infections.

Feeding these good bacteria boosts immune function by enhancing the activity of immune cells that kill pathogens. SCFAs promote the differentiation of regulatory T cells, which maintain immune balance, and enhance the function of dendritic cells, improving the adaptive immune response.

Beneficial bacteria also stimulate the production of antimicrobial peptides and enhance the activity of natural killer (NK) cells and macrophages, which directly kill infected or abnormal cells. Through these mechanisms, a diet rich in fruits and vegetables supports a robust immune system capable of effectively defending against harmful pathogens.

This guide will explore the top ten most nutrient-dense summer fruits and vegetables, detailing their nutritional benefits, health advantages, and delicious recipes to help you incorporate them into your diet. By understanding the science-backed benefits of these nutrient powerhouses, you can make informed choices that will help you get the most nutritious bang for your diet, supporting overall wellness and vitality.

Top 10 Nutritious Summer Fruits

Health Benefits:

Antioxidants: Berries are rich in anthocyanins, which give them their vibrant colors. These compounds help reduce inflammation and oxidative stress, which can lower the risk of chronic diseases such as heart disease and cancer.

Vitamin C: Essential for collagen production, which keeps skin firm and resilient. Consuming one cup of strawberries can provide more than 100% of the daily recommended intake.

Fiber: Promotes digestive health by aiding in regular bowel movements and feeding beneficial gut bacteria. One cup of raspberries provides 8 grams of fiber, which is 32% of the daily recommended intake.

Try this Berry Parfait recipe:

Layer Greek yogurt with mixed berries and a sprinkle of granola for a nutritious and delicious breakfast or snack

Health Benefits:

Lycopene: This powerful antioxidant is most abundant in cooked tomatoes. Lycopene has been linked to reduced risks of prostate cancer, cardiovascular disease, and sun damage to the skin. Consuming at least 10 mg of lycopene per day, equivalent to about 1.5 cups of cooked tomatoes, can significantly lower the risk of prostate cancer.

Vitamin C: Enhances immune function and skin health by promoting collagen synthesis. One medium tomato provides 19% of the daily recommended intake.

Potassium: Helps regulate blood pressure by balancing out the negative effects of sodium. One medium tomato provides 8% of the daily recommended intake.

Try this Caprese Salad recipe:

Slice fresh tomatoes and mozzarella, and top with basil leaves, olive oil, and balsamic vinegar for a refreshing summer salad.


Health Benefits:

Hydration: With 92% water content, watermelon helps keep the body hydrated, which is crucial for overall health, particularly in the summer. Eating two cups of watermelon can provide significant hydration.

Lycopene: Just like tomatoes, watermelon contains lycopene, which helps protect against heart disease and certain cancers. One cup of watermelon provides a substantial amount of this antioxidant.

Vitamin A: Important for eye health and immune function. One cup of watermelon provides 9% of the daily recommended intake.

Try this Watermelon Feta Salad recipe:

Combine cubed watermelon, feta cheese, mint leaves, and a drizzle of balsamic glaze for a hydrating and flavorful salad.

Health Benefits:

Anthocyanins: These antioxidants reduce inflammation and oxidative stress. Studies have shown that consuming 1.5 cups of cherries per day can significantly reduce inflammation markers.

Melatonin: Promotes better sleep and helps regulate the sleep-wake cycle. Consuming cherries or cherry juice can improve sleep quality.

Potassium: Helps maintain healthy blood pressure levels. One cup of cherries provides 9% of the daily recommended intake.

Try this Cherry Smoothie recipe:

Blend pitted cherries, Greek yogurt, a banana, and a splash of almond milk for a tasty and nutritious smoothie.

Health Benefits:

Beta-Carotene: Converts to vitamin A in the body, which is essential for eye health and immune function. Consuming one peach provides about 10% of the daily recommended intake.

Vitamin C: Supports skin health by promoting collagen production. One peach provides about 11% of the daily recommended intake.

Potassium: Aids in fluid balance and muscle contractions. One peach provides 8% of the daily recommended intake.

Try this recipe for Grilled Peaches:

Grill halved peaches and top with a dollop of Greek yogurt and a sprinkle of honey for a healthy dessert.

Health Benefits:

Sorbitol and Fiber: Natural laxatives that help improve bowel regularity and overall digestive health. Consuming 2-3 plums per day can help alleviate constipation.

Vitamin K: Essential for bone health and blood clotting. One plum provides 7% of the daily recommended intake.

Antioxidants: Protect cells from damage and reduce the risk of chronic diseases. Plums are rich in phenolic compounds that have been shown to have strong antioxidant effects.

Try this recipe for Plum Salad:

Slice plums and mix with arugula, goat cheese, and a light vinaigrette for a refreshing summer salad.

Health Benefits:

Bromelain: An enzyme that aids digestion, reduces inflammation, and can help alleviate sinusitis symptoms. Consuming 1 cup of pineapple provides enough bromelain to support digestive health.

Vitamin C: Boosts immune function and protects against oxidative stress. One cup of pineapple provides more than 100% of the daily recommended intake.

Manganese: Supports bone health and metabolic function. One cup of pineapple provides 76% of the daily recommended intake.

Try this recipe for Pineapple Salsa:

Mix diced pineapple, red onion, cilantro, and lime juice for a sweet and tangy salsa perfect for grilled fish or chicken.

Health Benefits:

Beta-carotene: Converts to vitamin A in the body, supporting vision, skin health, and immune function. Consuming 2-3 apricots provides about 25% of the daily recommended intake.

Vitamin C: Protects skin cells from damage and promotes collagen production. One apricot provides about 4% of the daily recommended intake.

Fiber: Aids digestion and helps maintain a healthy weight. Apricots provide soluble fiber, which helps lower cholesterol levels.

Try this recipe for Apricot Glazed Chicken:

Bake chicken breasts with a glaze made from apricot preserves, soy sauce, and garlic for a delicious and healthy main dish.

Health Benefits:

Beta-Carotene: Converts to vitamin A, supporting vision and immune function. One cup of mango provides 10% of the daily recommended intake.

Vitamin C: Boosts immune function and skin health. One cup of mango provides 67% of the daily recommended intake.

Folate: Essential for DNA synthesis and repair, especially important during pregnancy. One cup of mango provides 18% of the daily recommended intake.

Try this recipe for Mango Salsa:

Mix diced mango, red bell pepper, red onion, cilantro, and lime juice for a colorful and nutritious topping for grilled chicken or fish.

Health Benefits:

Resveratrol: A polyphenol that has been shown to reduce the risk of heart disease by improving blood vessel function and reducing inflammation. Consuming 1-2 cups of grapes can provide heart-protective benefits.

Vitamin K: Essential for bone health and blood clotting. One cup of grapes provides 28% of the daily recommended intake.

Antioxidants: Protect cells from oxidative damage, reducing the risk of chronic diseases. Grapes are rich in various antioxidants, including flavonoids.

Try this recipe for Grape and Walnut Salad:

Mix halved grapes with walnuts, mixed greens, and a light balsamic vinaigrette for a heart-healthy salad.

Top 10 Nutritious Summer Vegetables

Health Benefits:

Iron: Crucial for transporting oxygen in the blood. Consuming 1 cup of cooked spinach provides about 36% of the daily recommended intake for women and 81% for men.

Calcium: Essential for bone health. One cup of raw spinach provides 3% of the daily recommended intake.

Vitamin K: Supports bone health and helps with blood clotting. One cup of raw spinach provides 181% of the daily recommended intake.

Try this recipe for Spinach and Strawberry Salad:

Toss fresh spinach with sliced strawberries, walnuts, and a balsamic vinaigrette for a nutrient-packed salad.

Health Benefits:

Vitamin C: Essential for immune function and skin health. One cup of sliced bell peppers provides more than 200% of the daily recommended intake.

Vitamin A: Supports vision and immune function. One cup of sliced bell peppers provides 93% of the daily recommended intake.

Antioxidants: Bell peppers are rich in various antioxidants, including capsanthin, quercetin, and luteolin, which protect against oxidative stress and inflammation.

Try this recipe for Stuffed Bell Peppers:

Fill bell peppers with a mixture of quinoa, black beans, corn, and spices, then bake for a nutritious and colorful main dish.

Health Benefits:

Lower calorie: Zucchini is low in calories but high in essential nutrients, making it ideal for weight management. One cup of sliced zucchini contains only 19 calories.

Vitamin C: Supports immune function and skin health. One cup of sliced zucchini provides 25% of the daily recommended intake.

Fiber: Promotes digestive health and regularity. One cup of sliced zucchini provides 1.2 grams of fiber.

Try this recipe for Zucchini Noodles:

Spiralize zucchini into noodles and sauté with olive oil, garlic, and cherry tomatoes for a light and healthy pasta alternative.

Health Benefits:

Hydration: Cucumbers are 95% water, making them an excellent choice for staying hydrated. One cup of sliced cucumbers provides significant hydration.

Silica: Supports skin health by promoting collagen production. Cucumbers are a natural source of silica.

Weight Management: Low in calories but high in water content, cucumbers help you feel full while consuming fewer calories.

Try this recipe for Cucumber Salad:

Mix sliced cucumbers with red onion, dill, and a light vinaigrette for a refreshing summer side dish.

Health Benefits:

Nasunin: An antioxidant found in eggplant skin that protects cell membranes from damage. Consuming one cup of cooked eggplant provides a good amount of nasunin.

Fiber: Supports digestive health and regularity. One cup of cooked eggplant provides 10% of the daily recommended intake.

Potassium: Helps maintain healthy blood pressure levels. One cup of cooked eggplant provides 5% of the daily recommended intake.

Try this recipe for Eggplant Parmesan:

Layer slices of eggplant with marinara sauce and mozzarella cheese, and bake for a delicious and nutritious main dish.

Health Benefits:

Energy: Corn is a good source of complex carbohydrates, providing sustained energy. One ear of corn provides about 20 grams of carbohydrates.

Lutein and Zeaxanthin: Antioxidants that support eye health by protecting against cataracts and age-related macular degeneration. Corn is rich in these antioxidants.

Fiber: Aids digestion and helps maintain a healthy weight. One ear of corn provides 8% of the daily recommended intake.

Try this recipe for Grilled Corn:

Grill corn on the cob and top with a squeeze of lime, a sprinkle of chili powder, and a dash of cotija cheese for a tasty summer treat.

Health Benefits:

Vitamin K: Essential for bone health and blood clotting. One cup of raw green beans provides 18% of the daily recommended intake.

Vitamin A: Supports vision and immune function. One cup of raw green beans provides 14% of the daily recommended intake.

Fiber: Promotes digestive health and regularity. One cup of raw green beans provides 11% of the daily recommended intake.

Try this recipe for Green Bean Almondine:

Sauté green beans with sliced almonds and a squeeze of lemon juice for a nutritious and flavorful side dish.

Health Benefits:

Lower calorie: Summer squash is low in calories but high in essential nutrients, making it ideal for weight management. One cup of cooked summer squash contains only 36 calories.

Vitamin C: Supports immune function and skin health. One cup of cooked summer squash provides 25% of the daily recommended intake.

Fiber: Aids digestion and helps maintain a healthy weight. One cup of cooked summer squash provides 8% of the daily recommended intake.

Try this recipe for Stuffed Summer Squash:

Hollow out summer squash and fill with a mixture of quinoa, vegetables, and herbs, then bake for a nutritious and filling main dish.

Health Benefits:

Nitrates: Help lower blood pressure by relaxing blood vessels and improving blood flow. Consuming 1-2 cups of beet juice daily can significantly lower blood pressure.

Betalains: Antioxidants that reduce inflammation and protect cells from damage. Beets are rich in these antioxidants.

Folate: Essential for DNA synthesis and repair. One cup of cooked beets provides 37% of the daily recommended intake.

Try this recipe for Roasted Beet Salad:

Roast beets and toss with arugula, goat cheese, and a balsamic vinaigrette for a nutritious and flavorful salad.

Health Benefits:

Vitamin K: Essential for bone health and blood clotting. One cup of raw kale provides 684% of the daily recommended intake.

Vitamin A: Supports vision and immune function. One cup of raw kale provides 206% of the daily recommended intake.

Vitamin C: Boosts immune function and skin health. One cup of raw kale provides 89% of the daily recommended intake.

Try this recipe for a Simple Kale Salad:

This salad is made with massaged fresh kale, freshly-squeezed lemon juice, Parmesan, a drizzle of olive oil, and a sprinkling of your favorite nuts.

Summer is a perfect time to consume a colorful array of fruits and vegetables that help reduce the risk of chronic diseases such as heart disease, cancer, and diabetes. By including these nutrient powerhouses in your daily meals, you can ensure that your body receives the vital nutrients it needs to function effectively and protect against illness.

Go ahead and embrace the natural bounty of summer produce!

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Xylitol & Heart Attacks: Should You Worry?

A recent study led by Cleveland Clinic analyzed over 4,000 individuals across multiple clinical sites. Data was collected over several years. The study ultimately found there was an association between blood levels of xylitol and an increased risk of heart attack and stroke.

However, the study did not address food intake by participant, so it cannot be determined if the xylitol levels were based on dietary exposure or endogenously-produced xylitol. Ultimately, the study was not comprehensive at evaluating the long-term effects of xylitol when consumed in moderate amounts.

Since the publishing of the study, many consumers have mistakenly lumped all sugar-free sweeteners together, deducing that all sweeteners should avoided for fear of  heart attack or stroke.

This is a concern as consumers are searching for a sweetener that meets their needs. According to Mintel, “There is an opportunity to help consumers feel informed and in control when making their sugar and sweetener choices.”  Hearing about the downside of an unproven study does not help.

So let’s focus on what we do know about xylitol…

What is xylitol?

Xylitol is a sugar alcohol used as a sweetener in various food and dental care products. It is popular because it has fewer calories than sugar and is known for not causing tooth decay. It is also found in fruit, vegetables, and berries.

Xylitol differs from other sugar alcohols in several key ways, making it unique and beneficial for specific uses. Unlike many sugar alcohols, xylitol has a sweetness comparable to sugar but with significantly fewer calories, making it a popular sugar substitute. It is particularly noted for its dental health benefits; xylitol helps prevent tooth decay by inhibiting the growth of Streptococcus mutans, the bacteria primarily responsible for cavities.

Additionally, xylitol has a lower glycemic index than other sugar alcohols, which means it has a minimal impact on blood sugar levels, making it a suitable sweetener for diabetics and those managing blood glucose levels.

While other sugar alcohols can cause digestive discomfort in large quantities, xylitol is generally better tolerated, though it can still cause issues for some individuals if consumed in excess. Overall, xylitol’s unique properties make it a versatile and advantageous sugar alcohol for both health and culinary purposes.

Products commonly containing xylitol:

  • Gum: brands like Orbit, Trident, and Eclipse
  • Sugar-free candy and mints: Brands like Werthers, Ice Breakers, and Spry
  • Sugar-free or low-sugar baked goods
  • Dental products, like toothpaste and mouthwash
  • Over-the-counter medications and chewable vitamins
  • Low-calorie foods and beverages, like gelatin desserts, condiments, and cereals

Cardiovascular implications

The researchers found a correlation between higher levels of xylitol in the bloodstream and an elevated incidence of these serious cardiovascular health issues outlined below. The study authors hypothesized that xylitol might influence cardiovascular health through mechanisms that are not yet fully understood, warranting further investigation.

Blood clotting

One possible explanation, according to the results, is that xylitol could affect platelet function, which plays a crucial role in blood clotting. Altered platelet activity might increase the likelihood of clot formation, leading to heart attacks or strokes.

Metabolic pathways

Xylitol is also metabolized differently from regular sugar, and this unique metabolic pathway might impact lipid levels, inflammation, and other factors involved in cardiovascular health.

Impact on blood vessels

There is also speculation based the study that xylitol could influence the health of blood vessels, potentially contributing to atherosclerosis (the buildup of fats, cholesterol, and other substances in and on the artery walls). Again, more research is needed here as to the exact levels that can cause these impacts, and over what span of time.

 

Xylitol’s other health effects

Dental benefits

 

Cavity prevention: Xylitol is well-documented for its role in preventing tooth decay. It inhibits the growth of Streptococcus mutans, the bacteria primarily responsible for cavities, by reducing their ability to stick to teeth and produce acid.

Saliva production: Xylitol stimulates saliva production, which helps in neutralizing acids and repairing tooth enamel.

 

Glycemic control

 

Lower glycemic index: Xylitol has a low glycemic index, making it a popular sugar substitute for people with diabetes. It does not cause significant spikes in blood glucose or insulin levels, which is beneficial for blood sugar management.

Weight management: Due to its lower calorie content compared to regular sugar, xylitol can be useful in weight management and reducing overall calorie intake.

 

Digestive issues

 

Laxative effect: At high doses, xylitol can cause digestive discomfort, including bloating, gas, and diarrhea. This is because it is partially absorbed in the small intestine, and the unabsorbed portion is fermented by bacteria in the large intestine, producing gas. Eating more than 30-40 grams of Xylitol is harmful.

Tolerance levels: Individual tolerance to xylitol varies, and some people may experience gastrointestinal issues even at lower doses.

Allergic reactions: While rare, some individuals may have allergic reactions to xylitol, manifesting as rashes, itching, or gastrointestinal distress.

 

Debunking misconceptions

A common misconception is that all sugar-free options are inherently bad for health. This is not true. Sugar-free products are often great low-calorie options for those looking to lose or maintain weight; they also can serve as insulin stabilizers.

However, be aware of how much of these substitutes you consume and their potential long-term health effects over time. There is currently no limitation nor recommendation on the amount of xylitol that is considered safe for consumption.

Balancing benefits and risks

While it offers significant advantages for dental health and blood sugar control, the recently published study needs to be investigated more thoroughly to determine if there is a real risk. So, what can we do?

Moderation is key

While the study does not specifically support moderation, and does not detail how much we should eat, we do know that any sugar can have adverse effects if eaten in too great a quantity causing inflammation, digestive issues, obesity, metabolic disorders, and so on. Remember for regular sugar, the recommended maximum daily intake should not exceed 9 teaspoons for men and 6 teaspoons for women.

Stay informed

Keep up-to-date with new research on sugar substitutes and their health effects. As more studies are conducted, guidelines on safe consumption levels may evolve.

Have a colorful and varied diet

Eating fruits, vegetables, and protein instead of excess sugar is crucial for maintaining a healthy and balanced diet. Fruits and vegetables are rich in essential vitamins, minerals, antioxidants, and dietary fiber, all of which are vital for overall health.

These nutrients help to boost the immune system, reduce the risk of chronic diseases such as heart disease and cancer, and improve digestive health. Additionally, fruits and vegetables are a great low in calorie option and high in water content, which can aid in weight management and promote a feeling of fullness.

Protein, on the other hand, provides the essential amino acids necessary for building and repairing tissues, supporting immune function, and maintaining muscle mass.

Consuming adequate protein is important for metabolic health, as it helps regulate appetite and stabilize blood sugar levels. Unlike sugary foods, which can lead to spikes in blood sugar and contribute to weight gain and metabolic disorders, protein-rich foods promote satiety and sustained energy levels.

Use common sense

But don’t fret. You certainly are not going to have adverse effects from chewing gum or brushing your teeth given how little xylitol is in these products. Now, eating 5 sugar-free processed muffins daily for an extended period of time might not be the best idea…but that’s for several reasons. Focus on nutrient dense whole fruits, vegetables and proteins!

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Digging Deeper: Pasteurization

milk being poured into a glass

In the past, some of us drank fresh, raw milk every day. But these days, several factors make raw milk an untenable option, including dairy industry consolidation, food safety concerns, and longer transportation times.

Since milk needs to be packaged and delivered to a grocery store or corner market, it may take several days before it hits your glass. For milk to safely survive the journey from cow to carton, it gets pasteurized, a process that keeps milk safe and lasting longer in your refrigerator.

Pasteurization is the process of heating a substance to kill pathogens, such as listeria, E. coli, salmonella, and the highly-pathogenic avian flu.

Dairy producers pasteurize milk to make it safe for consumers, as well as maintaining its safety during transport and extended storage times. If you drink raw milk straight from a cow, without treating it, you put yourself at great risk.

Some believe this process makes milk harder to digest and is an unnecessary procedure that denies our bodies of nutrients destroyed in the processing. Let’s take a look at this first.

Does Pasteurization Make Milk Harder to Digest?

Many proponents of raw milk products believe that pasteurized milk causes gut inflammation from not properly breaking down these denatured protein compounds.

Scientifically, the heat treatment disrupts the hydrogen bonds in a protein molecule and causes the bonds to be “disrupted.” For reference, when you cook an egg, the proteins also denature.

So, while heating raw milk can cause denaturation of protein, this has only proven to potentially affect immunocompromised patients.

Additionally, how your body digests denatured protein depends entirely on the amount of heat exposure the proteins have had. Typical pasteurization methods generate very few denatured proteins.

Let’s take a closer look at the most common ways to pasteurize milk and milk products.

Pasteurization Methods

Ultra-pasteurization

Also known as flash pasteurization, this method heats up the milk to 280 degrees for 4-5 seconds. Because the temperature of the milk exceeds 150 degrees, it is possible for the proteins to “denature,” or change from their original structure. Essentially, the heat can cause the protein compounds to break down. It is also argued that this process kills off some of the good bacteria present in raw milk.

High-temperature pasteurization

This is the most commonly used pasteurization technique. This process heats up milk to 161 degrees for 15 seconds.

Like flash pasteurization, some of the micro-life present in raw milk will be killed off through HT pasteurization. Additionally, the proteins in HT-treated milk may experience some denaturation. Heat treatment aside, milk remains a nutrient dense food.

Low-temperature pasteurization

LT heats raw milk to 145 degrees for 30 minutes before chilling it rapidly. Like HT and ultra pasteurization, this process can also kill off some of the probiotics present in raw milk. But, it is argued that LT pasteurization helps maintain milk’s protein quality.

While this process does not “denature” proteins, it can cause protein aggregation, whereby the compounds accumulate and clump together, making the proteins harder to digest. These proteins are harder to digest than its denatured counterpart, making consumption especially challenging for immune compromised or extremely allergic individuals.

Raw or unpasteurized

These products have not been heat-treated and are at much greater risk of carrying harmful pathogens. They also have a significantly shorter shelf life, which contributes to food waste if not consumed within a few days of its production.

Even more options

While heat-treating raw milk will destroy some of its beneficial properties, it’s a high price to pay if it’s contaminated with dangerous pathogens. If you still want to enjoy raw milk for its nutrients, consider purchasing products from dairy companies that add active cultures and probiotics that were affected during heat processing.

One such company taking proactive steps to protect your digestive system is Fairlife. Fairlife milk is flash pasteurized and then ultra-filtered to concentrate the protein content, sterilize the milk, and remove lactose – or milk sugars –  from the final product.

This way, those who suffer from lactose intolerance and/or have a hard time digesting denatured milk proteins can enjoy this dairy product with minimal to no effects.

What about cheeses?

Cheese is another important food when it comes to pasteurization. The U.S. Food and Drug Administration mandates that any cheese produced from raw milk must be held or aged for 60 days and kept consistently at 35-degrees Fahrenheit before it can be sold commercially. This helps ensure that foodborne pathogens are no longer present in the food, as they cannot survive in an environment after 60 days.

Additionally, treating the cheese with salt and curing the rind can also protect from potentially dangerous bacteria, viruses and molds. Like milk, pasteurized cheese can be treated at either a high temperature (174 degrees for roughly 20 seconds) or low temperature (149 degrees for 30-40 seconds).

When you think of pasteurization, you undoubtedly think of milk! However, many other foods that are heat treated, as well. Almonds, sauerkraut, and some kinds of vinegar are pasteurized to sanitize the food and kill harmful bacteria. The pasteurization process keeps consumers safe, so before you dismiss a pasteurized product, also consider what it may be protecting you from.

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Are artificial sweeteners bad for us?

examples of alternative sweeteners

You have many choices to satisfy your sweet tooth besides sugar. In fact, almost half of us use sugar alternatives, with 43% turning to sugar substitutes to curb their sugar consumption.

Among sugar substitutes, artificial sweeteners such as Splenda, Equal, and Sweet’N Low are 2023’s most popular choices, with natural alternatives, like Stevia in the Raw and other stevia products, gaining in market share.

Despite our persistent beliefs about how unhealthy these sweeteners are for us, all artificial and natural sweeteners on the market in the U.S. and Europe are Generally Regarded as Safe (GRAS) by the FDA and tested thoroughly by the European Food Safety Authority and the WHO.

Because of the meticulous analysis conducted by such governmental organizations as the FDA, WHO and the European Union, we as consumers can feel confident that these sweeteners have undergone substantial scrutiny before consumption of these products is permitted.

Don’t sweeteners make us sick?

Artificial sweeteners, Splenda, Equal and Sweet’N Low, have a very storied past with the public, with about 40% of us believing sweeteners are generally unhealthy and also that some sweeteners are worse than others. These beliefs are a contributing factor to the recent decline in sales of artificial sweeteners and its associated products, like diet sodas.

Saccharin, the first artificial sweetener on the market, came under scrutiny in the 1970s because of a well-known lab test among rats that resulted in an increased incidence of bladder cancer. However, the results were later dismissed as it was found that saccharin has an entirely different effect on human bladders.

Aspartame continues to have its share of the spotlight with similar cancer concerns, mostly of the brain, but in 2006 the National Cancer Institute conducted a 5-year study of data from almost 500,000 individuals and found that higher levels of aspartame were not associated with elevated risk for brain cancer.

“Although there has been a lot of negative press about artificial sweeteners, there is no evidence that artificial sweeteners cause cancer in humans.”

– Christine Zoumas, MS, RD, Program Director at University of California, San Diego, Moores Cancer Center

The agony and the irony

Surprisingly, some of these artificial, no-calorie sweeteners we use to lose or manage our weight are making us bigger, depending on the amount and duration we use them.

There is a tremendous amount of controversy on how these artificial sweeteners contribute to obesity. It is debated within the scientific community whether regular, long term consumption of artificial sweeteners leads to long-term health benefits or weight loss.

In fact, quite the opposite can be true: a 2017 meta-analysis reported in the Canadian Medical Association Journal found that the consumption of sugar substitutes was associated with increases in weight and waist circumference, and a higher incidence of obesity, hypertension, metabolic syndrome, type 2 diabetes and cardiovascular events.

“Based on all of the research done so far, there is no clear evidence for a benefit, but there is evidence of potential harm from the long term consumption of artificial sweeteners.”

 

-Dr. Meghan Azad, PhD, University of Manitoba

So if sweeteners have zero calories, how in the world is this happening? There may be three reasons for the expanding waistlines and associated illnesses…

Sweetness begets more sweetness

Dr. David Ludwig, an obesity and weight-loss specialist at Harvard-affiliated Boston Children’s Hospital, hypothesizes that those who use artificial sweeteners may end up replacing the lost calories with less nutritious and calorie-dense options, like cake or pizza, thinking that they can “spend” their otherwise consumed 300 calories if they drank two regular sodas.

Another consideration is that hyper-sweetened substances may alter the way we taste our food. Since sucralose is 600 times sweeter than sugar, our brains become more accustomed to this level of sweetness and eventually we find more natural but lesser sweet things, like fruits, less desirable. And vegetables? Forget it!

Lastly, these artificial sweeteners allow the consumer to disassociate sweet with caloric, which can be dangerous as eating sugar and sugar-like substances signal our brain to consume more sugar, thus initiating a vicious cycle. You can blame that on our primate ancestors, as sugar was a scarce commodity way back when!

Other controversies

While the research has not been peer-reviewed or widely accepted by the scientific community, there are several separate research trials of Splenda, Equal, and Sweet’N Low that have shown causal relationships between artificial sweeteners and negative gut microbiome health, stroke and Alzheimer’s disease.

One study conducted by a team of Israeli scientists in 2014 found that artificial sweeteners, such as sucralose, aspartame and saccharin, significantly altered the intestinal bacteria of mice that, in turn, negatively affected their metabolisms, leading to obesity, diabetes, and other related diseases. (If you are unfamiliar with the gut microbiome, also known as our “second brain”, be sure to read our post on gut microbiota.)

Regarding the link of artificial sweeteners to Alzheimer’s disease and stroke, the American Heart Association reported that daily consumption of diet sodas may substantially increase the risk of these diseases. However, it is important to keep in mind that this finding may be a correlation and not causation— meaning that those who drink diet sodas regularly may be in poorer health than those who don’t drink them due to overall poor diet and lack of exercise.

Do diet drinks count?

Some of us may not think we regularly use artificial sweeteners, but don’t discount all those diet drinks and zero-calorie flavored waters!

According to a 2016 study published in the Journal of the Academy of Nutrition and Dietetics, nearly half of adults and a quarter of children in the U.S. consume artificial sweeteners—and the majority do so on a daily basis, with diet drinks making up the bulk of the intake.

Both the American Heart Association and the American Diabetic Association jointly agree that people should use artificial sweeteners cautiously.

Other options are also being added to the grocery store shelves, such as xylitol and stevia-sweetened sodas and drinks.

Because of its taste and its natural origin, stevia sweetened sodas, drinks, and food items are gaining in popularity.

From just 2014 to 2017, the market value of stevia has grown 71% to $578 million from $338 million.

Here’s a list of the most popular diet drinks in the market today and their associated sweeteners:

Splenda (sucralose)

Splenda is an artificial sweetener that is made of sucralose, a synthetically derived compound from sucrose – or table sugar. Sucralose is extremely sweet – it’s about 600 times sweeter than table sugar and three times sweeter than Equal.

Sucralose in your body: Because your body has no use for it, approximately 85% of sucralose does not get digested or absorbed, thus leaving your body unchanged. Most of what remains gets absorbed in the gastrointestinal tract and then leaves the system as urine, but about 5% of the remaining sucralose will metabolize in the body.

Limitation on consumption: As per FDA guidelines, acceptable daily intake of sucralose is 5 milligrams per kilograms of body weight per day. So if you weigh 150 lbs., it is safe for you to consume upwards of 340mg of sucralose per day, which equates to 28 Splenda packets or 9 cans of diet soda. That should leave PLENTY of room for even the sweetest of sweet-tooths! 

Equal (aspartame)

Equal, or aspartame, is made from aspartic acid and phenylalanine, two amino acids that when combined in a specific structure, yield a very sweet substance that’s 200 times sweeter than table sugar.

Aspartame in your body: Unlike sucralose and saccharine, aspartame is fully absorbed in the body given its composition of amino acids, which your intestinal tract breaks down into digestive enzymes the same way it would after consuming common protein sources, such as meats, fish, eggs and dairy. Aspartame does not enter your blood stream. 

Limitation on consumption: The acceptable daily intake of aspartame as determined by the FDA is 50 milligrams per kilograms of body weight per day. So if you weigh 150 lbs., it is safe for you to consume upwards of 3,400mg of aspartame per day. This equates to 18 cans of diet soda or almost 100 blue packets…per day! Keep in mind that your body creates trace amounts of methanol when breaking down aspartame. Though small amounts are not considered toxic and are actually naturally-occurring, larger amounts can lead to headaches, weakness, dizziness and nausea.

Aspartame and health conditions: A very important note about aspartame is that it is not to be consumed by those who suffer from phenylketonuria, a condition in which a person cannot metabolize phenylalanine into tyrosine. Thankfully, in the U.S. and most countries, detection of this condition occurs in the newborn screening panel.

Sweet’N Low (saccharin)

Sweet’n Low is an artificial sweetener made of saccharin, or benzoic sulfimide, which is a synthesized compound of methyl anthranilate, sodium nitrite, hydrochloric acid, sulfur dioxide, chlorine, and ammonia. This yields a very sugary substance that’s 300-400 times sweeter than sucrose. 

Saccharin in your body: Similar to sucralose, saccharin is also not largely stored in the body.

Limitation on consumption: As per FDA guidelines, the acceptable daily intake of saccharin as determined by the FDA is 15 milligrams per kilograms of body weight per day. So if you weigh 150 lbs., it is safe for you to consume upwards of 1,000mg of saccharin per day, which equates to 28 pink packets or 16 cans of Tab (if you’re able to locate the cult fave!)

Stevia

Stevia is an all-natural sweetener that comes from a shrub called stevia rebaudiana and is primarily grown in South America and Asia. Today, 80% of all stevia comes from China, where they practice strict farming guidelines. These compounds are so sweet that it is actually 200-300 times sweeter than sugar.

Stevia in your body: Stevia has been studied and confirmed that it does not change your glycemic index or glycemic load. Research shows that it is metabolized by the liver, then passes through the body and does not accumulate anywhere.

Limitation on consumption: As per FDA guidelines, the acceptable daily intake of stevia is 4 milligrams per kilograms of body weight per day. So if you weigh 150 lbs., it is safe for you to consume up to 40 packets of stevia per day – every day.

A more “natural” artificial sweetener? There has been some conversation about stevia being considered a natural sweetener. Because there is no real definition of ‘natural’ (read our post investigating the ‘natural’ label here), the word is not meaningful. However, it is not synthetically made like other alternative sweeteners; therefore it is referred to as a ‘natural-origin’ sweetener.

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Can we “hack” our gut health?

Hack Your Health: The Secrets of Your Gut, a documentary featured on Netflix, highlights the microbiome, the community of bacteria living inside our bodies, as a crucial player in gut health.

Each person’s microbiome is unique, much like fingerprints. The microbiome consists of approximately 100 trillion microbes, including bacteria, viruses, and fungi, that reside primarily in the intestines. These microbes help break down food, support the immune system, and communicate via the vagus nerve that connects our gut to our brain.

Hack Your Health follows the journey of four individuals, each with distinct gut health challenges. The variability in characters shows the complex nature of the gut and all that it impacts:

Michelin-starred pastry chef Maya learns that her anorexia and restrictive diet have severely impacted her gut health, necessitating a more balanced dietary approach to improve her well-being.

 

Daniell, the psychology student, discovers that her severe digestive issues and restrictive diet are linked to her gut microbiome, highlighting the need for personalized dietary adjustments.

 

Kimmie, labeled morbidly obese, finds that her lack of gut bacteria diversity affects her ability to feel full and lose weight, leading to tailored dietary recommendations to enhance her microbial diversity.

 

Competitive hot dog-eater Kobayashi realizes that his extreme eating habits have disrupted his hunger signals and gut health, prompting concerns about long-term damage and the need for a healthier lifestyle.

What the Documentary Gets Right and Wrong

The documentary is commendable for its scientific accuracy and approachable presentation of complex topics. It avoids the trap of pseudoscience by not offering overly simplistic solutions to complex problems. Instead, it emphasizes that gut health solutions are highly individualized, depending on one’s unique microbiome composition.

The documentary also accurately portrays the emerging science of the gut-brain axis, illustrating how the gut communicates with the brain and influences various bodily functions.

While the documentary is informative, it sometimes glosses over the intricate details of scientific studies, opting for a more infotainment approach. This style might leave viewers wanting a deeper dive into the science behind the microbiome and its broader implications.

Additionally, the documentary faced criticism for promoting untested claims about autism and gut health, which led to backlash from autism advocacy groups.

Scientific Insights & Treatments

To address their gut issues, Maya, Daniell, Kimmie, and Kobayashi send fecal samples for analysis. The results help tailor diets that could improve their microbiome diversity and overall health. One innovative treatment discussed is the “fecal microbiome transplant,” where healthy bacteria from a donor’s stool are transferred to the recipient’s gut.

This procedure has shown promise in treating conditions like Clostridium difficile infections and is being explored for other applications. But more underscore the new ways of diagnostics, such as as fecal sampling for additional information outside of just bloodwork.

What Does the Science Say About Our Gut?

Gut-Brain Axis

The gut-brain axis refers to the bidirectional communication between the gut and the brain. This connection influences various bodily functions, including mood, stress responses, and even cognitive functions.

For instance, the gut produces neurotransmitters such as serotonin, which is crucial for mood regulation. Dysbiosis, an imbalance in gut bacteria, has been linked to mental health conditions like depression and anxiety.

Immune System

Approximately 70% of the immune system is located in the gut. The gut microbiome plays a pivotal role in training the immune system to differentiate between harmful pathogens and harmless antigens. A healthy microbiome can prevent autoimmune diseases by maintaining a balanced immune response.

Metabolism & Weight Management

Gut bacteria are involved in the metabolism of food and the extraction of nutrients. They influence how we store fat, regulate glucose levels, and feel hunger or satiety. Dysbiosis can lead to metabolic disorders such as obesity and type 2 diabetes. Studies have shown that individuals with a diverse microbiome are more likely to maintain a healthy weight.

Inflammation & Chronic Diseases

A balanced microbiome helps control inflammation by producing anti-inflammatory compounds. Chronic inflammation is a risk factor for several diseases, including heart disease, cancer, and inflammatory bowel diseases (IBD). Dysbiosis is linked to increased intestinal permeability (leaky gut), which allows toxins to enter the bloodstream and trigger inflammation.

Digestive Health

The microbiome aids in digesting complex carbohydrates and fibers that the body cannot break down on its own. This process produces short-chain fatty acids (SCFAs), which nourish the gut lining, reduce inflammation, and support overall digestive health. Conditions like irritable bowel syndrome (IBS) and Crohn’s disease are associated with imbalances in the gut microbiome.

Key Takeaways for Consumers

While this documentary is not pseudoscience, it still lacks a bit of scientific depth. But here are some sound takeaways rooted in science from key points in the documentary:

Gut Diversity is Key

A diverse microbiome is crucial for good health. Each person’s microbiome is unique, and having a variety of bacteria can enhance resilience against diseases. Consuming a wide range of foods, especially plant-based ones, can help foster this diversity.

Plants provide different types of fibers, polyphenols, and other bioactive compounds that serve as substrates for various microbial species in the gut, promoting microbial diversity. A diverse diet boosts the production of short-chain fatty acids, such as butyrate, which play a crucial role in maintaining gut barrier integrity, reducing inflammation, and supporting immune function.

Individualized Solutions

There is no one-size-fits-all answer to gut health. Personalized approaches based on microbiome analysis can provide better health outcomes. For instance, Kimmie’s gut analysis revealed a lack of bacteria that help her feel full, leading to personalized dietary recommendations to increase her microbial diversity.

Similarly, Daniell’s restrictive diet was tailored to her specific gut needs. Understanding the unique composition of your microbiome can help in identifying the specific foods and treatments that are most beneficial for you.

Innovative Treatments

Treatments like fecal microbiome transplants (FMT) show promise but should be approached with caution and professional guidance. FMT involves transferring bacteria from a healthy donor’s stool to the recipient’s gut, aiming to restore a balanced microbiome.

This procedure has been effective in treating recurrent Clostridium difficile infections and is being investigated for other conditions such as irritable bowel syndrome and inflammatory bowel disease. However, it carries risks, including the potential transfer of harmful pathogens, and should only be done under medical supervision.

Fiber is Essential

Eating more plants and fibers is universally recommended for maintaining a healthy gut. Fiber acts as a prebiotic, feeding the beneficial bacteria in the gut and promoting their growth. High-fiber foods such as fruits, vegetables, legumes, and whole grains can help maintain a healthy gut microbiome.

The fiber in these foods is fermented by gut bacteria, producing short-chain fatty acids that support gut health and overall well-being. Increasing fiber intake can also improve digestion, reduce inflammation, and enhance immune function.

Hack Your Health: The Secrets of Your Gut is a compelling watch for anyone interested in the emerging science of gut health. While it may not delve as deeply into hard science as some might prefer, it offers valuable insights and practical advice in an engaging and accessible manner.

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Grocery Shopping Made Simple

This method, developed by Will Coleman, not only simplifies the shopping process but ensures that consumers maintain a balanced diet rich in essential nutrients. This approach aligns well with the Dirt to Dinner philosophy, emphasizing wallet-friendly trends, beneficial for health, and helpful in making informed, healthful, consumer decisions.

According to the International Food Information Council’s 2023 Food & Health Survey, 76% of Americans say price is highly impactful on their food purchasing decision, and nine out of 10 Americans have noticed an increase in the overall cost of food and beverages.

 

Besides cost being a driver of purchases, taste still ranks number one and healthfulness is important for 62% of Americans.

Shopping Method Countdown

The 6-to-1 grocery shopping method is a strategic approach to grocery shopping that encourages shoppers to purchase items across six distinct categories for every one discretionary item: 6 vegetables, 5 fruits, 4 proteins, 3 starches, 2 spreads and 1 treat.

The focus is on filling the cart with essentials that ensure a well-rounded ratio of nutrients, thereby simplifying decision-making.

So let’s start from the top…

Six Vegetables

Choose six vegetables to put in your cart!

The recommended daily intake of vegetables can vary based on factors like age, sex, and level of physical activity, but a general guideline from health authorities such as the U.S. Department of Agriculture (USDA) suggests that adults consume between 2 to 3 cups of vegetables per day. This is part of their broader recommendation for a healthy eating pattern.

For instance, specific guidelines suggest:

  • Women aged 19 to 50 years should aim for at least 2.5 cups of vegetables daily.
  • Men in the same age range should target at least 3 cups daily.
  • Older adults or those less physically active might need slightly less.

These servings should include a variety of vegetables from different subgroups, including dark green, red and orange, legumes (beans and peas), starchy, and other vegetables, to ensure a diverse intake of nutrients.

Here are some of our favorite nutrient-dense options that are tasty in all sorts of recipes:

Download printable here.

Health Benefits

Vegetables are critical for preventing chronic diseases thanks to their high nutrient density. For example, high intakes of leafy greens like spinach are associated with a lower risk of diabetes, cardiovascular diseases, and cognitive decline due to their rich content in antioxidants, vitamins, and minerals.

Cruciferous vegetables like broccoli and cauliflower are linked to a decreased risk of cancer, particularly colorectal cancer, through mechanisms involving the regulation of enzymes and inhibition of tumor growth. Much like the healthy plate suggests, vegetables should be your largest daily food group ratio.

Five Fruits

Choose five of your favorite fruits! Aim to add about 1.5 to 2 cups of vibrant, delicious fruits to your daily diet.

Whether you’re filling your basket with tangy oranges, crisp apples, or exotic mangoes, each fruit offers a unique burst of flavor and essential nutrients. By hitting these fruity targets, you’re not just satisfying your sweet tooth—you’re fueling your body in the most delicious way possible!

Download printable here.

Health Benefits

Fruits are a powerhouse of antioxidants, vitamins, and fiber which help reduce the risk of developing various diseases. Consuming a variety of fruits is associated with a reduced risk of chronic conditions such as heart disease, cancer, and Alzheimer’s disease.

Berries, for example, have high levels of flavonoids, which have been shown to enhance brain health and prevent age-related memory loss. This should make up a similar portion of your plate to protein.

Four Proteins

Adults should aim for a range of protein sources to meet their daily needs, typically about 5 to 6.5 ounces depending on your age, sex, and activity level. From the lean cuts of meat in the butcher section to the versatile beans and lentils in the dry goods, protein is your body’s building block.

Why not grab some salmon for those omega 3s, or perhaps some chicken for a lean, mean dinner option? Don’t forget plant-based stars like tofu and tempeh, which can be fantastic in stir-fries or salads.

Download printable here.

Health Benefits

Protein is essential for muscle repair, immune function, and overall growth and development. Foods rich in omega-3 fatty acids, like salmon, are linked to reduced inflammation and lower risks of heart disease.

Plant-based proteins such as lentils and black beans offer cardiovascular benefits and are associated with lower cholesterol levels and improved gut health.

Three Starches

Depending on your overall dietary needs, aim to incorporate about 5 to 8 ounces of starches into your daily meals. Explore the world of whole grains like quinoa, barley, and whole wheat bread that keep you feeling full and energized. Or indulge in the hearty comfort of potatoes and sweet potatoes, perfect for roasting, mashing, or baking.

And don’t overlook the pasta and rice – versatile staples that can be the foundation of countless delicious dishes. Tip: When you are in the store, avoid all white starches as possible; seek brown options—they are likely more balanced and lower in sugar!

Download printable here.

Health Benefits

Starches are a key source of energy and play a crucial role in maintaining blood sugar levels. Whole grains like quinoa and oats are linked to reduced risk of heart disease, diabetes, and certain types of cancer due to their high fiber content which aids in digestion and promotes satiety.

Two Sauces or Spreads

Download printable here.

Health Benefits: Sauces and spreads can enhance the flavor of meals while contributing to nutrient intake. For example, olive oil in pesto is rich in monounsaturated fats, which are beneficial for heart health and may reduce the risk of heart disease.

One Fun Treat

While generally limited in nutrients, allowing for occasional treats like dark chocolate can aid in sticking to a healthy eating plan by reducing feelings of deprivation. Dark chocolate is known for its cardiovascular benefits due to its high flavonoid content.

Here are a few treat examples and nutrients:

  • Square of dark chocolate: Flavonoids, iron, magnesium
  • Pack of sugar-free gummy bears: Sugars, small amounts of juice (if used)
  • A small serving of corn chips: Sodium, calories

By organizing shopping into six straightforward categories, Coleman’s method helps individuals make healthier food choices, reduce food waste, and save money—all of which are essential for maintaining a balanced diet and lifestyle in today’s fast-paced world. The method not only supports physical health by ensuring a nutritious diet but also promotes mental well-being by simplifying decision-making and reducing the stress associated with meal preparation.

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Is Whole-Fat Dairy Healthy?

Current consumer attitudes toward milk and dairy products are increasingly influenced by health concerns, environmental considerations, and the rise of plant-based alternatives. Many consumers have moved toward low-fat dairy options or non-dairy substitutes, perceiving them as healthier choices due to longstanding recommendations to limit saturated fat intake.

Findings from the latest dairy study highlight the potential cardiometabolic benefits of full-fat dairy. By presenting evidence that full-fat dairy may not only be harmless but potentially beneficial, these insights could encourage consumers to reconsider their choices in the dairy aisle.

This shift could lead to a renewed interest in whole-milk products and fermented dairy, balancing the dietary landscape with a broader acceptance of various dairy fat contents based on individual health benefits rather than a one-size-fits-all dietary guideline.

The comprehensive review, “Whole-Milk Dairy Foods and Cardiometabolic Health: Dairy Fat and Beyond,” authored by Avinash Pokala and colleagues , challenges longstanding beliefs about the relationship between full-fat dairy consumption and cardiometabolic health.

Historically, full-fat dairy products, which are high in saturated fats, have been thought to contribute to cardiovascular disease and type 2 diabetes. This study scrutinizes this hypothesis by reviewing recent evidence from observational studies and randomized controlled trials.

Scope and Key Findings

The review critically examines extensive research to assess the impact of full-fat dairy products on health. It categorizes the evidence based on the type of dairy product (fermented vs. non-fermented) and explores the role of specific components like milk polar lipids. The study also considers how the dairy food matrix—comprising fats, proteins, and bioactive molecules—interacts to influence health outcomes.

Cardiometabolic Activities of Dairy Fat

Contrary to previous guidelines that recommend limiting full-fat dairy, the study finds that dairy fat intake has a neutral to beneficial effect on cardiometabolic health. It references several large-scale studies and meta-analyses which suggest that full-fat dairy consumption does not increase the risk of cardiovascular disease (CVD) and may, in fact, offer protective benefits against metabolic syndrome (MetS) and diabetes.

Positive Effects of Fermented Dairy Products

Fermented products like yogurt and cheese consistently show beneficial effects in improving lipid profiles and potentially lowering CVD risk. For example, a meta-analysis cited in the review demonstrates that yogurt consumption is associated with a reduced risk of type 2 diabetes, attributing these effects to the fermentation process which may enhance the bioavailability of bioactive peptides and other nutrients.

Role of Milk Polar Lipids

Milk polar lipids, concentrated in the milk fat globule membrane, are shown to improve blood lipid profiles and contribute to cardiovascular health. The study discusses evidence from controlled trials where milk polar lipids were found to regulate lipid absorption, reduce inflammation, and improve gut health, thereby offering a mechanistic explanation for the cardioprotective effects of full-fat dairy.

Reevaluation of Dietary Recommendations 

The review strongly advocates for updated dietary guidelines that reflect the complexity of dairy foods and their varied impacts on health. It suggests that the current recommendations may oversimplify the effects of fats found in dairy products and do not account for the protective components like polar lipids and probiotics found in fermented dairy.

Several previous studies align with these findings, supporting the beneficial effects of full-fat dairy on cardiometabolic health. For instance, the Prospective Urban Rural Epidemiology study found that higher dairy fat intake was associated with lower risk of diabetes and high blood pressure.

Additionally, a systematic review and meta-analysis published in the European Journal of Nutrition concluded that dairy consumption, irrespective of fat content, was linked to reduced risks of metabolic syndrome, hypertension, diabetes, and obesity. These studies collectively challenge the traditional views on dairy fat and support a more differentiated understanding of its impact on health.

Implications at the Grocery Store

The review encourages consumers not to avoid full-fat dairy categorically. Instead, it suggests evaluating the overall nutritional content and considering personal health needs. For instance, individuals without a high risk of cardiovascular issues might benefit from including full-fat dairy in their diet.

Additionally, consumers should note the specific benefits of fermented dairy products. These products not only aid in digestion due to their probiotic content but also provide enhanced cardiometabolic benefits. This study underscores the importance of personalized dietary choices that consider the nutritional benefits of dairy products in the context of an overall diet and individual health profiles.

Dairy Considerations beyond Diet

Outside of the obvious health take aways for consumers based on the new information in this study, consumers are increasingly making their dietary choices based on both nutrition and environmental considerations.

The dairy industry has the potential to contribute positively to environmental sustainability through various innovative practices and technologies. Here are some ways the industry can help the environment:

Sustainable Farming Practices

By adopting more sustainable farming practices, such as managed grazing, the dairy industry can enhance soil health, increase carbon sequestration, and reduce greenhouse gas emissions. Managed grazing involves rotating dairy cattle through pasture lands, which can help maintain soil fertility and reduce erosion.

Renewable Energy

Dairy farms can utilize manure as a resource by converting it into biogas through anaerobic digestion. This process not only reduces methane emissions—a potent greenhouse gas—but also produces renewable energy that can power the farm and potentially supply electricity to local communities.

Efficient Use of Resources

Implementing precision agriculture techniques can help dairy farmers use water, feed, and energy more efficiently. Precision feeding programs optimize the amount of feed for cattle, reducing waste and minimizing the environmental impact of feed production.

Waste Recycling

By improving waste recycling processes, dairy farms can turn by-products like manure and wastewater into valuable resources such as organic fertilizers and irrigation water, thereby reducing dependency on chemical fertilizers and promoting water conservation.

Packaging Innovations

The dairy industry can also make a significant environmental impact by innovating in packaging solutions. Developing biodegradable or recyclable packaging can reduce waste and the carbon footprint associated with traditional plastic packaging.

Collaboration & Certification

Engaging in partnerships with environmental organizations can help dairy farms implement best practices and become certified in sustainable agricultural methods. Certifications can serve as a signal to consumers who are concerned about the environmental impact of their purchases.

Educating Consumers 

The industry has a role in educating consumers about the importance of sustainable dairy production and the environmental benefits of supporting local and sustainably produced dairy products.

By focusing on these areas, the dairy industry can transform from being part of the environmental problem to an active part of the solution, contributing to a more sustainable agricultural sector and helping mitigate the impact of climate change.

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Brewing Longevity: Coffee’s Health Benefits

Coffee gives us a great morning boost – and it is not just the caffeine! A recent study published in Nature Metabolism brings to light the significant role of trigonelline, a naturally occurring compound in coffee, in enhancing muscle health and function, particularly against the backdrop of aging.

Trigonelline is an alkaloid that serves as a precursor to NAD+. This molecule is crucial for energy production in cells, particularly within mitochondria — the powerhouses of cells.

New Research on Trigonelline

As we age, our mitochondria’s efficiency in energy production wanes, partly due to declining NAD+ levels. This decline is linked to several age-related conditions, including sarcopenia, which is characterized by the loss of skeletal muscle mass and strength.

Think of trigonelline in the body like a key that unlocks the energy production factory in muscle cells. Just as a key starts a car and revs the engine, trigonelline helps turn on the mitochondria, boosting energy output and enhancing muscle function, especially as we age. This ensures the body’s engines run smoothly and efficiently.

These effects were observed across various species, including humans, where higher blood levels of trigonelline were positively correlated with better muscle strength and function.

 

Conversely, lower levels were associated with sarcopenia, or muscle loss.

The implications of these findings are vast.

For one, it suggests that daily consumption of coffee, a rich source of trigonelline, could offer a simple, natural way to support muscle health and mitigate some aspects of aging.

The study, however, does not specify the exact amount of coffee required to achieve these benefits, as trigonelline content can vary widely among different coffee types and preparations.

Generally, a moderate intake of black coffee (approximately 3-4 cups per day) is considered beneficial for most people, but individual responses can vary.

Debunking Myths

But what about coffee’s negative effects? Does the trigonelline make up enough for them?

First, let’s dispel some of these outdated coffee myths:

⊗   Coffee causes dehydration

  • While caffeine has a mild diuretic effect, the fluid content in coffee helps to maintain hydration levels. Studies suggest that for regular coffee drinkers, this diuretic effect is minimal.

⊗   It causes heart disease

  • Numerous studies have shown that moderate coffee consumption does not increase the risk of heart disease. In fact, some research indicates that it may have protective effects against certain cardiovascular issues.

⊗   It’s addictive

  • While caffeine can be mildly habit-forming, it does not stimulate the brain’s reward circuitry in the same way as addictive drugs. Most people can manage or reduce coffee consumption without the severe withdrawal symptoms associated with true addiction.

⊗   It stunts growth

  • Scientific evidence does not support the idea that coffee consumption affects growth. This myth may have originated from the misconception that coffee causes osteoporosis, which it does not when consumed in moderation.

⊗   It causes cancer

  • In 2016, the World Health Organization moved coffee off its “possible carcinogen” list, acknowledging the lack of evidence that coffee causes cancer. Some studies suggest that coffee may even reduce the risk of certain types of cancer.

Coffee Health Facts

And there are plenty of other reasons to enjoy your cup of joe, in addition to minimizing muscle loss.

♥   Antioxidants

  • In addition to trigonelline, coffee is rich in powerful antioxidants, like chlorogenic acid and caffeine, which can neutralize harmful free radicals. This antioxidant activity is linked to a reduced risk of diseases such as heart disease and certain cancers.

♥   Caffeine

  • As the most well-known active ingredient in coffee, caffeine has been studied extensively. It’s known to enhance brain function, improve mood, and boost metabolism. A study published in “The American Journal of Clinical Nutrition” suggests that caffeine can increase metabolic rate by up to 11% and enhance physical performance.

♥   Chlorogenic Acid

  • This is another significant component, believed to help lower blood sugar levels and potentially reduce the risk of type 2 diabetes. A study in “The Journal of Nutrition” found that chlorogenic acid might improve glucose metabolism, which is crucial for managing diabetes.

♥    Magnesium & B Vitamins

  • Coffee contains essential nutrients, including magnesium and B vitamins, which play crucial roles in numerous bodily functions, including energy metabolism and DNA repair.

It’s also worth noting that while coffee’s potential health benefits are promising, it’s important to consume it in moderation and be mindful of individual tolerance levels. Additionally, the healthiest way to enjoy coffee is black, or with minimal added sugar, to avoid counteracting its benefits with unnecessary calories.

This study, a collaboration among international researchers, underscores the potential of dietary interventions to improve health outcomes, especially in aging populations. It opens doors to further research on trigonelline’s role in human health and its potential in dietary supplements or as part of a broader strategy to combat age-related muscle decline.

Reputable Sources for Food Info

How do these myths and truths come to exist in people’s minds? It is all about the source.

In the landscape of nutrition and health information, the importance of consulting reputable sources cannot be overstated.

These sources, like Dirt to Dinner, are grounded in scientific research and peer-reviewed studies, and offer reliable and evidence-based insights, ensuring the advice you follow is beneficial for your health. They help sift through myriad information available, distinguishing between evidence-based facts and unfounded claims to help eliminate unfounded myths such as these.

This careful approach to gathering information is essential for making informed decisions about your diet and health, contributing to a well-rounded understanding of nutrition’s role in overall well-being and helping to navigate through common myths and misconceptions.

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Navigating Nutrition, Health & Wellness Trends

Healthy Aging: Embracing Quality Life Years

The quest for healthy aging transcends the mere desire to extend life; it’s about enriching those additional years with vibrant health. The report underscores the significance of nurturing heart health, managing weight effectively, and maintaining hormonal balance.

For heart health, it champions the consumption of omega-3 fatty acid-rich foods like salmon, flaxseeds, and walnuts. The report also recommends whole grains and leafy greens to regulate blood pressure.

Weight management strategies include a balanced diet of lean proteins, complex carbohydrates, and healthy fats, highlighting foods such as quinoa, lean chicken, avocados, and legumes to preserve muscle mass and metabolism.

To support hormone health, incorporating phytoestrogen-rich foods like soy products, along with antioxidants from berries and nuts, is advised for hormonal balance and endocrine system support.

The Evolution of Clean Labels: Seeking Simplicity & Transparency

Today’s consumers crave simplicity and transparency in their food choices, a shift evident in the rise of minimally processed foods. This trend towards clean labels reflects a growing skepticism towards overly processed foods and complex ingredients. The advice here is clear: seek out products with short lists of whole, recognizable ingredients (click here for what we mean by this!), and exercise caution around items with  artificial preservatives, colors, and flavors.

It is not that those ingredients are bad for you, but you want to look for foods that have more healthy nutritious ingredients that add value to your body. The report also points to a burgeoning interest in traditional and artisanal food-making processes, which promise less processed and more nutrient-dense food options. Our tip: Shop the perimeter of the store and avoid added sugars in processed food choices! As Mintel reports:

“Go back to the basics to help consumers age and live well by keeping hearts healthy, supporting weight management and improving muscle mass.”

Purposeful Processing: Marrying Innovation with Nutrition

Purposeful processing emerges as a strategic approach for brands to align products with health and wellness objectives without compromising on flavor or quality.

Techniques like fermentation, which boosts gut health, and cold-pressing, preserving nutritional integrity, are highlighted.

Consumers are encouraged to explore products leveraging these innovations, as they tend to offer superior nutritional profiles.

Adding in more plants to your diet,  (but don’t forget the benefits of dairy and meat in moderation), the report advises looking for products that highlight the natural benefits and flavors of plantsover those laden with additives to mimic animal products.

When looking for animal products, seek quality fish, meat and poultry.

Aging Populations: Forward-Thinking Nutrition

An aging population necessitates a proactive stance on nutrition. For the aging demographic, it calls for nutritious, accessible, and easy-to-prepare food options to meet older adults’ unique needs. Suggestions include focusing on foods that support cognitive health, bone density, and hydration, such as fatty fish, calcium and vitamin D-fortified dairy, and easily consumable fruits like berries and melons.

“According to the United Nations, one in six people (1.4 billion people) will be aged 60 or older by 2030.

While seniors are a diverse group with diverse needs, protein and hydration are two important areas to focus innovation on.”

Key Takeaways for Consumers: Navigating the Nutrition and Wellness Landscape

  • Prioritize Holistic Health: Embrace a diverse diet that bolsters heart, weight, and hormone health with a focus on nutrient-dense foods. Moderation and variation is key!
  • Embrace Transparency: Opt for products with straightforward labelling (see our label guide here!) and appreciate the value of traditional food processing methods.
  • Explore Innovation: Remain open to trying products that incorporate purposeful processing technologies to boost nutritional value without sacrificing taste. Embrace new technologies in the food space, they may just benefit you from a nutrition standpoint and a sustainability standpoint!

This analysis of the Mintel report provides an educational guide for consumers aiming to make informed decisions about their health and nutrition amidst changing global food trends. The key is to remain curious, adaptable, and informed, paving the way for a healthier, more sustainable lifestyle. But how do we know where to get our nutrition research?

Other Considerations

In addition to the insights provided, Mintel mentions that it’s crucial to consider the impact of digital technology and social media on consumer health choices and perceptions.

The rise of health and wellness apps, online communities, and influencer-led health trends significantly influence dietary decisions, often blurring the lines between scientifically backed advice and anecdotal evidence. Understanding how to critically evaluate these sources of information and discern credible advice from mere fads is essential for consumers aiming to make informed health decisions. [HP1]

Furthermore, the role of mental health in overall wellness, emphasizing the importance of a balanced approach that nurtures both the mind and body, remains a critical area for exploration. The Mintel report focuses on the physical aspects of health, but the psychological impacts of diet, including how food choices can affect our mood and stress levels, are equally crucial. Incorporating foods known to support mental health, such as those rich in omega-3 fatty acids, magnesium, and probiotics, can be another actionable step for consumers.

To avoid falling for societal misconceptions about health and nutrition, consumers can take several proactive steps:

  • Critical Evaluation: Learn to critically evaluate health and nutrition information, checking the credibility of sources and the evidence behind claims. Are studies peer reviewed? Is the website selling their product which supports their analysis? Who is funding the study? Does it come from a reputable university or research engine? Is it an EDU or ORG website? This skepticism can help navigate through marketing hype and focus on scientifically backed advice.
  • Personalization: Recognize that dietary needs are highly individual. What works for one person may not work for another due to differences in metabolism, lifestyle, and health conditions. Consulting with healthcare providers or dietitians can help tailor dietary choices to individual needs.
  • Long-term Perspective: Adopt a long-term perspective on health and nutrition, focusing on sustainable changes rather than quick fixes (aka no fad dieting!). Slow and steady often wins the race when it comes to lasting health improvements.

By adopting these practices, consumers can navigate the forest of nutrition and wellness with confidence, making informed decisions that support their health and well-being in a balanced and sustainable way.

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Can Fast Food be Sustainable?

Chipotle’s ambitious initiative to embrace and invest in the future of food through its $100 million Cultivate Next venture fund demonstrates a forward-thinking approach to the customer experience and increases access to real food.

“Our decision to double our commitment to our Cultivate Next venture fund is a clear indicator that we are investing in the right companies that we can learn from and utilize to improve the human experience of our restaurant teams, farmers, and suppliers,” said Curt Garner, Chief Customer and Technology Officer, Chipotle. Garner continues:

“The parallel growth of Chipotle and our partners will continue to further our mission to Cultivate a Better World by increasing access to real food.”

Technologies in play

The significant investments in the fund include Hyphen. The Hyphen robot represents a joint venture between Chipotle and Hyphen, aiming to revolutionize how Chipotle prepares its bowls and salads. These menu items, which form a large chunk of Chipotle’s online orders, are assembled with the help of an automated system that accurately dispenses ingredients into dishes as they move along a lower conveyor belt.

This innovative approach is designed to boost order preparation speed and precision, freeing staff members to dedicate more time to customer interactions and other essential duties. Currently under evaluation, this technological enhancement seeks to refine Chipotle’s digital service capabilities and elevate the overall dining experience for its customers.

Another fund component is an investment in GreenField Robotics, which is revolutionizing farming practices with its innovative approach to regenerative agriculture. The company leverages artificial intelligence, robotics, and sophisticated sensors, to deploy autonomous robots that manage weeds in crop fields without harmful chemicals.

These robots are designed to operate day and night, navigating between rows of crops to target and remove weeds precisely, thus significantly reducing the reliance on traditional herbicides. This method supports the health of the soil and the ecosystem and presents a sustainable and cost-effective alternative to conventional farming methods.

Nitricity is another component of the innovation investment. Nitricity is a company that produces nitrogen fertilizers through a sustainable and innovative process. This process involves creating “artificial lightning” to break down nitrogen from the air, which is then combined with rainwater to form nitrate, a natural fertilizer. This method is inspired by the natural process where lightning breaks atmospheric nitrogen into nitrates that nourish the soil.

Nitricity’s approach aims to reduce greenhouse gas emissions associated with traditional nitrogen fertilizer production methods, such as the Haber-Bosch process, which is energy-intensive and relies heavily on fossil fuels. The investment aligns with Chipotle’s sustainability goals and commitment to enhancing food integrity throughout its supply chain.

By incorporating Nitricity’s climate-smart fertilizer into its agricultural practices, Chipotle aims to support more sustainable and environmentally friendly farming practices.

The Meati Foods investment enhances Chipotle’s menu with sustainable plant-based protein options that are aligned with its Food with Integrity standards. Using a fermentation-based process, Meati develops alternative proteins derived from mushroom roots, specifically mycelium. This method results in products that mimic chicken and steak in texture, flavor, high protein, high fiber, and no cholesterol.

Cultivated indoors, Meati Foods ensures its products are grown clean and free from common agricultural contaminants. Through the “Eat Meati” brand, the company is committed to offering nutritious, whole-food options that are environmentally friendly.

Zero Acre Farms is a food company focused on healthy, sustainable oils and fats that is on a mission to end the food industry’s dependence on vegetable oils. The company has introduced a new category of healthy oils and fats made by fermentation that are more environmentally friendly. Chipotle is in the early trials of testing Zero Acre Farms at its Cultivate Center test kitchen in Irvine, California.

Industry Players Invest in Fast Food’s Future

Several other fast-food companies invest significantly in food innovations, leveraging technology to address global challenges such as food security, affordability, and safety. These companies are exploring various technologies, including artificial intelligence, robotics, sustainable packaging, plant-based alternatives, and blockchain for supply chain transparency.

Here’s a list of notable players alongside Chipotle that are actively investing in the future of food:

  • McDonald’s is incorporating AI learning into its operations, making strides in the alternative packaging space, providing plant-based options, and investing in improved supply chain technologies—all ways that they are investing in and prioritizing health and sustainability.
  • KFC is experimenting with 3D bioprinting technology to create lab-grown chicken nuggets to offer more sustainable and ethical meat options.
  • Domino’s Pizza uses drones and autonomous vehicles to reduce delivery times and costs.
  • Burger King focuses on sustainability through initiatives like reducing greenhouse gas emissions and offering plant-based burger options like the Impossible Whopper, made from soy leghemoglobin, the same ingredient in the Impossible Burger, to cater to a broader range of dietary preferences.
  • Starbucks invests in sustainable practices, including efforts to reduce waste and water use. It is also exploring plant-based menu items to provide more environmentally friendly and healthier options.
  • Wendy’s utilizes food safety and quality assurance technology, implementing advanced tracking and monitoring systems in its supply chain.
  • Taco Bell is innovating its menu to include vegetarian and low-impact food options, aiming to make the fast-food industry more inclusive and sustainable.

Impact of Innovations on Food System

Why should we care about the investments these companies are making? The impact spreads far beyond the decision of “what’s for lunch today” and will untimely touch our children’s and their children’s lives.

Food Security: Innovations, especially in plant-based proteins and lab-grown meats, can significantly contribute to food security by providing alternative sources of nutrition, ensuring a stable food supply in the face of growing global demand and environmental challenges.

Affordability: Automation and AI in food preparation and delivery can lower operational costs, potentially making food more affordable for consumers. These companies can offer competitive pricing while maintaining quality by optimizing supply chains and reducing waste through better inventory management.

Safety: Technological advancements such as blockchain for transparent supply chains and AI for monitoring food quality can enhance food safety. These technologies allow for better tracking of ingredients from farm to table, ensuring that food meets health standards and reducing the risk of contamination and foodborne illnesses.

Answering a Call-to-Action by Consumers

These investments also answer a call from consumers, who, in recent years, have put the majority of the onus on food companies to lead the way for positive change. Today’s consumers are increasingly conscious of their food choices’ health, environmental, and social impacts. This heightened awareness drives demand for healthier, more sustainable, affordable food options. Consequently, consumers rely on food companies to make significant investments and changes to meet these expectations.

Consumers are seeking convenient, nutritious options tailored to various dietary needs, such as low-calorie, low-fat, plant-based, and allergen-free options. They expect food companies to innovate to reduce the use of artificial ingredients, preservatives, and high sugars and fats without compromising taste or affordability.

There’s also a growing demand for food produced in an environmentally friendly and ethically responsible manner. Consumers are looking for companies that invest in sustainable agriculture practices, reduce greenhouse gas emissions, minimize water usage, and ensure animal welfare. They are also increasingly interested in local sourcing and reducing food miles. Moreover, sustainable packaging solutions to reduce plastic waste are critical to consumer choices.

While consumers strongly desire healthier and more sustainable food options, they also demand affordability. The challenge for food companies is to balance the cost of implementing innovative and sustainable practices with the need to keep prices accessible to a broad audience. This requires efficient production and distribution practices and, sometimes, rethinking entire supply chains to maintain competitive pricing.

To build and maintain consumer trust, food companies must be transparent about their practices, including sourcing, ingredient lists, nutritional information, and environmental impacts. Technology, such as blockchain, often facilitates this transparency by tracing the journey of food from farm to table, assuring consumers of the quality and safety of their food.

In response to these consumer expectations, food companies increasingly invest in research and development to create new products that meet these criteria. Companies like Chipotle are adopting innovative technologies to improve food production efficiency, exploring alternative ingredients to make their products healthier and more sustainable, and reevaluating their supply chains to increase transparency and reduce environmental impact.

These investments are not only a response to consumer demand but also an acknowledgment of food companies’ role in addressing global challenges like climate change, health issues, and food security. By aligning their strategies with consumer expectations, food companies can ensure long-term viability and contribute to a more sustainable and healthy food system.

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Why are foods with sugar & fat so irresistible?

You know those moments when you’re faced with a gooey chocolate chip cookie or a crispy slice of bacon, and it feels like your brain is staging a full-blown rebellion against your dieting efforts? Well, it turns out there’s some fascinating science behind why these irresistible foods have a hypnotic hold over us.

Picture your brain as a bustling city with a network of roads. Now, imagine the flow of traffic on these roads is the signals sent by your gut, specifically, the vagus nerve. This nerve is like the messenger between your tummy and your brain, and its job is to tell your brain what’s going on in your belly.

For the longest time, scientists were like detectives trying to crack the case of why we’re so drawn to unhealthy foods. They were on a mission to discover the secret behind our food cravings. But the real puzzle was this: why do our brains go crazy over fats and sugars, especially when they team up in delightful duos like donuts or cookies?

What does new research reveal?

In the February 2024 issue of the Monell Chemical Senses Center‘s Cell Metabolism Journal, a team of scientists unraveled this culinary enigma. They discovered that it all starts in our gut, not in our taste buds.

You see, there are dedicated pathways in our vagus nerve for various things, including a pathway for fats and another for sugars, that act like separate lanes on that culinary highway we talked about. When you munch on something fatty, the fat pathway lights up like a neon sign in Las Vegas, and when you indulge in something sweet, the sugar pathway does a little happy dance.

Now, here’s where it gets even more interesting. Imagine these pathways as two separate party invitations: one for fats and another for sugars. When you’re at a party, you’re having fun, right? Well, our brain is no different. It enjoys these food parties, too. But here’s the kicker – when you combine fats and sugars, it’s like sending out a double invitation to the brain’s ultimate party central.

These two pathways join forces, and your brain responds with a surge of dopamine, the pleasure chemical, making you want more of that irresistible combo.

So, what does all of this mean for your eating habits? Well, your brain can be secretly wired to seek out these high-fat, high-sugar combos, even when you’re consciously trying stay away from these foods.

 

It’s like your gut has a sneaky food agenda, and it’s operating undercover.

But don’t despair! There’s a glimmer of hope on the horizon. The scientists behind this discovery believe that understanding this gut-brain connection could lead to some pretty cool strategies and treatments. By tinkering with these pathways, we might have a shot at making healthier food choices, even in the face of those devilishly tempting treats.

So, the next time you find yourself eyeing that mouthwatering chocolate cake, remember: it’s not just about will power; it’s a brain party happening on a microscopic level. And while the battle between your taste buds and your brain rages on, science is on the case, working to help you make healthier choices without sacrificing all the delicious fun.

Issues with overindulging

Overindulging in foods rich in sugar and unhealthy fats can have serious health consequences. One of the most immediate risks is weight gain, as these foods are often calorie-dense.

Weight gain can contribute to obesity, a significant risk factor for various health problems such as heart disease, type 2 diabetes, and certain cancers.

Liver health can be compromised by high sugar intake, particularly fructose found in common sweeteners like table sugar and high fructose corn syrup. This can lead to non-alcoholic fatty liver disease (NAFLD), which may progress to more severe liver problems.

Mental health can also be impacted, as sugar and fat-rich diets can cause mood swings, irritability, and even symptoms of depression.

Inflammation is another concern associated with these diets, contributing to conditions like arthritis, autoimmune diseases, and a heightened risk of certain cancers.

Dental health is affected by excess sugar consumption, as it provides a breeding ground for bacteria in the mouth that produce acids, leading to tooth decay and gum disease.

Additionally, excessive sugar intake can disrupt the balance of gut bacteria, potentially leading to digestive problems.

Tips to combat The Urge

While the scientific discoveries about our brain’s response to fats and sugars are fascinating, you don’t have to surrender to your cravings. Here are some practical tips to help you combat the effects of these food temptations:

Be Mindful of Portions

  • Instead of completely avoiding your favorite treats, practice portion control. Enjoy a small piece of that chocolate or a single bite of your favorite high-fat snack. Savor the flavor without going overboard.

Diversify Your Diet

  • Make sure your meals are balanced and include a variety of foods. Incorporate plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats into your daily meals. This can help reduce the intensity of your cravings for high-fat, high-sugar items.

Stay Hydrated

  • Sometimes, thirst can be mistaken for hunger. Before reaching for that sugary or fatty snack, have a glass of water. Staying hydrated can help reduce cravings.

Plan Your Indulgences

  • Designate specific times or days when you’ll allow yourself to enjoy your favorite treats. Knowing that you have a treat coming up can make it easier to resist spontaneous cravings.

Keep Temptations Out of Sight

  • If you have a weakness for certain foods, try not to keep them readily accessible at home or in your workspace. Out of sight, out of mind!

Get Moving

  • Exercise can boost your mood and reduce cravings. So, when you’re hit with a craving, take a brisk walk or do a quick workout to distract your mind.

Mindful Eating

  • Pay attention to what you’re eating and savor every bite. Eating mindfully can help you enjoy your meals more fully and prevent overindulgence.

Healthy Alternatives

  • Seek out healthier alternatives to satisfy your cravings. For example, if you’re craving something sweet, opt for fresh fruit or a small piece of dark chocolate. If you’re craving something savory, try air-popped popcorn instead of chips.

Seek Support

  • If you find it challenging to control your cravings, consider seeking support from a registered dietitian, therapist, or support group. They can provide strategies and encouragement tailored to your specific needs.

Remember, you’re not alone in facing these cravings, and it’s entirely possible to make healthier choices without depriving yourself completely. By incorporating these tips and staying mindful of your eating habits, you can combat the effects of the brain’s love for fats and sugars while still enjoying the pleasures of good food. It’s all about finding that tasty balance!

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Could Ozempic Ignite Food’s Healthier Future?

Today, the weight loss drugs highlight a consumer movement against processed and ultra-processed foods. These foods have added ingredients such as sugar, salt, unhealthy fats, and artificial colors that provide no nutritional value…except great taste.

Eaten as an indulgence, they are not terrible. But, unfortunately, many people indulge in these treats as a dietary staple.

The Search for Nutrition

Consumers today are looking for nutritious foods. Foods that not only treat existing diseases but prevent ones from appearing. Foods that help you manage your health and help you age gracefully, with ‘food as medicine’  the sought-after goal.

Innova Market Insights identified nutritional value and balanced nutrition, along with naturalness are important for consumers.

Ingredients containing protein, Omega-3, fiber, vitamins, prebiotics, probiotics, and even esoteric mushrooms such as ashwagandha and lion’s mane are high in demand. Mintel also identified a changing attitude toward extending life in good health.

How GLP-1 Drugs Affect Our Diet

Further fueling demand for a healthier, more nutritious diet are among those taking a new class of prescription drugs: GLP-1 agonists. These medications, like Ozempic and Wegovy, help lower blood sugar levels and promote weight loss.

Morgan Stanley’s research survey of 300 patients taking a GLP-1 agonist found that these drugs reduced their daily appetite by 20-30 percent. They lost their appetite for candy, sugary drinks, and baked goods, creating room for adding healthy foods to their diet.

Especially as those on the GLP-1 drugs are not that hungry and might not meet the full 2,000-calorie minimal daily requirement, it is essential that what they do eat in a day provides their full complement of minerals and vitamins.

As the obesity epidemic continues to rise, so will the associated health issues such as heart disease, type 2 diabetes, certain cancers, and fatty liver disease.

Today, about 69 percent, or 178 million adults, are either overweight or obese. Adult obesity is at 42.4 percent and is expected to climb to 50 percent in just six years.

GLP-1 drugs seem to hold the answer to obesity, heart disease, and diabetes. Morgan Stanley estimated that 7 percent of the U.S. population will be take GLP-1 medications by 2035. This equates to a potential $44 billion market by 2030.

Will Food Sales Decline? 

Grocers and consumer products companies worry about the future if more and more people are cutting 20-30% of their calories out of their diet.

In the fall of 2023, Walmart announced that it had seen a slight drop in food demand due to appetite-suppressing medications. It might be too soon to tell given that there is such a small percentage of the population on these weight loss programs, but as the numbers increase, how will CPG companies prepare?

However, CPG companies and grocers can benefit from this trend; consumers don’t have to be hurt by purchasing less food. Of course, if everyone ate more fruits and vegetables and fewer cookies, then obesity would not be an issue.

At D2D, we have written about changing one’s diet, but it is hard. What you eat is what you crave. Can anything be done to meet our nutritional needs while sating our  tastebuds?

How about a Healthy Oreo?

There are over 14 unique Oreos to choose from, with ‘Double Stuff’ being our favorite, mostly because it is reminiscent of our childhood.

But sadly, there is no benefit to eating these every day. Despite their great taste, they have no nutritional value, 12 grams of sugar, and 150 calories for just two cookies. They would be considered an indulgence and not a ‘food’.

What if the Oreo had the same basic ingredients but with added health benefits?

What if the creamy filling included Omega 3s for heart health, and fiber in the cookie for lowering cholesterol, aiding gut health, and reducing the risk of heart disease? Some vitamins like D3 could be added as an extra immune benefit. Instead of sugar, there could be stevia to keep the taste.

The mouthfeel and taste that any saturated fat provides could be replaced by an alternative fat from a plant oil called Epogee.

To be fair, in 2021, Mondelez did try to launch the Oreo Zero in China. Instead of sugar, they used sucrose and glucose, which gave a different taste from the original Oreo. They chose China because those consumers like less sugar in their snacks. Needless to say, it was not a success. Some of you readers might remember the backlash against the ‘New Coke’ in 1985. A change in the 99-year formula was a complete flop because Coca-Cola lovers liked the ‘Real Thing’.

How can CPG Companies Benefit? 

But are CPG companies ready to make such big changes? Already, many are starting to address their concerns about the potential for declining food consumption.

According to Food Dive, Coca-Cola and PepsiCo have introduced small cans in response to consumers cutting back on sugar. Also, snack companies have created 100-calorie small snacks. Some have reduced salt and others have reformulated their products for added nutrition. But is it the right answer?

CPG companies have a range of opportunities to create healthier products. These changes can have meaningful impacts on consumer health.

How can the pharmaceutical industry influence the snack industry?

Healthier Product Formulations:

  • CPG companies can reformulate existing snacks to align with healthier profiles. For instance, reducing added sugars, saturated fats, and sodium content.
  • Whole grains, fiber, and protein can be added in to create more satisfying and nutritious snacks.
  • CPG companies can focus on nutrient-dense options that provide sustained energy.

Functional Ingredients:

  • Incorporating functional ingredients like prebiotics, probiotics, Omega-3, turmeric, and additional antioxidants can enhance the nutritional value of snacks.
  • GLP-1 users may want to seek snacks that support gut health and overall well-being.

Portion Control and Mindful Snacking:

  • Ozempic’s appetite-suppressing effects may encourage consumers to eat smaller portions.
  • CPG companies can develop snack packs with smaller, healthier portions, promoting mindful eating.
  • GLP-1’s impact on cravings could lead to decreased consumption of empty-calorie snacks (e.g., sugary treats).

Marketing Strategies:

  • Highlighting diabetes-friendly, weight-conscious, or blood sugar-friendly snacks can resonate with GLP-1 users.
  • Transparent labeling and clear health benefits can attract health-conscious consumers.

Collaboration with Healthcare Professionals:

  • CPG companies can collaborate with healthcare providers to educate consumers about healthier snack choices.
  • Ozempic users may appreciate guidance on suitable snacks to complement their treatment.
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Are we what we eat? A Netflix film thinks so…

Netflix’s “You Are What You Eat: A Twin Experiment,” directed by the acclaimed Louie Psihoyos, presents a look at the effects of diet on health through the unique lens of an 8-week ‘controlled’ study by Stanford University. The documentary series, released in January 2024, unfolds the intriguing findings from an experiment involving 22 sets of genetically identical twins.

The overarching message of the series is that ‘meat is bad for you, and plants are good for you’, as is seemingly made evident by Dr. Christopher D. Gardner, Ph.D., the study’s author and principal investigator. However, a closer examination of the study uncovers limitations and concerns.

The study’s premise was straightforward: each twin was assigned a different diet—one vegan, one omnivore—both seemingly balanced and nutritious. Initially, the twins received pre-prepared meals to ensure dietary adherence, followed by a transition to self-prepared meals for practical application. Commentators then chime in to provide additional insights based on their expertise, including NYC Mayor Eric Adams, Senator Cory Booker, Dr. Michael Greger, and Marion Nestle.

Considering Overall Health

We agree that a diet rich in fresh produce and limited in red meat is certainly the way to go!

But before you jump into all vegan diet, consider some of the drawbacks and how to manage them.  This film entices you to become a vegan because the twin that eliminated meat showed significant outcomes: a 10% to 15% decrease in LDL cholesterol, a 25% reduction in insulin levels, and a 3% weight loss—all achieved through whole, plant-based foods without any animal products. Conversely, those on the omnivore diet showed no significant health benefits.

While the vegan group experienced positive changes in their LDL cholesterol (the bad one) and weight loss, they also had negative changes in HDL cholesterol (the good one) and triglycerides (bad fat).  High triglycerides may contribute to the hardening of the arteries or thickening of the artery wall, therefore, contributing to heart disease.

Furthermore, the oversight of potential risks associated with Vitamin B12 deficiency in the documentary is a significant concern. Vegetarians need to take a B12 supplement to make sure they have enough of this crucial nutrient for their overall health, particularly for the proper functioning of our nervous system and the production of red blood cells.

Additionally, the documentary‘s observation that the weight loss in the vegan group primarily consisted of muscle loss raises concerns about the impact of unbalanced weight loss strategies.

Losing muscle mass during weight loss is generally undesirable because muscle tissue plays a crucial role in metabolism, physical strength, and overall well-being.

Muscles help burn calories and support daily activities, and their loss can lead to a decrease in metabolic rate, making it harder to maintain a healthy weight.

Another noteworthy concern is its feasibility as a long-term diet. Most participants in this study reported lower dietary satisfaction with a vegan diet suggests that long-term adherence to such a diet may be challenging for many individuals. This aspect challenges the feasibility and practicality of adopting a vegan lifestyle for a substantial portion of the population.

If you’re interested in adopting a better way of eating that eschews the potential bias, the study’s limitations, potential deficiency risks, and the challenges associated with long-term dietary adherence, consider The Mediterranean Diet. This tried and true eating style has the most peer-reviewed research showing its positive effects towards living a long and healthful life.

And should you want your diet to factor in particular health concerns, consider researching epigenetics. This is the study of how your behaviors and your environment can cause changes in how your body reads your DNA.

Ideological Issues

There are plenty of healthy vegans, so that is not the issue.  It seems as though those affiliated with the documentary is using diet to make a political stance on meat.

This becomes evident when we consider the affiliations of Dr. Gardner one of the study authors, who is connected to Beyond Meat, a prominent producer of plant-based meat alternatives. While financial conflicts of interest were disclosed in the study, there is also a strong conviction in promoting a plant-based diet.

The film also focuses on animal welfare concerns associated with meat production but fails to address issues related to growing our food.  Every single bite we take has its own, including labor issues, pesticide concerns, and water usage, to name a few.

By solely emphasizing animal rights, the documentary neglects broader ethical and environmental considerations in our food system that span to crops and plant-based diet foodstuffs as well.  This documentary falls into the same category as so many others.

Not The First…and Certainly Not The Last

Consumers are often drawn to exciting and visually compelling documentaries about food, especially when they promise groundbreaking revelations about nutrition and health.

These documentaries can be engaging, emotionally charged, and persuasive, making them highly effective in shaping public opinion. However, it’s important for consumers to recognize that these films are often crafted with a specific agenda or perspective in mind and overlook some core components.

While documentaries can provide valuable insights into various aspects of our food system, they should not be the sole source of information when it comes to making important dietary decisions. Here’s why consumers should exercise caution and seek factual resources for nutrition information:

To make informed decisions about nutrition, consumers should seek out a variety of reputable, evidence-based resources. These can include peer-reviewed scientific journals, registered dietitians or nutritionists, government health agencies, and academic institutions specializing in nutrition and health research.

By consulting a range of sources and critically evaluating information, consumers can make dietary choices that are based on a well-rounded understanding of nutrition rather than being swayed solely by the excitement of a compelling documentary.

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How to live to 100…and beyond

The concept and research surrounding Blue Zones originated years ago from the work of Dan Buettner, a National Geographic Fellow and explorer, along with a team of demographers and researchers. The journey to identify and understand these unique areas began with a demographic and geographic study of regions with unusually high numbers of centenarians and low rates of chronic diseases.

Origins of these Demographic Studies

The concept can be traced back to the early 2000s when demographers Gianni Pes and Michel Poulain identified a region in Sardinia, Italy with an unusually high number of people living to 100 and beyond, called centenarians. They marked these areas with blue ink on a map, which led to the term “Blue Zone.” Dan Buettner, in collaboration with National Geographic and with funding from the National Institute on Aging, took the concept further. He assembled a team of scientists and researchers identify other areas in the world with similar characteristics.

Through this extensive fieldwork, data analysis, and interviews, Buettner and his team identified additional regions that met their criteria for longevity hotspots. These included Okinawa, Japan; Loma Linda, California; Nicoya, Costa Rica; and Ikaria, Greece in addition to the initial region in Sardinia. The team focused on areas with high longevity rates, low incidence of heart disease and other chronic illnesses, and a high proportion of healthy elderly individuals.

Buettner’s work and the concept of Blue Zones were popularized through a National Geographic cover story in 2005 titled “Secrets of a Long Life.” He went on to author several books on the topic, including “The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest,” where he detailed the lifestyles, diets, and practices of people living in these zones.

As you can imagine given this intriguing research, Blue Zones sparked a significant interest in longevity studies. Buettner and his team continued their work, turning the focus towards applying the lessons from Blue Zones to communities and cities around the world.

Key Contributions and Impact

The research in the documentary highlighted the importance of lifestyle factors, such as diet, physical activity, social engagement, and stress management, in promoting longevity and reducing the risk of chronic diseases. Buettner and his organization have worked on initiatives to help transform cities and communities in the United States, applying principles from the Blue Zones to improve public health and wellness.

The research on Blue Zones represents a groundbreaking approach to understanding longevity, emphasizing the role of environmental and lifestyle factors in shaping health outcomes. As we often write and research about here at Dirt to Dinner, it is about both mind and body health.

How can I live to be a Centenarian?

These centenarians didn’t just start these habits at age 80, this lifestyle has been an integral part of their entire life. Improving our health now in all these aspects of daily living will affect our health as we age.

Dietary Practices: Foundation of Health and Longevity

  • A diverse range of vegetables, fruits, whole grains, legumes, nuts, and seeds, forms the bedrock of daily nutrition
  • Meat is consumed in significantly smaller quantities, often as a small side or a special occasion dish, rather than a daily staple
  • Emphasis is placed on eating foods that are local and seasonal, thus ensuring that meals are fresh and nutrient-rich
  • Concepts like “Hara Hachi Bu” in Okinawa, advocates for eating until one is 80% full, exemplify mindfulness in eating habits

Seamless Integration of Physical Activity

  • Unlike the structured exercise routines common in many cultures, physical activity in Blue Zones is seamlessly woven into daily life and includes walking, gardening, and performing household and occupational tasks that require physical exertion
  • These activities are adaptable and can be sustained throughout life, suitable for a wide range of ages and physical capabilities

Work-Life and Family Balance: A Harmonious Blend

  • There is a cultural disposition towards maintaining a healthy balance between work, family, and leisure, contributing to overall well-being
  • Strong familial ties and active participation in community life centers around multi-generational living and community-centric lifestyles
  • These cultures place a lower emphasis on work-related stress and prioritize leisure and rest, including practices like napping and socializing

Reduced Dependence on Technology and Digital Media

  • Populations in Blue Zone areas prefer real-world interactions
  • Residents talk to each other in person, thus fosters deeper personal connections and community involvement

The Vital Role of Social Networks and Community

  • Strong social ties, encompassing family, friends, and broader community networks provide both emotional support and practical assistance
  • Regular social events, be it communal meals, religious ceremonies, or local festivities, are central to maintaining and strengthening community bonds
  • The depth and quality of these social connections play a significant role in emotional well-being, fostering a sense of belonging, happiness, and security

How to Start Today

The examination of Blue Zones in the recent documentary offers profound insights into the symbiotic relationship between lifestyle, environment, diet, physical activity, and social connections in fostering longevity.

By understanding and integrating these principles, individuals, and communities worldwide can adopt practices that not only extend lifespan, but also significantly enhance the quality of life during those years.

Achieving this delicate balance can seem overwhelming and near impossible. Take it in chunks. Work on one or two things at a time.

  • Get your diet in a good place and work on adopting a Mediterranean-type diet.
  • Follow that up with good physical activity but allow yourself time for rest and recharging with loved ones.
  • Work-life balance in our modern culture is always a struggle, something that many of the Blue Zones don’t face to the same degree as those in metro areas, for example, or those who have demanding roles; just be cognizant of where you spend your mental energy.
  • Do you control your use of technology? Reduce your phone and social media use. Call up or visit with a friend or family member rather than texting them.  Even Instagram and Facebook are not really warm connection points. They take you out of the present, and can often cause unneeded stress.
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Transcript: What Does it Mean to be Healthy?

This podcast is based on this post. 

All right, welcome back everyone. Ready for another deep dive?

Definitely always up for a good deep dive.

Awesome. So, today we’re tackling something that feels, I don’t know, super basic, but also kind of mysterious.

Oh, like why?

Health. I mean, we all want it obviously. But what does it actually mean to be healthy? It’s a big question.

It really is. And it gets even more complicated when you think about this. Uh the US spends something like $5 trillion every year on healthcare.

Crazy, right? But are we really the healthiest nation out there? I’m not so sure.

Right. You’d think with all that spending, we’d be like the gold standard of health, which is exactly why this article, uh, what is health totally caught my eye. That one too is pretty interesting.

Goes way beyond just eating your veggies and hitting the gym. You know, it even suggests there are some like unexpected ways to measure how healthy we are.

Yeah. And that’s important because even people who seem to be doing all the right things can still have health issues. So, what’s this article say? Is it like whole lifestyle thing?

That’s exactly it. It’s like health as a way of life, a mindset almost.

And get this, it uses these three kind of unusual measurements to get a more complete picture.

Oh, okay. I’m intrigued. What are they? Laid on me.

All right, get ready. V2 max, grip strength, and the sit and rise test.

Hm, interesting. Some of those ring a bell, but honestly, can those really tell us how healthy we are? Like really?

That’s what I was wondering, too. So, let’s break them down one by one. Maybe we’ll be surprised. Starting with V2 max. Any idea what that even is?

V2 max. Well, basically, it measures how much oxygen your body can use when you’re exercising. Like really pushing yourself.

So, like how efficiently your lungs and heart are working together.

Exactly. The more oxygen you can use, the better shape your heart and lungs are in. And studies have shown that a higher V2 max is actually linked to, well, living longer. The article mentioned this one study that followed over a 100,000 people. And guess what? Those with higher V2 max scores had a lower risk of dying.

Wow. Okay, now you’ve got my attention.

So, how do you even measure this V2 max thing? Do you have to like go to a lab and run on a treadmill with tubes and stuff?

Well, yeah, that is the most accurate way. You’re right. But some fitness trackers are getting pretty good at estimating it these days, too. And the really cool part, you can actually work on improving your V2 max.

Oh, for real? I’m all ears. How do you do that?

High intensity interval training or HIIT is one of the best ways. You know those workouts where you’re going all out for short bursts and then you get a little break.

Oh, yeah. I’ve heard about those. They sound intense. But what makes them so good for V2 max specifically?

Well, because they push your cardiovascular system to the max. Literally. Like boot camp for your heart and lungs. makes them stronger and more efficient. And get this, there’s research that suggests HIIT can even help your brain function, too.

Seriously, that’s wild. Okay, I am definitely intrigued by this whole V2 max thing now. All right, let’s move on to the next one. This uh grip strength measurement. This one honestly has me a little stumped. How how strong your grip is tell you anything about your overall health? It just seems so random.

I know it does seem a bit out there at first glance, right? But grip strength can actually tell you a lot about your muscle mass and strength, particularly in your upper body.

And think about it, we use our grip for so many things. Like carrying groceries, opening jars, you know, even just shaking someone’s hand.

Yeah. We totally take it for granted.

Exactly. And this is where it gets really interesting. Some studies have actually linked a decline in grip strength to an increased risk of health problems as we age.

Like what kind of problems?

Things like heart disease and even some types of cancer, believe it or not.

Whoa. Okay. Okay. I did not see that coming. I guess weaker grip strength could be a sign that someone’s maybe not as active or they’re losing muscle mass which could lead to all sorts of other issues. Right. Exactly. It really shows how different aspects of our health are all connected in ways we might not even realize. Oh, and the article even gives some like target numbers for grip strength based on your age. For example, they say a 40-year-old woman should be able to hang from a bar for like a minute and a half.

A minute and a half. I don’t even know if I could do that. All right. This deep dive is making me want to hit the gym like right now. Okay, so you’ve got one more measurement to cover, right? The sit and rise test. What is that exactly and how does that relate to health?

Okay, so it’s actually a pretty simple test. You just sit down on the floor and then stand back up. The catch is you can’t use your hands or arms to help you.

I feel like that would be easy for some people and really tough for others. What makes it so important?

Well, it’s a really good way to assess your mobility and flexibility, which are super important for, you know, staying independent and pre ending falls as we get older. And there was this study, it’s mentioned in the article, that found something pretty amazing. People who had trouble with the sit and rise test actually had lower survival rates over time.

So, being able to move around easily is actually linked to a longer life.

That really makes you think about all the time we spend like sitting at desks and looking at screens.

Does, doesn’t it? This test is kind of like a sneak peek into your overall uh what’s the word? Muscular skeletal health. It shows how well you’ll be able to get around as you get older. And speaking of aging, the article brings up this really big question. How do we age well and stay healthy for as long as possible?

That is the million dollar question, isn’t it? And I’m guessing this article suggests that these measurements can help us do just that.

You got it. It’s all about getting a more complete picture of our health beyond just like weight or blood pressure. But it also points out that health isn’t just about the physical stuff. Our mental and emotional well-being play a huge role too.

That’s true. I mean, you can be physically fit but still struggle with things like stress or anxiety. So, how does the article address that side of things?

Well, it really emphasizes, you know, having a positive mindset, managing stress,

and having those good social connections. It even suggests those things can help boost your immune system, you know, protect you from chronic diseases and all that.

Wow. Really? So, it’s not just what you eat and how much you exercise. It’s about how you think and how you connect with other people too.

Exactly. It’s all connected, right? Physical, mental, emotional. You can’t really separate them.

It’s like a holistic view of health, taking care of the whole person.

Exactly. And that kind of brings us back to those three measurements we were talking about. They’re a good way to like check in with your physical health and maybe see where you can improve, you know.

Okay. I like that. So, let’s get practical for a minute. If someone wants to, you know, boost their scores on those measurements, where should they start?

Well, with V2 max, remember that’s all about how well your body uses oxygen during exercise. And like we said earlier, high intensity interval training, that HIIT stuff can be a real gamechanger.

But for someone who’s never done HIIT before, it seem a little daunting. Any tips for easing into it?

Absolutely. You don’t have to go all out right away. Start with like a shorter workout, maybe 10 or 15 minutes, and slowly increase the intensity and how long you do it as you get more fit. And you can always modify the exercises too.

Like instead of sprinting, maybe you do a fast walk or a light jog.

Right. Right. So, it’s all about finding that starting point that’s challenging but not like impossible and then just pushing yourself a little further each time.

Exactly. And listen to your body. Don’t be afraid to take rest days when you need them.

Good advice. Now, what about grip strength? How can we, you know, pump up those numbers?

There are a few easy exercises that can really make a difference like the dead hang. You just find a bar or something you can grip comfortably and hang there as long as you can. Oh,

Okay. Sounds simple enough.

It is, but trust me, it’s a great workout for your forearms and grip.

How long should someone aim to hang for?

Start with what you can do. Maybe like 10 or 15 seconds and then gradually increase the time. And you can also try different grips like overhand, underhand. Just mix it up a little.

Yeah, variety is the spice of life even when you’re hanging from a bar. Any other exercises?

Farmers carries are another Another great one, farmer’s carries.

What’s that?

It’s just like it sounds. Pick up a weight in each hand and walk with it. You can use dumbbells, kettle bells, even heavy grocery bags if you want. And it works your grip, but also your core, shoulders, back, even helps with your posture.

I’m definitely adding farmers carries to my workout routine. All right, last but not least, the sit and rise test. That one seems like it’s all about flexibility and mobility, right? Any tips for improving in those areas.

Yoga and Pilates are both great for that. Lots of movements that challenge your balance and flexibility and all that.

Yeah, I’ve tried yoga before and I always feel so much better afterward, but it can be intimidating for beginners. What would you say to someone who wants to try it but doesn’t know where to start?

Oh, there are so many beginner friendly classes these days. You can even find videos online that are specifically for the sit and rise test.

And you don’t have to be a yoga master to benefit either. Just taking a few minutes each day to stretch can make a huge difference.

So, it’s all about finding what works for you and making it a regular part of your routine.

Exactly. And that actually brings up a really important point from all of this. You don’t have to make these big crazy changes to live a healthier life, right?

It’s about those small sustainable changes. You know, the little things you can actually stick with and building those habits over time.

Yeah, that’s really encouraging. So, we’ve covered the physical side of things pretty well, but the article also talked about mental and emotional well being. any practical tips for you know taking care of those aspects of health?

One of the simplest things but also one of the most powerful is mindfulness like meditation, deep breathing, even just taking a few minutes to appreciate the little things that can help reduce stress so much and it’s good for your overall well-being.

Oh yeah. Just slowing down and being present in the moment.

Exactly. And another big thing for mental and emotional health is nurturing your social connections, spending time with people you care about. Having meaningful conversations, being part of a supportive community, that can make a huge difference in how happy and resilient you are.

That makes sense, but it’s easy to let those connections slip, especially when life gets busy. Any tips for strengthening those social ties?

Just make an effort to reach out to people, even if it’s just a quick call or text. Join a club or group that interests you. Volunteer. There are tons of ways to connect with others.

Those are great ideas. So, we’ve covered a lot in this deep dive. We’ve talked about those surp rising measurements of health. We’ve discussed practical strategies for improving our physical and mental well-being and we’ve highlighted that, you know, holistic approach. What’s the main takeaway you want listeners to walk away with?

It’s about realizing that health isn’t like, you know, it’s not a finish line you cross. It’s a journey. It’s something you keep working on.

It really is. And it’s different for everyone. There’s no one right way to be healthy.

Exactly. It’s not about being perfect. It’s about finding what works for you. Making choices that make you feel feel good, you know, in every way.

Totally. It’s about pushing yourself, but also being kind to yourself along the way.

Yeah, for sure. And remembering that health is about so much more than how you look. It’s about how you feel physically, mentally, emotionally. It’s about having the energy to do the things you love.

It’s about feeling alive, right? Having that spark. And I think those three measurements, the V2 max, grip strength, sit and rise test, they can really help us see where we’re at on that journey.

Totally. They give us something concrete to track. But it’s not about obsessing over the number. numbers. It’s about using them as a guide to help us live better lives, healthier, and happier.

That makes a lot of sense. Until next time, everyone, stay curious.

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Can a diet mimic Ozempic’s results?

In the realm of health and wellness, a remarkable medication named Ozempic has dramatically transformed the lives of many individuals struggling with type 2 diabetes and obesity.

What is Ozempic, anyway?

Ozempic, containing the active ingredient semaglutide, made waves in the healthcare community initially in 2017 when the FDA approved it for managing blood sugar levels in conjunction with diet and exercise. But it has become a cultural tsunami this past year (especially on social media) as more non-diabetics have been seeking its myriad health-related benefits.

The benefits are now appreciated by both patients and healthcare professionals. This injectable medication works by mimicking the glucagon-like peptide-1 (GLP-1) hormone, which plays a pivotal role in regulating blood sugars, slowing stomach emptying, curbing appetite, and improving heart problems (possibly preventing heart attack and stroke).

However, while medications like this are sometimes necessary, many individuals could achieve similar health outcomes by focusing on a strategic diet, emphasizing foods that naturally regulate blood sugar levels, reduce hunger, and promote weight loss. By eating the right foods, you can still have the “I’m full” effect of Ozempic and the benefits of getting the proper nutrients for your lifestyle.

As the adage goes, “Let food be thy medicine.”

Harnessing the Power of Low-Glycemic Foods

Understanding the glycemic index (GI) of foods is paramount. Low-GI foods facilitate gradual blood sugar increases, mimicking Ozempic’s blood glucose-stabilizing effect. Integrating these foods into your diet means you’re investing in a spectrum of benefits that support your metabolic health.

Whole grains are a cornerstone here. Options like quinoa, barley, and steel-cut oats should be regulars on your grocery list. Consider servings of about a half-cup of cooked grains at mealtimes enough to reap the benefits without excessive calorie intake.

Incorporating legumes is also wise; foods like lentils, chickpeas, and various beans not only stabilize blood sugar but are also rich in proteins and micronutrients. A standard portion would be approximately a half-cup cooked, balancing blood sugar management and satiety.

Fruits, while often sweet, can also be low-GI superstars. Berries, cherries, and apples come with the added bonus of vital antioxidants and vitamins. A typical serving could be one small apple or a cup of berries, perfect for a snack or dessert without causing a sugar spike.

Integrating these foods into your daily meals, in addition to having a half-cup of cooked quinoa or incorporating legumes into your salads, can contribute to the slow and steady absorption of carbohydrates, akin to the metabolic balance that Ozempic promotes.

The Satiating Effect of Dietary Fiber

If you’re aiming to naturally replicate the appetite-reducing effect of Ozempic, dietary fiber is your ally. High-fiber foods add bulk to your diet and slow digestion, which can fend off hunger pangs.

Vegetables like leafy greens, broccoli, Brussels sprouts and carrots — and fruits like pears and apples — are high in fiber.  Whole grains and legumes also join this list, offering twice the benefits with their low GI and high fiber content.

Consuming these not only helps with digestion but also keeps you full longer, reducing the likelihood of overeating. Adults should aim for at least 25 to 30 grams of fiber per day, spread across all meals. In practical terms, this could be about two cups of mixed leafy vegetables, a medium-sized pear, or a half-cup of cooked, high-fiber grains like barley.

Don’t forget about seeds such as chia or flaxseeds, either. Just one tablespoon can provide about 5 to 6 grams of fiber. These are easy to sprinkle over salads and yogurts, or incorporated into baked goods, allowing for a fiber boost without a significant increase in food volume.

One of my favorite daily high-fiber meals is creating a colorful salad loaded with leafy greens, chopped carrots, and sprinkled with a handful of beans. Try this out and you’ll be introducing a meal into your routine that keeps you fuller for longer, potentially reducing overall calorie intake, much like the weight management benefit observed with Ozempic use.

Proteins & Fats: Allies in Weight Management

Proteins and healthy fats, while fundamental for various bodily functions, also play a direct role in weight management, metabolic regulation and satiety. Lean proteins like chicken breast, fish, and tofu should be staples in your diet. A 3- to 4-ounce serving of these proteins at meals — roughly the size of your palm — is generally adequate to support muscle maintenance, especially important as you lose weight. Foods rich in omega-3 fatty acids, such as salmon, mackerel, and walnuts, improve insulin sensitivity, an effect beneficial for type 2 diabetes management.

Healthy fats, also found in foods like avocados, nuts, and olives, contribute to a meal’s overall GI, slowing digestion and helping to moderate blood sugar levels. A quarter of an avocado, a tablespoon of olive oil in cooking, or a small handful of nuts is sufficient. They not only enhance your meal’s nutritional profile but also add flavors that taste good.

Meanwhile, lean proteins like chicken breast, turkey, and tofu help preserve muscle mass, essential for maintaining a healthy metabolism. Balancing your meal with a good protein source and perhaps a dash of healthy fats, like cooking with olive oil or topping your salad with sliced almonds, can help you feel full and maintain consistent energy levels, two things associated with Ozempic.

The Power of Hydration

Proper hydration is an often overlooked aspect of metabolic health. Aim for at least 64 ounces of water a day, depending on your physical activity. Regular water intake is crucial for overall bodily functions, including maintaining optimal blood sugar levels.

Hydration’s role in health is so foundational that it complements any approach aiming to improve metabolic stability. Adding a slice of cucumber or lemon can make the same old water taste better, ensuring you meet your hydration goals.

Crafting a Balanced Diet: Practical Tips

Bringing all these elements together requires balance and moderation.

  • Start your day with a breakfast rich in proteins and low-GI foods; think a bowl of steel-cut oats topped with chia seeds and berries, or a spinach and mushroom omelet cooked with olive oil. These options set the tone for your metabolic responses throughout the day.
  • For lunch and dinner, half your plate should be vegetables, a quarter protein, and a quarter low-GI carbohydrates. This could be a mixed greens salad with grilled chicken and quinoa or a serving of chili using lean turkey and an array of beans.
  • Snacks should also be nutrient-dense. Yogurts, nuts, seeds, and fresh fruits are your go-to items. These ensure you’re not just filling up but nourishing your body, supporting the microbiome, and maintaining blood sugar levels.

Concluding Bite

While Ozempic represents a medical advancement, our daily food choices are just as impactful. Understanding and harnessing the power of nutrition can help sustain health and wellness, often achieving the benefits provided by such medications.

Of course, these dietary strategies don’t replace professional medical advice. Instead, they should encourage a conversation with your healthcare provider about integrating holistic approaches into your health regimen, tailoring them to your individual needs, and, perhaps, letting your meals function as medicine.

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Are You Deficient in Key Nutrients?

We have all heard the term ‘eat a balanced diet’. But what does that mean? And, honestly, why should we do it? Finding the ‘right’ foods can be complicated and time-consuming. Is it really worth it?

The answer is ‘Yes!’. Otherwise, your body can be subject to all kinds of complications and diseases. Particular attention should be paid to fruits and vegetables.

Epidemiological and clinical studies have consistently demonstrated the numerous health benefits associated with eating fruits and vegetables, each day. And be sure to get your daily recommended fiber.

Calcium Deficiency

Calcium is essential for maintaining strong bones and teeth, regulating muscle function, and supporting nerve transmission. Unfortunately, 70% of Americans fail to meet their recommended daily intake of calcium, which can lead to increased risk of osteoporosis and fractures. Symptoms of calcium deficiency include muscle cramps, weakened bones, and dental problems.

To combat calcium deficiency, include calcium-rich foods in your diet. Dairy products such as milk, cheese, and yogurt are excellent sources. For individuals who are lactose intolerant or follow a vegan diet, calcium-fortified plant-based milk, tofu, leafy greens (like kale and collard greens), and almonds can provide adequate calcium intake. Aim for 1,000-1,200 mg of calcium per day, depending on your age and gender.

Vitamin D Deficiency

Even after all the conversations about the importance of vitamin D to fight Covid, half of the U.S. population has a deficiency, especially among those who live in locations with limited sun exposure and northern latitudes.. Vitamin D is essential for maintaining healthy bones, regulating the immune system, and supporting overall well-being.

Symptoms of vitamin D deficiency include fatigue, muscle weakness, bone pain, cancer, bone fractures, and a weakened immune system.

To combat a vitamin D deficiency, the best thing to do is to get out in the sun without sunscreen for about 10-15 minutes a day. For best sunlight, make sure your shadow is shorter than your body. If sun is not available, then incorporate vitamin D-rich foods into your diet.

Fatty fish such as salmon, mackerel, and sardines are excellent sources. Additionally, fortified dairy products, egg yolks, and mushrooms exposed to sunlight are also good dietary sources. Aim for 600-800 IU of vitamin D per day to meet your body’s needs.

Vitamin C Deficiency

Vitamin C is a powerful antioxidant that supports immune function, collagen synthesis, and iron absorption. Although severe vitamin C deficiency (also known as scurvy) is rare in America, mild deficiencies are still prevalent, with 43% of U.S. adults and 19% of children deficient.

Symptoms of vitamin C deficiency include fatigue, poor wound healing, and susceptibility to infections.

To combat vitamin C deficiency, incorporate vitamin C-rich foods into your diet. Citrus fruits (such as oranges and grapefruits), strawberries, kiwi, bell peppers, and broccoli are excellent sources of vitamin C. Aim for 75 and 90 mg of vitamin C per day for women and men, respectively.

Iron Deficiency

Iron is vital for the production of red blood cells and the transportation of oxygen throughout the body. Iron deficiency, also known as anemia, is a common nutrient deficiency, with 17% of premenopausal women and 10% of children in the U.S. . Symptoms of iron deficiency include fatigue, weakness, pale skin, and difficulty concentrating.

To combat iron deficiency, include iron-rich foods in your diet. Animal sources such as red meat, poultry, and seafood are excellent sources of heme iron, which is the most absorbable type of iron. Plant-based sources of iron include legumes, tofu, spinach, and fortified cereals.

Pairing iron-rich foods with foods high in vitamin C, such as citrus fruits or bell peppers, can enhance iron absorption. Aim for 18 mg of iron per day for women and 8 mg per day for men.

Creating a Balanced Diet to Combat Nutrient Deficiencies

Now that we have discussed the top five nutrient deficiencies in America, let’s explore how to create a balanced diet that can help combat these deficiencies. The table below provides a breakdown of the recommended daily intake of each nutrient and the corresponding foods to include in your diet.

We went straight to Dr. Michael Greger’s book, How Not to Die. He has a ‘daily dozen’ list of foods to put on your meal plan every day. He even has an app so you can check them off.

See his list below for more ways to get all those nutrients into your diet:

Small changes make a big impact

By incorporating these practical tips, you’ll find it easier and more enjoyable to meet your daily recommended intake of fruits and vegetables while ensuring you’re getting adequate fiber and protein as well. Remember to consult with a healthcare professional or registered dietitian for personalized guidance based on your specific nutritional needs.

Consider these Meal Plans!

Scroll down for some examples of meal plans that include each of your recommended daily intake of vitamin D, iron, vitamin B12, calcium and vitamin C. This also includes your daily value of fiber, fat and protein while taking into consideration your recommended caloric intake, based on a 2,000 calorie per day diet (unless otherwise noted).

 

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How Much Protein Should We Eat?

protein shake with almonds

A case study in how much protein is enough

Take, for instance, Patrick and Cynthia. Patrick’s day consisted of sitting at his desk at work, working on his computer, and then coming home to relax on his couch with some TV shows. He rarely engages in any physical activity or exercise except for an after-dinner stroll with his wife.

Patrick’s protein needs are usually calculated based on his body weight, which is 195 pounds. His recommended daily protein intake is  0.35g per pound of body weight, which amounts to approximately 70g of protein per day. This amount of protein is enough to meet Patrick’s minimum physiological protein needs and support his lifestyle.

On the other side of the spectrum is an athletic individual named Cynthia. Cynthia is gearing up for a marathon while weightlifting and doing high-intensity intervals as part of her training.

How much protein does Cynthia need each day? Based on her body weight of 154 pounds and intense level of activity, her recommended daily protein intake is about o.73g per lb., which amounts to approximately 112g of protein per day. This is necessary because her body needs more protein to repair and build muscle tissue, support her high-intensity workouts, and recover faster.

Body weight & lifestyle factors

Most of us fall in between Cynthia and Patrick. We exercise between 30-60 minutes a day, and it can range from yoga and walking to lifting weights and high-intensity cardio. Our protein intake depends on our lifestyle and energy needs.

The American College of Sports Medicine indicates that anywhere from 10-35% of the average American’s diet should contain proteins. In terms of bodyweight, this means a recreational athlete weighing 150 pounds should strive for between 75-90 grams per day.

Of course, if you exercise more, you can increase your protein consumption— but you don’t need to overdo it! If you are eating protein with the hopes of building muscle, the quality, quantity, and timing of consumption is more important than the overall amount you eat.

The Academy of Nutrition and Dietetics recommends eating 20-30 grams of complete protein within 2 hours of exercise.

Which protein sources are best?

When eating protein, you want to make sure it is a complete protein, meaning it contains all 9 essential amino acids. Eggs, milk, and lean beef are high-quality proteins that are easily digestible. For instance, one large egg contains around 6 grams of protein.

Turkey, chicken, and fish are also a good source of protein. 3 oz. of chicken or fish contains anywhere from 19-24 grams of protein.

Dairy is another great source of protein: a 5.3 oz container of plain Greek yogurt contains 15 grams of protein. A cup of milk has roughly 8 grams of protein and an ounce of cheese contains 7 grams of protein.

Legumes have protein, too! A cup of lentils contains roughly 16 grams of protein. Including a variety of vegetable protein sources in your diet is also a good strategy to ensure you’re getting a range of nutrients.

But let’s say you are the average athlete, and you weigh 150 pounds and need about 75-90 grams of protein. In one day, if you ate:

  • 1 cup of oatmeal (10g of protein)
  • two eggs (12 g)
  • 6 oz of chicken (42g)
  • ½ cup of lentils (8g)
  • 1 cup of black beans (15g)

…you would have consumed 87 grams of protein.

But honestly, that is a lot of food. Plus, you need to add in more fruits and vegetables and some carbs. So, it is tempting to throw in some protein powder on your oatmeal in the morning or eat a protein bar as an afternoon snack.

What about protein supplements?

Are protein products, like shakes, powders, and bars, part of your daily routine? The protein supplement market has been rapidly expanding, with the industry fueled by factors such as the aging population, fitness trends, growing interests in plant-based protein supplements, and accessibility to e-commerce. There is also a continuous interest in self-care, contributing to the growth of this industry.

The question of whether protein supplements are good for you depends on various factors, including your dietary needs, health status, and lifestyle. Of course, like any change in your diet, it is best to ask your doctor.

However, EatingWell suggests that high-quality, third-party tested protein powders with minimal sugar and no harmful additives can be a healthy choice. As we age, we lose muscle, and boosting our protein intake may help increase strength and lean body mass, especially if you have a restricted diet.

Medical News Today also shares research suggesting that protein supplements significantly improve muscle size and strength in healthy adults who perform resistance-based exercise training.

Protein powder considerations

However, it’s important to consider the quality control of protein supplements. As per a review published on Human Kinetics, safety assessments are crucial, especially given the potential addition of cheaper ingredients to increase total protein content.

According to Harvard Health, protein powder supplements can harbor health risks and are recommended only for certain conditions, such as impaired appetite or wounds. You should make sure that the protein powder is ‘clean’ and does not have unnecessary additives. NIH published a study indicating that some protein powder supplements can have heavy metals.

Lastly, online sales of protein supplements have increased, indicating a shift in how consumers purchase these products. However, this also highlights the need for further education on potential health risks from unregulated protein supplements, as stated in a study on Wiley Online Library.

Can you consume too much protein?

You might not need your morning protein shake as much as you think. Of course, like anything else, too much of a good thing is just…too much.

Cleveland Clinic stresses that aside from bad breath, too much protein can overstress your kidneys causing kidney damage, digestive problems, and dehydration. It is always important to drink enough water to make sure your kidneys function well.

MDPI suggests the following:

“…Instead of adding protein and amino acid supplements to high-protein diets, protein should be preferably received from whole foods, such as fish, eggs, dairy products, legumes, and cereals, along with fibers and other food components supporting the well-being of both the host and their gut microbiota.

This should be highlighted in the nutritional plans of athletes, sportspeople, as well as more sedentary populations.”

Protein supplements can certainly be a healthy addition to your diet, but they’re not for everyone. These supplements are often utilized by athletes and those with specific dietary requirements who may struggle to meet their protein needs through food alone.

So, while protein supplements can be beneficial for some, they should be used wisely and under the guidance of a healthcare or nutritional professional.

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A Guide to Time-Restricted Eating


On the run? LISTEN to our post!

Time Restricted Eating (TRE) has been around for a while, but many of the earlier studies kept suggesting that “more research was needed” to fully understand the benefits of this type of time-based dieting. Well, here it is: a hub for all the recent studies about the topic that build on prior research and speak to how beneficial TRE can be. Of course, each individual is unique and some benefits might be more evident based on individual diets and overall lifestyles.

Time-restricted eating is a form of intermittent fasting that limits what time of day you can eat. TRE has gained popularity as a weight loss strategy, but recent research has also suggested that it has benefits for overall health and longevity. One popular form of TRE is the 16:8 method, where an individual fasts for 16 hours and eats during an 8-hour window, though many other variations exist (e.g., fasting for 14, 16, or 18 hours).

Interested in different benefits of TRE? Jump to the health benefit most relevant to your needs:

SLEEP & CIRCADIAN RHYTHM: Insulin Sensitivity & Metabolism, Hormonal Regulation, Melatonin Production, Improved Sleep Quality

BRAIN HEALTH: Memory Improvement, Anti-inflammatory, Anxiety and Depression

CHRONIC ILLNESS REDUCTION: Type 2 Diabetes, Cardiovascular Health, Metabolic Disease, Oxidative Stress

WEIGHT LOSS: Weight Regulation, Fat Burn, Improved Insulin Sensitivity, Improved Energy Metabolism

 

Need Help Resetting Your Circadian Rhythm?

Circadian rhythm is the internal biological process that regulates the sleep-wake cycle and other physiological processes in the body, including hormone production and metabolism.

Recent studies have shown a strong link between circadian rhythm and metabolism. Disruptions to the circadian rhythm can lead to metabolic disorders such as obesity and diabetes. One of the key ways in which time-restricted eating may benefit the circadian rhythm is by synchronizing the timing of food intake with the body’s natural rhythms.

  • INSULIN SENSITIVITY & METABOLISM: Research has shown that when food intake is aligned with the natural rhythm of the body, it can lead to improved insulin sensitivity, glucose metabolism, and also lipid, or fat, metabolism.
  • APPETITE REGULATION: Additionally, time-restricted eating may help to regulate appetite by synchronizing the release of hunger-regulating hormones with the body’s natural rhythm.
  • MELATONIN PRODUCTION: Another potential benefit of time-restricted eating is that it helps to regulate the body’s levels of melatonin, a hormone that plays a key role in regulating the sleep-wake cycle. Melatonin is produced by the pineal gland in response to darkness and is responsible for signaling the body to prepare for sleep.
  • IMPROVED SLEEP QUALITY: Research has shown that eating late at night can disrupt melatonin production and lead to insomnia and other sleep disorders. By limiting food intake to earlier in the day, time-restricted eating may help to promote healthy melatonin levels and improve sleep quality.

 

Want to Improve Brain Health?

Time-restricted eating is not only beneficial for supporting sleep patterns, but it may also have positive effects on cognitive function.

  • MEMORY IMPROVEMENT: Studies have shown that TRE can improve memory, attention, and learning abilities in both animals and humans. This is likely because fasting can stimulate the production of brain-derived neurotrophic factor (BDNF), a protein that plays a key role in neuroplasticity and the growth of new neurons.
  • ANTI-INFLAMMATORY: Additionally, BDNFs derived from fasting also have anti-inflammatory effects that can protect the brain from damage and disease. A study published in the journal Frontiers in Aging Neuroscience in 2019, found that time-restricted feeding improved cognitive function in mice.
  • ANXIETY AND DEPRESSION: TRE not only offers physical brain benefits, but also psychological benefits. It has been shown that time-restricted eating can improve mood and reduce symptoms of anxiety and depression. This may be because it can help regulate the body’s stress response and improve the overall sense of well-being.

 

Want to Reduce Likelihood of Chronic Illness?

Another potential benefit of time-restricted eating is that it may reduce the risk of certain chronic diseases. Studies have shown that TRE can improve markers of metabolic health, including reducing blood pressure, cholesterol, and inflammation.

  • TYPE 2 DIABETES: TRE may reduce the risk of type 2 diabetes, a growing public health concern affecting over 3 million people in the U.S. A study published in The American Journal of Clinical Nutrition in 2019 found that time-restricted eating improved markers of diabetes in obese men.
  • CARDIOVASCULAR HEALTH: TRE also benefits cardiovascular health, as it can improve endothelial function and reduce the risk of heart disease by helping to regulate blood clotting, aiding in the body’s immune response, controlling substances like electrolytes that pass from the blood into tissues, and appropriately dilate and constrict blood vessels.

  • METABOLIC DISEASE: In 2020, a study titled Time-restricted Eating for the Prevention and Management of Metabolic Diseases was published in the journal, Endocrine Reviews. The meta study reviewed TRE’s effects on metabolic health with a focus on its potential to prevent and manage metabolic diseases such as obesity, type 2 diabetes, and cardiovascular disease. The study found that TRE leads to weight loss, improved insulin sensitivity, and improved markers of cardiovascular health, such as blood pressure and cholesterol levels. These findings are consistent with other studies that have shown that time-restricted eating can promote weight loss and improve overall metabolic health.
  • OXIDATIVE STRESS: The study also found that time-restricted eating leads to improvements in markers of inflammation and oxidative stress, which may help to reduce the risk of chronic diseases such as heart disease and diabetes. This is supported by the Salk Institute study which found that time-restricted eating led to a decrease in the expression of genes involved in inflammation, which ultimately lead to these chronic diseases.

The study explored the different protocols of time-restricted eating and how they vary in their effects on metabolic health.

For example, 12 to 18-hour fasts, or short-term fasting protocols, have greater effects on weight loss and insulin sensitivity. However, 24 to 36-hour fasts, or longer-term protocols, have greater effects on markers of oxidative stress and inflammation.

 

Focused on Weight Loss?

 It’s also worth mentioning that time-restricted eating can be a convenient and easy way lose weight since you’re less focused on counting calories or eliminating certain foods. This makes it a more sustainable approach to weight loss and overall health, as it can be easily incorporated into a person’s daily routine.

  • WEIGHT REGULATION: A study published in the journal Obesity in 2018 found that TRE, in conjunction with a high-fat diet, led to weight loss and improved insulin sensitivity in obese individuals. The study also found that TRE led to an increase in the expression of genes related to circadian rhythm and metabolism, suggesting that TRE may work by aligning the body’s metabolic processes with its natural circadian rhythm.

  • FAT BURN: Another study published in the International Journal of Obesity in 2019 found that TRE led to a reduction in body weight and fat mass, as well as improvements in glucose tolerance in obese individuals.
  • IMPROVED INSULIN SENSITIVITY: A study published in the Journal of Nutritional Biochemistry in 2020 found that TRE led to a reduction in body weight and fat mass, as well as improvements in insulin sensitivity and glucose tolerance in overweight and obese individuals.
  • IMPROVED ENERGY METABOLISM: One of the latest studies in Cell Metabolism in 2021 showed that TRE improved energy metabolism and reduced the risk of developing metabolic diseases such as obesity and type 2 diabetes.

Want more information on time-restricted eating?

We’ve got you covered. Check out these articles to learn more about TRE:

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Are snacks masking your body’s protein needs?

A year-long Australian study published in the latest issue of the journal Obesity showed eye-opening conclusions about our dietary habits: populations with a preference for highly processed foods like pizza, chips, and snack bars, lead to staggeringly high percentages of obesity.

According to a press release, the lead author of the study, Amanda Grech, Ph.D. stated that: “As people consume more junk foods or highly processed and refined foods, they dilute their dietary protein and increase their risk of being overweight and obese, which we know increases the risk of chronic disease.”

“It is increasingly clear that our bodies eat to satisfy a protein target,” said Professor David Raubenheimer, the Leonard Ullman Chair in Nutritional Ecology at the School of Life and Environmental Sciences, “but the problem is that the food in Western diets has increasingly less protein. So, you have to consume more of it to reach your protein target, which effectively elevates your daily energy intake.”

Of course, unless you have been living under a rock, you already know this. But what is new news to us is that our bodies are searching for protein and instead reach for the easy to grab, tasty, highly processed foods.

Searching for Protein in Processed Foods

Studies over the years have found that more than half of our daily calories are coming from highly processed foods. An almost two-decades-long study published last year in the American Journal of Clinical Nutrition found that ultra-processed food consumption grew from an alarming 53.5% of daily calories in 2001-2002 to an even more worrisome 57% by the study’s completion in 2018. If the trajectory continued at this rate, it would trend towards 60% by 2035.

The work of these studies set the stage for the latest research on the “protein leverage hypothesis” which details that people eat more fats and carbs to satisfy their protein demand, causing unbalanced diets.

And we need protein for a reason. It fortifies our body in multiple ways.  Among just a few tasks, It helps build cartilage, tissues, repairs your body, carries oxygen through your body, and helps to digests your food.

Compounding research is building a case for the “protein leverage hypothesis,” which was first proposed in 2015 by University of Sydney researchers. To summarize, the hypothesis suggests that our body has a strong appetite for protein, and favors it over fat and carbohydrates. To quickly satiate that protein hunger drive, people unknowingly overeat fats and carbs.

According to the Mayo Clinic, the recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight.

For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

Think of it like this—instead of seeking a lean piece of grilled chicken, the majority of westerners will instead seek something convenient, like a bag of chips, which you can break open the seal and pop in your mouth in an instant.

However, to satisfy that protein hunger, your body might signal to your brain that, even though you just ate a bag of chips, your hunger still remains, and off you go opening another processed snack until you feel full.

Substituting Highly Processed Foods for Protein Causes Obesity

According to the Institute of Food Technologists, 47% of American adults eat snacks at least three times a day. This has sent the snacks market skyrocketing, with snack food sales reaching over $25 billion in 2019.

Consumer research firm YouGov found America’s most popular snack foods to be Cheetos, Tostitos, Snickers, Fritos, Pringles, Lay’s, Oreos, Jif peanut butter, Planters nuts, Doritos, Ritz, Reese’s, Hershey’s, and M&M’s. According to Statista, we love our convenient, shelf-stable snacks. Most Americans reported having at least one bag of Cheetos per month in 2020, 3 out of 4 Americans eat at least a bag of Fritos per month, and Lay’s is the top dog with the best-selling chips in the U.S.

But at what cost are we consuming these low-protein, ultra-processed snacks? According to this new research, our body will continue to crave calories until that protein hunger is met, leading to a vicious cycle of increased snacking for many.

Let’s do a little protein density comparison, shall we?

  • A 3-ounce chicken breast contains 27 grams of protein and 128 calories. To get the same amount of protein, you would have to eat almost TWO full-size 8.5oz bags of Cheetos, totaling over 2,000 calories. 
  • A 3-ounce salmon filet contains about 17 grams of protein and 108 calories. To comsume the same amount of protein, you would need to eat over 50 Oreo cookies – that’s about 3,000 calories!
  • A 3-ounce cut of lean steak contains about 21 grams of protein and 100 calories. You could have that, or you could opt for a dozen Reese’s cups, about 1,300 calories.

Keep in mind that we’re only talking about protein here. When we choose convenience over protein-dense foods, our body doesn’t get essential nutrients like fiber and omega-3 fatty acids. What we get instead when we eat these foods are excess sugars, omega 6s, and other ingredients causing immune system suppression. There’s a reason why we call highly-processed foods “empty calories”.

Nutritional information stated above sourced from nutritionvalue.org.

But then why don’t we just eat the lean protein-dense options if we know the snack food is bad for us? CONVENIENCE! We live in an era where everything must be easy, quick, and at-your-fingertips. Food is no exception. If you can eat a bag of Fritos while simultaneously working or running errands, we will opt for that every time, as opposed to spending 20 minutes preparing a fresh meal like a grilled chicken breast with veggies.

According to the USDA, ready-to-eat foods like those listed above save time and money but at the cost of our health.

But the research emerging now is giving us some important warnings about these bad habits, AND most importantly, helpful tips like having a protein-dense breakfast, that can help solve a negative eating cycle of highly processed, high-fat, high-carb, low-nutrient snacking.

What you eat first every day matters most

The University of Sydney analyzed nutritional and physical activity surveys from 9,341 adults, known as the National Nutrition and Physical Activity Survey which was conducted from May 2011 to June 2012.

Researchers plotted calorie intake versus time of consumption and found that the pattern matched that predicted by the Protein Leverage Hypothesis:

People who ate lower amounts of protein in their first meal of the day went on to increase their overall food intake in subsequent meals, versus those who received the recommended amount of protein ate significantly less throughout the day than their counterparts.

According to Dr. Reubenheimer, we will innately eat more to get the protein our body craves, no matter what form it comes in.

There is no one-size-fits-all when it comes to protein intake, however. Requirements can vary between 10 to 35 percent of our total amount of calories for the day.

It is also important to note that not all protein has to come from meat—sources like grains, legumes, eggs, and vegetables can also be well-rounded sources that are not highly processed.

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Tufts’ Befuddling “Food Compass”


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Occasional mental confusion is common as one grows older and is nothing to be particularly alarmed about. Really smart people have told me that repeatedly over the years, and I’ve taken comfort in what they said.  Especially when I repeatedly forget where I put my car keys (typically in my coat pocket). Or where I’ve left my reading glasses (usually on my head). Or what my Amazon account password is (a highly punctuated profanity).

But I’ve got to admit I was thrown for a very serious loop when I came across something called the Tufts Food Compass Score…

In case you haven’t heard, the Food Compass Score is supposed to be the latest and best offering from the Really Smart Scientists Community for people trying to make better choices about the food they eat.  The Score applies page after page after page of detailed and elaborately footnoted criteria for judging just how good for us various foods are.

There are all sorts of smart-sounding evaluative criteria related to diet and nutrition, chemistry, biology and all the other subjects I either failed or scraped by with a solid “D” in high school and college.

So I was prepared to be wowed by this newest and supposedly simplest way to judge the food options I have and the choices I make every day. Lord knows I want to live a long, long time. More accurately, I need to live a lot longer if I’m ever going to pay my way out of debt. And what’s better for that than a smart-decision-making tool based on science from an outfit like Tufts University?

Now this prestigious institution has gone and made me wonder: either I’m having a serious period of senior mental confusion, or my faith in the Tufts name and reputation may be misplaced.

You see, the conclusions drawn in their new Food Compass create some real mental disconnects for me. Foods that I like and thought of as at least somewhat “healthy” and good for me fare poorly on the Food Compass. Many I considered suspect at best rank nearer the top of their charts. I don’t pretend to be a scientist or an intellectual, but I have survived seven decades by making what I think are halfway intelligent decisions about what I eat.

The Food Compass Nutrient Profiling System evaluates more than eight thousand foods and beverages, spanning all major food categories against a complex mix of science-based measures related to nutrition and health. The formula also tries to consider foods that are actually mixtures of different foods, such as pizza. Each food winds up with a cumulative score based on a scale of 100 points. The higher the point ranking, the better the food is supposed to be for me.

Foods and beverages scoring 30 or below are to be “minimized.” Those with scores of 70 or better are to be “encouraged.” Anything in between – you’re on your own to decide.

That’s a big help to indecisive chowderheads like me.

What in the world makes anyone at Tufts think I won’t automatically decide ‘yes’ on anything I already like and “no” on anything I don’t? Some help that middle group is to me.

The whole idea is to boil all the complex and sometimes controversial aspects of judging a food’s ‘healthiness’ into a simple number that people can use to make faster, better decisions about what they eat. And food manufacturers are somehow supposed to use the scores to make better decisions about producing ‘healthy’ food products.

It sounds great. But so did the aluminum siding I bought for our first old termite-infested starter house so many years ago. Or that timeshare in Orlando the aggressive and clean-cut salesperson touted after a golf-cart tour of the beautifully landscaped resort next to the mosquito-rich swamp and pitcher of complimentary margaritas.

This is where life experience and faith in science come into apparent conflict.

Now, if I have the patience to look at the aggregate scores for various food categories, it seems to make a bit more sense. Veggies, fruits, legumes, and nuts all show up in the top tier of ‘good’ food choices. Salty and overly-sweet dessert foods and sugary beverages fare exceptionally poorly. Beef ranks in the bottom category, poultry in the middle, and seafood a mere three points out of the top-tier ranking.

But let’s get to the specifics that really get my goat. Or, more accurately, consider some of the individual scores that leave me still feeling a bit puzzled, or as my geriatric-specialist doctor says, “a touch confused.”

Am I to believe that a bowl of Fruit Loops is healthier for me for breakfast than a plain bagel? Are Lucky Charms to be chosen over steak? Chocolate-covered almonds over cheddar cheese?

I guess my childhood wasn’t so deprived after all – eating Kellogg’s Frosted Mini-Wheats for breakfast was listed as healthier than oatmeal.

The hamburger I grew up eating rates only 26 measly points on the 100-point scale, but Honey Nut Cheerios is 73. What about a fake egg fried in vegetable oil is 69, while a real egg fried in butter is only 28. Orange juice with calcium – basically a glycemic-spiking drink with a daily allotment of 24 grams of sugar – rates a whopping 87 over fiber foods such as millet or whole wheat bread. Whole milk is smack-dab in the middle of the middle (“to be moderated”) category, but plain whole-milk yogurt grabs 81 points out of 100.  May the gods help energy drinks, who earn next to no points at all.

I also grew up watching reruns of I Love Lucy, and to this day I still use the same politically incorrect line from that show when I have disputes with my wife. “Lucy, you got some ‘splaining to do.” I’ve read and re-read and re-read the Tufts Food Compass and all sorts of notes from the academics and observations in the media from specialists in nutrition and health. I still have the unshakeable faith in facts, reason and science that was drummed into me over countless years.

But I still can’t help but feel confused far more than enlightened by all this. My colleagues at Dirt to Dinner have agreed to post some of the data and charts from the Food Compass, so you can make of it what you will. Make your own judgments. You’re smart people. Smarter than me, I have no doubt.

But I’m going to continue to rely on my own judgment far more than any single study or set of recommendations. It may not be a perfect system. But I’m no fool. I can find information I need to make good decisions, or decisions that don’t leave me feeling confused and adrift.

Like I said, I have no inclination to die young for any reason, let alone something as important to my well-being as the food I eat.

Faith in science comes with a concurrent skepticism and demand for proof – solid, understandable and defensible proof. I’ve seen too many ‘guides’ and ‘standards’ that ultimately proved to be essentially informational Ponzi schemes, made popular primarily by hype, or bought and paid for by some entrenched interest. In this day and age of diminishing faith and trust in key societal institutions – government, corporations and, yes, even academic institutions – I want information I can understand, information that I sense as being valid, complete and trustworthy.

The Tufts Food Compass may very well be all of that, and maybe even more. But they still have some ‘splaining to do, at least to me.

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Not All Fiber is Created Equal

Nana’s homemade sourdough bread, my mid-day protein bar, a whole wheat turkey wrap—all fiber-packed options that are good for me, right?

Until recently, I assumed all fiber was good fiber and that I will take it any way I can get it. But we must consider where we are getting our nutrients from.

Fiber comes in two primary buckets: natural fibers and functional fibers.

Natural fibers naturally occur in foods, like pears and raspberries, versus functional fibers which are derived from a variety of whole and processed foods. 

Though this classification seems to provide a clear-cut differentiation between fiber types, some academics believe we must also focus on three things when considering fiber quality in our diet: solubility, viscosity, and fermentability.

Understanding Solubility, Viscosity, and Fermentability

Solubility is the first important consideration. The term refers to the bioavailability of nutrients in the body. Foods like oats, peas, beans, barley, apples, citrus, and carrots are all great sources of soluble fiber. These fiber nutrients are able to be mixed with water and absorbed by the body. Soluble fibers can aid in digestion and lower blood sugar.

Alternatively, insoluble fibers cannot become available for the body to absorb. Instead, they are considered non-digestible fibers, or more of a bulking agent that simply passes directly through the digestive system. While the FDA has used this as a threshold for including it on the nutritional label (as little to no nutrients can be derived), non-soluble fibers also serve a purpose: they pull water to the colon to help soften stool, thus making it easier to pass.

Viscosity refers to fibers’ ability to thicken when mixed with fluids. This includes polysaccharides like gums, pectins, psylliums, and beta-glucans. Viscous fibers have been credited with many physiological responses such as enhanced feelings of fullness which can aid in weight loss due to appetite control.

Good sources include asparagus, Brussels sprouts, sweet potatoes, barley, oats, oranges, legumes, and mangoes.

Fermentability is precisely as it sounds – the ability to ferment. Fibers that are able to ferment can stimulate the growth and activity of beneficial gut bacteria, called prebiotic fibers. This can improve glycemic control and digestion efficiency, and lower blood cholesterol concentration. Good sources of fermentable fibers are oats, barley, chicory root, leeks, onions, and bananas.

FDA’s updated fiber classification

Fiber has been loosely defined as a group of carbs that humans cannot digest, but does not identify the health effects of the type of fiber. Recently, the FDA changed its framework around what can and cannot be included as fiber on a nutritional label.

Specifically, all naturally-occurring fibers are allowed to be listed; however, only seven out of 27 functional fibers made the cut. This is due to either their solubility, viscosity, and/or fermentability:

The FDA recommends that our total dietary fiber be about 25 grams per day, of which about 6 grams or 25% of our DV should be comprised of soluble fiber. Our nutritional label placed fiber beneath carbohydrates and is noted as Dietary Fiber.

Remember that the grams listed next to the nutritional fact are per serving size. Furthermore, the percentage to the right details what percentage of the recommended daily value (DV) each serving size contains.

In the example to the right, there are 6 grams of dietary fiber per ½ cup, which accounts for 24% of your recommended daily value.

In the U.S. products that contain at least 10% DV or over 2.5g of fiber per serving can claim on their packaging that they are a good source of fiber. Foods containing 20% DV or 5g or more can label a product high in fiber.

Fiber and gut-health science

Here is a little bit of science for you to bring the whole picture to life.  Many things impact an individual’s composition of gut microbiota, of which fibers play an important role.

The fiber in the gut provides energy for the microbes to create metabolites, like short-chain fatty acids. These fatty acids are then absorbed into circulation or be utilized as an agent for other microbes to use for digestion.

High dietary fiber consumption is associated with a diverse gut microbiota, which increases microbial activity. Increase microbial activity is directly correlated with a decrease in the prevalence of obesity and other inflammatory diseases. A reduction in inflammatory markers leads to a strengthen and fortified immune system.

Gut-derived short-chain fatty acids have been shown to improve metabolic regulation and insulin sensitivity, regulate weight and reduce inflammation. That said, recent studies support the importance of soluble, fermentable fibers as a priority.

Fermentable fiber specifically can serve as food, that some of your good gut bacteria can feed on, in a process called fermentation, which releases gases like carbon dioxide and hydrogen, which are either released or absorbed into the body. Most especially, the bacteria found in your colon need fiber to function.

Tips to Take Away

While this may seem like a lot to digest, pun intended, here are some easy takeaways that you can start doing today!

  1. Seek 10% whole grains when you can. As you likely discovered when reading over the sources of soluble, fermentable, and viscous fibers is that most whole-grain fibers fall into all three categories. Look for foods like whole barley, oats, brown rice, and whole-wheat products.
  2. Eat fruits and veggies at every meal and as a snack. This is probably the easiest to remember—because fruits and veggies are both high in fiber AND they are packed with other beneficial nutrients. Eating fresh produce every meal will ensure that you are getting in natural fibers.
  3. Gradually increase your fiber, but not all at once. You may be tempted after reading this to go out and pack your diet full of fiber, but be forewarned. Drastic or sudden increases in fiber can cause gastrointestinal issues. Be sure to gradually increase your fiber intake so as not to disrupt your gut microbiome and cause discomfort.
  4. Drink plenty of fluids with your fiber. Fiber draws in water, so without drinking water to accompany our fiber, you risk becoming dehydrated. They have a harmonious relationship, so be sure to include plenty of fluids with your fiber intake.

Whether you are substituting your white bread for a whole wheat wrap, just remember that while not all fibers are created equal, they all serve a purpose. Natural fibers are nutrient dense and are bioavailable for the body to use, while functional fibers can help with digestion.

For your daily recommended value, be sure to consume at least 25g of natural fibers per day—these will be listed on your nutrition labels!

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Omega 3 & 6: What’s the difference?


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Covid has prompted many of us to be more cognizant of our health. Yet statistics show that the average American has increased fat intake in the last decade. This extra fat can be stored in the body, causing weight gain, inflammation, and increased white fat stores, all precursors to health issues.

So, how much fat are we supposed to eat? Is too much omega-6 fats the issue? And if so, how can we alter our diet to obtain the correct ratio? Let’s find out.

The Fats of Today

Most Americans consume a “Western diet,” where we’re not eating nearly enough fruits and vegetables, but too much sodium, sugar, and fat – specifically omega-6 fats.

But this way of eating is relatively new to us. At each meal in the 1900s, most Americans ate a large portion of carbs with their meat and vegetables; processed, high-fat foods were not readily available. But today’s diet reflects the irresistible convenience of fast foods and processed foods, putting that ratio to an astounding 15:1. The recommended amount by health officials is 4:1 Omega 6 to Omega 3.

Many of the foods we eat every day have plenty of omega-6 fats. This includes healthy nuts, seeds, and seed oils. However, fast food, fried foods, and too much oil used in food manufacturing are the biggest culprit of unhealthy omega 6 overconsumption, leading to a reduced intake of omega 3s found primarily in fatty fish, like salmon, avocadoes, and olive oil.

The disparity between omega 6 and omega 3 consumption over the last few decades could be why there has been a deluge of diseases with inflammation markers, such as cardiovascular disease, obesity, autoimmune diseases, and cancer. As we like to say, everything is in moderation, too much of any one thing can cause a problem, and omega 6s are no exception.

For instance, eating fast food, fried food, processed food, and skipping on healthy fish, fruits, and vegetables obviously will give you diseases you would rather avoid. Excess amounts of omega 6s, over 17 grams for men and 12 for women, especially as we age, can cause low-grade inflammation and a lower fat burn rate.

Yet various health organizations, including Mount Sinai and Harvard Health, still say this is not the case, and we should not be worried about our omega 6-to-omega 3 ratio as long as we’re eating the right foods in the right amounts. Harvard Health defends Omega 6s when responsibly consumed. Citing studies from the American Heart Association show they are safe and beneficial for the heart and circulation when appropriately consumed.

What do other experts have to say about this? Are we damaging our health with our Western diet?

We spoke with Dr. Lilly D’Angelo, President of Global Food and Beverage Technology Associates, LLC, to uncover the truth about omega-6 fatty acids and their potential adverse health effects. Dr. D’Angelo is an expert in the field. During her career working in the food and beverage industry, she studied omega-6 and 3 fats and their effects on the body. 

“One commonality of these groups of fatty acids is that, they cannot be produced in our bodies by ourselves– we have to take them from our food. We have to rely on external sources”

– Dr. Lilly D’Angelo

Expert Take on Omega 3 & Omega 6 Relationship

There are pros and cons to both Omega-3 and Omega-6 fatty acids. Omega 3s contain eicosatetraenoic acid (EPA), and docosahexaenoic acid (DHA), along with alpha-linolenic acid (ALA). EPA and DHA both have beneficial anti-inflammatory components and provide various benefits. Omega 6, on the other hand, contains linolenic acid (LA), and this converts to arachidonic acid and gamma-linoleic acid, which is what’s primarily found in seed oils.

These fatty acids can aid in the repair and growth of skeletal muscle tissue. Both omega-6 and omega-3 fatty acids are essential in our diets because our bodies can’t make these components themselves. We need to get them from food!

The differences between these two can also be seen on a molecular level. Dr. D’Angelo explains that omega-3 fatty acids have a double bond at the #3 carbon counting from the end of the “tail” of a long chain fatty acid, whereas Omega-6 fatty acids have a double bond at the #6 carbon counting from the end of the “tail” of a long chain fatty acid. In the hydrogenated oil, a type of processed oil, the double bonds are removed by adding hydrogens and therefore prolong the shelf life of these oils, hence removed antioxidant benefits of these oils.

It’s like this – the more double bonds a fatty acid has, the more benefits it contains since these double bonds work like an antioxidant in the body, protecting our cells from damaging free radicals.

Many say that linoleic acid, which we know comes from Omega-6 fatty acids and has few double bonds, can cause inflammation in our arteries, blood clots, and blood vessel constriction. Research shows that EPA and DHA from Omega 3s are both anti-inflammatory, with DHA being even more beneficial than EPA. These acids cause the opposite reaction of LA improving cognitive function, lowering blood pressure, and improving eye health. This is why we need to eat MORE omega 3s than 6s.

In Defense of Omega 6…

They’re not all bad, and Dr. D’Angelo says we should not cut out all omega-6 fats from our diet. We need them, just not as much as we’re currently consuming. Omega-6 fats help us maintain bone health and metabolism and contribute to a healthy diet. But the amount and type of foods we eat determine a healthy omega 6 intake.

If we eat a healthy diet, with five or more servings of fruits and vegetables, at least 50 grams of lean protein, and 28 grams of nuts and seeds each day, then we’ll get plenty of omega 6s. Limiting the consumption of fast-food, fried foods, and too much oil will help keep us on the right track regarding the current Western diet ratio.

Initially, the recommended ratio of omega-6 to omega-3 was 10:1, but studies show that this ratio was even too much omega-6, and Dr. D’Angelo agrees. The new guidance recommends an omega-6 to omega-3 ratio of at least 5:1, if not even 4:1, or 2.5:1. These ratios have been shown to have numerous health benefits, including prevention of cardiovascular disease.

So what about seed oils? Dr. D’Angelo points out that eating seed oils is perfectly fine, and they should be used instead of olive oil in some cases, like making stir-fry or deep-fried foods, because olive oil has a lower smoke point, that makes the food less tasty. Seed oils can fry your foods for a shorter period, saving nutrients. However, as with anything, moderation is key. She states:

“Too much of anything isn’t a good thing.

Fruit is healthy, and we need it and should eat it daily, but too much fruit could have too much sugar for some. The same goes for omega 6. We need it for a healthy diet, but the negative effects can happen when we overdo it. When we fry, we cook with too much vegetable oil. Though it’s a good source of omega 6, it’s just too much.”

Let’s talk Omega 3s… 

As stated above, omega-3s contain both DHA and EPA. DHA is what’s found in fatty fish like salmon. It’s also in omega-3 supplements, like fish oil vitamins. We should focus on our DHA intake because it has the best protective benefits against cardiovascular disease.

When it comes to eating omega 3s and specifically DHA, the more we can consume, the better. The American Heart Association recommends eating seafood twice a week for this reason. But other foods include DHA, as well.

If you look at the labels on some of your foods, DHA may be added. Dr. D’Angelo talked about when she worked for Coca-Cola, and they added DHA into the Minute Maid Orange Juice. It was a huge seller and helped consumers get their DHA.

Adding DHA is especially common in dairy products. Dr. D’Angelo says almost every brand has some DHA: yogurts, milks, and even kids’ drinks like chocolate milk. Some snacks can have omega 3s added, but may also use high amounts of oil, so it’s essential to read the entire label before consuming.

DHA is also added to infant formula. This is because mothers naturally have DHA in their milk, and Dr. D’Angelo says pregnant women and new mothers should take DHA supplements to increase the amount of DHA they give to their babies.

A few takeaways

Focusing on our 5:1 ratio of omega 6 to omega 3s is crucial to maintaining good health. So too, is increasing our consumption of omega 3s any way we can. Here are some ways you can do that:

  1. Eat more fish – Fatty fish, like salmon and tuna, are the best source of DHA. Eating fatty fish twice a week is a great starting point. The list also includes trout, sardines, swordfish, mackerel, and mussels.
  2. Take a fish oil supplement – Although we recommend getting our nutrients from whole foods, Dr. D’Angelo says she even takes a DHA supplement from fish oil or another source to ensure she gets as much DHA as possible. These supplements can be found in the vitamin section at any grocery store. But always talk to your doctor before starting any new supplements.
  3. Consider the Mediterranean diet – We’ve discussed the Mediterranean diet before on D2D because it’s full of whole foods, fish, olive oil, and more that we need to lead a healthy lifestyle. D’Angelo says that those who follow a Mediterranean diet are the exception and have the correct ratio because the diet is full of whole foods with many omega 3s.
  4. Include foods with both Omega 3 and Omega 6 properties – Although most foods have one or the other, some foods have a good ratio of both, like flax seeds, spinach, and mangoes.

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5 Key Nutrients for Mitochondrial Health

Whether you’re looking for quick information or want something to impress your friends at dinner, here’s our Featured 5 of the Week!

Many of us know mitochondria as the “powerhouse of the cell” from middle school biology. But what you may not know is that our diet directly impacts the function of our mitochondria, which affects our long-term health. Here are five nutrients you can add to your diet to improve your mitochondrial function!

1. CoQ10

CoQ10 is the primary antioxidant in human cells. We need oxygen because it’s critical in energy production. We need antioxidants because they help protect mitochondria from excess strain or other damage.

We should aim to consume between 90-200 milligrams of CoQ10 every day. Some foods that contain high amounts of CoQ10 are chicken thighs, peanuts, spinach, and avocado.

2. Lipoic Acid

Lipoic acid is also an antioxidant that’s found in every cell. Not only does it turn glucose into energy, but it also is crucial in recharging vital antioxidants that improve mitochondrial health, like CoQ10.

Lipoic acid can be taken as a supplement, but it’s also found in some whole foods like red meat, carrots, spinach, and broccoli.

3. Acetyl L-Carnitine

Acetyl L-Carnitine is another antioxidant that helps rid the body of free radicals and promotes liver detoxification. It also helps us keep our immune systems strong by boosting T-cell activation. It can also be taken as a supplement or can be found in foods like beef, chicken, milk, and cheese.

Learn how Acetyl L-Carnitine and Lipoic Acid work together in the body here.

4. Resveratrol

Resveratrol has both pro-oxidant effects and antioxidant effects on mitochondria. It also helps improve respiratory activity in the mitochondria, reprogramming efficiency in the cells, and cell growth. It’s suggested to consume between 5mg and 100mg every day.

Many of the foods that contain resveratrol are part of the Mediterranean diet. These foods include red wine, blueberries, dark chocolate, and peanuts.

5. Vitamin E

Vitamin E has three primary functions in mitochondrial health. These include preventing thyroid hormone-induced changes, reducing free radical production, and causing beneficial reactions in cells. It’s the first line of defense to protect the mitochondrial membrane.

We should try to consume 15mg of Vitamin E every day. Foods high in Vitamin E include sunflower seeds, avocados, broccoli, and olive oil.

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How does fasting prevent disease?


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Fasting has been in practice since the dawn of humankind and in all cultures and religions. We don’t hear about it as often now, but perhaps our ancestors were on to something…

In addition to its spiritual benefits, implementing a fasting program into an already-healthy diet has been shown to have a significant effect on our long-term health.

For someone who loves to eat, I wanted to fast for the minimum amount of time and get the most benefits. My parents both died of cancer, so my focus is preventing this awful disease, in particular.

A little starvation can do more for the average sick man than can the best medicines and the best doctors” 

– Mark Twain

What are the benefits of fasting?

Forcing your body to cope with the stress of no food, can help our bodies enhance DNA repair, eliminate toxins, increase brain cells, lose fat, reduce inflammation, and combat diabetes, cardiovascular diseases, obesity, cancer, and cognitive impairment.

The benefits, also listed in the image below, have been studied by some of the most trusted researchers today. Of course, many of the fasting studies have been done on mice and other animals – even Labrador retrievers (who lived longer) – but the results have been confirmed on human studies as well. Testing diets is always more difficult to do on humans, but I have learned that putting your body under stress, as in fasting, is something that most of us should do consistently – but with a solid plan.

What is a ‘fast’?

At D2D, we have written about intermittent fasting.  This is where you don’t eat for a period of time each day or week to ‘reset’ your body. For instance, you can fast for 14, 16, or 18 hours each day and then only eat during a 10-, 8-, or 6-hour window.  Or, once a week, you can fast for 24 hours, for example from dinner to dinner.  Maybe you want to do the 5:2 fast, which is fasting for two days each week.

What I wanted to know more specifically is: what happens to my body during the different phases of fasting? And what is the optimal timing to achieve the maximum benefits? Is it 16 or 24 hours?  Is it really five days? And…could I do it for five days?

Our 5-day experience

Our son and his fiancé inspired us to try the 5-day fast-mimicking program they do from time to time called Prolon. This specific one was developed by Dr. Valter Longo, professor at USC Davis School of Gerontology, Department of Biological Sciences, and Director of the USC Longevity Institute. For my husband and me, it sounded challenging but appealing because Dr. Longo has carefully researched and constructed a nutritious diet to follow for each of the five days. Dr. Longo was one of the select few awarded a grant from the National Institute on Aging, part of the National Institute of Health, to research fasting, cell regeneration, and disease protection.

Prolon sent us a box of plant-based food so we could dutifully follow the protocol which ‘tricks’ our bodies into thinking we were fasting. This means we ate a modest 1100 calories the first day and then between 700-800 calories on days two to five.

The food consisted of caffeine-free teas, an energy drink, fasting bars, crackers, and soups. For instance, one day we would have a bar for breakfast, watery soup for lunch and watery soup and a bar for dinner. All day, the Prolon directions encouraged us to hydrate and keep our energy up by drinking their glycerin ‘L-Drink’ mixed with the tasty teas.

We did it!

We decided to go from Sunday to Thursday. Honestly, I was nervous as we approached the date. I already do the 15-16 hour fasting and that is pretty easy because I know a good meal is coming that very day. I was curious about how I would do on such limited calories for five days without a real meal in sight. I wanted to make sure I kept my muscles, so I planned on continuing my workouts. Would I have enough energy?

Plus, I was worried about losing too much weight. So I did what most people don’t do — I bulked up beforehand and happily gained three pounds. My sister said that I should be more thoughtful and approach this with peace and mindfulness.  She was probably right…my husband just plowed right into this experience without any hesitation or trepidation.

What happened? After seriously overthinking this, basically, we were…fine. We had plenty of energy to work out, we were not tired and while we were hungry, we weren’t “hangry”, so the entire five-day period was only modestly unpleasant. Although, I was very excited to eat a ‘real meal’ on day six!

But the benefits from Prolon are only studied and proven if one does this once a month for three consecutive months. Really?  Do I have to do this again?  I am wondering if there is a shorter version to gain the same benefits.

Your body’s response to fasting

While there are multiple benefits to intermittent fasting, they can be categorized in three areas: burning fat, increasing brain activity, and preventing disease. How long you fast determines the benefits.

Burning Fat:

Each cell in your body needs fuel to function. That fuel comes from carbohydrates ranging from fruit to vegetables to grains. After a meal, the glucose from your meal is used for energy and the fat is stored as triglycerides. When you fast, your liver converts fatty acids to ketones, a major source of energy for many of your body’s organs.

According to a study by Mark Mattson, a neuroscientist from Johns Hopkins, who has studied intermittent fasting for 25 years, “more than just burning fat, ketones regulate the expression and activity of many proteins and molecules that are known to influence health and aging.’

Brain Activity:

Your brain loves ketones. Ketones help generate a hormone called BDNF which strengthen neural connections and promote new nerve cells in the brain for learning and memory. In turn, this may help prevent Alzheimer’s and other neurodegenerative disorders. Clinical trials have shown that caloric restriction improves verbal memory, executive function (memory, flexible thinking, and self-control), and global cognition.

Preventing Disease:

After a period of fasting, your cells go through autophagy. This is a cleanup of waste and damaged components in the cells. During autophagy, your cells repurpose some of the proteins and other cell parts and then direct them to where they are needed. This is where your body begins to flush out cells exhibiting early-stage diseases such as cancers and Alzheimer’s. Exercise also enhances autophagy, and even more so while fasting.

Inspired by Nimsdai Purja, who climbed 14 peaks in an incredible 7 months, we agree that ‘Nothing is Impossible’.

What kind of fast is right for you?

What type you choose depends on your lifestyle, your microbiome, your goals, and your ability to manage hunger. And don’t forget to check with your doctor – mine was a little curious about the five days.

For me, fasting will now become a way of life – and hopefully for my husband. As a result, I have decided to do an 16-18 hour fast each day with a three or four day fast about four times a year.  If I am extremely motivated maybe I will do Prolon again. Overall, I think this approach is balanced if my diet remains healthy during my eating periods.  I am also pleased to know that while traveling if there are not good food options, I can skip a meal and my brain and body might even thank me.

The key to success is to make sure you eat healthy meals during your non-fasting time. I have heard of some people diving happily and overeating with cheeseburgers, ice cream and beer. Maybe not the best choice on an empty stomach and a ‘refreshed’ body. Instead, lots of vegetables, fruits, healthy fats, whole grains, and proteins are a better bet. And stay away from sugary foods and drinks.

For more detailed information on this here are some credible and helpful resources:

  • My brother in law gave us the book “Lifespan” by David Sinclair, Professor of Genetics and co-director of the Paul F. Glenn Center for Biology of Aging Research at Harvard Medical School, which gave us a great understanding of “what happens to our cells when we age and why we don’t have to”.
  • Mark Mattson, professor of Neuroscience at Johns Hopkins University School of Medicine.
  • Andrew Huberman, neuroscientist and tenured Professor in the Department of Neurobiology at Stanford University School of Medicine, has some great podcasts on the effects of fasting and time-restricted eating on fat loss and health.
  • Satchidananda Panda, PhD, a professor at the Salk Institute, La Jolla, California, has researched time-restricted eating in a narrow eating window.
  • Chris Kresser, M.S., L.Ac., is an expert, clinician, and educator in the fields of functional medicine and ancestral health explains intermittent fasting with studies as references. He also wrote “The Paleo Cure”.
  • Eric Berg, chiropractor, is an educator and has some helpful videos.
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What’s healthier: protein bar or burger?


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I was talking with a colleague one day about all of the different types of protein bars on the market. As someone who enjoys weightlifting, I am always looking for ways to add more protein into my diet, so we talked about which brands we liked and didn’t like. My colleague finally said, “I guess I was just looking for a reason to have a candy bar.” And, just like that, it clicked.

I quickly remembered my other friend telling me her favorite part of the day is when she gets to have a protein bar because it’s like a treat. I thought to myself, “Hold on, are these bars healthy or dessert?” I thought they’re supposed to be giving our bodies the nutrients it needs at that given time. Yet, so many Americans are unknowingly doing the opposite, pumping their bodies full of unnecessary sugar and fat when all they’re really looking for is a bump in protein to keep them fuller longer, get through the afternoon, or aid in muscle growth and recovery.

When snacks like some types of protein bars, granola bars, trail mix, and other similar foods are advertised as “healthy” choices with “real ingredients,” it’s no surprise the consumer is more confused than ever.

A Turn To “Healthy” Snacks

In response to the never-ending desire of many Americans to lose weight, companies met the demand by creating snack options that are filling and boast a higher protein content. With nutrition and health becoming more of a priority among younger generations, especially among those incorporating weight lifting into their regime, snacks with nuts, nut butters, added protein, and other seemingly healthy components seem like the perfect solution.

For this reason, we’ve recently begun regarding snacks like granola, granola bars, and protein bars as “healthy”, even in statistical reports. For example, in 2019, data collected from the U.S. Census and National Center for Health Statistics suggested that over 165 million American consumers said they consumed “healthy” snacks in the last year. However, the main “healthy” snack of choice was granola.

Who said granola was healthy and why do we believe them? According to Insider’s interview with Kim Larson, a registered dietician and nutritionist and media spokesperson for the Academy of Nutrition and Dietetics, granola, granola bars, and energy bars are rated as the second most unhealthy snack group you can eat. They come in right behind potato chips, crackers, and corn puffs — and are even regarded as more unhealthy than pastries and baked goods. If you venture further down the list, trail mix even made the list at #7.

How Are They Unhealthy?

It all comes down to sugar and saturated fat content. The Palinski-Wade Rule of 5, created by registered dietician Erin Palinski-Wade, states that for a granola bar to be good for us, it should contain at least 5 grams each of fiber, protein, and unsaturated fat. And, of course, they shouldn’t have the same sugar amount as a candy bar which, unfortunately, many do.

We know nuts are good for us (good sources of healthy fats such as monounsaturated and polyunsaturated fats, and low in unhealthy, saturated fats), and since trail mix and granola bars contain nuts, wouldn’t those be good for us, too? We considered these questions as we dove deeper into this subject. But when you think about it, is a nutbar covered in milk chocolate really good for you?

A PowerBar Lemon Cheesecake protein bar contains 341 calories, 6 grams of fat, 32 grams of protein, and a whopping 25 grams of sugar. A Snickers bar is 245 calories and contains only 22 grams of sugar! Granted, the amount of protein contributes to the calories of the PowerBar, but so does the high sugar component. Just go all in and have a Snicker’s candy bar instead.

Another example of a candy bar-like energy bar is a chocolate chip Clif bar. I used to eat these all the time in college, especially when I didn’t have time to eat a meal between classes. If I’d known what I was putting in my body then, I would have been appalled! A chocolate chip Clif bar contains 21 grams of sugar, a higher sugar content than two glazed Krispy Kreme donuts! And, the ingredients in Clif bars are also something to watch out for, like brown rice syrup, which is basically pure glucose and can cause major spikes in blood sugar.

And It’s Not Just Protein Bars…

Even other healthy snacks, such as flavored yogurt, are not that good for us. A plain vanilla Yoplait yogurt contains 17 grams of added sugar – 65% of our recommended daily maximum sugar of 26 grams (for women, 36 for men) right there! Even Greek yogurt, known to be the healthiest, has up to 24 grams of sugar in its flavored yogurts.

When looking at the macronutrients of a McDonald’s cheeseburger, and comparing it to a packaged protein snack, you may be very surprised. A McDonald’s cheeseburger has 300 calories, 13 grams of fat, 32 grams of total carbs and 7 grams of sugar. Let’s compare this to a Lenny and Larry’s Chocolate Chip Complete Protein cookie, which has 420 calories, 12 grams of fat, 60 grams of total carbs, and 24 grams of sugar. With a similar protein and fat profile, but considerably lower sugar and carbs, the McDonald’s cheeseburger is the clear winner for us.

How Are We Being Fooled?

Somehow, the snacks we’re told are good for us may be as unhealthy as eating a donut or candy bar. How did it get to this? Well, it’s all about advertising and marketing strategies.

Companies know that consumers want to be healthy. Millennials and Gen Zers, myself included, pride ourselves on being “the best version of us,” drinking our oat milk lattes (19 grams of sugar), and eating our protein bars after a good workout in the gym (5-12 grams of sugar). We really like protein so we gravitate toward these bars.

Some of us really like following what celebrities and social media influencers tell us. What we usually forget is that most influencers and celebrities are being paid to advertise these products on their channels and don’t actually eat those 12 grams of sugar in their sponsored bar.

My social feeds contain tons of ads for “health foods,” like detox teas, protein bars, giant salads, smoothies, the list goes on and on. What they’re not telling me is that the detox tea is just regular tea and has no real health components. The salad has more calories and fat than a simple sandwich or wrap. And, the fruit in the smoothie has been stripped of almost all its nutrients and fiber when it was juiced. Yet, we still trust them. Why?

Is it because the only information we’re getting on healthy eating is from social media? Possibly. Or maybe it’s because we align with certain company’s views? I’m a huge Starbucks fan because of their sustainability goals with respect to water conservation and reforestation practices, so I don’t mind buying one of their breakfast sandwiches with 11 grams of saturated fat and over 400 calories. Starbucks would never sell me something bad, that’s just not them. Think again!

Marketing is Strategic…Here’s What We Can Do

As consumers, we should know it is not our fault we are falling for these calculated marketing strategies. That’s what these companies are paying for…of course, it’s going to work! But we don’t have to be a victim. There are so many things we can do to make sure what we’re putting in our bodies is the BEST thing for us.

Try eating a banana with nut butter instead of a protein bar. Incorporating whole foods such as these into your diet will give you better results than the processed bar, and keep you fuller longer. And always ask questions! We have Google and smartphones for a reason, use them!

If you truly want to eat “healthier,” limit your intake of processed bars. For example, if you want a quick, tasty, nutrient-dense snack, choose a high-quality 85% dark chocolate bar instead of a sugary milk chocolate one. We like Lily’s as it uses stevia instead of sugar.

If you’re accustomed to eating protein bars as your post-workout snack, substitute that with a protein shake, nuts or even a canned fish or grilled chicken salad for a non-processed, high-protein snack that’s healthier than any bar you could grab.

A Few Good Options…

If you’re still unsure which bar to eat, here are a few options that have at least 5 grams each of fiber, protein, and unsaturated fats, as well as very little added sugar. If you want to try your hand at a DIY bar, check out this recipe.

And the list doesn’t stop here…for instance, some Kind bar varieties have lower added sugar. Just be sure to check out the nutrition label.

And, as we always say…when you’re in doubt, you can make your own!

Happy & healthy snacking!

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The Caveman Diet: Should Our Diets Really Evolve?


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I’m the first to admit that I’m not all that hip. Or whatever the term is for someone who is on top of all the current trends, fads or latest really cool things in our modern world. Fetch?

After a lot of practice, I can turn on my home computer, and my in-the-know wife shows me interesting things she finds on Facebook, the Metaverse, and other gateways into the cyber age. But for me, the TV remote control is far more important in my life. Friends tell me this ‘streaming’ thing will allow me to watch Gilligan’s Island, or even the Flintstones, non-stop, if I want.

In short, I’m far from being Joe Cool. And a lot of what goes on around me in this modern age leaves me with a lot of questions.

Foraging for answers

That includes questions about the foods I eat. Most of the ideas about food that I see are driven by some enthusiastic advocate for a healthier diet or a better environment and a sustainable food system, or simply a new taste experience involving strange and exotic ingredients available at very special prices—the labels and messaging are quite frankly overwhelming.

But I have to admit, however, I was truly perplexed when my wife told me we should try the caveman diet. “Now what,” I remember thinking when she first raised my consciousness with this new gastronomic opportunity.

Maybe you already know about the caveman diet.

As I understand it, it basically says you should eat nothing that wasn’t available to our caveman ancestors — and by inference, I suppose, our cavewoman ancestors, too.

Remember, the caveman was a hunter-gatherer who ate what was readily available. And since there were no Walmarts or Krogers on the landscape, that meant a variety of non-processed foods.

Cavemen seemed to rely on what could be hunted or scavenged – a pre-historic reliance on the same organic, free-range, grass-fed food sources so many people today find so appealing.  (I might add “GMO free,” but technically that wouldn’t be correct, since genetic adaptation has been occurring across time, including the caveman era. But that’s another soliloquy for another day.)

In simple terms, it’s a diet rich in protein and low in carbohydrates. Meat and seafood, certainly, but also a lot of nuts, fruits, vegetables, and even eggs, I suppose.

Plan to rely upon a variety of different types of food, and probably smaller portions rather than a single big entrée, like Beef Wellington or Roast Rack of Brachiosaurus, say.

OFF the caveman table: sugar, grains, trans fats and hydrogenated oils, and obviously such modern contrivances as artificial sweeteners, refined oils, and – shudder – alcohol. Another rule of stubby, hairy caveman thumb: never eat anything you can’t pronounce.

The theory seems to be that if it was good enough to drive evolution – and thus to create the marvelous world we have today – it must be a diet of some merit. After all, it served to create robust, dynamic creatures capable of spawning the modern food consumer.

Okay, I’ll give it a shot, I told my wife. She sent me to the local grocery store with a caveman shopping list, which I dutifully filled. But on the way, I stopped at Burger King (and elected to pass on the Impossible Burger, despite the plant-based blessings it promises to deliver) and pondered the implications of all this on how I make my food decisions moving forward. Several thoughts crossed my mind as I ate my double bacon cheeseburger and absent-mindedly munched on my large fries and soothed the sensation of hot food with a cool chocolate frosty shake.

Healthy – and ‘ethical’?

Every day, I seem to hear more advice from self-appointed “experts” and social warriors about what is not just healthy for me but healthy for our planet and our society. I should follow this diet or that diet because it is not just good for my body, but somehow more ‘ethical’ because it supposedly aligns with some societal value judgment. To some, feeding me with the foods I need – and want – isn’t the right way to think about diet. If I don’t agree with someone’s definition of ‘ethical,’ I’m not eating ‘right’ and I must be a bad person?

The enthusiasm I heard for the caveman diet makes me ponder that moral issue yet again. Advocates seem to imply that a caveman diet – with its focus on ‘natural’ foods – is somehow a more ethical food decision. It’s more in line with what our body naturally tells us about what we should eat – what is right, on multiple levels.

If I follow the caveman diet because it is natural and responsive to my body’s essential needs, how do I know what else might be in my best dietary interests? If caveman theory is correct, am I supposed to listen to what my body tells me and eat accordingly? If so, what part of my body do I listen to? And is it okay to consider the other lessons I might learn from my body that might be nutritionally and ethically ‘right’ for me?

What Does My Body Tell Me?

Let’s begin with the obvious starting point: my mouth.

Yes, I have a mouthful of molars that obviously tell me to eat lots of food I can grind up – exactly the fruits, vegetables, and other things that call out to me to be chewed and chewed and chewed some more.

But I also have incisors that do more than make me look like an adolescent or excessively-aged Dracula. They are there to tear and rip things like meat.

Once it might have been an animal carcass. Today it could be a nice filet.

Just a few inches north, my head contains just enough gray matter to let me know how important it is to satisfy my basic nutritional needs and to avoid over-eating – especially those things like chocolate cheesecake and deep-fried Oreos and melt-in-your-mouth sugary donuts and chili-cheese dogs and all the other foods that sustained me in high school and college.

But I also have these taste buds just below that say “oh go ahead…you know you want it, and you’ve earned it. I’m not going to shut up until you do what I say, and you know it, so get on with it. And do you want your golf buddies to think you are some kind of food wuss?”

After all, I have this marvelous thing called a stomach, full of the digestive juices and enzymes capable of breaking down almost anything I can shove down there, in remarkable quantities. There are all sorts of other organs that seem to serve mainly to help that process along, transforming the raw materials into nutrients and speeding the removal of what might be left over. If it isn’t needed or might otherwise be bad for me, there are all sorts of other parts down there to deal with that, too.

So why not listen to the taste buds? Or why not at least keep an open dialogue going between the brain and the mouth?

And don’t forget something else my body tells me. Diet and exercise go hand in hand. It’s remarkable how much better I feel when I’m physically active, and especially so when I have the discipline to combine intellect and physicality with appetite in reasonable balance. I bet our culinary caveman also spent a good deal of time running – either chasing down food or trying not to become food. There’s a valuable lesson there, I suspect.

Modernizing the Caveman Menu

While I ponder that lesson, a lot of other people have been hard at work with their own evaluations of the caveman diet.

Vegans jumped in with the idea of a “Pegan “diet – an approach that builds on the basic principles of the caveman diet to focus on whole foods and cut out as many high-sodium, high-sugar foods as possible. Peganism blends the paleolithic diet with veganism to suggest a diet of three-quarters fruits and veggies and a quarter meat and eggs. The goal seems to be a diet that reduces the total calories we consume, with all the attendant benefits commonly associated with weight loss.

The anthropological set has weighed in with its own assessment of what the paleolithic-era diet actually entailed. According to these experts, the caveman diet was far more plant-based than originally thought. Apparently, my ancestors shared my athletic shortcomings and profound inability to run down mastodons and gazelles or almost any other life form. Presumably by scavenging, they managed both to consume only 3 percent or so of their daily diet as meat – and to avoid stomachs that hung over their fur belts.

As usual, the academic community quibbles over the exact percentage with the fervor of a religious zealot. But I’m prepared to accept the general principle that a caveman diet entails a good deal less meat than my insatiable youthful cravings for bacon cheeseburgers, wings, and corn dogs.

I’m far more interested in other studies from the academic and medical worlds that compare the caveman diet with other popular dietary regimes, such as the Mediterranean diet.

As best I can interpret the results, these studies seem to say that any diet that promotes a nutritionally-balanced diet for attaining and maintaining a healthy weight is a good thing.

Maybe something equally important to me also jumped out from the studies: any diet that creates a nutritional imbalance may not be such a good thing. So if I embrace the caveman approach, I can probably give up my afternoon Dr. Pepper habit. But if I avoid milk and dairy products, I also have to ask myself where I’m going to get the calcium and Vitamin D I need for good bones. If I cut out legumes, am I losing many of the minerals and fibers and plant-based proteins I need to help manage my cholesterol?

In other words, the most important element of the caveman diet might be my brain…far more than my stomach or other digestive organs. Look at all the evidence.

Think.

That’s what being an intelligent non-caveman is all about – using our hard-won intellect to ask the right questions and make informed choices.

When in Doubt, Moderation

If my brain and the rest of my body all work together on this thing we call diet and health, we might just be on to something important here. In the absence of absolute truth, perhaps a reasonable approach might rest in simple moderation. If you can find the science or authority figure you need to give you complete certainty in any single dietary approach, then by all means go for it (and share it with us for that matter!). But until you find that certainty, balance what all parts of your body are telling you with simple moderation.

For me, bring on the occasional chili dog. But just not too many of them. I’ll eat the plant-based protein, too. I just won’t proselytize that it is the only food or even the only right food. As our body seems to suggest, there may not be any one perfect diet or any one solution to the quest for dietary health we all share. As the old adage goes, let’s not let our quest for perfection become the enemy of the good. 

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The truth about calorie-deficit diets


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Even my fiancé got on the bandwagon. I think of him as smart, educated on food — thanks to D2D 😉 — and cares about his health. Yet, even he fell victim to this crazy diet. Observing his one-month ordeal on this special diet was not pleasant, to say the least.

But what exactly does it mean to eat in a calorie deficit? Being on a calorie-deficit diet means that you eat fewer calories than what you burn in a day as opposed to a calorie surplus, which is consuming more calories than what we burn. It seems simple, but it’s actually more complex than I initially thought. I learned this from watching my fiancé, let’s call him “Chad”, attempt to adhere to the core principles to achieve his fitness goals.

This guidance came from a fitness trainer who recommended this diet to burn fat and build muscle. But, before we get into that, let’s take a deeper dive into what it means to eat in a deficit.  It is a little more complicated than just ‘calories in – calories out’.

How to identify your deficit numbers  

First, you want to calculate your maintenance calories, which your body needs to support your energy and activity. This is no easy feat as it takes a considerable amount of time. For example, you need more calories if you work out than if you lead a sedentary lifestyle. To find your maintenance calories, you’ll want to track your calories for ten days. You can do this fairly easily with apps on your phone, including the MyFitnessPal app.

During these ten days, you’ll also need to track your weight. The easiest way to do this is to weigh yourself every morning when you wake up. If your weight stays about the same during those ten days, then you’ve found your maintenance calories. It’s always normal to experience a little fluctuation day-to-day, but your weight should stay within a few pounds.

Next, you’ll want to find the average amount of calories you consumed. This can be done by averaging your daily calorie intake over those ten days. Then subtract 500. You’ve just found your calorie deficit.

Why 500? Studies show that decreasing your daily caloric intake by 500 does not change your hunger or energy levels. This means that by eating 500 fewer calories a day, you’ll still be able to perform your daily activities without an energy loss or feeling starved. Or so we thought…

I watched Chad track every single bite.

I’ve never tracked my calories. I feel as though there are so many other things we must think about when it comes to being healthy that tracking all these specific numbers is where I draw the line. But when Chad told me he would log his calories, protein, fat, and carbs to remain in a deficit and build muscle, I was supportive — yet skeptical.

Now, he’s already a thin, built person. He works out all the time, eats very healthy, and honestly barely has any fat on him, which is why I was a bit confused by this decision, especially since he tried it once before and hated it.

I watched him do this for a couple of weeks, and I was exhausted. Every time he ate, he’d take out his phone, go to an app, and start typing in everything he was consuming and in what portions. This means he had to use a scale to measure what he was eating to ensure it was within the appropriate range. So, when I was sitting at the dinner table after cooking a delicious meal, I had to watch Chad put everything on a scale, scoop by scoop until he achieved his portions. I’m tired just thinking about it!

I waited for what felt like an eternity, staring down at my steaming hot plate of Caprese pasta with chicken, thinking, “Why can’t we just eat healthily since we know how to? I wish it could be that simple.

And how can we find the balance between health, food, and fun?

Here come the “hangries”

The other thing I noticed was Chad developed a severe case of being “hangry,” or hungry-angry (it’s a real thing, I swear). He could only eat a specific amount of calories and would often remain hungry after eating. This often left him not very pleasant to be around, which I understood entirely since I’m the same way.

I heard a quote once that said, “If I say I’m hungry, we have about 30 minutes before I turn into a different person”…

I definitely felt this on a personal level.

He also experienced a complete lack of energy, especially in the afternoon since his lunch-time calories were cut. He had to up his caffeine intake just to get through the workday. Above, I mentioned that 500 calories shouldn’t impact energy or hunger levels, but my fiancé experienced an energy loss.

My activities change day-to-day. Shouldn’t my caloric intake?

As I wrote in my intuitive eating article, I practice listening to my body when it’s hungry and full. If I’m not full, I continue to eat or at least allow myself to have a healthy snack. With a calorie deficit, you have to make sure everything stays within your caloric intake for the day.

I also find myself eating more if I have a longer workout. And since I burn more calories with a longer workout, wouldn’t I need to eat more? There’s a lot to factor in on a day-to-day basis.

Every day is different. How can we only eat a specific number of calories when our daily exercise, activity level, and food choices change? And, what matters more: the amount of calories we eat or where those calories come from? For example, a 400-calorie fast-food sandwich is very different than a 400-calorie salad filled with lean protein, grains, and veggies. Yet, for many practicing a calorie deficit diet on social media, they only think about the calories, not so much where they came from. This seems wrong to me, since we know we need to eat a well-balanced diet for good long-term health.

The date-night guilt

The last thing I noticed was that Chad would beat himself up if he went over his caloric intake for the day. For example, if we wanted to have a spontaneous date night and order a couple of drinks, he’d get stressed if he didn’t have enough room in his daily intake to accommodate. While I sat back, happily sipping on my Pomegranate Martini, I watched him calculate in his mind how he would make up for this the next day. It made our date night less than romantic…

The one thing I didn’t want to see, that I sadly did, was that my fiancé became so consumed by his diet program that he stopped enjoying life like he used to.

This demonstrates that, although this diet may work for some people, it definitely does not work for all.

What’s the science?

Chad organized his calorie deficit in a particular way based on his personal goals and what his trainer told him to do. For other people, it can be very different. And for many, it’s been a successful way to lose weight.

One study from 2007 examined the different ways that overweight individuals can shed pounds to determine which method of weight loss was best. This included a diet-only method and a diet-plus-exercise method. The researchers found that it did not matter which group the individuals were part of, but that a negative energy balance, or a calorie deficit, consistently leads to weight loss.

A second study from 2018, also researched various weight loss practices, including low-fat, low-carbohydrate, and calorie deficit. The research found that a calorie deficit is successful for weight loss, especially in the first few months, but it can be dangerous if the individual consumes too few calories. Eating too few calories can put your body into fat-storing mode instead of fat-burning because it doesn’t think it’ll get more food. The study also said that eating in a calorie deficit long-term is difficult to do, which makes sense for my fiancé because he stopped his strict diet deficit after a month. Now we just make sure to eat all of our fruits, vegetables, and proteins.

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I Tried Intuitive Eating for a Month – Here’s What I Learned


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There’s a lot of mixed information swirling about on social media regarding the new healthy trend, “intuitive eating”. The nutritionists and dietitians promoting it seem very happy, healthy, and peaceful, as if their body literally tells them what foods it needs. As someone who has studied nutrition to increase health for myself and others, I thought this was a great way to give my body what it wants while eliminating the inevitable guilt that comes with “slipping up.”

What is Intuitive Eating?

Intuitive eating was created by dieticians Evelyn Tribole and Elyse Resch in 1995. They started the trend with their book, “Intuitive Eating: A Revolutionary Program that Works.” However, it wasn’t something completely new. In 1978, Susie Orbach published, “Fat is a Feminist Issue,” which focused on emotional eating—a substantial component of intuitive eating. Intuitive Eating is gaining popularity now because of social media.

Intuitive eating generally focuses on self-care, rather than a strict regimen. It combines instinct, emotion, and rational thought into one practice. According to Evelyn Tribole, “intuitive eating is a personal process to honor our health by listening and responding to the direct messages of the body in order to meet your physical and psychological needs.” But how can this work, when the U.S. suffers from a 42.4% obesity rate and a 12.3% malnutrition rate?

The founding principles to successfully practice intuitive eating are as follows:

My Experience with Intuitive Eating

I’ve seen KFC’s Nashville Hot Tenders all over TikTok. I don’t normally crave fast food (except the occasional Chick-fil-A, of course!), but they looked so good, and I love chicken tenders, so I decided to “listen to my body” and try some.

They tasted delicious, but almost immediately afterward I felt sluggish. I was tired, lethargic and surprisingly, very thirsty. I thought, if only I had listened to the way my body felt after eating the tenders before I ate them, I probably wouldn’t have had any.

As Jack Bobo described in his new book, Why Smart People Make Bad Food Choices, our minds are influenced by outside narratives. In my case, TikTok’s KFC videos. We are confronted with compelling reasons to eat certain things, and our brain retains that and seeks it out despite our better judgment. Why?

The decision was easy. Easy? Yes. Our brain did not have to find another food or research something else to eat – it already knows this food is delicious — so our tired minds make the easy decision.

But per my experience, easy is not always best.

That we are influenced by the media and advertising is a no-brainer. But what is not so simple, is that our brain plays the biggest role in helping us stay healthy and lose weight. Eating intuitively could actually increase your cravings and make you gain weight.

Is There Any Science Behind This? 

The National Institute of Health (NIH) makes it clear preliminary studies show that the more you stop yourself from eating food you are craving, the more that craving diminishes. NIH researchers are bullish on these findings while still noting more research is warranted.

Studies found that intuitive eating practices are associated with better weight stability than those who followed rigid diets. Furthermore, intuitive eating has shown to improve psychological and behavioral health, including reducing binge-eating.

But if you read carefully, it is weight stability and not weight loss or gain. As with every diet, there are challenges associated with intuitive eating. Researchers found that women who participated in intuitive eating experienced many social and environmental barriers that limited success, including their own varied emotions and support from family and friends. Also, many women found that the “unconditional permission to eat” was the most challenging part of the diet.

This demonstrates a need for self-control and self-discipline to find success with intuitive eating. It is no surprise that research shows that resisting those cravings will help you lose weight.  Resisting cravings is easier when you think about how your body feels after eating certain foods more than how they crave the foods before.

Studies also show that our gut microbiome craves what we feed it. So, if your diet consists of chocolate, candy, and junk food, managing your cravings while practicing intuitive eating will be more difficult – if not practically impossible. Remember, your brain lights up when it even thinks about sugar. A diet consisting of sugar will only make you crave more. If your base diet is already healthy, full of fruits and vegetables, then intuitive eating will be much easier because your body will crave healthy food.

From what I learned in both my experience and research, intuitive eating is most helpful for those who suffer from disordered eating or binge-eating.

By welcoming all foods with kindness, you limit the chance of binge eating “restricted” foods, such as chocolate and chips, because you’ve incorporated them into your diet in a limited, healthy way.

I’ve never been one to try out fad diets, so my experience with intuitive eating was very similar to my eating on a normal basis. I still made sure to eat my servings of fruits and veggies every day, but I also did not limit myself. I am under no false impression that every person is cognizant of their intake of fruits and vegetables. Without the foundation of knowing what I needed before I let myself enjoy the occasional food I wanted, I probably would not have fared as well.  Maybe I would have skipped the fruits and vegetables altogether.

So for me, an educated eater, if I felt my sweet tooth coming, I indulge in a piece of dark chocolate. If I really was not feeling the salad I had planned on having for lunch, I make myself something else, like a wrap. One night, we decided to have a bonfire and I made myself a s’more because they’re my favorite. I didn’t allow myself to feel guilty or ashamed after, but I also didn’t allow myself to have three or four. I listened to the need but quickly recalled how sluggish I felt after the KFC experience, so I moderated my snack.

As far as exercise goes, I always listen to my body to avoid injuries. I have my weekly workout schedule that typically remains the same. But, if one day I really don’t feel like running and want to jump rope or lift weights instead, I do that. What I don’t do is let myself go days in a row without moving. Again, it’s all about moderation.  If I’m halfway through my run and my ankles hurt, I stop and walk.

However, exercise is critical for maintaining a healthy lifestyle, which is why it’s one of the main tenets of intuitive eating.

It’s easy to sometimes feel ashamed after eating foods that “aren’t good for us.” I know I have been there. But just remember, one decision does not have to impact your next. If you grant yourself permission to have a piece of dark chocolate after dinner and end up eating the whole bar, don’t let that decision ruin your week. Restart your intentions with your next snack or meal.

My Big Takeaways

Here’s my advice if you want to give “intuitive eating” a try:

  • Be kind to yourself, but have discipline. Remember that your end goal is to be healthier overall.
  • Stay active. Even if you don’t feel like running, do something else. I rotate between running, walking, boxing, HIIT, and strength training.
  • Find fun and creative ways to eat your fruits and vegetables. I love having fruit in the morning and adding veggies to my lunches and dinners. I eat veggies in pasta, rice, salads, and other dishes.
  • Always make sure your food tastes GOOD. If you force yourself to eat something just because it’s healthy but you don’t like the taste, you’re not going to want to eat it again. Even with veggies, make them taste good. Add your favorite seasonings and dressings.
  • Stay focused on your goals. My goal is to be as healthy as I can, while also enjoying life and food. I eat pizza. I eat sushi. I eat burgers. But, I also love broccoli, brussels sprouts, and strawberries. Eat all your food in moderation and always keep moving toward your goals.
  • Be mindful. Intuitive eating requires you to stay mindful of your health, nutrition, and body.
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What Should I Eat in a Day?


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Food as fuel

Our bodies are amazing engines fueled by the food we eat. What are some amazing functions our engines do to live a healthy life? Our heart pumps about 7,500 liters of blood through 100,000 miles of blood vessels every day – which is why we want to avoid heart disease. In one second, 50,000 new cells have been shed and replaced.

And to keep our body functioning in tip-top shape, we want those cells to be strong and healthy. The more fruits, vegetables, and nutrient-dense foods we eat, the stronger our new cells will be, making our whole body healthier.

Bill Bryson put it eloquently: “Every day, it has been estimated, between one and five of your cells turn cancerous, and your immune system captures and kills them. Think of that. A couple of dozen times a week, well over a thousand times a year, you get the most dreaded disease of our age, and each time your body saves you. Occasionally, cancer develops, but overall most cells in the body replicate billions and billions of times without going wrong.”

You see, it is so much more than maintaining a certain body weight. It’s the difference between cells that can fight diseases and those that cannot.

Research shows that by following the USDA’s recommended nutrition guidelines, we are healthier, have stronger immune systems, and are less likely to develop diet-related illnesses. But why are vegetables healthy and chips not? What makes one food good for us and another bad? It’s all about what’s inside the food: vitamins, minerals, and amino acids.

The food groups

The USDA just updated its daily recommended nutritional allowances. But we start to ask ourselves questions, like “what does 5 to 7 servings of produce look like?”, “if I only eat 3 meals a day, how can I possibly get all of these servings in?” and “can I just do it all at once, like in a smoothie?”

According to the USDA Dietary Guidelines 2020-2025, healthy daily eating consists of a few key categories.

  • Vegetables: 2.5 cups, or 2.5 tennis balls
    • Dark green, red and orange, legumes, starchy – we need them all because each of them contains different vitamins and minerals including fiber, vitamins A, B6, C, and K, potassium, iron, cobalamin, and magnesium.
    • Aim for 2.5 cups per day. But note that not all veggie portions are created equal – double your amount of leafy greens that wilt when cooked, like spinach, and then round up!
  • Fruits: 2 cups, or 2 fists 
    • We mean whole fruits here. Apples, oranges, grapes, berries…you get the idea.
    • Necessary vitamins and minerals found in fruit are fiber, iron, vitamin C, and potassium.
  • Grains: 6 servings, or 1 cup of uncooked oatmeal, 2 slices of bread, and 1 cup of uncooked brown rice
    • Most of this should be whole grains, like brown rice, quinoa, oats, and whole-grain bread.
    • Limit your intake of refined grains – pasta, white rice, white bread. If you do eat them, look for enriched refined grains that put some of the vitamins and minerals back in.
    • Nutrients in whole grains include complex carbs, fiber, thiamin, riboflavin, niacin, folate, iron, magnesium, and selenium.
  • Dairy: 2-3 cups, or 1 12-oz. glass of milk and 1 cup of plain yogurt
    • This includes milk, yogurt, cheese, and fortified drinks, like soy milk.
    • Dairy contains fat, but several studies say we should not be limiting our daily intake of fats because they’re a necessary part of our diet. Rather, we should limit our intake of saturated fats.
    • Keep your saturated fat consumption under 10% of your daily calories. If that requires drinking low-fat milk instead of whole, don’t worry…it contains the same amount of vitamins and minerals.
    • If you have a sensitivity to dairy, supplement the vitamins and minerals you’re missing. For example, leafy green vegetables are also high in calcium, making them a viable option.
  • Protein: 50 grams, or 3 decks of cards
    • There are many different proteins to choose from: seafood, lean meats, poultry, eggs, legumes, nuts, seeds, soy — the options are endless!
    • Aim for at least 8 ounces of seafood a week.
    • Note that different proteins have different compounds, so be sure to read the label and opt for leaner proteins with less fat.
    • Keep in mind that nuts and seeds are high in calories due to their fat content.
    • Proteins also contain healthy fats, cobalamin, vitamins A, D, and B6, iron, fiber, and potassium.
    • A good rule of thumb is to eat one gram of protein for every kilogram of body weight (just divide your weight by 2.2 to convert it to kilograms)
  • Oils: 5 teaspoons, or 5 dice
    • Because of their fat and caloric density, a little bit goes a long way here.
    • Focus on heart-healthy oils, like olive oil, avocado oil, and canola oil.
    • Oils, especially olive oil, contain healthy omega-3 fatty acids. These are said to limit inflammation in our bodies and reduce our chances of developing diet-related illnesses, like heart disease and diabetes.
  • Limit saturated and trans fats, added sugars, and sodium
    • Read the nutritional and ingredients label to spot these in your foods.
    • Avoid processed meats as they contain more sodium, saturated fats, added sugars, and calories.
    • Less than 10% of our daily calories should be from added fats and sugars – the lower, the better.
    • The Dietary Guidelines also recommend keeping your sodium intake below 2300 mg.

We know this task is easier said than done, so our printable infographics are here to help!

   

What to eat

Now that we’ve told you the food groups to include in your diet, you’re probably wondering how on earth to accomplish this. Don’t worry! We’re going to give you examples of simple meals for breakfast, lunch, dinner, and even snack time, that will help you reach your daily goals and make grocery shopping and meal preparations a lot easier.

Click on each of these categories to see our D2D-verified meal options that not only squeeze in a variety of nutrients within all food groups, but also adhere to an overall caloric intake of 2,000 a day when consumed with healthy snacks:

         

Healthy snacks can help you reach the rest of your daily caloric needs. A few good snack ideas are a banana with almond butter, an apple with a handful of whole nuts, 1 ounce of dark chocolate, or Greek yogurt with fruit.

Any of these meals can be mixed and matched every day. If you eat a breakfast high in protein, eat veggies with lunch. If you are on a non-dairy, plant-based, vegetarian, or vegan diet, find alternative ways to get protein. Treat your food as fuel for your body, and know what’s going in. Lastly, although getting nutrients from whole foods is best, if you feel deficient in certain nutrients, supplements like vitamins can help.

If you’re still unsure of what to buy, click on the image for a printable shopping guide you can take with you to the grocery store. If you want to take a look at my shopping list this week as a quick example, click here.

Remember to have variety in your fridge. Try to buy a couple of options from each category every week. For fruits and veggies, the more variety, the better!

What about other diets?

The USDA Nutrient Database, Harvard Health’s The Nutrition Source, CDC Division of Nutrition, among others,  each have their own perspective on the best way to meet our body’s nutritional needs, so we want to include a few other considerations for nutrition and long-term health.

But these sources agree that eating our recommended daily allowance of fruits and vegetables is crucial for long-term health. Produce has fiber, vitamins, minerals, electrolytes, and phytochemicals. If you eat five to seven servings of produce a day in lieu of processed food it can help you keep chronic diseases at bay. 

One diet method with proven long-term success is intermittent fasting, where you consume all meals within an 8-10 hour window. It can lead to healthier cell production and a reduction in long-term health diseases. Intermittent fasting can also improve endurance, coordination, brain health, balance, and muscle mass. 

There’s also been more attention on diets promoting a diverse microbiome, resulting in a healthier heart, immune system, inflammation, and even mood. The interesting thing about our gut bacteria is that it craves the foods you eat the most. If you eat fruits and vegetables, you want more. If you eat sugar and processed carbs, you want more. This is why many have gravitated toward a whole-plant-based diet.

The EAT-Lancet report is also in agreement with a mostly whole-plant-based diet with very limited amounts of meat. Contrarily, the paleo diet necessitates an increased consumption of meats and other protein-heavy foods to achieve optimal health. However, its effect on long-term health is contentious. And now, we have the added complexity of the paleo-vegan diet, or pegan diet – a mix of meat and vegetables, with less dairy, grains, legumes, sugar, and processed foods.

An Important Note…

The information in this post is to serve as a guideline. Everyone’s body is different and therefore requires different nutrient intakes. For example, someone who wants to increase their muscle mass will need more protein in their diet. And those who rigorously exercise daily will need more calories than someone with a sedentary lifestyle. Get to know your body and understand its needs. And consult a doctor or nutritionist before changing your diet plan.

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Functional Water: All fun, no function?


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Functional waters are defined as enhanced waters that provide benefits outside of just sheer hydration. A sector that sprung onto the market in June 2016 when All Market Inc. launched Vita Coco, water in a box that touted the benefits of added electrolytes. From there, major players joined the scene—from PepsiCo to Coca-Cola to Dr. Pepper Snapple Group, Nestle, and more.

The global market share for water has grown from $10 billion in 2017 and is projected to be upwards of $18 billion by 2025. With nearly half of all Americans drinking less than four cups of water on a daily basis, it seems this sector could be promising for a dehydrated America.

But what can functional water really provide beyond hydration?

These beverage companies are hoping to revolutionize the hydrating experience, making claims like: ensuring better sleep quality, body-detoxing properties, pH balance, and more. But, what’s the real scoop here? I know Gal Gadot wants me to drink Smart Water, Dwayne Johnson wants me to refresh with Voss, Gwyneth Paltrow suggests hydrating with Flow, and Jaden Smith tells me to opt for Just Water. And while I know that my favorite celebs would nevvvverrr lie to me, there may be some smoke and mirrors at play.

Let’s see what the real deal is, where science meets celebrity, and how to base our spending on fact, not fame.

Types of Functional Waters

One size does not fit all.

Functional waters come in many forms, from alkaline to hydrogen-rich, electrolyte-enhanced to superfood infused…each one touting its unique health benefits.

Can these really all be true?

Alkaline Water:

CLAIM: Alkaline water brands claim to help regulate our body’s pH levels. By drinking alkaline water, you can lower your bodies pH, strengthen your immune system, clean your colon, prevent aging, detoxify your system, lose weight, and prevent cancer.

ANSWER: FALSE.

EXPLANATION: Much like our research of the Alkaline diet, the theory that too much acidity in the body is harmful and creates a need to increase our pH level, is itself false. Furthermore, the claim that water can alter a human’s internal pH levels is also untrue.

The reality is that our bodies do a darn good job of maintaining our very tight pH levels. There are many metabolic ways our body rids itself of acids to keep our pH between 7.35 and 7.45. Our lungs control our body’s pH by releasing carbon dioxide each time we breathe out. Our body also rids itself of acid by secreting it through our skin and urine. Furthermore, our stomach acids neutralize the alkaline water we ingest.

POTENTIAL UPSIDE: A 2012 animal study found that alkaline water with a pH of 8.8 neutralized pepsin, a stomach enzyme involved in breaking down food proteins and producing stomach acid. This suggests that alkaline water might help soothe acid reflux—though the issue has not been studied in people yet.

TAKEAWAY: If alkaline water is going to get you to drink more water, go for it! Just don’t think that the money you are spending is going to alter your body’s acidity levels. But if you suffer from acid reflux, give it a try!

Hydrogen-Rich Water:

Hydrogen-rich water is regular water boosted with extra hydrogen molecules. Hydrogen is a colorless, odorless, non-toxic gas that binds to other elements like nitrogen, carbon, and oxygen and can form a variety of compounds like water.

CLAIM: Adding hydrogen molecules in water can provide extra antioxidants to protect our body against damage caused by free radicals. It can also decrease inflammation, boost athletic performance, and even slow down how our body ages.

ANSWER: Not to the extent of these claims.

EXPLANATION: Water molecules consist of one oxygen atom and two hydrogen atoms. The assertion of benefits from infusing water with additional hydrogen molecules lacks any scientific backing – and in fact may have been disproved by a recent four-week study in which 26 healthy people were asked to drink 20 ounces of hydrogen-rich glasses of water each day. When compared to results from a placebo group, the study found no indication of decreased oxidative stress or inflammation.

It is also important to note that there is currently no industry-wide standard for the amount of hydrogen that can be added to water. Should I worry about too much hydrogen? While a few studies have shown that too much hydrogen could lead to a build-up of hydrogen ions, which could cause muscle fatigue, these results are rare.

TAKEAWAY: If you enjoy drinking it, go for it! Just don’t think that the money you are spending is going to decrease inflammation and rid our body of free radicals.

Electrolyte Water:

Electrolyte Water is enhanced with electrolytes. But did you know that tap water and most other waters also contain trace amounts of electrolytes? Electrolytes themselves are minerals that help to conduct electricity when dissolved in water.

We have all heard of giving Pedialyte to kids who have the flu and need to add back electrolytes to get their energy level up. Well, here is what is happening: when electrolytes are distributed through fluid in our body, their electrical energy helps to control fluid balance, regulate blood pressure, and contract muscles like the heart.

CLAIM: Electrolyte waters can help to replenish electrolytes lost during physical activity, and help to increase energy.

ANSWER: YES in some cases.

EXPLANATION: Electrolyte water is most beneficial for those who are physically active, or those who have lost electrolytes due to sickness. During physical activity, the body loses sweat that contains sodium, potassium, calcium, and magnesium. Electrolyte enhanced waters can provide a replenishment of those minerals lost through sweat. But unless you are an athlete or under the weather, why pay more? And be careful of sports drinks with electrolytes, like Gatorade, that contain a whopping 30-grams of sugar in a 20-ounce bottle. In addition to the added calories, these sugar-rich drinks can actually make symptoms worse.

TAKEAWAY: If you find that electrolyte-rich water helps you recover faster, try it out! Just don’t think that the money you are spending is going to have much of an effect unless you are an athlete or have been sick and need to replenish lost electrolytes.

Infused Water:

Water added flavors such as fruits, vegetables, or herbs tend to taste great and is a perfect alternative to sodas and other sugary drinks. But what is this gorgeous glass of lemon and cucumber water providing you outside of an Instagram-able moment, and a good smelling, better tasting vessel to get your daily water intake? Well, truth is, not much.

CLAIM: Clear Skin! Weight Loss! Detoxing!

ANSWER: No, no, and no.

EXPLANATION: We have seen claims saying that up to 20 percent of nutrients from added fruits will leech into the water and provide some of the benefits from eating the whole food. Even if that were true, why not just pop the strawberry or cucumber in your mouth and get 100 percent of the nutrients?

But I suppose that is neither here nor there. Take lemon water as an example. Infusing water with lemon raises the amount of Vitamin C and antioxidants – but only produces a very, very small change in its nutritional content.

If that is your goal, simply eat the whole food….but maybe not a lemon.

POTENTIAL UPSIDE: If you are drinking delicious, homemade infused water, you’re staying hydrated without adding sugar. And that right there is a benefit in itself. I have recently been cutting up lemon and rosemary sprigs and putting them in a pitcher of water at the front of my fridge. This serves not only as a reminder to keep hydrated but an easy tasty option to sip my water all day long.

TAKEAWAY: If infused water is going to get you to drink more water, go for it! Just don’t think that the pretty pitcher of pineapple counts as a serving of fruits. It doesn’t. Just eat the darn fruit, and drink a glass of pretty water because it tastes good, looks good, and smells good, not because it is better for you.

Just Plain, Old Tap Water:

The healthiest and most affordable choice. While it may not be the tastiest option, it is, simply put, all we really need. Our bodies are made up of 60 percent water and each and every drop of water helps us digest, eliminate waste, deliver oxygen to our system, lubricate our joints, regulate our temperature, and help our nutrients flow. Basically, every single one of the billions of cells in your body needs water to function. Drinking more water can also help you stay fuller longer, which can decrease the desire to consume unnecessary calories.

According to the National Academies of Science, Engineering and Medicine, men should drink about 15.5 cups each day or 3.7 liters, while women should strive for 11.5 cups each day or 2.7 liters.  If you are thirsty – you are a bit dehydrated. Check your urine to see if the color is yellow or dark yellow – then reach for the bottle or glass.

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Nootropics: How to Eat for a Better Brain


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Today’s demanding lifestyle has us frequently on our toes, waiting for the next hurdle to jump over. It is no wonder about 450 million people worldwide suffer from mental illness, chronic fatigue, as well as some serious neurodegenerative diseases.

Just like your body, your brain needs the right fuel to perform at its peak. Nootropics, a class of cognition-enhancing compounds, are hailed as the newest type of brain medicine and can be found in medicines, supplements, and foods. Early applications of nootropics include uses to improve mental and physical performance and boost memory, increase focus, and enhance creativity and motivation.

Nootropics: Natural or Synthetic?

These so-called “smart drugs” are a relatively new class of drugs. They are part of a category known as PIEDs, or Performance and Image Enhancing Drugs, and are broadly categorized into three groups:

  • Stimulants, like amphetamines and methylphenidate, are synthetic drugs primarily prescribed to those diagnosed with Attention Deficit Disorders, given their effectiveness with improving cognitive function. These are only available by prescription in the U.S.
  • Racetams, such as piracetam, are lab-made and can help our brain neurotransmitters, specifically glutamate and acetylcholine, function properly and effectively. They are known to boost memory in people with brain injuries, help with seizure control, depression, or age-related decline but do not affect otherwise healthy individuals.
  • Natural Compounds found in whole foods and supplements, like caffeine, ginseng, and creatine, are over-the-counter nootropics that are among the most popular agents of neuroenhancement. They are a healthy way to help with brain function without the unwanted side effects if consumed in moderation.

At D2D, we are focusing on the fascinating group of natural compounds, which are found in whole foods or available over-the-counter. These nootropics provide myriad benefits when consumed in a healthful way. But be aware: researchers are still working to define what constitutes “a healthful way” to consume nootropics.

Given its recent increase in demand, what problem are we all trying to solve here? Do we have poor concentration, memory, and lack of energy because we are eating a diet full of fats, sugars, and salt rather than fresh fruits and vegetables? Or can we enhance our brain function just by increasing the consumption of healthy foods? We believe that for the best brain and body performance, you need a healthy diet with lots of variety.

Nootropic supplements are unregulated and lack sufficient approvals to confirm efficacy. So instead, let’s focus on the natural nootropics found in foods, herbs and drinks, and what their potential health benefits are.

With only a handful of high-quality studies and no FDA oversight for supplements, it’s difficult to make an informed decision. We need more clinical data to see if nootropics have a measurable and lasting cognitive effect.

So don’t fall for any brands that claim to be cure-alls – know the science and the proven benefits.

What We Do ‘Noo’

Nootropics found in foods affect certain neurotransmitters, such as dopamine, GABA, serotonin, and acetylcholine, in various ways. They can help increase blood flow to the brain, support neurotransmitter health, regulate the amount of specific neurotransmitters, and increase brainwave activity. These “smart foods” target metabolic or nutritional components of brain function. They deal directly with memory and attention to create a clear, efficient pathway for all signals to reach the intended neurotransmitters. When neurotransmitters can function at peak efficiency, the result is overall increased cognitive function.

Your Morning Nootropics

Many everyday whole foods contain varying amounts, as well!

Caffeine. Let’s start here — Caffeine is a natural nootropic found in coffee, cocoa, tea, and certain nuts, like kola and guarana. It is a compound often added to energy drinks and sodas and is the most widely consumed psychoactive substance worldwide.

An intake of 40 to 200 mg a day, or between one and two cups of coffee, can increase alertness and decrease reaction time. This is especially helpful for those who are feeling fatigued, which is why your 6 a.m. cup hits much differently than your 2 p.m. cup. However, too much caffeine will do more harm than good, causing jittery, anxious feelings.

While the nootropics in coffee block the effects of adenosine, a brain chemical that makes you feel tired, it can also trigger the release of adrenaline, which can cause anxiety and sleeplessness.

L-theanine. Teas containing L-theanine, such as green tea, matcha, and black tea, can help calm an overactive brain. Green tea contains about 5mg of L-theanine per cup, while matcha and black tea contain about 46mg per cup. What does it do? Several studies have concluded that this type of nootropic can have a calming effect, while simultaneously not causing drowsiness. In roughly two cups of brewed green tea, you can increase your brain’s alpha waves, which can promote creativity. L-theanine, when coupled with caffeine, is even more effective. Supplement companies often combine these nootropics to create performance-enhancing supplements.

Ginkgo Biloba. This plant has an extract in its leaves that may positively affect your brain function. Most commonly, ginkgo biloba is taken as a supplement to improve memory and mental processing functions in adults. This is because it helps increase blood flow to the brain, making neurotransmitters more high-functioning.

Making a Nootropic-rich Meal

By adding in various whole foods, like eggs, salmon, and blueberries, your brain gets a boost of nootropic compounds at every meal!

  • Eggs are rich in choline. Choline can assist our brains with transmitting signals across our neuronal membranes. What in the world does that mean? Well, our bodies take in choline from eggs, and use it to produce a compound called acetylcholine. Acetylcholine aids the body in retaining memories and in achieving restful sleep. One egg provides 27% of your recommended daily value of choline!
  • Spinach is another incredible brain-boosting resource. With nutrients like lutein and zeaxanthin, it can help with quicker mental recall and increased memory capacity. Furthermore, a cup of spinach a day is adequate for absorbing nutrients to increase performance.
  • Salmon is a fatty fish that can improve one’s ability to send and receive messages in the brain. Because of its high DHA density and protein-packed profile, it helps keep the brain in tip-top shape. A 3-4 oz serving of salmon will cover your daily recommended intake.
  • Lean meats contain creatine, an amino acid that helps your body produce protein. Once creatine enters your brain, it binds itself to phosphate to create a molecule that can fuel your brain’s cells to help improve short-term memory and increase reasoning skills. Studies show that ingesting just 5g of creatine per day will have cognitive benefits without any side effects.
  • Turmeric, a long-used spice in Chinese medicine, also possesses incredible nootropic benefits. It helps trigger neurogenic creation and is often used to treat Alzheimer’s disease and stroke. About 2.5 grams a day is all it takes to capitalize on its benefits.
  • Blueberries are another natural nootropic. Super-high in antioxidants like anthocyanins, blueberries help boost cognitive function and protect the brain from damage caused by aging, as it rids the brain of free radicals. 500 mg or 2 cups of blueberries is a sufficient amount for nootropic results.
  • Dark chocolate is a flavanol-rich food made from cocoa beans. Cocoa beans increase blood flow to the brain, much like gingko biloba, and can actually trigger the production of new brain cells! Dark chocolate, made with 70% cocoa or higher, has shown to have these antioxidant effects.

Challenges of Nootropics

Addiction to nootropics is common, most typically in the stimulant or supplement category. But it also can be found in caffeine intake. Unfortunately, more is not always better, as in the example of nicotine. While nicotine can increase mental sharpness, its long list of side effects, including chest pains, headaches, abdominal discomfort, and anxiety and irritability, outweigh any potential positive benefits. The abuse of, or overuse of certain nootropics, like nicotine, amphetamines, or creatine, can cause severe dependence and significant health problems.

Let’s also not forget our golden rule here at D2D: variety and moderation. 

Don’t go out and overload on blueberries and coffee thinking it will turn you into Einstein.

Choose a healthy diet with a variety of different foods including fish, berries, leafy greens, and protein. The emerging new field of nootropics will be exciting to watch unfold as new studies are published. However, to truly maximize cognitive function, you must also focus on sleep, exercise, and brain-building activities to keep your mind sharp, as found by an Oxford University meta-analysis study. Also, keep your body healthy by eating good-for-you calories, rather than processed, unhealthy ones.

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Protein Quality: Animal vs. Plant-based


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With a feeling of uncertainty infiltrating our lives lately, many of us are looking for concrete information to help us make it through this “new normal”. And what is more concrete than science? Because of this, we’re turning to research-backed studies and data to explain the differences between plant and animal proteins.

What we’ve found is that multiple sources of healthy proteins should be a part of our regular and varied diets. Any documentaries or overtly “over-the-top” productions that tell you otherwise, no matter how compelling, likely have an ulterior motive.

Let’s talk basic needs

To understand why protein conversations are so plentiful and ongoing, we must understand how essential protein is in our diets. Proteins are the building blocks of life. Every single cell in our body contains proteins.

The essential function of protein is to provide the body with energy to repair cells and make new ones. Without protein, and the capability to regenerate cells, our immune system weakens, inhibiting us from maintaining our health.

For a relatively active adult, protein should make up about 10% of our total calories, or a ¼ of your daily plate as shown here.

Now, our dietary needs are unique, so the USDA has created an online resource to help calculate their own daily nutrient recommendations.

There are two primary identifiers for what makes proteins higher quality:

  • the amino acid profile
  • its digestibility, or bioavailability

With this in mind, let’s explore both plant and animal protein sources.

Complete vs. incomplete proteins

Part of what makes plant and animal proteins different is whether or not they are considered “complete” proteins. What makes a protein complete? Its amino acid profile. Harvard School of Public Health explains it best:

“Some proteins found in food are ‘complete’, meaning they contain all twenty-plus types of amino acids needed to make new protein in the body.”

They go on to explain that “incomplete proteins” are lacking one or more of the nine essential amino acids, which our bodies can’t make from scratch. Typically, animal-based foods like meat, poultry, fish, eggs and dairy are great sources of complete protein, providing amino acids that your body simply cannot produce.

Plant-based foods, however, like nuts, seeds, grains, fruits and vegetables, while critical parts of any balanced diet, are not a sufficient choice as a sole protein source, as they lack one or more of the essential amino acids.

Does this mean vegans and vegetarians are not getting the amino acids they need? Not necessarily. They just have to be more strategic in their dietary choices. You can create a complete protein by combining one plant-based food with another that makes up for where the other lacks. For example, you need to combine the amino acids together to make a protein complete.

Take rice and beans for example: separately, they are not considered complete. Beans are missing an amino acid known as methionine; while rice – a grain – is lacking in lysine, another essential amino acid. But, according to the American Society for Nutrition, when consumed together, this would form a “Protein Complementation,” or a complete protein.

Not a fan of good ol’ rice and beans? Try one of my personal favorites: peanut butter and whole wheat bread, which can achieve the same complementation. Here is a chart that shows which amino acids different protein sources contain and, more importantly, what they are deficient in.

What else does meat have that plants don’t?

Nutrients in plant and animal proteins differ outside of just their amino acid composition. While eating fruits, vegetables, legumes, and grains is part of any balanced diet, there are nutrients in animal protein that an all-plant diet just cannot provide in adequate amounts. Take Vitamin B12, for example – this is an essential nutrient that is almost exclusively found in animal foods – fish, meat, and eggs are some of the best options.

Think B12 isn’t that important? Think again. B12 aids in the development of red blood cells and helps to support and maintain nerve and brain function. Some studies have concluded that, without supplementation, vegetarians are at a high risk of B12 deficiency. This can cause weakness, fatigue, psychiatric and neurological disorders, and well as possible links to heart disease.

Vitamin D is another essential nutrient that serves many necessary functions. Also called the sunshine vitamin, it comes in two types – D2 found in plants and D3 count in animal-based foods. The best sources of D3 are fatty fish and egg yolks. Deficiencies in D3 have been linked to increased risk of cancer, heart disease, multiple sclerosis, and most recently, COVID-19.

DHA or Docosahexaenoic (say that ten times fast!) acid, is an essential omega-3 fatty acid that is important for brain function. This is mainly found in fatty fish and certain types of microalgae. However – fear not, vegans! – you can take a supplement of algal oil, derived from microalgae, to ensure you are getting enough! There is always a way to find a balanced diet, if you are open to multiple forms of nutrient and protein consumption.

Other deficiencies include creatine, a molecule found primarily in muscle cells, which allows the body to easily access energy reserves for strength and endurance.

Digestibility and bioavailability

Plant protein and animal protein – though both “proteins” – are registered in the body differently. What do I mean by this? Well, when our body intakes any food, it can last for 36 to 72 hours in our twenty-five foot gastrointestinal tract. During this time, the body is breaking down the protein into building blocks, or as previously discussed, its amino acids. Depending on whether the protein is from animal or plant, that determines the rate at which they can be absorbed and the percentage that is available to be used within the body.

Because plant proteins must link up with another food or supplement that contains its missing amino acids to become complete, they absorb more slowly in the digestive tract. On the other hand, animal proteins are readily available for use at a much faster rate, with a much larger profile.

Why should we care how fast a protein is absorbed? Well, because it directly affects our metabolism. The amino acids that plants are deficient in are commonly known as branched-chain amino acids, or BCAA. Studies have shown that their lack of essential amino acids provides a lower anabolic effect, which means lower digestibility. For these reasons, it’s possible that 20 grams of protein from one source can be superior to the same amount from another source.

Protein bioavailability, or the ability of proteins to be absorbed and used, is formally based on a quality scoring system called PDCAAS and DIAAS.  Protein digestibility-corrected amino acid score (PDCAAS) is a system that measures the quality of different sources of protein by analyzing how the human body can digest the total amount of protein. This system was developed in the early ’90s as a way to determine its quality. The digestate indispensable amino acid scoring system (DIAAS) is the newer method proposed by the Food and Agriculture Organization to replace the PDCAAS. The difference between the two is taking into account the anti-nutrients, or nutrients that can limit absorption of amino acids.

According the new DIAAS system, a score of >100 is a high-quality protein, 75-100 is a good-quality protein, and a score of <75 is a low-quality protein. Below is a chart of various animal and plant protein scores based on the new system.

As we can see, the highest quality proteins, providing the best bioavailability are animal proteins, while soy-based proteins are just slightly under the ‘high quality’ threshold. Foods like dairy, eggs, poultry, and meat are the most effective and efficient way to intake protein.

What about vegans and vegetarians?

Fear not: while animal proteins are the highest quality, there are ways for vegetarians and vegans to meet their essential amino acids needs. Eat higher amounts of plant foods, meaning greater portions, and strategically plan meals to ensure full amino acids profiles are met. According to the Kerry Health and Nutrition Institute, soy-based foods seem to have the highest ratings among plant proteins, so seek legumes like edamame, tofu, chenggukjang, and miso to combat potential deficiencies. A recent study from the U.S. Department of Food Science and Nutrition showed links between plant proteins in your diet and healthier markers for heart health and blood sugar management. Remember, a healthy diet is comprised of a balanced diet, including a variety of different foods, all in moderation.

Don’t fall for pretty productions

As a rule of thumb, for all things food-related or otherwise, we should always be wary of over-the-top claims and overtly “scary” statements. By nature, media is polarizing, be that the news, flashy articles, or well-made productions. Without a controversial stance, things simply wouldn’t sell. But we don’t want to be sold! We want the truth, the science! Well, the truth is, things are never as black and white as they are made out to be.

Our optimal diet lies somewhere between an all plant-based protein diet and an animal protein-only diet. There is no yes or no, right or wrong – it is all moderation and variation. While gram-for-gram, animal proteins are the most effective way to meet our nutritional requirements, both sources of protein can be nutritious and should be considered as a tool in your toolbox of healthy eating.

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Are We Eating Away our Covid Fears?

As you read this post, are you snacking on something? If so, you’re not alone. Because of Covid, we are spending about 10 more hours each day at home, which means we’re closer than ever to our kitchens. Making thing worse is that we’re feeling more vulnerable and stressed than in pre-Covid times. And many of us now regularly seek alternative methods of food shopping, causing a spike in at-home grocery delivery and shelf-stable food purchases. This has ultimately shifted how frequently we are eating and what our food choices look like.

A full-fledged snack attack

With shelf-stability and comfort-eating a priority for most consumers right now, snack foods are tempting options. However, this innate draw toward comfort foods is being fueled by convenience, emotion, and nostalgia, and at the cost of choosing nutrient-rich foods and their inarguable health considerations.

According to Statista, the snack food industry has been bustling lately. Even more surprising is the sales growth from Q1 of this year, with mac & cheese sales increasing by over 175%, lasagne & pizza sales up 125%, ramen 117%, and baking mixes up over 150% with the accompanying frosting at 125%. Furthermore, coffee cakes, blueberry muffins, donuts, and cookies were all in the top 10 growth items between January 20th and March 21st, according to Nielsen AOD.

Of Nielsen Data’s Top 10 Food and Beverages for the first quarter of the year, beer makes it into the top three growth items, with soft drinks, energy drinks, chocolate, cheese, and cereal making it onto the list with sales trending upwards month over month at an increasing rate.

Why are we trending this way? Emotion & availability.

According to the International Monetary Fund, the world is likely to enter its worst recession since the 1930s. In the U.S., as of July 24, approximately 30 million Americans have filed for unemployment in the past five weeks. This social and political climate is unsettling, stressful, and has spurred insecurities both financially and emotionally.

There is no wonder our snacking habits are changing – the world is changing. This situation has reminded us of the intense connection our emotions have with food. Food, especially comfort food, can provide a sense of security, familiarity, and nostalgia – things that we can all agree would be nice to have a bit of right now. But at what cost?

Food companies have identified this emotional insecurity and are working to profit from it — both in-store and online. Online grocery delivery has, for the most part, served us well in the past few months — allowing us to cut down on trips to the store and remain socially distant. However, now the snack food market has joined the at-home-delivery bandwagon, making your favorite snacks now available for in-home delivery at the click of a button.

Why is this an issue and grocery delivery is not? Aside from the clear difference in nutritional value between essential foods and these salty, sugary treats, is the alarming fact that you can now just order your chips and donuts from your sofa.

According to the Consumer Trust Insights Council, the purchasing of snack foods, by and large, is a last-minute or spontaneous addition to most of our grocery carts.

This is manipulated by clever marketing with product placement and enticing labels, often begging us at the last minute to toss that bag of chips into our carts, even though it’s never on the top of the grocery list.

With the online snack delivery trend increasing, consumers are now planning out their snacking, spending $5 to $100 per month for these subscriptions, and making sure that these comfort foods are delivered to their doors and fully stocked in their pantries.

Risks with increased snacking

While it is part of human nature to want to soothe our stress and decrease our anxieties, our snacking habits demand a watchful eye. With our recommended daily intake of less than 25 grams of added sugar and 13 grams of saturated fats per day (based on a 2,000 calorie diet), we need to be mindful of our consumption.

When you consider that one 8oz bag of chips contains 80 grams of  fats, and a small chocolate bar contains over 35 grams of sugar, mindless eating can put you over the limit all too easily.

Consumers whose diets have shifted to include more of these prepackaged foods high in fat, sugar, and salt are risking their metabolic health. Dr. Dariush Mozaffarian, the Dean of the Freidman School of Nutrition, Science, and Policy at Tufts University, cited through his research, a recent national report that as of March 2020, poor diet is now the leading cause of poor health in the U.S., and has caused more than half a million deaths per year.

Dr. Mozaffarian goes on to explain that poor metabolic health, caused by diets high in saturated fats and added sugars, as well as high caloric intake, is the cause of immunity-impairing factors tin millions of Americans, including metabolic syndrome. The characteristics of metabolic syndrome include excess fat around the middle, hypertension, high blood sugar, and a poor cholesterol profile.

These types of symptoms suppress the immune system and ultimately lead to cardiovascular disease, Type 2 diabetes, and obesity-related cancers that have left many people nutritionally deficient and thus immuno-compromised, putting them at a greater risk of contracting and combating Covid.

The statistics are terrifying — of the U.S. population age 18 and up, only 12% of Americans are without high blood pressure, high cholesterol, diabetes, or pre-diabetes.

For those under the age of 65, these exact illnesses are the biggest risk factors associated with having a fatal reaction to Covid.

For the health and well-being of our families and our country, the time to take action is now…

Taking back control

So how can we rein in our anxieties right now without stressing ourselves out more? First, we must acknowledge our emotions. Penn Medical explains that identifying the fact that you are stressed and working to channel those feelings into an activity is a much more productive way of managing anxieties. They go on to suggest that healthy eating is more difficult without a routine. Plan your meals, and eat them at a designated spot in the house. This will help to make eating purposeful and not mindless, which can cause spontaneous overeating.

U.C. Davis Health echoes these sentiments but goes on to highlight the importance of understanding hunger cues. This helps avoid what they call “autopilot” snacking. If you are sad, anxious, mad, or bored, it is natural for your body to release cortisol, which signals the need to eat. Try to recognize your physical need for food – if you don’t feel hungry, don’t let your emotions trick you into thinking that you are. And reach for a glass of water instead.

When you want a snack to hold you over between meals, try snacking on fruit and adding a scoop of peanut butter for protein on the side, or having crackers with cheese and meat. Even veggies dipped in hummus or Greek yogurt are all healthy, filling, and yummy options.

University Hospitals also points to the need now more than ever to focus our nutrition on fortifying our immune system. It is not just about not snacking, but about making our meals meaningful and immunity enhancing. One way to help our decision-making is to make sure our healthy options are the first thing we see in the refrigerator or pantry. Research suggests that we are 30% more likely to choose the items that we see first – so keep a bowl of fruits cut up in the front of the fridge, or consider putting your fruits & veggies in a bowl on the counter.

The Mayo Clinic also recommends tracking your food. This serves to not only keep us “eating mindfully” and accountable for our calories, but also aid in identifying changes or lapses in our healthy eating habits.

But what all this research doesn’t say is that change is hard. So, during this time as we try to find a new normal, it’s important to not be too hard on ourselves…this is a difficult time for us all. If you slip, no big deal – we all do it.

But the important thing is to think long-term, as this situation will pass. And try to save those treats to make new memories with your friends and family, like making socially-distant s’mores with a backyard bonfire or having a popsicle on a hot day. We all have to treat ourselves and enjoy these special moments.

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Does Intermittent Fasting Make Us Healthier?

Despite the re-openings of parks, beaches and restaurants, many of us find ourselves in a slump between bad news and worse news. Exacerbating our uneasy feelings is how hard it’s been for some of us to break up with hourly visits to our refrigerators and pantries.

But is there much research on the effects of not snacking all day on my long-term health? I’d like to lose my “COVID 5” around my midsection, but also do something that will make me healthier for longer, and also happens to be a sustainable way for me to eat, year after year.

It’s a lot to think about all at once, but as good ol’ Ben Franklin wisely said, “an ounce of prevention is worth a pound of cure”. And as this mom of two kids enters – gasp! –  middle age, I’ve gotta start getting serious about this, like, now.

So I perused our diet posts and reread our article on intermittent fasting from three years ago. More recent research released from clinical trials and academic institutions continue to tout intermittent fasting as a way to not only manage weight, but also prevent age-related diseases, like cancer, heart disease, and diabetes. Additional benefits include combating the age-related increase in fat tissue and decrease in muscle mass.

Though many, but not all of these studies are based on animal trials, they may hold true for us as well, as inferred from several human clinical trials.

Why Fasting?

“Fasting”…doesn’t sound very fun, does it? It makes me think of something you’re forced to do before a medical procedure – ugh. However, fasting has been practiced for millennia due to its medicinal purposes and to permit the body time to heal itself without distraction. But the thought of going days without food not only sounds daunting but unhealthy.

Another option that’s been shown to have positive results for aging? A calorie-restrictive (CR) diet. That’s when you limit the daily intake of calories to about half of what you normally consume. But this has been associated with long-term loss of lean muscle mass, immune suppression, and participant non-compliance. Ummm…no thanks. And shouldn’t we be strengthening our immunity right now?!

Meeting in the Middle

Not to fear: recent studies have shown a way for the body to reap the benefits of fasting without the daunting task of not eating (or eating enough) for days. And it’s achievable in our modern-day lifestyle.

Time-restricted feeding (TRF), a form of intermittent fasting, limits the number of continual hours you eat during the day – every day. Similar to its fasting and CR counterparts, TRF allows our bodies to have time to actively regenerate stem cells, thus positively affecting aging. But unlike CR, TRF results in a more dramatic drop in insulin levels while increasing our cells’ protection from oxidative stress. These attributes can play a role in cancer risk reduction, thus making time-restricted feeding a great consideration for long-term health.

And for women, the benefits extend even further. Analysis from Women’s Healthy Eating and Living study found that female participants in a breast cancer survivor study who didn’t eat for at least 13 hours overnight had a 36% reduction in the risk of recurrence. Furthermore, they were 21% less likely to experience breast cancer-related mortality.

Why it Works

Research shows that time-restricted feeding is a naturally efficient mechanism for eating, as it logically works with our sleep cycle to provide the digestive “break” our bodies need to regenerate cells. This “break”, ranging from 12-16 hours in length, includes overnight hours and can either start early in the evening or extend through the morning.

When you think about eating from, say, 9am to 7pm, you’re fasting for 14 continual hours. This also means you’re completely doing away with late-night eating, which is associated with a higher risk of diabetes and obesity. And you’re allowing your body to have a more restorative sleep without being distracted with digesting your late-night snacks with Seth Meyers.

Fasting 101

Much research has been conducted on the various ways of restricted feeding and fasting and its myriad benefits. The most well-known researcher, Dr. Valter Longo, discovered the foundation of a time-restricted diet with his fast-mimicking diet, which has been shown to prevent cancers, heart disease, diabetes, and obesity among its 100 participants, one of the larger human studies conducted in this field.

To understand how fasting can lead to keeping you healthy, let’s first start with a quick bio-nutrition lesson:

When fasting, the body uses its glycogen stores in the liver for energy. Once available glycogen is depleted, triglycerides are then broken down to produce fatty acids, which the liver converts to ketones for fuel. Ketone levels begin to rise after 8 to 12 hours without food.

Once our energy source switches to ketones, our bodies become better at glucose regulation, stress resistance, inflammation suppression, and restoring mitochondria health. Furthermore, in a fasted state, damaged molecules are repaired or removed. Endurance, coordination, and balance are increased and muscle mass is maintained despite the regular period of fasting.

Should you do it?

Do you want the full effects of intermittent fasting? Then be prepared to do this for the long haul. And not to binge after each fast.

Researchers, including Longo, urge us to make these intermittent fasting practices a permanent lifestyle change and not as a “diet”, per se. Many of us turn to diets for a quick way to lose weight, so avoid fasting diets where you “starve and feast”, eating whatever you want after the fast is completed. Those diets, like the Every Other Day Diet, just encourage poor eating habits with low nutritional value.

More importantly, intermittent fasting may not be appropriate for everyone, particularly if you are underweight or recovering from a long-term illness. Significant lifestyle changes like this should be conducted under the supervision of practitioners you trust.

How to do it?

Ok, so you’re ready to feel amazing for a very, very long time. But…how do you start? If you’re like me, you reallllllly look forward to your three-square meals a day, with maybe a snack or two in between. You can still have your meals – they will just be condensed in a shorter period of time.

First, let’s start with the foundation for any good diet: lots and lots of veggies and fruits. The MIND Diet serves as a helpful foundation here. It is a research-backed program that can reduce the risk of Alzheimer’s by half and keep the brain years younger. The diet centers on “brain-healthy food groups”, like leafy greens, vitamin-packed veggies, nuts, berries, beans, whole grains, fish, poultry, olive oil, and – wait for it – wine! By getting used to filling your plate with nutrient-dense foods, they will keep you feeling fuller for longer.

Are you a snacker? Time to elevate your game by cutting out your mid-meal snacks. Yes, I’m sorry…this includes that random bowl of cereal, too – no matter how healthy it is.

Now that your diet is on point, it’s time to start a simple form of time-restricted feeding. At first, try limiting your fast to 12 hours. Most of this time can easily be done while you sleep. Cut off your food by 8:00 pm and then have breakfast at 8:00 am. Gradually increase your fasting hours from 7:00 pm to 9:00 am. Ready to keep going? 16 hours is really the limit for most people. Some people eat all their food for the day in one sitting. We tried that once, and were left miserably hungry for 23 hours.

Whichever you choose, be sure to start your fast well before bedtime so you sleep properly and let your cells do their work!

A Few Notes…

Just like when you cut out sugar, carbs, or caffeine from your diet, there is a period of discomfort as your body adapts to this new way of eating. But with some small changes taking place over a few months, you can reduce the negative side effects and find this to not only be a manageable way of eating, but also helpful in making you feel better and have more energy.

Oh, and by the way, you can drink water, tea, and black coffee during your ‘fasting’ period. It is recommended that if you want a splash of milk, it won’t hurt to have fewer than 50 calories. Also, stevia will not trigger an insulin response, unlike some other sweeteners.

Now it’s time to let down your refrigerator gently…it’s not a full break-up, after all 😉

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Personalized Nutrition & Our Unique Health Needs

We live in a world where we can submit a cheek swab to find our long-lost ancestors, test us for genetic predispositions and diseases, have customized supplements and vitamins delivered monthly to our door, and even have beauty boxes curated based on our skin type. Despite this, we also live in a time where chronic illness plagues millions of Americans. Can we prevent these diseases by targeting our individual health concerns? Personalized Nutrition may be one way to tackle this issue.

Taking Nutrition Personally

If you’ve ever taken a DNA test to find out which diseases you may genetically be more susceptible to, the results can be daunting. However, we can find relief and control of our health through epigenetics. The study of epigenetics shows how our diet and lifestyle can influence which genes are unlocked, keeping unwanted genetic predispositions at bay if we eat, sleep, and exercise well and have strong, positive relationships. Therefore, our inherited DNA doesn’t have to be our destiny. And personalized nutrition may be a way to help us take control of our well-being and longevity.

We have become increasingly aware that “healthy” does not mean the same thing to everyone. When I eat a high-carbohydrate meal before a run, I feel weighed down and groggy. But if I have fruit, I feel powered up and energetic. However, my husband must eat high-carb meals prior to a rigorous workout since his body needs those calories as an immediate fuel source. Personalized Nutrition is based on the simple truth that each person’s body responds differently to nutrients, vitamins and minerals.

Research provided by iSelect Fund illustrates chronic disease as a very real and growing health problem afflicting millions of Americans. Research institutions like the American Society for Metabolic and Bariatric Surgery, Centers for Disease Control and Prevention and the National Cancer Institute all highlight this growing challenge. With up to 20% of cancer-related deaths correlated to poor nutrition, and 1 in 3 adults in the U.S. suffering from obesity, there has never been a more dire need to focus on our individual nutrition.

Source: iselectfund.com

Scientific Wellness: A Basis for Personal Nutrition

Nathan Price, Institute for System Biology, addresses personalized nutrition in a clinical setting. He focuses on how our body processes and reacts to nutrition and its complex molecular intricacies. His research shows that nutrition contributes to at least 50% of our health, while genetics only accounts for 30%.

Price and other experts in the field are creating “scientific wellness” programs. These programs use massive databases to quantify wellness and predict the needs of the participants to combat the link between chronic illness and nutrition. Below are some emerging companies in the personalized nutrition space – each one based on a different set of analytics. They either measure your gut health, your DNA, your blood, and/or your personal wellness via questionnaire. Some even track your daily activity levels.

The burgeoning Personalized Nutrition space is due for continued growth as databases mature and results are achieved. Click here to download image.

What Do The Different Modalities Provide?

DNA/Cheek Swab. Each human is made up of a unique set of 23 chromosomes, otherwise known as your DNA. By swabbing your cheek, you provide a DNA sample that has information about everything, from your nutrient levels, hormones, food sensitivities, and allergies. These measurements can indicate disruption in digestion, cardiometabolic health, energy levels, sleep patterns, and much more. While DNA is considered a static measurement, unlike your weight or cholesterol levels, it is a jumping off point for a nutritional plan.

Blood Sample. Often measured in conjunction with your DNA, blood tests can measure a number of biomarkers like vitamin and mineral levels, cholesterol levels, triglyceride levels and key nutrient levels that can be leading identifiers in determining your risks of chronic illnesses—like diabetes or kidney disorders.

As Inside Tracker calls it, a blood test is a “selfie from the inside.” Blood can show a trend toward normalcy or if values are out of the clinically normal range. Interventions can then be made through nutritional recommendations and changes. This measurement, unlike DNA samples, is ever-changing and can be a good read on progress as it relates to dietary improvements.

Stool Sample. Stool primarily investigates your gastrointestinal (GI) condition, including your gut microbiome. A stool culture will check for the presence of abnormal bacteria and digestive enzyme levels.

Stool samples reveal the amount of beneficial bacteria in the GI tract, which can help diagnose intestinal dysfunction without invasive procedures. Other markers present in stool tests can identify pathogens that may indicate issues with immune function and overall intestinal health.

Any abnormal microorganisms present in the stool culture are likely causing stress to the GI tract. Research has shown that the relationship between the GI tract and neurological, hepatic and immune function is highly correlated. For instance, if your stool culture results showed excessive yeast production, a major concern is “brain fog”, a condition that occurs when excess yeast byproducts pass through the blood-brain barrier and alters your neurological function, causing learning challenges and behavioral problems.

D2D’s Personal Experiences

To better understand how these personalized nutrition programs work and given our interest in both soil microbiomes and gut microbiomes, Hillary and I decided to try DayTwo to gain some first-hand experience. We sent in our sample, then downloaded the DayTwo app on our phones and our personalized results were populated. They displayed the results of how complete meals, or the combination of foods we eat in one sitting, affect our personal health.

I found the app extremely user-friendly, and that the program was informative for my dietary decisions. Hillary, on the other hand, was more interested in an in-depth report on the types of foods best and worst for her body and how these foods will affect her energy levels and digestion, which DayTwo doesn’t really provide. But, upon request, DayTwo sent Hillary her unique microbiome report, which was full of super-helpful information on her gut’s microbiotic profile.

Lucy tried the Vitagene DNA Health Testing kit, which used saliva as a sample. Lucy said the results were interesting…at first. The Vitagene results reported her genetics as they pertain to skin, diet, exercise, and general genetic traits, such as the ability to hold onto certain micronutrients. The report even gave her a 5-day recommended meal plan that included a lot of Greek yogurt, which she assumed is because of her increased likelihood of low calcium levels. It also included a recommended supplement plan she could purchase from Vitagene.

But the information in the report also showed some inconsistencies and flawed information. For instance, Lucy read that she had the unwanted obesity gene, so she did a bit of research on the particular gene and found that it had nothing to do with obesity, but signaled potential brain disorders – not a great gene, either. So she looked up another gene that Vitagene indicated made her prone to muscle soreness, only to find out the gene actually expresses itself as diabetes. Lucy stopped reading and looking up genes. Her takeaway? If one is truly interested in a genetic profile, stay away from these ‘over the internet’ tests and go see a doctor who specializes in genetics.

Challenges to Personalized Nutrition

While this is a budding and important field for our health, it is not an exact science. Because the cost of DNA sequencing has dropped from the thousands to the hundreds of dollars, it is cheaper and easier than ever. Yet the challenge lies in what to do with all this information.

Millions of samples need to be correlated and analyzed to find out the optimal health standard and how it differs among individuals. Also, our diet’s effect on epigenetics leads us to questions about the role ancestry plays in health and how our genes work together. Complications like these make it difficult for these companies to stay at the forefront, let alone even stay afloat, as evidenced by uBiome’s bankrupty in September 2019.

We also need to recognize that blood and stool samples reflect results in just one moment in time. Because the results can sometimes take weeks, the data might be irrelevant by the time you received your customized nutrition plan. The DNA saliva sample is more a comparison of your DNA matched with what foods are good for you to eat. But again, the database needs to be in the billions to exactly correlate which foods go with which DNA.

We know there are limitations to science, and as Timothy Morck, President and Founder at Spectrum Nutrition LLC told us, we should look for companies that conduct follow-up testing. The true test of success with a personalized nutrition service is its long-term service. How do the results look three months from now, and again six months from now? Be sure the information is consistently analyzed to adapt your program to maximize your results.

“As a call to action to the scientists in this space, we must build a cause and effect database, not an association database. We must show consumers who use our products, and thus our recommendations, that we have tangible outcomes. Get some real data through real evidence.”

-Timothy Morck, President and Founder at Spectrum Nutrition LLC

Starting any diet has its considerations. If you’re looking for a first step to better your overall health, the American Heart Association provides a wealth of fundamental recommendations beneficial to everyone. And, if and when you’re ready to take the next step to a personalized nutrition program, be sure to consult your physician first.

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‘Tis the Season for Sugar

On the run? Listen to our post!

The holidays are upon us, as are its assortment of treats in candy dishes at work, baked goods at the market, and around our homes in anticipation of visitors. Because these treats can be so small and seemingly inconsequential, it’s so easy to end up eating more calories than a full-sized candy bar by the end of the day!

Based on multiple scientific studies on human health, researchers found that excess sugar consumption can suppress your immune system, elevate your blood pressure, contribute to obesity, increase the risk for heart disease, liver disease, cardiovascular disease, cancer, and can even give you wrinkles.

Our hefty sugar consumption

The American Medical Association (AMA), the FDA, and World Health Organization (WHO) all recommend limiting sugar. While the AMA is the most conservative at 24 grams for women and 36 for men, the FDA and WHO indicate that there are benefits to keeping sugar to less than 5-10% of your daily calories, or about 25-50 grams.

Yet most Americans unknowingly eat between 80-110 grams of added sugar a day. With the holidays upon us, it is far too easy to make that mistake with those obvious sugar traps of candy bars, festive drinks and baked goods. But less obvious sugar traps are often hiding in places where you might not expect it: ketchup, salad dressing, sauces, and yogurt.

For instance, a quick bowl of cereal at breakfast can provide you with your allotment of sugar for the day. Bran cereal with raisins has about 19 grams of sugar and some yogurts have as much as 17 grams of added sugar. Compare this with a candy bar that has just about as much sugar as these options at 20 grams. When you start your day with too much sugar, your body and your brain crave more.

What about the “sugar high”?

Let’s take a quick look at how sugar affects our brain. Sugar has a direct relationship to dopamine, a neurotransmitter that helps control the brain’s reward and pleasure centers. When you eat sugar, it causes dopamine to be released and actually activates your brain’s “reward system.” This is what we believe to be the sugar high or buzz.

We’ve all experienced the phenomenon, “sugar high”, as we watch kids go bananas after wolfing down sugary treats and felt the rush ourselves after a handful of M&Ms. And we all know what follows: a sudden, crabby disposition and then, inevitably, a hard crash. Drooling and snoring are optional. But recent research indicates this “rush” may not be a reality.

In fact, the study shows how sugar actually has the reverse effect, making us more tired and lethargic. Neuroscience & Biobehavioral Reviews published a study which showed that consuming carbohydrates does not elevate our mood. They did 31 studies with 1,259 participants and found that there was no positive effect on someone’s mood following sugar consumption.

“In fact, sugar consumption was related to decreased alertness and higher levels of fatigue within the first hour post-ingestion.”

– Sugar rush or sugar crash? A meta-analysis of carbohydrate effects on mood, Mantantzis, et al.

Sugar’s effect on insulin

As sugar rises in the blood, the pancreas releases insulin into the bloodstream. Insulin is responsible for glucose uptake into the cells, where it is used for energy. It also signals the liver and muscles to convert the glucose into glycogen for storage.

When your body produces too much insulin in response to high sugar and carbohydrates in the blood, your blood pressure increases. This is because high insulin causes magnesium stores to decrease. If magnesium levels are too low, the blood vessels will not be able to fully relax, thereby causing restriction of the blood vessels and increased blood pressure.

What is the difference between glucose and fructose?

Humans need glucose for energy. But too much glucose is stored in your liver and muscles and turned into fat.

The cells in the body do not use fructose for energy, so all of the fructose you eat is metabolized in the liver. Fructose is not used as an energy source. Instead, fructose is turned into free fatty acids, very low-density lipoproteins and triglycerides, which are then stored as body fat.

Too much contributes to obesity, elevated blood pressure, liver disease, cardiovascular disease, and cancer.

What about the natural sugars found in fruits and vegetables?

You are not going to become obese by eating fruits and vegetables. While the body handles sugars naturally present in fruits and vegetables in a similar way to added sugars, the benefits of vitamins, minerals, antioxidants, and fiber make eating fruits and veggies worthwhile for your diet.

In addition, the fiber in fruit and vegetables fills you up and slows down the rate at which your body digests the sugar, thus decreasing the glycemic impact. Aim for at least 4 servings of fruit and 5 servings of vegetables per day.

To learn the sugar content in different fruits, the USDA provides a searchable nutrient database.

There are a lot of different types of sugar.  What makes them different?

Sugar comes from many sources, but all sugars provide the same number of calories: 20 calories per teaspoon and 60 calories per tablespoon. The most common is from sugar cane, sugar beets, and corn.

Though agave has been touted as a “natural” source of sugar, be aware of its high fructose content, making it more likely to sit on your liver. However, some sugars, such as honey or coconut sugar, are marginally better because they have additional nutrients: honey has anti-bacterial and antioxidant properties and coconut sugar has minerals and antioxidants. But still, it is far better to limit all added sugars in your diet and depend on fruits and vegetables for their natural sources of sugar.

All sugars, except agave, have roughly the same ratio of fructose and glucose. Your body processes glucose and fructose the same way, no matter the source.

What are the sugar alternatives?

You do have choices to satisfy your sweet tooth. There are two kinds of alternative sweeteners: natural, such as Stevia and Tagatose, and artificial, such as Splenda, Equal and Sweet’N Low. To read more about the differences of these sweeteners, check out our post, What is an Artificial Sweetener?

Labeling

The FDA has now included ‘added sugars’ in the new labeling process. These are sugars that are added during food processing or packing. A study led by researchers from the Friedman School of Nutrition Science and Policy at Tufts University and the University of Liverpool estimated that the new FDA labeling could prevent or postpone nearly 1 million cases of cardiometabolic disease, including heart disease, stroke, and type 2 diabetes over a 20 year period. For more on labeling, check out our D2D post on nutrition facts.

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#CeleryJuice: Based on Facts or Followers?

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Perpetuating pseudoscience

The #celeryjuice sensation has flooded our social feeds, mainstream news outlets, and Instagram stories. Images of beautiful and healthy green juice drinkers are regularly splashed upon our screens. These alluring photos and tweets touting the magical benefits of celery juice even prompted some at D2D to run to our local grocery store in search of celery stalks!

But, wait, we asked, “where is the science?”

The major health claim is that by drinking 16 ounces of raw celery juice in the morning, on an empty stomach, you can transform your health in as little as one week. It looks and sounds so easy-breezy, but is there any scientific proof?

Social media influence is blinding

The latest miracle elixir has gone viral, with over 120,000 posts tagged and swoon-worthy celebrities like Goop founder Gwyneth Paltrow, Victoria Secret model Miranda Kerr, rap star Pharrell Williams, and talk show host Busy Philipps all enthusiastically supporting the celery wellness movement.

Celery juice looks delicious but it is not a miracle elixir!

“Apparently it’s supposed to do all of these wonderful things for you and something with Gwyneth Paltrow and I don’t know but I’m on board.”
– Busy Philipp

The self-proclaimed originator of the global celery juice movement is “medical medium” Anthony Williams, a Los Angeles-based health guru. With over 1.7 million followers on Instagram, Williams states that this cure-all elixir “is a powerful herbal medicine that is killing bugs in people’s bodies” and can transform your health in just days. What kind of “bugs”? The flu? Colds?

And have we learned nothing from the Fyre festival, that perception based on social influence can distort reality?

Williams says that he respects medical professionals. However, he rejects basic science and lacks scientific peer-reviewed studies to support his claims. This social media movement exploits chronic illness sufferers by giving them false hope.

Spirits and salts?

Williams explains that he has discovered the health benefits of celery juice via “spiritual clairvoyance”, which means that a spirit speaks to him in a voice only he can hear. In addition to the transformative claims of gut health, Williams also declares that he has uncovered what he calls cluster salts. He explains that cluster salts are a subgroup of sodium which can kill pathogens in people’s bodies, helping to rid chronic illness sufferers of ulcers, acne, eczema & psoriasis, inflammatory bowel disease, UTIs, acid reflux, and even high cholesterol.

Red flags all over the place!

How can one vegetable, comprised of almost 95% water and not particularly high in any vitamin or mineral, cure all these different ailments? Well, the short answer is that no human research has been conducted to prove all these claims. #Celeryjuice is the epitome of pseudoscience.

The truth is that celery, like most veggies, is a healthy dietary choice. Celery is hydrating due to its high water content; it is also naturally low in calories, fat, cholesterol, and carbohydrates. It contains a good amount of folate, as well as sodium, vitamin K and flavonoids, which have been shown in studies to balance electrolytes, keep blood pressure low, and combat inflammation. But most other veggies like broccoli, spinach, and cauliflower offer the same, if not more, nutrients.

Source: nutriliving.com

Your money would be better spent if you buy the whole celery stalk and incorporate it into a whole-food diet full of fruits, vegetables, healthy fats, whole grain, and lean proteins.
–Kristen Kirkpatrick, MS, RD, LD

Convenience over correctness?

Think of the recent wellness trends that have come and gone–oil pulling, activated charcoal, apple cider vinegar, the Master Cleanse, fasting, jade rollers, the red wine diet, waist trainers, raw milk—the list goes on. Psychologists have recently studied the implications of our “quick-fix” society”, determining that consumer decisions are not made with respect to the most effective option, but rather the quickest, and often only temporary, remedy.

Nutritionists we spoke to unanimously dismissed the quick fix mindset. To truly understand our health and optimize our well-being, we must look at our overall lifestyle, which includes behaviors, activity, sleep, relationships, and diet. And ultimately, not fall for social gimmicks, rooted in misleading pseudoscience.

“The science behind celery juice is very complicated. Many of the articles Williams references in his writing are animal-based studies, using high dosages. Ultimately, our dietary decisions should be looked at on an individual level, as each body is so different from the next.”
– Keiy Murofushi, Director of Food and Nutrition Services at Cedars-Sinai Medical

Social media and social acceptance

According to Sprout Social, social networks are the largest source of inspiration for consumer decisions. It is a massive marketplace, with advertising revenue reaching $18.4 billion in 2018 spent on influencing you, the consumer. It is no wonder we as a society struggle with proper decision making when the influx of consumer-targeted ads and social messaging is utterly overwhelming.

Additionally, social media is designed to be addicting, taking advantage of our need for a sense of community, acceptance, and inclusion. How many followers do you have? How many likes did you get on your last post? It preys on a basic desire to “fit in” with our peers.  It is this unconscious desire that often drives our decision making and blinds us to the facts. And in the case of celery juice, obscures our view of what is truly a healthy diet!

So how can you combat a very real societal challenge? Base your health decisions in science.

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The MIND Diet: Healthy Eating for a Healthy Brain

vegetables superimposed as human brain

The MIND diet

Martha Clare Morris, Ph.D., from Rush University and her colleagues conducted a Memory and Aging Project (MAP) on over 900 senior participants who kept food journals for four and a half years. The participants were then evaluated for frequency of dementia-related incidences to uncover trends.

The MIND diet resulted in a 53% decreased risk of Alzheimer’s development for those who rigorously adhered to the diet and 35% decreased risk for those who even moderately followed its parameters. Brain function of those who strictly followed the diet was similar to that of a person 7.5 years younger!

“It was surprising that even those individuals who had moderate adherence to the MIND diet had a reduced risk of Alzheimer’s disease…. It’s the first clinical trial designed specifically to establish whether a diet can prevent brain degeneration,” – Martha Clare Morris, Ph.D., Rush University

The initial findings were published in  The Journal of the Alzheimer’s Association.  By building upon the most compelling findings in the diet-dementia field, MAP compounds extensive published studies on the Mediterranean Diet and the Dietary Approaches to Stop Hypertension (DASH) diet.

Results from the Mediterranean diet studies show a decrease in heart disease, reduced blood pressure and lower LDL (bad) cholesterol. The DASH diet conclusions showed increased HDL (good) cholesterol and decreased LDL while lowering risk for heart failure and stroke. By creating a hybrid of the two diet plans, the MIND diet study has had incredible brain protective results.

“What they’re doing is logical and I predict will have positive benefits for a disease for which we have few interventions,” notes Dennis Steindler, Ph.D., senior scientist, and director of Tufts’ HNRCA Neuroscience and Aging Laboratory.

Alzheimer’s is a national crisis

Alzheimer’s currently affects over 5.7 million Americans and is the 6th leading cause of death in the United States. In 2017 alone, more lives were lost to Alzheimer’s than breast cancer and prostate cancer combined, with one in three people over 65 dying with the disease. The trajectory of the disease is expected to increase to almost 14 million deaths a year by 2050.

source: Centers for Disease Control and Prevention (CDC)

What causes Alzheimer’s disease?

Alzheimer’s is a progressive disorder that causes brain cells to degenerate and die. Scientists believe that many factors influence Alzheimer’s and its progression. These factors vary from person to person but can include genetics, lifestyle, and health factors.

What is the MIND diet?

The MIND diet highlights healthy food groups to readily consume and unhealthy foods to limit.  “Brain-healthy food groups” include green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, and wine. Unhealthy groups are red meats, butter, stick margarine, cheese, pastries and sweets, and fried or fast food.

What you are eating, combined with what you are limiting, combats brain cell death, chronic inflammation in the brain, and plaque build-ups.

Food groups to limit

The commonality among the “foods groups to limit” is that they all contain saturated fats. We want to focus on healthy fats like Omega 3s and unsaturated fats. Red meats tend to have higher levels of saturated fats than poultry. Butter and margarine are higher in saturated fat than olive oil.

The MIND diet does not call for cutting these food groups out of your diet completely. It suggests that excess amounts of saturated fats and refined sugars found in these foods have been linked to diabetes, high cholesterol, heart disease, and high blood pressure — which can increase the risk of Alzheimer’s and dementia. The American Heart Association recommends only 10% of your daily calories as saturated fat. For a 2,000 calorie diet, that would be 13 grams. For more information about the FDA’s recommended fat intake, see Coming Soon to Your Favorite Foods: The New Nutritional Label.

So for all you red meat lovers out there, be sure to include poultry twice a week and fish once a week. As for me, my biggest challenge will be cutting back on cheese!

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Our Food as Fuel

soda, chips, candy, junk food

Being a consumer is confusing! We are inundated with mixed messages from various food companies and even the US government. How can we tell fiction from fact?

When you eat, consider this: everything you put in your body acts as fuel for your cells. Just like putting dirty gasoline in your car, if you eat donuts, candy, and other overly-processed snacks and beverages your body will sputter and eventually break down. These poor choices can ultimately manifest into inflammation which can morph into heart disease, cancer, diabetes, and other autoimmune diseases.

Conversely, if you put clean gasoline in your car, it will accelerate properly and react quickly. The same with food for your body. With fruits, vegetables, whole grains, protein, and the right fats, your body will maintain strong performance.  

Stay away from sugar.

This is hard because sugar is everywhere. 60% of the products found in your grocery store have added sugars. It is hidden in ketchup, mustard, salad dressings, and tomato sauces. It is in plain sight in sodas, fruit juices, candy, donuts, and even yogurt. And perhaps not-so-obvious in refined carbs, such as white pasta and bread.

There is more sugar than you think in some of your favorite products.

Whether it is cane sugar, high fructose corn syrup, honey, brown sugar, or maple syrup, almost all sugars are approximately 50% fructose and 50% glucose. Each individual source has the same effect on your body, regardless of what form it is disguised as.

The American Heart Association recommends no more than 24 grams of sugar per day for women and 36 grams for men each day. Yet most people consumer over 90 grams a day!

What happens when you eat sugar?

When you eat a high sugar snack, insulin is secreted and it opens the cell wall for the glucose to enter.  That is a good thing because each cell in your body needs glucose for energy. But when we eat too much sugar, the insulin spikes and the cells cannot process the glucose fast enough. It’s like trying to drink from a firehose instead of a glass. Two things happen from the excess insulin and the lack of glucose in the cells:

  • Excess insulin that is left hanging around can damage the cells. Your healthy cells then think they are under attack and release inflammatory compounds. In the meantime, the extra glucose gets stored in the liver for future use but, like insulin, too much-underutilized glucose swimming around in the bloodstream also turns into fat.
  • Since the body cannot process this firehose effect, your body now thinks it needs more food to give it energy. And you crave for more. The snacking continues – the calories build – and visceral fat accumulation begins.

In case you forgot about the fructose, it is only modestly absorbed in the liver, and the excess also turns to fat.

Sugar is the biggest culprit of fat and inflammation.

Visceral Fat

As we mentioned, excess sugar in the body turns into fat. Visceral fat is primarily stored around the abdominal area. This type of fat is what is now suspected to be the culprit for many diseases. It has been proven that it is the visceral fat that sends out pro-inflammatory markers – thus causing chronic inflammation that can lead to numerous diseases.

The more sugar you eat… the more you crave it… the more glucose insulin and fructose in the body turn to fat… the more visceral fat accumulations occur… this causes more inflammatory markers to be sent out, and ultimately the more chronic inflammation to internally transpire.

What if I eat a diet low in fat?

Many people think that a diet low in fat is a good thing— but, in most cases (unbeknownst to the consumer due to clever marketing) “low-fat” options are high in refined carbohydrates and sugar. It is important to maintain a diet that incorporates the right type of fat.

Fat is our friend.

But not all fats look alike. Many foods contain a combination of saturated and unsaturated fats. For instance, a healthy avocado has both types, but more unsaturated fats.

Fats to avoid:

Trans-fatty acids. Once these fats get into your bloodstream, they cause plaque, which is hard to remove and causes inflammation. Most food companies have removed them from products, but still fat to be aware of.

Fats to eat in moderation:

Saturated fats – limit these to less than 10% of your daily diet. Eating butter, bacon, red meats with fat, and sausage isn’t the end of the world, but think of these as occasional options and not everyday choices.

Fats that are considered part of a healthy diet:

Unsaturated fats. More easily digested foods from the Mediterranean diet fit this category. Eat plenty of vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood and extra virgin olive oil.

omega-3 is a healthier fatty acid than omega-6.  Omega-3 will aid in reducing inflammation as well as protect against cancers, cardiovascular diseases, and rheumatoid arthritis. Omega-6 is an anti-inflammatory which can protect against atherosclerosis and other diseases. However, too much omega-6 can also stimulate pro-inflammatory processes.

Inflammatory pain can lead to stress.

There are psychological effects associated with acute and chronic inflammation, including stress and depression. Stress can influence food choices. The Dirt-to-Dinner team loves chocolate when we are stressed! And we are certainly not alone — most people choose sweets or fries when stressed and skip the blueberries and kale.

Stress creates cortisol – an inflammatory hormone. Some studies have shown that eating a diet high in healthy fats from fish, walnuts, wheat germ, or flaxseed can actually lower the prevalence of clinical depression.

Supplements and diet-hacks are not a cure-all.

Supplements (like CBD and turmeric) may help some individuals with their inflammation— many of our friends take one or the other. But there is not enough research, most notably no human trials, to confirm that supplements are the cure-alls for inflammation. In addition, supplements are not regulated by the FDA so you do not know exactly where it is coming from or the recommended dosage.

Similarly, “gluten-free” dieting has been touted as a possible cure for inflammation. But unless you have celiac disease or have been tested by a doctor for gluten intolerance, going gluten-free is not going to reduce inflammation. Some people may lose weight but that is probably because they eliminated a whole food group of carbohydrates, not because they eliminated the gluten protein. “Gluten-free” marketing further confuses the consumer. Ice cream and yogurt, for instance, are always gluten-free. Last time we checked there was no gluten in dairy!

The gut-brain connection.

Good gut health is important, and research tells us that strong gut health is the key to our immune system. There are millions of microbes in your gut. They are what keep you healthy. Are you familiar with pre and probiotics?

Prebiotics in your stomach feed the probiotics in your intestines. While we know healthy microbiota is good because it reduces inflammation; what we don’t know is exactly what types of microbiota, the combination of gut bacteria, and exactly how it works with your genetic code. My bacteria is different from yours, which is different from the person sitting next to you. But, while we don’t know the exact bacteria combination, we do know the foods that can promote it: fermented foods such as sauerkraut, coleslaw, yogurt, cheese, and olives. Gut microbiota is an exciting area of human health research.

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Should I Go Gluten Free?

wheat stalk on slice of wheat bread

You probably have a lot of friends that have kicked gluten to the curb. In fact, up to a third of Americans are cutting back on it in the hope that it will improve their health.

Doing so requires a lot of discipline because gluten is in so many common (and favorite) foods. Say sayonara to whole wheat bread, fresh pasta, couscous, pretzels, granola, flour tortillas, beer, and generally anything else that is made from grain flour. Many other foods could include gluten, even foods that are not obvious, such as salad dressings and soy sauce. Of course, there are choices available for gluten-free wheat…but it is cumbersome to manage.

What is gluten?

Gluten is a combination of two proteins – gliadin and glutenin. That’s it. Two simple proteins found in almost all grains. They give the dough its elastic and rising properties and provide texture to the finished product. Without gluten, your bread would not be airy and light and your cookies would be flat and dense.

Why are people going gluten-free?

For the most part, consumers are going gluten-free to stay healthy and shed a few extra pounds. However, this is not a recommended way to maintain a balanced diet. Gluten-free does not necessarily equal weight loss. Additionally, people who follow a gluten-free diet (and don’t need to) often lack needed nutrients by eliminating an entire food group.

The only reasons to eliminate gluten from your diet are:

If you have celiac disease. This is a very serious issue for roughly 1% of the population. In some cases, people afflicted with celiac can be hospitalized from eating gluten. If you have celiac disease, your body is unable to process the gluten protein and you can develop painful inflammation and damage in your intestinal tract and other areas of your body.
You have been tested and confirmed with a ‘gluten sensitivity’. Those that test positive have a different immune response to grain proteins. The terms non-celiac gluten sensitivity and non-celiac wheat sensitivity are generally used to refer to this condition, and when removing gluten from the diet resolves symptoms. According to the Celiac Disease Foundation, “At this point, research has not confirmed that gluten is the culprit triggering the immune reaction as is the case with celiac disease.”

Do we need gluten as part of a balanced diet?

Not all foods that contain gluten are healthy. For instance, eating pizza every day will cause you to gain weight – but this weight gain is not in response to eating gluten! But nutritionists and medical professionals will advise against going gluten-free (unless you have a medical reason) because whole grains are essential for a healthy diet.

Wheat, barley, and rye, for example, are good sources of B vitamins, fiber, iron, and some essential trace minerals, such as manganese and selenium. A diet containing whole grains helps reduce your risk of heart disease, and dietary fiber found in whole grains can reduce cholesterol levels. Whole grains also help you maintain healthy blood pressure.

According to the Mayo Clinic, “in the U.S., gluten-free foods tend to be lower in folate, thiamin, riboflavin, and niacin. This may be because in this country most wheat products are enriched with folic acid, thiamin, riboflavin, niacin, and iron, while gluten-free flours, cereals, and bread products typically are not.”

According to the Dietary Guidelines for Americans, children should consume between 6-11 servings of whole grain a day, and adults should consume between 3 and 5 servings of whole grain every day.

 

Whole grains provide essential vitamins and minerals. source: Whole Grains Council

The gluten labeling craze.

Because so many consumers have jumped on the gluten-free bandwagon, food companies (and grocery stores) are going crazy with the gluten-free label. It seems like every product in the grocery store indicates whether the product has gluten— even when it’s not a grain-based food!

 

 

Gluten-free labeling is even on products that would never contain gluten in the first place. Ice cream does not contain grain! 

Despite what marketing efforts will have you believe, gluten-free products are not inherently healthier. Gluten-free substitutes may contain other additives, and, unlike whole wheat options, they are not typically enriched with additional nutrients. In fact, many gluten-free products are higher in saturated fat and sugar. Look closely at the nutrition and ingredient labels next time you are considering a gluten-free purchase!

If you do not experience any symptoms when consuming gluten, that means your body is comfortable digesting it. But, if you choose to join the crowd and go gluten-free anyway, it is important to know how you will be replacing the nutrients you are inevitably eliminating.

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The 3 Triggers of Chronic Inflammation

inflamed Joints in human body

As the summer is winding down, the Dirt-to-Dinner team has been flooded with questions regarding inflammation. Our readers complain that they feel bloated, tired, and lethargic. Are they inflamed? Quite possibly. The Dirt to Dinner team spoke with Dr. Peter Bongiorno from Inner Source Health and he identified the top three triggers for chronic inflammation.

Digestion: A healthy gut keeps inflammation at bay.

The majority of your immune system is located in your digestive tract. Researchers have even dubbed your gut a second brain! (You can read more about that in a previous D2D post.) So, it is very important to keep your gut healthy. Eating nutrient-dense, whole foods will encourage good digestive enzymes and healthy bacteria to grow. This enables your digestive system to process your food and effectively eliminate waste.

A diet high in sugar and processed foods causes your immune system to initiate an inflammatory response to protect its healthy cells. If you have been tested by your doctor and suffer from specific food allergens, like gluten, for example, these foods can also trigger inflammation as your body tries to protect itself from the harmful stimuli.


Researchers today are working hard to understand how much of the immune system is located inside your digestive tract. It is believed that it is a significant source of inflammation triggers.  infographic: Huffington Post

Obesity triggers an inflammatory response.

Having excess body fat, especially visceral fat around the hips and abdomen, contributes to chronic, low-grade inflammation.  This can cause DNA damage and an increase in risk factors for at least 13 different types of cancers.

Fat tissue will create inflammation that uses up nutrients and makes it more challenging for your body to clear toxic substances. It also switches how cells grow and use energy.
(Dr. Peter Bongiorno, Inner Source Health)

Obesity is a leading cause of chronic illness and is attributed to many types of cancer.

Too many toxins in your life?

As we discussed in “Nix the Toxins,”  if you are inhaling or ingesting large amounts of toxic substances, they can be stored in fatty tissue and then eventually your healthy cells. While our bodies can metabolize a certain amount of toxins, too many can cause cell inflammation and damage. Unfortunately, this includes overconsuming our favorite summer drinks, like rosé, tequila, and all those gin & tonics! Overly processed foods and an unhealthy gut can also have the same negative effect. If you expose yourself to more toxins than your body eliminates, this may create inflammation.

If you are exposing yourself to more toxicants than your body is eliminating, this may create inflammation.

How can you stay healthy?

You may not always be able to see the effects of inflammation, but keep an eye out for the signs. These include fatigue, weight gain, skin outbreaks, gastrointestinal issues, and even depression or anxiety. The best way to fight inflammation is with a healthy diet, regular exercise, and sleep. To read more about inflammatory responses, read our previous post, What is Inflammation?

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Juice is Not Worth the Squeeze

glass of purple juice with limes, strawberries and kiwi

Most consumers think 100% fruit juices are healthy, but the lunchbox staple is not a good beverage choice. Juice has little nutritional value and, like most cold-pressed juices, will spike blood sugar levels and create a craving for more sugar.

The American Academy of Pediatrics has determined that children and adolescents receive 10-15% of their total calories from sugar-sweetened beverages and 100% fruit juice – and that is way too high!

Pediatricians recommend parents monitor their child’s sugar intake closely, even urging them to not give any sugar to children under 2 years old. Excess sugar not only affects growth and development but has an impact on cognitive behavior as well.

The Yale School of Public Health studied the effects of sugar-sweetened beverages on over 1,600 middle school children and concluded that for every sugar-sweetened drink consumed, hyperactivity and inattention increased by 14%. Excess sugar consumption has also been linked to the growing number of children affected by ADHD, however, the science is still inconclusive.

Nutritionless Juice

We may assume our kids get added nutrients when drinking 100% fruit juice, but we’d be mistaken. When producers make fruit juices, the juice gets pasteurized so it can last longer on grocery store shelves. Pasteurization is required by law to kill any harmful bacteria and/or microorganisms that may be present, however, it can a negative effect on some of the vitamins, enzymes, and antioxidants. Vitamin C and B1, for example, are sensitive to heat damage.

Childhood Obesity is a BIG PROBLEM

Want to know another consideration for not drinking juice? Sugary beverages are one of the leading contributors to America’s obesity epidemic. Nutritionists believe that most children who drink their servings of fruit will be more likely to snack on other sugary treats, whereas those who eat their fruit will feel satisfied.

 “Children’s excessive consumption of juice has been linked to an increased risk of weight gain, shorter stature, and cavities. Even in the absence of weight gain, sugar consumption worsens blood pressure and increases cholesterol.” (New York Times)

According to the Center for Disease Control and Prevention, the number of children affected by obesity has more than tripled since 1970. The average child consumes 19 teaspoons of sugar a day – that’s the equivalent of two 12 oz. cans of Coca-Cola! The American Heart Association recommends that children ages 2-18 should limit their sugar intake to only 6 teaspoons a day. They further recommend that children should not drink more than one 8-ounce sugar-sweetened beverage per week.

100% Real? Look closely at the label!

Juice companies market to both children and parents. For instance, while Honest Kids Organic Apple Juice may advertise that it contains ½ the sugar than other labels, each 6oz pouch has 8 grams of sugar. That alone is a significant contributor to a child’s daily recommended sugar allowance!

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Is Honey Healthier than Sugar?

honey dripping off of honey stick into jar

The Dirt-to-Dinner team loves honey— a few of us even keep hives in our backyard. We put honey in tea, on yogurt, and even use it to sweeten some homemade desserts. So we got to thinking, should we all be replacing sugar with honey? Yes!for two reasons:

  1. Honey is more easily digested than sugar. The way our bodies digest honey is different because the bee enzymes in the nectar divide the sucrose into two simple sugars, fructose, and glucose, so the bees have already done the hard work for us!
  2. Honey contains trace amounts of nutrients, whereas sugar contains none.

Honey contains vitamins, minerals and amino acids that sugar does not.

Fresh honey is comprised of about 200 different compounds, including water, glucose, fructose; other sugars such as sucrose, maltose and galactose; vitamins, minerals, amino acids and proteins, and even bio-active compounds and antioxidants, which are known to promote good health. These compounds include phenolic acid, flavonoids, α-tocopherol, proteins, carotenoids, and certain enzymes, such as glucose oxidase and catalase.

While honey does contain these beneficial elements, the values are quite low and should not be considered a source of nutrients. You wouldn’t want to just eat honey to meet your daily calcium requirement as you would need about 49 cups a day to do that!

Bees are the only insects in the world that make food humans can eat!

How do bees make honey?

All honey begins as nectar, which is produced in plants to attract pollinators like bees and butterflies. Nectar is basically a sugar solution of sucrose (glucose and fructose)and is naturally about 80% water. Nectar also contains amino acids and proteins, and other nutritional compounds.

Honey bee gathering nectar from a blackberry blossom. The honey bee is not only extremely adept at pollination, but they also are the most prolific producers of honey. Image: Rusty Burlew, Honeybee Suite

A small amount of glucose is converted into gluconic acid and hydrogen peroxide. Gluconic acid makes honey acidic, and hydrogen peroxide has germ-killing properties, both of which contribute to honey’s unique therapeutic qualities.

Bees use their proboscis (straw-like tongues) to draw in the nectar and begin the process of digestion.  Through the use of enzymes and dehydration, the water content of nectar gets reduced and two enzymes, invertase, and glucose oxidase break down the complex sugar (sucrose) into more simple sugars (glucose and fructose). Because of the enzymes, honey sugars are more easily digested than other sugars such as cane sugar.

It is believed that honey’s beneficial properties are due to both its nutrient composition, as well as it’s high sugar content, low acidity, the presence of hydrogen peroxide, and low moisture content.

Bees at work! Image: Dirt-to-Dinner

Capped honey – ready to be eaten! Image: Dirt-to-Dinner

Is homegrown honey safe?

You may have received a gift of honey from a friend or purchased local honey from a farmer’s market and are questioning the safety of honey that comes directly from the hive.

Honey is a safe, pure and nearly sterile product from the hive. Keeping it that way is the first consideration of honey producers. Sterile equipment, humidity levels, moisture content, and properly-sealed containers are all top considerations. If honey maintains the same water content as in the hive (18%) and is continuously stored in a sealed container, it is perfectly safe to eat for all but those under 1 year old. Infants do not have the immune system to handle the very trace botulism spores that may be present in honey.

 “Honey in its natural form is very low moisture. Very few bacteria or microorganisms can survive in an environment like that, they just die. They’re smothered by it, essentially.”

… As long as the lid stays on it and no water is added to it, honey will not go bad…. If you leave a jar opened, it may get more water in it and it may go bad.”  (Amina Harris, Executive director, Honey and Pollination Center, Robert Mondavi Institute at University of California. Excerpted from Smithsonian Magazine)

When in doubt, ask your gift-giver or farmer about how they extract and bottle their honey. They are stalwart friends of the environment and protectors of the food supply, and will love to talk to you about their honey and bees!

What is “supermarket” honey?

American’s appetite for honey far exceeds what we can produce, so the majority of honey sold today is imported from Vietnam, Argentina, India, Brazil, and Ukraine.

This imported product is quite different from what is produced by your local apiary. Studies have shown that heating honey at high temperatures has a negative effect on enzymes, color, flavor, and aroma. Supermarket honey is heated to remove and filter the comb and hive residue, which appeals to consumer demands for a clean, clear liquid, but bears no resemblance to the quality of fresh honey. To maximize the health benefits available in honey, it should be consumed raw or very minimally processed, without the use of heat.

Raw, filtered or organic? Honey labeling regulations

While there are guidelines in place for honey labeling, many producers will over-label to attract customers.

  • Labeling of honey is guided by the FDA, and only pure honey can be labeled “Honey.” If it is not pure honey, then the label must indicate so. For instance, “honey with raspberry flavoring.”
  • There is no regulatory definition of raw honey. The National Honey Board defines raw honey as “honey as it exists in the beehive or as obtained by extraction, settling or straining without adding heat.”
  • There is a voluntary grading system for honey, but don’t be fooled. “Grade A Fancy” must be “free of defects that affect the appearance and may not contain particles that affect clarity.” But this could pertain to clear honey that has been heated and filtered which would have removed all the beneficial components of honey.
  • There is no such thing as non-GMO honey. Contrary to what food marketers may lead you to believe, there’s no GMO counterpart for honey so don’t fall for the misinformation.
  • Organic honey is beyond the ability of most US beekeepers.

Our chat with a beekeeper…

Charles Mraz, a producer of raw and liquid honey from Champlain Valley Apiaries, discussed the complexities of labeling with the Dirt-to-Dinner team.

“Differentiating our pure honey products is a challenge in the face of those who take advantage of consumers with false labeling. For example, pure honey is by definition, a non-GMO food, but some producers will add that label. Consumers don’t know the real facts about honey and may reach for the non-GMO product.”

Mraz continues, “Consumers should beware of honey labeled organic. Producers who make over $5,000 a year on honey sales are held to strict USDA organic label requirements, which cover every piece of equipment and product used in beekeeping. This makes the production of organic honey nearly impossible for most American beekeepers. For example, bees will forage an average of 2 miles – but sometimes up to 5 miles – from their hives in search of pollen and nectar. A hive would have to be located in the center of at least 16 square miles of organic plants to qualify for organic status. And that land cannot be near a golf course, power line, or any land where herbicides are used, including residential neighborhoods.”

FUN FACTS ABOUT HONEY BEES

There are 3 types of honeybees: the worker, the drone and the queen. Each has a very specific role to play in the hive, and they depend on each other for survival.
In order to produce 1 pound of honey, 2 million flowers must be visited.
A hive of bees must fly 55,000 miles to produce a pound of honey. An average worker bee makes only about 1/12 teaspoon of honey in its lifetime.

Source:  https://www.honey.com/newsroom/presskit/honey-trivia

In most cases, honey bearing the USDA organic seal is produced in Brazil, Canada, Mexico or other nations that have organic standards, and the USDA honors the foreign organic programs and organic certification companies, even if their program is not close to USDA organic standards. This creates a dilemma for honey producers in the U.S. who want to sell their products, and creates confusion in the grocery store!

So how do you know what you are getting? Buy local or know your apiary. Champlain Valley, for instance, has an online store for their raw honey and other honey products – and their honey is delicious! You can also find local honey by searching on the National Honey Board.

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Is Cold-Pressed Juice Healthier than a Smoothie?

jars of colorful pressed juices

Are you a smoothie or pressed juice fan? Recently, cold-press juicing has become a very popular trend among consumers and in the prepared foods industry. Several companies have made a name for themselves creating tasty and presumably healthy juices. BluePrint Juice, Juice Press, Green and Tonic, Organic Avenue, and Pressed Juicery are just a few of the popular brands with storefronts across America.

What is cold-pressed juice?

Cold-press juicing is the process of extracting the juice from fruits and vegetables without causing heat damage to the nutrients that are being extracted. Exposing fruit to heat and light actually causes many vitamins and minerals to break down. Vitamin C, for example, is particularly reactive when it is heated.

Cold-Press Juicer

Cold-pressing is a slightly longer process and produces less waste than centrifugal juicers, which can cause oxidation to your juice. The argument for cold-press juices is that they are easier to digest than eating a full fibrous piece of produce because your body doesn’t have to work as hard to break it down. The nutrients are readily available for your body to absorb thus putting less strain on your digestive system and giving your system a quick boost of vitamins and minerals.

The issue with a traditional juicer, also known as a centrifugal juicer, is that it heats the produce that you are trying to juice. Heat treatments are usually the most cost effective for companies, however, research indicates that thermal processing can have negative effects on the available nutrients. When nutrients are subjected to heat they oxidize, which inevitably makes the final product less nutritious.

Vege to fruit ratio should be 3:1 to avoid too much sugar

Cold-press juicing is all well and good; however, juicing becomes unhealthy when large amounts of fruit are added to a juice. For example, most juices contain apple (at the very least) as the primary fruit ingredient. The average apple contains 19 grams of sugar. If you are eating an apple, the sugar does not affect you as much because the fiber in the fruit’s skin slows down your digestion of sugar.

Fiber is extremely important for our digestion and research has determined that eating your fruit will keep you satiated for longer. For this reason, you will feel fuller after eating one apple than you would after drinking the juice and nutrients from one. Because of this, you could easily end up drinking 2-3 apples in a juice without realizing it. Not to mention the lack of fiber will cause your blood sugar levels to spike, and will most likely leave you experiencing sugar cravings for the rest of the day. (You may want to revisit our previous post on sugar to understand more about how your body processes it!) Conversely, no one is going to suffer adverse sugar and health effects by eating whole fruits.

It can be very difficult for your body to handle all of that sugar at once, especially when many of these “healthy” juices exceed 40g of sugar per bottle…that’s more than a can of Coke! And while sugar from fruit is easier for your body to digest than the refined sugar from a can of soda, it still spikes your blood sugar levels.  You’ve then left craving more and more sugar— and when you go back for more, you probably won’t be grabbing an apple.

If you’re buying a prepared juice, you want to make sure the veggie-to-fruit ratio is at least 3:1, preferably with the primary fruit as a lemon. And more often than not, it’s better to skip any juice that contains more than one fruit.

Finally, you should be wary of how much waste juicing creates. Although cold-press juicing wastes less than centrifugal juicers, a 16oz juice wastes approximately 4.5 pounds of perfectly edible produce! Think of all the fruits and veggies you are throwing away that would keep you fuller for longer while also reducing waste.

Dirt-to-Dinner pick: Smoothies

Unlike juices, smoothies typically utilize the whole fruit and/or vegetable so the fiber is incorporated. Because of this, you can include a little more fruit than you would with juices, but be sure to make smart choices and not overload yourself with sugar. As with the juicing process, when blending your smoothies, you’ll want to use a mixer, like a Vitamix, that doesn’t subject the produce to too much heat, thus oxidizing, or breaking down, the nutrients and making them less abundant.

Smoothies can also be a great vehicle for incorporating protein in your diet. Using hemp seeds, chia seeds, almond butter, plain yogurt or your favorite protein powder, you can make a quick, nutrient-dense, protein-packed breakfast or snack on the go.

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Microbiomes at Work

cell in a microbiome

All living creatures live in microbial communities of bacteria, archaea, protists, fungi, and viruses. Microbes are everywhere, keeping humans, plants, and animals healthy and thriving. They are critical to life on earth!

It is generally understood that a healthy gut microbiome is essential for good health. So, we take our vitamin supplements, drink kombucha, and make sure we feed our probiotics with prebiotics. And while we understand the importance of good bacteria and a healthy gut, microbial research is still in its infancy. In fact, its potential applications are just beginning to impact human, animal, and soil health.

Companies in this space are developing revolutionary products that will change the way we incorporate good bacteria into our daily lives. Scientists are turning sugar into a prebiotic, applying animal feed technology to human health, and using strains of bacteria to help crops resist pests and diseases. At the agriculture conference, Davos on the Delta, the Dirt-to-Dinner team was introduced to some of the companies on the forefront of these microbial technologies.

Animal Microbiome: Keeping our livestock healthy

Farmers are under pressure to reduce or completely eliminate the use of antibiotics and hormones in animals. (Want to learn more about this? Read our posts on animal antibiotics and hormones). While vitamins made specifically for animals have been used for years to keep livestock and poultry healthy, the development of pre- and probiotics take animal welfare to a whole new level. By giving livestock these types of supplements, farmers are able to help their animals’ immune systems fight off diseases. A healthy animal will cost a farmer less time to manage and will create a better animal product.

Bactana Corporation focuses on the infinite ways an animal’s microbiome, immune system, and metabolism interact. They are producing safe, effective and inexpensive alternatives to antibiotics and hormones for animals using anaerobic bacteria strains. Clinical studies have demonstrated a decrease in intestinal inflammation, an increase in milk production, and improved feed efficiency and weight gain.

Diamond V is an animal feed company that uses proprietary fermented yeast technology as a feed supplement for dairy, poultry, swine, aquaculture, beef, and equine. They specifically utilize the bacteria strains Saccharomyces cerevisiae and Lactobacillus acidophilus to support an animal’s unique blend of bioactive metabolic compounds for optimum digestive and immune health effects.

The employees at the Diamond V animal feed facilities were beneficiaries of these fermented products as well. None of them were getting sick! Turns out, the employees’ exposure to these products were keeping their immune systems strong as well. Researchers and science continued to explore this connection, and a product for human consumption, called Epicor, was created. Epicor helps strengthen the immune system. (The Dirt-to-Dinner team can also attest that it works. We found that taking Epicor helped us avoid the colds and flu that were so rampant this past winter.)

Human Microbiome: Your Gut is your Second Brain

The microbiota in our gut weighs about 2.2 pounds and consists of 1,000 different species with 3 million genes. As humans, a third of our microbiota is the same as one another, but the remaining two-thirds is specific to our unique body. These bacteria help to digest our food, keep our immune systems strong, and help our bodies make and absorb vitamins. There are multiple connections between diseases and poor gut microbiota. (Want to learn more about this? Read our posts on Your Second Brain – Gut Microbiota).

Sugar has been demonized for a myriad of issues taking place in the human gut. But while conventional sugars, such as table sugar and fructose, are associated with unhealthy eating habits and disease, there are many other complex sugars in nature that act as healthy prebiotics. Prebiotics are the food for probiotics and a healthy gut microbiome is dependent on both for optimal health.

Two companies currently finding an application for natural sugars as prebiotics are Sugarlogix and Bonumose.  Sugarlogix has developed the technology to ferment “good” sugars into foods that can be sweet and healthy. Human breast milk, for instance, contains many healthy components, including good sugars. Could it be possible to duplicate these sugars in a lab and create a milk chocolate bar that tastes wonderful and feeds your healthy bacteria?

Bonumose is developing good-for-you sugars, such as tagatose and allulose, which are 92% as sweet as sucrose but have 38% fewer calories and an extremely low glycemic index. They also work with mannose, a prebiotic that can be used to treat various infections.

Grow Company, Inc. manufactures food flavors, natural coloring agents and animal and human health supplements. One of their primary products, Biogrown® vitamins and minerals, use probiotics as a sophisticated nutrient delivery system. For example, vitamin B can be hard for your body to completely absorb. By combining Saccharomyces cerevisiae, otherwise known as Baker’s Yeast, with Lactobacillus bulgaricus, a cultured yogurt, Grow Company has developed a way to help you properly digest vitamins and minerals, which may prevent gut maladies.

Soil Microbiome: Microbes for increased crop yield and health

There are large agri-science companies, such as BASF, Bayer, BioWorks, Certis, DowDuPont, and Syngenta, involved with biological seed treatments or soil enhancements, but there continue to be new innovations in this space. (Want to learn more? Read our post on Soil Microbes in the Spotlight).

NewLeaf Symbiotics is one of the companies that has set out to answer the questions, “What if we could make plants healthier and help them overcome threats like pests, disease, and drought?” and “What if we could position growers to meet the needs of the growing population by strengthening crops – naturally?

Rather than looking at the whole array of soil microbes, NewLeaf Symbiotics focuses on the m-trophs, which are native-to-plant microbes. Sequencing this bacteria has enabled them to provide a potent force for plant immunity and nutrient uptake.

Holganix has created a complete ecosystem in a bottle, containing over 800 species of beneficial soil microbes among other ingredients. This mixture of microbes is applied to soil to help farmers use fewer inputs and increase yields.

Biome Makers has examined 22,000 microbial species in the soil relevant to vineyards. They make recommendations and provide analytical tools to optimize microbial activity for both grape growth and fermentation.

Agbiome isolates microbes from environmental samples across the globe to create biological pesticides that kill insects, fungal pathogens and weeds.


Indigo Agriculture develops microbial seed treatments to support crops grown under stress, which will naturally help them defend against pests and diseases. Indigo coated seeds have helped farmers increase their crop yields by up to 15% without added use of chemicals or water. In addition, Indigo will partner with farmers and offer a robust marketplace for their crops. For instance, farmers who grow Indigo wheat sell for a premium to breweries and flour mills that demand GMO-free and insecticide-free products.

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A Stop Sign for Obesity?

donuts fat obesity

We know it is important to eat well— but that doesn’t mean we don’t crave foods that aren’t good for us. When you’re hungry, bored, or feeling indulgent it is easy to wolf down the nearest food or treat available, despite the knowledge that it may not be very nutritious.

Obesity is a global health challenge that requires action.

25% of the world’s population is either overweight or obese— and eating too many empty calories has been a key contributor to this rising epidemic. In fact, the evidence is clear that if we exercised more, ate and drank less, and didn’t smoke, 40% of cancers and 75% of diabetes and cardiovascular diseases would be mitigated.

Is Labeling a Solution?

Over the past 10 years, studies have been performed to better understand the effectiveness of labeling for consumers. The results, thus far, have been mixed. Generally speaking, women are more likely than men to read labels. Additionally, consumers who did not exercise but read the labels on their food lost more weight than those who exercised but did not read the labels. Of course, the best health results occur if you check the labels on your food and exercise.

In 2016, the Journal of Public Health published a study that evaluated consumers’ knowledge and perception about food labels.  The study concluded what consumers care most about when purchasing food products is: “the global quality level rather than the nutritional values.” So, while nutritional labeling can be effective, overall it seems that a more aggressive approach is needed.

Traffic Alert! A Black Stop Sign?

In 2015, alarmed that 67% of their population was either overweight or obese, Chile began to take action. The Chilean government placed a mandate that all food companies put a black stop sign on the labels for food that were in excess of 275 calories, 400 milligrams of sodium, 10 grams of sugar, and/or 4 grams of saturated fats, per a 100-gram serving size. To put this into perspective, 1 serving of peanut M&M’s has 240 calories, 13g of fat, and 23g of sugar. This qualifies for two black stop signs!! The law also prevents companies from advertising to children those products that exceed the labeling requirements.

Stop signs on these cream-filled pastries warn consumers of high saturated fat, high sugar and high calories. A triple warning!

Is the labeling program effective?

The desired outcome is that these labels cause consumers to stop and think before purchasing and overeating, and ultimately help change eating patterns. Even though the label was just recently implemented, it has been reported that nearly 40% of Chilean citizens use the labels as a purchasing guide. Additionally, children are also said to be responding well to the logos.

“We have shown that a simple message and a symbol is enough to communicate that you should be consuming less of certain foods. There’s nothing misleading about a warning logo, and clearly, this is what worries the industry.” (Dr. Camila Corvalán, a nutritionist at the University of Chile who helped develop the food labels)

Some food companies are reformulating rather than labeling

Certainly, these labels are getting attention, but what is even more impactful is that, according to The Food and Beverage Association of Chile, this new labeling has caused food processing companies to take note of their products and reformulate them to meet healthier standards.

More than 1,500 products have been reformulated to avoid carrying the black stop sign. For example, Nestlé has taken the lead and reformulated 6,500 products, globally, for better health and nutrition. For instance, Acticol, their alternative milk product, has been reformulated to help control cholesterol and support heart health. According to the company, “two glasses a day can help reduce cholesterol levels by as much as 10% in 30 days.”

If Chile can continue to successfully decrease their obesity problem, this program would be deemed a success and serve as an example for other countries in need. In fact, other Central and South American countries are already taking notice. Mexico, Peru, Uruguay, Argentina, and Columbia are aiming to adopt the black stop sign labeling to help warn and educate their consumers about the risks associated with junk food.

Why aren’t more food companies labeling or reformulating their products?

Cost. Labeling costs are a steep proposition for food producers and have become a somewhat controversial topic. Food processing companies are not inclined to make costly labeling changes unless there are government mandates. In addition, many corporations will have to spend the R&D to make the same foods with the same taste…but with reduced ingredients. And from a government standpoint, officials are asking themselves if big brother needs to be in your lunchbox! It is clear that change is needed, but are labels the best solution?

Labeling can be misleading. For example, 100 grams of almonds contains more than 275 calories and would qualify for a black stop sign. But, almonds are a healthy snack that contains healthy fats and essential nutrients, such as Vitamin E and magnesium. So, D2D would argue that this should be exempt from such labeling!

What about you—do you read the labels on your food purchases? Would you pause and reconsider your food purchase if it had a black stop sign on it warning you of the high levels of sugar, salt, and fat? Or would you just buy it anyway and know it was a treat? Let the D2D team know on Facebook!

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Milk and “Milk” Alternatives: Which one is right for you?

milk alternatives on a grocery store shelf

Since 2012, dairy milk sales have dropped 15% and non-dairy ‘milk’ sales have grown a whopping 61%. Yet, from a young age, we are told to drink our milk—that it will make our bones nice and strong! Milk is a nutrient-dense complete protein that is also rich in vitamins and minerals. So, why are people replacing milk in the first place? Lactose intolerance, dietary fads, and improved technologies all have spurred growth in the alternative milk market.

The alternative milk market now has more varieties than traditional milks. Packaged with colorful and enticing “fortified with” labels, it can be difficult to differentiate the nutritious value between all of the options. These alternative “milk” options include a variety of nut milks (almond, coconut, cashew, pistachio, hazelnut, etc.), legume-based milks (soy or pea), seed-based milks (hemp and flax) and cereal-based milks (rice or oat).

Because alternative milk options haven’t been around as long as milk, there are many mixed messages from both the media and food processing companies to shape our thoughts on these products one way or the other. And, as mindful consumers, we are constantly evaluating new options that may help to improve our health and eating habits.

The Market: Dairy and the Alternatives

According to Mintel Market Research, the dairy milk market was valued at $16.12 billion in 2017, a 15% decline since 2012. Comparatively, the non-dairy milk market is valued at $2.11 billion.  By 2023, the global dairy alternatives market is expected to reach $19.45 billion.

What our Dairy Farmers think…

The dairy industry is fighting against the misrepresentation of these new alternative ‘milk’ products.  Dairy farmers believe the labeling of these substitute products as “milk” is nutritionally misleading as they often have less protein, calcium, vitamins, and minerals than traditional milk and also contains added sugars. According to the FDA, the “milk” label means the product comes from a dairy producing animal. In fact, in a recent legal case, a California resident sued Blue Diamond for deceiving and confusing the customer with their labeling!

What does the FDA say?

The FDA has a Standard of identity for food, which protects the consumer by ensuring a label accurately reflects what is inside. For instance, ice cream must be called ice milk if it has less than 10 percent of butter fat. In the case of milk, the description is as follows: “Milk is the lacteal secretion, practically free from colostrum, obtained by the complete milking of one or more healthy cows. Milk shall contain not less than 8 1/4 percent milk solids not fat and not less than 3 1/4 percent milk fat.”  In other words, milk comes from a dairy producing animal containing milk fats and solids –  and not a tree or plant!

Almond, Coconut, Pea, and Hemp…Oh my!

As previously mentioned, the non-dairy market has grown by 61% since 2012. Occupying the majority of the growth is almond milk, with 64% of the market share. This is followed by coconut and soy milk, which assume 12% and 13%, respectively. The almond milk industry alone is worth $5.36 billion and has a huge growth projection of $7.2 billion by 2020.

As the demand for milk substitutes continues to climb, there are more and more companies getting into the market. The French company Danone, whose brands include Dannon, Evian, and Bonafont, now includes Whitewave, the largest plant-based milk provider in the United States. Whitewave’s alternative milk products include Silk, SoDelicious, along with other plant-based food brands (Alpro & Vega). Other key players in the industry include Blue Diamond Growers (Almond Breeze), Eden Foods Inc., and Hain Celestial Group Inc. (Rice Dream, Almond Dream, Dream Blends). But, lets put their profitability into perspective— a jug of almond milk contains roughly 39 cents worth of almonds, plus filtered water and additives and it retails for $3.99+. No wonder there are so many players entering the market!

But why are we looking far and wide for healthy substitutes when milk itself is so nutrient-dense?

Compared to the alternative milk products, cow’s milk is the most well-balanced source of key nutrients like proteins, fats, and carbohydrates. Milk is a rich source of calcium and contains high levels of B Vitamins. It is also a complete protein, meaning it contains all 9 essential amino acids. And while many milk alternatives have some of the beneficial aspects of traditional dairy, they also lack in areas where milk exceeds, while also having sugar added to the product.

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Coffee: Friend or Foe?

hot coffee mug with coffee beans

Does your morning routine include coffee?

At D2D, ours definitely does! Besides its delicious flavor, consumers rely on their daily coffee fix for its caffeine. When you have 3+ cups of coffee a day you probably think you’re becoming a caffeine-aholic. But that’s not necessarily true— and you are not alone! The average American drinks 3.1 cups of coffee a day. We were curious about how your body processes coffee and whether or not there are any associated health implications from our morning cup of joe.

Quite surprisingly, the United States ranks 26th in global annual coffee consumption. Finland leads the pack at #1, with their average consumer drinking 6+ cups a day! Since the world shares a love of coffee, it has been studied globally over the years. While there is still a lot we don’t know about how your body handles coffee, the majority of research that does exist actually demonstrates the health benefits associated with drinking it. However, there are few negative claims as well…

Acrylamide in Coffee

In February 2018, it was reported that California lawmakers are lobbying for new labeling of coffee with respect to Proposition 65. Prop 65 includes a list of all synthetic and natural chemicals that are claimed to cause cancer, birth defects, or reproductive issues. This new bill is calling for coffee companies and even coffee shops to include a cancer warning on their coffee packaging due to the presence of acrylamide in coffee. Acrylamide is a natural chemical that is created during the coffee roasting process. While it is true that acrylamide is currently on the Prop 65 list of potentially cancerous chemicals, there is more to the story.

Coffee? Cancer? What?

The research on acrylamide is extremely limited and only tested in rat subjects. A 2014 review of the existing scientific research on acrylamide, entitled Dietary Acrylamide and Human Cancer: A Systematic Review of Literature,  determined “a majority of the studies reported no statistically significant association between dietary acrylamide intake and various cancers.”  Furthermore, as we learned in our discussion of toxicants, our bodies are equipped to process and expel any compounds such as acrylamide that aren’t beneficial to our health.

Your genetics play a role in how the liver metabolizes caffeine

Your genetics, specifically a gene called CYP1A2, determines how quickly your liver metabolizes the caffeine in coffee. So, when you are enjoying a cup of coffee, your CYP1A2 gene will instruct your liver to either metabolize and get rid of the caffeine present in your bloodstream as quickly as possible— or not! If your CYP1A2 is slow, the caffeine present in the coffee will remain in your bloodstream for much longer.

Your genetics play a role in how caffeine is metabolized in your body. 

The speed at which your body metabolizes caffeine affects how your coffee consumption will influence your health. If you metabolize caffeine quickly, you may have a decreased risk of heart disease with moderate consumption of coffee. Alternatively, if you metabolize caffeine slowly, this may actually cause an increased risk of heart disease— hence all the confusion! But, don’t feel you need to test the metabolizing potential of your CYP1A2 gene. Researchers are only beginning to understand how our genes and coffee habits interact.

Coffee contains beneficial compounds

Although the nutrition label is rather lacking for a cup of coffee— 8oz contains 1 calorie and 95 mg of caffeine— there is more to a coffee bean than meets the eye! There are over 1,000 natural compounds in a coffee bean.

There are over 1,000 natural compounds in a coffee bean. Image: Pixabay

Additionally, according to the National Coffee Association, the roasting process creates another 300 beneficial natural compounds which can be beneficial to your health and assist in cell metabolism. They include vitamins B3, B5, and B12 as well as amino acids and citric, acetic, and malic acids. The European Food Research and Technology Journal has also reported that the volatile organic compounds (VOC) created during the roasting process have shown a maximum concentration at a medium roast level.

The various healthy compounds present in coffee include diterpenes and antioxidants. Research has indicated that diterpene can demonstrate the qualities of a therapeutic agent for cardiovascular disease. Diterpenes contain anti-inflammatory, antimicrobial and antispasmodic properties. Antioxidants have been known for their anti-inflammatory properties and have demonstrated the ability to fight free radicals. (For the full rundown on antioxidants click here.)

How does coffee affect your brain?

While there is still a lot to learn about your brain and its relationship to caffeine, there is some preliminary research that shows your brain can work more efficiently with a caffeine jolt. To put it simply, your brain naturally produces a compound called adenosine, which helps regulate blood flow to different organs. Caffeine can disrupt the relationship between adenosine and your brain, effectively blocking adenosine from your brain receptors. The effect of this is that your brain is not being “told” to relax. This is why you may feel wired after your cup of coffee.

One study also believes caffeine consumption may help with your memory consolidation.

Where does the science come out on coffee?

In 2015, the U.S. Dietary Guidelines decided to include coffee in its recommendations. The organization concluded that moderate consumption of coffee, 3-5 cups a day or up to 400 milligrams of caffeine, could be incorporated into a healthy lifestyle. The benefits of the abundant, naturally occurring compounds in coffee include a lower incidence of cardiovascular disease, diabetes, and muscle spasms.

In November 2017, the British Medical Journal published a comprehensive meta-analysis on coffee, which concluded that coffee appears safe within an intake of 3-4 cups a day, but that more research is needed.

“Coffee consumption seems generally safe within usual levels of intake, with summary estimates indicating largest risk reduction for various health outcomes at three to four cups a day, and more likely to benefit health than harm. Robust randomized controlled trials are needed to understand whether the observed associations are causal. Importantly, outside of pregnancy, existing evidence suggests that coffee could be tested as an intervention without a significant risk of causing harm. Women at increased risk of fracture should possibly be excluded.” – British Medical Journal
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Are Insects the Future of Food?

Grasshopper, Fried insects

News about insects is buzzing and consumers in North America are starting to listen. As discussed in Insects: A New Protein Source, insects are a complete protein (meaning they contain all nine essential amino acids) and they are a strong source of vitamins and minerals. So, now it’s time to walk the talk. The D2D team decided to give some of the most popular products on the market a try.

Follow us as we put these products to the test and try cricket protein powder, chocolate covered insects and cricket protein bars…

Test 1: Cricket protein powder

We are not the biggest fans of traditional protein powders. We prefer getting protein from the source itself (i.e. chicken or beef) but this is not your typical protein powder. The only ingredient is dry roasted crickets have been ground up! So, this would count as a natural animal protein and is a great option for a smoothie when you’re on the run.

Our recipe:1 cup unsweetened almond milk
1 tablespoon chia seeds
2 tablespoons cricket powder
1 tablespoon almond butter
½ banana
½ cup frozen blueberries

The consistency of the protein powder was very fine, similar to that of traditional whey or vegan protein powders. But smell at your own risk!

 

While there were some mixed reviews amongst our team, the protein powder was relatively mild and easily incorporated into our smoothie. By adding the other yummy ingredients, the taste of the powder was masked nicely. Definitely worth a try.

Test 2: Chapul Protein Bars

Chapul – a Utah-based producer of cricket protein bars and flours – received $50,000 in funding from Mark Cuban after their appearance on Shark Tank.

And the review:

The protein bars were more to our liking. With less hassle and added flavor, they went down easier than the cricket smoothie. The Chapul flavors were good and the texture resembled that of an Rx Bar. These protein bars also contained 2x the B12 than salmon and 3x the iron found in spinach!

Test 3: Flavored Cricket Snacks

For our snacking taste test, we ordered toasted coffee and sriracha crickets and a chocolate cricket bar. While the visible crickets tasted better than we thought, there was an issue with the “ick” factor as we could see very clearly that they were bugs! The products were more difficult to stomach. We recommend them to the fearless!

 

And the review:

The chocolate masked all cricket flavor and the crunch reminded us of a Nestle Crunch Bar. Yum!

Who eats bugs, anyway?

You might be surprised to learn that we’re not the first to hop on this recent insect-crazed bandwagon. Although insects have been eaten around the globe for millennia, they have recently been becoming more acceptable in the West. Restaurants from Los Angeles to Brooklyn are turning their protein features into bugalicious treats with surprising success.

“There are more than 1,900 edible insect species on Earth, hundreds of which are already part of the diet in many countries. In fact, some two billion people eat a wide variety of insects regularly, both cooked and raw; only in Western countries does the practice retain an “ick” factor among the masses.” (National Geographic)
Infographic: littleherds.org

And that’s not all— they’re becoming even more mainstream than just specialty restaurants. Going to a game? How about swapping that hot dog for some cricket tacos? The Philips Arena, home of the Atlanta Hawks, recently added these alternative protein tacos to their stadium food options!

And on the business side of insects…

AgFunder News recently reported that Protix raised $50 million in the largest insect farming investment to date. Furthermore, alternative proteins have also been a big area of investment interest given the amount of land and resources livestock farming requires.

Insect farming is a sustainable protein source— they are fed unsold fruit and grain, and require less water and land than traditional livestock—  but it isn’t without its fair share of difficulties. In order for this farming potential to succeed, it needs proper support. Insect farming requires a lot of capital in order to build factories with proper food safety standards. And while consumer demand remains relatively low in the United States, we still have a lot of growing to do.

But how easy is it to incorporate this affordable and nutrient-dense protein into your daily routine? Will insects be the chosen protein source for the generations to come? The UN has estimated that our population will exceed 9 billion people by 2050. And we need to be asking ourselves— how can we feed everyone?

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Are There Hormones in Milk?

holstein dairy cattle in field with blue sky

This day and age, you would be hard-pressed to find a multimillion-dollar industry free of controversy. Dairy farmers know this reality all too well. The consumer perception of hormones in milk products is an example of marketing claims gone awry. Because of consumer misunderstanding, the dairy industry changed without any regard for science. Despite many validated scientific studies and numerous regulatory approvals, the use of rBST (recombinant bovine somatotropin) has been reduced from dairy farming because of the fear generated by misinformed consumers and tactful marketing claims.

There is no such thing as hormone-free milk!

All milking cows are females that have recently given birth and have hormones. Just like humans! In fact, if female cows didn’t produce hormones, they would not be able to have babies and produce milk. Once a cow has given birth, she produces milk for approximately 10 months.

What is rBST or rBGH?

BST, or bovine somatotropin, is a naturally occurring protein hormone produced by a female cow’s pituitary gland. Somatotropin regulates the cow’s metabolism and determines how efficiently a cow converts her feed into milk. Bovine somatotropin (BST) is also referred to as Bovine Growth Hormone (BGH). rBST is the synthetic version of BST— it is an exact replica of the naturally-occurring BST hormone, recreated in a lab. After decades of scientific research, scientists recognized that cows supplemented with additional somatotropin produce on average 10-15% more milk every day. There is no discernible difference between milk from treated or untreated cows. When comparing treated versus untreated milk, it is impossible to detect the use of rBST.

In the 1970s, the biotechnology company, Genentech, discovered the BST gene and proceeded to synthesize the hormone to create rBST. Pharmaceutical companies were then able to commercialize the technology in order to sell the product to farmers. Monsanto, for example, licensed Genentech’s patent and was the first company to receive approval from the FDA. Monsanto then sold their product to dairy farmers and cows across the United States were given rBST to increase milk production.

Milk is a commodity and for this reason, it is very hard to distinguish the milk from one dairy cow to another. Farm profitability depends on both the available milk supply and consumer demand.

In 1997, Oakhurst Dairy in Maine was struggling to differentiate their company from larger competitors. The owner of Oakhurst decided to give financial incentives to their dairy farmers and in return asked them to sign a pledge rejecting the use of additional hormones. Thus began the marketing and enticing consumers to drink ‘rBST free’ milk.

Even Oakhurst Dairy, which prides itself on being “America’s first Farmers Pledge” against rBST must also include “FDA states no significant difference in milk treated with artificial growth hormone” on their label. (Source: WGME)

How do we know rBST is safe?

BST (and the synthetic rBST) is a hormone that is specific to bovines. The human body does not produce it or have a need for it. So, if you are an avid milk drinker, you can rest assured that your body does not recognize BST as usable in the human body. Because it is a protein, the human body will effectively break it down (like any other protein) and eliminate it. Therefore both BST and rBST have no impact as a growth hormone in humans.

In 1993, the Food and Drug Administration (FDA) approved the use of rBST in cattle. The World Health Organization Committee (WHO) and the Food and Agriculture Organization (FAO) followed suit and deemed rBST safe for consumer use. Today, over 90,000 scientific reviews and studies document the safety of rBST on both humans and cows.

According to The American Cancer Society, consumers should not fear the insulin-like hormones, “at this time, it is not clear that drinking milk, produced with or without rBGH treatment, increases blood IGF-1 levels into a range that might be of concern regarding cancer risk or other health effects.”

Mary Kraft is a dairy farmer from Fort Morgan, Colorado. She explains hormone use in milk production and why she feels confident that the milk we all drink is safe and healthy.
Source: www.findourcommonground.com

rBST is proven not to affect human health or the nutritional quality of milk, but there are some studies that argue rBST causes mastitis (udder infections), reduction in fertility, and lameness in cows. These alleged side effects, along with the results from a 2003 meta-analysis confirming these findings, resulted in several countries banning the use of rBST. However, 11 years later, a 2014 meta-analysis, sponsored by the American Veterinary Medical Association, showed no ill-health effects to cows given rBST. Given these conflicting opinions, the Dirt-to-Dinner team was curious about what the farmer had to say— after all no one cares more about having healthy dairy cows than a dairy farmer. When speaking with various dairy farmers, they all agree that that the health of the cow depends on the farmer. Dairy cows are like Olympic athletes. If farmers feed their cows well, clean them properly, and monitor their activity they will stay healthy. For example, if they are given rBST and their udders are not monitored and cleaned there is an increased risk of mastitis, but if they are well-cared for the farmer can eliminate that risk!

The Sustainability Factor

The use of rBST can help the environment. Dr. Normand St-Pierre, a retired dairy specialist from Ohio State University, examined a recent study that calculated the number of various pollutants that were inevitably not produced with the use of rBST.

In the study, milk created by the one million dairy cows supplemented with rBST inevitably reduced the number of cows needed to create the same amount of milk. This reduced manure excretion by 3.3 billion pounds per year. It also reduced emissions of CO2 1.3 billion pounds per year—the equivalent of over 350,000 family cars.

The point? Technology often improves efficiency on the farm. In the case of rBST, the environment benefited through fewer carbon emissions and the consumer benefited through more affordable milk and milk products. Technology can lead to efficiency – more milk with less water, waste, and land use. From a farmer’s (and consumer’s) perspective this is a positive in terms of business and environmental impact.

Labels are often used as marketing gimmicks

The ‘BST Free,’ ‘rBST Free’, or ‘rBGH’ labels are often used as marketing gimmicks. This continued marketing ploy drives consumer perception. American farmers work with very thin margins. Our farmers are expected to produce viable dairy products on a specific amount of land, water, and resources. The average farmer produces approximately 38,000 glasses of milk a year, with the average consumer consuming roughly 325 glasses of milk a year. Why not allow farmers to produce this using fewer cows rather than putting stress on our environment?

Labels can be confusing. Here not only are customers assured that this milk is free of hormones, but also states that the use of rBST in dairy farming is safe.

rBGH is practically a non-issue today—most producers no longer use rBGH. In 2007, a government study projected that roughly 17% of US cows were treated with rBST and that number has continued to decline. But understanding this social controversy is very important. Why do we ignore the data? As we have seen with GMOs, consumer perception can negatively affect successful food technology.

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Why Is Sugar Bad For You?

colorful candy

Following an indulgent holiday season, the Dirt-to-Dinner team decided to eliminate added sugars from our diet. And more than that, we wanted to understand the risks associated with eating excess sugar. What is sugar doing to us and should we kick the habit all together?

The average American eats between 90 to 110 grams of added sugar a day. This equates to about five cups of sugar a week. This is roughly 50 grams over the recommended daily allowance by the American Heart Association, which advises us to eat no more than 25 grams or 6 teaspoons per day for women and 36 grams or 9 teaspoons per day for men.

What is worse: “high in fat” OR “high in sugar”?

Foods that are “high in fat” have been blamed for many health issues in the United States. When President Dwight Eisenhower had a heart attack in 1955 Americans began to investigate the relationship between prevalent diseases and sugar. His doctors divided into two camps over what was to blame: sugar or fat.

Unfortunately for the American public, foods high in fat became the culprit for his health problems and sugar was deemed safe for consumption. The food industry took note and started creating “healthier” foods that were “low fat.” And in order to compensate for the bland taste and ‘mouth feel’ that occurred without  the presence of fats, sugar was added as a substitute.

Today, 31% of Americans are obese. One American dies every 40 seconds of cardiovascular disease, 9.4% have type 2 diabetes, and 34% of Americans are pre-diabetic. Is this a coincidence or is sugar to blame?

Now, sugar has been deemed the new poison. The New York Times, The Guardian, and The New Yorker have all written about the toxicity of sugar. And documentaries, such as That Sugar Film and Fed Up, highlight sugars adverse effect on our health.

However, until it is possible to perform research that incorporates human trials, it is very difficult to state these claims definitively. Of course, it is much easier to feed sugar to rats and see the results than performing the same experiments on humans. In fact, while the National Institutes of Health has several studies that point to the adverse effects of sugar on our health, it also has published studies that indicate the results of fructose consumption are inconclusive.

Added sugar vs. naturally occurring sugar

Many of our readers have asked about the sugars found in fruit and dairy products. Fruit is packed with fiber, vitamins, and minerals! Yes, it does contain naturally occurring sugars, but the fiber present will slow down the glucose and insulin peaks. (For more on glucose vs. fructose read our previous post on sugar.)Chewing fruit adds to your satiety and prevents you from overeating. Fruit juice, on the other hand, is packed with sugar and does not have the same fiber content. Even if it doesn’t contain added sugars, we recommend skipping the fruit juice and eating your fruits!

The sugar found in dairy is called lactose. Lactose does not contain fructose. However, dairy products can have added sugars, which do contain fructose— and that sugar counts as added sugar. Be sure to grab the unsweetened yogurt options, drink milk, and eat 2 servings of fruit a day.

The research says…

Too much sugar hurts your brain. Yes, glucose feeds our brain, but the excess consumption negatively affects on our brain signals. Our brain cells need 2x more energy than our other cells, which is roughly 10% of our diet. Too much fructose reduces a chemical called brain-derived neurotrophic factor (BDNF). This helps with repairing and protecting brain cells, forming connections and make new memories. A low level of BDNF causes all sorts of issues such as low concentration, limited memory, and even depression.

Fructose is not metabolized by our bodies so it gets stored in our liver as fat. When the liver can’t hold anymore, it will send the fat to the organs in your body and around your belly. A diet high in sugars is strongly associated with metabolic syndrome – which means that everything your body regulates starts to fall apart.  It is the precursor to heart disease, diabetes, and inflammation. The first sign of metabolic syndrome can be something as simple as visceral fat.

Finally, a new study from the University of Texas MD Anderson Cancer Center showed a link between breast cancer and sugar. Mice on a sucrose diet, containing fructose, were approximately 60% more likely to develop mammary tumors.

Why do we have sugar cravings?

Eating a high sugar diet makes you want to eat even more! Because it doesn’t take as much energy to process sugars as it does protein and fat, so your body processes sugar much faster. So fast, in fact, that your body can’t tell that you are full.  High peaks and lows in both glucose and insulin create a craving for more food 2-3 hours after you ate a high glucose load. The snacking continues – the calories build – and weight gain follows.

Ever had a sugar high? Sugar rushes energy through your body as the insulin enters through your bloodstream. This is often followed by a fast decline because there was so much glucose in your bloodstream that insulin can’t keep up and your cells don’t get the energy they need. This tells your brain to eat more sugar in order to get more energy. It is a never-ending cycle that most people are on throughout the day: up and down and up and down.

The negative effect of sugar is not an overnight phenomenon – it is a slow progression. It could start by eating too many sweets with not enough exercise. Or your LDL (bad cholesterol) could be too high. Keeping a poor diet for a longer period could then cause you to develop a pre-diabetic condition of insulin resistance. This, combined with a high level of triglycerides, will start to take its toll on your health. Continuing this bad diet over a period of several months or years would then begin to deteriorate your health. (Read our post on inflammation for more insight on the link between unhealthy digestion and cancer.)

Quit the sugar

The average caloric consumption per capita in the United States is 3,750 calories per day. That is approximately 1,750 more calories than we need. Additionally, on average, Americans sit 10 hours a day and this doesn’t even include sleep! In order to get healthy, something has to change. The good news is that all the negative effects of sugar can be reversed once you ‘quit the habit’ and start making better choices!

Excess sugar has health consequences, but let’s be honest – there are more factors to blame, as well. No one sits down and eats a plate of plain cane sugar.

If you are not exercising, start. Exercise burns the triglycerides before they turn into visceral fat. Exercise also reduces stress, which makes you happier and helps reduce your cravings. Not to mention, stress and obesity are linked.

If you walk out of the grocery store with a cart filled with overly processed food and no vegetables, start writing and sticking to a shopping list, and stay away from the center aisles. Going to the grocery store is even more fraught with unexpected purchases. 60% of grocery store purchases are unplanned – and most of those are in the center of the grocery store, where all the processed foods are kept. Added sugar is literally everywhere. If you removed all the items from the shelves in the grocery store that have added sugar, you would eliminate 80% of the food in the center aisles.

If you crave sugar-sweetened drinks, then start to wean yourself off them. Sugar-sweetened drinks are a major culprit because they pack so much sugar into one small product. Meta-analysis has shown that drinking two 16 oz sugar-sweetened beverages a day can cause diabetes, metabolic syndrome and cardiovascular disease. They are a companion to a meal, they don’t fill you up, and you can exceed the recommended allowance sugar. We associate sugar drinks with sodas such as Coke, Pepsi, or Dr. Pepper, yet they are found even in ‘healthy’ drinks such as fruit juice, ice teas, expensive cleanses and sports drinks. Energy drinks are particularly fraught with sugar.

 

Click here for recipes to satisfy your sweet tooth without added sugar — from the D2D team!

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What is Inflammation?

inflamed knee

Inflammation is often the starting point of many diseases. Is it the result of an unhealthy diet? What is the effect of inflammation on your body?

Inflammation is your body’s protective response to injury, disease or irritation of the tissues

Inflammation is your body’s mechanism to protect itself and heal damaged cells or tissue. This damage can be caused by either a wound, toxic substances or pathogens which may be in the form of sickness, excessive alcohol, chemicals, stress, unhealthy diet or lack of sleep. When your cells are in distress, they call out for help, and your immune system is full of front line soldiers who are programmed to attack and dispose of them. Inflammation is classified as either acute or chronic.

Acute vs. Chronic Inflammation

Acute inflammation occurs in the short-term. It is responsible for getting rid of an infection, helping clean a wound, and repairing your tissue. Examples include cutting yourself while shaving or spraining your ankle. The inflammation that occurs is a healthy reaction to repair the injured tissue. An army of white blood cells are the first responders that ingest and dispose of the damaged cells, pathogens, or irritants that may have entered your body.

On average, as long as you don’t re-injure yourself, an acute inflammatory response should only last a few days or weeks. Your body knows to trigger acute inflammation in order to get rid of things that are harming you.

If you don’t take care of that wound, or if your body is inundated with a constant invasion of pathogens or toxins, your cells continually call for help from your immune system, and your body is on high alert at all times. This prolonged “state of emergency” can cause lasting damage and is called chronic inflammation.

Chronic inflammation can last from several months to several years. The onset of chronic inflammation can be delayed, and signs of chronic inflammation are difficult to detect. It can also be incredibly difficult to identify the part of your body that becomes inflamed when the problem is chronic.


If our body is using energy to unnecessarily fight a perceived “invasion”, then it has less energy for normal functions. More importantly, with less energy available, our bodies cannot produce anti-inflammatory compounds such as glutathione, one of our bodies’ major antioxidant. In addition, adenosine triphosphate (ATP)— the energy molecule used by our cells is being used to fight a threat that isn’t real. At the end of the day, we have less energy and lower levels of antioxidants creating vulnerability for potentially diseased states.

How do you know if you are chronically inflamed?

You may not always be able to visually see the effects of inflammation, but there are signs that indicate its presence. These include fatigue, weight gain, skin outbreaks, gastrointestinal issues, and even depression or anxiety.

The best way to fight inflammation is with a healthy diet, regular exercise, and sleep

You can avoid certain foods that trigger inflammation. These include sugars and overly-processed foods. Additionally, smoking and excessive alcohol consumption should be eliminated.

A healthy diet helps fight inflammation

Foods to eat include plenty of colorful vegetables and greens, and foods containing healthy fatty acids, such as those found in nuts and avocados. Additionally, drink plenty of clean water so your cells stay hydrated and can perform at their optimal level!

Regular exercise is also an important part of fighting inflammation. A recent study performed by Mark Hamer, PhD, an epidemiologist at the University College London, examined the long-term effects of exercise with regard to inflammation. The study lasted for 10 years and included 4,000 middle-aged men and women.

Ultimately, Dr. Hamer found that subjects who completed approximately 2.5 hours of “moderate” exercise per week – or at least 30 minutes a day – reduced their inflammation markers by a minimum of 12%. Additionally, some study participants began exercising midway through the study period and were able to lower their inflammation levels as well— meaning it is never too late for the benefit of working out!

Get enough sleep and reduce stress. Poor sleep and stress trigger inflammation. According to a study performed by Emory University and presented at the 2010 American Heart Association Scientific Sessions, getting less than six hours of sleep per night is associated with higher levels of inflammation. This is also linked with an increased risk of heart attack and stroke.

Reducing stress and getting enough sleep helps fight inflammation

In addition to lack of sleep, excessive levels of long-term stress can negatively affect your gut and compromise the production of enzymes that aid in the digestive process. For your best performance, it is optimal to get eight hours of sleep each night, with at least five of those hours being continuous or uninterrupted.

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It’s the Merriest Time of Year (for calories!)

egg nog christmas

The holidays are fun and festive. At D2D we have been wondering how alcohol is processed in our bodies, but we still wanted to figure out which drinks could add to the merriment without adding to our waistlines! So we are presenting you the bad (and good) of alcoholic options.

Alcohol calories are empty calories with no nutritional value

While calories provide energy to fuel our bodies, not all calories are alike. For example, a calorie from an almond is not the same as a calorie from a chocolate chip because the fiber, fat, carbohydrate, protein, and sugar content vary significantly between the two. The almond calorie is more nutritious than the chocolate chip calorie – thus better for your health. However, calories from alcohol offer no health benefits.

The major sources of energy in food are fat, protein, and carbohydrates. When they are burned (metabolized), they provide different amounts of energy
.

We don’t use alcohol calories for energy. Alcohol is a toxin and your liver has to work hard to metabolize and discard it as quickly as it can. When you take that drink of alcohol, it is ultimately converted into acetate – and burned first. Your liver can only metabolize one drink per hour. What it cannot metabolize goes into your bloodstream – causing intoxication.

The alcohol metabolism is taking precedence before your food calories metabolize, thus inhibiting your digestive process. The metabolism of fat, carbs, and protein is reduced by at least 31%. When you sit down to eat dinner after cocktail hour, your meal doesn’t get digested until after all the alcohol is out of your system. While your body is busy eliminating this toxin, it stores your dinner as fat for future energy.


Learn how the body processes alcohol in this video.

Additionally, if you are imbibing in festive holiday cocktails which contain lots of added sugar, your body is storing the fructose component of sugar as fat, and you can expect some unwanted belly fat.

Alcohol also suppresses the part of your brain that tells you when to stop eating. Because the calories are empty calories, your brain is tricked into thinking you are hungry, thus you crave more food.

If you are a frequent drinker, those extra, unused calories compound over time and tend to accumulate around your waistline, contributing towards abdominal obesity. How many drinks is too many? More than two or three drinks a day, on average. So, if you drink nothing during the week, but consume 21 drinks over the course of the weekend, you can expect your waistline to expand.

How do we enjoy the holidays while still having cocktails?

A “standard” drink of alcohol contains roughly 14 grams of pure alcohol, and is defined as: • 12 oz. of regular beer, (usually about 5% alcohol) • 5 oz. of wine, (12% alcohol) • 1.5 oz. of 80-proof distilled spirits. (40% alcohol)

While they contain alcohol calories, straight liquors, such as whiskey, bourbon, scotch and rum, and gin, vodka and tequilas, without flavorings or mixers, have no carbohydrates and no sugar. Sounds ok, right? While this is an option, remember that the alcohol calories are metabolized first, and your liver is working hard to eliminate the alcohol.

Adding the mixers is a double whammy for your bodily systems

While straight liquor will contain no carbs or sugar, adding a mixer is a different story. In general, mixed drinks with an unflavored liquor and a sweetened soda or tonic water, for instance a vodka tonic, will contain 150 calories and 13.5 grams of sugar. Now, when you are drinking that drink, your body is not only working overtime to dispense the alcohol calories, it is now contending with the calories from sugar which are being stored as fat.


You will really pack on the calories, carbohydrates and sugar with specialty drinks such as Long Island Iced Teas and Margaritas, which are upwards of 700 calories each. Beware the enticing “drink of the day!”

The answer to imbibing in alcohol and keeping an eye on your waistline? Drink them on the rocks or with a splash of soda water or fresh fruit.

While straight liquor is low in carbohydrates, the mixers will increase this load.

source: Diet Doctor

Wine Time…

Before you order your next glass of crisp chardonnay, rosy Cabernet, sweet Reisling or bubbly Champagne, there are a few things about wine to consider to help you enjoy the evening’s festivities and make the next morning merrier, too!

A serving of wine is approximately 5 ounces. That comes to about 120 calories. However, most people pour themselves an 8 to 10-ounce glass of wine, which will boost your calories to over 200 calories per glass.

One thing to keep in mind is that the higher the ABV, the more calories the wine has. Wines produced in the U.S. and in warmer regions, like Chile and Australia, generally have higher ABV (alcohol by volume) of 13-17%, whereas wines produced in Europe typically have a moderate 9-12% ABV. This is largely due to Europe’s more temperate climate and stricter regulations regarding alcohol content.

All sparkling wines, including Champagne and Prosecco, will have some sugar in them, as it’s a necessary ingredient for the fermentation process. In general, France, Spain and the U.S. have tighter laws around added sugar in sparkling wines, so these will be your safest caloric bet. Favor terms on the label like “naturale” or “zero” over “doux”, which means sweet.


Source: Wine Folly

Be mindful of how much wine you pour into your glass, and try to find wines with an ABV of less than 13% to keep the calories at bay. For a variety of wines with less alcohol, you might end up finding yourself in the European aisle of your favorite wine store, but that’s ok – perhaps you’ll find your new favorite varietal!

Beers at the Bar

Beer has a dense carbohydrate content. Generally, a 12oz beer has about 150 calories and 13g carbohydrates. To put this in perspective, drinking one bottle of beer is about equal to the carb count of one slice of bread. You might want to keep that in mind if you like drinking a six pack while watching football— you just consumed almost a half a loaf of bread.

Beer has been thrown in the high glycemic index category because of its high amount of sugar used during processing. But the sugar is maltose, does not include fructose, and is used up in the fermentation process. And unless you drink five beers in 15 minutes you won’t consume enough carbohydrates to spike your glycemic index. But the carbohydrates will stack on the pounds, so go for a light beer and you will feel better in the morning!


source: Diet Doctor

Drinking beer does give you the chance of having elevated uric acid compared to other alcohols. Hyon K. Choi, MD at Massachusetts General Hospital found that men who drank two or more beers a day were 2.5 times more likely to develop gout than those who didn’t.

There are actually some health benefits to beer! While it does depend on the beer and how it is brewed, a bottle of beer has trace amount of minerals that helps with heart and bone health, provides antioxidants, and may reduce the risk of diabetes. This is assuming a maximum of two beers a day for a man, and one beer a day for a woman.

Why do we get hangovers?


A hangover almost always means you are completely dehydrated! You have depleted the vitamins in your body, typically Vitamin A, B, and C. Not to mention, you have also accumulated acetaldehyde, which is a toxic by-product of your body metabolizing alcohol. It is responsible for headaches, nausea, increased heart rate and flushed faces. Yikes! Drink a glass of water at least between each cocktail, and one before you go to bed.
 (Wine Spectator)

Now that we have briefed you on the highs and lows of alcohol consumption, here are a few tested recipes to enjoy your holiday cocktails in moderation!

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The TB12 Diet: One Size Does Not Fit All

Tom Brady about to pass the football print

Some of us at D2D are part of the New England ‘Patriot Nation.’ So, when the G.O.A.T (*Greatest of All Time) released his manual outlining how to achieve a lifetime of sustained peak performance, it was quickly pre-ordered. I mean, who doesn’t want to achieve greatness like Tom Brady? He has made some of the greatest comebacks in football history and has earned (to date) 5 Super Bowl rings. Now 40, he argues that he is playing better than he was at 30. Regardless of your opinion of the Patriots, you have to respect the fact that Tom Brady has far exceeded the average tenure in the NFL and shows no signs of slowing down!

What is Tom Brady’s roadmap to his incredible success on the field?

According to his book, the principals of the TB12 Method support established knowledge that long term health (and proper weight management) at any age is directly linked to eliminating or reducing bodily stressors like toxic congestion, inflammation, and imbalances. And while you eliminate these triggers, you ADD in good stuff, like nutrient-dense foods, exercise, stress reduction activities, and clean air and water.

The TB12 Diet isn’t for everyone

While his method to maintaining overall health seems like a balanced approach, we did a couple of double-takes over Brady’s shunning of conventionally grown and genetically modified food. Eating a diet rich in fruits, vegetables, and lean protein is most important to your health, whether you shop at your local grocery store or the local farm stand. Whether you choose to buy conventional or organic foods, regulations ensure the safety of the food that hits your plate.

“If Brady wants to know the facts about today’s agriculture, he should come to visit my farm and learn the facts.” A Maryland farmer who grows corn, soybeans, canning tomatoes, grapes, and fresh-market green beans writes to Tom Brady to discuss his misinformed ‘issues’ with conventional farming.

Brady’s very regimented diet is one that is designed specifically for his lifestyle and enables him to perform at the top of his game every day. He maintains that throwing the ball is easier than eating, so he tackles the quality, quantity, and timing of his meals with the same precision and focus as his passes to Gronk.

On the list of what he doesn’t eat are the usual suspects: sugar, caffeine, and alcohol. But he takes it a step further by adding nightshade vegetables to the list.

What are nightshades?

Nightshade vegetables are members of a large group of flowering plants in the Solanaceae family. Included in this large family are a few of the world’s most cultivated and consumed crops: potatoes, tomatoes, eggplant, and peppers.

Tom’s chefs are likely not including these in recipes because (he may not like them!); yet there are some observational studies that claim patients who eliminate nightshade vegetables from their diets experience a feeling of improvement from varying forms of arthritis, allergies or autoimmune deficiencies.

Healthy people, on the other hand, should have no problem digesting nightshade vegetables. To date, there is no verified science behind these anecdotal observations, and the benefits of these nutrient-packed group of vegetables far outweigh any risk.

Despite the ominous name, ‘nightshade’ might have been coined from the fact that some of the plants in this family grow at night, and some prefer shade. Commonly, they all produce an alkaloid (solanine or tomatine) – which is poisonous to… insects… not humans. Blaming them for inflammation is overkill – except for those people who are allergic or sensitive to solanine. Their antioxidants actually can reduce inflammation!

The inflammation conspiracy against nightshades

The inflammation theories point to the alkaloid compounds in the leaves, roots, and stems of nightshade plants. Alkaloids are natural toxins produced by the plants as a defense against animals, insects, and fungi that might feast on them. Alkaloids actually have medicinal properties, but to the taste are bitter, which makes the plant less palatable to insect predators.

The alkaloids found in nightshades are quite low and not a health concern. Furthermore, millions of these vegetables are eaten every day around the world without incident. We wouldn’t recommend that you start munching on the leaves, stems, and roots of these plants, but the ripened fruit is safe, healthy, and completely digestible. In fact, as fruits and vegetable mature and ripen, the concentration of beneficial antioxidants actually increases!

To put this in perspective, “A large potato weighs about 300g (10.6 ounces) and has a solanine (a type of alkaloid) content of less than 0.2mg/gm That works out to around 0.03mg per kilogram for an adult, a hundredth of the toxic dose;  A murderous wife would have to feed something like 67 large potatoes to her husband in a single meal to poison him. Unless he’s a phenomenally big eater, arsenic would be a better bet.”
(Source: Science Based Medicine.org)

Every body is a unique body

Given that everybody is unique, there is no one solution to address inflammation. Existing food intolerances, autoimmune deficiencies, and allergies will affect inflammation but what affects you may not affect others. But in general, the eating nutrient-dense foods like dark leafy greens, legumes, bright colored fruits, and vegetables, and skipping the white bread, overly-processed “junk” food, and sugar will help your body fight inflammation.

Eggplant is full of fiber, potassium, magnesium Vitamin C and Vitamin B6. The anthocyanins in eggplant may protect heart and brain health.

Most of us can excuse the specific elimination of nightshades as we are not professional athletes or getting slammed by 250-pound linebackers in our daily lives! Overall, eliminating whole food groups from your diet isn’t necessary unless you suffer from specific food intolerances or allergens.

Nightshades are Nutrient Dense

Whether chopped, cooked or processed, tomatoes, eggplant, potatoes, and peppers are nutrient-dense foods that can combat inflammation, decrease cancer and heart-disease risk, support good digestion, and can aid in bone, eye and brain health.

Bell peppers are low in calories and high in vitamin C, (one cup provides 157% of RDA of vitamin C) and supply good amounts of the B vitamins (B2, B3, folate, and pantothenic acid), vitamin E, potassium, phosphorous, vitamin K, manganese, and magnesium. Bell peppers are also rich in phytonutrients.

Tomatoes contain all four major carotenoids: alpha- and beta-carotene, lutein, and lycopene. They are also high in vitamin C. And if you don’t like them raw, chop and cook them in a sauce — which enhances the bioavailability of their nutrients.

EAT YOUR FRUITS AND VEGETABLES!

Alpha and beta carotene, cryptoxanthin, lutein, zeaxanthin, and lycopene are carotenoids responsible for the pigmented orange, yellow red color in fruits and vegetables. These have long been known as powerful antioxidants.

“At the end of the day, despite the vicious rumors, nightshades are brimming over with nutrients and vitamins, which are excellent for your health and for most people, should be welcomed warmly into their plant-based lifestyle.”

– UC Davis, Integrated Medicine

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What is Clean Eating?

a piece of kale and small pieces of fruit on a white background

Are you eating “clean”?

There are so many different ways to interpret this new food trend. What originally started as a healthy push to eliminate heavily processed foods (like sugary cereal, white bread, and candy) has now become a program that considers “processed food” as any foods that have been altered from their most natural form.

But, does this vague definition include best farming practices? Safe labor? Harvesting methods? Pesticide application? Treatment of farm animals? We’re not so sure…

Consumers want to feel more connected with their food— and this is a movement D2D certainly supports. However, the idea of “eating clean,” which has been heavily perpetuated by social media, is often very misleading. Media outlets, like Clean Eating Magazine and Fitness Magazine, outline various ways to practice clean eating but this definition varies depending on the consumer.

Sometime in the early 2000s, two distinct but interrelated versions of clean eating became popular in the US – one based on the creed of “real” food, and the other on the idea of “detox”. Once the concept of cleanliness had entered the realm of eating, it was only a matter of time before the basic idea spread contagiously across Instagram, where fans of #eatclean could share their artfully photographed green juices and rainbow salad bowls. The Guardian

The basic definition of “clean eating” means eating no “processed” food. But what does that mean?

After some research, it seems that the most basic definition of eating clean is a diet full of fresh, often organic, whole foods. This means no processing— and, for the record, “processing” can include steaming your veggies or putting fresh ingredients into the blender for a smoothie! In some cases, this eating method can actually be detrimental to the nutritional value of produce. Peas, for example, lose nutrients very quickly when harvested and are often flash frozen to protect the nutritional content. But frozen produce is considered processed, so by keeping clean you are actually getting fewer nutrients! Like peas, tomatoes also contain more nutrients when they are heat-processed, as they release more lysine.

“Processing is not always bad. Often processing removes toxins or bacteria, or allows for us to eat certain types of foods in the off-season due to freezing or canning. Processing can also include altering the consistency or taste of food to make it more appealing.”
—Jessica Fanzo, assistant professor of nutrition at Columbia University

And how does the “clean” label apply to labor, animal farming, and best agricultural practices? Currently, there is no accepted standard by which companies are measured and able to deem their food “clean.” This whole clean trend is not as cut and dry as you might think…

Meet The Clean Label Project. This non-profit organization is currently working to add transparency to consumers’ food purchases and reduce the contamination that can occur in consumer products. They want to clarify the misleading labels and bring more awareness to the environmental contaminant issues that can affect your food. And while this initiative could prove to be very beneficial in the future, at the moment they can only advise on pet food. 

“Clean eating” means eating only organically grown foods — but does that translate to healthier?

It comes as no surprise that the organic industry is a fan of the clean eating movement. Similar to the use of the “natural” label, they have motivated the narrative on this term. Keep in mind, there are no set rules or regulations when you eat “natural” or “clean.” You might remember, we recently investigated the natural label in order to clarify that “natural” doesn’t translate to healthier.

Does organic mean “cleaner?”  The organic industry is deeply rooted in the clean eating trend, but as we discussed in the article Conventional or Organic? organic doesn’t always mean fewer or no pesticides have been used to grow the food.

What about the definition of “clean meat?”

What gets a bit trickier, however, is how to incorporate meat. How are you determining the cleanliness of your beef and poultry? Some diets recommend organic, grass-fed meat and poultry. But let’s think about this rationally— does feeding your cow grass really make its meat clean?  

Clean meat means meat that was produced using safe and regulated practices. It means animals that were harvested following the standards set by the USDA or respective governing organization of that country. It means meat that was inspected before entering the grocery store. And it means meat that won’t make you sick! The idea of “clean meat” being held to a different standard than our current global regulations would create a total disruption of our understanding of the food chain. This could lead to increased foodborne illnesses and would negatively affect the safety regulations that are already in place. Why are we trying to blur the food safety lines? It is harmful to our health!

Globally, consumers spend about $1 trillion per year on meat and this can have a pretty significant impact on the environment and our natural resources. Memphis Meats is an innovative food company that wants to find a safer, more ecologically-sound way to harvest meat while preserving farming resources. Meat created in a lab isn’t grass-fed, it isn’t considered organic, but it was harvested using clean and safe practices. In fact, it was cultivated in a petri dish! Memphis Meats actually hopes to cater to non-meat eaters by providing these individuals with a safe way to enjoy meat that does not harm animals.

Memphis Meats’ cell-based chicken and duck

Does “clean eating” incorporate labor regulations?

This idea of eating clean seems to only incorporate the food once it has reached our plate— but there is a fundamental issue with this. If the grass-fed, organic beef on your plate was farmed under harsh or unsafe labor conditions, is it still considered clean?

Good labor practices are a huge component of sustainability efforts. While some “clean-eating” consumers consider clean food to mean food created using safe and regulated labor practices, the majority of people eating clean focus solely on the processing of food.

UTZ chocolate, for example, created a model around sustainability that includes child labor laws, therefore child labor is prohibited on all contributing UTZ farms. Their products are farmed and harvested within regulatory guidelines, their factories are inspected, and their products are made safely — but their chocolate isn’t considered “clean.” Chocolate is made from by processing cacao beans. And as we learned in Crazy for Cocoa, there are nutrients in cacao beans that are available in a serving of dark chocolate. So, while we aren’t telling you to eat tons of candy, if you are buying a more nutrient-dense dark chocolate, shouldn’t we reward the companies employing these safe practices with our business?

The notion of clean eating can be very confusing, and raw ingredients often must be processed slightly to create a viable and safe product. Processed foods are not always the enemy, in fact, they often keep you from getting sick. The D2D team certainly supports a diet rich in fresh produce and lean meats, but the idea that your diet can be deemed “clean” is very misleading.

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The Ketogenic Diet: Fueling the Body with Fat

keto diet ingredients

If you are an avid D2D reader, you know by now that our team is not a fan of crash diets, extreme weight loss programs, or the elimination of whole food groups. But, when a reader approached us with his success on the ketogenic program, we took pause. Like D2D, a ketogenic diet values the importance of healthy fat! (You may recall: Fat is our Friend). And since the ketogenic diet is less about crash dieting and more about achieving the state of ketosis, we were intrigued…

The ketogenic diet was first introduced in the 1920s to help treat epilepsy in children after several studies indicated that the ketone chemical could help to reduce seizures. However, it wasn’t until much later that it was developed into a weight loss program for adults. In 2012, Dr. Gianfranco Cappello, an associate professor of surgery at the Sapienza University in Rome, Italy, researched the effect ketosis could have on weight loss. He found that ketosis could help overweight patients with both fast and significant weight loss (with very few side effects) when they were given a healthy, full-fat diet. His research, which included 19,000 participants, was particularly effective in very overweight or obese patients and demonstrated successful one-year weight management in ‘long term’ participants.

So, we wondered if a ketogenic diet is healthy for those just trying to maintain a well-balanced lifestyle? And is there any research that supports following this program over a long period of time?

“Being in a state of ketosis forces a physiological shift from a sugar-based metabolism to a fatty acid and ketone-based metabolism. Nutritional ketosis suppresses insulin and forces a ‘fat adaptive state.’” (Keto Clarity)

Ketosis: using fat for energy

This diet program focuses on what fuel source the body uses for energy. The true purpose of the ketogenic diet is to enter a state called ketosis. Ketosis occurs when your body has successfully switched from using glucose for energy to using fat for energy. It takes at least three days to enter into ketosis. When you have entered ketosis and your body is burning your fat for fuel, ketone bodies, “ketones,” are created and used for energy. A ketone is a chemical that is inevitably turned into energy by the mitochondria in your cells.

There are three different types of ketone bodies, acetoacetate, beta-hydroxybutyric acid, and acetone. They vary in structure and can perform different roles within your body. Acetoacetate and beta-hydroxybutyrate, for example, take the energy from your liver and transport it to different organs in your body. Acetone is the least used ketone and will be eliminated quickly if it is not used. If you are practicing a ketogenic diet, you can test your urine to see if ketone bodies are being released. This is called “ketonuria.”
(Image source: Perfect Keto) 

Entering a state of ketosis has been studied for its ability to possibly improve both mental and physical performance. In addition to the reduction of seizures, the ketogenic diet has also been associated with restful sleep, stabilized blood sugar levels, decreased inflammation, and increased HDL (“good”) cholesterol— however, many of these claims remain unproven.

Your body is programmed to use glucose for energy

ATP (adenosine triphosphate) is a high-energy molecule that is considered the “energy currency of life.” This energy molecule is created by glucose, fats, and proteins. Through evolution, your body is programmed to fuel itself on glucose. The benefits of glucose are twofold: it doesn’t require digestion and it yields 45-50% more energy than a ketone body.

Fat, on the other hand, takes energy to digest and does not produce as much energy for your body to use. So why switch? The purpose of this is, of course, to burn up fat stores.

In ketosis, fat is being burned for energy— but your brain cannot fuel itself on fat directly. So, the liver processes the fat and creates ketone bodies which are able to fuel your brain when glucose is not available. The rest of your body, like your muscles, can utilize the full fat for fuel.
(Source: Diet Doctor)

When the glucose from your diet is metabolized in the cell, it releases ATP that provides energy to the body. If you are consuming more glucose than is needed for energy, the excess glucose is stored in the liver as glycogen. When energy is needed glycogen is used first as a glucose source. However, for longer energy supply needs (especially in the brain) if the glycogen stored in your liver is depleted your body starts to convert fat to energy, which that can result in weight loss. This is the premise of the ketogenic diet.

Low-Carbohydrate, Moderate Protein, High Fat

At its core, the ketogenic diet pushes your body to switch from burning glucose as its primary energy source to burning fat. This is done by strictly limiting the amount of carbohydrates, sugar, and even protein you are allowed to eat during the day.

If you are thinking that this sounds similar to the Atkins Diet or High Fat Low Carb (HFLC) diet— you are correct! The keto approach is similar to these more mainstream programs; however, the ketogenic diet goes even further by limiting protein intake as well.

As a rule of thumb, a proper ketogenic diet should contain roughly 70% healthy fats, 20% protein, and 10% carbs. There is no strict limitation on the number of calories you can consume per day on this program. However, based on this percentage breakdown, most ketosis followers will actually consume less than on a traditional diet because of the satiety they experience when consuming higher volumes of fat. Unlike carbohydrates, fat takes longer for your body to digest and will keep you feeling full.

The ketogenic diet: 70% healthy fats, 20% protein, and 10% carbs

According to the ketogenic method, reducing protein intake (in addition to restricting carbohydrates and sugar) further forces your body into a state of starvation and enables it to utilize fat as fuel. The human body considers its fat stores to be a “last resort” in terms of fuel— glucose is its preferred fuel, with protein falling in second place. Because of this, if you are consuming normal levels of protein, it will use the protein as fuel as opposed to your fat stores. A Keto-approved meal indicates that roughly 3-6 ounces of meat per meal is acceptable.

On the Ketogenic Diet, your protein serving size should be the size on your old iPhone!

Carbohydrates, on the other hand, should barely touch your plate! On average, ketogenic dieters consume between 20-50 grams of carbohydrates per day. The maximum amount of carbohydrates allowed per day on this program is 100 grams, however, most followers have reported that they reach optimum ketosis when they maintain their carbs in the 20-50g range.

Blood Sugar = 100

Innately, your body is programmed to have a blood sugar level of 100. When you hear of a drastically dropping or spiking blood sugar level, that means it is varying from the baseline of 100. To put this into perspective, a normal blood sugar level of 100 is equal to 2 teaspoons (or 8 grams) of sugar in your blood! In order to stabilize your blood sugar levels, your body secretes insulin.

Insulin is a hormone that acts as a key for your cell. It attaches to the cell wall and allows glucose to enter in order to provide energy. Insulin works to lower your blood sugar levels by converting sugar to fat.

Regulating your insulin levels is one of the key components to the ketogenic diet as you are effectively eliminating sugar, including naturally occurring sugar from fruit. By preventing major spikes in your blood sugar levels, ketosis helps to stabilize your appetite and your body cravings. Low insulin levels can also help with weight management.

Be warned, however, when you enter into a ketogenic program, you might experience the “ketogenic flu.” Due to the absence of carbohydrates and sugar in your diet, your body goes into a state of shock. In the beginning, the lack of glucose will make you feel sick, sluggish, and dizzy. Not to mention you are also losing a lot of water very quickly because every gram of glycogen (aka the storage of excess glucose) contains 2.7 grams of water! In order to fight these symptoms, you must be diligent about drinking water and replenishing electrolytes!

Ketogenics is redefining the food pyramid and telling you to embrace the fat!

The Research

While there are promising studies on ketosis and your body’s use of ketones, the body of research that exists today is inconclusive. Unfortunately, there is a lack of depth in the research that makes many positive claims for the benefits of ketosis. As we discussed in When is Science Truly Science, in order for a scientific study to be credible it must meet a host of qualifications. For example: Has it been peer-reviewed?Has it been replicated? Was it performed by scientists who are unbiased?

And while some of the important criteria may have been met, there has not been enough replicated research to make any claims definitively. Additionally, this program and its research are in its infancy as it was only first introduced as a weight loss program in 2012.

One particularly noteworthy growing body of research is the link between cancer and a state of ketosis.

There are a few dynamic areas, however, that require further exploration. One particularly noteworthy growing body of research is the link between cancer and a state of ketosis. Science has proven that cancer cells hate fat and love sugar.

When a cancer cell needs to feed itself it turns directly to glucose. So, by effectively eliminating the sources of glucose in your diet, the cancer cell would starve. Is that to say that keeping a ketogenic diet will make you cancer-immune— no! But, there is a need for more research in this space.

Additionally, there have been a few stand-alone studies that discuss the ability for ketones to demonstrate disease-fighting abilities, specifically neurologically. For these reasons, the ketogenic diet has also been positively linked to reducing some of the symptoms of Parkinson’s and Alzheimer’s diseases. And while maintaining a state of ketosis is by no means a cure for neurological diseases, it is an exciting avenue to be explored.

It is also important to note that organizations like the Mayo Clinic, the American Heart Association, and the American Medical Association believe that a state of ketosis is considered “abnormal” because you are essentially forcing your body into starvation mode in order to utilize stored fat. This side of the argument believes that your body was designed to use glucose as fuel and starving yourself to the point where you are forced to use “last ditch” energy reserves is unnatural and may put excess stress on your body.

The ketogenic diet can be very harmful to people with diabetes. Unlike people without diabetes—who have insulin to help prevent the build-up of ketone bodies in your blood— diabetics are at risk for ketone build up which can result in ketoacidosis.

Happy Ketos!

After reading a significant amount of literature on the subject, one thing is clear: a ketogenic diet is not for the faint of heart. 20-50 grams of carbs a day is next to impossible. For reference: there are 20 grams of carbs in an apple! Remember, carbs are not just in foods like rice, pizza, and pasta, they are in vegetables and fruits as well!  A D2D member even tried going “low carb high fat” for her wedding, keeping it to 90 grams of carbs a day and voiced how incredibly challenging it was.

 

So, we had to speak with keto followers that transitioned into this eating program and were happy about it. The recounts were astonishing. Almost unanimously, we were told “once you change your mindset about carbohydrates you will feel great.” However, we also learned that the ketogenic diet also calls for moderate exercise. If you increase your heart rate too much, your body will require more food and it will be harder to maintain a state of ketosis.

We then turned to personal trainer and ketogenic follower Chris Clarke of Tiger Fit. He indicated that he follows “keto cycling” where he incorporates carbohydrates on the days he is doing high-intensity training. Therefore, if you are intrigued by the nature of this program and you are highly active, there are ways to build ketogenics into your life.

However, ketogenics still controversial with supporters and opponents in part because its long term implications haven’t been studied. So, if you do decide to go on such a strict regime, it is best to consult with your doctor first to make sure it is the right choice for you given your weight, your genetics, and your lifestyle.

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Agave: Too Good to be True

creative image of agave plant

We can’t sugarcoat it— consuming excess sugar is simply not good for you! The average American eats between 80-110 grams of added sugar a day. To put that into perspective, the recommended daily amount is 24 grams of sugar for women and 38 grams of sugar for men per day.

Mintel has reported that 84% of adults have decided to limit their sugar intake. At D2D, we applaud this effort and recognize that it is no small feat! In response to the movement away from traditional sugar, many sugar tricks have made their way onto the health food market. But (for the most part) sugar is sugar is sugar— and almost all variations have the same effect on your body….

Enter: Agave

Pictured above: Agave americana. (Source: Plant Rescue)

Grown in Mexico and the U.S. Southwest, the agave plant resembles a cactus but is actually a member of the asparagus family. There are many different cultivars, and the syrup is produced from only a few of these. When in flower, the agave plant can reach a height of 25ft!

Marketing claims and excellent branding have made it easy to believe that agave used as a sugar source is “better for you.” In fact, according to Mintel Market Research, consumers rank Agave the fourth healthiest in the long list of sweeteners.

The use of this “naturally occurring sweetener” has grown exponentially in recent years. More specifically, from June 2012-2013 33% of all food and drink product launches contained agave.

Agave nectar producers claim that this syrup is healthier because it provides fewer calories per serving and has a low glycemic index, which means it won’t raise your blood sugar levels as much as other sugar and sweeteners.

However, there are some issues with these claims. The agave syrup that is sold commercially is highly processed in order for it to have a longer shelf life. While it is true that the fructans in naturally occurring agave nectar are a healthy source of sugar, when these fructans are processed (at high heat) they are turned into fructose and the healthy qualities of this nectar are eliminated.


Video: Authority Nutrition

Love Tequila? Look for 100% agave on the label!
Tequila is made by extracting and fermenting the juice from the core of the agave plant, which is high in sugar. Unlike agave syrup, which is processed, tequila is a live food and the natural sugars present in the plant are used as fuel during the fermentation process. That is not to say all tequila is sugar free! U.S. regulations allow tequila companies to add sugar to their final product, whereas Mexican tequila distributors are prevented from making tequila with anything other than the blue weber agave plant. When purchasing tequila, look for 100% agave on the label!

Let’s have a quick recap on fructose & glucose

In our previous post on sugar, we discussed the importance of fructose and glucose. Table sugar is composed of a combination of both glucose and fructose.

Glucose will give your body an energy boost. Unlike fructose, glucose is very important. It fuels your brain and muscles and helps convert food into nutrients. Fructose, on the other hand, truly serves no purpose in your body. It cannot be used as energy and can only be processed by your liver. Once it reaches your liver, it is converted into fat and sent to your body’s fat cells to be burned, or eliminated.

Fructose build up in your liver is toxic and can have the same affect on your liver as excess alcohol build up!

Most sugars have a fairly equal ratio of glucose to fructose. Table sugar, for example, is 50% glucose and 50% fructose, a 1:1 ratio. This can vary roughly 5% depending on the sugar source— however, it is safe to say that almost all sugar products will be processed by your body relatively the same.

Agave is a 2:1 ratio of fructose to glucose.

Even high fructose corn syrup contains less fructose than agave! Like most sugars, HFCS has a 1:1 ratio of fructose to glucose. HFCS is roughly 55% fructose.  Agave syrup can contain between 70-97% fructose. It is because of this increased fructose amount that agave is technically lower on the glycemic index than other traditional sugars. But that means at least 70% of the agave you are consuming is going straight to your liver!

“In theory, it’s high in fructose and low on the glycemic index, making it a better option than refined sugar. But there’s not a lot of research to back that up, and one of the studies was done in lab animals, not people. The American Diabetes Association lists agave as a sweetener to limit, along with regular table sugar, brown sugar, honey, maple syrup, and all other sugars.” (Web MD) 

Additionally, unlike what many agave health claims report, agave typically has more calories per serving than other sweetening products. For example, 1 tablespoon of white sugar has 48 calories, whereas a tablespoon of agave contains roughly 60 calories. Agave producers claim that because the syrup is so sweet, consumers will inevitably use less than traditional sweeteners and save calories that way.

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Kefir, Kombucha, and Sauerkraut…Oh My!

three bottles of kefir with red straws

“Hey D2D, I am a Kefir drinker but just read your article on Kombucha and was wondering if I should switch to this probiotic source? Which one is better for me? “

More than just giving a simple recommendation based on these two products, this question opened a new door for us. How can we help our readers make smart food purchases?

Incorporating diverse, nutrient-dense foods is the best way to keep your digestive system healthy. But, foods containing probiotics might not find their way into your diet naturally.

“When you look at populations that eat real food that’s high in fiber, and more plant-based foods, you’re going to see they have a more robust microbiota, with more genetic diversity, healthier species and fewer pathogenic bacteria living in the gut.” —Meghan Jardine (Registered Dietitian)

Probiotics are not just limited to Kefir or Kombucha— although the companies that make these products do a great job at marketing themselves as the best option to maintain a healthy gut. In reality, there is a laundry list of products and foods that contain probiotics, some of which are sauerkraut, yogurt, miso soup, and vinegar. But how often are you reaching for the sauerkraut when there isn’t a hot dog attached? If the answer is “not very,” then clearly that isn’t the right probiotic for you!

We know that you want to incorporate a probiotic into your diet and we know where you can get them—but, is there a food/product that is the “best” for you? The answer is simple…No! D2D (and the microbiota industry) cannot recommend which probiotic source your body will respond best to. But, we can give you a few tips and tricks when selecting probiotic supplements for your diet.

So many choices!  The labels we see every day can be overly complicated. 

While probiotic foods can be quite different, there should be a probiotic-rich food or supplement that is right for you…you might just have to experiment a bit. And there may not be one solution!

We have talked a lot about the importance of good bacteria. If you happen to have read an earlier post on the microbiota in your gut, you know that your gut is actually your second brain! New research shows that your gut health may have the ability to influence your mood, energy levels, immune system, sleep, weight, and even your mental clarity. It is even being said that your gut bacteria are responsible for 70% of your immune health.

The biggest challenge with promoting gut health is emphasizing how unique every single individuals’ microbiome is! Thus, its hard to give supplement recommendations because what might work for you might not help another.

So, back to Kefir vs. Kombucha— there are a few advantages and disadvantages that you should be aware of.

Kefir is typically made from a fermented milk base and for that reason, it is a strong source of calcium. It also contains vitamin B12, magnesium, folate, enzymes, and (of course) probiotics! Kefir products, like Lifeway, can contain over 15 billion viable bacteria cells per cup! You can also buy water based Kefir products, like Kevita, however, these beverages contain roughly 4 billion colony forming units.

One thing you definitely want to be aware of when buying Kefir and other similar probiotic foods is sugar! Excess sugar consumption is believed to cause inflammation and inflammation has been associated with a whole host of health issues. Unfortunately, the average American consumes 3x more sugar than is recommended on any given day. (The FDA recommendation for sugar is 24 grams a day for women and 36 grams per day for men).

Sugar is often used to feed the live bacteria cultures that are present in probiotic supplements. And while most of this is utilized by the bacteria and not ingested by the consumer, some products can sneak extra sugar into their foods to make them tastier. Kefir, for example, typically contains about 12 grams of sugar per serving. If you are a woman, that is half your daily amount. Similarly, yogurt is another probiotic source that has a higher sugar content.

If your stomach feels great, and you are mindful of your remaining sugar intake, then Kefir might be the right probiotic for you. But, if the roughly 12 grams of sugar that is coming from Kefir is not accounted for in your diet— then you might want to look elsewhere. Kevita and Kombucha, on the other hand, usually contain roughly 3-5 grams of sugar per serving.

Recommended Articles: 

New York Times: A Gut Makeover for the New Year

Cell Host & Microbe Study: Prior Dietart Practices and Connections to a Human Gut Microbial Metacommunity Alter Responses to Diet Interventions. 

WebMD: Leaky Gut Syndrome

WebMD: What Are Probiotics?

Harvard Health Publications: The Benefits of Probiotics Bacteria