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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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Is Your Pet Food Ultra-Processed?

My boxer is 14 months old. We have had him for a year and understanding his diet needs has been complex, to say the least. The breeder had him on a simple, cost-effective, commercially available kibble. Do we switch? Do we stay?

We had all kinds of advice from veterinarians, friends, and family on pet food. “Processed kibbles are junk…would you feed your child processed food?”, “Fresh is best; we feed our dog what we eat“, and “Kibbles are a perfectly complete meal.” What and who do I believe?

Pet Food Confusion in the Grocery Aisles

Walking through the pet food store, I felt the pressure growing: glossy bags promising “no fillers,” “no corn,” “no by-products,” and “human-grade” ingredients, all implying that whatever kibble we fed our last three boxers – who lived long lives, by the way – was letting our precious new puppy down.

There are many choices to feed your beloved family member: dry kibbles, wet food, fresh & raw food, toppers, dehydrated, freeze-dried, air-dried, and treats. But which to choose? Go to chewy.com and you will be even more overwhelmed with the different choices and different brands.

If you go to consumerrating.org, it suggests that if you feed your dog anything but fresh, you are doing a disservice to a loving member of your family. Farmer’s Dog is the most popular brand made from ‘real’ meat and veggies proportioned just for your dog.

There is a lot of discussion of highly-processed food for humans in the grocery store; apparently, pet food is no different. But is it?  Is kibble “ultra-processed” in the way a candy bar is?

I noticed that the “ultra-processed” wave of suspicion that’s swept human nutrition has jumped the species line and landed in the pet food aisle. It appears the marketers of pet food are very adept at playing to our human predilections and prejudices, versus science and objectivity.

But does kibble actually deserve the “highly processed” label? And are the demonized ingredients really the problem they’re made out to be? To find out, we sat down with pet food industry experts and looked at what nutrition science shows about pet nutrition.

What Does “Complete and Balanced” Really Mean?

Every dog or cat food with the label “complete and balanced” is formulated to meet defined nutritional requirements for amino acids, vitamins, minerals, and macronutrients. Basically, that formula will keep your pet alive. The phrase isn’t marketing fluff.

All pet food must adhere to the Association of American Feed Control Officials (AAFCO) framework. This association has been guiding state, federal and international feed regulators for more than 110 years.  It supports the health and safety of people and animals by regulating the manufacture, sale, and distribution of animal feeds and animal drug remedies.

Any product carrying it must include a nutritional adequacy statement specifying the complete food for the life stage it serves, such as “puppies” or “adult maintenance”.

“If it has that statement, you’ve got a good product,” our expert explained. “If a company claims it without AFFCO standards, they’re facing FDA and government consequences.”

In other words, the regulatory floor for pet food is genuinely high. A complete-and-balanced kibble and a complete-and-balanced fresh or frozen meal are nutritionally equivalent at that baseline, regardless of how different the packaging makes them feel.

The labels must also include Guaranteed Analysis of Nutrients (in the Future Nutrition facts box), ingredient statement, and handling and storage instructions.

However, surviving by “nutritional adequacy” isn’t the same as thriving. You will see brands invest in high macronutrient levels, such as protein and fat guarantees.

You will also see enriched levels of micro-nutrients like vitamins, trace minerals, fatty acids, etc.

The “Highly Processed” Question

Pet food experts caution against importing the human-food framework for pets. Consider corn, an ingredient often questioned in the pet aisle. Experts note that grinding corn for livestock is a matter of particle size. “It’s no different than mashing potatoes, where you’re changing the physical form of the ingredient and it’s digestible and good for your dog.”

The claim that kibble is somehow inherently indigestible doesn’t hold up. Kibbles are just baked ingredients. It is really not all that different than chicken pot pie; it just is baked so it has a shelf life. Dogs have evolved the physiology to chew and digest these foods.

And the word “filler”? “There’s no such thing,” experts said. “Everything you put in food has a reason.” Peas, wheat, and grains serve as carbohydrate and protein sources, and different grains are even chosen deliberately for their glycemic response, with rice digesting quickly while wheat and barley release energy more slowly.

How Demonized Ingredients Got Their Reputation

If corn and by-products aren’t nutritionally problematic, why do so many pet food products brag about leaving them out?

The answer, largely, is marketing. Some brands have built their positioning on the exclusion of specific ingredients such as corn, wheat, soy, and chicken by-products. They present them as meaningful product differentiators. Newer iterations now extend the list to potatoes and peas.

By-products are a telling example. Organ meats and stomach contents are exactly what wild canines seek out first because they’re nutrient-dense food sources. But because humans tend to avoid organ meats, the “would you eat it?” instinct gets projected onto pets. The issue is often less about the inherent nutritional value of the ingredient and more about consumer perception and product positioning.  There are now some brands incorporating individual organs into pet foods while continuing to avoid broader by-product terminology.

The same goes for some “grain-free” and “organic” positioning. Organic pet food, our experts noted, isn’t necessarily any better nutritionally. All of these ingredients have a long track record of being safe to use.

What’s really happening is a move away from a nutrition-and-science framework and toward a consumer feeding philosophy, one shaped by how we think about our own diets.

Why the Big Players Still Matter

The depth of a pet food manufacturer’s quality control often depends on the resources, systems, and sustained investment it has in place. It requires a significant amount of invested capital and science to make sure the right ingredients are mixed with the right specifications. And, of course, that includes eliminating pathogens.

Rigorous standards around salmonella are particularly high, as pathogen prevention goes beyond concern for just your pet. Remember, crawling children and toddlers also claim the floor as their domain – and the kibble that they can so easily grab is fair game to them.

Some manufacturers may have more extensive quality systems and testing protocols than others. Manufacturers like Mars, (Royal Canin, Iams, Pedigree) Nestlé (Purina), Colgate-Palmolive (Hills Science) and Cargill (Loyall) are deeply invested in food safety, quality and testing ingredients for pathogens like salmonella before they leave the facility, verifying vitamin premixes, and meeting tight specifications.

“Whatever you’re buying, you want to make sure it’s quality,” our pet food expert said. “Many companies emphasize product safety, but those statements are most meaningful when supported by documented quality systems, testing protocols, and preventive food safety controls.”

There’s a business logic underneath it: no company wants a recall, and the established players pour money into avoiding one. More broadly, a brand’s quality systems can evolve over time, particularly when it gains access to additional technical, manufacturing, and food-safety resources. Consumers should look for manufacturers that can demonstrate robust quality assurance, ingredient testing, and preventive food-safety controls.

Where the Real Research Happens

One reason pet nutrition can feel like a black box is that much of the science lives inside a handful of companies, with Mars, Royal Canin, Purina, and Hills Science among them. Some of the science stays internal as trade secrets, even though much is published and patented.

The research that does get done leans on academic partnerships with institutions, like the University of Illinois, the University of Guelph in Ontario, Kansas State, and the University of Kentucky. They conduct studies on palatability, digestibility, and stool quality, the measurable “back-end” markers of how well a food performs.

There are real limits, though. For ethical reasons, pet research can’t be as invasive. For instance, doing a liver biopsy to see how pet food is being absorbed is less ideal than research for human consumption.

The only humane way are lifelong studies, where they track two treatment groups from puppyhood to old age. These studies are enormously costly and slow, which is part of why foundational vitamin and mineral digestibility data still traces back to work done in the 1940s and ’50s.

Reading the Label Without the Hype

So how should you actually choose your pet’s food?

Our expert’s advice was refreshingly grounded. Start with the baseline: any complete-and-balanced food will keep a dog alive and healthy. From there, you differentiate based on your animal’s needs:

  • A Boxer, who loves to run and run, may benefit from higher protein and fat.
  • A King Charles Spaniel, who loves to sit on your lap, is prone to weight gain so may need a weight-control formula and controlled intake.
  • Dogs with skin or digestive sensitivities may need specialized diets, including hydrolyzed formulas for serious cases.
  • An Iditarod athlete will require very high fat, high protein, hydration and supplements to fuel their marathon sledding.

Just like humans, dogs have needs: activity level, skin, digestive, allergies, bone density, and aging, just to mention a few.

What about treats and supplements?

Too many can add up and dilute an otherwise complete diet, showing up in body composition and stool quality.

As for the supplement aisle, pet supplements are regulated like human ones: they can make “structure/function” claims (an ingredient may support or improve something) but cannot make drug claims. Ingredients must be backed by data submitted to AAFCO before they’re approved.

And on popular omega supplements, the goal for pets isn’t the human emphasis on omega-3s; a ratio in the range of 5:1 up to 10:1 favoring omega-6s is more appropriate, and more isn’t always better.

The smartest question isn’t “is this processed?” It’s the same one our source kept returning to:

“What’s actually in this product, what does my specific pet need, and is the company behind it one I trust to get the quality right?”

I ended up with Royal Canin for Boxers. I like the research behind it as well as their understanding of boxer’s athletic requirements for protein and fats. For treats, he loves blueberries, strawberries, and almond butter.

But my son and daughter-in-law are perfectly content with The Farmer’s Dog for their King Charles who is on a weight-controlled formula.

Just like humans, we all have our needs and our preferences.

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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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Processed Foods: Healthy or Harmful?

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If you’ve read nutrition headlines lately, you’ve probably seen “ultra-processed foods” thrown around with increasing urgency, most likely framed as the dietary villain of our era.

And it’s easy to point a finger at it: the CDC recently reported that more than 50% of calories consumed by Americans come from ultra-processed foods (UPFs). And making matters worse? Kids aged 18 and under consume even more, with almost 70% of their daily calories from UPFs.

But what does “UPF” really mean? How does it differ from regular or minimally processed foods? And more importantly, how do these varying levels of processed foods fit in a modern food system where convenience, safety, shelf life, and affordability matter so much to all of us?

Defining Food Processing

Let’s start with a quick reality check: almost all food is processed in some way.

Processing simply means altering a food from its original state. This includes freezing, drying, pasteurizing, fermenting, milling, cooking…even washing.

Whether it’s organic bagged spinach, canned tomatoes, or frozen blueberries from a supermarket or farmers’ market, these products are all indeed processed.

Before the advent of convenience foods, like potato chips and candy bars, food was processed to ensure safety and stability.

Specifically, processing helps reduce pathogens, extend shelf life, and enhance digestibility and nutrient absorption, making these practices a critical milestone for public health.

For instance, processing milk via pasteurization dramatically reduced milk-borne illness in the early 20th century and remains one of the most important food safety advances in public health. And canning expanded food access and strengthened global food security, especially during World War I.

And food processing isn’t a recent innovation…it’s been around for thousands of years.

We’ve ground grains into flour, fermented milk into cheese and yogurt, dried meats, pickled vegetables, and pressed olives into oil to provide a safe food supply, all without refrigeration or modern sanitation.

The Food Processing Continuum

Where the conversation becomes more nuanced is in the distinction between the various degrees of food processing. To dig into this further, we’re going to use the NOVA classification system, a research framework that groups foods based on how much industrial processing they undergo.

Developed by Brazilian nutrition scientist Carlos Monteiro and his colleagues at the University of São Paulo, the NOVA system sorts foods into four tiers: minimally processed, processed ingredients, processed foods, and ultra-processed products. It’s now widely used in public-health studies examining how heavily processed diets relate to chronic disease risk.

So, let’s go into each tier a little more:

  • Unprocessed and minimally processed foods are closest to their natural form: whole meats, washed produce, frozen vegetables, eggs, plain yogurt, and raw nuts. Processing here mainly preserves freshness and safety.
  • Processed culinary ingredients are used in combination with other foods to improve flavor, shelf life or nutrient absorption: oils, butter, lard, sugar, and salt. When used carefully, these ingredients create nutritionally balanced meals.
  • Processed foods move further along the spectrum but still look like the original food source: cheeses, freshly baked breads, tinned seafood, plain oatmeal, and unsweetened plant milks. These foods are combined with additional ingredients, additives, or refining steps for taste and convenience.
  • Ultra-processed foods (UPFs), also known as highly processed foods, are foods created from a distinct formulation of ingredients, in which the end product does not naturally resemble its original food sources. UPFs include soda, shelf-stable treats, instant noodles, sweetened oatmeal,  potato chips, and ready-to-eat meals. These products are typically made from refined substances extracted from foods (oils, starches and flours, protein isolates) plus additives like emulsifiers, stabilizers, colorings, and flavor enhancers and sweeteners (ingredients not commonly found in culinary settings) to make them more appealing.

Findings on UPFs & Dietary Habits

Though the bad-for-you food target seems to blur across all processed foods, the focal point of recent research is set on ultra-processed foods. These UPF products are optimized combinations of sugar, fat, salt, and texture that have been shown to drive overconsumption.

A growing body of epidemiological research links high intake of ultra-processed foods with chronic disease risk. A major review summarized by Stanford Medicine found convincing evidence that diets high in UPFs are associated with increased risk of cardiovascular mortality, obesity, Type 2 diabetes, anxiety, and depression.

Furthermore, the American Heart Association, the National Institute of Health, and other researchers have recently linked overconsumption of UPFs to cardiometabolic disease and all-cause mortality.

But can we pin these illnesses solely on UPFs? Or can we find a place for these products in our diets, if we choose?

Diets anchored in whole or minimally processed foods, complemented by strategically used processed items, consistently correlate with better long-term health outcomes.

Rather than framing the issue as ultra-processed vs. minimally processed, nutrition scientists have found that our overall dietary patterns drive long-term outcomes, not a single type of food. Even Stanford researchers stress that occasional consumption of ultra-processed foods isn’t what drives risk…chronic overreliance is.

Processing Food for Purpose

It’s easy to focus on the risks in today’s food headlines, but processing has also played a powerful role in protecting public health and expanding access to nutrition. In fact, many processed and highly processed foods provide real benefits, as emphasized by the FAO:

  • Food safety: Pasteurization and sterilization prevent microbial illness.
  • Food access: Shelf-stable foods improve food security and disaster readiness.
  • Nutrition delivery: Fortified cereals and enriched grains address nutrient gaps.
  • Medical nutrition: Meal replacements and protein formulas support patients and aging populations.

There are practical considerations, too. Beyond the science, there’s real life. Most of us are juggling work, school schedules, budgets, and limited time…these realities shape what ends up on the dinner table. And using processed food products to manage all these competing needs can be an effective way to create nutrient-dense meals for your family. For instance:

  • Frozen vegetables can be more nutritious than fresh produce that spoils.
  • Rinsed canned beans can make high-fiber and high-protein diets more accessible.
  • Nutrient-dense packaged foods, like whole-grain pasta and tomato sauce, can reduce preparation barriers that might otherwise lead to skipped meals or reliance on fast food.

The Bigger Reset

The larger takeaway from the processed foods research is less about eliminating UPFs and more about recalibrating your current food choices. So rather than eliminating processed foods altogether, most experts recommend being aware of your consumption and making meaningful swaps over time, so your new dietary habits stick.

Like the new dietary food pyramid that encourages us to consume whole foods, experts advise us to choose veggies and fruits; processed whole grains; nuts, seeds, and legumes; and minimally processed proteins as the foundation for a healthy diet. UPFs like sugary drinks, packaged snacks and sweets, and processed meats should be reduced over time.

So, if UPFs currently comprise half of your caloric intake, strive to split those calories with lesser processed items. For instance, if you drink two sodas a day, consider substituting one of those sodas with seltzer and a splash of fresh fruit juice.

So instead of asking, “Is this ultra-processed?”

A more useful question might be, “What ingredients and nutrients are in this product? And how often is it on my plate?”

Processing itself is not the villain – it is a tool. Processing can preserve nutrients…or dilute them. It can improve safety…or introduce excess sugar, sodium, and additives. Its impact depends on how it’s used within our broader food system and our daily eating habits.

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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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Cozy Potato and Shallot Galette

Elegant enough for guests yet simple enough for a cozy meal, this rustic potato and shallot galette combines tender vegetables with a flaky savory crust — no perfect pie skills required. Its rich layers of flavor and texture make it an unforgettable side dish.

Scroll down for instructions and enjoy 🙂

Want to dig deeper into this recipe to learn how foods like these are a part of our bigger food system? We’ve got something for everyone!

Potato and Shallot Galette

Serves 6

Ingredients

Savory Rosemary Dough

  • 1¼ cups all-purpose flour
  • 1 tablespoon fresh rosemary leaves, chopped
  • ½ teaspoon kosher salt
  • ½ cup (1 stick) cold unsalted butter, cubed
  • 1 tablespoon distilled white vinegar
  • 1 tablespoon ice-cold water, plus an extra 1–2 teaspoons if needed

Galette Filling

  • 2 medium shallots, very thinly sliced
  • 1 Yukon Gold potato, very thinly sliced
  • 1 tablespoon fresh thyme leaves
  • 2 tablespoons olive oil
  • Salt and freshly ground black pepper
  • 3 ounces shredded Gruyère cheese
  • 1 large egg, beaten (for brushing)
  • chopped chives or parsley, optional

Instructions

  • Make the Dough: In a food processor, pulse together the flour, rosemary, and salt. Add the cold butter and pulse until the mixture looks like coarse crumbs.
  • Bring It Together: Add the vinegar and 1 tablespoon ice-cold water, pulsing until the dough just holds when squeezed; add the extra water a teaspoon at a time if the dough seems too dry. Avoid overmixing.
  • Chill: Turn the dough out onto plastic wrap, flatten it into a 1-inch-thick disk, wrap tightly, and refrigerate until firm — at least 1 hour, or up to 2 days.
  • Prep Oven and Dough: Heat the oven to 400°F. On a piece of parchment paper, roll the chilled dough into a 13-inch circle.
  • Assemble Filling: In a large bowl, toss the sliced shallots, potato, and thyme with olive oil and a generous pinch of salt and pepper. Sprinkle in the shredded Gruyère and mix to combine.
  • Build the Galette: Slide the parchment with the rolled crust onto a baking sheet. Pile the vegetable mixture in the center, leaving a 2-inch border. Fold the border up and over the filling, creating rough pleats all around. Brush the exposed dough with the beaten egg.
  • Bake: Transfer to the oven and bake until the veggies are tender and the crust is golden brown, about 35–40 minutes (cover loosely with foil if the crust browns too quickly).
  • Garnish with chopped parsley or chives.

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Garland’s Wild Rice Soup

Courtesy of the West household, this recipe is for soup lovers who think wild rice counts as rugged, outdoorsy food and believe anything simmered long enough is basically therapy for the senses.

It’s cozy, comforting, and just fancy enough to feel intentional, even if you mostly dumped things into a pot and hoped for the best. Wild rice does the heavy lifting here — nutty, hearty, and pretending it’s not absolutely soaking up butter, cream, or broth like a sponge with a college degree.

You can keep it wholesome and virtuous or go full “cold weather survival mode” with extra richness and zero regrets. Let it bubble, stir occasionally like you know what you’re doing, and call it homemade magic…because everyone deserves a soup that feels far more impressive than the effort required.

Quick Wild Rice Soup

The ingredients:

  • 2 cups wild rice, cooked
  • 3 cups chicken broth
  • 1 stick of butter (add more if you are Southern)
  • 1/2 cup minced white onion
  • 1/2 cup or grated carrots
  • 1/2 cup diced ham (triple amount if Garland is coming over)
  • 1/2 cup flour
  • 1 cup half-n-half
  • Slivered almonds to taste, parsley
  • 2 ounces dry sherry (have bottle ready for “garnish”)

The magic:

  1. Sample the sherry for quality assurance. Still good? Let’s move on…
  2. Melt butter and onion; blend in flour and broth
  3. Bring roux to boil, then turn down; keep stirring while taking another sip of sherry
  4. Add rice, carrots, ham and salt; simmer for about 5 minutes
  5. Blend in half-n-half and whatever is left of the sherry
  6. Reduce heat; simmer to desired temperature (a small glass of sherry is usually enough time)
  7. Add salt and pepper to taste; garnish with parsley
  8. Serve with fresh baked, crusty bread
  9. Extra credit for the overachievers in the audience: While enjoying, cleanse palate periodically with sherry
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Prosciutto-wrapped Green Beans

Who knew green beans could be this glamorous?

Wrapped in salty-crisp prosciutto and roasted until perfectly irresistible, these little bundles transform a humble veggie into the star of dinner.

They’re elegant enough for a holiday table yet easy enough for any night you want to impress without trying too hard. And although we’re partial to the little prosciutto-wrapped presents, you can also chop or tear up the prosciutto and scatter it over a single layer of green beans.

Take note: serve them straight from the oven for peak crunch and maximum applause.

Scroll down for instructions and enjoy 🙂

Want to dig deeper into this recipe to learn how foods like these are a part of our bigger food system? We’ve got something for everyone!

Prosciutto-wrapped Green Beans

Serves 8

Ingredients

  • 1 lb. French green beans (haricots verts), trimmed and rinsed
  • 8 slices prosciutto
  • ~2 tbsp extra virgin olive oil
  • Black pepper, to taste
  • Thyme sprigs
  • Balsamic glaze, to finish
  • (minimal salt is needed, because of the prosciutto’s sodium content)

Instructions

  • Preheat oven to 425 degrees F. Line a large baking sheet with parchment paper.
  • Wrap a slice of prosciutto around a small handful of green beans. Lay down on sheet.
  • Once all bundles are prepared, drizzle olive oil over them. Sprinkle sprigs of thyme and black pepper on top.
  • Place in the oven for 12-15 minutes until the prosciutto is crisp and the green beans are tender but nicely snap.
  • Arrange on a serving platter and drizzle with balsamic glaze, if you’d like. Hazelnuts or chopped almonds can also add a nice touch

Hungry for more knowledge?

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The Age-Defying Dinner: Mango Chicken & Greens

Accompanying the tangy, sweet protein-packed chicken thighs, roasted butternut squash with caramelized onions and cranberries add comforting sweetness while delivering fiber and essential minerals for steady energy.

On the side, a crunchy salad of broccoli microgreens, apples, and walnuts packs a powerful punch of phytonutrients and omega-3s to support your gut, brain, and immune system.

Best of all, each component comes together with simple prep and oven-friendly cooking—making this a weekday-friendly meal that feels like a total wellness upgrade.

Scroll down for instructions and enjoy 🙂

Want to dig deeper into this recipe to learn how foods like these are a part of our bigger food system? We’ve got something for everyone!

Baked Chicken Thighs with Mango Salsa

Serves 4

Ingredients

  • 4–6 boneless, skinless chicken thighs
  • 1 tbsp olive oil
  • 1 tsp salt
  • ½ tsp black pepper
  • 1 tsp paprika
  • 1 tsp garlic powder

Mango salsa

  • 1 ripe mango, diced
  • ¼ red onion, finely chopped
  • 1 jalapeño (optional), seeded and minced
  • 2 tbsp fresh lime juice
  • 2 tbsp chopped cilantro
  • Pinch of salt

Instructions

  • Prep chicken: Preheat oven to 350°F. Pat chicken dry. Rub with olive oil, salt, pepper, paprika, and garlic powder.
  • Bake: Place on a sheet pan skin-side up. Roast 30–35 minutes, or until internal temp reaches 165°F.
  • Make salsa: While chicken cooks, mix mango, red onion, jalapeño, lime juice, cilantro, and salt in a bowl.
  • Serve: Spoon salsa over chicken just before serving.

Roasted Butternut Squash with Cranberries 

Ingredients

  • 2 cups butternut squash, peeled and cubed
  • 1 red onion + 1 sweet yellow onion, sliced
  • 2 garlic cloves, chopped
  • 1/4 cup dried cranberries
  • 2 tbsp olive oil
  • Salt and pepper to taste

Instructions

  • Toss squash, onions, garlic, olive oil, salt, and pepper on a large baking sheet.
  • Roast at 350°F for 25–30 minutes, flipping halfway; these can go in the oven while the thighs are baking.
  • Add cranberries during the final 5 minutes to warm and soften.

Walnut & Apple Salad with Vinaigrette

Ingredients

  • 2 cups arugula, or other bitter greens of your choice
  • 1 apple, diced (Honeycrisp or Gala works great)
  • ½ cup walnuts, roughly chopped

Simple Vinaigrette

  • 2 tbsp olive oil
  • 1 tbsp apple cider vinegar or lemon juice
  • 1 tsp honey or Dijon mustard
  • Pinch of salt and pepper

Instructions

  • Whisk vinaigrette ingredients in a small bowl.
  • Combine greens, apples, and walnuts in a serving bowl.
  • Toss with vinaigrette right before serving to keep the greens crisp.

Hungry for more knowledge?

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Garland’s Lemon Pepper Salmon

This recipe is for salmon lovers who believe butter is a food group and garlic is a personality trait.

It’s equal parts culinary confidence and “hmm…good enough,” with lemon juice thrown in mostly so we can pretend it’s healthy. Salmon makes it real classy and good for you, but you can also sub in any protein choice, as long as it doesn’t eat you first.

Whether you go full-Garland with five garlic cloves or stay timidly in the Nancy Zone, just be prepared for consequences — romantic or olfactory.

Pop it in the oven, pour yourself something strong, and call it gourmet…because no one needs to know how easy it was.

Lemon Pepper Salmon à la Garland

Ingredients

  • Butter: salted but unsalted acceptable (for wusses). Throw in a coupla sticks
  • Minced garlic: fresh if you have it. No more than one clove for Nancy, up to five for Garland (this is the “couch sleeping” version of the recipe)
  • Lemon juice: just to give it some tang and volume; 4-5 ounces max
  • Coarse black pepper: to taste (heavy Garland, light Nancy)
  • Sprinkling of dill & rosemary: hey, you bought it, so use it
  • Drizzle of olive oil, if desired (or too lazy to baste)

Instructions

  • Melt butter; add garlic and saute for coupla minutes
  • Add lemon juice and lotsa black pepper; simmer for a few minutes
  • Spoon over salmon. You can marinate it for a half hour if you have time, but what the heck — just throw it in the oven already
  • Baste your brains out
  • Make it fancy and add lemon slices over salmon as it cooks, if you like
  • Bake at 325 degrees F for 20 minutes, or to desired tenderness
  • Ladel sauce over salmon at presentation
  • Argue over who cleans up; Garland invariably loses
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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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Sodium vs. Salt: What’s the Difference?

The CDC estimates that nearly 90% of U.S. adults consume too much sodium, and excess intake is directly linked to elevated blood pressure—the single largest preventable risk factor for heart disease and stroke.

What’s tricky about sodium is that consuming too much at once doesn’t make you feel bad right away. Unlike sugar, which can cause an energy crash, or caffeine, which you feel within minutes, sodium’s effects build silently over time. That’s why it’s often called a “stealth health risk.”

Sodium ≠ Salt…and why that matters

Sodium is a single element – a mineral, to be exact. Salt is a compound of two elements: 40% sodium and 60% chloride, and is commonly consumed as “table salt”.

We need sodium – just not too much. Sodium, along with chloride, is an electrolyte that carries an electric charge when dissolved in our blood. They regulate the water in and around our cells.

Along with other electrolytes, sodium and chloride create the electrical signals that allow our muscles and nerves to communicate. Salt is also critical for making stomach acid, which we need for digestion. Ultimately, it facilitates the transport of nutrients and waste across cell membranes.

But too much sodium can lead to high blood pressure, water retention, higher blood volume, and then higher blood pressure. So how much is too much, and how much is just right?

U.S. Dietary Guidelines state that the recommendation is <2,300 mg/day of sodium for adults and teens. This is roughly the amount of sodium in a teaspoon of table salt.

The American Heart Association’s goal is 1,500 mg/day, especially for people with high blood pressure. This amount is just enough salt to cover the face of a quarter. And here’s a motivating nudge: for most people, cutting back by just 1,000 mg can improve blood pressure and heart health by 10%, according to the American Heart Association.

Even with these recommendations, the average intake remains too high at 3,300–3,400 mg/day.

So what can we do—what should we avoid, or look for?

Where sodium really comes from

Most of the sodium Americans eat doesn’t come from the salt shaker—it’s hiding in everyday foods.

More than 70% of our sodium comes from packaged and restaurant foods.

Top contributors include breads and tortillas, sandwiches and deli meats, soups, sauces, pizza, grain dishes, cheeses, and savory snacks.

Myth vs. Fact: Salt Edition

Myth: Sea salt is healthier than table salt.

  • Fact: Both contain ~40% sodium by weight. The only difference is texture and trace minerals.

Myth: If I don’t add salt, my diet is low in sodium.

  • Fact: Over 70% of sodium comes from packaged and restaurant foods—not the salt shaker.

Myth: I’ll feel it if I’m getting too much sodium.

  • Fact: High sodium has no immediate “symptoms,” which is why it’s called a silent risk factor.

Research on sodium and health

Across dozens of studies, lowering sodium reduces blood pressure, regardless of your starting point.

A large meta-analysis found consistent, dose-responsive reductions in systolic blood pressure (BP) when people reduced sodium. In controlled feeding studies (DASH-Sodium), pairing a produce-rich pattern with lower sodium led to stepwise BP drops, with the largest reductions at the lowest sodium level. Lower blood pressure translates to fewer cardiovascular events across populations.

Foods rich in potassium—beans, potatoes, leafy greens, dairy, seafood, and fruits—help the body excrete sodium and relax blood vessels. The World Health Organization recommends ≥3,510 mg/day of potassium for adults, and trials show higher potassium intake reduces BP (especially when sodium is high!).

A powerful combo in the real world, in the SSaSS trial (600 villages, ~21,000 people), replacing regular salt with a potassium-enriched salt lowered stroke, major cardiovascular events, and death. By lowering sodium consumption while adding potassium-rich foods into your everyday meals, you can meaningfully reduce its ill effects.

“This study provides clear evidence about an intervention that could be taken up very quickly at very low cost.”

— Dr. Bruce Neal, MD, SSaSS trial

The World Health Organization has identified sodium reduction as one of the most cost-effective public health interventions worldwide. Excess sodium contributes to an estimated 1.9 million deaths annually from cardiovascular disease.

Some countries, such as the UK, have successfully reduced sodium intake at a population level through reformulation targets and public awareness, demonstrating that collective shifts in the food supply can drive significant health benefits.

However, there’s a word of caution to reducing sodium intake among rigorously-training athletes. Endurance efforts in the heat can result in significant salt losses through sweat. Sports-medicine guidance favors personalized fluid and electrolyte plans based on sweat rate, duration, and conditions. For long, hot sessions, include sodium (sports drinks or salty foods); avoid both dehydration and over-hydration with plain water.

Sodium-reduction tactics that work

Cutting back on sodium doesn’t have to mean bland food. The trick is to build layers of flavor so you naturally reach for less salt. Start by leaning on umami—that deep, savory taste found in mushrooms, tomatoes, Parmesan, soy sauce, and other fermented foods.

One lesser-known tool in the umami toolbox is monosodium glutamate (MSG). Despite its controversial reputation, the FDA classifies MSG as Generally Recognized As Safe (GRAS), and controlled studies haven’t consistently shown harmful effects. When mild reactions do occur, they’re linked to very large doses eaten without food. MSG is also far lower in sodium: about 12% sodium compared with table salt’s ~39%. That means swapping some salt for MSG in soups, stews, or stir-fries can trim total sodium by 30–40% while keeping food satisfying.

Flavor boosters don’t stop there. Add acids and aromatics—citrus, vinegars, fresh herbs, garlic, spices, and chiles—to brighten and deepen flavor. Use techniques like toasting spices or browning meat and vegetables to create natural complexity.

Pantry strategies help, too. Draining and rinsing canned beans removes up to 36–41% of their sodium. Choosing “no-salt-added” versions gives you even more control, letting you season back with herbs, acids, and just a light sprinkle of salt.

And don’t be fooled by fancy salts—sea, Himalayan, or flaky crystals. They don’t provide health advantages over iodized table salt. By weight, sodium is sodium; coarse crystals just look like less because fewer fit in a teaspoon.

If your household avoids dairy or seafood, or typically uses non-iodized salts, keep iodized salt in rotation. Iodine is essential for thyroid health, and many specialty salts don’t supply it.

As for outside of the household, the FDA’s voluntary sodium reduction goals for food makers aim to bring down sodium across popular categories like soups, breads and sauces, nudging the whole food supply in a healthier direction while keeping taste. That helps you succeed without micromanaging every meal.

For your next meal or grocery run, focus on where sodium really hides (packaged and restaurant foods), use label-reading as your secret weapon, and lean on flavor-building techniques like herbs, acids, and umami-rich foods. Pair sodium reduction with more potassium-rich foods, and you’ll tackle blood pressure from both sides of the equation. Small, steady changes can protect your heart for decades to come.

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Why are Artificial Food Dyes Fading Out?

Imagine your kid’s favorite snack—maybe neon-orange Cheetos or rainbow Froot Loops—suddenly looking a little…muted. Why the sudden change? Were we unknowingly feeding our kids toxic dyes all along?

This sudden shift isn’t about fear, nor has science definitively proven these dyes are dangerous. It’s because consumers are asking for more transparency, regulators are tightening up approvals, and manufacturers now have better natural options that work just as well—without changing taste, shelf life, or stability.

What’s Triggering the Change?

As we previously reported with regard to red food dyes, the “Make America Healthy Again” initiative, led by Health Secretary Robert F. Kennedy, Jr. and FDA Commissioner Marty Makary, is driving a nationwide phase-out of petroleum-based synthetic food dyes by 2026. Red No. 3 will be banned by January 15, 2027.

“Every day, children are exposed to synthetic chemicals in food that serve no purpose and threaten their health,” Kennedy said in a July press release. “The FDA’s approval of gardenia blue shows we’re finally putting kids first… cutting through industry influence and taking decisive action.”

Science does not completely support this fact, but nonetheless, about 40% of U.S. food manufacturers have pledged to eliminate synthetic dyes—a shift akin to repainting a neon sports car with eco-friendly matte paint.

Flashy is out, cleaner conscience is now in.

Food companies were not deliberately trying to poison various foods but there was a clear set of practical reasons to use synthetic dyes:

  1. Cost and Scalability. Synthetic dyes can be scaled much more efficiently than natural dyes at a lower cost.
  2. Vibrancy and Consistency. Synthetics give the intense vibrant and highly consistent colors where as natural colors are less vivid and can vary from batch to batch.
  3. Stability. This might be the key reason for synthetics. They are resilient to light, heat, and PH degradation.

The Regulatory Environment

The FDA requires that the color additive must be ‘safe’ for their intended use. In other words, a reasonable certainty of no harm based on scientific evidence.

The European Union allows regulators to take protective measures in the face of scientific uncertainty. They prioritize ‘potential harm’ even though the scientific evidence is not conclusive.

Many other countries such as Australia and Japan also take the stringent view of artificial dyes.

Major Brands Leading the Charge: Who’s Changing & How

The phase-out isn’t just a policy push—it’s transforming some of America’s most iconic brands.

Nestlé USA has already made 90% of its U.S. product line dye-free and aims for full removal by mid-2026. Products like Nesquik now use beet juice and turmeric, while Toll House morsels are transitioning to paprika-based colors. Nestlé had already made these changes in Europe, and the U.S. shift reflects a growing push for global consistency.

PepsiCo is rolling out dye-free versions of Lay’s and Tostitos in schools this fall, with broader retail updates planned by 2026. Brightly colored beverages like Mountain Dew and Gatorade are now testing algae- and turmeric-based hues in select markets. The company is leaning into a “clean label” rebrand aimed squarely at health-conscious parents.

Welch’s Fruit Snacks will be fully reformulated by early 2026, replacing Red 40 with strawberry concentrate and purple carrot juice. A naturally derived blue is in testing for mixed berry packs, and the reformulation has already boosted sales in Europe.

Blue Bell, along with major ice cream producers like Breyers and Turkey Hill, plans to transition between 2027–28. Their popular Rainbow Sherbet will incorporate spirulina, turmeric, and beet extracts, while the birthday cake flavor will swirl in gardenia blue.

Other major players are making moves, too:

  • Kraft Heinz is already using annatto in classic Mac & Cheese and will eliminate synthetic dyes in its flavored lines.
  • General Mills is shifting Lucky Charms marshmallows to spirulina-based blues and carrot-derived oranges.
  • Tyson Foods will remove Yellow 5 and Yellow 6 from its kids’ chicken nuggets, opting for turmeric and annatto instead.

Meanwhile, Mars remains a holdout—despite removing dyes in Europe, the U.S. versions of Skittles and M&M’s still contain synthetics. The Texas Attorney General is currently investigating whether the company misled consumers about potential health risks.

Since these dyes seem to be a good replacement, we ask ourselves, ‘why not?’

What the Science Really Says

Right now, the science on synthetic food dyes is far from conclusive.

Most of the concerns we hear—hyperactivity, behavioral issues, cancer—are based on limited, largely animal-based, or correlational studies. That doesn’t mean they should be dismissed outright. But it does mean we need more high-quality, human-based research before we sound the alarm.

Behavior & ADHD: Is There a Real Link?

For decades, researchers have asked whether artificial dyes affect children’s behavior. Some studies suggest a possible link—especially in a small subset of genetically susceptible children—but findings are mixed and inconsistent.

  • A 2007 UK study found that certain dye blends (including Red 40, Yellow 5, and Yellow 6) may worsen hyperactivity in some kids, leading the EU to mandate warning labels.
  • A 2022 review in Nutrients echoed this: while most children show no reaction, some “sensitive subgroups” may experience behavioral shifts. Still, evidence of a broad population-level risk remains weak.
  • The FDA reviewed these studies and concluded that there’s insufficient proof of causation.

DNA Damage & Cancer Risk: What’s the Real Risk?

Animal research has raised red flags around some synthetic dyes—but translation to human risk is complicated.

  • Red No. 3 has been linked to thyroid tumors in rats, leading to its phase-out in drugs and now foods under the FDA’s Delaney Clause.
  • Red 40 and Allura Red AC have caused DNA damage and gut inflammation in rodent studies. One 2022 study in Nature Communications found Allura Red altered gut bacteria in mice in ways that might contribute to inflammatory diseases.

But again, human data is inconclusive:

  • Large-scale studies (like the French NutriNet-Santé cohort) have associated high dye intake with certain cancers—but correlation doesn’t mean causation, especially in diets filled with other ultra-processed ingredients.

“It’s not that synthetic dyes cause cancer in people—we don’t have that evidence,” explains Dr. Lisa Lefferts of the Center for Science in the Public Interest. “But why accept any possible risk when safer, natural options now exist?”

Will People Eat a Duller Rainbow?

One of the biggest unknowns in this natural dye transition isn’t just science or safety—it’s consumer psychology.

Eating is a full sensory experience. We don’t just taste our food—we see it first. For decades, consumers have been trained to associate vivid blues, glowing oranges, and electric pinks with flavor, fun, and freshness. That’s about to change.

Natural colors—while safer—tend to be softer, earthier, and more muted. Beets don’t scream red like Red 40. Turmeric is yellow, yes, but not neon. And gardenia blue? Closer to denim than electric. And natural colors in ice creams can fade or bleed more easily.

“We’re entering a new era of food aesthetics,” says Dr. Charles Spence, a sensory psychologist at Oxford University. “Color creates expectation. A bright blue drink is perceived as sweeter—even if it’s not. Shifting those cues will take time and re-education.”

“Color affects how we think something will taste—even before we put it in our mouths,’ adds Rachel Herz, Ph.D., author of Why You Eat What You Eat.

‘If something looks less vivid, consumers may perceive it as less flavorful, even if the formula hasn’t changed at all.”

Brands are aware. That’s why many are phasing changes slowly, running test markets, and pairing reformulations with new packaging and marketing strategies to “retrain” visual expectations.

We expect to see:

  • “Natural look” campaigns showcasing muted, earth-toned versions of classic snacks
  • Label claims like “colored with turmeric & beet juice” replacing synthetic dye codes
  • More transparency about ingredients and sourcing

But the big question is: Will kids—and parents—accept that their snacks look a little less bright if it means a cleaner label?

“In blind taste tests, most people can’t tell the difference,” says a product developer for a leading snack brand. “But put that same product in front of them with a faded color? Suddenly, it feels different. That’s the challenge.”

The evidence against synthetic dyes isn’t ironclad—but neither is it irrelevant. Most studies are preliminary, animal-based, or show only weak correlations in humans.

Still, the fact remains: these dyes don’t improve taste, nutrition, or shelf life. They are purely cosmetic. Given our knowledge today, most people would choose a healthier beet juice dye than Red dye No. 40 for their children.

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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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Cedar Plank Chili & Rosemary Salmon

Cook up some fresh asparagus, add fresh-squeezed lemon, a sprinkling of olive oil, and a sprig of rosemary, and voila! You’ll have yourself a bistro-worthy creation to enjoy al fresco!

Quick note: be sure to budget enough time beforehand to thoroughly soak the planks…otherwise, you’ll have a fish flambé on your hands!

Scroll down for instructions and enjoy 🙂

Want to dig deeper into this recipe to learn how foods like these are a part of our bigger food system? We’ve got something for everyone!

Cedar Plank Chili & Rosemary Salmon Recipe

Ingredients

  • 2 lb. salmon filet
  • 1 tbsp. chili powder
  • 1/2 tsp. ground cumin
  • 2 tsp. brown sugar
  • 1 tsp. dried rosemary
  • 1/2 tsp. grated lemon peel
  • Salt to taste

Instructions

  • Soak cedar plank according to instructions
  • Combine dry ingredients and rub on top of filet
  • Place filet on plank and let rest for 30 mins
  • Heat grill to 400F and place plank on indirect heat
  • Close grill and let cook for 15-18 mins., until internal temperature reaches 165F
  • Garnish with rosemary sprigs and lemon slices

Hungry for more knowledge?

Click on the posts below to sate your curiosity about where our food comes from. And click here for more of our tried-and-true recipes. Bon appetit!

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Grilled Corn Salad with Tarragon

This delicious Grilled Corn Salad with Tarragon recipe will enhance any summertime main dish with its refreshing crunch and zip! Best complimented by our cedar-planked salmon or your favorite grilled chicken recipe. Scroll down for instructions and enjoy 🙂

Want to dig deeper into this recipe to learn how foods like these are a part of our bigger food system? We’ve got something for everyone!

Grilled Corn Salad with Tarragon 

Serves 4

Ingredients:

  • 8 ears of corn cleaned
  • 2 cups cherry tomatoes, halved
  • ½ C. chopped red onion
  • 3 tbls. minced tarragon
  • Juice of one lime
  • 4 tbls. olive oil
  • 1 tsp. salt

Instructions:

  • While your grill heats up, mix lime juice, olive oil and salt together
  • Brush corn with mixture
  • Grill corn turning often until some parts are blackened for a total of 4 minutes
  • Set corn aside to cool
  • Once cool, cut kernels from the cob and place in a large bowl. Add tomatoes, onions and tarragon. Dress with dressing listed below.

Dressing (optional):

  • 1/3 C. olive oil
  • Juice of one half lemon
  • 1 tbl. honey
  • Salt and pepper to taste

Mix honey and lemon juice and then emulsify with olive oil. Pour over corn salad and gently
toss. Chill an hour before serving.

Hungry for more knowledge?

Click on the Latest in other news posts below to sate your curiosity about where our food comes from. And click here for more of our tried-and-true recipes. Bon appetit!

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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

 

Click here to read the original post.

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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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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Avian Flu Drives Soaring Egg Prices

Let’s set the stage with a scene from a modern marriage:

Me:  Honey, your birthday is next week, and it’s a big one.  Let’s do something really, really special to celebrate.

My wife:  Sounds great!  What do you have in mind?

Me:  Well, I was thinking of taking you out and buying you the biggest omelet in the city. Three, four, maybe even five eggs.

My wife:  Really?  Are you sure we can afford it?

Me:  We’ll find the money.  And besides, I’ve been putting a few bucks aside every week for the past three months just for this.

My wife [eyes filling with tears]:  Oh, my dear, dear husband.  Do you love me that much?

Me:  Yes.  Yes, I do. 

That scene isn’t as far-fetched as it sounds.  Eggs are one of the protein staples of the modern diet, with Americans eating about 23 dozen eggs each year. They have soared in price as a nasty strain of avian flu has led to the death of millions of hen layers and other birds across the United States and the rest of the world.

The most pernicious form of avian flu, known as H5N1, is devastating to affected birds.  Mortality rates can be as high as 90-100 percent. Even milder forms of the flu can lead to significantly reduced egg production. And with lower yields come reduced supplies and higher prices – per-dozen egg prices now at an average of $4.95…and anticipated to climb 20 percent higher as we move further into 2025.

As noted by www.moneynotmoney.com:

“The absolute price of eggs has increased by $1.54 (80.63%) in the last decade, and $2.61 (310.71%) since 1980.

Even when adjusting prices for inflation, egg prices are still higher than they were in 1980. And not just a bit more expensive, we are talking about a significant increase no matter how you look at it!”

How widespread is avian flu?

A form of avian flu, called highly pathogenic avian influenza (HPAI), was noted by USDA’s Animal and Plant Health Inspection Service (APHIS) as far back as February 2022.  This particular H5N1 strain was first noted on March 25, 2024, and has been growing ever since.

Last December, USDA said that since 2022 the bird flu had been detected in more than 125 million birds across 569 counties in all 50 U.S. states, in both commercial and private facilities.

On January 23 of this year, USDA further noted that an additional 98 flocks had been infected in the past month alone, with another 15 million birds affected.

Data from the Centers for Disease Control (CDC) also point to the enormous effect of the disease – citing 1,572 reported outbreaks across 641 counties, with 159,307,978 affected in poultry flocks and aquatic birds.

The United Nations says the bird flu has caused the deaths of more than 300 million birds worldwide – involving not just laying chickens but ducks, geese and other kinds of birds as well.

Why are egg layers more at risk than broiler chickens?

The avian flu virus can afflict both egg layers (hens that lay eggs) and broilers (chicken produced for your dinner plate) produced for meat.  But so far, the disease has been most damaging to layers, since they live for much longer: a healthy laying hen will start to produce eggs at around 18 weeks old and, on average, five-to-six more years following.

USDA reported in January that avian flu HPAI has been detected in commercial broiler flocks in three states – Georgia, Maryland and Virginia.

Broilers also face rigorous testing by APHIS before they leave any farm and additional testing when processed.

The damage to broiler flocks so far has been small enough that supplies closely match demand – meaning minimal price effects. Broiler meat prices are up only about 1 percent from a year ago.

Avian flu’s migration beyond birds

To add to the complicated picture, the virus also can affect other animals.

Infection among 929 dairy cattle has been reported across 16 states, with more than three-quarters in California. Isolated and small numbers of infections have also been reported in cats, pigs and even an alpaca.

By any measure, it’s a devastating disease, with resulting concerns about not just the cost of eggs but also the risk to humans and other mammalian species.

Scientific American notes that CDC reports that 67 human cases of H5N1 have been confirmed, most involving mild symptoms. (One case involving the death of a patient with underlying health issues has been recorded in Louisiana.)

CDC notes that such cases involve direct contact between the human and an infected animal, including cows. Cows pass large amounts of the virus in their milk, but pasteurization has been shown to kill the virus.

Is it safe for us to consume eggs right now? Fear not.

As Good Housekeeping reported: “The risk of getting the H5N1 bird flu virus from eggs is minimal to none, and safe storage and cooking of eggs reduces any potential risk,” says Geeta Sood, M.D., ScM, assistant professor of medicine in the Johns Hopkins Medicine Division of Infectious Diseases at Johns Hopkins University in Washington, DC.

What does all this mean for egg prices?

We eat a lot of eggs. USDA’s Economic Research Service (ERS) notes that per-capita egg consumption in the United States averaged 284 eggs in 2024.  Before the pandemic, the numbers were even higher – in the range of 294.

Swings in egg prices are nothing new.  But the most recent increases have been abnormally high, at a time when high food inflation has been a hot topic among consumers and politicians.

Both Joe Biden and now Donald Trump have made control of food price inflation a major goal. The devastating loss of layers – and the significant costs of decontamination, implementing stringent new safety precautions against disease and rebuilding flocks – are adding to the economic pressures facing producers across our food chain.

That’s a Lot of Eggs…

U.S. table egg production totaled 92.6 billion in 2022, a 3 percent decrease from 2021.  The U.S. had 308 million commercial laying hens at the end of 2022, down 4.5 percent from 2021. The daily rate of lay averaged 82 eggs per 100 layers in 2022. On average, each laying hen produces 300 eggs per year.

Meanwhile at the grocery store…

The Bureau of Labor Statistics (BLS) reports that average egg prices in January increased a whopping 19.5 percent from December, rising to an average of $4.95. “This was the largest increase in the eggs index since June 2015 and it accounted for about two thirds of the total monthly food at home increase (in food inflation),” according to BLS.

A local supermarket worker described the retail situation in simple terms: “Eggs come in on Friday’s truck.  By Monday, they are pretty much gone.”

But buying that dozen eggs at the supermarket is only one way the avian flu is contributing to higher food costs.

Eggs are a key ingredient in many prepared foods and an extremely popular food eaten in restaurants, diners and other out-of-the-home dining. Higher egg prices inevitably are passed along in all these venues, adding to the poor consumer’s economic woes.

What’s being done about it?

Avian flu has generated extensive interest from farm to consumer, with a variety of responses.

Layer producers deal with the threat of avian flu with a carefully tiered series of steps worked out with federal and state authorities.  When the avian flu is detected, the first step is to quarantine the flock and any equipment that may be around the birds. The flock is then humanely euthanized.

The farm where diseased birds were found is thoroughly disinfected, and the entire farm tested for 21 days to confirm that it is free of the disease. The surrounding area also is monitored and tested for the disease.

The farm community has aggressively sought to get ahead of the disease with extensive prophylactic actions, careful monitoring and testing, and even the personally painful and economically difficult decision to eradicate entire flocks.

Media and industry communications also have sought to raise public understanding of the complex issue and the steps being taken to assure a safe food, in order to avoid over-reaction.

Scientists in various government agencies and the private sector continue to work on understanding the disease and effective methods to combat it. Some of the most aggressive efforts have been focused on development of an effective vaccine against avian flu. That’s not a new idea. But it’s proven to be less straight-forward than it might seem on the surface.

Various avian flu vaccines have been developed since the first avian flu outbreaks in Southeast Asia in 2001-02 and have been used in countries around the world, with mixed success.  For example, China and Egypt have used vaccines against the disease, although recurrent outbreaks still happen.

Research in the United States also has produced encouraging results, with one HPAI vaccine produced by Zoetis in February received conditional approval from USDA’s Center for Veterinary Biologics (CVB).

H5N1 & trade implications

But the widespread use of vaccines against the avian flu remains a highly contentious issue. The major reason: use of vaccines could trigger import restrictions for poultry among foreign customers.

Existing and long-standing trade agreements contain stringent requirements for what can and cannot be present in imported foods. Such requirements have been actively used around the world both as a food-safety precaution – and frankly, as a means of protecting national industries.

U.S. agriculture knows this phenomenon all too well.  Poultry industry leaders and politicians have been wary of rushing to vaccines, preferring to emphasize prophylactic measures instead.

Poultry is the most-consumed livestock product in the world.

The United States is the world’s largest producer and second-largest exporter of poultry meat. According to USDA data, U.S. broiler exports over the past decade have averaged 7.1 billion pounds per year. USDA’s Foreign Agricultural Service (FAS) estimates the three-year average of poultry meat and products at $5.66 billion.

Egg exports, including both shell eggs and egg products, last year exceeded 234 million dozen. The three-year average of egg and egg-product exports from the United States is $741 million.  Farmers today need the income that comes from poultry and egg trade.

Statista notes that the United States imports about 15 million dozen eggs each year, compared to exports of almost 16 times that amount – and more compared to some other market analysis. Part of the disparity can be traced to simple matters of handling and consumer reaction. In the United States, eggs are carefully cleaned and refrigerated, while most of the rest of the world prefers to leave eggs unrefrigerated.

How long will this go on?

One of the oldest adages in economics (and especially the agricultural world) reads: “the cure for high prices is high prices.”

Egg prices are most likely to moderate when the layer industry has had time to adapt to an extraordinary set of challenges. New facilities must be built and existing ones cleaned, sanitized and modernized with the latest and best sanitary equipment.

Aggressive and where possible better disease control practices must be implemented.  High egg prices perversely provide the economic incentives to prompt all those actions.

There also is the issue of the time needed to rebuild flocks.  Replacing lost layers will proceed when the remedial protective actions have been completed.  It makes no sense to invest in more animals if the proper precautions have not been taken. And once they are replaced, it will take months for the new birds to begin producing eggs.

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Red food dye: Toxic or tame?

Click Play to listen to our generated podcast. Click on links for transcript and our full podcast library. 

 

Announced on January 15, 2025, this ruling comes after decades of debate and advocacy, highlighting the complex interplay between scientific evidence, regulatory processes, and public opinion on health concerns.

Red Dye No.3, your days are numbered ...This decision is based on the Delaney Clause, a portion of the law from in the 1950s, which requires the FDA to ban any additive found to cause cancer in animals and humans. This is regardless of the relevance to human health at typical exposure levels.

However, some experts say the laws must evolve with current studies on the subject matter, which are more accurate than those conducted in the ’50s, when the law served mostly as a “catchall” for food safety.

But how much is really too much when it comes to human health?

Studies on Red Dye Toxicity

While we know too much of any one thing is bad for us, this development has sparked discussions about the scientific thresholds for determining food additive safety, the timeline for implementing such bans, and the broader implications for food manufacturers and consumers alike.

Several studies have shown the potential toxicity of red dyes, particularly Red Dye No. 3. Here’s an overview of the key findings and regulatory actions:

  • Cancer in Lab Animals: Studies conducted over 30 years ago found that Red Dye No. 3 caused cancer in male rats when administered at high doses. This was the primary basis for regulatory action.
  • DNA Damage: A 2001 study published in Toxicological Sciences showed that Red Dye No. 40 (Allura Red) induced DNA damage in mice, particularly in their colon epithelium cells.
  • Recent Research: A 2023 study in mice indicated that Red Dye No. 40 might cause DNA damage and affect the microbiome, potentially contributing to colonic inflammation.

As you can see from the above-noted studies, research on red dye toxicity has primarily focused on animal models, with thresholds for damage in humans remaining unknown.

Scientific Thresholds and Human Cancer Risk

In 1969, Red Dye No. 3 was approved for use in food and ingested drugs. FDA declined to permit Red Dye No. 3 for use in cosmetics and topical drugs in 1990 based on the aforementioned studies showing cancer development in male rats exposed to high levels of the dye. The FDA’s 1990 decision did not revoke the approval for food and ingested drugs.

However, there is no evidence that  Red Dye No. 3 causes cancer in humans. 

According to Market Watch and their interview with Scott Keatley, a registered dietitian and co-owner of Keatley Medical Nutrition Therapy, a practice in New York City:

Keatley found that for a 50-pound child, that would equate to 12 red gummy bears, or 6 pieces of red licorice, or half a cup of red gelatin dessert EVERY day. 

For a 150-pound adult, the math would work out to triple those amounts — or about 36 red gummy bears per day…that’s a lot of candy. 

Furthermore, the FDA has stated in their press release on the ban that the mechanism by which Red Dye No. 3 causes cancer in male rats “does not occur in humans…studies in other animals and in humans did not show these effects”.

The FDA also maintains that “claims that the use of FD&C Red No. 3 in food and in ingested drugs puts people at risk are not supported by the available scientific information”.

While we know the evidence for human cancer risk is inconclusive, the Delaney Clause meant that the FDA was required to take action against Red Dye No. 3.

Research on other synthetic food dyes, particularly Red Dye No. 40, is ongoing, with some studies suggesting potential health concerns that warrant further investigation.

Will this be a domino effect?

While no immediate bans have been announced, there are indications that other additives might face similar scrutiny in the near future. Watchdog groups are already calling attention to other potentially harmful additives. A health watchdog has warned about three other food additives linked to cancer following the Red Dye No. 3 ban.

The FDA’s decision to act on Red Dye No. 3 after decades of inaction may signal a shift towards more proactive regulation of food additives.

Consumer advocacy groups, emboldened by the success with Red Dye No. 3, may increase pressure on the FDA to review other controversial additives. For example, the Center for Science in the Public Interest (CSPI), which petitioned for the Red Dye No. 3 ban, may target other additives.

This ban aligns the U.S. more closely with regulations in the European Union, which previously banned Red Dye No. 8, except for cocktail cherries, cosmetics, pharmaceuticals and toothpaste. Additional regulations exist in Australia and New Zealand, where many additives are already restricted. This international context may influence future FDA decisions on other additives.

While it’s uncertain which specific additives might be banned next (e.g., Red Dye No. 40), the Red Dye No. 3 decision has likely opened the door for increased scrutiny of food additives with longstanding safety concerns or those already restricted in other countries.

The food industry and consumers should be prepared for potential changes in the coming years as the FDA and advocacy groups continue to evaluate the safety of various food additives.

How will this ban impact food manufacturers?

Many food manufacturers are already exploring alternative natural color additives without impacting the flavor.

There are many substitutes for Red Dye No. 3, such as beet juice, purple sweet potato extract, red cabbage extract, carmine, and pomegranate juice. These natural substitutes align with growing consumer preferences for clean-label ingredients. After all, many of us would rather consume pomegranate juice in Jell-o than red dye.

The state of California has already passed its own ban of Red Dye No. 3 that goes into effective January 1, 2027, so many companies are already preparing for this transition. But we are contending with a lot of items: approximately 3,000 items sold in the United States include Red Dye No. 3, such as baked good, candies, and strawberry meal replacement shakes.

Food manufacturers have until January 15, 2027, to reformulate their products, while drugmakers have until January 2028. Some manufacturers may wait closer to the deadline to implement these new ingredients into their production lines due to higher short-term costs.

Why is this issue the FDA’s focal point right now?

Here’s the deal: we know red dye is simply a color additive in food, is not a preservative or flavor mechanism and is not necessary for food products. We also know that we are not going to give our children 12 red gummy bears every day.

The real nutritional concern should be excess sugar, insufficient protein, and a diet high in sodium. Are children getting their daily requirement of fruits, vegetables, and fiber? A more relevant question for the FDA is: How can we help our nutritionally-deficient children have healthy diets?

Ultimately, the current push to ban red dye is as much about legal regulations as it is about nutrition. While there is no evidence to suggest that red dye causes cancer in humans, the FDA is required to follow the Delaney Clause.

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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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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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Fighting Fear of Our Food System

SPOILER ALERT: Your food is safe. We have one of the safest food systems in the world. In fact, we’re here updating and reposting this from several years ago with the continued, glowing outlook of our system.

Unfortunately, the news cycle hasn’t changed much either…some might say it’s gotten worse.  Just turn on any screen and get ready for a barrage of fear.  It’s nearly impossible to escape the constant avalanche of reports targeting a threat or cause for worry.

And if I don’t already fear the food, some people want me to feel guilty for not just what I eat, but almost for even eating at all.  

My So-Called Wrongdoings

Think I’m crazy?  Sit down in your local diner and order a meal.  Let’s go for comfort food: meatloaf, mac and cheese, and a side salad with Thousand Island dressing.  Oh, and some apple pie with ice cream for dessert.  A glass of ice water with lemon, and maybe a nice cup of really good coffee to cap things off.

So what have I just done here?  How does this food get me into a maze of controversies about human, animal and environmental welfare? 

Let’s look at it piece by piece, or bite by bite, if you prefer.

Let’s start with the meatloaf…

It’s hamburger, plus some breadcrumbs, some spices and maybe a few chunks of peppers or mushrooms.  Maybe I sprinkle some salt and pepper on it, and a touch of ketchup, just for flavor.

  • Should I be eating beef at all? It takes lots of water and feed grains to bring an animal to market.  It gave off a lot of greenhouse gas while it fattened up, too.  It may have been finished off for market confined in a feedlot, and maybe injected with antibiotics at some point.  It certainly didn’t enjoy the trip to the processing plant.  Dietitians tell me too much red meat will clog my arteries, or at least contribute to those extra pounds I seem to carry these days. And if I eat it more than five days a week, I might get Alzheimer’s.
  • I probably didn’t need all that salt, either. It could kick up my blood pressure.
  • And what was in those breadcrumbs? Were they from stale old bread they had lying around?  Was it made from GMO crops?  If so, should I worry?
  • What about those peppers and mushrooms? How do I know they were grown responsibly, without taking up too much water, or using too much fertilizer and pesticides?  And were the people who picked them paid fairly and treated well?
  • Did they add an egg to the meatloaf? My mom used to do that. But if they did, was that egg from a happy, free-range chicken? Was it fed antibiotics? How much cholesterol does the egg add?
  • Ketchup…organic tomatoes, or mass-produced in a hothouse or grown hydroponically in an indoor farm somewhere?  Picked by whom?  Were they paid fairly?  And using how much added sugar? What is ascorbic acid, or citric acid anyway, and why in the world is it in there?

Now I’m afraid to even think about the mac & cheese…

  • What grain did they use to make the macaroni? Is it also a GMO crop?
  • Is the cheese really cheese? What kinds of preservatives, colorings, flavorings and anti-coagulants are squirming around in there, just waiting for me to eat them up?

As for the salad…

  • Where in the heck did this Romaine lettuce come from? Should I worry about food poisoning?
  • And what about the tomato, and the cucumber, and that reddish stuff that looks like an onion…is it local? How did it get here?  How many hands have actually touched the food I’m about to eat?  Who checked to make sure it’s clean, fresh and safe?
  • As for the dressing, did it come out of a bottle or a 20-gallon vat somewhere?

You know, I used to love my apple pie…

Now I’m feeling a little squeamish about it!

  • Who is this mysterious Mrs. Smith, and just where is this bucolic Pepperidge Farm, anyway? How do I know it wasn’t some team of minimum-wage newbies on an assembly line churning out my mass-produced pie?
  • Just where did these apples come from?  How much sugar is in there?  Or is it high fructose corn syrup?  Or maybe some alternative sweetener made from the leaves of a plant the Aztecs once used to smoke to get high?  Is the crust an actual food, or maybe some form of biodegradable, flavor-enhanced cellulose?
  • The ice cream isn’t really helping, either. Did the cows who supplied the milk have drugs used on them to stimulate more milk production?  Were they treated humanely?  How was the milk handled?  How much sugar went into the mix in making this?  How much artificial flavor?

Maybe a sip of water will help calm me down…

But wait a minute.

  • Did this come out of the tap, or from a bottle? What kind of pipes are in the city’s water system?  Who checks the water for contamination, and for what kind, and when? And are there microplastics?  Will I get cancer from drinking this water?
  • And what about that slice of lemon? Did anybody wash that lemon before they cut it up?  How long has it been lying around waiting to be plunked into somebody’s water, or iced tea, or finger bowl?  Where did it come from, anyway?

Let’s just forget about the coffee…and the sugar or artificial sweetener I put in it, or the milk.  I no longer care where the coffee beans came from, or who picked them, or much of anything else.  I certainly don’t care if the milk came from a cow or an almond.  I don’t even want to think about how much energy was needed to cook all this, or to heat the hot water they will use to wash up.

Wasteful Worries

Now my appetite is pretty much gone, thanks to all this thinking I’ve been doing.  So what do I do with all this left-over food on the plate?

  • If I don’t do something with it, they will just scrape it off into the garbage and send it to the local landfill. It will decompose slowly, I suppose.  But while it does, it will generate still more greenhouse gas.  Food waste in landfills already accounts for 7 percent of all greenhouse gas emissions worldwide.  My contribution here could pollute the water table, if the landfill isn’t up to spec.  Am I more responsible for global warming if I eat this food, or if I throw it out?
  • Maybe the diner will call the local food bank and make sure the left-overs go to good use – you know, for a needy person, or a soup kitchen, or something like that.

Or maybe I just stop eating.

Phew….I just woke up from my nightmare.

But this sounds ridiculous, doesn’t it?

However, this is just a superficial look at some of the issues that surround the food we eat these days.

Actually, there are a great many more than these to consider….real, serious issues that people in the food sector wrestle with every day in trying to satisfy the public demand for safe, sustainable food.

OK, Now Here’s the Good News…

Educating worried consumers on our food system is one of the big reasons why we created this blog, so you’re in luck.

People want to know more about our food system: where their food comes from, how it is produced, how it is delivered, how we keep it safe and make it as wholesome as possible, and more.  We all need to know, and, frankly, we should know.  And thankfully, farmers have a great story to tell.

There is no way to adequately describe the commitment, the resilience, the innovative and entrepreneurial spirit of the men and women who produce, farm, ranch, and those who manufacture the food products, and those who prepare the food we need and want.

We look forward to continued innovation and advancement in our established food system. And what we hear is loud, clear and unequivocal faith in the future of food.

“This growing fear has the potential to sideline, deter, critical technologies that we already use, and derail technologies in the pipeline, that we already know how to achieve.”

– Former U.S. Secretary of Agriculture, Sonny Perdue

Never underestimate our farmers & food producers

When commitment, capability and capital converge combine with their oversight, look out. All things are possible — including food that people don’t fear, and a food system that doesn’t induce guilt.

If you want to learn more about how our food is grown, food safety, and food waste, take a look at these posts for more information. We hope this collection of posts puts your mind at ease so you can rightfully enjoy your food produced by some of the hardest-working people in the world:

Farming and production:

Food safety:

Food waste:

Government resources:

Maybe our food system isn’t perfect yet. We need all the intelligence and technologies possible to feed a growing population while regenerating the land.

We’re doing a better job today than we did yesterday, and we’ll do a better job tomorrow than we do today.

Indeed, it’s a great big world of possibilities — except maybe for a decent-tasting diet cola.

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Perfectly Roasted Beef Tenderloin

Beef tenderloin is a luxurious cut of meat that requires just a few key ingredients for a perfect roast: a whole beef tenderloin (aim for the chateaubriand – a fancy name for the fatter end of the loin), salt, freshly ground black pepper, avocado oil for searing, and unsalted butter mixed with garlic and herbs for added flavor.

To prepare, it’s best to let the tenderloin come to room temperature. When roasting, keep an eye on the temperature until it reaches your desired doneness, and then let it rest for at least 10 minutes before slicing to ensure juicy perfection!

Want to dig deeper into this recipe to learn how foods like these are a part of our bigger food system? We’ve got something for everyone!

Beef Tenderloin

Yields 8-10 servings

Click here for printable version

Ingredients:

  • 4-5 pounds whole beef tenderloin, trimmed and tied
  • 1/4 cup olive oil
  • Coarse salt
  • Freshly ground black pepper
  • A few springs of rosemary, thyme (optional)

Instructions:

  • Let the loin rest on the counter for 1-2 hours, uncovered.
  • Preheat oven to 450 degrees.
  • Rub the meat all over with olive oil and then generously with salt and pepper, to taste.
  • Spread herb sprigs in center of roasting pan or baking sheet and place loin directly on top.
  • Roast the loin for 15 minutes, then — without opening the oven door — turn the heat down to 325 degrees.
  • Wait 20 minutes and then check temperature. Check for desired doneness every 5-10 minutes.
  • Once at desired temperature, let rest for at least 10 minutes before slicing.

Hungry for more knowledge?

Click on the posts below to sate your curiosity about where our food comes from. Bon appetit!

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The Ultimate Cocktail Cookie

“The cookies are essentially a shortbread batter elevated with sweet and savory ingredients that produce the most tantalizing bouchée which, after just one bite will transport you to a state of food nirvana.”

But never satisfied to leave well enough alone, Lisa was curious what would happen if she adapted the recipe to include apricots to the savory recipe and add a whole egg instead of egg yolks to plump up the cookie and bind it better when baked through.

Turns out she was right on all counts. This sweet and savory version will add a patina of sophistication to your next cocktail party.

Want to dig deeper into this recipe to learn how foods like these are a part of our bigger food system? We’ve got something for everyone!

The Ultimate Cocktail Cookie

Yields 3 dozen cookies

Click here for printable version

Ingredients:

  • 1/2 cup whole almonds
  • 1/2 cup whole dried apricots, softened in boiling water for ten minutes and then chopped
  • 1/3 cup sugar
  • 2 tablespoons finely chopped rosemary
  • 2 cups all-purpose flour (additional flour for rolling and cutting)
  • 1/3 cup freshly grated Parmigiano-Reggiano cheese (1 ounce)
  • 1/2 teaspoon salt
  • 2 sticks cold unsalted butter, diced
  • 1 egg

Instructions:

  • Preheat the oven to 350°.
  • Add the whole almonds to a food processor and pulse to the consistency of grainy flour. Add the rosemary and sugar and pulse until completely combined. Now add the chopped apricots and pulse until they are well integrated. Add the flour and pulse into a fine grainy mixture.
  • Now add the butter and pulse until the mixture resembles coarse meal. Add the egg and pulse until large clumps of dough form.
  • Flour your work surface. Transfer the dough and press into a disc. Lightly flour the disc and with a rolling pin very gently roll into a larger circle until the dough is 1/2″ thick.
  • Line a cookie sheet with parchment paper. Using a 1 1/2-inch round cookie cutter, stamp out cookies as close together as possible. Arrange the cookies about 1 inch apart on the prepared baking sheet.
  • Bake the cookies for about 20 minutes, until lightly golden; you may need to spin the sheet half way through if your oven cooks unevenly. Let the cookies cool on the baking sheets for 3 minutes, then transfer them to a wire rack to cool completely.

Pro tip: Want to make this ahead?

The rolled-out cookie dough can be wrapped in plastic and kept frozen for 2 weeks. Then bake cookies as instructed above.

Hungry for more knowledge?

Click on the posts below to sate your curiosity about where our food comes from. And click here for more of our tried-and-true recipes. Bon appetit!

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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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Haricots Verts with Ginger & Pecans

A Bright, New Twist on Green Beans

Lisa Fielding, D2D’s contributing chef, recommends Team D2D and all our readers to immediately exchange that tired green bean casserole for this bright, complex dish that triumphs over its soggy cousin. And we couldn’t agree more.

Consider this as a worthy accompaniment to your Thanksgiving turkey, or as a bed under a grilled salmon filet. No matter how you prepare it, you won’t be disappointed.

Want to dig deeper into this recipe to learn how foods like these are a part of our bigger food system? We’ve got something for everyone!

Haricots Verts in Browned Butter with Caramelized Ginger & Pecans

Serves 8

Ingredients:

  • 1 lb. haricot verts, trimmed and washed
  • 1 inch knob of fresh ginger peeled and cut into thin matchsticks
  • 1/3 cup pecan pieces toasted in a skillet for 2 minutes
  • 1 stick salted high quality butter

Instructions:

  • Prepare an ice bath. Either steam or blanch haricot verts until tender but still snap when broken in two. Steam will take around 3 minutes. Blanching in boiling water around 90 seconds. Place in ice bath to stop the cooking process.
  • Melt butter in a skillet over a low heat. You don’t want to the butter to brown quickly. Toss in ginger and cook over low heat until matchsticks turn golden and crispy. Butter will brown simultaneously.
  • Remove haricot verts from ice bath and toss in a kitchen towel until completely dry. Toss with ginger butter and pecans. Platter and serve.

Hungry for more knowledge?

Click on the posts below to sate your curiosity about where our food comes from. And click here for more of our tried-and-true recipes. Bon appetit!

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Classic Cheesecloth Turkey

Lisa follows this beautiful bird up with her extraordinary pumpkin pie cheesecake. Scroll down for instructions and enjoy 🙂

Want to dig deeper into this recipe to learn how foods like these are a part of our bigger food system? We’ve got something for everyone!

Lisa’s Classic Cheesecloth Turkey

Ingredients

  • 1 turkey (14 to 16 pounds)
  • 1/2 cup butter, softened
  • 3 tablespoons minced fresh thyme
  • 3 tablespoons minced fresh sage
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 2 celery ribs, quartered
  • 1 medium onion, chopped
  • 1 medium carrot, quartered
  • 1 cup butter, cubed
  • 2 cups white wine

Gravy

  • 2 to 3 cups chicken broth
  • 5 tablespoons all-purpose flour

Instructions

  • Preheat oven to 325°. Remove giblets from turkey; cover and refrigerate for gravy. Pat turkey dry; place breast side up on a rack in a roasting pan. In a small bowl, combine softened butter, thyme and sage. With fingers, carefully loosen skin from turkey breast; rub butter mixture under skin. Sprinkle salt and pepper over turkey and inside cavity; fill cavity with celery, onion and carrot.
  • In a large saucepan, melt cubed butter; stir in wine. Saturate a four-layered 17-in. square of cheesecloth in butter mixture; drape over turkey. Bake turkey, uncovered, 3 hours; baste with wine mixture every 30 minutes, keeping cheesecloth moist at all times.
  • Remove and discard cheesecloth. Bake turkey until a thermometer inserted in the thigh reads 170°-175°, basting occasionally with pan drippings, 45 minutes to 1-1/4 hours longer. (Cover loosely with foil if turkey browns too quickly.)
  • Remove turkey to a serving platter; cover and let stand 20 minutes before carving. Discard vegetables from cavity. Pour drippings and loosened brown bits into a measuring cup. Skim fat, reserving 1/3 cup. Add enough broth to remaining drippings to measure 4 cups.
  • In a saucepan, melt a few tablespoons butter and add flour to make a roux. Cook for one minute and add broth all at once whisking until incorporated. Simmer for five minutes stirring constantly until thickened. Use this as your gravy.

Hungry for more knowledge? Click on the posts below to sate your curiosity about where our food comes from. And click here for more of our tried-and-true recipes. Bon appetit!

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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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Carrot soufflé

Carrot soufflé is a delightful dish made with carrots, milk, onion, sugar, butter, eggs, and a hint of cinnamon for added flavor. We then boil the carrots, blend with ingredients, and then bake until the dish is golden brown and set. For added texture and depth of flavor, consider sprinkling pecans on top, as well. Enjoy!

Want to dig deeper into this recipe to learn how foods like these are a part of our bigger food system? We’ve got something for everyone!

Carrot Soufflé

Yields 6 servings

Click here for printable version

Ingredients:

  • 2 cups cooked and pureed carrots
  • 2 Tbsp minced onion
  • 1/2 cup butter, softened
  • 1/4 cup sugar
  • 1 Tbsp flour
  • 1 tsp salt
  • 1/4 tsp cinnamon
  • 1 cup milk
  • 3 eggs
  • 1/4 cup chopped pecans (optional)

Instructions:

  • Preheat oven to 350 degrees.
  • Beat all ingredients till smooth. Pour into 2-quart, lightly buttered casserole dish.
  • Bake, uncovered, for 45 minutes to an hour until center is firm to touch.
  • If adding pecans, take out dish at 35 minutes, top dish with pecans, and then put back in oven. Check for doneness every 5 to 10 minutes.
  • Pro note: Carrots may be cooked and pureed hours ahead of time. Just add 2 tsp lemon juice and cover puree tightly until ready to combine rest of ingredients.

Hungry for more knowledge?

Click on the posts below to sate your curiosity about where our food comes from. Bon appetit!

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Horseradish sauce

Horseradish sauce is a simple yet zesty condiment made from sour cream, prepared horseradish, mayonnaise, and a splash of vinegar, all seasoned with salt and pepper to taste. It’s easy to prepare, just be sure to let it chill for a bit to allow the flavors to meld. And voilà, a perfect companion for your beef dishes!

Want to dig deeper into this recipe to learn how foods like these are a part of our bigger food system? We’ve got something for everyone!

Horseradish Sauce

Yields 3/4 cup, enough for 8-12 servings

Click here for printable version

Ingredients:

  • 1/2 cup sour cream
  • 2 Tbsp prepared horseradish, drained
  • 2 Tbsp mayo
  • 1 tsp apple cider vinegar
  • 1/4 tsp salt
  • 1/8 tsp black pepper
  • 1 Tbsp chives, finely chopped (optional)

Instructions:

  • In a small mixing bowl, stir all of the ingredients together. Refrigerate for up to 2 weeks, or serve after 2 hour of chilling. Before presenting, garnish with chives.
  • Note: If you enjoy more flavor, add more prepared horseradish to taste.

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Holiday Krispie Wreath

Holiday krispie wreaths are a festive and fun dessert that can be easily customized for the season, like adding red and green M&Ms or using colored sprinkles to whatever suits you and your family’s tastebuds. You can easily shape this mixture into anything, including a star, a tree, or even just rolled into bite-sized balls.

No matter what you choose, these treats offer a delightful combination of gooey marshmallows and crispy, crunchy cereal, making them a favorite among children and adults alike.

Want to dig deeper into this recipe to learn how foods like these are a part of our bigger food system? We’ve got something for everyone!

Holiday Krispie Wreath

Yields 12 servings

Click here for printable version

Ingredients:

  • 1/2 cup butter
  • 1 (10 oz) package marshmallows
  • 1 tsp green food coloring, or as desired
  • 3 cups cornflakes
  • 3 cups rice puffs
  • Candies, for decorating

Instructions:

  • In a large saucepan or Dutch oven over low heat, melt the butter. Add the marshmallows and cook, stirring constantly, until the mixture is melted and syrupy. Remove from the heat.
  • Stir in food coloring. Add additional food coloring as desired. Add the cornflakes and rice puffs; stir until well coated.
  • Rub a small amount of butter between your hands to avoid sticking. Lay out a large platter and tip over the pan so all the contents come out. Quickly, shape the mixture into a large wreath. Garnish with candies (e.g., cinnamon dots, gum drops, mini marshmallows, M&Ms, sprinkles). Allow to cool completely before storing.
  • Tip: For individual portions, you can make 12 mini wreaths. When storing smaller wreaths, separate layers of wreaths with parchment paper to avoid sticking.

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Baked Brie with Cranberry Compote

Baked brie is a sumptuous appetizer made with a wheel of creamy brie cheese, often wrapped in flaky puff pastry and topped with delightful ingredients like sugar, nuts, or fruit preserves.

In this version, adapted from Half Baked Harvest’s Pastry Wrapped Cranberry Baked Brie, we make a fresh cranberry compote with notes of all our favorite holiday scents, making it versatile for any festive occasion.

Want to dig deeper into this recipe to learn how foods like these are a part of our bigger food system? We’ve got something for everyone!

Baked Brie with Cranberry Compote

Yields 8 servings

Click here for printable version

Ingredients:

Cranberry Compote:

  • 1/4 teaspoon cinnamon
  • 1/2 cup orange juice
  • 1/4 cup maple syrup
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon ginger
  • 1 pinch sea salt

Brie:

  • 1 sheet frozen puff pastry, thawed
  • 1 8-12 ounce wheel of brie cheese
  • 2/3 cup chopped pecans or walnuts
  • 1 egg, beaten
  • coarse sugar, for sprinkling

Instructions:

  • To make the cranberry compote: in a medium pot, bring the cranberries, orange juice, maple syrup, vanilla, cinnamon, and salt to a boil over medium heat. Boil 10-15 minutes or until the cranberries burst and the sauce becomes jammy.
  • Then, preheat the oven to 425° F.
  • Lay the puff pastry flat on a parchment-lined baking sheet. Place the brie in the center of the pastry and remove the rind from the top of the brie (leave sides and bottom rind).
  • Spread the cranberry sauce over top and then sprinkle over the pecans. Fold the corners of the pastry over the brie. Brush the pastry with beaten egg and sprinkle lightly with sugar.
  • Bake for 20-25 minutes or until the pastry is deep golden brown. Serve with crackers or a sliced baguette.

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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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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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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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Wine Market Remains Robust in 2023

The popularity of wine today – and throughout recorded history – has never been in doubt. Water occupies a special and ubiquitous place in the beverage world, obviously. Collectively, we may drink more tea and coffee than wine, and beer certainly has to be considered among the most popular alcoholic drinks.

But even with a long list of beverage options available to us, wine retains a certain cachet – of good taste, sophistication, education, and much more that sets wine apart – and to many, above all other available beverage choices.

Many of us enjoy a glass or two – at home with dinner, in nice restaurants to commemorate occasions large and small, to mark celebrations at the holidays or any of life’s milestones.

Wine is the common bond at social events and friendly get-togethers. It’s a near-universal part of diets and lifestyle across virtually every country on earth.

Wine weaves its way through our history in all sorts of ways. The production of alcoholic beverages dates back more than 9,000 years, surpassing the 5,000 or so years of actual recorded history.

Evidence of mead-making – one of the earliest forms of wine, made from water, honey, and sometimes fruits and spices – can be traced back almost 4,000 years – as much as 14 centuries before the construction of Egypt’s Great Pyramid. It was possible it was even carried in animal skins but the first evidence was in clay jars and amphorae.

The Global Wine Market: Big & Bold

We’ve come a long way from those early days of animal skins in the beverage industry. Today, the global wine industry is a $340 billion enterprise, and Americans can be proud of doing their fair share to keep the industry not just alive but healthy, too. And we have lovely glass bottles to admire while we drink.

We spend about $50 billion yearly on over 840 million gallons of various types of wine. Industry experts say we will remain thirsty, too – with the industry growing to about $456 billion before the end of the decade.

The rest of the world does its part, too.

Wine industry experts estimate 2022 global wine production at roughly 260 million hectoliters – or roughly 6,869,000,000 gallons. That’s down from a peak of 295 million hectoliters in 2018, but the long-term production trend remains fairly stable in the 26-265 million hectoliter range.

Heat and dry conditions in some major wine-producing countries have contributed to declining productivity. But wine aficionados also report good quality in 2022. We’re in no danger of running out of wine, folks.

France and Italy once again jockey for the top spot in the production derby. However, 29 countries around the globe merit recognition as significant wine producers.

But let’s make our look at wine a bit more personal. What do all those numbers mean for the average consumer?

The world produces enough wine to provide every adult (over the age of 15, anyway) with about 1.1 gallons. But certain countries lead the way in per-person consumption – with European nations capturing eight of the top ten spots on the per-person wine consumption list. Only Australia and Argentina are the other two.

The United States clocks in at a respectable number 16 on the per-person consumption roster – but thanks to our large total population win the top spot in overall global wine consumption. That is, individually, we may not drink as much wine as residents of some European countries, but we make up for it collectively. Go, team!

Wine Varieties

The different types of wines produced around the world boggle the average person’s mind. In simplest terms, wine can be either red or white – and everything in between.

But after that, it all starts to get complicated – very complicated.

The most popular types of wines can be summarized in some simple graphics, courtesy of Wine Folly.

But if you want to better appreciate why the wine industry has grown to have a value of almost a third of a trillion dollars, consider a more sophisticated and complex picture of the types of wines available to the discerning oenophile.

There is something for every taste, for every preference, and for every budget.

For instance, a 73-year-old bottle of French burgundy sold at a 2018 Sotheby’s auction for $558,000. A ‘good’ bottle of red table wine can be purchased for about 10 Euros (or $11).

For a deeper dive into the amazingly diverse world of wine, visit sites such as WineCountry.com for an excellent overview and learning guide.

Wine’s Health Considerations

The apostle Paul offered some sage advice to his colleague Timothy in the first century AD. Don’t drink only water. Take a little wine for your stomach’s sake and for your frequent infirmities.

Wine advocates love the apostle’s endorsement and cite the health benefits of responsible wine consumption. But they also acknowledge that too much of anything is no doubt dangerous. It may be sugary drinks, candy, junk food and fried foods, or any of a long list of food and beverage choices available to consumers worldwide. And wine is no exception.

Health experts caution against over-consumption and the serious adverse effects on long-term health that come with it. Some advocate total avoidance of alcoholic beverages as the best insurance against such risks. Others favor simple moderation based on certain health benefits associated with moderate consumption.

In particular, they note the antioxidants in wine can reduce bad cholesterol and increase good cholesterol, with resulting benefits to cardiovascular health. Used in moderation, some health officials also say, wine may have mental health benefits, reducing the risk of depression.

But again, the key is moderation. The U.S. Department of Agriculture’s Dietary Guidelines recommend one drink per day for men and two per day for women – with a “drink” of wine defined as five fluid ounces.

Speaking of wine, did you know…

  • Beer may be the preferred alcoholic beverage for males (with wine second choice), but for women the favorite is wine.
  • Red wine is the preferred wine choice overall. And according to 2019 National Wine Day, red wine lovers are more likely to be introverted, to love dogs more than cats, be fans of jazz music, describe themselves as adventurous and spend more per bottle of wine.
  • White wine lovers are more likely to be night owls, to be extroverted, prefer cats, listen to jazz, describe themselves as curious perfectionists and spend less per bottle.
  • Statista reports that almost 7.3 million hectares globally are devoted to vineyards. Wheat – the most widely planted crop worldwide – claims 217 million hectares.
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Lisa’s Pumpkin Pie Cheesecake

Pumpkin Pie + Cheesecake = Heaven

Dirt to Dinner’s contributing chef, Lisa Fielding, depends on this Pumpkin Pie Cheesecake to keep the Thanksgiving vibes going strong after her delicious cheesecloth turkey has been gobbled up.

Consider pairing this cheesecake with a fun and festive cocktail to make the day even more scrumptious.

Scroll down for instructions and enjoy 🙂

Want to dig deeper into this recipe to learn how foods like these are a part of our bigger food system? We’ve got something for everyone!

Lisa’s Pumpkin Pie Cheesecake Recipe

Ingredients

Graham cracker crust:

  • 1 ½ cups graham cracker crumbs (12 full sheets of grahams processed in the food processor until very fine)
  • ¼ cup granulated sugar
  • ½ tsp ground cinnamon
  • 6 tbsp salted butter melted

Pumpkin cheesecake filling:

  • 24 oz cream cheese room temperature (three, 8 oz packages)
  • 1 cup light brown sugar packed
  • 1 cup pumpkin puree
  • 1 tsp pure vanilla extract
  • ¼ tsp sea salt
  • 1 tsp cinnamon
  • 2 tsp pumpkin pie spice
  • ½ cup sour cream room temperature
  • 3 large eggs room temperature
  • 3 Tbps flour

Instructions

  • Butter and flour the sides of a 9” spring form pan. Line the outside, bottom of the pan completely with heavy-duty foil so no water can leak into the pan from the water bath. Set aside.
  • Preheat oven to 350 degrees F.

Make the graham cracker crust:

  • In a large bowl, combine graham cracker crumbs, sugar and cinnamon. Add melted butter and stir until combined.
  • Pour the crust mixture into the prepared springform, pressing it down into the bottom of the dish and halfway up the sides.
  • Bake in preheated oven for 5 minutes, then remove the crust from the oven and set aside to slightly cool.

Make the pumpkin cheesecake filling:

  • While the crust is baking make the filling.
  • In a standing mixer fitted with the paddle attachment or in a large bowl with a handheld mixer, beat together the cream cheese and brown sugar until light and fluffy and there are no lumps.
  • Add pumpkin puree, vanilla, cinnamon, pumpkin pie spice, sea salt and sour cream and beat until just combined.
  • Add eggs, one at a time and beat after each addition.
  • Gently stir in flour.

Prepare a water bath:

  • Find a large pan (baking pan, cast iron skillet, fry pan, etc) that will fit your springform pan and put it in the preheated oven. Bring 2 quarts of water to a boil.

Bake:

  • Pour the filling over the baked and slightly cooled crust.Place the springform pan in the large pan in the preheated oven. Slowly fill the large pan with boiling water until it is halfway up the sides of the cheesecake pan.
  • Bake in the water bath for 50-55 minutes or until the top and edges are set but not browned and the pumpkin cheesecake is only very slightly jiggly. You can test it by inserting a knife or cake tester in the center of the cake and if it comes out clean you know it is done. However, this can cause the pumpkin cheesecake to crack so I don’t really recommend it (but it’s better than a soupy cheesecake if you’re unsure).
  • Remove the cheesecake from the water bath and set on a wire cooling rack to cool to room temperature. Once at room temperature, transfer the cheesecake to the refrigerator to chill overnight.

Hungry for more knowledge? Click on the posts below to sate your curiosity about where our food comes from. And click here for more of our tried-and-true recipes. Bon appetit!

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The Ins & Outs of Mushroom Products

Mushrooms have been enjoyed for ages, not just because they’re delicious, but also for their amazing health perks! Recent studies have shown that mushrooms are packed with essential vitamins, minerals, fiber, and special compounds that are great for your overall health.

As people become more curious about these advantages, mushroom supplements have popped up as a handy way to tap into their potential, making it easier to reap the benefits without relying solely on eating them.

Nutritional Benefits of Mushrooms

We at Dirt to Dinner have tried a variety of mushroom powders and supplements. We love sources that have proven cognitive and immune benefits but we always want to know that our sources are the best.

Mushrooms are a natural source of essential nutrients such as B vitamins (riboflavin, niacin, pantothenic acid), minerals (potassium, copper, selenium), and dietary fiber. They also contain unique bioactive compounds such as flavonoids, β-glucans, ergosterol (a precursor of vitamin D), and various polyphenols. These compounds have been linked to immune system modulation, antioxidant activity, and potential anti-inflammatory effects.

Mushroom varieties like Shiitake (Lentinula edodes) and Reishi (Ganoderma lucidum) have been extensively studied for their health-promoting properties. Shiitake, for instance, contains lentinan, a polysaccharide with immunomodulatory effects. Reishi mushrooms are known for their triterpenoids, which exhibit potential antitumor and anti-inflammatory activities.

Lion’s Mane (Hericium erinaceus) is another medicinal mushroom with a unique appearance, resembling cascading white icicles. Beyond its culinary uses, Lion’s Mane has gained attention for its potential health benefits, particularly in the realm of cognitive health and neurological well-being. It contains bioactive compounds, including erinacines and hericenones, that have shown neuroprotective effects and the ability to support brain health.

Lions Mane can also stimulate Nerve Growth Factor (NGF), which contributes to nerve cell maintenance and repair. It can help form new neurons, combat cognitive decline, and enhance memory and attention—truly incredible cognitive benefits!

Mushroom Supplements & Benefits

Back in February of this year, market reports had some exciting news. The global functional mushroom market, which covers everything from mushroom-based foods and drinks to supplements, was valued at a whopping $50.3 billion! And guess what? It’s still on the rise!

Now, let’s talk about the real heroes here – mushroom supplements. They’re all the rage! There are lots of brands out there crafting these powerhouse formulations, making it super easy to bring the magic of mushrooms into your daily routine. They come in all sorts of forms like powders, extracts, capsules, and tinctures. It’s like a mushroom smorgasbord. 

These supplement folks make a big deal about specific compounds like β-glucans, polysaccharides, or triterpenoids because they’re like the secret sauce behind the potential health perks. But here’s the real question: how can we be sure we’re getting a top-notch product? Is it just about the formulation or are there other considerations?

Here are some key factors to consider when assessing supplement quality and ensuring the authenticity:

Ingredient Transparency:

  • Reputable manufacturers should clearly list the mushroom species used and the active compounds present in their products. Generic terms like “mushroom extract” or “mushroom blend” without specifying the species should be approached with caution.
  • Each mushroom species has a scientific name that consists of two parts: the genus and the species. For example, Lion’s Mane’s scientific name is Hericium erinaceus. Verify that the scientific names of the mushrooms are provided on the label to ensure accurate identification.
  • Country origin should also be listed on their label, as some regions are known for producing high-quality mushrooms due to optimal growing conditions and cultivation practices- those include Japan, the U.S., Canada, Korea, Netherlands, Poland, and Germany.

Testing for Active Compounds:

  • High-quality, reputable supplements undergo testing to verify the presence and concentration of specific bioactive compounds, such as beta-glucans or triterpenoids, which contribute to the mushroom’s health benefits.
  • The label should indicate the concentration or standardized amount of these compounds. Avoid anything with “proprietary blends” as they may hide specific ingredients.

Third-Party Verification:

  • There are three main third-party verifiers,  The United States Pharmacopeia (USP), The National Sanitation Foundation (NSF), and ConsumerLab. Be sure to research the brand to ensure it has obtained certifications from one of these independent organizations that ensure potency, authenticity and quality.
  • If you’re still uncertain about a product’s authenticity, consider consulting healthcare professionals or experts who specialize in herbal or nutritional supplements. They can provide guidance based on their expertise and knowledge.

What do the Experts Say?

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We had a chance to talk to executives with MUD WTR, a mushroom coffee substitute brand that broke into the market and has gained a lot of attention. They had a lot to say about ‘shrooms!

We asked their take on third-party verifications, they noted that these can be prohibitively expense to obtain. Most reputable mushroom companies, with sound sources, transparency with their growth methods, and formulations are just as good as those who jumped through hoops to get the certifications.

That said, MUD WTR is committed to transparency, even working to add a nutrient label to their packaging so consumers know just how much of each nutrient they are getting! So, if you are looking for other great mushroom brands, if you don’t see a certification, be sure to look on their sites for transparency with sourcing and growing methods.

Other experts, Paul Stamets and Steve Farrar, two trailblazing mycologists in the fascinating world of mushrooms, have left an indelible mark and played a significant role in shaping the strategies of numerous mushroom brands. Their expertise and insights have been a guiding light for brands as they develop their mushroom-based products.

While Paul Stamets and Steve Farrar may have slightly differing perspectives on certain mushroom-related matters, there’s one critical point on which they find common ground: sourcing.

Stamets and Farrar’s resounding advice is to stick with mushrooms cultivated in the United States.

This approach not only supports local agriculture, but also prioritizes safety and product quality. 

How are mushrooms grown?

Mushroom cultivation is a complex process that significantly influences their nutritional content. An intricate interplay of factors, such as the growing medium, ambient conditions, and light exposure, collectively shapes the mushrooms’ nutritional composition. Some mushroom species, such as reishi and shiitake, possess compounds with immune-enhancing attributes. Recognizing the nuances of cultivation practices empowers consumers to make informed choices about the mushrooms they consume. Debatably, the substrate in which they were grown is the most critical factor in their nutrient density.

Hence the importance of sourcing and transparency- to understand the conditions of which the mushrooms are grown. Reputable mushrooms brands will share their sourcing on their sites so you can check to make sure they are US grown.  Most brands chose to grown their mushrooms on oats, as they provide the most nutrient density to the fruiting portion of the mushroom.

Check out these brands, who either hold the third-party certifications and/or are committed to transparency around sourcing and growing:

  • OM Mushrooms: Sourced in the US, this brand also has the BRC AA Rating, a coveted food safety rating. About halfway down this page you will see the section- “Growth Medium Matters” where the brand details that these mushrooms are grown on oats!
  • Host Defense: Host Defense is founded by Paul Stamets, a renowned mycologist. They produce a variety of mushroom supplements made from organically grown mushrooms. Their commitment to quality and sustainability is notable. Check out their R&D page, which details some of the 77 studies he has co-authored and applied sciences to his formulations.
  • Four Sigmatic: Check out the video on this page– where they discuss using the fruiting body, meaning they use no mycelium or filler grains, they use third party labs to test for toxins like heavy metals and mycotoxins as I mentioned previously, which is a real concern.
  • Pure Essence Labs: While not exclusively a mushroom supplement brand, Pure Essence Labs includes mushrooms in some of their formulations, emphasizing their health benefits alongside other nutrients. They explain at the bottom of the linked page what they are grown on—rice or barley!

Knowing how much mushroom product is in each of these supplements can be a challenge. Thankfully, Pure Essence Labs provides an example to calculate the volume of mushrooms present in your supplements:

Product A: MyPure™ Cordyceps – 500 mg of cordyceps 1:1 extract

  1. Multiply the first number of the extract ratio by 10. (e.g., 1 x 10 = 10)
  2. Multiply the amounts of each extract present by the numbers derived from step one. (e.g., 500 mg x 10 = 5,000 mg)

Product B: MyPure™ Cordyceps 4X – 300 mg of cordyceps 1:1 extract and 200 mg of 10:1 extract

  1. Multiply the first number of the extract ratio by 10. (e.g., 1 x 10 = 10 and 10 x 10 = 100)
  2. Multiply the amounts of each extract present by the numbers derived from step one. (e.g., [300 mg x 10 = 3,000 mg] + [200 mg x 100 = 20,000 mg] = 23,000 mg)

By following these steps and practicing due diligence, you can make more informed decisions when choosing mushroom supplements and ensure that you’re getting authentic and high-quality ingredients.

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Healthy Proteins for the Grill

5. Pork Loin 

Bet you never thought we’d say this one, right? Pork is notorious for being unhealthy, mostly because it’s used to make processed meats, such as bacon and breakfast sausage. However, leans proteins like pork tenderloins and pork chops are actually some of the healthier cuts of meat.

A serving of pork tenderloin has under 150 calories. For a 3.5 ounce serving, it also contains only 3.5 grams of fat, but around 25 grams of protein, making it an easy and healthy way to get your protein intake. Similar to other lean meats, pork loin contains many B vitamins, as well as selenium and zinc.

Grilling a nice piece of pork loin will save you on fat and calories. We recommend preparing it with a fruit marinade, either peaches or citrus fruits. Just make sure you always practice proper grilling safety steps to make sure your food is safe to eat!

4. Black Bean Veggie Burgers

Ok, yes, we’re getting very specific with this one. Many of us have different dietary needs – lactose intolerance, vegetarian, etc. – however, one thing that we all have in common is that we need to get our fiber, our protein, and our veggie intake. Luckily, this “burger” has all 3!

Black bean veggie burgers, especially when homemade, is a superfood, full of nutrients, vitamins, and minerals. One of these burgers usually contains around 198 calories, 3 grams of fat, and around 11 grams of protein.

Black beans were named one of the healthiest beans and legumes in 2017. Each serving contains 15 grams of fiber, and they are a great source of folate, manganese, and iron. Black beans have also been shown to help regulate blood sugar, improve digestion by acting as a prebiotic, and even help fight weight loss and chronic diseases because of their high fiber content.

Now, we are not saying to replace all red meat with vegetable substitutes in your diet. However, if you’re looking for something new to shake things up, black bean veggie burgers are a tasty and healthy option. And here is one of our favorite recipes.

3. Lean Beef

Coincidentally, our next healthiest protein to grill is lean beef. Like we said above, we do not recommend replacing all red meat with non-meat substitutes, simply because red meat contains a lot of vitamins, minerals, and other nutritional components that cannot be found naturally in alternative proteins.

Lean beef can come in a variety of options, including sirloin and tenderloin steaks, flank steak, and the leaner brisket, and, of course, burgers. 95% lean ground beef is the healthiest option when it comes to burgers. A 3.5 ounce patty has around 170 calories, 6.5 grams of fat, and 26 grams of protein. Beef burgers are also a natural source of iron, vitamin B12, and zinc.

Americans have been said to eat too much red meat, however, substituting non-meat foods may not be the healthiest solution. One reason is because foods like Beyond and Impossible burgers have A LOT of added ingredients to make it taste and have the consistency of real meat. These ingredients include potato protein, soy protein concentrate, and pea protein isolate.

However, beef doesn’t just have to be consumed as burgers. Steaks on the grill are delicious, and you can also use steaks in foods like kabobs. This will ensure you’re also getting your veggie intake! It’s good to note that when it comes to beef, both grain-fed and grass-fed will deliver the same nutrients to your body. And here’s a trick for you to remember: to tell if your beef is lean, just look for the words “loin” and “round” on the label.

2. Chicken

You knew it was coming. White-meat chicken is one of the leanest meats you can eat, and on the grill, it just gets even better.

Chicken is known for being a great source of lean protein. Just 3 ounces of chicken contains anywhere from 17-24 grams of protein with only about 3.5 grams of fat – just make sure you’re eating skinless chicken. Chicken with the skin still on is around 40 more calories than skinless and has 8 grams of fat.

Chicken also has many vitamins and minerals, especially B vitamins. One B vitamin – choline – accelerates the body’s creation of acetylcholine, which is important for brain cell functioning. Eating chicken can also help with memory, muscle control, and other brain and nervous system functions.

But chicken doesn’t have to be plain and boring on the grill! You can mix it up any way you want. One of our favorite ways is an Endicott, NY classic called Chicken Spiedies, which are small marinated chicken pieces that you eat on a slice of bread (usually Italian). See more about them here.

1. Fish

Fish is not only great cooked on the grill, but it’s also extremely good for us! Whether it’s a white fish like tilapia and cod, or salmon, you’ll know you’re getting a ton of vitamins and minerals from these foods.

Similarly to chicken, 3 ounces of fish has around 20-25 grams of protein. However, they differ in their fat contents. White fish has a lower fat content, whereas fish like salmon is full of healthy, omega-3 fatty acids, which are super important for our bodies.

We need omega-3s to decrease inflammation and increase blood circulation. And, since 60% of the brain is fat, we need omega-3s to help build brain and nerve cells.

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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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Can sugar be healthy? Yes!


Bonumose creates delicious, rare sugars that are affordable and healthy. Bonumose has a mindset of “business as a moral imperative” to make a lasting positive effect on the world.

How Sweet it Is!

Tagatose is a rare sugar that not only tastes sweet but has multiple health benefits, such as fiber and prebiotics. It doesn’t affect one’s glycemic index and has fewer calories than regular cane sugar. Because it has the same characteristics as sugar, it can be used in baked goods, sports drinks, candy, ice cream, protein bars, the list goes on to include anything that uses regular sugar.

Join us as we talk to Ed who has 30 years of entrepreneurial business experience as a founder, investor, adviser, and lawyer. Before co-founding Bonumose, he practiced law for 11 years, co-founded an animal food technology company, and designed and implemented a grant-funded venture investment endowment for a foundation in rural Virginia. He has a Bachelor of Arts and Juris Doctor degrees from the University of Virginia.

At the recent Tagatose production kickoff event, the Bonumose team invited Virginia Governor Glenn Youngkin to help scoop the first ceremonial spoonful of tagatose. It was wonderful to see the standing room-only crowd, including investors iSelect Fund, ASR Group, The Hershey Company, Applied Food Sciences, Ed Williams, and our friends from Japan. Read the full press release here.

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Pan-Seared Salmon with Broccolini & Spaghetti Squash

Now here’s a delicious dish that you can feel good about preparing and enjoying, whether by yourself or among others. Scroll down for instructions and enjoy!

Want to dig deeper into this recipe to learn how foods like these are a part of our bigger food system? We’ve got something for everyone!

Pan-seared Salmon with Broccolini & Spaghetti Squash

Yields 4 servings

Ingredients:

  • 4 salmon filets
  • 1 Tbsp parsley
  • 2 Tbsp lemon juice
  • 2 Tbsp butter
  • 1 bunch broccolini (kale, swiss chard or broccoli work well, too)
  • 2 Tbsp olive oil, divided
  • 1 spaghetti squash, cut in half and with seeds removed
  • Parmesan cheese
  • Salt & pepper

Instructions:

  • Preheat oven to 375F.
  • Drizzle cut side of squash with 1 Tbsp olive oil, salt and pepper.
  • Line a baking sheet with aluminum foil and place squash halves cut-side down on sheet. Bake for 50-60 minutes, or until soft to touch.
  • Clean broccolini and place on baking sheet. Drizzle with 1 Tbsp olive oil, salt and pepper. Bake for 12-15 minutes.
  • While broccolini and squash are cooking, season salmon with parsley, lemon juice, salt and pepper.
  • Add butter to skillet on medium heat. Once melted, lay filets in pan. Flip filets after 3-4 minutes, or when bottom half of salmon is opaque. Cook for 3 more minutes.
  • When squash is soft, remove and let cool for 5 minutes. Shred cooked squash with forks till it’s spaghetti-like. Top with cheese and serve with salmon and broccolini.

Hungry for more knowledge?

Click on the posts below to sate your curiosity about where our food comes from. Bon appetit!

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Milk: Should you go ‘alternative’?


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Take a stroll down the dairy aisle in just about any grocery store, or pop into your favorite coffee shop, and you are sure to see a variety of alternative milks and non-dairy competitors piquing your interest. Whether you are vegan, lactose intolerant, looking for more protein, a fan of a thicker, denser flavor, or seeking something lower in calories, there is certainly a corner of the cooler for you.

Milk Alternatives

The key word here is alternatives. Much like plant-based meats and other protein alternatives are not the same as traditional meats in many ways, milk alternatives are not the same as cow’s milk. And furthermore, there are vast nutritional differences between all these ‘milks’.

It seems that as our options increase, so does our confusion. Is plant milk better than animal milk? Should I avoid dairy if I’m not lactose intolerant? Is soy good or bad?  Does oat milk have too much sugar?

This milk option confusion confronted me most recently at a visit to a Vermont farmer’s market. I grabbed my canvas bag and started my stroll through the tables of fresh produce, cheese spreads, and artisan goods. I came to a booth selling freshly brewed hot and iced coffees. As I stood in line, the patron in front of me ordered her large black coffee.

As the barista was pouring her cup, the patron began to stare, noticeably confused by the milk carafes in front of her: oat milk, whole milk, and almond milk. Her expression must have read “help me!” as the woman behind the counter set her coffee down and began to explain the differences in the selections in front of her:

“Okay, so you are familiar with whole milk, right? The primary difference between dairy milk and oat milk is that oat milk provides fewer nutrients, and most of the nutrients in it are fortified, meaning that they are added during processing rather than naturally occurring.

Whole milk also has about double the protein and half the carbs compared to oat milk. That said, lots of our customers love the sweet, creamy taste of oat milk, and it’s a nice option for those who are lactose intolerant.

I typically use almond milk for cooking, as it is a good one-to-one substitute for cow’s milk. And in my coffee, almond milk is the lowest in calories of the three options here but also the lowest in protein content.”

The woman smiled and cheerfully said, “I need all the nutrients and protein I can get! Whole milk it is!” I was so enthralled by the conversation. Over the course of a few sentences, the barista concisely provided a 411 on the milk options, of which I certainly would not have been consciously aware. When she handed me my medium iced latte I smiled and poured some almond milk since I had a protein-packed breakfast.

Nutritional Comparison of Milk Alternatives

According to Statista, milk-substitute consumption worldwide has more than doubled since 2013, and the same can be said for the U.S. But what are we actually drinking when we consume more and more of these alternatives? And which nutrients are we missing?

  • Cow’s Milk comes in many forms, including whole milk, 2%, 1% and skim. Whole milk is, in fact 3.5% fat, which has a 1.5% higher fat content than its 2% “reduced fat” counterpart.. Our bodies need fat to absorb fat-soluble vitamins like D, A, E, and K. Additionally, it is a significant source of protein, at about 9g per cup for whole and 8g for 2%. Cows milk is also considered a “complete protein” as it contains 9 of the essential amino acids.
  • Goat Milk is the closest nutritionally to cow’s milk. Some consumers may find that they have fewer digestive issues with goat milk when compared to other non-dairy milks. This may be because goat’s milk contains shorter chain fat molecules, and higher MCTs, making it easier to digest. However, goat’s milk contains lactose, so be wary of this if you have a lactose sensitivity.
  • Soy Milk took the non-dairy scene by storm starting in the ’90s, offering a tasty alternative to cow’s milk but without any digestive drawbacks. However, since then, anti-GMO activists have vilified this milk alternative, since 90% of soy produced in the U.S. is genetically modified (as we know, GMOs are safe and are the most studied seed science. Read more here).
  • Oat Milk is known for its creamy taste, high iron content, and lower cholesterol. It also contains about 3 grams of protein per eight-ounce serving and does not contain all essential amino acids. It is a nice option for those who are lactose intolerant or have a nut allergy but be mindful of your carbohydrate intake, as oat milk can contain up to 24 grams per eight-ounce serving.
  • Rice Milk may seem ideal if you are lactose intolerant or have a nut allergy, as it’s made from boiled rice, brown rice syrup, and starch. As you can imagine, those ingredients don’t exactly make for a creamy or nutrient-dense beverage, so to sweeten the taste, manufacturers typically add thickening agents, flavorings, and sweeteners like guar gum and carrageenan.
  • Almond Milk is mostly water with a blend of almonds. It is most similar to rice and soy milk in that it is less nutrient dense, containing less fat and protein than cow’s milk. Many brands promote the high nutrient levels of vitamins E, D, and calcium in almonds, but fail to address the amount of water and almonds used in manufacturing (some brands’ almond volume in its milk is as low as 2%). Instead, large amounts of water are needed.
  • Coconut Milk is one of the only alternative milks that will likely come in a can or box and can be found in full fat and reduced fat versions. Reduced fat contains more water, whereas the full fat is mainly saturated, making it suitable for cooking. A benefit of coconut milk is that it contains primarily medium-chain triglycerides (MCTs), which can be used as quick and lasting energy!
  • Hemp Milk, made from hemp seeds and water, packs a nutritional punch that even those suffering from nut allergies can enjoy. One eight-ounce glass contains upwards of 900 milligrams of anti-inflammatory omega 3s, all nine essential amino acids, 4 grams of protein, and 8 grams of fat. It also contains a fair amount of vitamins and minerals, including A, E, B12, D, potassium, zinc, and iron.

The list of milk alternatives does not end there; there is peanut, hazelnut, flax, quinoa, pistachio, cashew, and even camel milk… yes, camel. Newest on the scene? Potato milk.

As you can see from the nutritional profiles and other considerations, no milk is created equal. Depending on your dietary needs, taste preferences, or values, be sure to also consider the recommended daily values of vitamins and minerals when making your milk selection.

Beyond Nutrients: Sustainability

We would be remiss if we did not address the environmental impacts of the various milk alternatives. There has been criticism over the impact of the dairy industry on climate change, specifically by way of greenhouse gas (GHG) emissions produced by dairy cows and cattle, but it is a complicated web.

The Food and Agricultural Organization (FAO) describes sustainable eating as “diets with low environmental impacts which contribute to food and nutrition security and healthy life for present and future generations. Sustainable diets are protective and respectful of biodiversity and ecosystems, culturally acceptable, accessible, economically fair and affordable; nutritionally adequate, safe and healthy; while optimizing natural and human resources.”

The FAO’s definition extends beyond just greenhouse gas emissions to include land and water use, labor, nutritional value, soil health, among others.

For example, when comparing cow’s milk with soy milk, soy produces significantly fewer GHGs and uses less land and water. However, almond milk uses roughly 17 times more water than cow’s milk per liter. In fact, it can take over a gallon of water to grow one single almond, depending on the producer.

Although dairy’s average GHGs across the globe are 2.5%, U.S. dairy farmers have already cut their carbon footprint by 63% from 1944 to 2006 by utilizing regenerative practices. Repurposing manure, using anaerobic digesters for energy, recycling wastewater, and utilizing genetic breeding practices to decrease the cow population by 65% are just some of the ways these farmers have done more with fewer inputs and outputs. And all the while, they’ve continued to satisfy global demand and meet the FAO’s guidelines for sustainable development.

This, that AND the other thing

I sat down to dinner after my visit to the farmers market with a big glass of 2% milk. Yes, I had almond milk with my coffee that morning AND I had milk with my dinner. In a world that seems constantly polarizing – always having to decide between this or that – remember there is room for AND, too. With a growing population and more mouths to feed for generations to come, everyone can choose how they enjoy their alternative and traditional milk products.

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Should MCT Oil be in your diet?


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MCT oil was brought to the forefront when Dave Asprey, an American entrepreneur and author, gave “Bulletproof coffee” the popular bullseye. Years ago, hiking in Tibet, he found himself consistently exhausted until a local energized him with a creamy cup of yak butter tea.

Fast forward to much research, Bulletproof Coffee was created in its likeness with MCT oil to help provide immediate energy to give a steady source of energy throughout the day. Those following the ketogenic diet are likely familiar with MCT oil. With its rapid gain in popularity comes a jump in research — here’s what you need to know!

Claims and myths: What does the science say?

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Claim #1: MCTs provide steady energy and mental clarity

As people age, brain glucose metabolism deteriorates. Since ketones can serve as an alternative fuel to glucose in brain tissues, a small subset of studies have shown that MCTs may raise plasma ketone levels, which benefit cognitive function.

While studies are still preliminary, there is early proof that ketones, or the byproduct of MCTs, can make up for a lack of glucose uptake, which naturally occurs in the brain during the aging process. This makes MCTs an area of interest surrounding treatment for Alzheimer’s disease.

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Claim #2: MCTs increase performance and weight loss

When exercising, lactate levels can rise. This lactate buildup can increase the acidity of muscle cells, disrupting metabolites. Metabolites facilitate the breakdown of glucose into energy, which can affect performance. Studies have found that MCTs can help to lower lactate levels. According to one clinical trial out of Oxford Brookes University:

“These results indicate that the ingestion of MCT-containing food may suppress the utilization of carbohydrates for energy production because of increased utilization of fatty acids for generating energy…

In conclusion, our data suggest that short-term ingestion of food containing a small amount of MCT suppresses the increase in blood lactate concentration…and extends the duration of subsequent high-intensity exercise at levels higher than those achieved by ingestion of LCT-containing food.”

MCTs can help regulate our bodies’ harmful type of fat, called “white fat” or adipose fat tissue. This oil naturally has about 10% fewer calories than other common oils like olive, avocado, and nut. Also, because of its shorter fatty acid chain makeup, MCT helps increase fat oxidation, which is associated with loss of adipose fat tissue and a decrease in inflammatory markers. Lastly, MCTs have also been shown to satiate hunger which has ultimately reduced food intake, contributing to weight loss.

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Claim #3: MCTs fight infections

One of many impressive facts about MCT oils is that they act as natural antibiotics. Due to their chemical structure, MCTs are drawn and easily absorbed into most bacteria and viruses. When they enter the virus through the lipid membrane, they weaken it, eventually breaking it open to cause cell death. That is when the white blood cells quickly dispose of the remains.

Furthermore, capric and caprylic acid are two of the most active antimicrobial fatty acids. They are naturally the most potent yeast-fighting substances, and as research shows, they are one of the most beneficial antimicrobials you can take without a doctor’s prescription. Supplementary MCT oil is best taken in doses of 15 to 20 mL per meal, up to 100 mL per day.

—-–

Claim #4: MCTs improve gut health and digestion

The ingestion of easily digestible fatty acids like MCT oils leads to increased movement in your digestive tract, thus promoting regular bowel movements. Additionally, MCTs help to improve the gut lining, a critical component of your gut’s microbiome.  It aids in increasing the permeability of the lining, which can facilitate an increase in metabolic functions.

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Claim #5: MCTs can help with hormone balance

MCTs work to provide a balance of adipose fat tissue. The dreaded “white fat” negatively affects hormone regulation, as can adipose fat levels when they’re too low. (Normal levels for women are between 3 and 8 percent, while for men, it is between 8 and 12 percent). To better understand our white fat stores, speak with your doctor, who will calculate your body mass index (BMI) and other markers and tests to estimate your levels. 

MCT oil can help with this! Because it can provide necessary fats to produce a balanced amount of fatty tissue, it also has been shown to increase the release of both peptide YY and leptin specifically—this contributes to a feeling of fullness and satisfaction, aiding people in avoiding overeating, and helping to limit too much fat tissue accumulation.

Busting MCT Myths

While the above five claims have scientific legitimacy, here are some notable myths.

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Myth: MCT oil only comes from virgin coconut oil.

Truth: Nearly all MCT oil comes from refined coconut oil and sometimes palm oil. The process of retrieving the MCTs requires refinement, bleaching, and deodorizing. All of which are safe processes and fine for ingestion.

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Myth: MCT oil is sustainable.

Truth: Yes and No. MCT oil only uses about 15% of the coconut’s oil, and not all of the residual 85% is used in other products. And while most MCT oils are derived from coconut oil, about 34% of MCT comes from palm, which has deforestation implications. However, sustainable ways to harvest palm exist, and not all palm harvesting contributes to deforestation.

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Myth: MCT oil does not need to be counted as part of your fat intake due to its benefits.

Truth: MCT oil can increase the amount of fat in your liver if not accounted for as part of your daily fat intake. Be sure to keep your total fat consumption per day between 44 and 77 grams of fat (which respect for a 2,000-calorie diet).

How is MCT made?

MCT, or Medium-chain triglycerides, is a compound made of fatty acids and fat molecules with between six and 12 carbon molecules. Alternatively, fats derived from animals and plants primarily comprise long-chain fatty acids (LCTs), which contain more than twelve carbon molecules.

But what do the molecules have to do with it? The health claims surrounding MCT oils are that they can help burn fat, boost metabolism, promote weight loss, and provide increased energy. These claims have everything to do with how MCT oils are processed in the body.

Medium-chain triglycerides behave differently in the body compared to LCTs. They are more easily absorbed in the body, as they do not require pancreatic enzymes or bile to be digested, unlike LCT. Instead, they are transported directly to the liver, which can immediately be used as energy.

MCT oil is typically derived from coconut and palm oils. It is then refined in a lab using a process called fractionation. This process extracts the medium-chain triglycerides and other fats. Once isolated, a chemical process called lipase esterification uses lipase enzymes to produce the final product.

While coconut is the primary source of commercially-produced MCT oil, MCTs are also naturally found in some full-fat dairy products, like cheese (7.3% MCT by volume), butter (6.8%), and milk (6.9%) and yogurt (6.6%).

MCT Oil Types

There are four identified types of MCT with various purposes and efficacy:

  • Caproic Acid (C6): Commonly referred to as C6 due to its 6-atom carbon backbone, is the shortest medium-chain triglyceride. This type of MCT is the rarest form of fatty acid, making up just a mere 1% of MCTs in coconut oil. That said, it is also the quickest to be converted into ketones. (Ketones are an acid released from the liver to your bloodstream that is used as fuel to drive the body’s metabolism and support muscle function.) Typically, you won’t find this fatty acid in MCT oils for direct consumer use as it has an unpleasant taste. However it is often used in cosmetics.
  • Caprylic Acid (C8): This fatty acid accounts for about 12% of MCTs in coconut oil and is the primary supplement component, as it has a neutral taste and is very efficiently metabolized.  This is a highly beneficial fatty acid, so much so that it is present in the breast milk of most mammals like humans and goats. Fun fact: the Latin word for goat is ‘capra’, the root of caprylic acid.

  • Capric Acid (C10): Making up around 9% of the MCTs derived from coconut, capric acid is also easily absorbed during the digestion process, though not as efficient as C6 or C8. It has been shown to boost immune system function and support healthy and efficient digestion. Bulletproof coffee uses this type of MCT in its keto products.
  • Lauric Acid (C12): This is the primary MCT found in coconut. While it is the slowest to metabolize, it contains the most potent antimicrobial properties—making it suitable for use in natural health products. With its higher smoke point, this MCT can be the most easily substituted for oils in cooking from being the longest of the MCT oils at 12 atoms.

How can I use MCT oil?

MCT oil comes in many forms, including oil, supplements, and powders.

You can use it for baking or frying, in smoothies or soups, or just as a topping to your favorite veggies.

I have tried Bulletproof Coffee and Sports Research MCT oil in my smoothies and have enjoyed both.

There are currently many varieties on the market, including organic versions, cold-pressed, flavored, flavorless…the list goes on.

There is a type out there for every preference.

 

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How is Salt Made?

Today, you would be hard-pressed to find a household without a salt shaker, but this wasn’t always the case. Salt was scarce until the industrial revolution provided the technology to discover vast salt reserves. Salt was once used as a currency as valuable as gold – traded and fought over worldwide.

“For millennia, salt represented wealth. Caribbean salt merchants stockpiled it in the basements of their homes. The Chinese, the Romans, the French, the Venetians, the Habsburgs, and numerous other governments taxed it to raise money for wars.”

Salt: A World History, Mark Kurlansky

Salt’s wide applications

Salt is used in thousands of ways all around the world. It is a jack of all trades that can enhance the flavor of foods in your kitchen and assist in manufacturing paper, plastics, and fertilizers. Its preservative and antimicrobial effects are significant in the food processing industry, and it has a vital role in feeding animals and plants.

The U.S. and China dominate world salt production, accounting for 40% of the 250 million tons of salt produced yearly. Kansas, Louisiana, Michigan, New York, Ohio, Texas, and Utah made 92% of the salt in the United States in 2019. In fact, Detroit sits on one of the largest salt deposits in the world, and most of the salt used for de-icing our roadways is mined from an ancient seabed near Cleveland, 2,000 feet below Lake Erie.

Salt production methods

Whether salt is mined from ancient sea beds under the city of Detroit, the Appalachian Mountains, or the Himalayan Mountains; extracted from salt domes along the Louisiana coastline, or solar evaporated from the Atlantic or Pacific oceans – all salt comes from the sea!

But what happens next? It depends on the application and location:

  • Deep-Shaft Mining: Like mining for any other mineral, salt exists as deposits in underground ancient sea beds, typically miles long and thousands of feet deep. Most “rock salt” (used to de-ice highways and walkways) is produced this way. Take a look at this video.
  • Solution Mining: Wells, similar to oil and gas wells, are set up over salt deposits, and fresh water is injected to dissolve the salt. The brine is then pumped out and taken to a plant for evaporation.
  • Solar Evaporation: The oldest salt production method in warmer climates, salt is first captured in shallow ponds, where the wind and sun evaporate the water. The salt is then harvested either by hand or by machine.

Watch the below video that demonstrates harvesting evaporated salt in California.

 

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Plant-based chicken: should you switch?


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We’ve all seen and probably tried the Impossible Foods and Beyond Meat beef burgers. Plant-based options are popping up in almost every fast-food restaurant: plant-based chorizo at Chipotle, Impossible Whoppers at Burger King, and most recently, plant-based chicken at KFC.

Let’s start with the basics – protein

Food is tasty, and we all love to eat (I know I do), but in the end, we want the nutrients in the food just as much as we want the flavor.

When I consider the benefits of chicken, the first thing that comes to mind is it’s a great source of protein. This means it has the nine amino acids profile that can fill in for the ones our body can’t make on its own.

Our bodies need 20 amino acids to break down foods, grow and repair body tissue, build muscle, boost your immune system, make hormones and brain chemicals, and give us healthy skin, hair, and nails. 

We can make 11 of these essential amino acids on our own, but we need to eat the other nine. What type of protein we eat determines if we are getting an incomplete or complete profile.

Complete proteins such as beef, poultry and eggs have all nine essential amino acids. Incomplete proteins such as nuts, seeds, beans, and grains have some amino acids but are missing some of the essential ones.

Is it worth it, then?

So, does this mean we shouldn’t eat plant-based proteins? Absolutely not. We need nuts, seeds, vegetables, and various other plant-based protein sources as part of a balanced diet.

Interestingly, soy is the primary source of protein in plant-based chicken. This is different from many plant-based “beefs” using pea isolates as the main source of protein. Soybeans are one of the very few plant proteins that contain all nine amino acids and are considered a complete protein. Others include brewer’s yeast, cottonseed, and the germ of grains. All of the plant-based chicken brands we listed below have the full complement of amino acids.

Let’s take a look at the nutrient profile of traditional chicken in comparison to some of the more popular plant-based chicken companies: Daring, Tofurky, No Evil, and Sweet Earth. These companies sell plant-based chicken that is not fried. There are other plant-based chicken companies, like Impossible and Beyond, but they focus on fried nuggets and patties that contain extra fat and calories.

Sources: USDA, VeganEssentials.com, Tofurky.com, NoEvilFoods.com, Goodnes.com.

What’s really in plant-based chicken?

When looking at the nutritional components above, one thing is clear: conventional chicken has the most protein out of all the options. It also has the least amount of sodium.

When buying processed food products such as these plant-based options, it’s essential to look at the product as a whole as well as each macronutrient. High sodium is often hidden in these processed foods because it makes the product more shelf-stable and taste better. The FDA recommends we limit our sodium intake to below 2,300 mg a day to decrease our chance of getting diet-related illnesses, such as diabetes and heart disease.

Let’s take a look at the differences in ingredients:

It’s obvious that there’s only one ingredient in chicken, but take a look at all of the ingredients in the plant-based alternatives. The protein source in alternative chicken is soy. But notice how seed oil appears in almost every other product.

Seed oils, like canola oil and sunflower oil, contain many omega-6 fatty acids. While not harmful to our health when consumed in the proper ratio to omega-3s, we want to limit our intake of omega 6s to between 11-22 grams a day.

It’s important to consume more omega-3 fatty acids from foods like salmon and spinach as they lower inflammation and increase blood flow. Conversely, too much omega 6 in our diet can lead to increased blood pressure, blood clots, and an increased risk of heart attack or stroke.

Plant-based meat misconceptions abound, from nutrient profile…

So now you’re probably asking yourself, “Should I begin eating plant-based chicken?” Of course! But it’s important to call out some misconceptions regarding plant-based meat before making your decision.

The phrase “plant-based” leads consumers to assume that these products are veggie-filled, or that vegetables are the primary ingredient, similar to a veggie burger.

However, being “plant-based” does not mean full of veggies, so you’re not getting the same nutrient profile. Plant-based just refers to the protein source, whether that’s from peas or soybeans.

Other consumers switch to plant-based meat, including chicken, as part of a “clean eating” diet. The phrase refers to only consuming unprocessed foods, like fruits and vegetables. However, when you look at plant-based chicken or any other alternative meat, for that matter, it’s pretty hard to argue that these foods are not processed.

As a marketing strategy, many of these plant-based companies also emphasize that they are non-GMO and organic because consumers associate both these terms with a healthier food product. However, neither of those components speaks to the nutrient profile or overall health of the product. Instead, be sure to look at the nutrition label for a real determination of health — especially its sodium and fat content. And, by the way, there’s no such thing as a GMO chicken.

…To its environmental effects

Like the Impossible burger, plant-based beef caught on quickly for a few reasons, but probably the biggest one was that people believed cattle were responsible for climate change. This fad caught on quickly, giving companies like Impossible and Beyond the push they needed to really start selling. To learn more on cattle’s effect on climate change, click here.

Chicken is less criticized for contributing to climate change. Some consumers make the switch to the plant-based alternative because of animal advocacy and concern for animal rights. There are misconceptions that chickens raised on factory farms are treated inhumanely and not as living, breathing animals. It’s also believed, erroneously, that chickens are pumped with antibiotics and not allowed outside.

Which to choose? Any and all.

With all of this in mind, will plant-based chicken ever catch on? Maybe. At the end of the day, it depends on the taste! Plant-based chicken is a good alternative for those who are vegetarian or vegan, but it doesn’t pack the same punch concerning other important aspects like plant-based beef did.

Either way, there’s room for all protein sources to give all 7.9 billion people in the world their complete amino acid profile, we need all types of proteins. Personally, I tried plant-based chicken and prefer the taste and texture of the real deal.

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Greek Turkey Meatballs

Looking for something YUM for dinner, a side dish to elevate your entrée, or healthfully satisfy your sweet tooth? Check out our list of tried and true recipes  – you won’t be disappointed!

Want some free D2D stuff? Post a photo of your creation on Facebook, Instagram, or Twitter!

Pair this recipe with a glass of Pinot Noir or Chardonnay.

Inspired by Let’s Dish Recipes. 

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Spicy Sausage & Veggie Orzo

Looking for something YUM for dinner, a side dish to elevate your entrée, or healthfully satisfy your sweet tooth? Check out our list of tried and true recipes  – you won’t be disappointed!

Want some free D2D stuff? Post a photo of your creation on Facebook, Instagram, or Twitter!

Pair with a medium-bodied red wine, like Chianti, Sangiovese, Montepuliciano, or Zinfandel.

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5 Healthy Ways to Use Your Thanksgiving Leftovers

Whether you’re looking for quick information, or want something to impress your friends at dinner, here’s our Featured 5 of the Week!

Thanksgiving dinner is one of our favorite meals of the year! But, we always have so much food left over. And, with Thanksgivings being smaller this year due to Covid, there will probably be even more food to go around. We all know the typical turkey sandwich, but there are many other healthy ways to use these delicious leftovers. Here are some of our favorites!

5. Turkey Salad

This is one of the easiest ways to use your leftovers, and it can be more than just throwing sliced turkey on some greens!

Making a salad delicious is completely up to you, and with the amount of veggies eaten on Thanksgiving, there should be no shortage of toppings for this salad. Roasted sweet potatoes, brussels sprouts, leftover green beans – add them all! You can even make croutons out of leftover stuffing and salad dressing from cranberry sauce. The options are endless!

So, if you’re still feeling super full the day after Thanksgiving, this salad is the perfect light lunch!

4. Turkey and Vegetable Soup

It wouldn’t be Thanksgiving if we weren’t making some kind of soup!

Making turkey soup is very easy and creates a cozy meal. To season your broth, you can use a mixture of low-sodium turkey broth and the carcass. Let it all come to a boil then simmer with your turkey meat and veggies. After you remove the carcass, it’ll be full of flavor.

This can be eaten on its own or with some whole-grain biscuits for a hearty and nutritious meal!

3. Air-Fried Thanksgiving Leftovers Eggrolls

Yes, we said eggrolls!

As long as they’re not deep-fried, eggrolls can be a great way to use Thanksgiving leftovers. Buy some eggroll wrappers from any grocery store (they’re usually in the produce section) and add turkey, mashed potatoes, stuffing, veggies – really any leftover you want! Roll it up and seal with water, and cook them in the air fryer at 350F for 6-7 minutes, flipping halfway.

For extra crispy eggrolls, spray them with cooking spray before air-frying them. Quick, easy, and delicious!

2. “Fancy” Turkey Sandwiches

Take a break from turkey on white bread with mayo and give these new sandwiches a try!

First, make some cranberry mayo using your leftover cranberry sauce. There’s a great recipe for it here. Warm up your turkey in the microwave and grab some multi-grain rolls. Spread some of the cranberry mayo on the roll and place your turkey on top. Now, you can just eat it like this and it will be delicious, but if you’re a toppings person, consider adding some avocado, lettuce, or brie cheese for extra flavor!

And, the best part about these sandwiches is that you can make them year-round by swapping out the leftover turkey with a turkey burger!

1. Turkey Stir-Fry

You’ve heard of chicken stir-fry, beef stir-fry, and shrimp stir-fry. Now, get ready for turkey stir-fry!

This is another super-easy way to use your leftover turkey. And, if you still go for a big turkey this Thanksgiving like we are, you’re going to need some recipes to use it up! Grab your fresh or frozen veggies and make the stir-fry just as you normally would. You can even add some leftover veggies if you have them. If you like rice in your stir fry, add some of that too, but consider using brown rice so you get your whole grains. Add the cooked turkey last and let it sit with the rest of the stir-fry until it’s warm and full of flavor.

There are so many ways to make stir-fry, so use your favorite recipe and just add some turkey at the end!

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5 Benefits of Apples

Whether you’re looking for quick information, or want something to impress your friends at dinner, here’s our Featured 5 of the Week!

Fall is upon us! And, with fall comes delicious, fresh apples! We all love an afternoon of apple-picking in the crisp weather, the smell of an apple pie in the oven, or even snacking on a crisp, locally-grown apple, but we sometimes overlook all of their nutritional benefits. An apple a day really can keep the doctor away and we’re going to tell you why!

5. Good For Your Gut

You’ve heard us talk before about how important a good gut microbiome is for our health.

Studies have shown that apples may promote a good gut microbiome. This is because apples are full of fiber, including pectin. Pectin acts as a prebiotic in our bodies, which is key for keeping our microbiome healthy and for promoting the growth of good new bacteria in our intestines.

Having a diverse microbiome leads to a high-functioning immune system, better digestion, and an overall healthier you, so eat those fiber-rich apples and know your gut is thanking you!

4. Good For Your Brain

You mean, eating apples can help our brains? Yes!

Studies have shown that apples and other apple-based products may help decrease mental decline by reducing the amount of ROS, or reactive oxygen species, in brain tissue. ROS can build up and cause brain damage, but the antioxidants and other properties in apples can help reduce this.

Furthermore, apple juice concentrate was found to prevent the decline of acetylcholine, which is linked to aging and oxidative stress. A decrease in acetylcholine has also been linked to Alzheimer’s disease, showing that apples may be able to reduce the risk of developing this disease.

However, it’s good to note that apple juice and other apple products may contain a lot of added sugar, something that is definitely not good for us. So, try to eat whole apples as much as possible!

3. Protection against Some Cancers

According to the CDC, cancer is the second leading cause of death in the U.S., contributing to 23% of overall deaths in 2012.

Apples contain fiber and many phytochemicals with antioxidant properties. Studies have shown that these antioxidant properties may protect a cell’s DNA from oxidative damage, a precursor to cancer; stop the spread of cancer cells; and prevent new ones from forming. Cancers linked to these effects are colon, breast, and lung cancer, but only for past smokers.

Anything we can do to reduce our risk of developing cancer is very important, and a healthy diet can be one of the best and easiest forms of protection.

2. Good for Weight Management

Many of us are always looking for that secret way to lose weight or keep bad weight off. Apples may be a great way to help!

Apples contain a lot of fiber, and, in addition to fueling our microbiome, it also helps keep us feeling fuller for longer. By eating an apple, the fiber content can help slow digestion and keep us satisfied so we don’t go looking for another snack to eat. Apples also have a low-energy-density at 0.63 calories per energy density, meaning they have fewer calories respective to their weight. In one study, participants who ate apple slices before each meal ended up eating 200 less calories a day than those who didn’t.

Rather than going for a cookie or a bag of chips, eat an apple! If you’re still feeling hungry after snacking on an apple, try adding a little nut butter. The extra protein might be just what your body needs!

1. Protection against Diet-related Illnesses

Diet-related illnesses include diabetes and cardiovascular disease. Cardiovascular disease is the leading cause of death in the U.S., and 34% of the deaths from heart disease could have been prevented by changes in health habits.

Plant chemicals in the apple peel, such as pectin, have been shown to protect free radicals in the heart and blood vessels from damage. They have also been shown to lower the amount of LDL, or “bad”, cholesterol in the body, and the number of triglycerides, both being key contributors to diet-related illnesses. Flavonoids in apples have antioxidant effects that have been shown to protect cells in the pancreas, which helps control the secretion of insulin in people with type 2 diabetes.

A healthy diet is so important in preventing the onset of these diseases and many more health conditions. So, along with apples, be sure to eat lots of fruits and vegetables.

And remember, fresh is always best, but if you’re looking for a special treat to spice up your apple intake, here is one of our favorite recipes for apple fritters!

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Does Red Meat Cause Cancer?

We enjoy a perfectly-cooked steak and a juicy hamburger on occasion. But hearing about the perils of consuming red meat on various podcasts, websites, and interviews quickly detracted from its home-cooked deliciousness. What is the truth when it comes to red meat and cancer? And how do we wade through all this information?

Spurring many of the articles we read today on this topic is from a 2015 study by the International Agency for Research on Cancer (IARC), which stated that if you ate a lot of meat, your chances of getting cancer increased by 18%. The IARC deemed red meat ‘probably carcinogenic to humans based on limited evidence’ and that processed meat is ‘carcinogenic to humans based on sufficient evidence’. Colorectal cancer was the most noted type, but they indicated that processed meat also triggers pancreatic and prostate cancers.

The Global Burden of Disease Project, funded by the World Health Organization (WHO), is cited in the IARC report stating that 34,000 deaths per year are attributable to diets high in processed meat and 50,000 to red meat. Compared with 1,000,000 deaths due to tobacco; 600,000 to alcohol; and 200,000 to air pollution, it’s hard to determine the urgency of the situation.

Meat is Meat is Meat…Right?

First, let’s put this in perspective. The average person whose diet includes red meat, fish, chicken and other protein sources has a 1% chance of getting pancreatic cancer, 4% chance of colorectal cancer, and 9% of prostate cancer. If you eat a diet high in red and processed meats, the IARC reports that your chances of getting these cancers would increase by 18%. While it is still not great, it brings the risk to 1.2%, 5%, and 11%, respectively.

How did the IARC come to this conclusion? It is a bit of a mystery. The America Institute for Cancer Research does not know, either:

“It’s not yet clear exactly why these meats increase risk for colorectal cancer. It may be the added nitrites and nitrates, the smoking and/or high temperatures used in some processing, or the heme iron in red meat.”

We first need to distinguish processed meat, such as hot dogs and bacon, from non-processed meat like flank steak or tenderloin. Each one digests differently and thus has different effects on the body.

The culprits are nitrates and nitrites – both are found in red meat and both are compounds with nitrogen and oxygen structures. Nitrates are found in the soil and help plants absorb nitrogen, which is essential for plant growth. Interestingly, vegetables are the biggest source of nitrates in the human diet, accounting for at least 85% of our nitrate consumption. Compare this to processed meats that account for only about 6% of nitrate consumption.

Nitrates vs. Nitrites

Wait…if vegetables are good for us, then how are nitrates harmful in processed meats? The conversion happens when the bacteria in your mouth and enzymes in your body convert nitrates into nitrites, which has one less oxygen atom. Although this seems like a very small difference, it can lead to completely different effects.

That one less oxygen atom turns nitrates into nitric oxide, which is essential for our bodies. But nitrites turn into nitrosamines in our bodies, which can be harmful. There are many kinds of nitrosamines, and some of them can increase cancer risk. For example, nitrosamines are some of the main carcinogens in tobacco. But can these cancerous types be formed in our food, and if so, how?

The reason we eat red meat, besides its taste, is that it’s full of amino acids – in other words, protein. But when there is exposure to high heat through cooking, the amino acids combine with the nitrites and create the perfect condition for nitrosamines to form.

“It’s not so much nitrates/nitrites per se [that are carcinogenic], but the way they are cooked and their local environment that is an important factor”, says Kate Allen, Executive Director of Science and Public Affairs at the World Cancer Research Fund. She says that we need to consider how we are cooking these meats because that could manipulate their carcinogenic properties. “Nitrites in processed meats are in close proximity with proteins, specifically amino acids. When cooked at high temperatures, this allows them to form nitrosamines more easily, the cancer-causing compound.”

Nitrosamines = Bad?

This could be why we don’t see these same carcinogens in vegetables, even though they also contain both nitrates and nitrites. Vegetables are undeniably good for us, and are typically not cooked at the same high temperatures or for as long as meat is, making nitrosamines less likely to form. Plus, vegetables do not contain the same amount of amino acids, making the formation of nitrosamines less likely to occur.

However, nitrosamines are not inherently carcinogenic. There needs to be enough of a chemical reaction to induce a mutation in DNA. Cancer ultimately forms from DNA mutations, including those caused by nitrosamines, which is why red meat is considered potentially harmful by some. But how your DNA reacts to meat also has to do with your epigenetics, which is affected by your sleep, your overall diet, and your exercise.

In addition to nitrosamines, other compounds are up for debate regarding their cancer-causing effects. Substances called heterocyclic amines form when meats are cooked at high temperatures and become blackened or charred. In animal studies, heterocyclic amines are carcinogenic. But what about human studies?

In Pursuit of a Valid Study

To complicate matters further, there is considerable disagreement about the various meta-analyses reporting on the relationship between meat consumption and cancer. Last fall, the Annals of Internal Medicine stated that “the dietary guidelines recommending limited red and processed meat was based on unclear evidence”. Harvard School of Public Health countered with a disagreement on how the Annals of Internal Medicine conducted the meta-analyses. They mentioned that the studies can be cherry-picked to obtain the desired result:

“There is a large body of evidence indicating higher consumption of red meat – especially processed red meat is associated with higher risk of diabetes, cardiovascular disease, certain cancers, and premature death.”

At D2D, we did not conduct our own meta-analysis…we just want to apply some common sense here. So, perhaps between these two studies, we can find a solution that works for most of us.

The variables associated with each human are tremendous. We know that smoking increases your chance of getting cancer and damages almost all the organs in your body. All a study must do is compare smokers with non-smokers to see the effects on one’s body.

But separating out one specific food and studying its effects on the human body is almost impossible. The only way would be to put two separate groups in the exact same living conditions. They would have to follow the exact protocol with exercise, stress levels, living conditions, family life, and diet and then give one red and processed meat and none to the other group. Since cancer takes years to develop, the isolation would have to be for at least 20 years. Honestly, this does not sound very feasible.

The IARC deemed the link between red meat and cancer as having limited evidence so they understood that “other explanations for the observations (chance, bias, or confounding) could not be ruled out.”

So, what is the answer?

The two leading causes of death are heart disease and cancer. It is well understood that the leading cause of these diseases is diet. We have written extensively about the importance of diet, exercise, sleep, and stress management to maintain a healthy life. At this point, we are aware that eating a diet low in saturated fat, trans fats, sodium, and sugar improves our overall health. Furthermore, including 5-7 servings of fruits and vegetables, whole grains, fish, and nuts every day will make a considerable difference in your life.

fruit vegetable dna

Red meat includes important nutrients. A lean piece of red meat has protein, niacin, vitamin B6, B12, phosphorus, zinc, iron, and vitamin D and must be consumed as part of a balanced diet to reap its benefits.

Like everything we discuss at D2D, eat in moderation. Will bacon on a Sunday morning and a hot dog at a baseball game give you cancer? No. Would you really want to eat bacon and hot dogs every single day? Probably not. Would you eat a steak every day? Not if you are eating a diet with lots of variety.

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Do I Eat it if I Can’t Pronounce It?

Listen to our post from your car, while running…anywhere!

I don’t know about you, but our family has been trying to avoid the grocery store, and all other public outings for that matter, to maintain our social distance. So now, when I must head to the grocery store, I am thinking about a two-week grocery list to avoid repeated trips. Top of mind are items that will not only provide a bit of stability in my pantry, but are also healthy and affordable. As I enter the canned food aisle, I grab a soup and take a look at the nutrition label. My eyes widen… should I be afraid of all these ingredients I can’t pronounce? The answer is not so black and white.

Let’s take a look at this in a different way. Every morning, I throw some octadecenoic acid and hexadecenoic acid, along with arginine, aspartic acid, and phenylalanine onto the frying pan. When it’s properly cooked, I put it on phosphorus, potassium, and manganese. It is delicious! What am I eating? Eggs over quinoa. A healthy, good-for-you breakfast with plenty of healthy fats, vitamins, and minerals.

Is a true measure of health the ability to pronounce a food’s ingredients? The rhetoric, “If you can’t pronounce it, don’t eat it!” is adopted from a quote made by Michael Pollan, the author of In Defense of Food: An Eater’s Manifesto. His intent was to warn consumers against eating highly-processed foods and provide guidelines to identify these products so we could combat growing health epidemics, like obesity, diabetes, and chronic inflammation.

Misrepresentation of “chemical”

Unfortunately, Pollan’s statement was taken quite literally. Consumers began to question every multi-syllabic ingredient on their labels. But isn’t that a little too simplistic? Let’s get serious; most foods contain bad-for-you and good-for-you ingredients that are tongue twisters. Don’t believe me? Try this: read the list of ingredients below. It details the composition of a common breakfast and snack food.

Sound appetizing? Well, the truth is, these are simply the chemical ingredients for a banana. James Kennedy, a high school chemistry teacher in Melbourne, Australia created this list to illustrate that even completely natural, wholesome, clean foods can sound potentially unhealthy and unnatural when the mechanism for determining health is solely based on pronouncing a food’s chemicals.

“I want to erode the fear that many people have of chemicals”.

– James Kennedy, Chemistry Teacher

Our goal to eat healthier should include consuming nutrient-dense foods with low sodium, sugar, and trans & saturated fats. This means eating more fruits, veggies, and whole grains. Sounds pretty easy, right? Not always. Most of us tend to lean towards simple mantras to soothe our aversions to uncertainty and help us with quick decision making.

Perpetuating unreasonable food fears

According to Mintel, 70% of consumers don’t know what they need to eat to be healthy, but over 51% of Americans believe that additives in foods they eat pose a serious health risk. What causes this type of confusion and food fear of one of the safest food systems in the world? Misguided food dialogues may be to blame.

Pollan’s words have fueled an unreasonable fear of chemicals, toxins, and additives – and ultimately a fear of our food systems’ ability to ensure food safety. Unreliable food crusaders like the “Food Babe” have also adopted the phrase, “if you can’t pronounce it, don’t eat it”, and continue to spread similar incorrect generalizations. And they ultimately exacerbate a problem that, for many, is just whether they can afford to put food on their table.

Chemists like Dorea Reeser have spoken out against these misguided stigmas stating what seems to be the obvious:

“We are chemicals. Our friends are chemicals. Our babies are chemicals. The air we breathe is chemicals. The food we consume is chemicals that are digested by chemicals that turn into more chemicals.”

So if you took Pollan’s advice to the extreme, you would literally starve.

Do Additives Have a Purpose?

In addition, reputable food scientist, Professor Robert Gravani of Cornell University, has been a leader in responsible food science to combat this faulty logic, as well.

“We want to enhance the quality and maintain the freshness of foods. We want to reduce waste. We really want to make more foods readily available to consumers. And when feeding 310 million people in the United States, we really need to think about how we can transport this food.”

– Prof. Robert Gravani, Cornell University

In the quote above from a 2012 interview with National Public Radio’s Talk of the Nation, Gravani details legitimate reasons food manufacturers add chemicals to food. He identifies a myriad of other meaningful ways additives have actually helped our food system.

For instance, our table salt contains iodine, a chemical that may make some consumers wary. However, the addition of this chemical has practically eliminated goiters, a medical condition affecting the thyroid gland. Moreover, niacin, a chemical added to bread, has all but made pellagra, a severe nutritional deficiency causing inflammation throughout the body, nonexistent.

Considering the Trade-offs

Dr. Michael Holsapple and Heather Dover of the Center for Research on Ingredient Safety at Michigan State University explain that adding substances to food is a necessary, centuries-old practice. All ingredients serve a purpose, whether to add flavor, enhance appearance or texture, or preserve food against bacteria, mold, and fungi. They encourage consumers to do their research on their labels. Be informed, not scared.

“As toxicologists and food scientists, we believe that, by and large, food ingredients are safe. We encourage consumers to look at food labels, as they are an important source of information on the safety of that food, and they provide evidence to enable informed choices.”

– Dr. Michael Holsapple, Michigan State University

He went on to warn that: “You can choose to avoid foods with synthetic preservatives, like sodium benzoate or benzoic acid, but you may consequently increase the risk of you and your family being exposed to microbial pathogens because so-called ‘natural’ preservatives are not as effective.”

Foods with “clean labels” and ingredients you can readily pronounce do not necessarily equate foods with healthier nutritional profiles. Should you be concerned about a particular ingredient, do some digging and check into its applications to see if it’s acceptable to you. The reality is that a healthy diet means making the right food choices, processed or not.

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A Virtual Happy Hour with Vegan Wine

With COVID-19, we have a “new normal”, where socializing now requires a phone or laptop and a quiet corner in our homes. Many of us have even dined with family and friends, enjoying our dinner and drinks right alongside them. Certainly not the same as in-person, but not a bad hack.

An added benefit of preparing our meals at home? We know every ingredient that goes into them – something that poses a challenge for those adhering to a specific diet, like vegans, when dining out. And as we use this time to be more mindful of what we put into our bodies to keep us healthy, many of us are turning to a vegetarian or “flexitarian” diet and, sometimes, coupling our dinners with a vegan wine.

Wait…vegan wine? Yes, Nancy, there is a vegan wine. But if wine is produced from grapes, and grapes are definitely fruits, how can wine be anything but a vegan product? Well, it turns out that to many in the vegan community, our friend wine is no less subject to the debate over the mix of animals and plants in our food supply.

A Grape Is a Grape Is a Grape. Isn’t It?

Any discussion of vegan wine needs to begin with one simple fact: the key issue in the debate isn’t the grape. It’s the process used to produce wine.

Producing wine is a simple process, really. Crush some grapes, mix in some yeast, and wait for the fermentation process to work its magic. That simple formula has worked successfully for a long, long time – more than 9,000 years, in fact. Need a brief history lesson? Check this out.

The vegan question begins to emerge in what is sometimes thought of as the final stage of wine production, called clarification.

As the grape juices ferment, organic materials begin to emerge, and chemical changes take effect. Until these organic materials settle out of the wine, it will have a cloudy appearance. And that’s where the question of vegan wine begins.

Wine consumers can just learn to love the wine, clouds and all, and accept that dregs are a natural part of the process. But consumers typically don’t want cloudy wine – especially when a clear product is available.

Vintners can simply take the time needed to allow the organic materials – referred to as “particulates” — to settle out. But that takes time, and as is true in many, many commercial enterprises, time is money.

Waiting for organic materials to settle out delays the next production cycle, adds storage and handling costs, slows the time to market for the product, and makes the product that much more expensive for the customer.

Not Fine with Fining

To speed the process along, vintners use certain agents to accelerate clarification. This practice is called “fining.”

Fining involves the addition of one or more of a number of products that attract the organic particulates and make it easier to filter the product to an acceptable level of clarity. Fining agents also are used to deal with certain chemical properties of the wine that affect its taste, odor, and character. To the dismay of true vegans, some of these fining ingredients are derived from animals or come from what some critics contend is “exploitation” of animals.

What kind of fining ingredients are we talking about? High school chemistry would divide fining ingredients into two categories: organic and solid/mineral materials.

Common organic materials for fining include:

  • Gelatin – made from boiled cow or pig body parts. It clarifies and helps make wine less astringent or bitter.
  • Isinglass – a form of collagen derived from the dried swim bladders of fish, especially sturgeon. It acts to help filter out organic particulates that affect wine odor, especially in white wines. It is also used in making jellies, glues and clarification of other beverages.
  • Albumin – you know, egg whites. It helps reduce the harsh tannins – the bitter, bark-like taste — sometimes present in red wines.
  • Casein – animal milk protein. It also helps take out offensive odors in white wines.

Vegan options may be found in the solid/mineral materials category. The most notable solid or mineral fining agent is bentonite clay, which currently is most commonly used with white wines rather than reds. It has the added benefit of helping filter out certain bacteria and absorbing specific proteins. Another mineral, called sparkolloid, further clarifies the wine by neutralizing the particle charge. It is the last step in the fining process. Some activated carbons from charcoal, as well as synthetic compounds, are used to reduce undesirable odors and cut tannin levels.

Still think a grape is a grape is a grape? That glass of wine involves a lot more than grape juice and some yeast.

Which Wine is Which?

Fining is a widely used practice not just for wine-making but also production of beers and ales. But so far, the clamor for vegan wine seems to be drowning out any comparable concern from the beer-drinking community.

The discussion regarding vegan wine seems to grow most animated over the question of how wine consumers are to know what fining agents were used. Some wine-makers apparently have subscriptions to help consumers better navigate this minefield.

Some vintners have recognized the passion felt by many vegans and moved to accommodate it. For those concerned about animal products in their wine, look for the BevVeg certification, which indicates the product uses no animal ingredients of any kind in the production process. We’ve also developed a list of vegan wines, too.

The roster of wines claiming to be “vegan” or “vegan friendly” is expanding, either through a willingness to take the necessary time for the wine to clarify naturally or by using only fining agents that satisfy the demands of the vegan community. While some vegan advocates clamor for a very stringent vegan standard for wine, the mainstream participants seem to focus on the “vegan friendly” categorization as a valuable step toward their objective.

At the same time, some critics of the fining practice argue for more and better information on wine labels regarding the fining agents used in production. As the animated debates surrounding the appropriate labeling of various food products suggest, this demand is likely to generate spirited discussion in the months – and perhaps years – ahead.

For those who don’t drink wine, all the hubbub over vegan or non-vegan wine may seem a small and insignificant tempest in a wine bottle. But remember: wine sales in the United States exceed $71 billion in 2018. That’s is a sizeable market for someone to capture. And if wine consumers embrace vegan wine – as the rising number of “vegan friendly” wines seems to indicate is the case – expect to see and hear even more about vegan wines in 2020.

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A Brief History & Some Vegan Options

Thirsty for More Wine Knowledge?

Food and wine go hand in hand, not just today but throughout history, too.

The production of food from farming preceded the production of wine by several millennia – but in historical terms, not by all that much. It seems that the practice of “pairing” food with wine is nothing all that new, either.

Various sources contend evidence of wine-making dates back almost 9,000 years in China, only slightly longer than estimates for Asia and Europe. Evidence of actual wine production can be traced to Armenia in roughly 4100 BC, where archeologists found traces of a device for crushing grapes, a system for moving the crushed product to storage containers and indications of the fermentation of red wine.

Experts in such things point out that humans only began farming about 10,000 B.C., in the “Fertile Crescent” area of the Middle East – an area including parts of modern-day Egypt, Iran, Iraq, Israel, Jordan, Lebanon, Palestine, Syria and Turkey. Evidence of farming in North America, by contrast, dates back to about 5,000 BC.

 

Vegan Wines Available Today

Vegan.com is a handy reference for anyone seeking to identify true vegan wines. Another resource is Barnivore.com, which provides information on a range of vegan alcoholic beverages. Barnivore lists almost 5,500 wines available in the United States alone that qualify as “vegan friendly.”

Among those widely advertised as vegan or vegan friendly:

  • Charles Shaw (red wines only)
  • Frey Vineyards
  • Lumos Wine
  • Morgan Ridge
  • Red Truck Wines
  • Oak Grove Reserve
  • The Vegan Vine
  • Panther Creek
  • Port Gardner Bay
  • Yellowtail (red wines only; not white or rosé)
  • Priam
  • Santa Maria
  • Seven Mountains

Additional recommendations:

  • Bellissima Prosecco
  • Blossom Hill
  • Cooper’s Hawk
  • Cycles Gladiator
  • DAOU Vineyards
  • JUSTIN wines
  • Layer Cake Wines
  • Lumos Wine Company
  • Natura Wines
  • Our Daily Wines
  • Palmina Wines
  • Seghesio Family Vineyards
  • Sutter Home
  • Thumbprint Cellars
  • Union Wine Company
  • Wrights Vineyard and Winery

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Boosting Your Health with Mushrooms

Mushrooms recently entered the scene as an elusive new “superfood”, and are now topping the charts for foods to watch in 2020, due to their powerful proven health benefits. And amid the current coronavirus pandemic, we’ll take whatever we can get that’s been proven to strengthen our immunity and overall health!

Don’t like eating raw mushrooms? Consider all the different ways you can reap their multitude of benefits. Take the D2D team, for example: Lucy sprinkles a few tablespoons of Laird Hamilton’s Performance Mushroom powder in her coffee each morning, Hillary enjoys dried mushrooms as an occasional mid-day snack, and I prefer sautéed mushrooms over my favorite chicken dish. 

Why Mushrooms?

Even more than just their meaty, savory flavor, mushrooms are being touted as a functional ingredient that can help boost immunity and energy, prevent cancer growth, inhibit LDL cholesterol production, and improve gut and brain health. Bonus: it has even been said to help heal the environment!

PaleoHacks.com

Breakdown of the Benefits

Boosting our Immune System

Eating mushrooms can provide a wide range of impressive immune-boosting effects due to the amount of beta-glucan in the cell walls of these fungi. A study from University of Florida’s Department of Food Science and Human Nutrition found that eating shiitake mushrooms daily improves immunity in a way that you cannot find in any currently available pharmaceutical drugs. Also, the white button mushrooms has been shown to have anti-inflammatory powers.

Mushrooms are also densely fortified with vitamin D, a proven immune booster. While other food sources like salmon, tuna, cod liver oil, and milk are great sources of the nutrient, mushrooms are the only product in the produce aisle with a significant source of vitamin D.

When it comes to the current COVID-19 virus, we are all looking to strengthen our immune systems and avoid spreading the virus, or better yet, avoid getting it at all.

According to a recent analysis of vitamin D, 25 randomized controlled trials of 11,000 patients showed that vitamin D supplementation had protective effects against acute respiratory tract infections—a primary symptom in the COVID-19 outbreak. WHO also has studies on its website that show the benefits of vitamin D to prevent respiratory illnesses. So eat your mushrooms and get out into the sunshine to boost that vitamin D!

Improving Gut Bacteria

Penn State conducted a study on mice that showed eating white button mushrooms can actually create a subtle shift in the gut’s microbial community. The study suggests that white button mushrooms can improve the regulation of glucose on the liver, serving as a prebiotic.

Another study published in the journal, Nature, showed that by using mushrooms to alter gut bacteria, they could simultaneously be used to treat obesity.

The bacteria in mushrooms, Acidophilus and Bifidobacterium, can help nourish the good bacteria in our gut, and ultimately improve digestion.

Cancer-fighting Properties

Five types of mushrooms were tested in a study published by the Journal of Experimental Biology and Medicine: white button, maitake, oyster, crimini, and portabella. They discovered these types of mushrooms “significantly suppressed” breast cancer cell growth and reproduction when eaten. The terminology specifically cited in the journal was that “both common and specialty mushrooms may be chemoprotective against breast cancer.”

Furthermore, shiitake mushrooms contain a type of sugar molecule called lentinan, which, according to Memorial Sloan Kettering Cancer Center, may help to extend the life of patients with some cancers when used in conjunction with chemotherapy. By binding with abnormal cells, they can then “label” the cancer cells as ones that need to be destroyed by our immune system.

But we are not the first to make these discoveries. In Japan, shiitake mushrooms have been approved since 1985 as an adjuvant for stomach cancer because of its anti-tumor effects. The study that brought about these approvals was published in the International Journal of Cancer, which found that male participants who regularly ate mushrooms ultimately had a lower risk of developing prostate cancer. Consumption of over 3 times per week had a 17% lower risk than those who ate mushrooms less than once a week.

Enhancing Brain Function

Reishi mushrooms, as illustrated in the earlier chart, are considered a type of adaptogen. Adaptogens function in the body to regulate cortisol levels. Why should we care about cortisol levels? Well, when cortisol levels rise, it triggers our “fight or flight” responses. This, in turn, stimulates your sympathetic nervous system and adrenal glands to work on overdrive. When this process occurs, there is a decrease in your digestive secretions and an increase in your blood pressure.

You may be thinking you don’t often experience fight or flight responses. Well, you may be experiencing them without knowing. Chronic stress can cause the same process to trigger in your body, which can lead to adrenal fatigue and an inability of the body to bounce back. That is where mushrooms come in!

Cordycep, reishi, maitake and shiitake mushrooms serve as natural regulators. The root of adaptogen is “adapt”, pointing to the ability of these mushrooms to respond to harsh conditions. They function the same way in the body. They adapt to raised levels of stress, and aid in balance and restoration, mitigating the effects of stress on our adrenal glands.

Lowering Cholesterol

While mushrooms themselves contain no cholesterol, they are a good source of chitin and beta-glucan—both of which are fibers that lower cholesterol. A study in the International Journal of Medicinal Mushrooms found that pink oyster mushrooms naturally reduced total cholesterol and LDL, or better known as the “bad” cholesterol, when tested on hypercholesterolemic rats.

Alternatively, shiitake mushrooms contain potent phytonutrients that help the liver process cholesterol and remove it from the bloodstream. How does it do this?  According to best-selling author and nutritionist Josh Axe, D.N.M., these compounds can keep cells from sticking to blood vessel walls, which helps to prevent plaque buildup, promoting circulation and improving blood pressure. Because mushrooms have sterol compounds, they interfere with the production of cholesterol in the liver as well, while simultaneously helping to raise HDL, the “good” cholesterol.

Healing the Planet

In Paul Stamets’ very popular TED talk, he cites mushrooms as a critical element in solving some pressing environmental problems. Stamets cites their ability to clean up oil spills all over the world, absorb farm pollution, fight off flu viruses and smallpox, create rich environments for new farms and forests, as well as potentially serve as a sustainable fuel source.

He points to the fact that mushrooms have long been used as a crucial part of nature’s recycling system. Without mushrooms and mycelium, plants would not exist, because rock and organic matter could not be broken down and turned into soil that provides nourishment for the growth of all plant life.

Who’s excited about Mushrooms?

The industry is looking for other ways to expand its plant-based alternative options. Mintel reports that 38% of U.S. consumers are trying to add more plant-based food to their diet, fueling demand for these products in the market.

Furthermore, according to a 2018 Gallup poll, 5% of United States citizens consider themselves to be vegetarians. A staple food group for both vegetarians and flexitarians (those who eat mostly vegetables but also some meat and fish) is mushrooms.

Statistics show that 20% of US consumers are now embracing flexitarian diets, which is directly reflected in the rise in popularity of plant-based meat and dairy products. These statistics have been driving up the prevalence, and desire for mushroom products and the market is responding.

Staying Healthy

In addition to adding mushrooms to your diet, don’t forget to add plenty of fruits and veggies to your meals, exercise regularly, and get good sleep to boost your immunity during times like these. If you are looking for more health information and recommendations for COVID-19, please refer to the CDC, WHO and NIH sites for updates.

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Coffee: Uniting Our Worlds

As a chill enters the air here in southern Connecticut, we all clamor for a cup of coffee to warm us up, prepare us for the day, and perhaps keep us going through the afternoons as they grow darker. But did you know that our daily routine connects us to the rainforests and mountains of the equator, where workers pick coffee cherries while birds and monkeys chatter in the distance? And now that we’re more mindful of sustainable and regenerative farming practices, these connections in our daily lives deserve consideration.

The ‘Bean Belt’

Coffee, our beloved and ubiquitous drink, is grown in over 50 countries located around the equator. Known as the “bean belt”, coffee plants flourish within these countries’ mountains and tropical rainforests, where 25 million farmers produce coffee for a living. The countries that export the most coffee are Brazil, Vietnam and Colombia.

As shown in the above map, two species of coffee beans, arabica and robusta, dominate the world’s coffee bean production. Arabica is a more delicate plant that prefers rich soil and grows more slowly, yielding a smoother product that specialty coffee purveyors like Starbucks prefer. Robusta is a less fussy plant that produces more yield with harsh and bitter-tasting beans. It is often used in instant coffee and in ground coffee blends, like Foldgers.

Demand for Sustainability

No matter if growing arabica or robusta beans, coffee producers around the world are evaluating their processes to become more transparent and sustainable, but only those following specific guidelines receive accreditation by global sustainability initiatives.

To receive certification, producers must practice ecological conservation, fair labor practices, and plan for long-term sustainability of the land, as practiced by the Rainforest Alliance. Collaborating with this organization, UTZ regularly audits their producers to ensure compliance with acceptable farming methods, working conditions and transparency through their product tracking system, MultiTrace. Another organization, the Fairtrade Foundation, focuses on decent working conditions and establishes a fair floor for prices. And industry-specific organizations, like the 4C Association, focus on improving the economic, social & environmental conditions for those in the coffee sector.

An example of such a farm is Finca El Ocaso, located in West-Central Colombia, bordering the Andes Mountain range. Avid naturalists and birders, the Patino family ensures the farm’s sustainability so that their business can complement and enrich the biodiverse habitat and its vibrant ecosystem, providing home to 110 identified species of birds and several endangered plant and animal species. Because of their rigorous sustainability practices and ecologically-minded philosophy, the farm has earned certifications from the Rainforest Alliance, UTZ, as well as the 4C Association.

Harvesting a Sustainable Bean

Let’s take a closer look at the journey from coffee cherry to cup with the help of our specialty coffee farm in Colombia.

El Ocaso operates 35 hectares (almost 90 acres) of land, 18 of which are used for growing 30,000 pounds of coffee each year. Though most of their product remains in South America, the farm works with Campesino Specialty Coffee, a purveyor of sustainable and sought-after Colombian arabica coffees, for distribution access to the United States.

The initial harvest at a coffee farm requires years of planning, as seed germination to cultivation can take as long as four years! When the trees flower, the air is filled with a sweet jasmine fragrance. The flowers last only a few days, after which the cherries develop and will ripen for about 9 months.

Harvesting then begins when the cherries are ripe and will continue for several months. Colombia experiences two periods of harvesting: a main harvest and a smaller, “mitica” harvest. At El Ocaso, the mitica occurs between October and December, where they collect 20% of their annual production.

A unique and sustainable attribute of El Ocaso is the careful harvesting of their cherries. The workers pick one cherry at a time, taking up to 12 hours a day in very hot and humid weather on Colombia’s mountainous terrain, as opposed to machines strip-picking the plant, placing the plant’s and soil’s health in jeopardy come the next harvest. At the end of the day, each worker’s haul is carefully weighed and they are paid on the merit of their work, a crucial factor to maintain their sustainability certifications. On the busiest of peak harvest days, the workers can collect up to 11,000 pounds of cherries.

After the main and mitica harvesting seasons, it’s time to evaluate the plants for next year’s harvest. A coffee plant is productive for about five years, and then the trunks are snipped and new coffee plants grow from the trunks. It will take another two years to bear flowers. This process only can happen two times, after which the whole plant comes out of the ground.

Processing and Distribution

After harvest, the cherries are sorted by grade and processed immediately on the farm, starting with depulping the cherry to the bean and then letting the beans dry before fermentation.

Working with Blanchard’s Coffee Roasting Company, a partner within the Campesino Specialty Coffee group, El Ocaso broadened its sustainable practices by experimenting with different fermentation and drying processes. During fermentation, naturally occurring microorganisms interact with sugars in the mucilage and many chemical changes take place, which lead to a pleasant, distinct flavor. Once the beans come out of the drying process, they go through a second phase of selection to yield only the best beans for dry-milling and export at Campesino’s warehouse.

“The selection and subsequent steps of depulping, washing and drying coffee cherries constitutes one of the most arduous, meticulous and personalized jobs in the whole coffee production chain.”

– Colombian Coffee Growers Federation

At the roaster, the dried beans will be examined before roasting to determine final grading. Whether at a large commercial facility or a small specialty roaster like Blanchard’s, the beans will undergo a final transformation that will then lead to its distribution to the United States…for our enjoyment!

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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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Superfoods: Super Healthy or Super Hype?

superfoods
Listen to our post from your car, while running…anywhere!

Walking through the grocery aisle, there is an overwhelming number of new superfoods to choose from. Hemp hearts are full of alpha linolenic acid, an anti-inflammatory that can reduce heart disease and cholesterol. You can run for miles fueled only on chia seeds, which are also rich in antioxidants, fiber, iron, and calcium. Acai and goji berries are high in amino acids, antioxidants, and vitamins C, A, B1, B2, and E, all of which damage free radicals, boost your energy and support overall immunity. So I dutifully include all of these to my morning oatmeal and I feel energetic and ready to tackle the day!

But, with all this effort, I still don’t really know what a superfood is…

“Superfood” is not defined

The actual term, “superfood”, is not a term regulated by the FDA. While these foods are thought to be exceptionally dense in nutrition, they do not actually have their own food group. They are called ‘super’ because they contain superior nutritional benefits for the amount of calories they contain. Basically, more bang for your buck, but there is more to the story as it relates to its terminology.

The American Heart Association defines superfoods as “nutritious foods that, when added to an already balanced diet, can bring health benefits.” They reference Beans and Legumes, Berries, Dark Leafy Greens, Nuts and Seeds, Oats, Pumpkin, Salmon, Skinless Poultry, and Yogurt. Sounds a lot like the makings of the Mediterranean or MIND diet to me.

One thing the AHA states right off the bat, even before addressing specific foods, is that superfoods alone will not make you healthier.

Superfoods alone will not make you healthier? I thought that was the point of a Superfoods – they could do it all!

Unfortunately, no. So don’t throw out your groceries and stock the fridge only with hemp hearts, beans, and berries.

While they won’t turn you into a superhero, so-called superfoods are packed with nutrients with protective and combatant properties. What has become evident is that the foods labeled as superfoods are the ones that have ‘more’ nutrition. For instance, 2 tablespoons of hemp hearts have a bit more protein than an egg. Blueberries and blackberries have more antioxidants than pineapples and may help ward off cancer. Salmon has more omega-3 healthy fats and can help prevent heart disease. And, yes, dark leafy greens are healthier than iceberg lettuce. But that’s not all that’s happening here.

“Superfood” as a lucrative marketing term

The term “superfood” is an attractive word, no doubt an eye-catching phrase in your google search.

Ultimately, these super-terminologies really just mean super-sales. Marketing companies have taken note and capitalized on the viral effects of such catchphrases. According to a Nielsen survey, consumers are willing to pay more for foods perceived as healthy, and health claims on labels seem to help. Unsurprisingly, foods that already carry a “healthy” perception and carry certain beneficial claims on labels have shown the greatest sales.

The incentive to market superfoods as such has not been missed by the food industry. They know the term has no concrete meaning, but they know it will boost sales. According to Mintel‘s research, there was a 36% increase in the number of foods and beverages that were marketed with the “superfood”, “super-grain” or “superfruit” label since 2015. The U.S. was the leader in these product launches.

Beneath the comforting concept lies a disappointing reality of industry bias

Dr. Marion Nestle, nutrition and public health professor emerita at New York University, details the gimmick in her new book, “Unsavory Truth”. She uncovers the role of marketing and how highlighting special health benefits makes the products more appealing to customers.

“When marketing imperatives are at work, sellers want research to claim that their products are ‘superfoods,’ a nutritionally meaningless term,” she wrote.

“One of the things I noticed was that there were [studies on] all these foods that are demonstrably healthy. Why would you need to do research to prove that blueberries or raspberries or pomegranates or grapes are healthy? Of course they’re healthy. So the only reason they are doing it is because they’re trying to increase market share.”

– Dr. Marion Nestle

She calls out the fact that the U.S. Department of Health and USDA’s Dietary Guidelines for Americans does not recommend focusing on a singular food or food group for better health, but instead calls for a variety of “healthy eating patterns” of various fruits, vegetables, grains and more. The inverse of how singular “superfoods” are marketed.

What we are suggesting is that the term is useful as a sales driver as well as an identifier of health. We simply would warn that the term can blind consumers to equally nutritious options that are not as hyped-up, thus depriving us of other nutritious choices.

How do we determine truth from hype? 

The answer is in the whole picture! We are all fairly well acquainted with blueberries as a popular superfood. They are high in antioxidants, specifically anthocyanins, that have been reported to inhibit the growth of cancerous human colon cells, and they aid in protecting the body from free-radicals.

But the human body is complex. To truly examine the effect a food has on our body, we must consider not only our diet but our genetics, our lifestyle, our activity level—things that vary greatly from person to person. What might have super-effects on you might have inverse effects on me. Not from the food alone necessarily, but from the combination of our genes and other lifestyle factors such as sleep, stress, and love.

What’s a person to do about this super-vague label?

Each day, eat 5 to 7 servings of vegetables and 3 to 5 servings of fruit – whether they are ‘super’ or not. We need to ensure we have a balanced diet. And that means increasing our range of nutritious foods in our diets, rather than focusing on a handful of foods that claim to be ‘better’.

Carrots, apples, and onions, for example, have not been touted yet as a “superfoods”, however they contain beta-carotene, flavonoids, and fiber that we need. Whole grains found in cereals, bread, rice, and pasta are also high in fiber and fortified with vitamins and minerals, making it easy for many to consume to achieve recommended daily intake.

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Comparing Traditional & Alternative Burgers

Plant-based burgers have taken the media and our menus by storm. Fast-food establishments like Carl’s Jr., Burger King, White Castle, Red Robin and TGI Friday’s have all added the alternative burgers to their protein offerings – and even more restaurants are following suit. We even saw the Beyond Burger in the wilds of the Pennsylvania countryside this summer.

Comparison of popular meat and meat alternatives

They may look, taste and even ‘bleed’ like real meat, but how do the nutritional profiles of these plant-based alternative burgers compare to more traditional options? Let’s take a look!

Sources: ImpossibleFoods.com, BeyondMeat.com, Kelloggs.com, Instacart.com, BK.com, Walmart.com

Key nutritional differences

From the chart above, you can easily identify some similarities, but also some obvious differences. The most glaring difference? The number of ingredients. Traditional meat products typically have one ingredient: meat. These meat-like products, however, are more complicated! Comprised of a variety of ingredients, Beyond Burger has 18, while Impossible burger has 21.

These meatless alternatives have a similar amount of protein as traditional burgers, but how? The Beyond Burger lists pea isolate, a plant-derived protein, as its second ingredient after water. Alternatively, Impossible Burger credits soy and potato isolates for their main sources of protein.

While the primary protein source is not made from whole foods, they do contain a healthy amount of nutrients such as iron, calcium and in the case of Impossible burger, high amounts of B12, an important ingredient for those not eating meat.

Veggie burgers sold from consumer product companies, like MorningStar Farms and Kraft Heinz, are also non-whole-food based, deriving their protein from soy. These products lack the complex nutrient profile that the plant-based alternatives contain.

So, what is a whole-food-based option? A good example of a whole-food-based burger is Kellogg’s Gardenburger, which contains rolled oats, mushrooms, and brown rice as its first three ingredients. While the protein makeup is only 8.5 grams per 4 ounce burger, this alternative is a great source of fiber at 12% DV, and contains moderate levels of Vitamin A, C, calcium, and iron.

How are these meatish products made?

It is pretty obvious how a cow becomes a hamburger, but Beyond and Impossible consider the production of their products as proprietary information. With the Impossible Burger, however, we know it is made with genetically-modified heme. In order to make their ‘meat’ look ‘blood-red’, they use an iron-containing molecule found in the root nodules of soy. They then take the DNA for soy leghemoglobin, insert it into yeast, and ferment the yeast.

Impossible Foods also proudly embraces GMO soy to ‘solve critical environmental, health, safety, and food security problems’ and have long advocated for responsible use of this technology in the food system.

So should I be eating Beyond and Impossible burgers or traditional beef?

The answer depends on your dietary needs. While the Impossible and Beyond burgers are not necessarily unhealthy, they are not the healthier choice over traditional beef or veggie burgers either. It has been reported that we Americans tend to eat too much red meat, so making room for more vegetables in our diets can only improve our health. So how can I get more veggies?

Well, a common misconception is that these new plant-based options are like the V-8 of burgers. The fact is that eating less red meat and more vegetables does not mean substituting traditional meats for these meatless options. You are not eating whole vegetables when you eat a Beyond or Impossible burger; to achieve that, you would need whole vegetables or burgers made from them.

Here are some great burger recipes we love – all with good amounts of protein, whole vegetables and a nice amount of fiber: Homemade Black Bean Veggie Burger, Sweet Potato Burger, and High Fiber Veggie Burger.

Alternative meat burgers are just another choice in the grocery store. Everyone has different preferences and dietary guidelines. While we are optimistic about the emerging environmentally-friendly food technologies, the biggest challenge still left to face is the nutrition of these products. These are exciting options for those who don’t eat meat. And in the future, it will be great to see protein sources with more whole-food-based options and less sodium.

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Manuka Honey: Life Changer or Money Waster?

I don’t know about you, but I am always a sucker for the latest superfood, cure-all, next-best-thing! I love to try products out for myself, but always wonder if it will actually work. And can I do any harm in the process of my personal exploration?

What’s the 411 on Manuka Honey?

Manuka honey, different from regular honey, is being hailed as liquid gold because of the supposed healing and antimicrobial powers of this superfood. The emergence of Manuka popularity comes on the heels of new superbug discoveries claiming that antibiotic-resistant pathogens can be treated with Manuka honey. The medical field has started dealing with these pathogens in alternative ways, thus Manuka honey’s gain in recent popularity due to its ability to slow down or prevent bacterial growth.

However, what comes from a spark? A fire. And the claims of Manuka honey began to spread. Instead of an accurate portrayal of an alternative antimicrobial substance that is under scientific investigation, thanks to social media, we have gone from zero to a hundred in less than 5 seconds.

What are the supposed health claims?

Manuka honey has carbohydrates, minerals, vitamins, and phenolic and flavonoid compounds. However, what makes Manuka particularly unique are three special ingredients: methylglyoxal, dihydroxyacetone, and leptosperin. MGO is said to fight off several bacteria-related infections. Dihydroxyacetone, a precursor chemical of MGO, is found in the nectar. Leptosperin is a natural chemical from manuka nectar that makes the product shelf-stable. When these ingredients work together, they enable this particular honey to potentially fight off several bacteria-related infections.

The combination of these ingredients is touted to reduce allergies, boost immune function, enhance skin, improve sleep, combat staph infections, reduce IBS, prevent tooth and gum decay, treat infected wounds, burns and ulcers. Sounds like another Celery Juice cure-all!

Is there a scientific foundation for these claims?

To be frank, scientific studies do not exist to support every health claim out there. Investigations into some of the supposed benefits are in the works, but here is what we found on its efficacy…

Evidence for treating all these ailments remains largely anecdotal. However, a few small studies have concluded that Manuka honey can aid in treating gingivitis. By chewing what they refer to as “Manuka honey leather”, plaque was reduced, and ultimately was proven to be a positive treatment for oral health.

The most compelling studies show that Manuka honey can help to inhibit or stop the growth of certain topical bacteria – especially compared to other types of honey. This study showed that when Manuka is used in wound protection, it elicits antibacterial results. Continued study is critical as chronic wounds resistant to antibiotics are a global health issue around the world.

For instance, a friend of mine had a terrible bacteria infection on her face and antibiotic cream didn’t work. She tried Manuka honey – and it disappeared with a week. However, it has been determined that replications to these clinical studies are needed before claims like this can be truly confirmed.

Ultimately, there is little evidence to support the purported benefits. However, it is safe to consume, can be a natural and safe topical antibiotic, and there is likely little harm in trying it. Western medicine often refers to it as a ‘worthless but harmless substance‘. Unless you have a bee allergy, of course – then take caution!

So what exactly is Manuka Honey?

Manuka honey comes from the manuka bush, which is indigenous to New Zealand and Australia. Some argue that only the “real” manuka comes from New Zealand. In fact, the two countries are actually in a dispute for the trademark over the health product.

The honey itself comes from the flower nectar on the manuka bush. But both the nectar and the bees together are what give manuka its unique properties. It is thicker in texture than other types of honey. It tastes less sweet, though it can still be used in drinks, as a spread, and for baking.

The UMF Honey Association developed the term UMF, or Unique Manuka Factor, that grades the honey as to whether it meets the UMF Honey Association standards. The ideal score is between 10 and 18, and is based on certain chemical markers unique to the manuka plant. However, more research needs to be done to determine whether this rating has any significance. Brands that use the rating system include Manukora, Comvita, and Happy Valley.

 

Where can I buy Manuka Honey?

It’s widely available now – even at Walgreens and CVS. In fact, I just bought some at Whole Foods to see if it’ll help my mosquito bites heal. While I could not determine if it was time or the honey that helped heal the bites, it was worth a shot on such a mild affliction.

With its uses spanning from topical application, to cooking, and now in the healthcare spectrum, Manuka is a well-known product to specialty grocery store shelves, as well as many eCommerce sites. It comes in its raw form, in a supplement, and in a variety of products where Manuka honey is the primary or active ingredient. This includes beauty products, throat lozenges, face washes, hair masks and acne treatments.

How can I be sure it’s the real stuff?

For starters, don’t forget that Manuka is currently only made in Australia and New Zealand, so if a label says any other origin, it is likely not real Manuka. Another thing to note is that many labels state that their honey is “natural” or “organic”. These two labels do not mean that the honey is Manuka; you must look for the word “Manuka” in the ingredients list. Another good sign is the cost: Manuka is currently averaging about $30 a jar, or between $50 and $150 for supplements, so if the price you see is less than this average cost, be sure to confirm.

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Pet Food for Thought

pet food

Important Update: As of June 27, 2019, the FDA updated their investigation into dog foods linked to canine heart disease, particularly among limited ingredient diet formulations. As addressed in our post, please be mindful when feeding your pet “grain free” or other specialty products. When in doubt, contact your veterinarian.

Exciting news – we have a new puppy at D2D! When Poppy first arrived on the scene, we were inundated with advice: we should feed her only raw food; we should cook her only chicken and rice; we should feed her only organic foods.  While we love Poppy, don’t dogs have good digestive systems?  The size of the U.S. pet food market is projected to climb to $30 billion in 2022 from $25 billion.  That’s almost four times what we spent on pets in the 1990s! In fact, total spending on our pets has increased every year over the past three decades, even through economic downturns.

We’ve seen a dramatic expansion of all the ways we can spend money on our pets — nowhere more so than in what we feed them.  Today, we have more pet food options than ever before.  A customer-centric pet food system delivers a range of product choices and delivery channels that make it a complex and confusing marketplace.

So what’s the consumer to do?  How do we make the right choice about what we feed Poppy?

Pets Are People

The statistics tell the story clearly.  The number of pets in America has increased significantly in the past few decades – and so has the amount of money we spend on them. Pets aren’t just family members, they’ve become a big business, too.

When it comes to food, consumers favor outward appearance over general health benefits. According to Packaged Facts and Petfood Industry, the number one priority is clean breath, perhaps to make sure we get better-smelling puppy kisses! Dog and cat owners then look for skin and coat health, with the third as joint health.  Very surprisingly, digestive health and probiotics falls to the bottom of the list.

In addition, the lines between human food and pet food sectors are blurring.  Many of the same ingredient claims made for human food are finding their way into the pet food sector – foods that are organic, grain-free, or touting unique health benefits. GMOs are even seen as a hazard by 28% of pet owners. As a result, a number of innovative and entrepreneurial players are entering the pet food market. 

An Exploding Market

The array of pet food offerings seems to have exploded.  And to add to the potential confusion, so have the number of ways pet food can be bought.  We no longer rely primarily on the pet store, or our local grocer, or even our local veterinarian.  At the top of the charts in selling pet food, according to the Pet Industry Forum: Amazon, followed by Walmart, and Chewy.com.  In an age in which convenience is king in the purchasing process, on-line sales and revamped delivery channels have opened the door to an almost infinite range of product offerings.  Where we are gaining in convenience, we are also increasing the potential for confusion.

So what is the average consumer to do in the face of all this change?  How do I know which pet foods offer what I want most for Poppy? Which company should I trust?

The big issue on making such a determination: the risk of marketing outrunning science in shaping both the pet food industry and what it offers to consumers.  Industry observers privately say we’re still in the early stages of developing solid, science-based data about some of the emerging claims being made by several players in the pet food sector.  To make informed decisions about what to feed our pets, consumers need to become more educated – and to look for providers who can back up the claims made about the value of what they offer.

What’s The Consumer To Do?

Pet food industry professionals offer a number of helpful suggestions:

Dr. Maryanne Murphy is Clinical Assistant Professor of Nutrition at the University of Tennessee College of Veterinary Medicine, DVM and PhD, DACVN, Board Certified Veterinary NutritionistTM. She also cites advice from her colleague, Lisa Freeman, from Tufts University.

Both professionals noted caution when dealing with “BEGs”:

  • “Boutiques”: Providers without the depth of resources or expertise you would want for your own food.

  • “Exotics”: Providers who tout some kind of unusual key ingredient or ingredients.

  • “Grain free”: Products that lack at least some of the protein-rich grains and oil meal that have been the foundation of animal feed rations for generations. Both the industry and government (the Food and Drug Administration, for example) are in the process of gathering the information needed to assess how a “grain-free” diet relates to animal health.  Such a diet may in time prove to be an acceptable dietary option, but until the science advances, consumers must make up their own mind about the potential risks associated with grain-free products.

Dr. Murphy has another key suggestion for becoming an informed consumer:

“If in doubt, call and ask,” Dr. Murphy advises. “Pick up the phone and ask to speak to someone who can tell you what’s behind their claims.  Ask if they have a nutritionist — veterinary or PhD in animal science — on staff.  Ask what they specifically do for quality control. Ask what kind of clinical trial data they have. How they respond to such questions will tell you a lot about how much you can trust them and their products.”

Dr. Thomas A. Wallrichs is a doctor of veterinary medicine, who for nearly three decades has practiced at the front lines of veterinary care for companion animals.  He echoes Dr. Murphy’s advice: “I tell my clients to stick with the suppliers who have proven they know what they are doing,” he says.  “That means known brand names.”

Dr. Wallrichs also points out that animal nutrition is an evolving science.  “We all have to work to stay current, and on top of things,” he observes.  “I look for proof, not claims.  I see an animal that is thriving, has a great coat and is active.  I ask the client what they feed them.  And I listen to what they say.”

The Industry Is Listening, Too

Ed Yuhas is Managing Partner, Kincannon and Reed Executive Search, and a respected pet industry observer and advisor to pet food industry executives.

“Five years ago, the pet food industry was generally regarded as three to five years behind the human food industry.  That’s just not true anymore,” he observes. “We recruit executive leaders across the food system.  The pet industry has become a great career channel.  Any stigma or idea it is some kind of second-class career path are totally gone,” he notes.

Yuhas also notes that “it’s no coincidence” that most of the largest pet food providers are owned by or part of major food companies – Nestle (Purina), Mars (Pedigree, Iams, Eukanuba, Whiskas, Sheba, Cesar), General Mills (Blue Buffalo), Cargill (Loyall), Colgate Palmolive (Hills Science Diet).

“They see and understand the parallels between the two, in all aspects of the business and especially in the responsible way to approach to the market,” he observes. Yuhas also believes it is important to note that the industry is working hard to provide exactly the kind of science the market wants.  Clinical research is a high priority, he notes.

“The big names in the business have the resources, the experience, and they are constantly building on that.  The newer players know they have to demonstrate the same commitment.  The business is too lucrative to do otherwise.  They want any bad actors out of the industry, just as much as the consumer does.” – Ed Yuhas, Kincannon and Reed Executive Search

Looking Ahead

What’s ahead for the pet food industry?  Most observers point to more growth, and even more sophistication in what is offered to consumers.

And perhaps most important, these same experts offer a common piece of critical advice when it comes to the nutrition and health of every pet: if in doubt, consult with your veterinarian.  Your vet knows your pets and their specific health situation and dietary needs.

To make the smart choices on pet food, be an informed consumer.  After all, just like Poppy, it’s your family.