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Showing posts with label News. Show all posts
Showing posts with label News. Show all posts

Monday 18 March 2024

Seven snacks that are healthier than you think – and yes that includes cheese and crackers

 

It’s 3pm and your stomach is rumbling. With hours until dinner, you’re contemplating which snack could tide you over. A biscuit or two would hit the spot, a handful of almonds would be healthier, albeit dull.

The conundrum over what food, if any, we should be eating between meals has been hotly debated. But King’s College London scientists last year concluded that snacking is not inherently unhealthy – what mattered is that people opt for high-quality options, with fresh fruit, vegetables and nuts once again touted as best for keeping hunger at bay and waistlines in check.

However, in a glimmer of hope, Dr Michael Mosley, a doctor and bestselling author, revealed on his podcast recently that the nutritious snack category doesn’t have to be this restrictive. In fact, a rich cheddar or creamy brie on top of a cracker is perfectly healthy.

Dr Sarah Berry, the chief scientist at healthcare company Zoe – the firm behind the arm patches that promise to pick apart how your body responds to food – said the British staple is a “great example”.

 A couple of crackers with cheese 

“As long as you’re not eating just those crackers all day long, every day, and if you’re pairing it up with something like cheese, then you know that together it’s a reasonably healthy snack,” she said.

Clare Thornton-Wood, a registered dietitian and spokesperson for the British Dietetic Association, explains that the high concentration of calcium, vitamin A and B12 in cheese is what knocks it into the nutritious category.


She recommends having two crackers as a snack and using strong-flavoured varieties, such as mature cheddar, to deliver a punch of flavour without needing to overindulge, or soft cheeses like brie, which are lower in fat.

Topping with cucumber, tomatoes or grapes offer an extra flavour, as well as nutrients, while opting for crackers with grains or wholewheat ensures the snack contains plenty of fibre, Thornton-Wood notes.

Eggy soldiers with whole wheat or seeded bread

Debate has raged over the correct way to achieve the perfect boiled egg, with the cooking time, presentation and accompaniments all contested. However, it is indisputable that the humble egg is an ideal snack, according to Dr Traka.

“They are full of protein and are also a great source of lots of vitamins and minerals like the B vitamins, selenium and iodine,” she says. “Plate up with wholewheat or seeded bread for a balanced snack,” Dr Traka recommends.

A pot of full-fat Greek yoghurt and seeds

Usually viewed as a breakfast option, full-fat Greek yoghurt can be a filling snack that supports digestive health, while being packed with flavour and texture that can help prevent you from turning to a packet of sweets.

“In the past, high-fat foods were demonised as ‘fattening’, but we now know it’s more complicated than that,” says Dr Berry. “Full-fat natural yoghurt is a great source of healthy fats and protein. It’s also a fermented food that contains live bacteria, so it can support your gut microbiome.”

However, not all yoghurts are made equal. “Make sure you choose a yoghurt that doesn’t contain added sugar, artificial sweeteners or other unnecessary chemicals,” she suggests. “If you want a more filling snack with added fibre, throw in some fruit, nuts and seeds.”

Thornton-Wood recommends selecting seeds with generous amounts of omega-3 and omega-6 fatty acids, such as pumpkin seeds, linseeds and sunflower seeds. Overall, this snack would offer plenty of protein, calcium and fibre.

Half an avocado

Despite most frequently being used as a toast topper for breakfast or brunch, avocados can also form the basis of a healthy snack, according to Dr Maria Traka, the deputy head of food and nutrition national bioscience research infrastructure at the Quadram Institute in Norwich.

Half an avocado is the ideal portion size, which can either be eaten as is – after cutting it in two and removing the flesh – or crushed into guacamole, she says.

“Avocados are a good source of fibre, but relatively low in other carbohydrates, and also contain plenty of vitamins and minerals,” Dr Traka points out. “Their oily texture is down to their high levels of healthy unsaturated fats, including oleic acid which has been linked to other health protective effects.”

A bag of popcorn

Instead of adding crisps to the shopping trolley or grabbing them with a meal deal, popcorn can provide a healthier alternative that still delivers a crunch, according to Dr Berry.

“Because popcorn is made from whole grains, it contains nutrients that are absent in refined grain products, like white rice,” Dr Berry explains. “As long as it isn’t coated in sugar or salt, popcorn is a healthy, low-cost snack that’s rich in fibre.”

It’s also low in calories and is prepared with only a small amount of fat, says Prof Pete Wilde, an emeritus fellow at the Quadram Institute, who recommends sticking to standard 30g packs per serving. “It can be loaded afterwards with salt and sugar. Popping your own corn at home is fun, and also means you can control what’s added afterwards,” he adds.

A chickpea salad

The humble baked bean is perhaps the most favoured pulse in Britain, but chickpeas are an alternative that are packed with fibre and even count towards one of your five a day.

Thornton-Wood recommends mixing half a can, which has been drained, with half a teaspoon of soy sauce and a drizzle of sesame oil to enjoy as a savoury snack. “The fibre and protein from the chickpeas both will help you feel full for longer,” she says. 

Another option is to eat them in the form of hummus, suggests Prof Wilde. “As long as they aren’t overly processed, the chickpeas used to make hummus have tough cell walls,” he says. “This makes them slow to break down in the gut, releasing energy in a more controlled way, which helps control glucose spikes and also means you don’t feel hungry again as quickly.”

He recommends dipping in batons of carrot, celery or broccoli, which are low in calories and fat, while being high in fibre. “Vegetables are also great sources of essential vitamins and minerals, as well as phytonutrients. These are a range of natural chemicals produced by plants that give them their characteristic colours but can also help protect us from chronic health conditions,” Professor Wilde adds. Stick to around 50g of hummus per serving, which is around a quarter of a standard pot, Prof Wilde says.

A plate of apple and peanut butter

Supermarket aisles that are home to jam, marmalade and other spreads have become crowded with peanut, almond and cashew butters in recent years. But these handy jars are “surprisingly healthy”, says Dr Berry.

“Which product you choose is important, though. If you choose a minimally processed nut butter, you get the benefits of the whole nut without the additives. Nuts are a great source of healthy fats, protein, fibre and micronutrients,” she says.

Thornton-Wood suggests slathering it between wedges of apple, or dipping the fruit into it. This snack would be one of your five a day and provides fibre and protein, which can curb appetite for longer, she says.

Does the timing matter?

While most of the focus remains on what people are snacking on, studies have shown the timing can be equally as important. The King’s College London study, which included Dr Berry, found that eating late in the evening triggered a wave of health hazards.

“People who ate snacks after 9pm had higher average blood sugar levels and poorer blood sugar and blood fat responses after eating,” she says.

The study, which analysed the self-reported snacking habits of 1,002 people, revealed that pre-bedtime snackers were also more likely to eat foods high in calories, fat and sugar.

“It’s best to focus on eating high-quality snacks, like nuts, fruit, and seeds, and consume them during the day rather than in the evening,” Dr Berry adds.

How to control your snacking 

Even with the best intentions, it can be hard to hold back from overeating when most have packets of unhealthy snacks just metres away in their kitchen or large servings are all too easy to grab while on the go.

Studies suggest that mindless eating – which often occurs while watching television, working or driving and tends to be fuelled by boredom, stress or tiredness – is the problem many face. Focusing on mindful practices, such as savouring small bites, eating slowly and serving up modest portions can help with cutting back, research shows.

Another way to reduce the risk of eating too much is to ensure you’re not mistaking thirst for hunger. “If in doubt, have a drink, ideally of water but tea or coffee work equally as well,” Thornton-Wood says.

Additionally, ensuring snacks are rich in protein can help curb appetite, while preparing a serving in advance can reduce the risk of eating too much, she adds.

Saturday 3 February 2024

Study: Humans consume over 1,000 microplastics particles every year through TABLE SALT

 People consume more than 1,000 microplastics annually through table salt, according to a study.

Researchers from Andalas University (UNAND) in Indonesia's West Sumatra province noted this finding in a paper published in the Global Journal of Environmental Science and Management (GJESM). The study authors looked at 21 table salt brands purchased in groceries at the city of Padang in West Sumatra and the city of Jambi in the eponymous province. According to the National Pulse, the study did not name the brands tested.

The study authors took 50 grams of salt from the 21 brands, and used 30 percent hydrogen peroxide and 0.45-micrometer pore filters to remove organic impurities. Once filtered, they used a stereomicroscope to detected the abundance, color, shapes and sizes of microplastics. The researchers also used a Fourier-transform infrared (FTIR) spectrometer to identify the polymer type of the microplastics obtained.

The UNAND researchers detected significant amounts of microplastics in all 21 salt samples, ranging from 33 to 313 particles per kilogram. Nearly 68 percent of the microplastics were fragments, almost 24 percent were fibers, a little over six percent were films and roughly three percent were pellets.

They also managed to identify the different polymer types the microplastics were made of. These include polyethylene (commonly used in synthetic resins) and polyester, which is used in man-made fiber materials. Other polymers detected include polyethylene terephthalate (used in clothing fibers and plastic food and drink containers) and polypropylene (used in heat-resistant plastics).

The study attributed this microplastic contamination of salt to two reasons – inadequate and unhygienic salt production, and the use of contaminated seawater as raw material. According to the Pulse, the paper is of relevance for countries that receive much of Indonesia's salt exports such as the Czech Republic, Singapore and the United States.  

Other studies attest to microplastics in salt

The Pulse continued: "Consumption of microplastics has been linked to cancer, heart disease, dementia and fertility problems," adding that the four polymers the UNAND researchers detected "have potential implications for human health."

Other studies have yielded similar findings of microplastics in table salt brands.

One study by Iranian researchers published in Toxicology Reports looked at 40 table salt samples with different brands available in the Iranian market. The salt products – which included sea salt, rock salt and non-standard salt – were first sieved, filtered and observed. They were then scanned using FTIR spectrometry, Micro-Raman and scanning electron microscope techniques to determine the microplastic content.

The researchers from Iran found that all the salt samples tested were contaminated with microplastics. They also noted that this finding was similar to other papers from China, India, Italy, Korea, Lebanon, Thailand and Turkey. "Microplastics are a threat to human health due to the absorption and transmission of dangerous pollutants and their inherent toxicity," the study authors warned.

Another study, this time by researchers from Korea, found microplastics in 39 salt brands produced in different areas. Twenty-eight sea salt brands from 16 countries/regions on six continents were included in the analysis.

The paper published in Environmental Science & Technology back in October 2018 "is based on the hypothesis that commercial sea salts can act as an indicator of microplastic pollution in the surrounding environment, unless the microplastics are filtered out during the manufacturing process." It ultimately identified Asia as a hotspot of global plastic pollution.

Monday 22 January 2024

Scientists discover that cancer drugs might help restore insulin production in patients with diabetes

Scientists have discovered a method that may eliminate the need for regular insulin injections for people with diabetes.

In 2021, 38.4 million Americans (11.6 percent of the population) were projected to have diabetes – 29.7 million were diagnosed while 8.7 million were undiagnosed. At least two million Americans have Type 1 diabetes, including an estimated 304,000 children and adolescents.

The research team, which was spearheaded by Sam El-Osta of Monash University in Melbourne, Australia, identified two drugs previously approved by the Food and Drug Administration in the United States for rare cancers that can rapidly restore insulin production in cells damaged by diabetes.

For Type 1 diabetes, which represents about 10 percent of all diabetes cases in Australia, the immune system destroys pancreatic cells. Because of this, patients require daily insulin injections to manage their condition.

Details of the study, which was conducted by scientists from Melbourne’s Baker Heart and Diabetes Institute, were published in the journal Nature on Jan. 1. 

Researchers reported that when stimulated by small molecule inhibitors in the cancer medications, the cells were found to respond to glucose and produce insulin within 48 hours. The researchers are hopeful that this therapy could also benefit the 30 percent of Australians living with Type 2 diabetes who may eventually need insulin injections.

El-Osta said this regenerative approach could be an important advance toward clinical development. He added that before the study, "the regenerative process has been incidental, and lacking confirmation."

How diabetes affects the body

Diabetes is an autoimmune disease where a patient's blood glucose levels are too high. While diabetes affects children and adults, its causes are still not fully understood.

The autoimmune destruction of native beta cells responsible for insulin release characterizes Type 1 diabetes.

Current treatments include regularly monitoring one's blood glucose levels by administering multiple daily insulin injections, insulin pumps, or getting a pancreas transplant.

However, these treatments often cause many side effects, prompting researchers to look for other alternative therapeutic approaches.

Meanwhile, Type 2 diabetes is linked to strong genetic and family-related risk factors. It is also associated with some modifiable lifestyle risk factors.

Patients develop the condition when their bodies become resistant to insulin’s normal effects. Eventually, the body will lose the ability to produce sufficient insulin in the pancreas.

This makes the pancreas compensate by producing more insulin. However, this is bad because this overproduction will eventually cause wear and tear on the insulin-producing cells, causing Type 2 diabetes.

The research team's recent discovery marks the first time that a drug was identified to "rewire" insulin production in people with diabetes.

Diabetes and regenerative therapy

Keith Al-Hasani, a senior research fellow, explained that the next phase of research includes testing the regenerative approach in preclinical models before developing inhibitors as medications for those with diabetes.

The scientists hope that regenerative therapy could help solve the current problem of donor organ shortages and offer hope for the many people dealing with insulin-dependent Type 2 diabetes.

The diabetes epidemic affects at least two million Australians, with almost 120,000 developing the condition in 2023.

Globally, more than 530 million adults have diabetes, with the number expected to skyrocket to 643 million by 2030.

Sof Andrikopoulos, chief executive of the Australian Diabetes Society, commented that the new study could help improve the quality of life of those living with diabetes.

According to Andrikopoulos, those with Type 1 diabetes stay alive and manage their glucose by either injecting themselves three or four times a day with needles or using an insulin pump. He added that because of the study findings, one day people with diabetes may only need to inject themselves only once a day instead of four times.

He is hopeful that in the future, the study findings can be used to help patients who require these tedious treatments and that in time, they will eventually be cured.

Diabetes Australia is also hopeful about the research, adding that it is encouraging for people with Type 1 diabetes. A spokeswoman said research remains "critical in the fight to combat the diabetes epidemic."

Wednesday 10 January 2024

5 simple superfoods that contain many useful components

 

 European countries, can boast simple yet nutritionally robust options that rival the renowned benefits of goji berries or chia seeds, according to the Take Care of Yourself medical community.

Defining superfoods

Olena Livinska, a Ph.D. in biology, highlights that unlike other regulated food categories, the concept of superfoods lacks standardized oversight and is primarily rooted in marketing rather than scientific origins. Nevertheless, this term has firmly established itself as a descriptor for foods rich in nutrients, biologically active, and beneficial to health.

While the term superfood often conjures images of exotic imports like goji berries or chia seeds, Ukrainian and other slavic culinary traditions and indigenous harvests impress with a diverse array of flavors and nutritional richness.

Superfoods common in Ukraine

Buckwheat

Packed with proteins, slow-digesting carbohydrates, fiber, and B vitamins, buckwheat stands out as a balanced dietary choice. Additionally, it is a rich source of minerals such as copper, iron, magnesium, manganese, phosphorus, selenium, and zinc.

Whether enjoyed as a porridge or soup, buckwheat offers a well-rounded intake of valuable components for the body.

Beetroot

Beetroots serve as excellent sources of slow-digesting carbohydrates, fiber, folic acid, and manganese. Furthermore, they contain biologically active compounds, including nitrates that contribute to lower blood pressure, and pigments like betalains with anti-inflammatory properties - a valuable addition to diets for various chronic conditions.


Beetroot-based dishes, such as Ukrainian borshch, salads, and beet kvass, enrich the diet with beneficial nutrients.

Pumpkin

Pumpkins provide ample amounts of vitamin A, along with vitamin C and potassium. Pumpkin seeds are packed with protein, unsaturated fatty acids, iron, magnesium, manganese, phosphorus, and zinc. Their versatility allows for a wide range of culinary applications, from soups and salads to baked goods and beverages.

Pumpkins can be stored well into late spring, offering a great and nutritious ingredient for various dishes.

Fermented cabbage (Sauerkraut)

Livinska explains that sauerkraut not only contains substantial amounts of vitamin C and K, like fresh cabbage, but also lactic acid bacteria. During the fermentation process, these bacteria consume sugars present in the cabbage, producing lactic acid. This natural biopreservative inhibits the growth of spoilage microorganisms, ensuring the product's extended shelf life.

Additionally, the fermentation of cabbage results in valuable microbial metabolites, including B-group vitamins and short-chain fatty acids.

Walnuts

Walnuts serve as excellent sources of protein, fiber, polyunsaturated fatty acids, folic acid, vitamins B1 and B6, iron, magnesium, manganese, phosphorus, and zinc. The abundance of polyunsaturated fatty acids makes walnuts a valuable addition to diets aimed at preventing heart diseases. Incorporating walnuts into salads, sauces, desserts, and snacks offers a yummy and healthy treat.

Tuesday 19 December 2023

Study: Marijuana users have high levels of HEAVY METALS in their blood and urine

 People who use marijuana, especially those who do so for recreational purposes, have higher levels of heavy metals in their blood and urine compared to non-users, according to a study.

The study published in Environmental Health Perspectives looked at more than 7,000 study participants and found that marijuana users have 27 percent higher levels of lead in their blood and 21 percent higher levels in their urine compared to people who don't use weed. Users also had 22 percent higher cadmium levels in their blood and 18 percent higher levels in their urine than non-users.

The study authors from Columbia University noted that although tobacco is the main source of cadmium exposure in the general population, their research showed similar exposure levels among cannabis users. Both cadmium and lead stay in the body for quite a long time, said study lead author Tiffany Sanchez, an assistant professor of environmental health sciences at Columbia's Mailman School of Public Health.

No amount of lead in the body is considered safe, according to the Environmental Protection Agency (EPA). The agency said lead exposures have declined in recent decades but still pose serious risks to public health.

The EPA also considers cadmium exposure harmful as it has been linked to kidney disease and lung cancer in people, and fetal abnormalities in animals. Cadmium is absorbed in the renal system and is filtered out through the kidney. So, when you’re looking at urinary cadmium, that's a reflection of total body burden – how much you have taken in over a long period of chronic exposure.

The study results suggested marijuana is a source of cadmium and lead exposure. Research regarding cannabis use and cannabis contaminants, particularly metals, should be conducted to address public health concerns related to the growing number of cannabis users.

As cannabis plants can absorb heavy metals from soil – the new findings demonstrate that heavy metals in cannabis plants can also wind up in the human body. Previous studies have measured metals in marijuana plants, products or marijuana smoke. According to Sanchez, the study differed from most that measure metal levels in the cannabis plants rather than people consuming weed.

She added that the study could not examine whether the self-reported cannabis users were using medical or recreational marijuana. A future study should evaluate that to help definitively determine whether medical or recreational users had higher metal levels.

Heavy metals bind to cells and prevent organs from doing their job, according to the Cleveland Clinic. and symptoms of heavy metal poisoning can be life-threatening and can cause irreversible damage. Immunocompromised people, such as those going through chemotherapy, may be at greater risk from metal exposure or from other common cannabis contaminants like molds.

Data shows 52.5 million Americans ages 12 and older used marijuana in 2021

Marijuana is the third most used drug globally, according to the findings. Over 61 million Americans ages 12 and older have used illicit drugs as of 2021, with the most common being marijuana. This is according to data released by the National Survey on Drug Use and Health (NSDUH) of the Substance Abuse and Mental Health Services Administration (SAMHSA), an office under the Department of Health and Human Services (HHS).

Data shows 52.5 million of Americans belonging to that age group used marijuana in 2021. Meanwhile, the National Center for Drug Abuse Statistics (NCDAS) said drug abuse and substance disorders are more likely found in young males, with drug use the highest among people ages 18 to 25.

Still, the HHS recommended that the Drug Enforcement Administration (DEA) ease restrictions on marijuana by moving it from being a Schedule I drug to Schedule III. HHS Secretary Xavier Becerra said on X that the agency has responded to President Joe Biden's request "to provide a scheduling recommendation for marijuana to the DEA."

"We've worked to ensure that a scientific evaluation be completed and shared expeditiously," Becerra added.

Senate Majority Leader Chuck Schumer (D-NY) lauded the move. "HHS has done the right thing and DEA should now follow through on this important step to greatly reduce the harm caused by draconian marijuana laws," the New York senator remarked. Rescheduling the drug would reduce or potentially eliminate criminal penalties for possession.

Monday 20 November 2023

Cranberries – a superfruit full of vitamin C, nutrients and antioxidants

 Cranberries are fruits full of various nutrients and antioxidants. They can provide various health benefits when added to a balanced diet.

Cranberries are considered a superfood because of their high nutrient and antioxidant content.

Nutrient profile of cranberries

One-half cup of chopped cranberries contains:

  • 25 calories
  • 0.25 grams (g) of protein
  • 0.07 g of fat
  • 2 g of dietary fiber
  • 6.6 g of carbohydrates (including 2.35 g of natural sugar)
  • 44 milligrams (mg) of potassium
  • 7.7 mg of vitamin C
  • 6 mg of phosphorus
  • 4.4 milligrams (mg) of calcium
  • 3.3 mg of magnesium
  • 1.1 mg of sodium
  • 0.12 mg of iron
  • 0.05 mg of zinc
  • 0.5 micrograms (mcg) of folate DFE
  • 35 international units (iu) of vitamin A
  • 2.75 mcg of vitamin K
  • 0.72 mg of vitamin E

Cranberries also contain a range of vital B vitamins, such as:

  • Vitamin B1 (thiamin)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Vitamin B6

Cranberries are also a good source of vitamin C, a powerful, natural antioxidant.

According to the National Institutes of Health (NIH), vitamin C can:

  • Improve iron absorption from plant sources
  • Boost the immune system
  • Support collagen production for wound healing
  • Prevent some of the damage caused by disease-causing free radicals

Health benefits of antioxidant-rich cranberries

Cranberries are a great source of nutrients and antioxidants and they can provide various health benefits when eaten as part of a balanced diet.

Cranberries are native to North America. Now, cranberries are grown across the northern United States, Canada and Chile.

Can help with UTIs

Cranberries are often used as traditional treatments for UTIs.

The high level of antioxidant proanthocyanidins (PACs) in cranberries may help prevent certain bacteria from binding to the urinary tract walls. This suggests that PACs in cranberries may help prevent a urinary tract infection (UTI).

In a 2016 review, researchers found that medical professionals most commonly recommend cranberries for women with recurrent UTIs.

Another 2014 study of 516 participants revealed that taking a capsule of cranberry extract twice per day reduced the incidence of UTIs.  

May help reduce the risk of cardiovascular disease

According to a 2019 systematic review, supplementing cranberries in your diet may help you manage several risk factors for cardiovascular disease (CVD). These include systolic blood pressure, which is the blood pressure during a contraction of the heart muscle.

The review also suggested that cranberry supplementation helped reduce body mass index (BMI) and improve levels of high-density lipoprotein (HDL) or "good" cholesterol.

In another study from 2019, scientists examined 78 volunteers who were overweight or were obese. Their findings showed that consuming a single dose of a low-calorie cranberry beverage with a high content of plant compounds daily improved someone's regulation of blood sugar, chemical signs of inflammation and increased levels of HDL lipoprotein.

May help slow cancer progression

A 2016 review of 34 preclinical studies showed that cranberries or compounds in cranberries had several beneficial effects on cancer cells in test tubes.

These benefits included reducing inflammation, slowing the growth of cancer cells and triggering the death of cancer cells.

The 2016 review also found that cranberries can affect several other mechanisms that promote cancer growth and spread.

Can help promote oral health

The PACs in cranberries may also benefit oral health. A 2019 study revealed that PACs in fruits like cranberries may help teeth against a strand of bacteria that causes tooth decay.

Cranberries may also help protect against gum disease.

How to incorporate cranberries into a balanced diet

Farmers harvest fresh cranberries in September and October, so fall is the best time to purchase them. If you want to get cranberries the rest of the year, they are also available dried, frozen, or canned.

Another option is to refrigerate fresh cranberries or freeze them for later use.

Here are some suggestions on how to incorporate cranberries into a balanced diet:

  • Add dried cranberries to oatmeal or whole-grain cereal for breakfast.
  • Make a homemade trail mix with unsalted nuts and seeds of your choice and dried cranberries.
  • Add a small handful of frozen cranberries to a fruit smoothie.
  • Add dried or fresh cranberries into a muffin or cookie recipe.
  • Add dried cranberries to a salad.
  • Include fresh cranberries in an apple dessert, such as pies, for extra flavor.
  • Make molded cranberry sauce.
  • Bake a cranberry-cherry cobbler pie.
  • Make cranberry mulled white wine.
  • Make cranberry-walnut shortbread bars.

Keep in mind that some store-bought cranberry products may contain added sugars because cranberries are quite tart and may be difficult to consume without some added sweetener.

Always check the ingredients label and choose the product with the least added sugar.

Store-bought cranberry juice may contain other fruit juices and added sweeteners. When looking for cranberry juice that offers the most benefits, check labels that lists cranberry as the primary ingredient.

Considerations before eating cranberries

Cranberries are usually safe to consume, but if you are taking the blood-thinning drug warfarin (Jantoven), discuss your intake of cranberries with your doctor. Data suggests that it may interact with warfarin or other blood thinners and cause increased anticlotting effects.

Cranberry products may also cause a higher excretion of oxalate in urine. This could promote the formation of kidney stones if you are susceptible to calcium oxalate-type stones.

If you have a history of kidney stones, talk to your healthcare provider before increasing their intake of cranberries.

Saturday 9 September 2023

What Happens to Your Body When You Eat Yogurt Every Day

 The average American consumed about 14.3 pounds of yogurt in 2021. And is that any surprise? This dairy product is remarkably versatile—you can use it as a base for your morning bowl of granola, as a convenient portable snack for work, as a healthy dessert, or even as a base for a homemade salad dressing or marinade. Plus, nowadays, there are more options than ever to choose from, from Greek to Icelandic skyr, full-fat to non-fat, and high-protein to lactose-free. Whichever your go-to yogurt type is, you're likely well aware by now that this food comes with more than a few health benefits.

Rich in nutrients such as protein, calcium, and probiotics, yogurt has long been associated with bone strength, gut health, and weight management. But do you know the other potential benefits and side effects of eating yogurt every day? Because that's only the beginning. "Frequent consumption of yogurt has been shown to improve risk factors for cardiovascular disease, to lower diabetes risk, and to enhance immune function," says Brooke Glazer, RDN. And that's not all!

 

1

You'll get a protein boost.

bowl of Greek yogurt with berries
Shutterstock

Yogurt—especially Greek yogurt or Icelandic skyr—can be great for providing a protein boost with low levels of sugar and fat. For example, in a 5.3-ounce container of Chobani Nonfat Greek Yogurt, you're getting 14 grams of protein.

Because protein can help keep you full by reducing hunger hormones and minimizing cravings, a high-protein food like yogurt can be ideal as a morning meal you can top with fruit, granola, or nuts, or a mid-afternoon snack that can help keep you full until dinner. 

2

You may experience healthier blood pressure levels.

According to Lisa Young, PhD, RDN, "Research shows that yogurt is good for the heart and can help lower blood pressure."

A 2018 study published in the Journal of Hypertension found that higher consumption of dairy products—especially dairy yogurt—was linked to fewer cases of high blood pressure in adults. Specifically eating more yogurt and more closely following the "Dash Diet" is a combination that was linked to a 30% lower risk of high blood pressure.

Another study found that a higher intake of protein may also be associated with lower blood pressure levels, which is another way in which yogurt may be able to help.

3

Your 'bad' cholesterol levels may decrease.

Along with the potential to help lower your blood pressure, yogurt can also help your heart by potentially helping to manage blood cholesterol levels, too. One study that was published in the Journal of Dairy Sciences looked into the effects of probiotic yogurt on participants with type 2 diabetes. What they found was that daily consumption of this yogurt was associated with lower LDL and total cholesterol. 

4

You'll increase your calcium intake.

yogurt blueberries granola agave
Shutterstock

Aside from protein, a helpful nutrient that yogurt can provide your body with is calcium, which is necessary for functions relating to your muscles, nerves, blood vessels, and bones. For instance, your bones contain a large portion of calcium, and when you're not consuming enough calcium through the foods you eat, your body actually begins to pull calcium from your bones. That is one reason dietary calcium is so important.

All milk products, including yogurt, are rich sources of calcium, so eating dairy yogurt (not all plant-based yogurts will have calcium) on a regular basis is an effective way of getting enough calcium in your body. 

5

Your digestive tract will get some extra help.

While the word "bacteria" may automatically trigger negative associations, there are "good" bacteria that are essential to making sure your digestive tract functions properly. One way you can increase levels of those good bacteria is by consuming probiotics: live microorganisms found in certain foods and supplements.

According to Lindsey Kane, MS, RD, LDN the Director of Nutrition at Sun Basket, maintaining a healthy gut microbiome—which is the collection of microorganisms, including bacteria, yeast, and viruses, that live in your large intestine—promotes bowel regularity, reduces bloating and general GI discomfort, and mitigates symptoms associated with Crohn's disease, ulcerative colitis, and IBS.

Unfortunately, not all yogurts are created equal in regard to probiotics. "Most yogurts undergo pasteurization after fermentation, and this pasteurization process destroys the fragile probiotics cultivated during fermentation, causing you to lose out on any of the benefits they once had to offer," says Kane. For this reason, Kane recommends choosing yogurt with a label that indicates it contains live and active cultures.

Ideally, Kane advises selecting one that contains multiple strains of bacteria. "Think of this as diversifying your roster for a sports team," she explains. "You need all sorts of players to build a versatile unit, each contributing different skills and talents to create a strong and resilient squad capable of handling any opponent that comes their way." Other than that, as long as you go for a product that doesn't contain heaps of added sugar, yogurt can definitely be a super healthy component of your daily diet.

6

Your immune system will get some support.

Speaking of probiotics, Glazer notes that having a healthy gut plays a key role in making sure you can fend off illness by regulating what gets to pass through the lining and enter your bloodstream.

"Kind of like a bouncer that decides who gets to come into a nightclub, our microbiome prevents dangerous bacteria from getting inside our body, thereby aiding immune function," says Glazer. "Since yogurt contains probiotics that create a healthier gut and the gut regulates immune function, eating yogurt can improve immunity."

Kane also points out that probiotics have been shown to prompt the synthesis of natural antibodies and immune cells like lymphocytes and Natural Killer T cells, which can attack invading viruses and toxins.

7

Your mental health may improve.

Greek yogurt with frozen blueberry sauce granola
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Remember those friendly flora mentioned earlier? According to Kane, probiotics don't just positively impact your physical health, but your mental health as well.

An increasing number of studies have demonstrated that the gut-brain connection definitely exists—and Kane notes that some research has found probiotics to improve anxiety, depression, stress, mood, and memory. While you likely won't notice these effects after just one serving of yogurt, if you're eating it on a regular basis, it could definitely make a difference over time. 

8

Your body will send signals of fullness to your brain.

Provided you're opting for a yogurt that's high in protein, there's a good chance that you'll feel satisfied after eating it. This is especially true if the yogurt isn't nonfat.

"Yogurt is a nutritional powerhouse—it is full of protein, fat, and carbohydrates, the triple threat for long-lasting satiety and energy," says Kane. This is why yogurt is such an ideal snack option for keeping those hunger pangs at bay. 

9

You'll get a rush of many vital nutrients.

In addition to probiotics, yogurt is packed with many other nutrients that your body can benefit from. For example, Kane says you'll get a decent dose of phosphorus (for bone health), magnesium (which supports energy metabolism, sleep, and mood), and potassium (which regulates blood pressure, muscle mobility, and recovery). And that's not all.

"Probiotics actually produce vitamin K as well, which is used for healthy blood coagulation (clotting) to support healing," says Kane.

One downside: You may consume a lot of added sugar.

woman's hands holding bowl of yogurt topped with fresh fruit
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Yogurt can provide your body with a boost of protein and other helpful nutrients, but many store-bought varieties come packed with excess amounts of added sugar. Take Dannon Fruit On The Bottom, for instance. Their peach flavor may be low in fat, but it provides only five grams of protein and a whopping 21 grams of sugar.

If you're trying to limit your consumption of the sweet stuff, try plain yogurt and sweeten it up with fresh fruit or a small drizzle of honey or maple syrup.

"A dash of vanilla or a pinch of cinnamon also works wonders in creating a sense of sweetness without actually adding any sugar at all," Kane suggests.