Recent analyses of more than 1,000 raw foods ranked those offering the highest balance of essential nutrients per calorie, reinforcing that some widely available ingredients may have disproportionate protective effects. The evidence suggests that targeted additions to daily meals — rather than dramatic overhauls — may significantly influence long-term cardiometabolic risk.

Below are seven foods supported by clinical and laboratory research, with evidence pointing to tangible benefits for heart, metabolic and neurological health.

Cholesterol Reduction and Gut Health Gains Linked to Almond Intake

Almond consumption has been repeatedly associated with improvements in lipid profiles and gut microbiome activity. In a controlled study involving 77 adults with elevated chronic disease risk, participants consuming 320 calories of almonds daily for 12 weeks experienced reductions in LDL (“bad”) cholesterol, lower inflammatory markers and measurable improvements in gut health.

A separate 2022 study of 87 adults found that both whole and ground almonds increased intake of monounsaturated fats, fibre and potassium. Notably, almond consumption raised levels of butyrate — a short-chain fatty acid that nourishes colon cells and supports intestinal barrier integrity.

Researchers also observed modest increases in bowel regularity among whole-almond consumers, suggesting additional digestive benefits.

Swiss Chard’s Circulatory Benefits May Support Healthy Ageing

Swiss chard contains dietary nitrates that the body converts into nitric oxide — a molecule critical for blood vessel dilation and circulatory efficiency. According to William Li, president of the Angiogenesis Foundation, this process can support blood pressure regulation and vascular repair.

Beyond nitrates, Swiss chard provides polyphenols such as quercetin and kaempferol, along with magnesium, vitamin K and lutein. These compounds are linked to antioxidant activity, cellular energy production and maintenance of eye and brain health.

Researchers caution that overboiling may reduce nutrient density, recommending light cooking to preserve bioactive compounds.

Watercress Shows Anti-Inflammatory and Potential Anti-Cancer Activity

Watercress, a member of the brassica family, is dense in vitamins B, C and E, as well as calcium and magnesium. It also contains phenethyl isothiocyanate, a compound studied for its ability to slow cancer cell proliferation in laboratory settings.

Regular consumption has been associated with lower inflammatory markers and reductions in unhealthy cholesterol levels. A 2018 psychiatric nutrition study ranked watercress among the most nutrient-dense plant foods associated with mood-supportive properties, though broader clinical confirmation is still needed.

Its lutein and beta-carotene content also supports eye and immune function.

Beetroot Leaves May Offer Untapped Cholesterol-Lowering Potential

While beetroot is widely consumed, Beetroot leaves are often discarded despite their nutrient concentration. Researchers from the Universidade Estadual de Campinas have reported that beet greens contain higher protein and mineral levels than the root, alongside phenolic compounds with antioxidant properties.

In a 2019 clinical study of overweight adults with elevated LDL cholesterol, supplementation with freeze-dried beet leaves over four weeks was associated with LDL reductions.

Laboratory simulations of digestion showed that antioxidant activity remains detectable after breakdown in the small intestine. However, researchers emphasize that full confirmation of bioavailability requires further human studies examining the complete digestive process.

Ground Chia Seeds Improve Omega-3 Absorption

Chia seed are rich in fibre, alpha-linolenic acid (a plant-based omega-3), and phenolic compounds. These nutrients have been linked to improved blood pressure, cholesterol balance and glycaemic control.

However, laboratory research from the University of Adelaide suggests that consuming chia seeds whole may limit nutrient absorption. The seeds’ fibrous outer mucilage can trap omega fats inside, allowing them to pass through the digestive system largely intact.

Grinding chia seeds appears to increase omega-3 bioavailability, potentially enhancing their cardioprotective effect.

Pumpkin Seeds Show Neuroprotective Signals in Experimental Studies

Pumpkin seed contain polyunsaturated and monounsaturated fatty acids, including linoleic and oleic acids, associated with cardiovascular protection.

A 2025 experimental study involving 50 rats found that both raw and roasted pumpkin seed supplementation improved anxiety-related behaviour, cognition and memory markers. Roasted seeds demonstrated stronger effects, possibly due to improved nutrient bioavailability after heat exposure.

While animal data cannot be directly extrapolated to humans, the findings add to growing evidence linking seed-based fats and antioxidants with neurological resilience.

Dandelion Greens Provide Micronutrients and Anti-Inflammatory Compounds

Dandelion greens are rich in vitamins A, C, E and K, along with minerals including calcium and magnesium. They also contain phenolic acids and flavonoids associated with anti-inflammatory and potential anti-cancer activity in laboratory research.

Some observational studies suggest possible cardiovascular benefits, though systematic reviews indicate that human evidence remains limited.

Widely consumed in salads, soups and herbal preparations, dandelion greens represent a low-cost source of micronutrients in regions where they grow abundantly.

Public Health Implications: Incremental Dietary Shifts Matter

The broader public health message emerging from these findings is not about “superfoods,” but about nutrient density and accessibility. Many of these ingredients are affordable and widely available, yet underutilized due to culinary habits or preparation methods.

Health authorities continue to emphasize dietary fibre intake, plant-based fats and antioxidant-rich vegetables as cornerstones of chronic disease prevention. Integrating small quantities of these foods into routine meals may support measurable improvements in cardiovascular and metabolic markers over time.

Further randomized human trials will be essential to quantify long-term impact, optimal portion sizes and population-specific benefits. For now, the evidence suggests that modest dietary diversification remains one of the most practical tools in preventive medicine.

The post Seven Nutrient-Dense Foods Backed by Science to Strengthen Heart and Metabolic Health appeared first on Journos News - Breaking News, World News, Top Stories, Todays Headlines and Flash Reports.

As the holy month of Ramadan approaches, millions of Muslims will abstain from food and drink from dawn to sunset, restructuring daily routines around pre-dawn and evening meals. While fasting is primarily a spiritual discipline rooted in Islamic tradition, it also involves physiological adjustments that can affect hydration, metabolism and energy levels.

Health specialists emphasize that for most healthy adults, Ramadan fasting is safe. However, outcomes vary depending on climate, daylight hours, pre-existing health conditions and dietary choices. The question is not simply whether fasting is safe, but how it can be practiced in ways that align with both religious commitments and established nutritional science.

In recent years, academic research and clinical guidance from public health institutions have converged around similar principles: preparation, balanced nutrition, adequate hydration and awareness of medical risk factors. These considerations help frame a broader analytical question: how can individuals maintain metabolic stability and overall wellbeing while observing prolonged daily fasting?

Who Should Fast — and Who Should Seek Medical Advice

Islamic jurisprudence exempts certain groups from fasting, including young children, older adults with frailty, pregnant or breastfeeding women, and those who are menstruating. From a medical perspective, these exemptions reflect recognized physiological vulnerabilities.

Individuals with diabetes, cardiovascular disease, kidney disorders or other chronic conditions face additional considerations. According to global guidance referenced by institutions such as the World Health Organization, fasting can affect blood sugar control, blood pressure regulation and medication timing. For patients taking insulin or antihypertensive drugs, abrupt schedule changes may alter risk profiles.

Clinicians generally advise that people with chronic illnesses consult healthcare providers before deciding to fast. This approach does not preclude observance but allows for individualized adjustments, including medication timing or alternative religious accommodations where necessary.

The underlying analytical point is that Ramadan fasting is not a uniform physiological experience. It interacts with existing health conditions in ways that require case-by-case evaluation rather than broad generalizations.

The Role of Suhoor: Sustained Energy Before Dawn

The pre-dawn meal, known as suhoor, plays a central metabolic role. After suhoor, individuals may go 12 to 16 hours — or longer in some latitudes — without caloric intake or fluids. Nutritional composition therefore matters more than portion size alone.

Dietitians consistently emphasize combining complex carbohydrates, protein and healthy fats. Fiber-rich foods — such as whole grains, legumes, fruits and vegetables — digest more slowly than refined sugars, helping stabilize blood glucose levels over longer periods. Protein sources, including eggs, yogurt, milk or plant-based alternatives, may also reduce mid-day hunger.

Healthy fats from nuts, seeds or avocados can slow gastric emptying, extending satiety. By contrast, high-sugar pastries or refined carbohydrates are digested quickly and may trigger sharper insulin responses followed by energy dips.

Caffeine presents a more nuanced issue. While tea or coffee is culturally common at suhoor in many regions, caffeine has mild diuretic properties and may contribute to perceived dehydration in hot climates. Gradual reduction before Ramadan can mitigate withdrawal headaches during the first days of fasting.

The broader implication is that suhoor functions as a strategic meal. Its composition influences not only hunger but cognitive focus, mood stability and physical endurance throughout the day.

Hydration: A Silent Determinant of Wellbeing

Because water intake is also restricted during daylight hours, hydration becomes one of the most significant determinants of physical comfort during Ramadan.

Medical literature suggests that dehydration can manifest as headaches, fatigue, irritability and reduced concentration. In warmer climates or during longer daylight periods, fluid loss through perspiration compounds these risks.

Experts advise distributing water intake between iftar (the evening meal) and suhoor rather than consuming large amounts at once. Including hydrating foods — such as fruits and vegetables with high water content — may also contribute incrementally.

Sugary beverages, while common in some cultural traditions, can increase caloric intake without improving hydration efficiency. Moderation therefore becomes both a nutritional and metabolic consideration.

Hydration strategies illustrate a recurring theme in Ramadan health guidance: the objective is not to replicate daytime consumption after sunset, but to optimize intake within limited windows.

Iftar: Moderation and Metabolic Reset

Breaking the fast at sunset marks a physiological transition. Blood glucose levels may be lower after prolonged fasting, and initial food choices can influence how the body responds.

In many Muslim communities, it is customary to break the fast with dates and water. Dates provide natural sugars and fiber, offering a relatively gentle reintroduction of carbohydrates. Consuming water first may help regulate appetite and prevent rapid overeating.

Clinical nutritionists often advise a phased approach: begin with light foods, pause, then proceed to a balanced meal. Overconsumption immediately after fasting may lead to gastrointestinal discomfort, lethargy and disrupted sleep.

Evidence suggests that large evening meals, especially those high in saturated fats and simple sugars, can affect lipid profiles and weight regulation over the course of the month. However, research findings vary across populations and dietary patterns. Some studies indicate modest weight loss during Ramadan; others show weight stability or gain, depending on caloric intake and physical activity.

The implication is not that traditional foods should be avoided, but that portion size and pacing shape metabolic outcomes.

Physical Activity and Energy Management

Fasting also intersects with physical activity. For individuals who exercise regularly, timing matters.

Light movement — such as walking or stretching — during fasting hours can maintain circulation and alertness without excessive fluid loss. More strenuous workouts are often scheduled shortly before iftar or later in the evening to reduce dehydration risk.

From a metabolic perspective, fasting shifts the body toward greater reliance on fat stores for energy once glycogen reserves are depleted. However, this shift does not automatically translate into improved fitness or weight loss. Total caloric balance over 24 hours remains decisive.

Energy management during Ramadan therefore involves rhythm rather than intensity: balancing work, rest and spiritual practices in ways that avoid cumulative exhaustion.

Sleep, Circadian Rhythms and Cognitive Effects

Ramadan also alters sleep patterns. Late-night prayers and early suhoor meals can compress rest into shorter intervals.

Sleep deprivation may compound feelings of fatigue associated with fasting. Research in chronobiology indicates that circadian rhythm disruptions can affect hormone regulation, including cortisol and insulin sensitivity.

Planning short rest periods or adjusting work schedules where possible may mitigate these effects. Employers and educational institutions in many Muslim-majority countries adapt operating hours during Ramadan, reflecting recognition of these physiological shifts.

The interplay between sleep and nutrition underscores a broader analytical insight: fasting is not solely a dietary practice but a comprehensive change in daily structure.

Cultural Variation and Global Context

Ramadan is observed across diverse climates and time zones. Fasting duration may vary significantly between equatorial regions and higher latitudes. In northern countries during spring or summer, daylight can extend well beyond 16 hours, intensifying hydration challenges.

Cultural food traditions also shape nutritional outcomes. In some regions, meals emphasize fried foods and sweetened drinks; in others, soups, grains and legumes predominate. These variations influence caloric density and metabolic response.

Public health authorities in several countries publish Ramadan-specific guidelines each year, particularly for individuals with diabetes. The analytical pattern across these advisories is consistent: fasting can be compatible with health when guided by moderation, medical consultation and balanced meals.

Weighing Spiritual and Physical Dimensions

Ramadan’s primary purpose remains spiritual reflection, discipline and empathy for those experiencing hunger. Health considerations do not override that dimension but can support it.

Nutrition experts frequently frame their guidance in terms of sustainability. The objective is not to transform Ramadan into a diet program, nor to optimize athletic performance, but to maintain sufficient energy and stability to engage meaningfully in worship and community life.

Evidence-based recommendations — balanced macronutrients, steady hydration, medical consultation where necessary — are not prescriptive mandates. They reflect patterns observed in clinical practice and peer-reviewed research.

Uncertainty remains in certain areas, including long-term metabolic effects across different populations. Outcomes depend heavily on individual health status, climate and dietary habits. What remains consistent is that preparation and moderation appear to reduce preventable complications.

Ramadan fasting represents a unique intersection of faith and physiology. The evidence suggests that when approached with awareness and planning, the practice can remain aligned with both spiritual intention and physical wellbeing.

Source: AP News – How to practice healthy fasting during Ramadan

The post Healthy Fasting During Ramadan: What Nutrition Science Suggests appeared first on Journos News - Breaking News, World News, Top Stories, Todays Headlines and Flash Reports.

Published: August 9, 2025, 18:30 EDT

Most UPFs are harmful to health, but a few exceptions exist, AHA says

The American Heart Association (AHA) has released updated guidelines on ultraprocessed foods (UPFs), highlighting their significant health risks while acknowledging that a limited number of such foods may be less harmful if consumed in moderation. The recommendations come at a time when more than half of Americans’ daily calories come from UPFs — a statistic public health experts find deeply concerning.

A Timely Warning for Public Health

The guidance, published Friday in the journal Circulation, was issued just days before the U.S. Department of Health and Human Services’ second “Make America Healthy Again” (MAHA) Commission report, led by Secretary Robert F. Kennedy Jr. The first MAHA report, released in May, outlined the role of ultraprocessed foods in increasing chronic illness rates among children.

According to the AHA, the message is clear: the majority of ultraprocessed foods — typically high in added sugars, unhealthy fats, and salt — are detrimental to heart health and overall well-being. The organization urged food manufacturers to improve product formulations and called for stronger regulatory measures to reduce the prevalence of unhealthy UPFs in the marketplace.

Are All Ultraprocessed Foods Unhealthy?

While the prevailing scientific consensus is that UPFs are harmful, the AHA acknowledges that not all fall into the same category. Certain items, such as whole grain breads, low-sugar yogurt, tomato-based sauces without excessive additives, and spreads made from nuts or beans, may offer nutritional value when chosen carefully.

However, Christopher Gardner, vice chair of the AHA advisory writing group and a professor of medicine at Stanford University, cautioned against overestimating these exceptions.

“Let’s not give the industry a pass just because a few options are healthier than the rest,” Gardner said. “The majority of ultraprocessed foods are still loaded with salt, sugar, and unhealthy fats.”

Gardner also noted that cosmetic additives and heavy processing contribute to overeating, amplifying the health risks associated with these products.

Americans’ High Reliance on UPFs

Recent data from the U.S. Centers for Disease Control and Prevention (CDC) underscores the scope of the problem. The CDC found that Americans aged 1 and older get about 55% of their daily calories from UPFs. For children aged 1 to 18, that number climbs to 62%.

The AHA report cites extensive evidence linking high UPF consumption to increased risks of cardiovascular disease, type 2 diabetes, obesity, and premature death. A February 2024 meta-analysis of nearly 10 million people found that consuming just one additional serving of ultraprocessed food per day was associated with a 50% higher risk of death from heart-related causes. The same review found links between UPF consumption and a 55% higher risk of obesity, a 41% increased risk of sleep disorders, a 40% greater risk of developing type 2 diabetes, and a 20% higher risk of depression.

Balancing Risk with Practicality

The AHA recommends that Americans reduce their intake of the most harmful UPFs — especially those high in added sugar, sodium, and saturated fats — while allowing room for a limited number of affordable, higher-quality UPFs within an otherwise healthy diet.

However, some experts argue that even “healthier” UPFs may have drawbacks. Marion Nestle, professor emerita of nutrition, food studies, and public health at New York University, expressed disappointment in the AHA’s emphasis on healthier processed options.

“The number of foods in that category is small, and research shows that even ‘healthy’ UPFs can lead people to consume more calories than minimally processed foods,” Nestle said.

She pointed to a recent large-scale clinical trial in the United Kingdom, which found that participants lost twice as much weight when eating meals prepared from whole, minimally processed ingredients compared to store-bought “healthy” UPFs.

Three Categories of Ultraprocessed Foods

To help consumers make better choices, the AHA has grouped ultraprocessed foods into three categories: healthy, moderately healthy, and unhealthy.

Healthier Choices

• Fresh or frozen fruits and vegetables without added sugar or salt
• Whole grains such as oats and brown rice
• Unsalted nuts and seeds
• Dried beans and legumes
• Plant-based oils
• Low-fat plain milk or yogurt
• Lean, unprocessed meats
• Water and unsweetened beverages
• Low-sugar plant-based meat and dairy alternatives

Moderately Healthy Choices

• White rice and pasta
• Full-fat dairy products
• Freshly made refined grain bread
• Salted nuts
• Canned fruits in light syrup
• Canned beans with added salt
• Hard cheeses
• Egg replacements
• Low-fat, low-sodium soups
• Store-bought meals using ingredients from the healthy category

Unhealthy Choices

• High-fat red meat, pork, and processed meats (e.g., hot dogs, sausage, chicken nuggets)
• Butter, lard, and tropical oils such as coconut oil
• Sour cream and 100% fruit juice
• Sugar, honey, and maple syrup
• Crackers, chips, French fries
• Sweetened dried fruit, candies, cookies, and ice cream
• Boxed macaroni and cheese, instant noodles, frozen pizza
• Sugar-sweetened beverages, including energy drinks
• Refined grain breads, rolls, and tortillas
• Some canned or instant soups and canned fruits in syrup

Looking Ahead

As the MAHA Commission prepares to release its latest recommendations, the AHA’s guidance reinforces the urgent need for public health action on ultraprocessed foods. Experts agree that while some UPFs can be incorporated into a balanced diet, the overwhelming majority should be consumed sparingly — if at all.

For consumers, the takeaway is straightforward: prioritize whole, minimally processed foods whenever possible, and remain skeptical of “healthy” labels on heavily processed products.

Source: CNN – Here are good and bad ultraprocessed foods, according to the American Heart Association

The post American Heart Association Warns Most Ultraprocessed Foods Harm Heart Health, Urges Americans to Reduce Intake appeared first on Journos News - Breaking News, World News, Top Stories, Todays Headlines and Flash Reports.

July 27, 2025 – 11:12 AM

A new TikTok trend known as “fibermaxxing” is gaining traction among wellness influencers and nutrition experts alike. While the internet has seen its share of questionable health fads, this high-fiber movement is getting praise from professionals for addressing a widespread dietary shortfall — fiber deficiency.

Below, we explore what fibermaxxing really means, how it impacts your health, and what experts recommend before jumping on board.

What is fibermaxxing?

Fibermaxxing is the practice of intentionally eating meals packed with dietary fiber — often exceeding daily recommendations — to improve digestion, promote weight loss, and support long-term health. The term has gone viral on TikTok, with creators sharing colorful breakfast bowls featuring chia seeds, berries, whole grains, and legumes.

Registered dietitian Lauren Manaker, based in Charleston, South Carolina, sees potential in the trend. “Most Americans aren’t getting nearly enough fiber in their diets, and that’s a problem,” she said in an email. Manaker runs Nutrition Now Counseling, a nutrition communications business.

Why fiber is essential — and often neglected

According to the Dietary Guidelines for Americans, adult fiber needs range from 22 to 34 grams per day, depending on age and gender. Yet more than 90% of women and 97% of men in the U.S. fall short.

“Whether it’s adding chia seeds to everything, sneaking veggies into your meals, or finding new ways to love whole grains, fibermaxxing might just be the trend we didn’t know we needed,” Manaker added.

Gastroenterologist Dr. Kyle Staller, director of the Gastrointestinal Motility Laboratory at Massachusetts General Hospital and a professor at Harvard Medical School, agrees: “Fiber is an oldie but goodie. It’s one of the few dietary recommendations that hasn’t changed for decades.”

Understanding fiber’s function in the body

Dietary fiber comes in two primary forms:

• Soluble fiber dissolves in water to form a gel-like substance, helping lower blood sugar and cholesterol.
• Insoluble fiber does not dissolve in water and promotes regular bowel movements.

“A balance of both types is important,” Manaker said. Too much of one without the other may lead to bloating or constipation. Fortunately, most plant-based foods contain both.

Examples of high-fiber foods include:

• Soluble fiber sources: oats, beans, carrots, apples, citrus fruits, and psyllium
• Insoluble fiber sources: whole-wheat flour, nuts, green beans, cauliflower, and potatoes

Many of the meals shown in #fibermaxxing TikToks — like colorful salads and fruit-topped bowls — feature these ingredients in abundance.

The gut microbiome, fermentation, and fiber quality

Beyond quantity, fiber quality matters too. According to Dr. Staller, fibers vary in viscosity (how thick they are when mixed with water), fermentability (how easily gut bacteria can break them down), and food packaging (raw vs cooked, processed vs whole).

Eating a variety of minimally processed whole foods is generally enough to maintain good gut health, he said — there’s no need to obsess over tracking every type of fiber.

Health benefits of a high-fiber diet

Increased fiber intake has been linked to reduced risks for several chronic diseases, including:

• Colon and rectal cancer: According to Jennifer House, a registered dietitian in Alberta and founder of First Step Nutrition, fiber helps move waste quickly through the digestive tract and feeds beneficial gut bacteria. The result? More short-chain fatty acids like butyrate, which help nourish colon cells and reduce inflammation.
• Cardiovascular disease and high cholesterol: Soluble fiber helps lower LDL (bad) cholesterol by trapping it in the digestive system before it enters the bloodstream.
• Type 2 diabetes and blood sugar spikes: Fiber slows the absorption of glucose after meals, promoting more stable blood sugar levels.
• Obesity and weight gain: High-fiber foods increase satiety, helping people feel fuller longer and potentially reduce overall calorie intake.

Some TikTok creators say fibermaxxing helps “detox” the body. While experts are cautious about that term, House explains it’s not entirely inaccurate: “Since fiber helps you poop, it literally does help remove toxins from your body.”

Fiber-rich foods like leafy greens and nuts also support liver function, a critical organ in natural detoxification.

Additionally, studies are increasingly showing links between gut health and mental health, meaning fiber’s benefits might extend to your mood as well.

How to safely increase your fiber intake

Jumping into fibermaxxing too quickly can lead to digestive discomfort, especially for those not used to a high-fiber diet. “Going from zero to 60 isn’t going to go well,” Staller warned. Fiber pulls water into the digestive tract, which can cause bloating if you’re unprepared.

Start slow:

• Add berries to your morning cereal
• Replace white bread with whole-wheat options
• Swap white rice or pasta for whole-grain versions
• Try lentils or beans in soups or stews

“Give it a week or two, see how your body responds, then increase your intake,” advised House.

Don’t forget hydration. Fiber needs water to function properly — without it, dry stools can worsen bloating, gas, and constipation.

What about supplements?

Psyllium husk-based fiber supplements can help those struggling to meet daily targets, especially if managing conditions like high cholesterol. However, they shouldn’t fully replace food sources.

“Fiber from whole foods brings additional benefits, like essential vitamins, minerals, and antioxidants,” Manaker said.

If you’re unsure how to start, consider consulting a registered dietitian. They can help create a balanced plan based on your individual needs, health conditions, and goals.

Bottom line: Fibermaxxing isn’t just a trend — it’s a wake-up call

While TikTok has launched countless questionable health fads, fibermaxxing appears to be one of the more science-backed and beneficial. With most people falling far short of daily fiber needs, this trend may offer a much-needed nudge toward better gut and overall health.

“Fiber has stood the test of time,” said Dr. Staller. “This might be one TikTok trend worth paying attention to.”

Source: CNN – Is the ‘fibermaxxing’ trend good for you? Yes, and here’s why

The post Is the Fibermaxxing Trend Actually Good for You? Experts Say Yes appeared first on Journos News - Breaking News, World News, Top Stories, Todays Headlines and Flash Reports.

Plant-based meats were once the rising stars of the grocery aisle, promising a tasty, eco-friendly way to eat less meat. But lately, sales in the U.S. have cooled — and many people aren’t sure if these products are really healthy.

Nutrition experts and researchers say there’s more to the story. While these meat alternatives are “ultraprocessed,” they might still offer big benefits for personal health and the planet — if you know what to look for.

Here’s what’s really going on with plant-based meat, what the latest science says, and what to keep in mind before your next burger night.

What Are Plant-Based Meats, and Why Do They Matter?

Plant-based meats are products designed to look, cook, and taste like real meat — but they’re made entirely from plants. Think of brands like Beyond Meat and Impossible Foods, whose burgers even “bleed” like beef.

These alternatives are part of a global push to reduce meat consumption. That’s because raising animals for food is a major source of greenhouse gas emissions. According to the nonprofit Good Food Institute, swapping just one beef burger for a plant-based one can cut emissions by up to 98% and land use by 97%.

But the buzz has faded. Sales in the U.S. have slowed, and health professionals haven’t fully embraced them. The reason? Many see them as ultraprocessed foods — a label that’s often linked with negative health outcomes.

Can Ultraprocessed Foods Be Healthy?

The term ultraprocessed often makes people think of junk food. These are products that go through heavy industrial processing, often include additives, and rarely resemble the ingredients they started from.

Plant-based meats fit that definition. They’re often made using methods like extrusion, and they include ingredients like binders, preservatives, colorings, and even GMOs. For example, Impossible Burger uses a genetically modified yeast to create heme, the molecule that makes it look and taste like beef.

Still, experts say not all ultraprocessed foods are created equal.

“We need to get to a place where we start to rate ultraprocessed foods,” said dietitian Joy Bauer, who consults for Beyond Meat. “There are some that are super healthy and can help people move in positive directions.”

Some manufacturers are already responding. Both Beyond Meat and Impossible Foods have reformulated their products to be lower in saturated fat and sodium, while still delivering taste and protein.

What About Fat, Salt, and Other Nutrients?

One major concern is saturated fat, which can raise the risk of heart disease. Early versions of plant-based meats often had similar saturated fat levels as real beef, mainly due to coconut oil — which is nearly all saturated fat.

But changes are happening.

• Impossible Foods now uses less coconut oil in its flagship burger, dropping saturated fat from 8 grams to 6 grams.
• Beyond Meat switched from coconut oil to avocado oil, cutting saturated fat to as little as 1–2 grams in some products.

Salt is another issue. Many plant-based burgers still contain more sodium than unseasoned meat. But researchers point out that people usually add salt when cooking regular meat anyway.

In one study led by Stanford nutrition researcher Dr. Christopher Gardner, participants ate beef for two months, then switched to Beyond Meat products. Salt intake and blood pressure stayed the same — but participants lost weight and had lower levels of “bad” LDL cholesterol after the plant-based phase.

Are New Plant-Based Products Healthier?

Yes, some new versions are noticeably better. Nutrition scientist Roberta Alessandrini from PAN International studied plant-based meats in the UK and Australia. She found that recent products are now:

• Lower in salt
• Lower in saturated fat
• Equal in protein
• Much higher in fiber (meat has none)

Some companies are also simplifying their ingredient lists, using a variety of plant proteins — like lentils, peas, soy, and brown rice — to offer complete proteins.

“Sodium is now down 20%,” said Beyond Meat’s Shira Zackai. “And the ingredient list is streamlined.”

What Should You Look for on the Label?

Experts recommend reading the nutrition label carefully — especially for:

• Saturated fat: Less is better. Aim for saturated fat to be less than one-third of total fat.
• Sodium: Keep an eye on salt. Harvard’s Dr. Walter Willett suggests looking for products with about 1 milligram of sodium per calorie.
• Healthy fats and complete proteins: Products with nuts, soy, or legumes tend to be more nutritious than starch-heavy ones.

“Salt and saturated fat are the two really important factors,” Willett said. “But taste matters too — otherwise, people won’t stick with it.”

Can These Products Help the Planet?

Experts agree: If people eat more plant-based meat instead of animal meat, it could help reduce climate change, deforestation, and water use.

But there’s a catch — price.

“These products are quite a bit more expensive than basic hamburger,” Willett said. “To really make a difference, they need to be price competitive so people can afford to eat them regularly.”

The Bottom Line

Plant-based meats are here to stay, and they’ve come a long way since they first hit store shelves. While they’re technically ultraprocessed, new versions are healthier, tastier, and more eco-friendly than ever.

If you want to reduce meat in your diet — for your health or the planet — these products can be a smart option. Just be sure to check the label, compare brands, and look for lower saturated fat and sodium.

Eating better doesn’t have to mean giving up burgers. Sometimes, it just means choosing a different kind.

Source: CNN – Eating this ultraprocessed food may be good for you and the planet, experts say

The post Why Plant-Based Meat Isn’t as Unhealthy as You Think, According to Nutrition Experts appeared first on Journos News - Breaking News, World News, Top Stories, Todays Headlines and Flash Reports.

Confusion in the Aisle

Americans now face tens of thousands of dietary supplements—everything from familiar multivitamins to “fat‑burning” blends—yet most products reach store shelves without pre‑approval from the US Food and Drug Administration (FDA). Harvard internist Dr. Pieter Cohen, who studies supplement safety, warns that relaxed oversight leaves consumers to separate proven benefit from bold marketing on their own.

Why Oversight Is Limited

• DSHEA loophole: The 1994 Dietary Supplement Health and Education Act treats supplements like food, not medicine, so companies do not need to prove safety or effectiveness before selling.
• Reactive, not proactive: FDA can remove a supplement only after it’s shown to be harmful or mislabeled—a slow, difficult process.
• Industry boom: Roughly 4,000 products in 1994 ballooned to an estimated 90,000 by 2017, according to the American Medical Association.

Five Expert Tips for Choosing (or Ditching) Supplements

1. Look for Third‑Party Seals
   • Prioritize bottles certified by USP (U.S. Pharmacopeia) or NSF International.
   • These audits verify ingredients and manufacturing quality—something the FDA does not do before sale.
2. Avoid Multi‑Ingredient Blends
   • Skip products listing two or more botanicals.
   • Manufacturers seldom reveal exact ratios or preparation methods, making quality checks impossible.
3. Beware of Vague Health Claims
   • Phrases like “boosts immunity” or “improves cognition” are not vetted by the FDA.
   • Check neutral sources—such as the National Institutes of Health Office of Dietary Supplements—for real evidence.
4. Check Expiration Dates
   • Potency fades; fish oil can even spoil.
   • Toss anything past the stamped date to avoid ineffective or rancid pills.
5. Follow Your Doctor’s Orders—And Little Else
   • Specific deficiencies (iron, vitamin D, B12) should be treated as prescribed.
   • For most healthy adults on non‑restrictive diets, a daily multivitamin is unnecessary, Cohen says.

The Bottom Line

Without stronger regulation—or costly clinical trials—supplement labels will continue to promise more than science can confirm. Until rules change, experts say prudence, third‑party seals, and medical guidance remain a shopper’s best defenses in an ever‑crowded marketplace.

Source: CNN – How to make sure you’re getting the right supplement. 5 expert tips to help you choose

The post Are Your Supplements Safe? 5 Expert-Backed Tips to Shop Smarter appeared first on Journos News - Breaking News, World News, Top Stories, Todays Headlines and Flash Reports.

Processed Meats, Sugary Drinks, and Trans Fats Linked to Major Health Risks, Global Study Finds

A new global study has delivered a strong warning about what we put on our plates: there is no safe amount of processed meat, researchers say. The study, published in Nature Medicine, links the regular consumption of processed meats, sugar-sweetened beverages, and trans fatty acids to a higher risk of colorectal cancer, type 2 diabetes, and heart disease.

The findings are based on a meta-analysis of more than 60 studies examining how diet impacts major chronic diseases. Researchers concluded that even small amounts of processed food staples—like hot dogs, bacon, and sugary sodas—pose measurable health risks.

How Much Is Too Much? Even a Little Processed Meat Carries Risk

According to the study, eating just one hot dog per day was associated with:

• 11% increased risk of type 2 diabetes

• 7% increased risk of colorectal cancer

Similarly, drinking a 12-ounce sugary soda daily raised:

• Type 2 diabetes risk by 8%

• Heart disease risk by 2%

“These findings show that even habitual, low-level consumption of these foods is linked to real health risks,” said Dr. Demewoz Haile, the study’s lead author and a research scientist at the Institute for Health Metrics and Evaluation in Seattle.

Expert Consensus: Minimize Harmful Foods for Better Long-Term Health

While the increased risk percentages may seem small, researchers say the consistency across data is what matters.

“When you look at the overall body of evidence, the association is remarkably strong—even at lower levels of consumption,” noted Dr. Mingyang Song, associate professor of clinical epidemiology and nutrition at Harvard T.H. Chan School of Public Health.

The study used a “burden-of-proof” meta-analysis, which not only evaluates how strong the associations are across dozens of studies but also weighs the quality of the data involved.

Dr. Nita Forouhi, head of nutritional epidemiology at the University of Cambridge (not involved in the study), emphasized that the message is clear:

“To achieve better health, it’s best to avoid or minimize regular intake of processed meat, sugary drinks, and industrial trans fats.”

Why These Foods Pose a Threat to Health

Experts say there are multiple mechanisms behind why these foods are dangerous:

• Processed meats (like sausages, bacon, and salami) are often cured with nitrites, which can convert to carcinogenic nitrosamines in the stomach.

• Sugary drinks are a quick source of high sugar intake, contributing to weight gain, insulin resistance, and chronic inflammation—all linked to diabetes and heart disease.

• Trans fats raise bad cholesterol (LDL) and lower good cholesterol (HDL), increasing the risk of plaque buildup in arteries and cardiovascular disease.

“There’s also the issue of lifestyle and social factors,” said Dr. Gunter Kuhnle, professor of nutrition and food science at the University of Reading. “Those who eat more processed food may also face other health challenges like smoking, lower income, or limited access to healthcare.”

What Should You Do? Focus on a Balanced Diet

While the study can’t definitively prove that reducing these foods will prevent disease—due to its observational nature—it strongly suggests that cutting back is wise.

Experts agree on a common-sense approach:

• Cut back on sugary drinks like sodas and energy drinks

• Limit processed meats such as bacon, hot dogs, and deli meats

• Avoid trans fats, especially from hydrogenated oils (though they are less common today)

But it’s not just about what to avoid. It’s also about what to add.

“Focus on eating more fruits, vegetables, whole grains, legumes, nuts, and fermented dairy products like yogurt,” said Dr. Forouhi. “These foods support long-term health and longevity.”

Food Is More Than Nutrition—It’s Also Culture

Despite the strong data, experts urge people not to panic or aim for perfection. “Food plays a vital role in our culture, enjoyment, and social lives,” said Dr. Kuhnle. “Reducing it to just a list of health risks misses the bigger picture.”

Quick Takeaways: What to Remember

• There’s no safe level of processed meat, new research finds

• Even small daily portions of sugary drinks and trans fats increase disease risk

• Balanced diets rich in whole, plant-based foods are linked to better long-term health

• Experts recommend minimizing ultra-processed foods—but not eliminating enjoyment from eating

Source: CNN – There is no safe amount of processed meat to eat, according to new research

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The Most Popular Breakfast for Kids Just Got Unhealthier — Here’s What You Should Serve Instead

Breakfast matters—a lot. Especially for kids. Studies show that a nutritious morning meal can boost children’s health, mood, and even how well they do in school. Yet, when it comes to breakfast choices, many American kids reach for ready-to-eat cereals, a staple in most households.

But here’s the catch: recent research reveals that the cereals marketed to children today are actually getting worse for their health.

What’s going on with kids’ cereals?

A new study published in JAMA Network Open took a close look at ready-to-eat cereals launched between 2010 and 2023. The findings were concerning: these newer cereals contain more fat, sodium, and sugar—but less protein and fiber—compared to those from just a decade ago.

To break it down, fat content increased by nearly 34%, sodium by 32%, and sugar by almost 11%. Meanwhile, protein and fiber levels dropped. What’s really alarming? A single serving of these cereals can have more than 45% of the American Heart Association’s recommended daily sugar limit for kids.

I wanted to dig deeper and get practical advice for parents, so I spoke with Dr. Leana Wen, a CNN wellness expert, emergency physician, and mom of two. She also served as Baltimore’s health commissioner and teaches at George Washington University.

Here’s what Dr. Wen shared:

Why are these cereals getting worse?

“There’s been a disturbing trend toward ultra-processed foods packed with sugar, salt, and unhealthy fats,” Dr. Wen said. “Many products marketed as ‘healthy’ to kids actually don’t meet recommended nutrition guidelines.” In fact, a 2024 study showed 60% of foods targeted at infants and toddlers in supermarkets fail to meet World Health Organization standards—and many have misleading health claims.

This means parents face an uphill battle trying to choose truly healthy breakfast options amid a sea of misleading packaging.

So, what can parents do?

Dr. Wen suggests looking beyond ready-made cereals. “Steel-cut oats with honey and fresh fruit, whole-grain toast with peanut butter, eggs, and no-sugar-added yogurt are great alternatives. Smoothies made with fresh fruit and milk or homemade muffins can also work well.”

For busy mornings, grab-and-go ideas like fresh fruit, nuts, hard-boiled eggs, muffins, smoothies, or whole-grain bagels with low-fat cream cheese make nutritious and convenient breakfasts.

But what if your kids love cereal?

Dr. Wen knows how tough it is to find healthier cereals. “Look closely at the nutrition label. Choose cereals with 100% whole grains and less than 9 grams of added sugar per serving. Avoid cereals with artificial food dyes and low-calorie sweeteners.” She also recommends checking resources like the Center for Science in the Public Interest for healthier cereal options.

Are there any policy changes on the horizon?

Yes. The FDA has proposed front-of-package labeling to help consumers quickly see a product’s sugar, salt, and saturated fat content. Dr. Wen hopes this will make it easier for families to spot healthier choices.

Meanwhile, US Health and Human Services Secretary Robert F. Kennedy Jr. is pushing to reduce ultra-processed foods as part of his “Make America Healthy Again” agenda. Hopefully, this will bring more support for families striving for better nutrition.

How does Dr. Wen handle this at home?

She admits that many cereals are loaded with additives, so she treats cereal as an occasional treat—just like cookies or cupcakes. Most mornings, her kids enjoy steel-cut oats or whole-grain toast with peanut butter.

“It’s about balance and moderation. I want my kids to know that some foods are treats, not everyday staples,” she says.

Final tips for healthier breakfasts:

• Focus on whole foods: fresh fruits, whole grains, leafy greens, lean proteins, and legumes.
• Watch what your kids drink: skip sugary sodas, juices, and caffeinated energy drinks.

Breakfast sets the tone for the day, so making smart choices early on can make a big difference in your child’s health and happiness.

Source: CNN – The most popular breakfast food for kids has gotten even unhealthier. Here’s what to serve instead

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LONDON  — At 115 years old, Ethel Caterham has officially earned the title of the world’s oldest living person, according to the Gerontology Research Group. With a life spanning over a century, Caterham attributes her remarkable longevity to a simple yet powerful philosophy: never argue.

Speaking from her nursing home in Surrey, located southwest of London, Caterham shared the key to her long life. “Never arguing with anyone, I listen and I do what I like,” she explained with a smile, reflecting on the calm and balanced approach that has shaped her life.

Born on August 21, 1909, in Shipton Bellinger, a small village in southern England, Caterham lived through some of the most transformative moments in history, including World War I and the roaring 1920s. She was the second youngest of eight siblings and has witnessed the world evolve over the course of more than a century.

Travel has always been at the heart of Caterham’s life. In 1927, at just 18 years old, she ventured to India to work as a nanny for a British family. She spent three years there, immersing herself in a new culture before returning to England. It was clear from the start that her adventurous spirit would shape much of her journey.

In 1931, Caterham met Norman, a major in the British army, at a dinner party. The two quickly fell in love and went on to live in various countries, including Hong Kong and Gibraltar, as Norman’s military career took them around the world. Together, they had two daughters and raised their family in the U.K. Norman passed away in 1976, but Caterham’s memories of their time together remain a cherished part of her story.

As the world’s oldest living person, Caterham’s longevity is a testament to a life well-lived, filled with love, adventure, and a calm approach to the ups and downs of life. Her story is an inspiration to all, proving that sometimes, the simplest of secrets can lead to the longest and happiest of lives.

Source: AP News – 115-year-old British woman, now the world’s oldest, gives her recipe to long life

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Health Secretary Robert F. Kennedy Jr. is sounding the alarm over the increasing number of U.S. children diagnosed with autism, calling the rise an “alarming” trend. On Wednesday, Kennedy pledged to spearhead comprehensive studies aimed at identifying any environmental factors that might contribute to the growing prevalence of the developmental disorder.

This statement comes just one day after the Centers for Disease Control and Prevention (CDC) released a report revealing that approximately 1 in 31 children in the U.S. have been diagnosed with autism—up from 1 in 36 in 2020. The spike in autism diagnoses has raised questions about potential causes, leading Kennedy to emphasize the need for further investigation.

Kennedy described autism as a “preventable disease,” despite it not being classified as a disease but a complex disorder that affects brain development. “Autism destroys families,” Kennedy stated. “More importantly, it destroys our greatest resource, which is our children. These are children who should not be suffering like this.”

While Kennedy’s focus is on understanding the environmental factors that may contribute to autism, experts in the field suggest the rising numbers may also reflect changes in how the condition is diagnosed. Over time, the definition of autism has expanded to include cases that are milder, contributing to a higher number of diagnoses.

Autism, a developmental disorder, manifests in a wide range of symptoms, including delays in language, learning, and social skills. Some individuals may not show symptoms until adulthood. While no single cause has been identified, researchers believe genetics play a significant role. In addition, factors such as a child’s father’s age, maternal weight, and prenatal exposure to certain chemicals have been linked to autism risk.

Kennedy’s approach will investigate these and other potential environmental factors. Although he had initially set a September deadline to determine autism’s causes, he now believes that his department will provide at least partial answers by that time.

Kennedy’s plan includes issuing grants to universities and researchers, encouraging them to “follow the science, no matter what it says.” This initiative follows a history of cuts to science and health research funding under the Trump administration, which had previously slashed billions of dollars in grants to universities.

To conduct this research, the CDC gathered autism data from 14 states and Puerto Rico in 2022, focusing on 8-year-olds as most autism diagnoses occur by this age. The CDC’s most recent estimate of 1 in 31 children diagnosed with autism is considered the gold standard by many experts due to its rigorous methodology.

Despite Kennedy’s focus on environmental factors, other researchers argue that the increase in autism diagnoses can be attributed to improved awareness and medical advancements. Annette Estes, director of the autism center at the University of Washington, explained, “The reasons for increases in autism diagnosis come down to scientific and health care progress. It’s hard for many people to understand this because the causes of autism are complex.”

The Autism Science Foundation, in response to Kennedy’s comments, emphasized that factors like better access to services and reduced stigma surrounding autism spectrum disorders are key contributors to the rise in autism prevalence. Dr. Alycia Halladay, the foundation’s Chief Science Officer, noted, “This report is the most convincing evidence yet that changes in factors like access to services and de-stigmatization of autism spectrum disorders are leading to the increases in prevalence.”

As the debate over autism’s causes continues, Kennedy’s initiative promises to shed light on this complex issue, offering a deeper understanding of the environmental factors that may be contributing to the increasing number of diagnoses.

Source: AP News – Health secretary Robert F. Kennedy Jr. says US autism cases are climbing at an ‘alarming rate’

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