Latest news with #AmericanDiet
Fox News
16-07-2025
- Health
- Fox News
'Western diet' blamed for growing risk of GI cancers among young adults
The rates of gastrointestinal (GI) cancers are rising among young adults, with a new peer-reviewed study pointing to the American diet and lifestyle as the primary culprits. The rising risk in younger generations may be linked more to environmental factors than genetics, stated the report, which was recently published in the British Journal of Surgery. "Some shared risk factors for early-onset (EO) GI cancer include obesity, sedentary lifestyle, excessive alcohol consumption and smoking," lead researcher Sara Char, M.D., at the Dana Farber Cancer Institute in Boston, told Fox News Digital. The study notes that recent generations are more likely to adopt a "Western-pattern diet" and a "sedentary lifestyle." Colorectal is the most common type of early-onset GI cancer, but pancreatic, esophageal, gastric, biliary, appendiceal and neuroendocrine cancers are also rising in adults under 50, Char noted. Adults born in 1990 have twice the risk of colon cancer and four times the risk of rectal cancer compared to those born in 1950, according to a previous study published in the Journal of the National Cancer Institute. Paul Oberstein, M.D., director of the Gastrointestinal Medical Oncology Program at NYU Langone's Perlmutter Cancer Center, told Fox News Digital that a person's diet does indeed impact the risk of colon cancer. "It is reported from previous studies that when someone has a higher amount of foods typical of a Western diet, they have a higher risk of colon cancer," said Oberstein, who was not involved in the research. A "Western diet" typically includes a higher intake of red and processed meats, processed and added sugars, and highly processed and refined grains, according to the oncologist. Processed deli meats, sugary drinks and processed grain snacks are also commonly associated with this type of diet. While the incidence of colon cancer in this group overall remains low, Oberstein recommends investing in more research to explore which factors are causing the increase. "We need to conduct more research on whether diet, vitamin supplements, alcohol or other things we ingest or use are contributing to this increase," he said. The expert also emphasized the importance of following the recommended colon cancer screening guidelines, which begin at 45 years old for most people, and seeking medical attention if any symptoms appear. Common warning signs include changes in bowel habits, blood in the stool, unexplained back or abdominal pain, or unintentional weight loss, all of which warrant speaking to a doctor for an "urgent evaluation," according to Char. For more Health articles, visit The researcher added that younger individuals can take preventative measures such as not smoking, avoiding excessive alcohol, limiting red meat consumption, staying physically active and maintaining a healthy body weight.
Yahoo
11-07-2025
- Health
- Yahoo
If Beans Bother Your Stomach, These 4 Things Can Help
Reviewed by Dietitian Jessica Ball, M.S., RDIf beans bother your stomach, starting with small portions can help your gut adjust. Soaking and rinsing beans can also help reduce gas-causing compounds. Try different types of beans to see if there's a variety you tolerate better than probably heard the silly song about beans being the 'magical fruit.' And while it's meant to make kids laugh, there's some truth to the jingle. For many, eating beans can lead to uncomfortable side effects like gas, bloating or general digestive upset, but it doesn't have to be that way. Beans are one of the most cost-effective, accessible and delicious ways to boost your intake of fiber and plant-based protein. They're also packed with important nutrients like potassium, magnesium, iron and B vitamins. In fact, research shows that people who eat more beans tend to get more of several nutrients most Americans fall short on, including choline, folate and calcium, and tend to have lower body weight and waist circumference compared to those who skip them. So, if beans bother your stomach, don't give up on them just yet. Dietitians shared their favorite simple tricks—from choosing the right bean to how you cook them—to help you enjoy the health benefits of beans without the stomach ache. 'If you don't consume beans regularly, introducing them gradually can help build your gut's tolerance to them by adjusting the gut microbiome,' says Avery Zenker, RD. One reason why beans can produce an increase in gas is because of their high levels of galacto-oligosaccharides (GOS), a non-digestible, rapidly fermenting carbohydrate. While starting small will help reduce symptoms, don't expect to get off the hook completely if you're just beginning to add beans into your routine. 'Some gas and bloating when initially introducing beans is normal,' says Zenker, who recommends starting with just a quarter cup per day or less as you adjust. Within about two weeks of adding beans to your diet, you should start to notice your gas levels returning to baseline. 'If you're cooking dry beans, soak them overnight and discard the soaking water before cooking. This helps remove some of the gas-producing compounds like oligosaccharides,' says Sapna Peruvemba, M.S., RDN. How long should you soak dried beans? Research shows that soaking beans for at least six hours may help reduce the gas-producing GOS content by 10 to 40 percent, depending on the type of bean. After soaking your beans, you'll want to rinse them thoroughly to remove any GOS that leached into the water. 'If you're using canned beans, rinse them thoroughly under running water to reduce those same compounds and excess sodium,' says Peruvemba. If one type of bean seems to cause uncomfortable gas, bloating, or cramping, try switching to a different variety. In one older, small study, 50 percent of participants experienced an increase in gas when adding half a cup of pinto or baked beans to their daily diet, but only 19 percent experienced this symptom when eating lower-fiber black-eyed peas. 'Lentils (including brown, green and red), mung beans, adzuki beans, fava beans, split peas, edamame and black eyed peas tend to be the easiest to digest and cause the least discomfort,' says Zenker. But, because every person's gut microbiome operates a little differently, you may have to do some experimenting to see which type of bean you tolerate best. The reason GOS causes our stomachs such distress is that we don't have the enzyme needed to digest it. 'Taking a digestive enzyme like alpha-galactosidase with your first bite can help reduce gas and bloating by breaking down the fibers found in beans,' says Keren Reiser, RD. In most cases, a digestive enzyme will start working to break down fibers and sugars before they reach the colon, where they would otherwise be fermented by bacteria and release gas as a byproduct. But if you're eating large amounts of beans, you may still experience some discomfort, even with an enzyme. With any supplement, make sure to check with a healthcare provider before trying something new, and prioritize supplements that are independently verified for safety. Go low and slow with fiber: Whether you're increasing your intake of beans or increasing your overall fiber intake, the key is to avoid too much too fast. 'Fiber is so important for optimal gut health, but it really needs to be introduced slowly,' says Liz McMahon, M.P.H., RDN, who recommends starting with small portions of fiber-rich foods and drinking plenty of water. Try deep breathing before eating: If you're anticipating an upset stomach, that stress may increase the chances of your worries coming true. Through the gut-brain axis (or the connection between how your gut and brain communicate), psychological stress can disrupt digestion and motility while influencing the gut microbiome. 'Try diaphragmatic breathing before eating to help prepare your gut for digestion and ease potential discomfort,' says Amy Brownstein, M.S., RDN. Go for a walk after eating: 'A short walk—just 15 to 30 minutes—after a bean-rich meal can help support digestion and reduce bloating,' says Peruvemba. One small study found that a 10- to 15-minute walk after eating was as effective as prokinetic medication at relieving fullness and bloating symptoms. Beans are a nutrient-rich food with a number of health benefits, but can also cause gas and bloating for some people. The good news is that you don't have to avoid legumes; you may just need to take a few extra steps to reduce the gas-producing effects of beans. By starting with small portions, choosing a lower-fiber bean, soaking and rinsing them before eating, and using a digestive enzyme if needed, you can comfortably enjoy the health benefits and flavors of beans. Read the original article on EATINGWELL
Yahoo
05-07-2025
- Health
- Yahoo
I'm a Dietitian. This Is the One Food I'm Trying to Eat More Often
As a dietitian, I'm not one to overhype any particular food for its nutritional benefits, but there is one humble pantry staple I'm personally trying to eat more often: beans. Whether they're canned, dried, or sneakily blended into soups, salads, or dips, beans are packed with powerful nutrients and offer some of the biggest health payoffs for the lowest cost and effort. Yet despite all they offer, they're seriously under-consumed in most American diets. Let's discuss the science behind why I'm working to include them more often, and why you should Dietary Guidelines recommend that adults consume about 1.5 cups of legumes per week, which can be divided into a half-cup serving three times a week. That's not much, but most of us still fall short. Eating beans also helps increase fiber, plant-based protein, and nutrients like potassium and B vitamins. Additionally, nearly 9 out of 10 Americans fail to meet the recommended fiber intake, which is 25 grams per day for women and 38 grams for men. Beans happen to be one of the richest sources of both soluble and insoluble fiber. And eating enough fiber supports better digestive health, regulates your blood sugar, and keeps you feeling full. You can think of fiber like the 'broom' that comes in to sweep out your gut, clearing out toxins, binding waste, and helping excrete excess hormones and cholesterol. Plus, eating enough fiber helps digestion run smoothly and keeps you a dietitian, I already knew beans were good for you. But lately, I've been more intentional about eating them regularly, and here's why: One of the biggest reasons I've been reaching for more beans is their impressive fiber content in a serving, especially soluble fiber. Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract, which helps lower LDL ('bad') cholesterol, slows the absorption of sugar, and feeds beneficial gut bacteria. This can have a powerful impact on heart health, blood sugar control, and digestive regularity. A half-cup of black beans delivers around 7 to 8 grams of fiber, putting a major dent in the recommended 25 to 38 grams per day. Research shows that diets high in fiber are linked to lower risks of cardiovascular disease, type 2 diabetes, and colorectal cancer, yet most of us are still falling far short. Eating beans regularly is a simple and effective way to close that gap. Beans are also a fantastic source of plant-based protein, with 7 to 9 grams per half-cup cooked serving, depending on the variety. This makes them especially valuable for vegetarians, vegans, or anyone looking to reduce their intake of animal protein. But it's not just about protein quantity, it's also about the total impact on health. Studies have shown that replacing animal proteins with plant proteins like those found in legumes is associated with a lower risk of heart disease, type 2 diabetes, and even some cancers. Plus, plant-based proteins tend to come bundled with beneficial nutrients like fiber and antioxidants, rather than the saturated fat or cholesterol found in some animal products. Beans can help you boost your protein intake while supporting your long-term health goals. Beans may not get the same spotlight as trendy superfoods, but they're nutrient-dense powerhouses. In addition to fiber and protein, they contain a wide range of essential nutrients many Americans don't get enough of—including folate, magnesium, potassium, iron, and B vitamins. They're also rich in polyphenols and antioxidants, which help combat oxidative stress and inflammation. These nutrients play a key role in everything from energy metabolism and red blood cell formation to nerve function and muscle health. Potassium, for example, helps balance sodium and support healthy blood pressure. Yet it's one of the most commonly under-consumed nutrients in the U.S. In fact, it's been labeled a 'nutrient of concern' for Americans. Beans offer a budget-friendly, accessible way to fill those nutrient gaps and support whole-body you're not used to eating beans, start small. And if you're new to beans and concerned about bloating, try lentils or split peas first, and gradually increase your intake while drinking plenty of water. All legumes count here — some of the most common legumes you'll find at the store include black beans, chickpeas, lentils, kidney beans, pinto beans, and edamame. Here are a few easy, non-intimidating ways to get more into your meals: Toss them into salads or grain bowls for a satisfying boost. Blend into dips like hummus or white bean spread. Stir into pasta sauces or taco meat to stretch your protein. Add them to soups or stews for extra protein and fiber. Try bean-based snacks, like roasted chickpeas or lentil chips. Use canned beans for convenience and choose low-sodium or give them a rinse if you are looking for a low-salt option. Beans may be small, but their impact on health can be mighty. From fiber and protein to key vitamins and minerals, they deliver health benefits in every bite, like supporting heart health, gut health, blood sugar balance, and more. As a dietitian, I'm always looking for simple, easy ways to improve my own nutrition and help others do the same—and beans fit the bill perfectly. No matter how you enjoy them, adding more beans to your routine is a smart, satisfying step toward better health. I'm a Dietitian. This Is the One Food I'm Trying to Eat More Often first appeared on Men's Journal on Jul 4, 2025
CNET
26-06-2025
- Health
- CNET
You've Probably Hit Your Protein Goal: Here's What Experts Think You Need Instead
There's plenty of healthy eating and workout trends that come and go over the years, but one topic seems to come up again and again: Protein. Contrary to what you may be hearing on social media, you're probably already getting all the protein you need. Similar to counting calories, the protein goals trend has gotten out of hand, causing people to buy expensive protein bars, shakes and slabs of meat. According to Dr. Andrew Freeman, a cardiologist at National Jewish Health in Denver, it's actually "extremely uncommon" if not "nearly impossible" to be deficient in protein, at least in the US, where there's an abundance of food. So what's the deal with this protein push by almost every wellness influencer you follow? You're likely getting enough protein without even trying As long as you're not heavily restricting yourself and getting enough calories to fuel your body, you're probably hitting your protein goals just by eating a typical American diet. While some people may need more to feel satisfied and strong or to maximize their muscle gains in the gym, the reality for many Americans might be that they meet their protein requirements through their daily diet. For some, that requirement may be well below 100 grams, which is one elusive protein goal often touted, including by the wellness team here at CNET. "People are absolutely obsessed with protein," Freeman said, pointing to the fact it's also likely you'll hit your "protein goals" even if you're eating a plant-based diet, so long as it's varied and full. One potentially influencing factor toward the protein goal trend is the rise in interest in the carnivore diet, which prioritizes meat consumption. "What most people forget is some of earth's biggest and strongest mammals, they're all plant-based," Freeman said. "When was the last time you saw a protein-deficient gorilla or elephant?" Americans, in particular, have a complicated and sometimes disordered relationship with food – when we're not obsessing over getting enough of something (#proteingoals), we're restricting something else (think the villainization of fats and carbs). Examples of some diets that oscillate between these extremes include the ketogenic diet, the carnivore diet, calorie-counting apps and taking extra time to make complicated drinks in the name of weight loss. This would be more defensible if we were reaping the health benefits of sticking to these diets, but instead, Americans are leaders in chronic diseases such as heart disease and diabetes (preventable and often reversible through diet). Many people also suffer a reduced quality of life from restricting themselves or following diets that may or may not meaningfully improve their health down the line, and may also inspire shame or eating disorders. Not to mention, most of us are actually deficient in fiber, and a good chunk of us are low in other very important nutrients, such as iron, vitamin D and more. In fact, all the focus on protein ends up causing people to overlook other nutrients their body needs that they can't get from protein. Fiber, for example, is a key carbohydrate that is found mainly in plants and should also be prioritized, especially with the rising rates in colorectal cancer among people younger than 50 years old. Of course, this is absolutely not to say that protein isn't important, or that some people need more than others based on their activity level or the muscle build they're going for. Here, we merely take a minute to plead the case that, when it comes to protein, you may be able to cool it a bit. Instagram How much protein should you actually be eating? Look, the intro to this topic came on a little strong, so it is important to take a moment and stress how protein is an absolutely vital nutrient: protein contains amino acids, which build our bodies and help them function. If we didn't eat protein, we'd be dead. To get a baseline of how much we need to support our needs, there's fortunately a recommended daily amount, or RDA, of protein. This is 0.8-gram of protein per kilogram of body weight. (There are about 2.2 pounds in one kg.) This means a person who weighs 200 pounds needs about 73 grams of protein to meet their needs and not be deficient. Where it gets tricky is deciphering exactly how much protein you need not only to stay alive, but to thrive. Like every health "thing," what's best for you will depend on your body and your activity level, for example. But even taking this into account, you may not have to work as hard as you think to get adequate protein, even if you're hitting the gym regularly. In a 2023 podcast hosted by Zoe, a nutrition science company and maker of at-home gut microbiome test kits, Stanford University professor and nutrition researcher Christopher Gardner explained why fears of falling short in the protein department are often overblown. "When the US comes up with recommended daily allowances for protein, vitamins and minerals, the standard approach is to take two standard deviations above the average," Gardner explained in the podcast. For the 0.8-gram of protein per kilogram of weight, he said, "You've picked a number that should be adequate for 97.5% of the population." But what if you're above average? Chances are, you're not. "To me, it's the American idea of 'that's what the RDA is, but I know I'm above average, so let me make sure I get some extra here,'" Gardner explained. "It was built in to recognize that some people need more [protein]," he continued, going on to explain that when you're working out heavily, you're naturally going to feel hungrier, which will prompt you to eat more -- which means (for most people), naturally eating more protein. But what if you want to really gain muscle? To its credit, and in a refreshing turn of American-diet events, the protein goal trend is focused on adding rather than restricting. And if you're into intense weightlifting, or if you want to gain muscle, you will need more. But chances are that "more" is not as much more as you might think -- at least if you're considering consciously adding protein through shakes and other supplements. If you really want to build muscle or are seriously into weight lifting, estimates on how much "extra" protein you need varies, and the best (and safest) advice is always to talk to your doctor or nutritionist to take your whole health and lifestyle into account. But some estimates land around 1.2 to 1.7 grams per kilogram of weight. Others are even higher, at up to 2 grams per kilogram. This discussion assumes you enjoy counting your macros, though. If you eat when you're hungry, fuel up after a hard workout and choose foods that are rich in protein and also part of a well-balanced diet, you should be good to go. In addition to weightlifting, Freeman said that people with medical concerns, such as undergoing surgery or recovering from burns, need more protein. Pregnancy and older adulthood are other instances when people's protein requirement goes up a bit in relation to their calorie intake. Yaorusheng/Moment via Getty Images Can you get too much protein? What about protein's benefits? High protein consumption makes the kidneys work harder, which may be a concern for some and is one reason parents should be wary of giving kids extra protein supplements, according to the Cleveland Clinic. However, hitting your high protein goals or even exceeding them shouldn't be harmful for most people, though keep in mind that after they're broken down into those vital amino acids and the energy is expended, excess protein is stored as fat if not used for energy. Now for a benefit: In addition to overall body function and muscle building, protein is very filling and satiating. This means a protein-rich meal may aid in weight loss (if that's your goal) because it keeps you full for longer when compared, for example, to a meal that's more carb-heavy and lacking in protein. Craving protein? You could be low in iron About 95% of Americans aren't eating enough fiber, according to research from 2016. Fiber is found in plant-based foods such as vegetables, fruits, whole grains, seeds and more. Nearly one in three of us are also low in iron, which is where things get interesting in the protein discussion, because excellent sources of protein are often excellent sources of iron. (Steak and other red meat, for example.) However, there are plant-based foods like dark greens that are high in iron and also in fiber. Vitamin D, a nutrient we can get from the sun as well as from our food, is also one Americans tend to be lower in. This is especially notable during the cooler months. Unfortunately, the advice for how to best meet your nutritional needs isn't flashy and mimics previous guidance: Eat a full diet full of variety and color, prioritizing foods like vegetables, healthy fats and, yes, protein. You just don't need to obsess about it.
Fox News
21-06-2025
- Health
- Fox News
Breakfast key to meeting daily fiber needs amid American 'health crisis'
Americans aren't getting enough fiber in their diets – and it's posing a "health crisis," according to a dietitian. New York-based registered dietitian Tanya Zuckerbrot, founder of the F-Factor Diet, which focuses on fiber-rich nutrition to lose weight, appeared on "Fox & Friends" on Friday morning to reveal a simple way to satisfy the daily recommended intake with just one meal. "The average American is not getting enough fiber because the American diet is filled with processed and refined foods," Zuckerbrot said. It's that "loss of whole foods in our diet that has led to an absence of fiber," she said. The loss of fiber has contributed to increased weight gain, cardiovascular disease and diabetes, Zuckerbrot said. "So, a high-fiber diet is about weight management, health and longevity," she noted. The recommended amount of dietary fiber is 14 grams for every 1,000 calories per day, which equates to about 25 grams for women and 38 grams for men, according to the Academy of Nutrition and Dietetics. But average Americans are getting half of what they need, Zuckerbrot said. "If you are aiming to get more fiber in your diet, you cannot skip breakfast," she said. "Most breakfast foods are loaded with fiber – and if you wait until later in the day, it's going to be very hard to catch up." One breakfast staple is cereal, though an average flake contains just a gram of fiber, Zuckerbrot said. "Instead, look for a fiber cereal that has upwards of 8 grams," she said. When adding fruit to cereal, consider berries over bananas. A banana has just one gram of fiber, while a bowl of mixed berries offers about 8 grams, Zuckerbrot said. If you're having a protein-hearty breakfast like eggs or yogurt, think about adding cruciferous vegetables as some fiber boosters. Eggs are often paired with bagels or toast. However, there's only 1 gram of fiber in a regular bagel and white bread, Zuckerbrot said. "But because fiber is having a moment, there are so many brands now making high-fiber alternatives," she pointed out. Traditional whole wheat bread has 5 grams of fiber, Zuckerbrot said. She also showed an example of a bagel that contained 34 grams of fiber. "You're going to meet your entire fiber needs with just one food," she said. Next time you're thinking about breakfast, don't forget the fiber: That's the overall message. "These are very inexpensive, readily available solutions to help people get more fiber in their diet," Zuckerbrot said.
