Latest news with #KeriGans
Yahoo
15-07-2025
- Health
- Yahoo
The Number-1 Sign You Have a Vitamin B2 Deficiency
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."It's hard to go a day without someone on social media declaring that you're probably deficient in a vitamin and need to take a supplement. While it's easy to get immune to concerns about nutrient deficiencies, as a result, these do happen. One to have on your radar is signs of a vitamin B2 deficiency. Also known as riboflavin, vitamin B2 deficiency isn't overly common in the U.S. However, having an underlying thyroid issue, being a vegetarian or vegan, and being pregnant or breastfeeding may raise your risk of being deficient in riboflavin, according to the National Institutes of Health (NIH). Meet the experts: Ife J. Rodney, M.D., is a dermatologist and founding director of Eternal Dermatology + Aesthetics; Christine Greves, M.D., is an ob/gyn at the Winnie Palmer Hospital for Women and Babies in Orlando, Fla; Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy; Jessica Cording, R.D., author of The Little Book of Game-Changers; and Keri Gans, R.D.N., dietitian and host of The Keri Report podcast Vitamin B2 plays a role in a range of processes in the body, including your energy levels and metabolism, per the U.S. National Library of Medicine. It's also crucial for normal cell growth and function. The recommended daily allowance of riboflavin is 1.1 milligrams for most adult women (that jumps to 1.4 milligrams and 1.6 milligrams when you're pregnant and breastfeeding, respectively), and 1.3 milligrams for most adult men. Unfortunately, if you're consistently falling short of that amount, you may end up dealing with uncomfortable symptoms. Vitamin B2 isn't a nutrient most people are familiar with, and it's fair to be unclear on what the signs of a riboflavin deficiency actually are. Here's what you need to know. Some symptoms of low vitamin B2 overlap with a slew of underlying health conditions, making it tricky to say for sure if you're dealing with a vitamin B2 deficiency or something else. But if you notice one or several of these at once, it's worth consulting a healthcare professional for a deeper dive into your health. The cause of fatigue is an admittedly tough thing to pin down. Have you been working out too hard? Are you getting enough iron? Is your sleep off? Or is it your vitamin B2 levels? You can develop anemia, a condition where your body doesn't have enough healthy red blood cells, when you have too-low levels of riboflavin over a longer period of time, according to the NIH. Among other things, that can make you feel weak and fatigued. But there's another reason why a lack of riboflavin can make you feel tired, according to Keri Gans, R.D.N., dietitian and host of The Keri Report podcast. 'Riboflavin helps your body convert carbohydrates into fuel and plays a big role in how your cells produce energy,' she says. 'Fatigue can happen when that process breaks down.' Again, this may be due to something else, including not taking in enough liquids regularly. But cracked lips may also be a sign of low B2, according to Ife J. Rodney, M.D., a dermatologist and founding director of Eternal Dermatology + Aesthetics. 'Riboflavin helps with moisture retention,' she says. If you're low in the nutrient, your lips' natural moisture can suffer as a result, leading to cracking and even bleeding. This is a more unique symptom of riboflavin deficiency, leading to lesions at the corners of your mouth. 'You may get scaling or cracking in the corners of the mouth,' Dr. Rodney says. (This may even show up in the corners of your mouth and ears, she adds.) Scaly patches can be a symptom of several skin conditions, but they may also be due to a lack of B2. 'Riboflavin helps with tissue repair and cell turnover,' Dr. Rodney explains. 'Any time you have issues with tissue repair or cell turnover, that's when you get cracking or scaling.' These scaly patches will often look red or discolored from your usual skin color, she says. Riboflavin deficiency may cause swelling in your mouth and throat, making it feel like you have a sore throat, according to the NIH. 'Since riboflavin is also crucial for overall cell function, low levels can affect fast-healing areas like the skin and mouth, leading to symptoms like a sore throat,' Gans says. That cell turnover that can impact the health of your lips and skin may also affect your hair, Dr. Rodney says. When you don't have enough riboflavin, it can impact the production of collagen, a type of protein that supports hair follicle (and skin) health. Fertility is incredibly complicated, and it's hard to say that adding more B2 to your diet will magically help you conceive. But not having enough riboflavin can interfere with several areas of reproduction, including the development of sperm and eggs, and ovulation, along with early development of the embryo, says Christine Greves, M.D., an ob/gyn at the Winnie Palmer Hospital for Women and Babies in Orlando, Fla. (Worth noting: Many prenatal vitamins contain riboflavin.) Still, this isn't usually a go-to solution for doctors when you're struggling to conceive. 'I don't ask someone when they're trying to get pregnant if they're taking riboflavin,' Dr. Greves says. 'But I do say that you should be having well-balanced meals.' Ultimately, if you suspect you might have a vitamin B2 deficiency, it's important to see a healthcare provider for a proper evaluation. 'A blood test is the gold standard,' says Jessica Cording, R.D., author of The Little Book of Game-Changers. 'This will give you information on how deficient you may be.' You and your healthcare provider can make decisions on next steps from there. There are a few food sources of vitamin B2 to consider adding to your diet. According to the NIH, some of the biggest ones include: Beef liver, 3 ounces, 2.9 milligrams Fortified breakfast cereals, 1 serving, 1.3 milligrams Oats, 1 cup, 1.1 milligrams Plain yogurt, 1 cup, 0.6 milligrams 2% milk, 1 cup, 0.5 milligrams B2 recommendations vary slightly by age, sex, and life phase. Most genetic adult women need 1.1 milligrams a day of riboflavin, according to the NIH. However, those who are pregnant need 1.4 milligrams and those who are breastfeeding need 1.6 milligrams. Most genetic adult men need 1.3 milligrams daily of riboflavin, per the NIH. Adding more B2-rich foods to your diet can help, Dr. Rodney says. 'I recommend mostly focusing on your diet,' she says. If that doesn't seem to help, she says a supplement may work—just consult a healthcare provider first about the proper dosing. There are a few things that may happen when you take vitamin B2. 'Some individuals experience digestive discomfort, nausea, or bloating,' says Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy. (Taking it on an empty stomach may make this worse, he says.) Something else to consider, per Keatley: 'Excess riboflavin can turn urine bright yellow, which is harmless but sometimes alarming.' That said, you're likely to just pee out the riboflavin you don't need. 'B2 is a water-soluble vitamin, so excess amounts are typically excreted in urine,' Gans says. Overall, Cording stresses the importance of only taking a supplement under the guidance of a healthcare provider. 'It's the best way to go,' she says. Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Yahoo
08-07-2025
- Health
- Yahoo
The Shocking Truth About Eating Ultra-Processed Foods And Your Lifespan, According To A New Study
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." A new study suggests that eating lots of ultra-processed foods can increase risk of death up to 10 percent. The findings were based on more than 540,000 American adults who tracked their diets for nearly 30 years. Here's what experts want you to know about UPFs and their impact on your health. Whether you're grabbing a quick deli meat sandwich from the grocery store or sipping on a soda for an afternoon pick-me-up, there's a solid chance you'll encounter several ultra-processed foods (UPFs) as you go about your day. But while UPFs are certainly delicious and convenient, research consistently suggests that consuming a lot of these foods in your diet isn't great for your health. In fact, a new study hammers that finding home. The findings suggest that having a diet that's heavy in UPFs could actually shorten your lifespan. These foods make up about 70 percent of our food supply, making it very tricky to avoid them entirely. But the study's findings definitely provide a little extra motivation if you're looking to cut back and find. Here's everything to know about the new data and what it could mean for you. Meet the experts: Jessica Cording, RD, CDN, is author of The Little Book of Game-Changers; Keri Gans, RDN, is author of The Small Change Diet For the study, which was published in the journal Nature Medicine, researchers followed more than 540,000 American adults between the ages of 50 and 71, and tracked their diets for nearly 30 years. More than half of the people in the study, which started in the mid-1990s, have since died. The researchers looked at the death rates of people who ate the most UPFs and those who ate the least, and also drilled down on the types of UPFs they ate. The researchers discovered that having a diet heavy in UPFs was linked to a higher risk of developing type 2 diabetes, heart disease, and colorectal cancer, along with about a 10 percent higher risk of early death. Processed meat (think: deli meat and hot dogs) was linked to an 11 percent increase in type 2 diabetes risk and a 7 percent higher risk of developing colorectal cancer. Sugar-sweetened beverages like sodas led to an 8 percent higher risk of type 2 diabetes and a 2 percent higher risk of heart disease. The researchers stressed that more research is needed, but say the findings only add to the growing recommendations that people cut back on their ultra-processed food intake. The level of processing that food undergoes before it ends up on our table is classified by a system known as the NOVA scale. This breaks foods into four categories, explains Jessica Cording, RD, CDN, author of The Little Book of Game-Changers: Unprocessed and minimally processed foods: Foods that fall into this group are in their natural state or barely altered, Cording says. That includes things like strawberries, avocados, and milk. Processed culinary ingredients: Foods in this camp are minimally processed through steps like pressing, refining, grinding, or milling. Almond flour and olive oil are processed culinary ingredients, Cording explains. Processed foods: Foods that are considered processed have been changed from their natural state and often contain salt, oil, and sugar. That includes some cheeses and canned fish, per Cording. Ultra-processed foods: These foods are processed, but take it another step by also including ingredients like artificial colors and flavors, along with preservatives for shelf stability, and ingredients to preserve texture. Packaged foods usually fall into this group. There are several things that could be at play here. For starters, UPFs are linked with a higher risk of developing serious health issues like heart disease and colorectal cancer, and having those conditions raises your risk of early death. It's likely related to inflammation, says Keri Gans, RDN, author of The Small Change Diet. 'Diets rich in ultra-processed foods may cause inflammation in the body, which over time may increase the risk of heart disease, type 2 diabetes, cancer, and other serious health issues that can reduce your lifespan,' she says. There are a few reasons why these foods aren't great for your heart. 'Ultra-processed foods are often high in added sugars, saturated fats, and sodium, which may increase blood pressure, LDL ('bad') cholesterol, and inflammation, all key risk factors for heart disease,' Gans says. But eating a lot of UPFs also means that you're likely crowding out healthier choices, Cording points out. 'If someone is eating a lot of ultra-processed foods that don't offer much in the way of important vitamins and minerals, and over-consuming sugar, preservatives, and empty calories, it can set someone up for adverse health issues,' she says. This food category is quite broad and includes things like bars and protein powders, along with stuff people typically think of, like hot dogs and sodas. While dietitians stress that whole foods are best, Cording says you don't need to freak if you grab the odd bar to tide you over until dinner. 'It's really the overall diet pattern that matters,' she says. Still, if you'd prefer to cut out or cut down on UPFs in your life, Gans recommends filling your plate with whole foods first. 'Focus on eating more whole foods, such as fruits, vegetables, whole grains, legumes, nuts, and lean proteins, which naturally leave less room for ultra-processed ones,' she says. Reading ingredients lists is also helpful, Gans adds. 'Look for lengthy lists that include added sugars, saturated fats, and excessive sodium,' she suggests. The experts also know that it's difficult to be perfect here. 'You don't have to cut everything out, but being mindful helps,' she says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
26-06-2025
- Health
- Yahoo
Is Fiber the New Protein?
It was hard to go on social media last year without yet another reminder that you need to eat more protein. Even snack foods now come with 'added protein,' making it clear that this a nutrient you need in your life. But while protein is, and always has been, a crucial part of health, there's another macronutrient of the moment that's stealing the spotlight: fiber. While protein is important for muscle growth and repair, fiber is a must-have for digestive health, gut microbiome balance and overall well-being—all of which is especially crucial in midlife. Some research even suggests that the ratio of protein to fiber in your diet may have more of an impact on the gut microbiome than fiber, alone, suggesting you don't need to choose sides. More from Flow Space 6 Expert Recommended Steps to Take Before the FDA Cracks Down on GLP-1 Drugs Fiber has always been a recommended macronutrient for good health, it's just that the hype around it has changed. Here's what's behind the buzz surrounding fiber, plus why experts are all about it. Dietary fiber is a type of carbohydrate that comes from plants, according to the U.S. National Library of Medicine. It adds bulk to your diet and makes you feel fuller, faster, explains Keri Gans, RDN, a dietitian and host of The Keri Report podcast. There are two types of dietary fibers: soluble fiber, which mixes with water to create a gel that slows digestion per the U.S. National Library of Medicine. Insoluble fibers add bulk to help food and waste pass through your gut more easily. Fiber 'plays a key role in overall gut health,' Gans says. 'Soluble fiber may also help to lower cholesterol levels, contributing to heart health,' she adds. Unfortunately, most Americans don't get enough fiber in their diet; research suggests that just 5% of people consume the recommended amount daily. It's not entirely clear why fiber seems to be replacing protein as the go-to macronutrient, but there are some theories. 'Many people are becoming more aware of nutrition overall,' says Dr. Mir Ali, medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California. There's also been a big focus in the healthcare community on the importance of good nutrition, says Dr. Sherry Ross, an OB-GYN and women's health expert at Providence Saint John's Health Center in Santa Monica, California. 'Health and medical experts are focusing on disease prevention through healthy lifestyle habits, starting with dietary choices,' she says. 'Shining a spotlight on fiber should be included on the menu, given its benefits for long-term health.' Gans says that fiber is 'definitely gaining attention' lately. 'More people are recognizing its role in supporting gut health, promoting regularity and aiding weight management, making it a key player in overall wellness,' she says. Given all the attention on protein right now—not to mention, research suggesting that a good balance of fiber and protein leads to better gut health—it only seems natural that fiber would get its time in the spotlight, too. 'Both protein and fiber are important for good health,' Ali stresses. There's a lot to love about fiber. 'Fiber may support weight management, lower the risk of heart disease and promote regularity, all of which are particularly significant during midlife when hormonal changes can affect digestion and overall health,' Gans says. One study published last year in the journal Frontiers in Nutrition also linked a high-fiber diet to bigger weight loss gains compared to people who had less of the macronutrient. Fiber may even lower the risk of chronic diseases like diabetes, as well as the risk of developing colon cancer, Ali says. Because fiber comes in plant foods, you're also getting plenty of other health-promoting nutrients when you eat fiber-rich foods, Ali points out. The current Dietary Guidelines for Americans suggest that people should aim to have 14 grams of fiber per every 1,000 calories of food. So, if you follow a 2,000-calorie diet, it's a good idea to aim for 28 grams of fiber. However, most experts suggest trying to get 25 to 30 grams of fiber per day. While most Americans fall short on those recommendations, there are plenty of opportunities to get more fiber in your life. The Dietary Guidelines flag these as some of the biggest potential sources: Ready-to-eat high-fiber cereal, 1/2 cup (14 grams of fiber) Lima beans, 1 cup (13.2 grams) Small white beans, 1/2 cup (9.3 grams) Brussels sprouts, 1 cup (6.4 grams) Popcorn, 3 cups (5.8 grams) Broccoli, 1 cup (5.2 grams) As for that protein-to-fiber ratio, it's still being explored. 'There is no ideal ratio that applies to everyone. Everyone is different,' Ali says. However, he says that the protein-to-fiber ratio is generally two to one. Meaning, you should aim to have double the amount of protein that you take in for fiber. 'If you exercise regularly or are under- or overweight, the amount may vary,' Ross says. If you're concerned about your fiber intake or want to do your best to make sure you're getting in enough protein and fiber, she recommends checking in with a dietitian. But, again, you don't need to choose sides here. 'Ultimately, choosing meals and snacks that contain both protein and fiber can help with satiety, blood sugar control and sustained energy,' Gans says. Basically, don't sleep on fiber—or protein.
Yahoo
11-06-2025
- Health
- Yahoo
Science Just Linked These Popular Fruits To Boosted Longevity In Women
A new study found that consuming foods rich in flavanoids can help women age better. Over 24 years, researchers found that women who consumed a diet rich in flavanoids had a lower risk of frailty, impaired physical function, and poor mental health. Here's what else you should know about this essential chemical compound. There's no magic pill that will skyrocket you to peak longevity, but recent research has uncovered a slew of factors that can help women age in the healthiest way possible. And they're surprisingly simple (and don't involve crazy injections!). Yep, there's one more healthy aging hack to add to the list, and it's a delicious one: Eat more berries. New research suggests that loading up on foods that contain flavonoids (like berries) is linked with a slew of factors associated with healthy aging. Of course, throwing some strawberries on top of your morning granola once in a while won't *guarantee* you'll be a healthy ager, but it can help. And it's an easy enough thing to incorporate into your lifestyle. Plus, you might already be regularly tossing back flavonoid-rich foods in which case, keep going! With that in mind, here's what scientists uncovered about flavonoids and healthy aging, plus how to put the findings to work for you. Meet the experts: Keri Gans, RDN, dietitian and host of The Keri Report podcast; Scott Keatley, RD, co-founder of Keatley Medical Nutrition Therapy The study, which was published in The American Journal of Clinical Nutrition, analyzed data on diet, lifestyle habits, and health from 62,743 women and 23,687 men collected over 24 years from two long-term studies (the Nurses' Health Study and Health Professionals Follow-Up Study). The researchers discovered that women who consumed the highest intakes of flavonoids—equivalent to three servings of berries a day or more—had a 15 percent lower risk of frailty, 12 percent lower risk of impaired physical function, and 12 percent lower risk of poor mental health at the end of the study period compared to those who consumed the least amount of flavonoids. (The link wasn't as strong for men, although they still seemed to get a mental health boost.) Overall, the researchers concluded that 'incorporating flavonoid-rich foods in the diet may be a simple strategy to support healthy aging.' Basically, they're a natural chemical compound. 'Flavonoids are a class of natural compounds found in fruits, vegetables, tea, and cocoa,' says Scott Keatley, RD, co-founder of Keatley Medical Nutrition Therapy. These compounds have antioxidant properties, points out Keri Gans, RDN, dietitian and host of The Keri Report podcast. 'They help protect our cells from free radicals that may cause damage to our body and contribute to inflammation,' she explains. The researchers didn't uncover exactly why flavonoid-rich foods are linked to healthy aging, but here are a few theories from experts. 'Research suggests flavonoids may support brain health, heart health, and overall cellular function—all important pieces of staying healthy as we get older,' Gans says. Also, flavonoids are known to tamp down on inflammation in the body, and inflammation is linked to a higher risk of developing a slew of serious health conditions that can interfere with your ability to age in a healthy way, Gans points out. Flavonoids are also found in plant foods, and eating a diet rich in plants has already been linked with longevity. But there may be another elements of flavonoid-rich foods that could explain this link that we just don't yet understand or recognize. As the researchers put it: 'It is possible that our findings might be due to other constituents found in the foods that contribute most to flavonoid intake." While berries are rich in flavonoids, Gans notes that you can also get this compound from a range of plant-based foods, including: Apples Citrus fruits Onions Red cabbage Grapes Soybeans Dark chocolate Red wine Tea If you want the best flavonoid bang for your buck, Gans recommends reaching for berries (which makes sense why the study points these out). 'Berries, especially blueberries and blackberries, are among the richest sources,' she says. Still, Gans stresses that it's good to mix things up in your diet, so you don't have to pick one type of flavanoid-rich food and stick with it. 'The goal is to include a variety of flavonoid-rich foods throughout the week to get the most benefit,' she says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
22-05-2025
- Health
- Yahoo
This Common Food Was Just Linked to Heart Disease, Parkinson's
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Two new studies on ultra-processed foods link them to a higher risk of developing heart disease and Parkinson's disease. Ultra-processed foods make up around 70 percent of America's food supply, so they're hard to eliminate entirely. Eating too much could impact your heart and brain health by increasing inflammation, oxidative stress, and insulin resistance. If you haven't stayed up-to-date on health news lately, here's a quick headline for you: Ultra-processed foods aren't so great for your health. In fact, studies have linked them to a slew of health issues, including diabetes and cancer risk, and having a lot of ultra-processed foods in your diet can even potentially make you age faster. But up to 70 percent of the food supply in America is made up of these products, making them tough to entirely avoid. Still, it's never a bad idea to take a step back to assess what you're eating on a daily basis, especially when we're still learning about how ultra-processed foods could affect us. Case in point: Two recent studies have found an association between eating ultra-processed foods and a higher risk of developing heart disease and Parkinson's disease. Given how life-altering each of these conditions can be, it's understandable to have concerns. Here's what dietitians and doctors want you to keep in mind. Meet the experts: Keri Gans, RDN, CDN, nutrition consultant and host of The Keri Report; Jessica Cording, RD, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety; Sonya Angelone, RD, a nutritionist and registered dietitian based in San Francisco, California; Cheng-Han Chen, MD, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA; Daniel Truong, MD, neurologist and medical director of the Truong Neuroscience Institute at MemorialCare Orange Coast Medical Center in Fountain Valley, CA. The heart disease study isn't published yet, but it was presented at the American College of Cardiology's annual meeting in May. The scientific review analyzed data from 8,286,940 adults across 41 studies that looked at the link between ultra-processed foods and health issues. The researchers found a link between ultra-processed foods and high blood pressure, cardiovascular events (like a heart attack), cancer, digestive diseases, and dying from any cause. Each extra 100 grams (3.5 ounces) a day of ultra-processed foods was linked with a 14.5 percent higher risk of high blood pressure, 5.9 percent increased risk of cardiovascular events, 1.2 percent increased risk of cancer, 19.5 percent higher risk of digestive diseases and 2.6 percent higher risk of dying from any cause, according to the findings. There was also a link between eating ultra-processed foods and an increased risk of obesity, diabetes, and depression or anxiety. 'Reducing ultra-processed foods intake, even modestly, may offer measurable health benefits,' study co-author Xiao Liu, MD, a cardiologist at Sun Yat-sen Memorial Hospital of Sun Yat-sen University in Guangzhou, China, said in a statement. This study was published in the journal Neurology and analyzed data from nearly 43,000 people with an average age of 48 who didn't have Parkinson's disease at the start of the study. The participants were followed for 26 years, during which time they completed regular medical exams, filled out food diaries, and answered health questionnaires. The researchers divided the participants into five groups based on how much ultra-processed foods they ate per day. They discovered that people who ate 11 or more servings of ultra-processed foods a day had a 2.5 times higher risk of having three or more early signs of Parkinson's disease than those who had less than three servings a day. (Those early signs included things like rapid eye movement sleep behavior disorder, constipation, depressive symptoms, body pain, impaired color vision, excessive daytime sleepiness, and a reduced ability to smell.) It's important to point out that what the researchers counted as a "serving" can really add up. Like, one tablespoon of ketchup is a serving, and so is an ounce of potato chips. While the study didn't find that ultra-processed foods caused people to develop Parkinson's disease, the researchers pointed out that these early symptoms tend to come before a Parkinson's disease diagnosis. There are a few potential biological things going on here that could be resulting in this data that links ultra-processed foods with heart and brain health issues. 'It is thought that ultra-processed foods affect cardiovascular health through multiple mechanisms, including promotion of inflammation, increasing oxidative stress, and increasing insulin resistance,' explains Cheng-Han Chen, MD, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA. This can cause damage to blood vessels, create a build-up of plaque in your arteries—and raise the risk of heart attack or stroke, he explains. But despite the health risks, ultra-processed foods can be hard to resist, says Daniel Truong, MD, neurologist and medical director of the Truong Neuroscience Institute at MemorialCare Orange Coast Medical Center in Fountain Valley, CA. They 'rapidly stimulate the brain's reward system, similar to addictive substances like nicotine and alcohol,' per Dr. Truong. As a result, you may end up eating a lot of these foods, raising the risk of health issues in the process. A big potential issue with ultra-processed foods is that they tend to crowd out healthier options, says Jessica Cording, MS, RD, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. 'If [a person is] eating a lot of ultra-processed foods that don't offer much in the way of nutrients but contain a lot of calories, it can set them up for adverse health issues,' she says. Plus, these foods have been associated with higher risk of cancer, digestive problems, depression, anxiety, and diabetes, says Sonya Angelone, RD, a nutritionist based in San Francisco, CA. 'There is a dose-response relationship between these foods and poor health, which means the more ultra-processed foods you eat, the greater the risk for negative health,' she adds. But there's some good news: 'Reducing these foods even a little bit with less processed whole foods can provide some health improvements," says Dr. Angelone. That's why it's so crucial to focus on whole foods when building out your diet, says Keri Gans, RDN, CDN, nutrition consultant and host of The Keri Report. 'Instead of obsessing over what to cut out of our diets, we should think more about adding more plant-based foods, such as 100 percent whole grains, veggies, fruits, nuts, seeds, and legumes,' she says. Cording says there's no need to panic if you have some ultra-processed foods in your diet, given that they're almost impossible to completely avoid. But focusing on sourcing the bulk of your diet from whole foods could make a big difference in your overall health. 'Just do your best,' she says. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
