Latest news with #Palinski-Wade
USA Today
4 days ago
- Health
- USA Today
Why ginger is a lot better for your health than you may realize
There's a reason ginger has been a staple for thousands of years in both kitchens and medicine cabinets alike. It may appear like little more than a humble root, but it packs plenty of benefits that extend beyond a unique flavor profile. 'Ginger is well known for its ability to reduce nausea, but it also improves digestion and reduces inflammation, pain and can lower blood sugar,' says Kate Donelan, a registered dietitian with Stanford Health Care. While such benefits have helped ginger earn a place as one of the most scientifically backed superfoods, it's still possible to eat too much of it, and there are several adverse outcomes associated with doing so. Here's what ginger is, what it's good for and how much you'll want to actually consume. What is ginger? Ginger is a flowering plant that originated in southeast Asia but is now grown in many warm climates across the world. The root is the part of the plant most commonly eaten, which is also called the rhizome. 'Ginger is cultivated by digging up the rhizome from the soil, cleaning it, then using it fresh, dried or ground,' explains Erin Palinski-Wade, a New Jersey-based registered dietitian and author of "2-Day Diabetes Diet." Its warm, peppery flavor makes it a favorite in both sweet and savory dishes. 'As a fresh ingredient, ginger can be used in marinades or added into salads, baked goods, sauces, glazes, soup, or main dishes," explains Palinski-Wade, "but it is more commonly dried and ground and used as a spice." Ginger can also be crystallized to be used as a syrup in cocktails or sodas or turned into a chewy, candy-like treat. And for those seeking a concentrated dose, ginger supplements are also available and come in capsule, powder, oil or tincture form. Mocktails are on the rise. But are they actually better for you than alcoholic beverages? What is ginger good for? What does ginger do for the body? No matter which kind of ginger you enjoy, the spice has a long history of therapeutic uses, most of which are supported by high-quality research. One of its best-known benefits is aiding digestion. 'Ginger stimulates gastric emptying and increases the movement of food through the digestive tract, which can help relieve stomach pain and bloating,' notes Palinski-Wade. In part for these reasons, meta-analysis shows ginger being especially effective in treating nausea related to motion sickness, chemotherapy or pregnancy. Another major benefit lies in ginger's anti-inflammatory and antioxidant properties that may help prevent chronic illnesses like arthritis, heart disease and neurodegenerative diseases. These benefits are primarily due to the main bioactive compound in ginger known as gingerol, explains Palinski-Wade. Research also shows that ginger plays a role in blood sugar regulation and lowering cholesterol levels; and it can help bolster the body's defenses against viruses and bacteria – which is one reason ginger tea is a popular go-to remedy for colds and flu. Ginger also provides small but beneficial amounts of vitamin C, magnesium and potassium – all of which play key roles in immune function, muscle activity and blood pressure regulation, says Donelan. Great question: What is magnesium good for? Can I have ginger every day? Despite so many benefits, it's still best to enjoy ginger in moderation. Most adults can safely consume 3 to 4 grams of it daily, notes UCLA Health, which is about 1 to 2 teaspoons of fresh ginger. For pregnant women, the recommended maximum is closer to 1 gram per day. Consuming too much ginger "can cause acid reflux, mouth or throat discomfort or diarrhea,' says Donelan. 'And as a supplement, ginger can interact negatively with blood thinners." For such reasons, Donelan says, anyone with bleeding disorders or those taking medications for high blood pressure or diabetes "should discuss ginger use with their doctor.' Ditto for pregnant women, adds Palinski-Wade. And while allergic reactions to ginger are rare, they can occur and typically manifest as mouth irritation or skin rashes. 'So long as you're not overdoing it though," says Donelan, "ginger can be a helpful and healing addition to your diet."
New York Post
13-07-2025
- Health
- New York Post
4 common food types can make you smell bad — here's what to avoid
Topics like 'old people smell' and 'Ozempic smell' have recently circulated on social media, sparking a renewed focus on how people's bodies react to and produce scents. Many foods (and not just garlic) can impact the way someone smells — but there are ways to mitigate the effects through dietary choices, according to experts. Advertisement 'Some foods impact body odor more than others,' New Jersey-based dietitian Erin Palinski-Wade told Fox News Digital. Research shows that body odor is influenced by each person's skin bacteria and how it breaks down sweat, according to the expert. Below are some of the most common foods that can impact one's scent. Fish 6 Foods can impact the way you smell, and experts say there are dietary choices you can make to combat this. – Advertisement We're all familiar with the 'fishy' smell of seafood, but it can also change the way people smell to others. In very rare cases, the body converts a seafood byproduct called choline into a fishy-smelling compound called trimethylamine, according to Cleveland Clinic. 6 The body converts seafood byproduct choline into a fishy-smelling compound called trimethylamine. Sea Wave – This compound travels throughout the body and is released through the breath and skin. Advertisement People with this affliction, called trimethylaminuria, may also produce a fishy odor after eating other foods, including beans, broccoli, cauliflower, peanuts and soy products. 'But this incredibly rare condition affects only a few hundred individuals, and most people will be able to eat fish without concern,' states Cleveland Clinic's website. Vegetables While vegetables are widely regarded as some of the healthiest food choices, they can cause an unexpected odor for some. 6 According to Cleveland Clinic, broccoli, cabbage, cauliflower and brussels sprouts can cause body odor when they release sulfuric acid. Getty Images Advertisement Cruciferous vegetables like broccoli, cabbage, cauliflower and brussels sprouts can cause body odor when they release sulfuric acid, according to Cleveland Clinic. The scent is then intensified by sweat, breath and gas. Spices 'Some spicy foods are known to increase body odor due to their sulfur-containing compounds and specific metabolites,' Palinski-Wade told Fox News Digital. 'When they are released, they interact with skin bacteria, resulting in specific odors.' 6 'Some spicy foods are known to increase body odor due to their sulfur-containing compounds and specific metabolites,' dietitian Erin Palinski-Wade said. Angelina Zinovieva – Cleveland Clinic notes that spices like curry and cumin contain 'volatile compounds' that are absorbed by the bloodstream and released through the sweat glands, 'leading to a distinct odor.' Red meat Eating larger amounts of red meat can also impact body odor, according to Palinski-Wade. 6 Red meat's odorless proteins can mingle with skin bacteria, causing odor to intensify. Getty Images Consuming red meat can release odorless proteins through perspiration, but after they mingle with skin bacteria, their odor can intensify. Foods to improve body odor Advertisement Not all people will experience the same food-related body scents, as genetic differences impact the type and intensity of odors that may come from eating certain foods, experts noted. 6 'You may be able to improve body odor by reducing sulfur-rich foods, cutting down on red meat or excessively spicy foods, and increasing your intake of water, fruits and vegetables,' Palinski-Wade said. Peruphotoart – Making certain changes to your diet can help to reduce or prevent body odor, according to Palinski-Wade. 'You may be able to improve body odor by reducing sulfur-rich foods, cutting down on red meat or excessively spicy foods, and increasing your intake of water, fruits and vegetables,' she advised. Advertisement Foods like apples, leafy greens, yogurt and green tea may help to neutralize odor-causing compounds and support beneficial gut bacteria, which can reduce unpleasant body odors, said Palinski-Wade. Beyond diet, one of the best ways to improve overall body odor is to bathe regularly, the above source stated. Using antibacterial soap and wearing breathable fabrics can also be effective. 'Staying well-hydrated and focusing on supporting metabolic health by improving quality sleep, reducing stress and staying active can all help to improve overall body odor,' Palinski-Wade added.
USA Today
11-07-2025
- Health
- USA Today
Is cinnamon good for you? The sweet spice packs surprise benefits.
Best known as a holiday scent or as the cause of that signature swirl of your favorite sticky bun, cinnamon is an ancient spice that's more than just a cooking staple. From its unique flavor profile to its impressive list of proven health benefits, cinnamon has been prized for centuries across both culinary and medicinal traditions. But before you start sprinkling it on everything you eat, you should know that consuming too much of it can bring about not-so-sweet consequences. Here's what cinnamon is, how it can boost your health and when it's time to ease up on how much you're eating. What is cinnamon? Cinnamon comes from the inner bark of evergreen trees in the genus Cinnamomum. After the bark of these trees is peeled, "it naturally curls into rolls as it dries, which is what we know as the cinnamon stick," explains Kate Donelan, a registered dietitian with Stanford Health Care. These curled sticks are called quills, and they can be chewed on or steeped in hot water to make cinnamon tea. More commonly though, cinnamon quills are ground into powder –becoming a spice that's commonly sprinkled over foods or used in baking. "Cinnamon can be used in many dishes from savory to sweet," says Erin Palinski-Wade, a New Jersey-based registered dietitian and author of "2-Day Diabetes Diet." You'll find it in desserts and baked goods like cinnamon rolls, cookies, pies and pastries and also as a flavor enhancer atop or inside foods like oatmeal, rice pudding and French toast or beverages like apple cider, coffee, Mexican hot chocolate and mulled wines. Its flavoring is also used in a variety of candies and chewing gum. Along with enhancing taste, "adding cinnamon to a food can also extend its shelf life thanks to its natural preservative properties," says Palinski-Wade. The two main types of cinnamon include Ceylon cinnamon (often called 'true cinnamon'), and cassia cinnamon. Ceylon cinnamon is the sweeter, more delicate and more expensive version of the spice, but cassia cinnamon is more popular. Cassia cinnamon is known for being stronger in flavor and darker in color and is the type of cinnamon you usually find in grocery stores. Yes, apple cider can be good for you. But here's why you should avoid overconsumption. What is cinnamon good for? Besides making your lattes and baked goods taste delicious, cinnamon contains several key nutrients and packs some surprising health benefits. Some of its nutrients include carbohydrates for energy, fiber for digestion, protein for muscle growth and maintenance and a slew of vitamins and minerals that include calcium, iron, magnesium, potassium and vitamins A and K. The spice also has unique properties that make it "beneficial to blood sugar management by improving insulin sensitivity," says Palinski-Wade. Indeed, research shows that consuming just half a teaspoon of cinnamon daily can lead to dramatic improvements in blood sugar regulation, making it potentially helpful in preventing type 2 diabetes from developing in some people. This benefit is doubly helpful because cinnamon is also often used as a sugar substitute, meaning "it can provide sweetness and flavor without adding calories," says Donelan. And cinnamon contains antioxidants such as polyphenols "that help protect the body from oxidative stress and free radicals," explains Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition. "And some studies suggest that cinnamon may have anti-inflammatory properties as well, which can help reduce inflammation in the body," Messer adds. "Chronic inflammation is linked to various health issues, including heart disease and certain cancers." In proper amounts, cinnamon can also lower LDL ("bad") cholesterol levels, help alleviate gastrointestinal discomfort such as gas and bloating, "and there is preliminary evidence to suggest that compounds in cinnamon may also have a protective effect on the brain, potentially reducing the risk of neurodegenerative diseases like Alzheimer's," says Messer. Heads up: Nutmeg is a great fall spice. But there's such thing as too much. Can you eat cinnamon every day? At the same time, Messer says that cinnamon has some purported benefits that are not proven. 'Be wary of any exaggerated claims of cinnamon's ability to reduce belly fat or promote significant weight loss," she says. And even when cinnamon is beneficial, more doesn't mean better. 'Like most things in life, excessive intake of cinnamon can have potential adverse effects,' says Messer. Possible issues associated with consuming too much of the spice include allergic reactions (that can range from mild irritation to serious symptoms), stomach pain and potential adverse interactions with medications such as blood thinners. And while the safe upper limit for cinnamon consumption is not well-established, for most people, 'consuming a teaspoon or less of ground cinnamon per day as a seasoning or flavoring in food and beverages is unlikely to pose significant health risks," Messer says. Research from the U.S. Department of Agriculture backs this up, as it notes that consuming half a teaspoon of cinnamon daily, "is very safe and there should not be any side effects." It's also worth noting that the type of cinnamon you use matters. 'Cassia cinnamon contains a compound called coumarin,' cautions Palinski-Wade. 'And coumarin can damage the liver in high doses.' So long as such considerations are kept in mind though, small doses of the spice bring about only upsides for most people. "It's only large doses or taking cinnamon as a supplement that should be discussed with a doctor before starting," Donelan says. And don't even think about the cinnamon challenge.
Yahoo
24-03-2025
- Health
- Yahoo
9 Expert Lifestyle Hacks to Lower Blood Sugar
Balancing your blood sugar is not easy. It can involve constantly reading nutrition labels, monitoring how many carbs are in the foods you're eating, and other detail-oriented tasks. But there are some larger, less granular lifestyle hacks you can focus on that can make a difference in having lower blood sugar. We spoke to dietitians and diabetes educators to find out what lifestyle shifts they recommend. One of the simplest hacks is to stay hydrated. In fact, folks who get admitted to the hospital with high blood sugar immediately get an IV with fluids to help dilute it. Drinking enough water can help you maintain better blood sugars during times of stress and after meals, when it may be higher than usual. Getting enough high-quality sleep is associated with better blood sugars. Similarly, getting poor quality sleep or not enough has been shown to increase cortisol levels and increase blood sugar the following day. Focusing on your sleep hygiene is another hack for better balance. 'It may surprise you that one of the things that impacts blood sugar the most has nothing to do with what you eat,' notes dietitian and diabetes educator Erin Palinski-Wade, RD, CDCES. 'Poor sleep has been shown to elevate stress levels and worsen insulin resistance, making it harder to manage blood sugar. On top of that, just one poor night of sleep can alter hunger and satiety hormones, increasing appetite and cravings for simple sugars.' If you're a soda lover, but want a healthier beverage alternative, there are several options on the market. OLIPOP, a prebiotic soda, has 9 grams of fiber per can and only 2 to 5 grams of sugar, depending on the flavor (vs. 39 grams and no fiber in a can of regular cola). If you're looking for a hydrating beverage without any sugar or fiber, consider a bubbly water such as Spindrift. Related: 7 Expert-Approved Ways to Avoid a Blood Sugar Spike Typically, protein and fiber get all the love when it comes to blood sugar management, but healthy fat is just as important — and it's time to set aside the old fears we learned years ago about dietary fat and weight. Of all of the macronutrients, fat takes the longest to digest, meaning it will keep you more full and help stabilize your blood sugar by slowing down digestion and absorption. Choose heart healthy fats like salmon, avocados, and pistachios. Dates, prunes, and other dried fruit can provide natural sweetness with fiber and a lower glycemic index. This means that foods with natural sugars will not raise your levels as much as those with refined sugars. Plus, these foods have a range of health benefits like boosting bone and gut health. 'Use pureed prunes as a replacement for added sugar in baked goods,' says Palinski-Wade, who is a consultant for Sunsweet Growers. 'This simple swap preserves the sweetness and texture of the recipe while cutting added sugar, reducing overall carbohydrates, and increasing fiber.' Even just a few minutes of exercise after eating can significantly reduce blood sugar levels. When we move our muscles, our body absorbs blood sugar and puts it to use, effectively lowering the amount in the bloodstream. Exercise also increases insulin sensitivity and can help keep your blood sugar more regulated for hours or days later, depending on the activity that you do. 'My approach to balancing blood sugar focuses on adding things in, not taking things away,' says dietitian Christine Byrne. 'One fantastic hack that doesn't involve modifying your food intake is to get in about 10 minutes of physical activity after a meal. Going for a walk is a great option, but it's not the only one. Household chores like cleaning the kitchen, vacuuming, or folding clothes are also a way to get your body moving post-meal and keep your blood sugar levels more balanced.' Choosing balancing foods is the number one hack for better blood sugars after meals and snacks. Protein, fat, and fiber are the main nutrients that help stabilize blood sugar and prevent major spikes. 'To help balance blood sugars, I always start with a foundation of eating every few hours, including a combination of fiber-rich foods plus a protein,' says Taylor Aasand, MPH, RDN, CEDS. 'Some examples include an apple with peanut butter, hummus and whole grain crackers, or a protein bar made with whole grains.' Related: 5 'Healthy' Breakfast Foods That Are Spiking Your Blood Sugar Taking a fiber supplement with each meal can help slow down meal absorption and prevent a spike. 'Add 3 grams of psyllium husk with breakfast, lunch, and dinner. Take it with your meal and plenty of water, and always consult with your medical team before adding a new supplement to your regimen,' says Aasand. It's not only what you eat, but also the order in which you eat various foods can help. If you eat your protein-rich and fiber-filled foods first, the carbohydrates on your plate will be absorbed more slowly, leading to a smaller peak in blood sugar levels. 'One simple hack for better blood sugar balance is eating your vegetables first,' says Haley Bishoff, RD, LD. 'Vegetables are high in fiber, which can aid in slowing the digestion of carbohydrates, leading to a slower insulin response and less blood sugar spikes. Be sure to include vegetables, fruits, whole grains, beans, and legumes for better blood sugar balance.' Read next: 5 Ways to Control Blood Sugar That Don't Involve Food The post 9 Expert Lifestyle Hacks to Lower Blood Sugar appeared first on Clean Plates.
