Latest news with #dieticians
Forbes
17-06-2025
- Health
- Forbes
5 Harmful Foods To Avoid For Better Health & Weight Loss
When people decide it's time to eat healthier to lose weight or manage a health condition, they ask the same question: What should I eat? Answers typically come in the form of which diet to follow: keto, paleo, plant-based, Mediterranean or something else. But here's a better question and one that may lead to bigger, longer-lasting change: What harmful foods should I not eat? We've lost sight of a deceptively simple truth. Most health improvements from dietary change don't come from adding so-called superfoods. They come from removing the foods that are actively hurting our health. There may be individual reasons to follow a specific diet — food sensitivities, religious or cultural preferences or a physician's guidance. But for most, focusing on what not to eat may be the most impactful and sustainable diet of all. The modern American diet is dominated by ultra-processed, calorie-dense nutrient-poor foods. More than 60% of the average American's calories come from ultra-processed products. Think packaged snacks, sugary drinks, frozen meals, fast food and refined carbohydrates. These foods are actively harmful to health. Study after study links diets high in ultra-processed foods to obesity, heart disease, type 2 diabetes, cancer, and early death. In one randomized trial, just two weeks on an ultra-processed diet led to significant weight gain and increases in hunger hormones — even when calories and macronutrients (e.g. proteins, carbohydrates and fats) were matched. Ultra-processed foods don't just make us sick, they're designed to override satiety signals, encouraging us to eat way more than we need. People often begin a diet by trying to add in healthier foods: a protein shake, oatmeal with blueberries or a salad at lunch. That's great — unless it's followed by a soda and a bag of chips later. Here's what works better: subtraction first. Cutting out refined sugar, white flour, ultra-processed snacks and heavily refined seed oils creates space for healthier choices to naturally take their place. People often report feeling better, craving less and even losing weight without counting calories. Just by cutting out the junk food. Think of it as nutritional minimalism: instead of obsessing over what to eat, ask what you can do without. This gives you flexibility. You can eat Mediterranean on Monday, Asian on Tuesday and plant-based on Wednesday. As long as the foods are whole and minimally processed, you're moving in the right direction. Yes, calories matter. But where they come from matters more. Two-hundred calories from salmon and broccoli is not the same as 200 calories from soda and cookies. The former fuels satiety, muscle repair and leads to stable blood sugar levels. The latter triggers glucose spikes, inflammation and rebound hunger. The real issue isn't just overeating — it's over-consuming 'bad' calories. When you remove the foods that spike insulin, disrupt hormones and hijack appetite regulation, you naturally eat fewer total calories because your body self-regulates more effectively. No matter the diet philosophy, there's surprising consensus among experts about what to avoid. Here are the top offenders: Removing these — even partially — can improve energy, sleep, mood and hunger. Unlike restrictive diets, this lets you eat in any style that works for you — as long as you're cutting out the worst offenders. Most diets fail not because people don't know what to eat, but because they're too complicated or rigid. A subtraction-first approach is simpler and more sustainable. You don't have to adopt a 'perfect' diet overnight. Start with a single rule: no sugary drinks. Or avoid any product with more than five ingredients. These changes add up —gradually shifting habits often without requiring calorie tracking, apps or special meal plans. This is also empowering. You're not relying on a meal delivery service or overpriced powders. You're simply removing low value and harmful foods. There's a hidden psychological advantage too. When you focus on what not to eat, you reduce decision fatigue. Saying 'I don't drink soda' or 'I don't eat fast food' provides a mental shortcut. These are called identity-based habits — and research shows they're more durable than external rules, according to Atomic Habits author James Clear. Yet taken to an extreme, this mindset can be problematic. It's not about cutting everything. It's about avoiding the foods most linked to fatigue, cravings and disease—not creating anxieties. Importantly, it's not about perfection. A diet that's 90% clean is dramatically better than one that's 50%. Even halving your (or your kids') intake of ultra-processed food can yield meaningful results. This 'cut the junk' strategy is increasingly backed by science. A 2024 BMJ study linked high ultra-processed food intake to higher risk of death from all causes. Yet many diet plans still push complex and unsustainable approaches: 'Eat these 12 superfoods" or 'Only eat high-fat, high-protein, low carbohydrate foods.' Sometimes the best advice is the simples: Eat real food; cut out the harmful foods; and let your body do the rest.
Health Line
16-06-2025
- Health
- Health Line
Correct Way to Carb Load and Common Mistakes
Carb loading involves adjusting your diet and exercise levels for 1 to 3 days to boost the amount of carbs stored in your body. It may improve exercise performance, but it's not necessary for all types of activities. Carbohydrates are one of your body's primary fuel sources. In the body, carbs are stored as glycogen, which is mostly found in the liver and muscles. During moderate to high intensity workouts, your body uses these glycogen stores as its primary energy source. However, your body can only store so much glycogen at once, and the stores become depleted throughout exercise as the energy is used to fuel it. Carb loading is a nutritional strategy for increasing your body's glycogen stores above the normal amount. It involves eating more carbs than usual and decreasing exercise for several days. It may be beneficial for periods of high intensity exercise that last longer than 60 minutes, but for shorter bouts of exercise or less intense activities, carb loading may not be beneficial. Keep reading to learn more about how carb loading works, different strategies, common mistakes, and the types of foods you should eat. How does carb loading work? Carb loading involves increasing the ratio of carbs and glycogen stores in your body for 1 to 3 days prior to a long or high intensity event that's likely to deplete your glycogen stores. This may involve increasing the number of carbs you consume and lowering the amount of exercise you perform. In general, experts recommend consuming around 10 grams (g) per kilogram (kg) of body weight (4.5 g per pound) of carbohydrates per day. So, if you weigh 70 kg (154 pounds), that equals 700 g of carbs per day. Some experts previously used a percentage ratio, where 60% to 70% of the total calories were from carbohydrates. But this is no longer used, as caloric strategies range widely from person to person. It's important to note that while you may increase the amount of carbs in your diet, you're not increasing the total amount of calories. When you increase the number of carbs, you will decrease proteins and fats, too. Who can benefit from carb loading? Experts suggest that carb loading may primarily improve performance for certain types and durations of exercise. Specifically, it may be appropriate for exercise that leads to large decreases in the amount of glycogen in your muscles. This may include high intensity endurance activities like cycling, running, or sports like soccer. In these types of exercise, fatigue can occur when glycogen levels get too low. But research suggests that carb loading may help prolong energy stores, which means you can have energy for longer periods and delay fatigue. An older 1997 study found that carb loading improved performance by 2% to 3% for exercise lasting more than 90 minutes. Carb loading may be beneficial for longer periods of high intensity exercise. But it's unlikely to be effective for shorter durations of exercise or lower intensity exercises, such as weight training. This is because fat is the primary fuel source for these types of workouts. Carb loading strategies There are several different types of carb loading, but all strategies involve increasing the number of carbs you eat and temporarily decreasing the amount you exercise. Here are the two most common protocols: Classic 6-day The classic 6-day carb load strategy was first developed in the 1960s. It's designed to completely deplete glycogen stores during the first 3 days, then eat high amounts of carbs over the next 3 days to saturate the stores. Days 1 to 3: A low carb diet, where 5% to 15% or 100 g of your calories come from carbs, is combined with high intensity exercise. Days 4 to 6: A high carb diet, where more than 70% or 500 g of daily calories come from carbs, is combined with low intensity exercise. Although experts once believed the initial 'depletion' phase helped the body produce more glycogen once carbs were eaten again, research from 2017 shows it may not be necessary. Classic 2- to 3-day Healthcare professionals now recommend a carb loading phase of 36 to 48 hours before the high intensity event. The number of carbs this typically involves consuming is 10 to 12 g per kg (4.5 to 5.5 g per pound) of body weight. Some people also consume a low residue diet for 3 days before the high intensity event to help limit possible gastrointestinal symptoms. This diet limits high fiber foods that may be hard to digest and leave 'residue' in your digestive tract after early digestion stages. The most common mistakes and how to prevent them Before you start a carb loading program, there are several common mistakes you should be aware of. Carb loading when you don't need to Research suggests that carb loading may be beneficial for people getting ready to perform a high intensity activity that lasts longer than 60 minutes, such as a running or cycling race. When it comes to shorter durations and intensities of exercise, carb loading may not provide any benefits. For instance, a 2022 review found that carb loading is most likely not beneficial for weight lifting, unless lifting at high volumes. This means performing more than 10 sets per muscle group in one session. Carb loading when you don't need to may also lead to consuming more calories than your body needs. Consider the type of activity you're doing and whether carb loading may be beneficial. If you're unsure, speak with a registered dietitian, athletic coach, or healthcare professional. They can help you decide the pros and cons of carb loading for you. Eating the wrong amount of carbs Not getting enough carbs during an intended carb loading phase may affect your performance on the event day, while eating too many carbs may lead to eating too many calories, unintended weight gain, or a change in your diet. To determine how many carbs to eat during a carb loading phase, start by calculating your daily carb intake by recording all the food you eat for several days using a food-tracking app or the nutrition labels on your food. Then you can divide the grams of carbs you eat each day by your weight to compare your current intake to carb loading recommendations. For example, if you weigh 70 kg (154 pounds) and you normally eat 300 g of carbs per day, then you're consuming 4.2 g per kg (1.9 g per pound) of carbs per day. Experts recommend eating around 10 g of carbs per kg (4.5 g per pound) of body weight per day during a carb loading phase. Based on these recommendations, you would need to eat more than double the amount of carbs you would normally. Eating too much fat Fat is an important macronutrient in a balanced diet. While more research is needed to understand the role of fat in carb loading, it may be beneficial to limit the amount you eat to avoid eating too many calories and feeling sluggish. That said, a 2022 study found that eating a high fat meal after a carb loading phase 3.5 hours before the planned event may actually help improve glycogen stores during the event. A registered dietitian could help you determine how much fat you should eat during your carb loading phase. Eating too much fiber Some people report that eating high fiber foods during a carb loading phase may increase the risk of experiencing gastrointestinal symptoms like stomach discomfort, bloating, and water retention during the sporting event. Carb loading is a unique time when it may be better to choose refined grains like white bread or pasta over whole wheat. Exercising too much Lastly, failing to decrease or 'taper' the amount of exercise you perform during carb loading could limit the extent to which your glycogen stores increase during your high carb diet. A personal trainer or registered dietitian could help you determine the best type, duration, and intensity of exercise to perform during a carb loading phase. To get the recommended amount of carbs, you should focus on foods that are high in carbs, low in fat, and don't have too much fiber. The table below highlights some foods to consider eating and limiting during your carb loading phase: Foods to eat Foods to limit • low fiber cereals • 100% fruit juice • white noodles with marinara sauce • white bread • fruit jelly • white rice • fruit smoothies • skinned white potatoes • applesauce • pretzels • bananas • oranges • watermelon • white flour, used in cooking • sherbet or popsicles • sports drinks • low fat energy bars • creamy sauces • muffins • chips • cookies • pizza • brownies • ice cream • pastries • french fries • donuts • high fiber energy bars • beans • lentils • split peas • whole wheat products • bran flakes • oatmeal • raspberries • artichoke • green peas • chickpeas • chia seeds • broccoli It's important to continue eating protein and healthy fats to help support your muscles. Try to focus on lean protein sources, such as fish, lean cuts of meat or poultry, and low fat dairy. What's more, eat foods you enjoy and that are familiar to you. The bottom line Carb loading is a nutrition strategy to help increase the glycogen stores in your body, which can lead to increased athletic performance during high intensity exercise that lasts longer than 60 minutes. A carb loading phase usually lasts 1 to 3 days and involves eating around 10 g of carbs per kg (4.5 g per pound) of body weight daily. This strategy may not be useful for you if you are recreationally active but not an athlete or competitor in long-duration events.
The Independent
16-06-2025
- Health
- The Independent
The little-known health benefit of eating more fruit
A new study suggests that eating the recommended daily amount of fruit can lead to a 'meaningful change' against insomnia within just a day. The study, published in the journal Sleep Health, found that shifting from eating no fruit to having five cups a day can induce sound sleep at night. Researchers observed that those who ate more fruits and vegetables during the day had deeper, more uninterrupted sleep at night, and healthier carbohydrates like whole grains also seemed to improve sleep. The study included healthy young adults who reported their daily food consumption using an app and wore a wrist monitor to measure their sleep patterns. Experts advise that regularly eating a diet rich in complex carbohydrates, fruits, and vegetables is best for long-term sleep health, with even small dietary changes having a significant impact on sleep quality.
CNET
10-06-2025
- Health
- CNET
Vitamin E: Health Benefits, Nutritional Sources and Potential Drawbacks
Vitamin E is a nutrient commonly found in skincare products. It can help protect your skin from UV damage, so you may have noticed it on the composition label of your favorite facial sunscreen this summer. But that's not all -- you also need to get vitamin E in your diet. Getting enough vitamin E is crucial because it plays a key role in human development and functioning. The vitamin includes eight compounds, but only one of those -- alpha-tocopherol -- is used in the human body. Experts have been debating the pros and cons of vitamin E for many years. Curious about the key takeaways? We've done the research. Here are the potential benefits and drawbacks to consider before adding a vitamin E supplement to your daily routine. What is vitamin E? Vitamin E is a fat-soluble nutrient found in many foods and is important to the human body in various ways. Vitamin E, in the form of alpha-tocopherol, is a powerful antioxidant that works as a free-radical-fighting machine. While it is possible to meet daily vitamin E needs through food, oral and topical supplements are also available. However, supplements should be used cautiously, according to directions and after consulting a doctor. Adding vitamin E to your diet yulka3ice/iStock/Getty Images Nuts, seeds and vegetable oils top the list of the best sources, but vitamin E can be found in many foods. Here are some excellent and versatile food choices to boost your vitamin E. Asparagus Avocado Boiled or raw spinach Dry roasted sunflower seeds Dry roasted almonds Dry roasted hazelnuts Kiwi Mango Peanut butter Pumpkin Red bell pepper Tomato Benefits of vitamin E Vitamin E has been touted as offering many benefits to the human body. Some of those are inconclusive regarding showing true benefit in scientific studies. Here are some vitamin E benefits that have science to back them up. 1. May lower blood pressure High blood pressure (hypertension) is a major risk factor for cardiovascular disease. Some studies have shown that supplementing with vitamin E can help lower blood pressure, though the results were not as favorable for those with severe high blood pressure. Although results are mixed on the relationship between vitamin E supplementation and cardiovascular disease, a study that followed 40,000 healthy women for 10 years found that those who supplemented vitamin E had a 24% lower risk of death by a cardiac event. The results were not as positive for those at high risk or who already had heart disease. 2. Fights free radicals Vitamin E is known to battle free radicals and protect cells from their damage; fewer free radicals can mean several good things for the human body. Cellular damage due to free radicals increases the risk for various health issues like cardiovascular disease, inflammatory disease, cataracts and cancer. Antioxidants that fight free radicals, like vitamin E, also fight those chronic conditions. A bonus? Vitamin E's contribution to free radical reduction also reduces skin damage from UV exposure. Less skin damage means a more youthful glow, and who doesn't want that? Its anti-inflammatory effects also help to reduce symptoms in chronic inflammatory skin conditions like dermatitis. 3. Can improve PMS symptoms Around 80% to 90% of women experience some degree of premenstrual syndrome during their reproductive years. For some, PMS is painful and disruptive to daily life. Vitamin E may bring some respite if you are one of the 80% to 90%. Studies show that supplementing vitamin E with vitamin D may be an effective way to reduce PMS symptoms like cramping, anxiety and cravings. Getty Images/Mensent Photography/Moment Drawbacks to vitamin E supplements As with any supplement, vitamin E should be used according to instructions and with caution. Avoid too much of a good thing Being fat-soluble is not a bad thing. But too much of a good thing can quickly turn into a bad thing. Fat-soluble vitamins like vitamin E dissolve in fat, as opposed to water-soluble vitamins like vitamin C. That means that vitamin E can be stored in your body's fat tissues and liver for up to six months. Since most of our vitamin E needs can be met through food, high doses of vitamin E are rarely needed and can cause serious health conditions. You may experience side effects When taken in small doses, vitamin E rarely causes any negative side effects. However, this is not the case for everyone. Here are some side effects to watch out for: Blurred vision Diarrhea Fatigue Headache Nausea Rash Stomach cramps Weakness May cause or worsen certain health conditions Before supplementing or increasing your dietary intake of vitamin E, consider the following health conditions that could be caused or worsened by vitamin E. Prostate cancer : Though further research is limited, a trial study of 35,533 healthy men concluded that dietary supplementation with vitamin E caused a significant increase in prostate cancer. : Though further research is limited, a trial study of 35,533 healthy men concluded that dietary supplementation with vitamin E caused a significant increase in prostate cancer. Heart disease: Though there is no research to suggest vitamin E causes heart disease, some research does suggest that vitamin E may worsen the condition and increase the risk of death by heart attack or stroke. Though there is no research to suggest vitamin E causes heart disease, some research does suggest that vitamin E may worsen the condition and increase the risk of death by heart attack or stroke. Hemorrhage: High doses of vitamin E have been shown to cause bleeding and increase the risk for hemorrhagic stroke. High doses of vitamin E have been shown to cause bleeding and increase the risk for hemorrhagic stroke. Diabetes: Current information supports discouraging people with diabetes from supplementing with vitamin E. May interact with certain drugs If you are taking any prescription medications or supplements, check with your medical provider before supplementing with vitamin E. Vitamin E may counteract the effectiveness of some drugs or supplements like vitamin K, statins, niacin, blood thinners, anti-platelet drugs or even chemotherapy drugs. Can vitamin E be taken daily? For adults, the recommended daily amount of vitamin E is 15 mg. It takes only a small amount of the right foods to reach 15 mg. For example, there is 7.4 mg of vitamin E in one ounce of sunflower seeds and 7.3 mg per one ounce of almonds. Either of those will bring you to around 49% of your daily need for vitamin E. Since vitamin E is so accessible in food, and in this case, more is not better, supplementing is not often needed. However, if you're unable to get the recommended daily amount through food, you should limit your supplementation to 15 mg or less per day to achieve the full benefits of vitamin E. If you're taking any other supplements or drugs, be sure to consult with your medical provider before taking vitamin E.
New York Times
10-06-2025
- Health
- New York Times
How Much Do You Know About Fiber?
Chickpeas and cherries. Popcorn and pistachios. Sweet potatoes and sunflower seeds. All of these foods are packed with fiber, a nutrient linked with a variety of health benefits like lower blood pressure, a healthier gut, a longer life and more. But there's one problem — most people in the United States don't get enough. So, what can fiber do for your body? And how can you work more into your diet? Take this quiz to find out. 1 of 12 Let's start with the basics. What is fiber, exactly? Good bacteria for your gut A protein found in nuts and beans A group of carbohydrates that your body can't digest An energy source for your cells 2 of 12 Fiber can contribute to all of the following health benefits except … Lower inflammation throughout the body Less constipation Reduced risk of certain cancers Reversal of graying hair Reduced risk of Type 2 diabetes and heart disease 3 of 12 What percentage of people in the United States get enough fiber? 6 percent 18 percent 26 percent 68 percent 4 of 12 About how much fiber should most adults consume each day? 10 to 15 grams 15 to 25 grams 25 to 35 grams 35 to 45 grams 5 of 12 True or False: Our hunter-gatherer ancestors consumed mostly meat — and not much fiber. True False 6 of 12 Which type of fiber is more helpful for lowering cholesterol and stabilizing blood sugar? Insoluble fiber Soluble fiber 7 of 12 It's time for breakfast and you're having yogurt. Which topping offers the most fiber? A half-cup of strawberries A half-cup of blueberries An ounce of walnuts A tablespoon of chia seeds 8 of 12 You're browsing the cereal aisle at the grocery store. Which of the following contains the most fiber? Cheerios Cracklin' Oat Bran Wheat Chex Frosted Mini-Wheats 9 of 12 It's midafternoon and your stomach is grumbling. Which snack contains the most fiber per serving? Apple slices with peanut butter Carrots with hummus Almonds Popcorn 10 of 12 You want a cold, sweet and filling drink to sip at your desk. Which offers the most fiber? A bottle of cold-pressed greens juice A glass of fresh-squeezed orange juice with pulp A smoothie made with blended mango and berries None of the above. Blending or juicing fruits and vegetables destroys their fiber. 11 of 12 You're heading to an event after work and want to pick up something quick. Which meal typically supplies the most fiber? A Greek salad with Romaine lettuce, grilled chicken, tomatoes, feta, cucumbers, red onions and olives A slice of pizza with spinach, onions, mushrooms, tomatoes and olives A wild rice bowl with chicken, sweet potatoes, apples and kale Tacos with black beans, lettuce, avocado, salsa and cheese on flour tortillas 12 of 12 True or False: Fiber from supplements is just as good for you as fiber from food. True False We hope you learned a little something about fiber from our quiz. If the idea of consuming 25 to 35 grams of fiber per day is daunting, we get it! But the various health benefits make it a goal worth striving for. Look for ways to gradually add fiber-rich foods to your meals and snacks: Sprinkle seeds and berries onto your yogurt, choose whole grains instead of refined ones, snack on fresh fruits and vegetables and add beans to your meals. Your body — including your gut microbes — will thank you. Reset
