Latest news with #nutrition
Yahoo
7 hours ago
- Health
- Yahoo
This Underrated Snack Might Be the Secret to Better Health, According to a New Study
This Underrated Snack Might Be the Secret to Better Health, According to a New Study originally appeared on Parade. Roughly 21 million American adults report having had a major depressive episode in a year, as reported by the National Institute of Mental Health. That's 8.3% of the population, and a pretty staggering number which doesn't account for the many people who may experience what they consider "minor" depressive episodes, which are also challenging and life-affecting. Treatment for any kind of depression, or anxiety for that matter, varies from person to person, and should always be directed by a trusted medical professional. But what if incorporating certain foods into your diet more often could help alleviate minor depression or anxiety symptoms, even just a little? Well, that's what one study set out to find out, and it honed in specifically on pistachios. Healthy Now💪 SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week 💪 In complete transparency, the study in question was supported by the American Pistachio Growers, however it was published in the Journal of Food Science and Nutrition Research, and led to some pretty interesting findings on how the nut can affect emotional health. Researchers looked at data from over 64,000 adults in the U.S. and found that people who ate pistachios had lower rates of anxiety and fewer problems with depression than those who didn't eat them. Honing in on a specific demographic, study participants ages 60 and above who ate pistachios had 16% less anxiety, and younger adults (ages 20 - 59) had fewer depression-related issues. Overall, pistachio eaters were about half as likely to have minor depression. "Pistachios are a rich source of bioactive nutrients, and our research suggests that modest consumption may play a meaningful role in supporting mental well-being," said Kristin Fulgoni, lead author and researcher at Nutrition Impact, LLC. "What we noticed is that even small amounts of pistachios—about an ounce a day—were linked to these benefits."More findings to ponder: Study participants who ate roughly two-ounches of pistachios at night for 12 weeks had more of what's considered "good" gut bacteria (including Roseburiaand Lachnospiraceae) that are known to produce a compound called butyrate. Though more research is needed, early studies suggest that butyrate may support gut and brain health. Pistachio eaters also had lower levels of other not-so-great bacteria, that have been connected to cognitive decline, poor mood state and other brain health challenges in observational studies. So is it worth adding pistachios to your diet? Well, that's up to you and your healthcare professional. But if you're already snacking on 'em, now you can certainly feel better about Underrated Snack Might Be the Secret to Better Health, According to a New Study first appeared on Parade on Jun 27, 2025 This story was originally reported by Parade on Jun 27, 2025, where it first appeared.
CNET
10 hours ago
- Health
- CNET
Do You Really Need to Eat 3 Meals a Day? We Asked an Expert Dietician
Eating three balanced meals per day is often touted as the healthiest way to maintain a healthy diet and get adequate nutrition. But if you're like me and have an unpredictable eating pattern, getting three meals in each day can be tough. I love to snack throughout the day, I don't like putting effort into cooking and I even skip meals until I'm so hangry I can barely think straight. I know that I'm not alone in struggling to make the three meals a day lifestyle work for me. According to the National Health and Nutrition Examination Survey, the proportion of people consuming three meals a day declined significantly from the 1970s to 2010 (73% to 59% in men and 75% to 63% in women). I'd venture to guess those numbers have gone down even more in the 12 years since that survey, as stress and burnout has reached a fever pitch in recent years. This made me wonder how important is it to have frequent meals? Why aren't two meals (or the popular OMAD) safe? And why is it so hard to eat three meals a day? I talked to a nutrition expert and dove into the research to find out. Here's how my own eating habits have transformed for the meals a day: An origin story Though we now take it for granted, the division of your daily diet into three meals -- breakfast, lunch and dinner -- hasn't always been the standard, and it still isn't in some places in the world. Before industrialization, as New York University food historian Amy Bentley told The Atlantic, people in the US tended to eat just two large meals, fueling their bodies for rural, outdoor labor. In ancient Rome, the custom was to eat one large meal, plus two small, light meals. In the US, our eating habits are now typically organized around our workdays or school days. But cultural norms aside, there's no scientific reason for you to eat exactly three meals every day. "The number of meals in a day itself isn't key," said Marissa Kai Miluk, a registered dietitian nutritionist who specializes in stopping binge eating. "Every person is different and there is research on all ends of the spectrum of how many times a day you 'should' be eating." Over the years, there have been studies that show benefits to eating more frequent meals, as well as studies that show the downsides of it. Some research has also found benefits to eating less frequent, bigger meals and -- you guessed it -- the downsides of it. With that said, the three-meals-a-day recommendation didn't come out of nowhere. In one sense, it all comes down to math: The average adult human requires 2,000 calories per day, and you're only awake for so many hours. "Across all peer-reviewed research and health practices, three meals a day is a general recommendation to encourage consistent, adequate energy intake," Miluk said. "Unless someone is seriously lacking in time or safe access to food, I would not recommend eating less than three meals a day, as that would require a large intake in one sitting in order to meet basic needs," she added. Best Coolers for Barbecues, Camping and More Best Coolers for Barbecues, Camping and More Click to unmute Video Player is loading. Play Video Play Skip Backward Skip Forward Next playlist item Unmute Current Time 0:00 / Duration 13:15 Loaded : 1.52% 00:00 Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 13:15 Share Fullscreen This is a modal window. Beginning of dialog window. Escape will cancel and close the window. 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Best Coolers for Barbecues, Camping and More Still, the math can change depending on your own health needs and schedule, not to mention a ton of other, less quantifiable factors -- like, in my case, a love for snacks. More important than the number of meals, Miluk said, is consistency. Skipping meals, waiting all day to eat and other inconsistent eating patterns can have a range of unintended outcomes, from increased blood pressure to high or low blood sugar. So how do you know if your eating patterns are healthy? "Experiencing frequent mood swings, hanger, erratic cravings, insatiable hunger, eating with a sense of urgency and binges are common signs that you may need to reevaluate your eating patterns and relationship with food," Miluk explained. But eating regular meals is, somehow, so much harder than it seems, at least for people like eating three meals a day is so hard Sometimes the choice to veer away from the three-meals-a-day schedule is just that -- a choice. But even if you'd love to eat a proper breakfast, lunch and dinner every day, it can be challenging. You can't always control when you get a moment to sit down and eat, or what food options are available. Mental health and stress can also affect appetite. Let's call a spade a spade: Eating is work. Preparing a meal takes physical and mental labor, in addition to time and money. Even the process of figuring out what to eat can feel like an insurmountable obstacle when you have a million other things on your mind. And that's before you account for diet culture, which makes meal times even more fraught and stressful by equating thinness to health, and health to a moral virtue. (If your goal is simply weight loss, meal timing and frequency involves a whole other type of math.) There's a lot of pressure to eat the "right" number and type of meals and cook them all ourselves, using fresh, whole ingredients. On a budget. While working and taking care of loved ones. Easier said than done. Sometimes it's more convenient to… not do all that, and just reach for a snack instead. While the number of people eating three meals a day has gone down over the past several decades, people are eating more calories overall; we're just getting more of those calories from snacks now. In some countries, it's relatively easy to access nutritious food -- and this is key -- that you don't have to cook yourself. Local foodways in Mexico and Ghana, for example, make it easy to walk down the road and get a cheap, fully prepared (and delicious) meal made with local protein and produce, or a bundle of fresh local fruit. Not so in many places in the the idea that you should cook all your meals yourself at home is a relatively recent phenomenon. In the past, only families that had space for a home kitchen and the means to hire help ate home-cooked meals every day. In cities, working-class people ate cooked food from small eateries and street vendors. Communal eating is also a treasured tradition in many cultures, both in the US and across the globe. Three meals a day isn't some magic number; it's just a benchmark to help ensure you're eating enough consistently -- and modern life in this country makes it extremely difficult. So what can you do about it? 3 tips for eating 3 meals First things first: Accept that struggling to cook three meals at home every day is not a personal failing. But you don't necessarily have to wait for sweeping society-wide changes to relieve some of the frustration. Here are some tips that helped me, and might help you, too. 1. Go back to basics As you know by now, three meals a day is not a golden rule. But if you're struggling to eat regular meals at all, Miluk told me she usually advises her clients to prioritize eating three meals a day first and foremost. "When your body doesn't trust that food will be consistently available, it goes into fight-or-flight mode," she explained. A daily meal schedule provides a "solid foundation" that allows you to rebuild trust in your body and reregulate your appetite. That's not to say it'll be smooth sailing. I'm used to skipping lunch by accident or postponing dinner for way too long, and that didn't just go away. But having a clear goal in mind was incredibly helpful. Every time I was able to successfully eat breakfast, lunch and dinner, I learned what it felt like to enjoy life with consistent energy instead of brain fog and hangriness. d3sign/Getty Images 2. Practice nonjudgment Over the years, I've tried a lot of different ways to outsmart myself and get my three meals in. But I can't truly say that I was able to succeed until I finally gave up on trying to always eat the "right" foods, the "right" way. Instead, I focused on what was realistic and convenient for me: How could I get the nutrients that I need, while taking all the barriers in my life into account? By removing any judgment about what your three meals consist of, you may be more likely to actually eat them. For me, that meant adding a meal subscription and meal shakes to my daily routine. For others, it might mean grocery delivery, help with meal prep from your community, canned or prepared foods, food trucks or cheap easy produce (like bananas). Focusing not only on health, but on ease -- even when it meant eating stuff that I felt like I "shouldn't" eat -- changed everything for me. With each day, I remind myself that I'm worth all the money and the effort that it takes to feed myself. I forgive myself for living in a culture and era that doesn't make nourishing my body easy, and I commit to caring for myself in whatever ways I have to despite that. 3. Check in with yourself After you've gotten comfortable with eating three meals a day, according to Miluk, you can focus on tuning into your own body's signals and using the hunger-fullness scale to maintain an eating schedule that works best for you. That means taking into account your food preferences, health needs and values, schedule and accessibility. A professional dietitian can help guide you along this journey, but remember that there is no one-size-fits-all prescription for when or what to eat. "The key to knowing the optimal meal timing for yourself is tuning out the world around you and getting honest with yourself," said Miluk. Westend61/Getty Images Her recommendation for figuring that out is to ask yourself the following questions: How do I feel when I eat breakfast, lunch and dinner consistently versus when I skip a meal? Do my meals and/or snacks sustain me until my next meal or snack? When I go long periods of time without a substantial meal or snack, do I notice any changes in my focus, energy or mood? Do I pay attention to signs from my body for when I am hungry and when I am full? Are there any patterns to my appetite that stand out? Does my appetite stay stable throughout the day or do I find I eat more at certain times of the day? For me, it turns out that eating three meals a day is actually the most feasible way to reach my daily needs while working a 9-to-5 job. Given how often I get hungry and how much I like to eat in one sitting, that's just what makes sense. You might decide that living your best life means eating two ginormous meals as farmers used to, or snacking from morning to night. "Some may consider themselves 'grazers' and there's nothing wrong with that," Miluk assured me. "This is why trusting and tuning into one's own body is more important than any diet rule or handbook on health," she said. "A scientific study could say that eating 12 times a day is the best for longevity, but who does that realistically apply to?"
The Guardian
14 hours ago
- Health
- The Guardian
The truth about fruit juice and smoothies: should you down them or ditch them?
When my sister saw me drinking a glass of orange juice at breakfast, she was horrified. 'You're drinking pure sugar!' she said. Juice, once considered so virtuous people paid good money to go on 'juice fasts', has been demonised over the past decade. The epidemiologist and author Tim Spector has said orange juice should 'come with a health warning' and he'd rather people drink Coca-Cola. Despite this, the global juice market is growing, with chains such as Joe & the Juice expanding rapidly – and in an umbrella review last year, Australian researchers found potential health benefits to drinking juice. So should you jettison your juicer and boycott juice bars? Or add a glass of OJ to your daily diet? I asked the experts to clear up the confusion. It depends where you live. In the US, 100% juice is a recommended 'primary beverage' alongside water. In Canada, though, juice has been excluded from healthy eating guidelines altogether. Other countries tend to be somewhere in between. The UK, Spain and the Netherlands recommend limiting juice to one serving a day, while in New Zealand the limit is once a week and Australia suggests one serving 'occasionally'. Sammie Gill, a registered dietitian with the British Dietetic Association, says juices offer a concentrated source of vitamins, minerals and phytochemicals, such as polyphenols. Studies from the US, Canada and Iran 'have shown that drinking orange or apple juice is linked with lower levels of inflammation and improvements in cardiovascular health,' she says. 'Fruit juice shouldn't be discouraged within the context of a healthy balanced diet.' As well as vitamins, juice also provides a concentrated source of sugar (mainly fructose). Consuming too many of these 'free sugars' – released when the fruit is crushed into juice – contributes to tooth decay and obesity and may put you at risk of type 2 diabetes. The WHO suggests limiting the intake of free sugars, including those found in fruit juice, to less than 10% of daily calories; the UK limit is 5%, or 30g (seven teaspoons). 'A 150ml serving of fruit juice contains around 12g of free sugars, so it's very easy to exceed your maximum with just a few glasses,' says Gill. 'Drinking fruit and vegetables in liquid form is very different to eating whole fruit and vegetables in their intact form,' Gill says. 'You're only getting partial benefit.' Namely, you miss out on the fibre found in the fruit's skin and flesh. 'With whole fruit, mechanical breakdown (chewing) and chemical breakdown (enzymes) slowly release the contents of the fruit's cells. In liquid form, fruit passes through your gut and is absorbed more quickly, which can result in a rapid release of sugar into the bloodstream.' She adds that large amounts of fructose in one go can trigger symptoms in people with a sensitive gut, such as those with irritable bowel syndrome. Rob Hobson, the author of Unprocess Your Family Life, says vegetable juice tends to be lower in sugar and contain a wider range of nutrients: 'For example, beetroot juice contains nitrates, carrot juice contains vitamin A and dark leafy greens such as kale contain magnesium and calcium.' With shop-bought green juices, he advises checking the ingredients list – many are mainly apple juice. And, he stresses: 'Drinking green juice is never as good as eating the whole vegetable.' The 2024 Australian review concludes that while more studies are needed on vegetable juice, it could be a useful addition to people's diets. 'Vegetable consumption is even lower than fruit consumption at a population level. As such, it is important to consider the potential for vegetable juices to be incorporated into models of healthy eating to address this gap,' write the researchers. Even Spector is a fan. In his book The Diet Myth, he says a regular multi-vegetable juice has health benefits. If they are made from whole fruits and vegetables blended up, smoothies will contain beneficial fibre – but beware shop-bought ones made from fruit purees. 'Homemade smoothies are your best bet because you can use all edible parts of the fruits and vegetables, including the juice, flesh, seeds and skins,' says Gill. 'Leaving the skins on can increase the fibre content by up to 50%. You're getting more nutritional bang for your buck.' In the UK, frozen berries were added to the ONS inflation basket in 2023 and mango was added this year, reflecting the growing popularity of homemade smoothies. Vary your ingredients for maximum nutritional benefit and prioritise vegetables over fruit, says Gill. You can add protein, healthy fats and additional fibre in the form of milk, yoghurt or kefir, nut butter, seeds and oats. Hobson likes to make a smoothie bowl topped with coconut shavings and chopped fruit. Bridget Benelam of the British Nutrition Foundation advises keeping an eye on calories. 'There's a feeling that if it's a drink, it doesn't count, but of course it does. Just be aware of it and adjust other things in your diet to maintain balance.' Dietary advice in many countries is to drink no more than 125-150ml of fruit juice, vegetable juice or smoothie daily – a small glass. The Australian study concluded you can be a little more generous: 'The multiple potential beneficial effects detected at low to moderate levels (50-240 ml/day) of 100% juice consumption can provide exposure to beneficial nutrients and bioactive compounds, without the risks associated with excess consumption of free sugars and calories.' Gill says that consuming anything in excess can be harmful to health. 'Enjoy a glass of fruit juice or smoothie, but don't rely on it to hydrate you throughout the day. It shouldn't be your default drink … Think of it this way: it takes three to four oranges to make one glass of juice. You wouldn't eat four oranges in one sitting.' No. Even a green juice containing five different vegetables, or a smoothie made from five kinds of fruit, counts for only one of your five a day, because of the free sugars and lack of fibre. Hobson goes further. 'Juice is an extra – you should still eat at least five fruits and vegetables in whole form,' he says. 'You shouldn't get into the habit of drinking your nutrition. We should be chewing, not sipping!' As well as prioritising vegetables, include lower-sugar fruits such as berries, stone fruits, citrus fruits, kiwi and avocado. Consider diluting juices and smoothies with still or sparkling water, or ice – Benelam says juice should always be diluted half and half with water when given to children. The NHS advises drinking juices and smoothies at mealtimes, not as a between-meal snack, to reduce the risk of tooth decay. This may have an added benefit, says Hobson – especially for vegetarians and vegans. 'Vitamin C helps the body absorb iron from plant-based sources such as dark green leafy vegetables, tofu, seeds, beans and lentils.' 'Always choose a pure 100% fruit juice, ideally with pulp,' says Gill. Avoid 'fruit nectars' and products labelled 'juice drinks': 'They are bulked out with other ingredients such as sweeteners, colours and flavourings.' 'It depends what you can afford,' points out Hobson. 'Buy fresh juice if you can – pasteurised juice loses vitamin C. You'll still get some vitamin C from juice that is made from concentrate, but avoid any with added sugar or syrup.' 'Vitamin C is sensitive to oxidisation and levels do decline, so freshly made juices at a juice bar may contain more,' says Benelam. 'But portions tend to be very large – go for a small size.' Gill says there is evidence to show that ginger can help with nausea and that turmeric has anti-inflammatory effects. 'There is no harm in taking a daily shot if you enjoy it,' she says. 'At the same time, they are often expensive, can contain added sugars and different brands contain different amounts of ginger.' She notes that supplementing with ginger can interact with medications such as blood thinners; seek advice from a pharmacist if necessary. Hobson is more sceptical. 'I'm not sold on fruit shots,' he says. 'A lot of them are apple juice with a bit of ginger.' It's probably better – and certainly cheaper – to use ginger and turmeric in cooking instead. 'Juice fasts are unsustainable and unrealistic for most people,' says Gill. 'While fruit and vegetables are a rich source of many nutrients, including fibre and vitamin C, they are limited in other nutrients – such as vitamin B12, iron, omega 3 and protein. They cannot provide the body with all its nutritional needs. Food diversity is what's needed for optimal health.' There is no need to 'detox', adds Benelam. 'Our bodies are very good at getting rid of toxins.' And Hobson is unequivocal: 'Avoid juice fasts at all costs. There are no health benefits whatsoever.' 'We should get most of our hydration from water,' says Benelam – but it doesn't have to be plain. Gill suggests flavouring still or sparkling water with chopped fruit or berries; a squeeze of lemon or lime; herbs such as mint, basil or rosemary; or slices of cucumber. She says other drink options include kombucha – 'Just check the amount of sugar, which can vary from brand to brand' – and herbal and fruit teas (hot or iced). Gill suggests Greek yoghurt topped with banana or berries, chia seeds and honey. Benelam keeps it simple: 'A glass of milk – cow's or plant-based – is a good alternative before or after the gym. It contains protein, nutrients and electrolytes.' In an ideal world, we'd get our vitamins, minerals and bioactive compounds (such as polyphenols, flavonoids and carotenoids) from whole fruits and vegetables, rather than juices and smoothies. However, most of us don't eat enough of them. As the Australian review points out, juices and smoothies are an 'affordable, accessible and palatable' addition to the diet. You're not better off with Cola-Cola – but you should stick to one small glass a day. Do you have an opinion on the issues raised in this article? If you would like to submit a response of up to 300 words by email to be considered for publication in our letters section, please click here.
The Independent
15 hours ago
- Health
- The Independent
The health benefits of chia seeds, according to experts
We all know that there's no substitute for a balanced diet. While fancy supplements can top up your vital nutrients, certain superfoods have far more power to give you a huge bioavailable boost of what your body needs. Enter chia seeds. Rich in omega-3 fatty acids and essential minerals like potassium, calcium, magnesium and iron, these small seeds offer huge benefits to the body. They're beloved by nutritionists and health influencers and are often the subject of viral health trends on TikTok – you might have spotted the 'internal shower' trend, which promises to 'flush' the digestive system with the help of chia seeds, water and lemon juice. Once a staple of ancient civilisations like the Aztecs and Mayans, chia seeds have now earned their place in the store cupboards of homes across the UK. They're the perfect addition to smoothies, puddings and porridge and have the power to supercharge our diets. 'Chia seeds are nutritionally packed,' explains Valentina Cartago, who goes by the moniker The Italian Nutritionist. 'Adding chia to your meals is an easy and quick way to increase their nutritional content.' What are chia seeds? Chia seeds come from a herbaceous plant called Salvia Hispanica L., which originates in southern Mexico and northern Guatemala. 'They seem so small, but don't let them fool you – they are packed with fibre,' explains Cartago. You might have seen them sprinkled on top of breakfast foods, in cakes and bread and chia puddings – they're incredibly versatile. Some people also choose to soak them in water to create a gelatinous frogspawn-like mixture and drink this with no added flavourings or ingredients. However, it's important to note a few things about chia seeds before you dive in and start adding them to every meal. These seeds are small when dry, but they naturally swell up when they come into contact with water. This means eating them dry can cause them to swell in your stomach and cause bloating. The high fibre content can also affect your gut if you aren't used to eating a lot of fibre. 'Due to their ability to quickly swell after absorbing a liquid, it is advisable to consume chia seeds that have been soaked in a liquid or moist food, such as yoghurt or oatmeal, rather than dry, especially if someone suffers from swallowing problems (dysphagia),' says Cartago. What are the nutritional benefits of chia seeds? Chia seeds are a source of fibre, Omega-3 fatty acids, antioxidants, protein, vitamins and minerals, according to Cartago. For something so small, they really are a nutritional powerhouse. Cartago explains that 100g of chia will provide your body with 17g protein, 34.4g fibre, 63.9 per cent linolenic acid (a polyunsaturated Omega-3 fatty acid), 335mg of magnesium, 631mg of calcium, 8.83mg of Vitamin B3 and 27mcg of caffeic acid (a natural antioxidant). Research suggests that thanks to their nutrient content, chia seeds can offer health benefits such as reducing the risk of heart disease and diabetes and promoting a healthy digestive tract. Chia is also a great source of bioavailable amino acids, which many modern diets and plant-based diets lack. Cosmetic dermatology doctor Dr Simon Ourian MD explains that, 'beyond supporting overall wellbeing, certain foods can have a direct and visible impact on the health and appearance of our skin, chia seeds being a great example. These tiny seeds are rich in Omega-3 fatty acids, which help reduce inflammation, calm irritation, and support a smoother, more hydrated complexion. They're also loaded with antioxidants that combat free radical damage, contributing to a brighter, more youthful glow.' Should you add Chia seeds to your diet? If you're not that adventurous in the kitchen and don't like the idea of making complicated dishes to meet your nutritional needs, chia seeds can be used as a topping to boost dishes you know and like. They contain very little flavour and attract moisture depending on what kinds of foods you add them to. Cartago tells us that adding chia to meals is an easy and quick way to increase their nutritional content. A serving of 2 tbsp (28g) offers 4.7g of protein, 8.7g of fat, 11.9g of carbohydrate and 9.8g of fibre. 'These seeds become gelatinous when in a liquid,' she adds. 'Therefore, they could help to bulk stools, promoting regular bowel movements, key for anyone suffering from gastrointestinal issues such as constipation.' 'Chia seeds bring additional benefits as a source of fibre, protein and healthy fats. While some may find the texture of hydrated chia seeds slightly gummy, this can be mitigated by blending them well or soaking them beforehand,' says Dr Ourian. 'I suggest starting with a small amount –1 to 2 teaspoons – and adjusting to your preference. If you're sensitive to texture, soak the chia seeds in a portion of your smoothie liquid, like almond milk or yoghurt, for 10-15 minutes before blending. It's a simple addition that can deliver real results from the inside out,' he adds.
Vogue
16 hours ago
- Health
- Vogue
What Is 'Clear Protein'—And Is It Better For You?
If you could drink protein that felt light, didn't give you an upset stomach, and actually tasted good, chances are extremely high that you'd be buying it in bulk. That's exactly what has everyone excited about the latest protein trend: clear protein. Clear protein boasts an easier (and more delicious) way to consume the nutrient that seems to be on everyone's mind. 'It addresses a gap in the market for consumers who want high protein without the heaviness,' says registered dietitian nutritionist Lauren Manaker. 'It's also visually appealing (who doesn't love colorful, transparent drinks?) and fits well with the push for lighter, on-the-go health products.' But as with any social media trend, how much of the hype can we really believe? What is clear protein? As Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital, explains, clear protein is a type of protein powder that has undergone further processing to remove fats, lactose, and other components. This gives you a supplement that has high protein concentrate, but can be easily dissolved in water to create a light drink with a juice-like consistency, she says. 'Clear protein is a lighter alternative to traditional creamy protein shakes,' adds Manaker. 'It's typically made from hydrolyzed whey isolate, which means it's filtered to remove most fats and carbs, leaving behind a translucent beverage when mixed with water. Think of it as protein meets flavored water.' The Benefits Both experts break down the three main benefits of this supplement as follows: High Protein Content With Low Calorie Count Manaker says that clear protein is known to have minimal calories, fats, or carbs. But you can still expect to get the same amount of protein content as its more traditional counterparts. Easy to Digest Manaker explains that clear protein is broken down into smaller components, making it easier for your body to absorb. This makes clear protein a great option for those who struggle with heavier protein powders. Dieras adds that it also makes for a great option for those who are lactose intolerant. Better Tasting Protein powders and shakes are normally made with thick, creamy consistencies that sometimes don't taste great. Dieras says that clear proteins are lighter and come in various flavors that appeal to more people. 'Some people find traditional protein shakes too heavy or thick,' she says. 'In that case, clear protein may be a way to close the protein consumption gap in a more pleasant way.' If this all sounds too good to be true, it's surprisingly not. Dieras says that clear proteins such as Ensure Clear or Boost Breeze are well-established in the medical community and used in hospitals for certain patients. ('Clear protein is not new,' she adds. Apparently, just new to social media). But when it comes to brands claiming their clear protein is less acidic or has other benefits, that's where the science might get a little murky.
