The Ripeness Level Of Your Avocado Actually Matters For Your Health – Here’s How

Posted on 25/01/2026 by Boris Clair

Most people judge an avocado’s readiness by one simple test: a gentle squeeze. Too firm, and it stays on the counter. Too soft, and it risks going straight into the bin. (Yes, we agree, the window between those two states often feels comically short. But that’s fodder for another story).

Beyond texture and taste, though, the ripeness of an avocado actually shapes how your body digests it, absorbs its nutrients, and even responds metabolically after you eat it.

In fact, as avocados ripen, their internal chemistry changes. Fats become more accessible, carbohydrates shift form, and antioxidant levels rise and fall. According to doctors and nutrition experts, these changes can influence digestion, blood sugar response and nutrient absorption.

That’s all to say that an avocado’s health benefits aren’t fixed but actually evolve as the fruit matures – just as is the case with bananas.

Why avocado ripeness matters

When an avocado ripens, “there is a shift in the nutritional structure and absorption,” said Dr. Parth Bhavsar, a board-certified family medicine physician who specialises in nutrition.

Specifically, as time goes by, enzymes break down cell walls, which makes fats easier for the body to absorb. This also affects carotenoids like lutein and beta-carotene, whose bioavailability improves in a fat-rich environment.

Dr. Cintara Bradley, a resident physician at Sonoran University of Health Sciences Medical Center who specialises in nutrition, lifestyle management and digestive health, noted that ripening significantly changes lipid content, carbohydrate composition, amino acid availability and phenolic compounds.

While avocados remain nutrient-dense throughout their life cycle, the ratios of fats, fibre and antioxidants shift quickly as they approach and move past peak ripeness.

Unripe avocados

Unripe avocados are firm and difficult to eat for a reason. When an avocado hasn’t ripened yet, your body has a harder time breaking it down. At this stage, much of the starch hasn’t converted into more usable forms, the fats aren’t as easy to absorb, and the fibre is tougher.

Bhavsar explained that unripe avocados contain resistant starch and “less accessible lipids,” meaning your body can’t easily access all of the calories and nutrients during digestion. In practical terms, you’re getting less nutritional payoff from each bite.

There may be a small metabolic benefit, though. “Resistant starch resists the metabolic process and the post-prandial increase of blood sugar concentration,” Bhavsar said. Put simply: Unripe avocados digest more slowly and may help prevent blood sugar spikes after eating. He added that this process can support insulin sensitivity and gut bacteria balance.

Dr. Patrick Ryan, a primary care and sports medicine physician in San Diego and the founder of telehealth platform HemyRX, similarly noted that unripe avocados may help with glycemic control because glucose is absorbed more slowly.

Still, most experts say this stage isn’t ideal for everyday eating. Bhavsar pointed out that slow digestion and gastrointestinal discomfort can make unripe avocados unpleasant or hard on the stomach. And according to Bradley, unripe avocados don’t offer meaningful advantages over ripe ones, especially since avocados already have a low glycemic load, regardless of ripeness.

Barely ripe avocados

As avocados begin to soften, they also become easier for your body to handle. The tough starches start breaking down and the healthy fats inside the fruit become easier to absorb.

As Bhavsar put it, “resistant starch is gradually turning into non-resistant fats, while your levels of soluble fibres are increasing.” This means your body can access more nutrients without losing the fibre that helps you feel full.

Ryan explained that barely ripe avocados are easier to digest than unripe ones, while still slowing how quickly sugar enters the bloodstream. They also contain less fat than fully ripe avocados, which can be helpful for people who want the benefits of avocado without feeling weighed down.

Bhavsar added that avocados that gently yield when pressed can help control appetite and keep blood sugar steady. Because they are digested more slowly, they help prevent blood sugar spikes while still allowing your body to absorb key nutrients.

Fully ripe avocados

Fully ripe avocados give your body the most nutrients it can actually use in the easiest way for your body to absorb them, Bhavsar said.

According to Ryan, ripe avocados also help your body take in antioxidants and fat-soluble vitamins, which support heart health, balance hormones and reduce inflammation.

Bradley pointed out that antioxidants, especially phenolic compounds, are highest when the avocado is perfectly ripe, before enzymes start breaking them down. Other vitamins and minerals, like potassium, magnesium and folate, stay steady, while fats become fully available.

Because the fat is fully accessible, calories are higher at this stage. Ryan noted this matters for people who are watching calories and Bhavsar said portion size is key (though even fully ripe avocados are still healthier than refined carbs), but one thing is clear: Avocados that are fully ripe are at their peak in terms of flavour and variety of nutrients offered.

Overripe avocados

Once an avocado passes peak ripeness, oxidation begins to affect its nutritional quality. Bhavsar explained that while fats, fibres and minerals remain, antioxidant properties decline. “Browning signals an indicator that polyphenols, with potential health benefits, are being broken down and will instead ferment,” he said.

Bradley noted that oxidised fats contribute to bitterness while antioxidant levels diminish dramatically. However, if an avocado has only minor browning and no mould or odour, it can still be safely used in smoothies or baking.

So, is there an ideal ripeness?

The answer depends on your goals. Bhavsar suggested that “lightly to gently ripe” avocados optimise fat assimilation and satiety, while barely ripe may be preferable for gastrointestinal regulation.

Ryan agreed that ripe avocados work best for most people, but noted that blood sugar control or calorie awareness may influence preference.

Bradley, on the other hand, said that peak ripeness offers the best balance of nutrient density, bioavailability and enjoyment.

In short, it’s clearly not just about flavour: the ripeness of an avocado actually changes how (and what!) your body digests and absorbs.

A Simple Pasta-Cooking Trick Can Have A Big Impact On How Your Body Feels

Posted on 18/01/2026 by Boris Clair

Whether dealing with coeliac disease, gluten intolerance or just tummy troubles, many Americans swear their digestive issues mysteriously ease up when they travel to Europe, the supposed land of consequence-free carbs.

While some of that likely comes down to portion size and wheat quality, another often-overlooked factor is how the pasta is cooked. You’d never catch an Italian cooking their pasta beyond al dente – and sometimes, it’s even a little firmer than that.

According to Marissa Karp, founder and lead registered dietitian at MPM Nutrition in New York, the longer pasta cooks, the more its starches soften and become available to our bodies when we eat it. But more isn’t always better.

How long pasta is cooked can affect how quickly it’s digested, how quickly it raises blood sugar and how you feel after the meal – from steady and satisfied to heavy and ready for a nap.

Ahead, registered dietitians break down the different levels of pasta doneness, what noodles look and feel like at each stage, and how each one affects digestion, energy and blood sugar.

Firm: how it affects your digestion

Defined as two or three minutes less cook time than the package instructions, “firm” pasta sits at the very beginning of the doneness spectrum. Go ahead and ignore the box here – your spaghetti won’t be raw, but it will have more texture than most Americans are used to.

“Firm pasta has the most bite to it,” Karp said. “There’s clear resistance when you press it between your teeth.”

When pasta is cooked a little firmer, your body takes longer to digest it. That means a bowl of penne won’t spike your blood sugar as quickly, according to Kimberly Rose, registered dietitian and certified diabetes educator.

That slower blood sugar spike can make a noticeable difference in how you feel afterward. Instead of the classic post-pasta slump – heavy, sleepy and weirdly hungry again an hour later – you’re more likely to feel steady and satisfied. And taking that second helping is because the pasta is genuinely delicious, not because the first bowl barely made a dent in your hunger. “Firmer pasta tends to break down more slowly, which can help people feel satisfied for longer and support steadier blood sugar when eaten in appropriate portions,” said Amanda Frankeny, a registered dietitian nutritionist.

If you’re trying to keep your blood sugar steady or you’re tired of that familiar post-pasta slump, cooking pasta a bit firmer may be worth a try. Just know that if you have a more sensitive stomach, this texture isn’t always the most comfortable.

Al dente: how it affects your digestion

In the food world, al dente has become the default way to cook pasta, much like ordering a steak medium-rare or scrambling eggs until they’re just set, not dry.

To get there, you’ll usually want to ignore the package instructions again and pull your pasta from the water about one to two minutes earlier than the package states. (If you’ve been faithfully following the box this whole time, there’s a good chance you’ve been eating softer, mushier pasta than you realised.)

Al dente is the Goldilocks texture most of us are taught to aim for: not too firm, not too soft.

“Al dente tends to be the most comfortable because it digests at a steady pace and tends to offer balanced, sustained energy,” Karp said.

That aligns with research. A 2022 study found that when pasta is cooked for less time, your body breaks down less of its starch, leading to a slower, steadier rise in blood sugar.

While “chewing your food well” has become a diet-culture cliche, 2023 research suggests the real driver is food texture. Foods that require more chewing tend to trigger stronger satiety signals, simply because digestion starts earlier and happens more gradually.

Most of us likely cook pasta to this doneness not only because it has a pleasant mouthfeel but because it’s often easier on the body.

Soft: how it affects your digestion

“Digestion begins in the mouth,” explains Rose, “and soft pasta is fastest to digest.” That’s because soft pasta requires minimal chewing. With almost no resistance for your teeth, it moves quickly from the plate to the stomach, where it’s broken down faster than firmer noodles.

That might sound counterintuitive, but research on food texture backs this up: foods that are soft and easy to chew don’t tend to keep us as full as foods that make us do a little more work. When you have to chew more, you also tend to eat more slowly, which gives your body (and gastrointestinal fluids) time to register that you’re eating.

Typically cooked to the package instructions or even a little longer, soft pasta has no bite left at the centre. This can also happen when pasta is cooked and then baked or reheated in dishes like casseroles or mac and cheese, where a second round of cooking pushes it past al dente.

That quicker breakdown is also why soft pasta is often blamed for the classic carb crash. According to Rose, “Soft pasta will raise your energy levels quickly because more starch is readily available; however, this type of energy is short-lived and may result in a drop in energy after consuming.”

When pasta is overcooked, a few things change the way your body handles it, according to a 2015 study. First, the starches become more broken down and easier to access, which means the carbs hit your system faster – giving you that quick burst of energy, followed by a drop. At the same time, the structure of both starch and protein in the pasta softens, which makes it harder for your body to digest and can lead to bloating or an upset stomach after eating.

Still, soft pasta absolutely has a place at the table. For people who have trouble chewing, sensitive digestion or who need quick, easily accessible energy, it can be a great option. According to Frankeny, “That’s not a bad thing at all. Depending on how active you are, how much you are eating and everything else is on the plate – like produce and protein – softer pasta can easily be a part of a well-rounded meal.”

THIS Is The Colour Bell Pepper To Eat If You Want Maximum Immune Support

Posted on 10/01/2026 by Boris Clair

We’re currently right in the middle of peak flu season, which means immune support is top of mind for pretty much everyone.

Staying on top of your vaccines is key to protecting your health. So are the hygiene basics we’ve been taught since school, like covering your mouth when you sneeze and washing your hands frequently.

Diet plays a role in immune support, too, and maybe you’ve been downing orange juice like it’s your job in an effort to avoid getting sick. While oranges are a good source of vitamin C, bell peppers have even more, making them a worthwhile veggie to incorporate into your meals.

While all bell peppers offer nutritional benefits, what they offer varies slightly depending on colour.

We talked to registered dietitians about how bell peppers’ benefits vary by colour. Curious as to which one you should go for to support your health goals, including immune support? Here’s everything you need to know.

How the nutritional benefits of bell peppers vary based on their colour

When comparing the nutritional benefits of the different colours of bell peppers, it’s helpful to know why their colours vary to begin with.

Ginger Hultin, a registered dietitian nutritionist who has a doctorate in clinical nutrition and is the author of Anti-Inflammatory Plant-Based Eating 101, told HuffPost that a bell pepper’s hue has to do with how ripe it is.

“Bell peppers change colour as they ripen on the vine, with green peppers being the least ripe and red peppers being the most mature,” Hultin said.

She explained that green bell peppers are high in chlorophyll, a pigment that gives them their green colour. “As the peppers mature on the vine, the chlorophyll breaks down, and more carotenoids [a type of antioxidant] are produced, accounting for the change in colour and nutrient profile,” she said.

Hultin added that, unlike bananas, bell peppers are non-climacteric fruits and don’t ripen after they’ve been picked.

As a 2021 review published in the journal Molecules explains, all bell peppers contain carbohydrates, fibre, antioxidants, vitamin C, vitamin A, potassium, calcium and phosphorus. All three dietitians we spoke to told HuffPost that the amount of these nutrients varies slightly, based on a bell pepper’s colour.

These are all the same plant, just at different levels of ripeness.

Red peppers have distinct health benefits

Want to get the most nutrients across the board? Registered dietitian and intuitive eating counsellor Kara Lydon recommends eating red bell peppers.

“Red bell peppers typically come out on top in terms of overall nutritional value. Since red peppers ripen the longest, they boast the most antioxidants,” she said.

Registered dietitian Maggie Michalczyk said this too, explaining, “Red bell peppers are the highest in vitamin C and A due to longer ripening times, followed by orange, yellow and green.”

In terms of which colour bell pepper offers the most immune support, red comes out on top again.

“Studies show that red bell peppers have the highest content of vitamin C out of all the bell peppers, potentially as high as 60% more vitamin C than their green counterparts,” Lydon shared, highlighting a study published in the International Journal of Food Science and Nutrition.

As Michalczyk pointed out earlier, red bell peppers are also the highest in vitamin A, another nutrient that supports immune health.

But don’t discount orange, yellow and green peppers

Even though red bell peppers are the most nutrient-rich, that doesn’t mean that orange, yellow and green bell peppers aren’t worth eating.

All three dietitians emphasised that the nutritional differences between different coloured bell peppers aren’t huge, so you shouldn’t get too hung up on it.

“Each bell pepper offers a unique antioxidant profile, so it’s best to ‘eat the colours of the rainbow’ when it comes to bell peppers so that you can reap the nutritional benefits of each kind,” Lydon said.

For example, yellow bell peppers are particularly high in lutein and zeaxanthin, two nutrients that support eye health.

As for green bell peppers, Hultin said they are lower in calories. “Green bell peppers have slightly fewer calories than their red, orange and yellow counterparts since they are less ripe and their natural sugars haven’t accumulated yet. However, this difference is negligible,” she said. A red bell pepper contains about 37 calories per pepper, while a green pepper contains 24.

It bears repeating that when it comes to the nutritional differences among bell pepper colours, all three dietitians say these differences are pretty minimal across the board, so it’s important not to get too hung up on them.

How you cook them matters

If you want to get the maximum benefits from your peppers, how you cook them matters. “Steaming and stir-frying are two good ways to cook bell peppers to help prevent the loss of water-soluble vitamins like vitamin C,” Michalczyk said.

She recommends avoiding boiling or cooking bell peppers at high heat to preserve their nutrient density as much as possible. “It’s good to keep in mind that overcooking can degrade nutrients found in vegetables and boiling can cause the water-soluble vitamins to leach into the water,” she explained.

Since vitamin A is fat-soluble, Hutlin recommends sautéing peppers in extra-virgin olive oil to help maximise nutrient absorption.

There is no shortage of bell pepper recipes you can find online to experiment with to learn your favourite ways to eat them.

Lydon said that, personally, she loves stuffed bell peppers because they’re easily customisable based on taste preferences and the ingredients you have on hand. “Make it a well-balanced, satisfying meal by adding a source of lean protein like ground turkey, chicken or fish, a starch high in fiber like brown rice or quinoa and a dietary fat like cheese or avocado,” she shared.

Hultin says that bell peppers can be easily mixed into soups, stews, omelettes or frittatas for breakfast, roasted as a side or enjoyed raw and sliced to pair with hummus.

“Ultimately, all colours of bell peppers make a great addition to the diet, so I wouldn’t stress too much about getting one colour vs. the other,” Michalczyk emphasised.

“Go for a variety to reap the benefits from the health compounds that are unique to each colour. In the winter, during cold and flu season, I think it’s great to know that red bell pepper has more vitamin C than an orange and incorporate those into different meals and snacks to support your immune system.”

It’s also important to remember that bell peppers are just one of many nutrient-rich foods, including ones that support your immune system. So it’s worth it to vary your meals with other foods too, like cauliflower, butternut squash and apples. Besides providing your body with a wider range of nutrients, switching things up will keep your taste buds happy, too.

What Each Ripeness Level Of Your Banana Actually Means For Your Health

Posted on 03/11/2025 by Boris Clair

Here’s something you may not have thought about: For some foods (in this case we’re talking about bananas), the nutritional effects on your health can vary depending on the ripeness level when you eat it.

As a banana ripens, its nutritional content — the amount of sugar, starch and vitamins — changes. Meaning, if you need more sugar before a workout, or less sugar because of diabetes, you may want to eat your banana at a certain ripeness level.

Ahead, registered dieticians share the various ripeness levels, what a banana looks like at each stage, and the health conditions or goals that are best addressed at each level of ripeness.

Underripe

Bananas at this stage look green; they’re firm and difficult to peel.

“This stage has the highest resistant starch and low sugar content,” said Avery Zenker, a registered dietitian at MyCrohnsAndColitisTeam.

The benefits of resistant starch are many, including helping to feed healthy gut bacteria that reduce inflammation and keeping blood sugar levels stable, according to Zenker. It’s also digested more slowly, which can keep you full for longer.

“Resistant starch acts very similarly to fibre, which means it’s fermented in the gut (so it fuels your good gut bacteria) and it can be helpful for blood sugar control,” added registered dietitian Amanda Sauceda, a nutrition lecturer at California State University, Long Beach.

While good gut bacteria and blood sugar management are generally important for your health, they may apply to some individuals more than others.

“This level of ripeness is ideal for people who are trying to control blood glucose levels, such as those with insulin resistance as seen with pre-diabetes, Type 2 diabetes and other metabolic conditions,” Zenker said. “Unripe bananas can also be beneficial for anyone looking to improve gut health by improving microbiome balance.” The latter may be especially important for people who are trying to manage digestive issues like irritable bowel syndrome.

“If you want to up the health benefits of your green banana, consider pairing it with some peanut butter,” Sauceda added. “You get a little protein and healthy fats, which help for a better blood sugar response and are good for the gut.”

Some people may want to avoid an underripe banana, however. Zenker said athletes may fall into that category since slow digestion can cause stomach heaviness. People who are sensitive to resistant starch and experience gastrointestinal discomfort after may want a different ripeness level, too.

Barely Ripe

Bananas at this stage are mostly yellow with some green at the ends. While slightly softer, they’re still firm. This ripeness level suggests the banana is still high in fibre and low in sugar, but not to the same extent as underripe bananas.

“The resistant starches have started converting into simple sugars,” Zenker said. “Their mineral levels remain stable, particularly potassium and magnesium.”

She recommended a barely ripe banana to people who want the digestive benefits of an underripe banana without that chalky taste, as well as those who need steady energy throughout the day without major effects on their blood sugar. That means, similar to underripe bananas, barely ripe ones are great for people with insulin resistance, prediabetes, diabetes, metabolic syndrome or digestive conditions.

“They can also be ideal for peri- or post-menopausal women due to the resistant starch content that helps combat the effects of insulin resistance and supports gut health as hormonal changes occur,” Zenker added.

Ripe

Bananas at this stage are fully yellow and soft, but not mushy. They’re easy to peel and have a sweet smell.

While ripe bananas are listed separately from barely ripe ones here, it’s important to note that not all experts find the differences noteworthy.

“Nutrition-wise, these types of bananas are pretty much the same,” Sauceda said. “In fact, the USDA nutrient database categorizes these two types of bananas together.”

With that said, if we’re going to make distinctions, Zenker shared what they are: In ripe bananas, starches have mostly converted into natural sugars, fiber decreases, and sugar and antioxidant content increase. Vitamins and minerals hit their peak.

Sauceda added more noteworthy benefits. “One banana has 8% of your daily value for potassium, which is a mineral many people don’t get enough of,” she said. “This mineral is important for blood pressure and muscle contraction. It also meets 8% of your daily value for magnesium, which is important for bone health.”

Zenker encouraged a ripe banana for people who are about to work out, want quick and convenient whole-food energy, or are looking to increase potassium intake (perhaps to manage high blood pressure or other cardiovascular issues), as well as for kids who want an easy-to-eat, sugary food. Ripe bananas are also a good in-between for people who want fibre without the digestion-related concerns.

Very Ripe

Bananas at this stage are soft, have brown spots and emit a strong aroma.

“Sugar content is near its peak, and fibre continues to decrease,” Zenker said.

That’s great for people who need quick energy, have sensitive digestive symptoms, have low appetite or want a sweet treat, Zenker said. Individuals who are trying to manage their blood sugar may want to avoid very ripe bananas, however, since they’re higher in sugar.

Overripe

Bananas at this stage look brown or black and are soft, even mushy.

They’re highest in sugar and antioxidants, lowest in fibre, losing their vitamin C content and maintaining their potassium content, according to Zenker.

As far as other vitamins go, some are increasing while others are decreasing. “For example, a ripe banana has 14 milligrams of vitamin C but an overripe one has 10 milligrams,” Sauceda said. “Interestingly, overripe bananas have a bit more folate than ripe bananas.”

So again, there are pros and cons, and certain populations and situations for which it’s best suited.

“This stage is best for baking and freezing (banana bread, cookies, smoothies) rather than as a raw snack,” Zenker said. “It’s gentle on digestion and good for anyone needing fast calories, such as athletes, [but] not as ideal for people with diabetes or those seeking fibre or nutrient density.”

Sauceda is a fan of the smoothie option. “You don’t need to add as much banana when you use an overripe one for your smoothie, which can mean less added sugars,” she said.

As evidenced here, the banana to pick at the grocery store isn’t necessarily just the one you like the taste or colour of. Yes, we know this concept is a bit bananas, literally — and it’s true.

At the same time, we can’t blame you for going by the taste metric. Plus, bananas are nutritious whenever you eat them. “Overall, bananas are a great fruit whether you eat them green or ripe,” Sauceda said.

5 Salmon Myths Seafood Experts Wish Everyone Would Stop Believing

Posted on 31/08/2025 by Boris Clair

Seafood consumption in the US is at an all-time high, with salmon being the most consumed fish, according to the US Department of Agriculture. It’s easy to see why salmon is so popular: A staple of the Mediterranean diet, it’s packed with nutrients, including omega-3 fatty acids (which are good for your heart, brain and skin), protein and vitamin D.

Despite its popularity, seafood experts we talked to say that there are still some common misconceptions about salmon that simply aren’t true. Here, grocery store seafood buyers, as well as seafood science professors, dispel the most popular myths about salmon and give their tips on what to keep in mind when you’re shopping.

Myth #1: Fresh is better than frozen

When it comes to buying salmon, the first decision you have to make is whether you’re heading to the seafood counter or the frozen section. Jason Hedlund, the principal category merchant of seafood procurement at Whole Foods Market, shared that fresh salmon isn’t more nutrient-dense — or even necessarily tastier — than frozen salmon.

If you’re going to eat your salmon relatively quickly (within the next two days), Hedlund says fresh salmon is a good bet. But if you want salmon to keep on hand and you’re not sure when you’re going to eat it, go for frozen. He added that many people don’t realize that salmon is frozen mere hours after being caught, which locks in all the nutrient density and flavour.

Mark Lang, a food marketing professor at the University of Tampa who is passionate about aquaculture, said this too. “Salmon is frozen so quickly [after being caught] that it may be the freshest option to eat,” he told HuffPost, adding that it’s frozen right at the source where it’s caught.

If you want to eat salmon more often because of its health benefits, Lang recommends buying it frozen so you can thaw it the day before you’re ready to cook it.

Myth #2: Farm-raised salmon isn’t as good as wild-caught

Every seafood expert we talked to said that farm-raised salmon tends to get a bad rap, and it’s completely unwarranted. “Without responsible farming methods, there wouldn’t be enough salmon to meet the demands of consumers,” said Mark LaMonaco, the seafood category merchant at Wegmans Food Markets.

“Without farmed salmon, we wouldn’t have enough to feed the world. Just like we farm chicken, beef and pork, salmon farming is necessary to support global demand and helps protect wild populations from overfishing,” added Doug Varanai, the senior manager of seafood at Sprouts Farmers Market.

Experts say that the nutrient density of farmed salmon and wild-caught salmon is similar, but they do say there is a slight difference in taste.

Lang explained that the stigma surrounding farmed salmon goes back to the ’70s, when there were few regulations around salmon-farming practices, which led to salmon being farmed in dirty, overcrowded water. But he emphasised that times have changed.

“Most grocery retailers rely on certification companies with auditors on the ground inspecting the fish farms. They do inspections, test the water and test the fish. If you break the rules, you lose your certification,” Lang explained. If you want to educate yourself on the conditions of farmed salmon available at your preferred grocery retailer, Lang recommends searching for the regulations they follow on their website. (Here’s where you can find the details on farmed fish practices for Whole Foods, Sprouts and Wegmans.)

All of the experts say that the nutrient density of farmed salmon and wild-caught salmon is similar, but they do say there is a slight difference in taste. “Wild salmon often has a firmer texture, leaner flesh and a more intense, ‘oceanic flavor’ due to natural diets. Farmed salmon tends to be milder, fattier and softer in texture, with flavour influenced by feed formulations,” said Alexander Chouljenko, an assistant professor of seafood science at North Carolina State University. “Some people prefer the richness of farmed; others prefer the complexity of wild. Blind taste tests show people’s preferences can be split, often depending on cooking method and seasoning,” he added.

Myth #3: Farmed salmon is full of antibiotics

If you’ve been avoiding farmed salmon because you believe it’s full of antibiotics, the experts say you can rest assured that it isn’t something you need to obsess over. “In the US, Canada, Norway and many well-regulated countries, antibiotics are rarely used, and if they are, they are under strict veterinary oversight with mandatory withdrawal periods before harvest,” Chouljenko said.

That said, Chouljenko explained that in some countries with weaker regulations, overusing antibiotics in farmed fish has been documented, raising both health and environmental concerns. To avoid this, he recommends looking for salmon labeled with certifications like ASC (Aquaculture Stewardship Council) or BAP (Best Aquaculture Practices).

Again, this is also where checking out the standard of your preferred retailer comes in handy. “At Sprouts, all the farm-raised fish in our responsibly sourced program are BAP 3-star or higher certified, which ensures they are raised without the routine use of antibiotics. While antibiotics may be used in some unregulated countries, we prioritise sourcing from certified farms to ensure safety, quality and sustainability,” Varanai told HuffPost.

Myth #4: Salmon is high in mercury

PSA: Salmon is not high in mercury and is safe to eat regularly. “The health benefits of eating salmon far outweigh any concerns about mercury,” Varanai said. He explained that its short lifespan and position low on the food chain means it doesn’t accumulate much mercury, making it a healthy and safe choice for most people, including children and pregnant women.

“When we think about fish with high mercury levels, we have to understand how mercury accumulates in seafood. There are two major contributing factors: time and diet,” LaMonaco told HuffPost. He explained that the higher up a fish is on the food chain, the more mercury it may contain because of the mercury found in its diet. Similarly, he said that the longer a fish lives, the more it eats over its lifetime and could raise the overall levels. “From beginning to end, a salmon’s life cycle is typically three to five years and isn’t enough time to accumulate levels of mercury that should be a cause for concern,” LaMonaco said.

Myth #5: Salmon’s colour can tell you how fresh it is

According to the experts, while a salmon’s colour is important, a vibrant colour isn’t always an indicator of freshness. “Some salmon, especially farmed, get colour from astaxanthin in feed, so vibrant colour doesn’t automatically mean fresher or less fresh,” Choujenko said. LaMonaco explained that astaxanthin is the dietary supplement added to the feed for farmed fish, which can also be found in wild salmon’s natural diet, typically found in krill and other sources. “Astaxanthin is also a popular supplement for humans, often used as an antioxidant with various potential benefits,” he added.

When buying fresh salmon, Choujenko recommends checking the smell (it should be mild, not fishy), texture (firm, not mushy) and appearance (moist, not dry or discoloured with unusual spots, dull patches, browning or gray areas).

If the head is still on the salmon, Lang recommends checking out the eyes. “They should be clear. That means it hasn’t been out of the water for very long. If the eyes are cloudy, it’s been in the food supply chain for a while,” he said.

With these myths dispelled, you can shop for salmon confidently, whether you’re getting it fresh or frozen. And if you have any questions about it, ask the experts behind the seafood counter. After all, they have a front-row seat to the best options available and can even offer up some cooking tips.

Is Your Turmeric Actually Benefiting Your Health? Here’s What To Look For.

Posted on 30/01/2025 by Boris Clair

Golden milk lattes, turmeric face masks, turmeric pills and turmeric powder are everywhere, from social media advertisements to retail stores and shopping malls. You may opt for one, tempted by the promise of natural health benefits.

But before buying into any trend, it’s important to understand what the product is, what’s in it, how to consume it, and how it can benefit you specifically.

“Turmeric being called the ‘new’ superfood is a misnomer,” said New York-based registered dietitian Esther Tambe. “Turmeric has been around in many cultures for a long time, and we should respect that heritage and try to understand the what, why and how.”

But there’s more to the golden spice.

It’s All About The Curcumin

“If you’re turning to turmeric because you’ve heard that it can help fight inflammation, you should know that curcumin is the active ingredient that’s doing the good work,” said Carolyn O’Neil, a registered dietitian nutritionist and co-author of “The Dish on Eating Healthy and Being Fabulous!”

However, curcumin content in most turmeric sold in the U.S. is only between 2% and 3% by weight, which means that the turmeric may have a deep yellow-orange colour and earthy flavor, but very little nutritional benefit. High-potency turmerics can contain upward of 7% curcumin.

Lakadong turmeric, also known as haldi, is a high-potency turmeric that contains as much as 7-12% curcumin — and you can always look at your turmeric’s label to see if yours is made with Lakadong (many brands use it).

When Ushma Patel and Malvika Mohan, the co-founders of Humble Origin Superfoods, were researching quality turmeric to source from, they turned to Lakadong. Grown only in the fertile land of Lakadong Village in Meghalaya, a state in northeastern India, Lakadong turmeric is the only one of its kind. Its higher curcumin level comes from the unique growing conditions and the genetic traits of the plant in this region.

“Lakadong turmeric is specifically grown for its medicinal properties, particularly its strong anti-inflammatory and antioxidant effects, making it more valuable for health benefits than regular turmeric,” Patel explained. Educating consumers about turmeric became paramount for the two women, who saw their own health improve by substituting Lakadong for the commercial variety of turmeric they had used most of their lives.

Cooking turmeric with fat will make it easier to absorb, according to experts.

How To Source And Store Turmeric

“Where you source the turmeric from makes a big difference,” confirmed Dr. Vrinda Devani, a board-certified obstetrician and gynecologist who is a practitioner at The Ayurvedic Institute in Asheville, North Carolina.

She recommends asking the manufacturer for a certificate of analysis (most good herbal companies will have one) that discloses the presence of any heavy metals or pesticides and confirms the quality of the turmeric.

Before buying turmeric, Devani said, she always checks the labels (single-origin, organic, GMO-free, sustainably sourced, ethically grown, etc.), visits the company’s website and looks at their values. Producers who are thoughtful in their sourcing should be able to answer those questions fairly quickly, but if they hesitate, that’s not a good sign.

Low-quality and discounted turmeric may be adulterated or contaminated with starch, lead chromate (to enhance colour) or synthetic curcumin, compromising purity.

“Also, many mass-produced turmeric powders lose potency over time due to poor storage (exposure to light, heat, and moisture) on store shelves for months at a time,” Mohan warned.

For best results, opt for fresh, high-curcumin turmeric like Lakadong and store it properly in dark, airtight containers to maintain its effectiveness. Devani additionally recommends purchasing herbs and spices from specialty stores rather than big box retailers, and from boutique brands such as Gaia Herbs, Banyan Botanicals and Organic India.

Store spices in a cool, dark place, like a cabinet or pantry, and away from heat, light and humidity to preserve potency.

Certain Foods Help Your Body Absorb Turmeric

In traditional South Asian cooking, turmeric and other spices are often sautéed with ghee or oil, not just for flavour and technique, but because the fat makes it easier to absorb the curcumin. She recommends balancing turmeric with another extract — piperine (a chemical compound found in black pepper and long pepper) for bioavailability, drinking preferably raw and whole warm turmeric milk at night, and sautéing turmeric in oil with vegetables, rice, quinoa and beans.

A turmeric latte, aka golden milk, contains milk to help your body better absorb curcumin.

Patel recommends a daily dose of a pinch of turmeric in the morning on an empty stomach combined with black long pepper and a spoonful of honey, coconut oil and warm water. Tambe tells her clients to use turmeric as a natural salt alternative to season food if they are trying to cut down on sodium.

The Truth About Turmeric Supplements

Many nutritionists recommend turmeric supplements if you can’t consume turmeric in its natural form. “Since turmeric typically contains less than 10% curcumin, it’s more effective to take supplements which may contain up to 95% curcumin,” O’Neil said. “Also, since curcumin is often hard for the body to absorb, it is recommended to choose a supplement that includes black pepper and take it with a meal or snack that contains some fats to help enhance absorption.”

Devani also warns against turmeric supplements that have low potency, filler substances or don’t contain activating ingredients (piperine, for example). Always check the labels for a list of ingredients.

Also be aware that you can risk consuming too much turmeric when taking supplements.

According to the Botanical Safety Handbook by the American Herbal Products Association, 8 grams (or 3 teaspoons) of extracted turmeric with a high concentration of curcumin (or pure curcumin supplements) per day is plenty. However, some people end up consuming much more.

“If you have gastro-intestinal side effects, liver or gallbladder issues, or are already on blood thinners or undergoing chemotherapy, turmeric can counteract and cause more harm than good,” Devani warned. It is best to consult your doctor or a dietitian about your eating habits and food-drug interactions before consuming supplements.

Even if you use high-quality turmeric activated with fat and piperine, it is important to be consistent. You won’t get immediate results from just a few golden lattes.

“It is important to understand that herbs and spices are not a cure for a disease, but simply an aid for better overall health. You can’t just take herbs alone and expect everything will be solved for you,” Tambe said.

When used in conjunction with eating well, exercising and maintaining a balanced lifestyle, turmeric can help enhance your well-being and immunity and help your recovery from ailments. A popular ancient Ayurvedic proverb says, “Without proper diet, medicine is of no use. With a proper diet, medicine is of no need.”

8 Foods Experts Stock In Their Cupboards For Cold And Flu Season

Posted on 26/10/2024 by Boris Clair

Fall is in the air, and so are an increased number of viral pathogens.

Flu activity usually begins to pick up its pace in October, according to the Centers for Disease Control and Prevention (CDC), and many of us will have already experienced the first trace of a sore throat or stuffy nose that heralds the beginning of the cold and flu season well before then. Clearly, now is the time to start building your defences. A healthy immune system depends on a lot, including quality sleep, solid hygiene, stress management and, not least of all, a well-balanced diet.

Up to 80% of the body’s immune cells are found in the gut, and experts increasingly understand that what you eat affects the unique mix of friendly bacteria in the GI tract known as the microbiome, which influences overall immunity.

“The immune system is a complex network of organs, tissues and cells,” said Dr. Carlos Zambrano, a board-certified infectious disease physician and the head of the COVID-19 task force at Loretto Hospital in Chicago. “Clinical deficiencies of [some key] nutrients can weaken immunity and increase susceptibility to infections.”

Nearly half of American adults fail to meet the most basic dietary guidelines. “So even a little boost can help,” said registered dietician Toby Amidor. While she cautions that there is no “magic bullet” food or drink that will “boost your immune system through the roof,” the following are foods that nutrition and infectious disease experts keep stocked in their own pantries. Find out why and what to add to your grocery shopping list.

Garlic

This bulb has both anti-inflammatory and immune-boosting properties.

“It works to upregulate certain chemicals in the immune system responsible for fighting viruses and bacteria and also targets inflammatory cells,” said Dr. Tania Elliott, a spokesperson for the American College of Allergy, Asthma and Immunology.

While heat can destroy some of those benefits, researchers at Penn State University found that crushing or chopping the cloves activates their main bioactive compound. So, if you want the benefits without the bite of raw garlic, chop it and let it sit for 10-15 minutes before cooking.

Chilli peppers

While people default to citrus as a source of vitamin C, green or red chilies (serrano, jalapeño, poblano) have nearly as much of this potent antioxidant, which has antiviral properties and may stimulate antibody production, which may help fight off bacterial infections when you have the flu, according to Dr. John La Puma, author of ChefMD’s “Big Book of Culinary Medicine.”

“You should have vitamin C-containing foods twice daily so you can fully absorb it,” he said. As a bonus, Elliott said that spicy foods contain capsaicin, a compound that can thin out mucous, making it less habitable for inflammation-causing viruses and bacteria.

Ginger

Like garlic, this root has antiviral and antibacterial properties and may be especially good at warding off or soothing a sore throat. One in vitro study found that a ginger solution was effective against three pathogens that commonly cause throat infections, and another found a ginger solution comparable to antibiotics in treating the bacteria that cause strep throat.

“Ginger contains gingerols, compounds that act as anti-inflammatories,” Amidor said. Studies have tested ginger extract in amounts from 20g/100mL to 100g/100mL and indicate more is better, so grate or slice some fresh ginger into soups, smoothies, broths or tea for the benefits.

Sunflower seeds

Amidor likes to keep these on hand for snacking because they are a potent source of vitamin E and several minerals related to immunity. Not having adequate vitamin E is associated with reduced activity of white blood cells, which normally keep invading viruses from spreading, Zambrano noted. Sunflower seeds also contain magnesium, and skimping on that mineral is associated with decreased immune cell activity, increased oxidative stress and increased inflammation, according to recent research.

Canned salmon or other fish

Most people struggle to get enough vitamin D, particularly in the colder months. “In winter, too little vitamin D is made in your skin because the angle of the sun is too low,” La Puma said.

Harvard researchers found that people with low levels of this nutrient were about 40% more likely to have had a recent respiratory infection compared with individuals who had plenty of vitamin D. This may be because vitamin D triggers the production of antimicrobial compounds that can help neutralise the activity of infectious agents, including the influenza virus.

Salmon is one of the best sources of this nutrient, with one 3.5-ounce serving to deliver two-thirds of your daily value of D per USDA data, and shelf-stable cans or pouches make adding some to a salad or spreading on crackers easy.

Raw Manuka honey

Zambrano’s sweetener of choice is a specific kind of honey produced by bees in New Zealand. Manuka honey has antibacterial properties and contains a natural compound that can help with cough as well or better than over-the-counter cold medicines, according to research.

Sea salt

Too much salt in your diet can get a bad rap, but Elliott likes to have coarse sea salt on hand to soothe a sore throat. “Gargling with warm salt water when you are sick, especially sea salt, can have an anti-inflammatory effect,” she said. “It works by helping to wash away viruses, bacteria, allergens and mucus in your throat. The rougher the salt, the better.”

One study found that participants who gargled with sea salt reduced the duration of their colds by an average of nearly two days, reduced their use of over-the-counter cold medicine by more than one-third, and were less contagious to members of their household.

Tea

“Hydration is such an important part of supporting your immune system,” said Glassman, “and people often aren’t drinking as much as they do in the summer.” Her solution is to stock up on tea. She especially likes turmeric tea, which contains the compound curcumin, an anti-inflammatory.

One study found that consuming curcumin for 12 weeks reduced the time healthy Japanese adults experienced cold symptoms. La Puma likes green tea, which he says has been shown to lower the viral protein production of cells infected with the influenza virus. He explained, “Catechins in green tea change the physical properties of the viral membrane and block a protein, called hemagglutinin, from the flu virus so the virus cannot be absorbed into your cells.”

Is It Healthy To Eat The Same Thing Every Day? Even If It’s Nutritious?

Posted on 03/08/2024 by Boris Clair

Sometimes, eating the same thing every day, especially if it’s nutritious, seems like a good idea. Having something like egg whites, yogurt and toast for breakfast, and chicken, broccoli and rice for dinner helps with meal preparation and simplifies one’s life.

It can also aid in maintaining energy levels. For example, an athlete friend of mine eats the same thing every day at the exact same time (3:30 p.m.) to “secure his energy levels.” Two hours before his workout, he eats chicken, rice and rice cakes. Eating the same thing guarantees his energy, and eating two hours before working out allows him to digest the food. He also typically eats the same food for breakfast every day.

But getting stuck in a steadfast routine can have some drawbacks. Is this type of eating regimen healthy enough?

There’s a fine line to be aware of.

While it can be common to eat the same foods every day, there can be a point when it turns into something of more concern. Katherine Metzelaar, a Seattle-based dietitian and certified intuitive eating counsellor, explained if someone’s eating the same foods every day, they might have an eating disorder called avoidant/restrictive food intake disorder, or ARFID.

“My first thought is, ‘Why is someone doing that?’” Austin-based dietitian, nutrition therapist, and body image healer Emily Van Eck told HuffPost. “If someone is doing that, I would wonder why, because they could be overly fixating on something.”

Even if someone is neurodivergent and needs to eat the same foods all the time, Metzelaar encourages variety. Plus, consuming the same foods every day could lead to nutrient deficiencies and poor gut health. Metzelaar said that could include bloating and constipation.

“Humans don’t benefit from having the same exact thing every single day,” she said. “Human bodies really benefit from having a variety of different kinds of foods throughout the day, throughout the week, over time.”

Variety is generally best.

Van Eck also said choosing an assortment of foods works best. “I think a variety is best, as in trying to eat different types of grains, different types of vegetables, and different types of protein over the course of a month,” Van Eck said. “I don’t think we need to micromanage the variety of our diet but generally change it up. That also helps with enjoyment and satisfaction. You will get bored eating the same thing every day. It’s beneficial to practice variety because that way when you get sick of something, you have other things you know you like.”

She suggests eating vegetables because they contain valuable fibre, vitamins, phytonutrients and antioxidants, which lower cholesterol and blood pressure and help in disease prevention.

“If your everyday meal includes a lot of variety, just in that one day you’re going to be getting a lot more nutrients than if you’re just eating egg and toast for breakfast, a turkey sandwich, and beef and rice for dinner,” Van Eck said. “You’re not going to be getting lots of vitamins and minerals, so it really depends on what you’re eating.”

Meal prepping something healthy for a week is fine, just as long as it's not the same exact food every week. — Meal prepping something healthy for a week is fine, just as long as it’s not the same exact food every week.

However, according to Van Eck, it’s OK to meal prep a batch of chicken and rice and broccoli for a week as long as you switch it up the following week or so. “That’s a good way to streamline,” she said.

Long term, not eating a well-balanced diet can affect a person’s mental wellness and social life.

Limiting one’s food options “can increase anxiety around food,” Metzelaar said. “Food is such a pleasurable, joyful part of life, so it can impact people’s mental health as well. We gather with food. We celebrate with food.”

Another concern about eating the same thing is that it can result in intense cravings, or a fixation on the foods you aren’t eating. Metzelaar cited fitness competitors who go on strict diets, saying, “They start to notice cravings for other foods and that can show up in all kinds of ways like in sweets or certain dishes, and a lot of food taking up a lot of headspace for them, dreaming about food, waking up in the middle of the night craving food.”

The bottom line is, eating a mixture of foods and obtaining enough nutrients every day is ideal for a healthy lifestyle.

“Not overthinking our food choices is important, and over-stressing about food doesn’t necessarily do any good,” Van Eck said. “We don’t need to be perfect eaters. If you want to improve your diet, if you’re looking at the things you’re eating and you’re like, ‘Man, I’m not really getting any vegetables,’ or ‘I am not getting enough protein,’ or ‘My blood sugar is kind of out of whack’ or whatever, you can take small steps to improve that. But overhauling everything in your diet is never the answer.”

Help and support:

Breakfast Is The Most Important Meal Of The Day — Or Is It?

Posted on 08/06/2024 by Boris Clair

Breakfast is the most important meal of the day. You’ve heard it, I’ve heard it, my stomach’s heard it, too. But my stomach doesn’t care, and I’m not alone. According to the American Journal of Clinical Nutrition, a quarter of Americans skip breakfast.

So what are we doing to ourselves? Well, it depends on whom you ask.

A strong case for eating breakfast.

According to Dr. Emily Cooper of Cooper Center for Metabolism, you aren’t doing yourself any favors by skipping breakfast. “When people skip breakfast, a good percent will start disruption in insulin secretion,” Cooper said. In other words, low blood sugar, which can cause fatigue, brain fog and “exaggerated emotional response,” also known as a crappy mood. Having a meltdown? Maybe you just need a smoothie, according to Cooper’s thinking.

People have many reasons for skipping breakfast — they’re rushing to get out the door in the morning, they don’t have reliable food access or maybe, like me, their circadian rhythm is such that their ghrelin — that’s the hunger hormone — doesn’t kick in till later. Cooper doesn’t care. Skipping breakfast is a deal-breaker for her patients.

She practices what she preaches. She’d already had “two pieces of good local bakery sourdough whole grain toast with tahini and apricot jam” and was enjoying a bowl of raisins before 7 a.m. when I spoke to her. That’s complex carbs, protein, iron and healthy fats.

But not every breakfast choice wears that kind of halo. Sugary cereal and processed meats, for example, deliver calories but few nutrients. Even so, Cooper says bad breakfast beats no breakfast.

“If you don’t get enough to eat early in the day, ghrelin levels rise later. Your body is trying to make up for all the stuff you’ve missed,” she explained.

You’re hungry, even hangry, which can lead to making poor choices. You’re liable to grab something that gives you the immediate lift you need, maybe an iced Frappucino, extra whip. So here you are mid-morning, loaded with calories, fizzing with caffeine and sugar, but without enough nutrients to sustain you. You’re a hot mess for your 3 p.m. Teams meeting.

Keep that roller-coaster pattern up, and, studies indicate, including one from Cleveland Clinic, you’re looking at potential weight gain and diabesity — obesity-caused diabetes. That morning toast sounding better to you?

Caffeinated beverages have been shown to be good for brain health.

Breakfast’s effect on your brain cognition.

Dr. Jonathan Rosand has seen those studies, too. As co-founder of Massachusetts General’s McCance Brain Care Center and professor of neurology at Harvard Medical School, it’s his business to understand factors that may lead to depression, stroke and dementia. Does skipping breakfast make the list?

When I spoke to Rosand, he had eaten his oats this morning but said it’s OK that I hadn’t. He said, “I don’t know. There’s a lot of evidence” between missing breakfast and cognition. In other words, skipping breakfast won’t make me stupid. Unlike Cooper, he focuses not on the when but the what: “Getting more stuff that’s good for you — a diet rich in vegetables and leafy greens,” as well as other foods linked to brain health, including fatty fish, berries and walnuts, which are rich in omega-3s and — caffeine fans, rejoice! — coffee and tea.

Check in with yourself, Rosand advises. “How do you feel? Are you cloudy? Clear?” If you’re feeling fine, don’t worry.

What about young people?

But Rosand suggests that breakfast isn’t a bad idea for children, teens and anyone with health issues. Science backs him up on this. The American Academy of Pediatrics has found that kids who eat breakfast typically learn better at school, have fewer behaviour issues and buck the teen obesity trend by maintaining a healthy weight.

Despite that, many of Yasi Ansari’s younger patients regularly skip breakfast. For Ansari, a registered dietitian nutritionist in Los Angeles, it’s a concern. “The problem with not getting our needs met, especially in the adolescent years, is that it can lead to unhealthy eating habits, unhealthy relationships with food,” she said. “Not getting their needs met during this time period can also put individuals at risk of stunting their growth and not being able to perform their best in the classroom or out on the field.”

But, she admitted, the data is inconclusive. When working with patients, she considers other factors: “Are they meeting enough of their nutrition needs throughout the rest of the day? Do they make time for movement in their day? Are they getting enough sleep? Is there a work-life balance? What do foods at lunch and dinner look like?” Ansari advises eating “at regular intervals,” but just as important is to “listen to what your body needs.”

Rosand agrees. “Listening to your appetite — that’s helpful,” he said. “Much of what you’re inclined to do for your body is probably OK.”

What about intermittent fasting? Isn’t that supposed to be healthy?

And now the big IF is intermittent fasting. This eating trend du jour indicates fasting, skipping meals or stretching out the time between them forces your body to work more efficiently, so you’re running on ketones and fatty acids for energy, not glucose (sugar). Most people choose to stop eating around 8 p.m. and not eat again until noon the following day, meaning they skip breakfast.

Intermittent fasting isn’t proven for weight loss, but studies like one in the New England Journal of Medicine show it can benefit the body. It decreases the risk of major diseases, including diabetes, reduces inflammation, and potentially leads to living healthier and longer.

The American Academy of Pediatrics has found that kids who eat breakfast on average learn better at school, have fewer behavior issues and buck the teen obesity trend by maintaining a healthy weight.

Does skipping breakfast mean you’re in the ketone-burning club? Quite possibly. And it’s the most common way to practice intermittent fasting. Just don’t tell Cooper. “I’ve never been a fan. All these kinds of trends people get into — nothing good comes of it. It doesn’t make metabolic sense.”

What about breakfast skippers?

If you’re a member of the breakfast-skipping tribe, you’re in good company.

St. Thomas Aquinas wasn’t a morning meal fan either. He believed breakfast led to gluttony, one of your seven deadly sins, and was immoral. Pete Wells, the New York Times restaurant critic, doesn’t think breakfast is immoral, but he just doesn’t eat it. Stands to reason. He tastes food — a lot of it — for a living. It’s not what he wants to do on his time off.

If you’re expecting a lecture from nutrition and public health expert Marion Nestle, guess again. Nestle doesn’t do breakfast, either. “I prefer eating when I’m hungry, and I rarely get hungry before 10:30 or later,” she said.

As for all those studies talking about breakfast being the most important meal of the day, Nestle advises reading the fine print. Who’s funding the study? Money for The International Breakfast Research Initiative, an exhaustive database of breakfast patterns and outcomes, came from Cereal Partners Worldwide in the U.S. and Canada by General Mills.

The decision is up to you.

To eat breakfast or not to eat breakfast?

“One of the challenges when counselling people on a diet is our all-or-nothing culture,” Rosand said. “That’s not how we live.”

Do you want to start eating breakfast? Great! “Make small changes over the course of weeks, months,” Rosand added. “Look for ways to improve.”

Still not sold on the benefits of breakfast? That’s fine, too. “The goal is to feel comfortable, take better care of ourselves,” Rosand said. “Let’s give ourselves a break.”

Do You Have Issues Sleeping? These Foods And Drinks Could Be To Blame.

Posted on 06/06/2024 by Boris Clair

If you’re one of the millions who struggle with sleep, you’ve likely tried all the most-talked-about remedies. Maybe there’s chamomile tea in your pantry and melatonin supplements in your bathroom cabinet. You already know it’s not a good idea to consume caffeine in the late afternoon and that even though that glass of wine may help you initially drift off to sleep, you’re going to wake up in the middle of the night regretting it.

Still struggling? You could be unknowingly consuming something that’s to blame. According to sleep doctors, there are more foods and drinks that can mess with sleep than people realise. Rounded up here are seven foods and drinks that sleep doctors recommend steering clear of if you struggle with sleep. Plus, they offer guidance on which foods will work for you, not against you.

7 Foods And Drinks That Surprisingly Can Cause Sleep Problems

1. Spicy foods

Digging into some hot chicken wings or curry at dinner could cause sleep problems when you head to bed. Dr. Abhinav Singh, a board-certified sleep medicine and internal medicine doctor, is medical director of the Indiana Sleep Center and a medical reviewer for Sleep Foundation. He told HuffPost that eating food that’s spicer than you’re used to can increase acidity in the stomach, which can cause acid reflux that can make sleeping difficult. Singh explained that gastric acid is already naturally higher at night, and if it continues to rise, it can disrupt sleep.

Dr. Ruchir P. Patel, a sleep medicine doctor and medical director of The Insomnia and Sleep Institute of Arizona, agreed. “Eating spicy food close to going to bed can cause acid reflux, which can trigger the brain to wake up excessively.”

In addition to triggering acid reflux, Singh said, spicy food can make people feel hotter, which can also disrupt sleep.

2. Pizza (or anything with tomato sauce)

Patel said many people don’t realise that tomato sauce can be an acid reflux trigger, which can disrupt sleep similarly to the effect of spicy food. That means having pizza or spaghetti for dinner could keep you up.

In general, Patel said, it’s best to avoid eating food that’s high in sodium and saturated fat (like pizza, especially if it has pepperoni) three hours before bed because it takes longer to digest, which can then cause sleep problems.

3. Burgers

Like greasy pizza, burgers are another food that takes the body longer to digest. For this reason, Singh said, eating a big, juicy burger too close to bedtime could keep you up, especially if it has ketchup on it, which, again, can trigger sleep-disrupting acid reflux.

If you want a burger that will help with sleep rather than disrupt it, choose a plant-based burger made with lentils, which Singh said are easier to digest, or, if you are going to have beef, go for as lean a cut as possible.

4. Ice cream

You might want to resist having a bowl of ice cream for dessert if you’re dealing with sleep issues. Dr. Raj Dasgupta, the chief medical adviser for Sleep Advisor, told HuffPost that foods high in sugar, such as ice cream, can keep you up. “The high sugar content can cause fluctuations in your blood sugar, cause stomach issues and keep you alert at bedtime, preventing you from relaxing and falling asleep,” he said.

Singh also said that chocolate ice cream in particular can keep you up. “Many people don’t know that chocolate has caffeine,” Singh said, adding that dark chocolate has more caffeine than milk chocolate. Singh explained that the high fat, high sugar and high caffeine in chocolate ice cream is a triple whammy in terms of disrupting sleep.

5. Milk

In movies, TV shows and children’s books, kids are often given a glass of milk before bedtime. But in real life, Patel said, this can make falling asleep harder.

“Milk can trigger acid reflux,” he said, adding that this can happen to both children and adults. Patel explained that the lactose in milk can be problematic. If you are prone to acid reflux but want to have milk in the evening, his advice is to choose a plant-based milk, which is lactose-free and shouldn’t cause symptoms.

6. Vitaminwater

Though most people know that caffeine can disrupt sleep, Patel revealed that not everyone realises they’re consuming something with caffeine in it. “Some fancy water brands, like vitaminwater, can have up to 50 milligrams of caffeine,” he said. Singh added that some electrolyte drinks or powders can also contain caffeine.

7. Peppermint

Sucking on a peppermint after dinner or sipping peppermint tea seems pretty innocuous. But Singh said that this can cause sleep problems for some people. Why? Like many other foods on this list, he said that peppermint can trigger acid reflux, a link most people aren’t aware of.

A handful of nuts is a smart option for bedtime snacking.

What To Eat Instead

Now that we know greasy foods, spicy foods and ice cream are off the menu, what can you eat that will work in your favour? All three sleep doctors recommend eating a dinner that includes complex carbs, fibre and lean protein. Examples of complex carbs high in fibre are most vegetables, brown rice, lentils, beans, whole wheat bread and quinoa. Examples of lean protein are poultry and fish.

Dasgupta explained that these types of food support healthy digestion, which in turn is good for sleep. Scientific research backs this up, showing that a diet high in fibre, complex carbs, protein and unsaturated fats is connected with good sleep.

Singh says that meal timing matters, too. If you are going to eat close to bedtime or want a nighttime snack, he recommends keeping the portion small, under 300 calories. “A handful of nuts is a good nighttime snack because it has fibre and unsaturated fats,” he said.

What we eat and drink has a powerful effect on the body, including how well (or not) we sleep. If you have trouble falling or staying asleep, avoid the seven foods and drinks on this list to see if it makes a difference. Soon you might not need that melatonin after all.