How can mushrooms reduce cancer risks? Mushrooms are more than just a tasty addition to your meals. They are nutritional powerhouses that provide essential vitamins, minerals, and antioxidants.  Additionally, mushrooms contain compounds like polysaccharides and beta-glucans, which can have great medicinal properties, such as fighting cancer (2).  Several types of mushrooms have been studied for […]

What is prediabetes? Prediabetes is a condition where blood sugar levels are higher than normal but not high enough to be diagnosed as type 2 diabetes (2).  In this condition, the body’s cells become resistant to insulin, a hormone that regulates blood sugar levels. Consequently, this leads to an imbalance in blood sugar levels.  Normal […]

Sugar and carbohydrates To better understand the topic of beer and sugar, it is important to clarify what sugar is.  Sugar is the simplest form of carbohydrate. Other forms of carbohydrates are fruits, legumes, vegetables, or fiber. Carbohydrates are one of the building blocks of our diet. Along with protein and fat, they are referred […]

What types of cereal are good for people with diabetes? Understanding the nuances of cereal selection is key to crafting a diabetes-friendly breakfast. So, what cereal can people with diabetes eat without worrying about blood sugar spikes?  The answers lie in exploring breakfast cereals that support your health and perfectly fit the principles of a […]

Bananas and diabetes: What you should know Bananas are not only the most popular fruit, but they are also healthy. They are packed with essential nutrients like potassium, vitamin B6, and dietary fiber, which can lower blood pressure, improve digestion, and boost energy.  Nonetheless, many are concerned about eating bananas because of their carbohydrate content.  […]

What is sugar alcohol? Sugar alcohols, called polyols, are naturally found in certain fruits and vegetables or produced commercially (1). Due to their low sugar content and calories, they are often used as sweeteners and bulking agents in various products instead of simple sugars. Sugar alcohols are neither sugar nor alcohol but share properties with […]

Plant-based diets and free radicals: How does it work? Before diving into how a plant-based diet helps your body fight free radicals, let’s define them and explain how they function. What are free radicals in the body, and what do they do?  Your body produces unstable molecules called free radicals as byproducts of energy creation […]

What is insulin resistance? Insulin is a hormone secreted by the pancreas that plays a fundamental role in converting food into energy or storing it for later. When blood glucose levels rise after eating, the pancreas responds by producing insulin. Insulin, in turn, helps cells use sugar and lowers blood glucose levels to normal levels. […]

What are nectarines Nectarines are a type of stone fruit found in the Rosaceae family of plants, which also includes peaches, plums, and apples. Of the Rosaceae family, nectarines are most closely related to peaches, only without the tiny hairs that give peaches a fuzzy outside texture (1). Nutrition facts Like most fruits, nectarines are […]

Natural remedies for inflammation and pain From the extracts of the smallest plants to the honey of bees, the products of the natural world have made the foundations of modern medicine (2,3). It is no wonder that many of us are drawn to finding natural remedies for our ailments (4,5): natural products carry many health […]

Is ginger good for anxiety? Ginger can be a natural way to ease anxiety and improve mental well-being. With its anti-inflammatory and antioxidant properties, ginger is being hailed as a mood enhancer without the side effects of medications. Interested in how ginger can daily brighten your mental health? Let’s dive into how this simple root […]

Asparagus benefits for skin: May protect against skin aging Ultraviolet (UV) radiation causes inflammation in skin cells, which can increase the rate of collagen loss and lead to early signs of skin aging. Antioxidants can prevent or reduce the severity of the initial inflammation. Studies on cell cultures showed that asparagus extract inhibited inflammatory cascades […]

Skin benefits of blackberries Blackberries contain large amounts of nutrients that can make your skin healthy. Some of the benefits include: Increases moisture levels in the skin Blackberries contain 85 percent water, making them an excellent natural hydrator for skin. They maintain skin moisture levels, reducing the likelihood of breakouts (2). They are packed with […]

What is the prostate? Before we study foods good for prostate health, let’s understand what the prostate is. The prostate is present below the bladder and in front of the rectum in men. It surrounds the urethra, the tube that carries urine and semen out of the body (2). Anatomy and function The prostate is […]

Nutritional profile of brown rice  Based on our diligent research and rigorous study of various authentic sources, including a report published by the U.S. Department of Agriculture (1). We have presented the nutritional breakdown of one cup of cooked brown rice as follows: Brown rice also contains antioxidants that nullify free radicals, thus inhibiting damage […]

Benefits of drinking water with salt and baking soda Curious about how a simple mix of ingredients in your kitchen can elevate your health? Drinking water with salt and baking soda goes beyond quenching thirst; it might be a secret weapon for hydration, digestion, and oral health. Hydration Adding salt and baking soda to your […]

Is honey a healthy sweetener? While sugar and honey are carbohydrates, their healthiness lies in the method used for processing. Sugar undergoes extensive processing before becoming the final product, while honey is typically in its purest form, sourced directly from nature.  To assess the health factor, let’s break down the amount of sugar in honey […]

What is refined sugar, and why is it not good for you? All sugars are not created equal.  We can broadly think of sugars as natural or refined, with refined sugars leading to the negative health effects associated with excess sugar consumption. Natural sugar vs added sugar: What are the differences? Natural sugars occur in […]

Worst and best drinks for diabetes Keeping yourself hydrated is a must, whether you have diabetes or not. Insufficient water intake can lead to elevated cortisol levels, negatively affecting blood glucose regulation (1). Unfortunately, many store-bought beverages are laden with harmful ingredients. So, how can those with diabetes discern between beneficial and detrimental choices? How […]

Milk and acid reflux: A myth or real connection? In movies, when a character takes a spicy bite and reacts with mouth-fanning, they usually rush to grab milk.  Due to its calcium and protein, milk is thought to cool the spice and relieve heartburn. But is there a real connection between milk and reducing acid […]

Ginger and Parkinson’s disease: What is the link? After Alzheimer’s, Parkinson’s disease (PD) is the second most common neurodegenerative disorder. It affects 1 to 2 percent of the elderly population (1).  Basically, PD stems from the gradual loss of dopaminergic neurons in a specific area of the midbrain. This leads to a shortage of dopamine, […]

What is kimchi? In Korea, there is a tradition of preparing fermented vegetables served as a side dish in most meals. Typical vegetables for making kimchi include cabbage, cucumber, or radish. Other vegetables like green onion and leaf mustard are often included in the mix.  Kimchi is more complex than it appears:  Sour taste and […]

12 best herbs for liver health: Benefits and potential side effects The liver, a vital organ, is crucial in maintaining our overall health. In our search for well-being, natural remedies, especially herbs to cleanse the liver, have gained immense popularity. Among these, certain best herbs for liver detox stand out for their remarkable liver-supporting properties. […]

Can diabetics eat beans?  Beans are high-nutrient foods that are easy to find and inexpensive. They are usually found in different forms, such as dry beans, canned beans, precooked beans, frozen beans, and vacuum-packed beans. Each has advantages and disadvantages, but as a general rule, people with diabetes should consume foods with no added sugar […]

What are enzymes? How do they work? Because of various enzymes and minerals in the fruit, papaya, also known as “paw paw,” has become a popular cosmetic ingredient.  These enzymes, known as biocatalysts, are essential for your skin health. Enzymes help simplify complex and inactive molecules to create simpler active molecules that your skin can […]

Is microwave popcorn healthy? Discover the truth Is microwave popcorn unhealthy? Why is microwave popcorn bad for you? These questions have sparked a heated debate in recent times. This popular snack offers convenience, but there is doubt about its health benefits. So, let’s explore the science to make an informed choice about the place of […]

Does meat cause cancer? Red meat vs. processed meat Cancer in the meat we eat has been a topic of concern and scientific research for several years. The question that often arises is, “Can meat cause cancer?”. While the research is complex and ongoing, there is potential evidence to suggest a relationship between meat consumption […]

What is kefir? Kefir is a tangy fermented milk drink made with small, gluten-free, cauliflower-shaped kefir grains, usually 1 to 4 cm in size (2). These grains contain a mix of bacteria and yeast known as “probiotics.” The key bacteria are lactic acid bacteria, mainly from Lactobacillus groups, known for promoting gut health (1, 3, […]

Groups of foods bad for your kidneys: Minerals and kidney health  Research suggests an association between Chronic Kidney Disease (CKD) and inadequate intake of some minerals such as phosphorus, potassium, iron, and zinc (2). However, an excess of minerals —notably processed sources —can also compromise kidney function. This is because minerals exist in a very […]

What is matcha? Matcha is a type of tea with a green color and has powerful health benefits, but do not let the intense green color fool you — it is made from the same species that black and green tea are made of, called Camellia sinensis.  Matcha’s distinct properties are developed by growing C. […]

Best foods that help regulate blood sugar & promote metabolic health Natural whole foods such as diverse fruits, vegetables, legumes, nuts, and seeds packed with fiber, vitamins, and minerals. Besides, these foods also provide sustainable energy for your metabolic health. To maintain a balanced diet, it’s important to include nutrient-dense, unprocessed, and unpackaged foods in […]

Does milk have sugar? Yes, and the sugar content in milk varies greatly depending on its source. Due to the various types of milk, you might consider rephrasing the question from “Is there sugar in milk?” to “Is there sugar in [specific type of milk]?”. You can also ask, “Is the sugar in milk bad?” […]

Which tea is best for focus? Now, let’s discuss some teas that help you focus. From the classic green to the exotic Matcha, the refreshing peppermint, the ancient Ginkgo Biloba, and the fiery ginger, each cup holds a secret to unlocking your potential. They are more than tea to help you focus; they are your […]

Prostate and prostate cancer The prostate is a small walnut-sized gland nestled beneath the bladder in men. It is crucial in reproductive health, urinary function, and hormonal balance. Many men aged 50 and above experience prostate problems. These can lead to symptoms such as pain and increased frequency of urination (1). Prostate cancer is the […]

Oatmeal glycemic index: All you need to know The glycemic index (GI) is a system that attributes a number from 0 to 100 to a particular food based on its glucose content and its effect on increasing blood sugar two hours after eating. Highly processed foods have higher GIs, while foods rich in protein or […]

Important vitamins for strong nerves: Things you should know Before we delve into the specifics of each essential vitamin and nutrient for your nerves, it’s important to understand the broader picture. Think of your nervous system as this intricate web, a superhighway of messages zipping from your brain to every corner of your body. To […]

All about farro: Origin and nutrition facts Farro (Triticum dicoccum) emerges as one of the primary grains in history and is considered the first type of wheat cultivated by man more than 12,000 years ago in Egypt. In ancient Greece and Rome, farro is the main ingredient in making bread, as the Italian term “farina” […]

What is zucchini? Zucchini is a squash that grows on a vine and has a cylindrical form. They are usually green but can be yellow, white, or striped. Technically, zucchini is a fruit, but most people consider it a vegetable. Zucchini are picked when immature, usually under 8 inches (20 cm). If you let them […]

What are plantains? On the surface, plantains look like very large, thick bananas. Unlike bananas, they contain high levels of starchy carbohydrates, making them more nutritionally like a potato (1). Plantains are also a rich source of fiber, and several key vitamins and minerals, particularly Vitamin C, Vitamin B6, potassium, and magnesium. Plantains are a […]

Is Brown Sugar Bad For You? Brown sugar is a conventional sweetening agent made by sugarcane processing, creating its unique flavor (1). Sugar is part of our diet. Though it gives us a lot of calories, there are multiple harms associated with sugar, especially added or artificial sugars (2, 3). Brown sugar is a sugar […]

The glycemic index of pineapple Understanding the glycemic index of various foods is crucial in managing blood sugar levels. Pineapple is a tropical, exotic fruit extensively cultivated in South America and known for its exceptional flavor, enticing aroma, juicy texture, and natural sweetness. You can eat it fresh or turn it into other foods. One […]

Eggs: Nutritional facts Eggs are a dietary staple, a versatile food source that complements different dietary goals; they’re good for blood sugar management, protein intake, and overall nutrient enhancement (1).  Glycemic index of eggs Eggs have a glycemic index of 0 (2, 3) because of low carbohydrate (sugar) content. Thus, they have a slight impact […]

Does eating sugar cause diabetes? Facts to know The short answer to “Does sugar cause diabetes?” is no, it does not directly cause diabetes. However, increased sugar intake is associated with an increased risk of type 2 diabetes.  Diabetes is a chronic disease triggered by many factors (1). So, whether it’s type 1, type 2, […]

Are carrots good for diabetes? Many people wonder if carrots are a good option for individuals with diabetes. The question of “Can diabetics eat carrots?” arises frequently among those seeking dietary guidance. Fortunately, carrots can be a beneficial addition to the diet of someone with diabetes.  One of the primary concerns for diabetics is how […]

Why can certain foods cause anxiety? Food and mental health The limbic system in the brain controls our emotions. However, the complete structure of the limbic system has yet to be determined. It is generally accepted that it consists of four parts: the hypothalamus, hippocampus, amygdala, and limbic cortex (1). Thus, our mood may be […]

Are peanuts good for diabetes? Nuts, both tree nuts and peanuts, are considered densely packed with nutrients. They contain valuable nutrients like healthy fats, fiber, vitamins, minerals, and bioactive components. Some well-known nuts include walnuts, almonds, hazelnuts, pistachios, macadamias, and cashews. Peanuts, although classified as a legume, are often grouped with nuts due to their […]

Is eating burnt food bad for you? Facts you should know Is it bad to eat burnt food? This question has been a subject of concern for many people who enjoy grilled, roasted, or fried foods. The charred and crispy texture of burnt foods can appeal to some. But, it also raises some health-related questions.  […]

Sweet potatoes and diabetes: Facts you should know Diabetes management requires a thoughtful approach to food choices. Choosing the right foods can help control blood glucose and provide essential nutrients. Sweet potatoes are often a topic of discussion related to diabetes. Some of the questions that spark are their impact on blood sugar and their […]

The science of healthy snacking Some limited studies have indicated that snacking has varying yet no significant impact on overall calorie intake (1, 2). One study, however, has found high-protein and high-fiber snacks to be most effective in lowering both hunger and net calories (3). Likewise, there is no conclusive or direct correlation between snacking […]

What are the best fat-burning foods? The best foods for losing weight are not too difficult to recognize.  Eating foods that are nutritionally dense means you get more for less. Foods that improve satiety, or keep you feeling full longer, mean less cravings and fewer calories eaten overall. Lastly, there are also foods that can […]

Glycemic index of potatoes: All you need to know When it comes to the glycemic index (GI) of potatoes, there are a few key things worth knowing. The glycemic index measures how carbs in food affect blood sugar levels. Potatoes, a staple in many diets, have a range of GI values depending on several factors. […]

What is ketosis To understand it, let’s refer to the normal workings of metabolism. In normal circumstances, the body utilizes glucose as a source of energy. The glucose sources are dietary carbs, sugars, starchy food, etc. Now, the body breaks the sugars into simple sugars to use them as fuel or stores them in the […]

What is keto flu? Keto flu, short for ketogenic flu, is a range of symptoms commonly experienced when starting a ketogenic diet. It occurs within a few days or weeks of adopting the diet (1). The symptoms usually ease up after about a week as the body starts burning fat (2).  Keto flu isn’t caused […]

What is a paleo diet? The paleo diet attempts to replicate the eating habits of Paleolithic humans. It is also known as the Paleolithic diet, hunter-gatherer diet, or the Stone Age diet.  The paleo diet focuses on natural foods, including fruits, vegetables, lean proteins, nuts, and seeds. Understandably, many agricultural or farmed products are excluded. […]

Things to know about iron Dietary iron comes in two types—heme and nonheme iron. Meat, poultry, and seafood contain both these types, whereas plant-based foods contain only non-heme iron. Heme iron from animal sources is more readily absorbed by the body.  On average, your body can absorb only 2% to 20% of consumed non-heme iron, […]

What is the Mediterranean diet? The Mediterranean diet and lifestyle originated from Greece, Southern Spain, Italy, and other regions around the Mediterranean Sea. The populations in these countries are known for their lower risk of metabolic and cardiovascular diseases (1). The Mediterranean diet emphasizes whole foods and mindful eating. The key health benefits lie in […]

Ginger at a glance There are many different varieties of ginger, with more than 1,000 species and 47 genera. The most popular varieties include: Ginger consists mostly of water and carbohydrates, with miniscule protein (1). With only 2 grams of carbohydrates per 5 slices, ginger is a low-glycemic food with traces of fiber and sugar […]

Essential Nutrients in ginkgo biloba Ginkgo biloba plant extract contains high levels of vitamin C, carbohydrates, proteins, and other nutrients. Its health benefits include cancer prevention, improved blood circulation, and treating neurologic conditions (1). Key nutrients found in 100 g of ginkgo biloba extract: Ginkgo biloba in traditional Chinese medicine The ginkgo is one of […]

What is the Mediterranean diet? The Mediterranean dietary pattern is based on traditional eating habits and cuisines from Greece, Italy, Southern Spain, and other Mediterranean regions.  Multiple studies found that populations around the Mediterranean Sea basin had lower rates of cardiovascular and metabolic diseases. Hence, the term Mediterranean diet was coined. A traditional Mediterranean diet […]

What makes a great keto snack? The best keto snacks have little to no carbs (1). Ideally, they should also be high in healthy fats and moderate in proteins. This macronutrient balance is the basis of the ketogenic diet and is key to staying in nutritional ketosis. To keep on the keto track, it’s best […]