Latest news with #TheSportsNutritionPlaybook
Time of India
4 days ago
- Health
- Time of India
Yogurt vs. Greek Yogurt: Which creamy delight loves your gut, heart, and taste buds more?
The Subtle Science Behind the Spoon Nutritional Face-Off: Protein, Sugar, and the Big Picture You Might Also Like: Which is healthier, Greek yogurt or cottage cheese? Experts settle the debate Health Benefits That Go Beyond the Bowl You Might Also Like: Chia seeds vs Flax seeds: Which superfood packs a bigger health punch? It's Not About Picking a Winner For centuries, yogurt has been a staple on breakfast tables and in lunchboxes, celebrated for its creamy texture, tangy taste and versatility. From ancient Turkish writings in the 11th century that praised its fermented magic to today's supermarket aisles stocked with endless varieties, yogurt's appeal has only grown. But in the health-conscious 21st century, a new contender has risen to challenge its throne — Greek which one truly deserves a place in your daily diet? Reports from USA Today and Healthline shed light on how these two dairy darlings compare in nutrition, taste, and yogurt begins with milk, live bacterial cultures such as Lactobacillus bulgaricus and Streptococcus thermophilus, and fermentation until it reaches its signature tang. It's lightly strained (or not strained at all), resulting in a softer consistency and slightly higher calcium yogurt takes things further. After the initial fermentation, it's strained multiple times to remove much of the whey, creating a thicker, creamier, and tangier product. This process requires significantly more milk, which is partly why Greek yogurt often costs varieties are packed with probiotics — the 'friendly' bacteria that support gut health, digestion, and immunity. According to dietitian Amy Goodson (The Sports Nutrition Playbook), yogurt is also a source of protein, calcium, B vitamins, potassium, phosphorus, and Greek yogurt edges ahead is protein content. It offers more protein and less sugar (in plain form) than its regular counterpart and about half the carbohydrates. However, it's usually lower in calcium and can be higher in calories. As nutrition expert Lisa Young (Finally Full, Finally Slim) points out, 'The best choice depends on your preferences and dietary needs.'Studies cited by Healthline highlight yogurt's role in lowering blood pressure, reducing cholesterol, and even supporting heart health. In people with high blood pressure, two or more servings of yogurt weekly were linked to a lower risk of stroke. Probiotics in yogurt may also help with weight management by promoting a healthier gut microbiome and improving feelings of Greek yogurt may be more tolerable for those with lactose intolerance thanks to its lower lactose yogurt shines in smoothies, salad dressings, and marinades, adding creaminess without overpowering other ingredients. Greek yogurt, with its rich thickness, works beautifully in dips like tzatziki, as a substitute for sour cream, or in baking for a moist, dense regular and Greek yogurt offer valuable nutrients and health benefits. The choice often comes down to your goals — more protein and creaminess? Go Greek. Higher calcium and a lighter texture? Stick with remember: flavored varieties can be loaded with added sugars that diminish their benefits. Nutritionists recommend opting for plain versions and adding your own natural sweeteners, like fruit or honey.
USA Today
09-08-2025
- Health
- USA Today
11 reasons why you need more sweet potatoes in your diet
Various forms of sweet potatoes have long held a place at holiday tables, burger joints and in Southern kitchens, but their reputation as a sugary side dish often sells them short. After all, this colorful root vegetable is more than just comforting and delicious. It's packed with nutrients that support eyesight, digestion, immunity and even heart health. 'Sweet potatoes are a nutrient-rich choice that offer sweetness and satisfaction along with important vitamins, minerals and fiber,' says Lisa Young, a registered dietitian nutritionist, author of "Finally Full, Finally Slim" and an adjunct professor of nutrition at New York University. 'When eaten in reasonable portions and prepared simply, they can be a delicious and healthful part of almost any eating plan.' What are sweet potatoes? Sweet potatoes are starchy root vegetables that come in a variety of colors, with orange being the most common, followed by purple, white and yellow. While they share a name with white potatoes, they're not closely related. 'Sweet potatoes belong to the morning glory family, while white potatoes are part of the nightshade family,' explains Amy Goodson, a Texas-based registered dietitian and founder of The Sports Nutrition Playbook. 'Sweet potatoes also have a different nutrient profile." For instance, sweet potatoes tend to be higher in certain key nutrients and have a lower glycemic index, meaning they raise blood sugar more gradually than white potatoes. 'This makes them better at supporting blood sugar levels,' notes Young. From a culinary standpoint, sweet potatoes are as versatile as they are nutritious since they shine in both sweet and savory dishes. You can bake them whole, cube them for roasting, mash them with herbs, blend them into smoothies or slice them into fries. And though typically in season during the fall and winter, sweet potatoes also have the benefit of being available year-round in most grocery stores. Hmm: Smoothies are more popular than ever. But are they healthy? How many calories in a sweet potato? Sweet potatoes are not only nutritious but also lower in calories than many people realize. One small sweet potato (about 100 grams) has only about 80 calories, according to the U.S. Department of Agriculture. That same serving provides over 4 grams of fiber, which is great for digestive health, blood sugar regulation and promoting a sense of fullness. 'Low calorie content plus high fiber makes sweet potatoes a good food for healthy weight management,' says Young. "Provided they're prepared in a health-conscious way, of course." Being high in fiber and a good source of complex carbohydrates, sweet potatoes can also 'provide lasting energy for daily activities or workouts,' adds Goodson. They're especially rich in beta-carotene, a powerful antioxidant your body converts into vitamin A. In fact, 'just one medium sweet potato provides over 100% of the recommended daily intake of vitamin A,' says Young. This essential nutrient "supports eye health, immune function and healthy skin,' says Goodson. Sweet potatoes also offer a range of other nutrients, including manganese, calcium, magnesium, phosphorus and vitamin C – minerals and vitamins that contribute to immunity, bone health, brain development and collagen production. They're particularly rich in potassium, with a single small sweet potato delivering nearly 500 milligrams of the mineral. 'Potassium is an important mineral for heart health and blood pressure regulation,' says Young. Are you getting enough potassium? And what foods can you get it from Can you eat sweet potatoes every day? Despite their benefits, sweet potatoes should be consumed in moderation. 'They're still a starchy vegetable that can raise blood sugar when eaten in large portions or prepared with added sugars, like in candied yams,' cautions Young. To get the most benefit without downsides, she recommends keeping preparations simple: "think roasted, baked or steamed – not fried or drenched in butter and brown sugar." Sweet potatoes are also naturally high in oxalates, which are compounds that may contribute to kidney stones in susceptible individuals. This is why people with a history of kidney stones or kidney disease should consult a healthcare provider before increasing their intake, says Goodson. Additionally, their fiber content, while beneficial in moderation, can cause bloating or constipation if consumed in excess. Another consideration is the high vitamin A content of sweet potatoes. While beta-carotene from plant sources is generally safe, very high intakes over time may interfere with certain medications such as retinoids or blood thinners. As long as such considerations are kept in mind, though, 'there really are not many downsides to eating a sweet potato," says Goodson. 'Their natural sweetness, paired with key vitamins and minerals, makes them a smart addition to most balanced diets."
Yahoo
25-07-2025
- Health
- Yahoo
The real problem with drinking apple juice
With its sweet, crisp taste and refreshing flavor profile appealing to both children and adults, apple juice is a staple in many homes. From lunch boxes to hotel breakfast lounges, the beverage has wide enough appeal that one 2019 survey found that 69% of people rank apple juice as their favorite flavor of fruit juice. But is that really a good thing? While the old saying goes that "an apple a day keeps the doctor away," that wisdom applies to the whole fruit – not its juicy counterpart. Here's the truth about what apple juice is, how good it really is for you and when it might be worth skipping. What is apple juice? Apple juice is simply the liquid extracted from pressed apples. After harvest (typically in the fall for Northern varieties), apples are washed, crushed and pressed. The juice is then filtered to remove any solids. Depending on how much pulp remains, the result is either a 'clear' and crisper juice, or a 'cloudy' version with more dietary fiber and plant compounds. With both varieties, pasteurization usually follows, 'ensuring both food safety and an extended shelf life,' says Caroline Susie, a registered dietitian and national spokesperson for the Academy of Nutrition and Dietetics. As long as it's labeled 100% juice, 'apple juice will have no added sugars, sweeteners or artificial ingredients,' says Amy Goodson, a nutritionist and registered dietitian at The Sports Nutrition Playbook. 'It may be from concentrate or fresh-pressed, but it's all derived from real apples.' On the other hand, apple juice that doesn't have the 100% label 'may be a juice blend or a juice cocktail that contains added sugars, high-fructose corn syrup, flavorings or other fruit juices to enhance taste, which reduces its nutritional quality,' she explains. Apple cider is a different beverage altogether. "It's typically unfiltered and may be raw or minimally processed, giving it a cloudier appearance and a shorter shelf life,' says Lisa Young, a registered dietitian nutritionist, author of "Finally Full, Finally Slim" and adjunct professor of nutrition at New York University. Apple juice is also distinct from apple cider vinegar, which is fermented to produce acidity that's useful in cooking and for medicinal purposes. 'Apple cider vinegar is sour and used more like a condiment than a drink,' says Young. Yes, apple cider can be good for you. But here's why you should avoid overconsumption. Is apple juice good for you? If you're choosing 100% juice, apple juice does offer some genuine health benefits. Studies show that small amounts may help improve cardiovascular markers like reduced oxidative stress, lower blood pressure and improved cholesterol levels. Apple juice also contain antioxidants and polyphenols 'which have beneficial effects that may further help support heart health and reduce inflammation,' says Young. Plus, 'drinking diluted apple juice can be helpful for rehydration and recovering from illness,' she adds, which is why apple juice is commonly served in hospitals. The pulp in cloudy versions of the juice 'can be good for digestive health,' says Susie. Apple juice also provides plenty of vitamin C and potassium, along with smaller amounts of other nutrients like iron, magnesium, folate and vitamin B6 – all "improving overall nutrient intake and supporting immune health,' says Goodson. Noted: Improving gut health can do more than help digestion Can you drink apple juice every day? Despite such benefits, moderation is key. One 8-ounce glass of apple juice contains about 27 grams of sugar, which is comparable to the amount of sugar you'd get drinking the same quantity of soda. And unlike whole apples, apple juice lacks the fiber to slow glucose absorption. This 'can cause a quick spike in blood sugar,' which is especially concerning for people with prediabetes, diabetes or insulin resistance, says Young. While 100% juice isn't directly tied to increased diabetes risk, portion control is still essential. And sugar-sweetened versions of the beverage are linked to higher risk, "so if you're living with diabetes or prediabetes, limiting consumption or pairing your apple juice with a protein or healthy fat can help prevent blood sugar spikes,' says Susie. Children should also limit intake, not only due to high sugar content but also because of increased risk of dental cavities. And at over 100 calories per 8-ounce drink, "overconsumption may contribute to weight gain if not balanced within a healthy diet,' says Young. Ultimately, 'apple juice can be part of a healthy diet when consumed in moderation and ideally in 100% juice form without added sugars,' says Goodson. 'But it's still best balanced with whole fruits and other fiber-rich foods to support steady energy and long-term health.' This article originally appeared on USA TODAY: Is apple juice good for you?
USA Today
25-07-2025
- Health
- USA Today
The real problem with drinking apple juice
With its sweet, crisp taste and refreshing flavor profile appealing to both children and adults, apple juice is a staple in many homes. From lunch boxes to hotel breakfast lounges, the beverage has wide enough appeal that one 2019 survey found that 69% of people rank apple juice as their favorite flavor of fruit juice. But is that really a good thing? While the old saying goes that "an apple a day keeps the doctor away," that wisdom applies to the whole fruit – not its juicy counterpart. Here's the truth about what apple juice is, how good it really is for you and when it might be worth skipping. What is apple juice? Apple juice is simply the liquid extracted from pressed apples. After harvest (typically in the fall for Northern varieties), apples are washed, crushed and pressed. The juice is then filtered to remove any solids. Depending on how much pulp remains, the result is either a 'clear' and crisper juice, or a 'cloudy' version with more dietary fiber and plant compounds. With both varieties, pasteurization usually follows, 'ensuring both food safety and an extended shelf life,' says Caroline Susie, a registered dietitian and national spokesperson for the Academy of Nutrition and Dietetics. As long as it's labeled 100% juice, 'apple juice will have no added sugars, sweeteners or artificial ingredients,' says Amy Goodson, a nutritionist and registered dietitian at The Sports Nutrition Playbook. 'It may be from concentrate or fresh-pressed, but it's all derived from real apples.' On the other hand, apple juice that doesn't have the 100% label 'may be a juice blend or a juice cocktail that contains added sugars, high-fructose corn syrup, flavorings or other fruit juices to enhance taste, which reduces its nutritional quality,' she explains. Apple cider is a different beverage altogether. "It's typically unfiltered and may be raw or minimally processed, giving it a cloudier appearance and a shorter shelf life,' says Lisa Young, a registered dietitian nutritionist, author of "Finally Full, Finally Slim" and adjunct professor of nutrition at New York University. Apple juice is also distinct from apple cider vinegar, which is fermented to produce acidity that's useful in cooking and for medicinal purposes. 'Apple cider vinegar is sour and used more like a condiment than a drink,' says Young. Yes, apple cider can be good for you. But here's why you should avoid overconsumption. Is apple juice good for you? If you're choosing 100% juice, apple juice does offer some genuine health benefits. Studies show that small amounts may help improve cardiovascular markers like reduced oxidative stress, lower blood pressure and improved cholesterol levels. Apple juice also contain antioxidants and polyphenols 'which have beneficial effects that may further help support heart health and reduce inflammation,' says Young. Plus, 'drinking diluted apple juice can be helpful for rehydration and recovering from illness,' she adds, which is why apple juice is commonly served in hospitals. The pulp in cloudy versions of the juice 'can be good for digestive health,' says Susie. Apple juice also provides plenty of vitamin C and potassium, along with smaller amounts of other nutrients like iron, magnesium, folate and vitamin B6 – all "improving overall nutrient intake and supporting immune health,' says Goodson. Noted: Improving gut health can do more than help digestion Can you drink apple juice every day? Despite such benefits, moderation is key. One 8-ounce glass of apple juice contains about 27 grams of sugar, which is comparable to the amount of sugar you'd get drinking the same quantity of soda. And unlike whole apples, apple juice lacks the fiber to slow glucose absorption. This 'can cause a quick spike in blood sugar,' which is especially concerning for people with prediabetes, diabetes or insulin resistance, says Young. While 100% juice isn't directly tied to increased diabetes risk, portion control is still essential. And sugar-sweetened versions of the beverage are linked to higher risk, "so if you're living with diabetes or prediabetes, limiting consumption or pairing your apple juice with a protein or healthy fat can help prevent blood sugar spikes,' says Susie. Children should also limit intake, not only due to high sugar content but also because of increased risk of dental cavities. And at over 100 calories per 8-ounce drink, "overconsumption may contribute to weight gain if not balanced within a healthy diet,' says Young. Ultimately, 'apple juice can be part of a healthy diet when consumed in moderation and ideally in 100% juice form without added sugars,' says Goodson. 'But it's still best balanced with whole fruits and other fiber-rich foods to support steady energy and long-term health.'
USA Today
22-07-2025
- Health
- USA Today
Cake flour is buzzy on TikTok. That may not be a good thing.
Whether making a fluffy birthday cake, buttery shortbread cookies or melt-in-your-mouth cupcakes, more bakers are swapping out their all-purpose flour for a finer version known as cake flour. This once-niche ingredient is having a moment, thanks to frequent mentions by television chefs and a growing number of baker-led TikToks. 'People are learning that the flour you use really can change the texture of your baked goods,' says Amy Goodson, a nutritionist and registered dietitian at The Sports Nutrition Playbook. 'And cake flour gives you that light, tender bite you can't always achieve with other flours.' Whether you're baking for a celebration or perfecting your weekend muffins, understanding what health benefits cake flour does – and doesn't – offer can help you be a more informed pâtissier. What is cake flour? Cake flour is a finely milled flour that's specifically designed for more delicate baked goods. Typically made from soft wheat, one of its defining characteristics is that it contains only a fraction of the protein found in all-purpose flour. It's also more refined, "which gives it a finer consistency than all-purpose flour and makes cake flour ideal for baking moist cakes with a tender crumb,' explains Jen Messer, a registered dietitian and nutrition consultant at Jen Messer Nutrition. The lower protein content also means less gluten develops during mixing, helping the final product stay soft and airy rather than turning chewy or dense, explains Goodson. Most cake flour is also chlorinated, adds Messer, which is a treatment that weakens the gluten-forming proteins even further and allows the flour to absorb more liquid and sugar. It's because of these qualities that cake flour has become the go-to choice in recipes for angel food cakes, cupcakes, sponge cakes and any dessert where a fine, soft texture is key. Understood: Too many added sugars in your diet can be dangerous. This should be your daily limit. Is cake flour healthy? While cake flour certainly enhances taste and texture, it's no nutritional powerhouse. 'Cake flour might create soft, tender cakes, but it's not the most nutritious option since it's so highly refined,' says Messer. A major reason for this is that, when the flour is stripped of the bran and germ parts of the wheat kernel, it loses much of its dietary fiber and other nutrients. This is why cake flour is also more likely to cause blood sugar spikes compared to whole grain flours. 'Cake flour is mostly made up of fast-digesting carbohydrates,' Messer explains. Not only that, but cake flour isn't typically fortified the way all-purpose flour often is, 'so it may contain fewer added vitamins and minerals,' adds Goodson. Its lower protein content also makes it less ideal from a health perspective. At the same time, cake flour isn't completely devoid of nutrients. It contains some protein and fiber – about 2 grams of protein and 1 gram of fiber per 1/4 cup – and it has trace amounts of calcium, potassium, magnesium, iron and some B-vitamins. And Messer notes one small way cake flour may actually have an edge over all-purpose flour: 'Cake flour may form less acrylamide,' she says, referring to a chemical that can develop during baking and is considered a potential health concern. Still, 'this small advantage doesn't make up for its lack of overall nutrition,' she adds. What vitamins should you take? Why experts say some answers to this are a 'big red flag.' Does cake flour go bad? Like all pantry staples, cake flour has a shelf life. And while it doesn't contain the wheat germ or bran – components that can go rancid in whole grains – and therefore tends to be more shelf-stable, it can still spoil over time, "especially if stored improperly,' says Goodson. 'Typically, it lasts six to 12 months in the pantry, but can last longer if stored well.' To keep it fresh longer, Messer recommends transferring it from its original box or packaging 'to an airtight container and storing it in a cool, dry and dark place away from heat and moisture.' For longer-term storage, keeping it cold is best. 'Refrigerate or freeze it in a sealed container to extend freshness and prevent rancidity,' says Goodson. No matter how it's been stored, though, 'older cake flour should be checked before using in a recipe," advises Messer. "If it smells sour, musty, unpleasant or if you notice discoloration, mold, hard clumps or any signs of insects, it's best to throw it away.'
