Latest news with #Zumpano
Yahoo
2 days ago
- Health
- Yahoo
Psyllium husk is being touted as ‘nature's Ozempic' – here's what experts say
As Ozempic and similar GLP-1s have transformed the world of weight loss, health companies and influencers have been scrambling to find 'nature's Ozempic' – cheaper, non-prescription products they claim can help with weight loss. The latest buzzy supplement? Psyllium husk. 'Psyllium husk has become popular thanks to a wave of social media influencers and wellness personalities touting its ability to suppress appetite, regulate digestion and even mimic the effects of more costly medications,' says Lena Beal, spokesperson for the Academy of Nutrition and Dietetics. But comparing it to Ozempic is 'oversimplified and misleading', she warns. On TikTok, more than 12,500 videos boast the psyllium husk tag. But this substance is not new; it has long been popular in India and across south Asia. Is psyllium husk a miracle weight-loss substance? No. But there are benefits, experts say. The outer covering of any seed is called a husk. Psyllium husk comes from the seed of Plantago ovata plants, a type of shrub that grows in sandy deserts and steppes. In the US, 'it is best known as the active ingredient in over-the-counter laxatives like Metamucil', says Beal. Psyllium husk can be consumed in pill or powder form. It can also be consumed whole, when is resembles tiny wood shavings. When combined with water, it creates a gloopy, gel-like substance. That gloopiness may not sound appealing, but it's part of what makes the product useful. Psyllium husk is a good source of soluble fiber, explains Katherine Zeratsky, a registered dietitian at the Mayo Clinic in Minnesota. Soluble fiber – unlike insoluble fiber, which remains unchanged during digestion – attracts water during digestion and turns into a gel. This gel can soften stools and add bulk to them, which helps in the management of constipation and diarrhea, says Julia Zumpano, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. Related: What is okra water and is it good for your health? Additionally, Zumpano says, this gel can bind with the bile in your gut, which is composed of cholesterol, and remove it with the body's waste, thus reducing the amount of cholesterol in your body. Beal points to a 2018 meta-analysis in the American Journal of Clinical Nutrition which found 10-15g of psyllium husk a day significantly reduced LDL (or 'bad' cholesterol) and total cholesterol in 'healthy individuals and those with high cholesterol'. By slowing the rate of glucose in the bloodstream, it can also help in blood sugar management, says Zumpano. Psyllium husk can also increase one's overall consumption of fiber, a significant benefit given that only 5% of people in the US and 9% of adults in the UK eat the recommended amount of 25-30g of fiber a day. Psyllium husk provides about 7g of fiber per tablespoon. Eating fiber in any form has many benefits, says Zumpano, including 'slowing down digestion and increasing satiety, which are both benefits of weight-loss drugs'. (She is careful to add that fiber does not accomplish either of these outcomes to the extent GLP-1s can.) When increasing your fiber intake, start slowly and adjust as necessary, says Zeratsky. She suggests starting with a powder form, which gives you control of the amount. Experts emphasize that it's extremely important to consume psyllium husk with enough water: roughly 500ml of water per 20g of fiber. Because psyllium husk expands quickly with liquid, without an adequate amount of water, it can become a choking hazard and potentially lead to gastrointestinal obstruction, says Beal. This also means it may not be ideal for everyone. 'People with swallowing difficulties, bowel strictures or severe gastrointestinal conditions like Crohn's disease should consult a healthcare provider before using psyllium,' says Beal. Fiber and psyllium can also potentially interact with certain medications, warns Zeratsky, so consult a doctor or pharmacist before taking it. Also, thinking of it as 'nature's Ozempic' comes with its own risks, experts say. Overconsumption can lead to digestive discomfort, she warns, adding that people may overly rely on a single ingredient instead of a 'holistic lifestyle change'. If psyllium husk isn't your thing, there are plenty of other foods that offer similar benefits, says Zeratsky. 'Fruits, vegetables, beans and other legumes, and whole grains, particularly oats, barley and quinoa, all contain soluble fiber' and a variety of other beneficial nutrients, she says.
Yahoo
2 days ago
- Health
- Yahoo
Psyllium husk is being touted as ‘nature's Ozempic' – here's what experts say
As Ozempic and similar GLP-1s have transformed the world of weight loss, health companies and influencers have been scrambling to find 'nature's Ozempic' – cheaper, non-prescription products they claim can help with weight loss. The latest buzzy supplement? Psyllium husk. 'Psyllium husk has become popular thanks to a wave of social media influencers and wellness personalities touting its ability to suppress appetite, regulate digestion and even mimic the effects of more costly medications,' says Lena Beal, spokesperson for the Academy of Nutrition and Dietetics. But comparing it to Ozempic is 'oversimplified and misleading', she warns. On TikTok, more than 12,500 videos boast the psyllium husk tag. But this substance is not new; it has long been popular in India and across south Asia. Is psyllium husk a miracle weight-loss substance? No. But there are benefits, experts say. The outer covering of any seed is called a husk. Psyllium husk comes from the seed of Plantago ovata plants, a type of shrub that grows in sandy deserts and steppes. In the US, 'it is best known as the active ingredient in over-the-counter laxatives like Metamucil', says Beal. Psyllium husk can be consumed in pill or powder form. It can also be consumed whole, when is resembles tiny wood shavings. When combined with water, it creates a gloopy, gel-like substance. That gloopiness may not sound appealing, but it's part of what makes the product useful. Psyllium husk is a good source of soluble fiber, explains Katherine Zeratsky, a registered dietitian at the Mayo Clinic in Minnesota. Soluble fiber – unlike insoluble fiber, which remains unchanged during digestion – attracts water during digestion and turns into a gel. This gel can soften stools and add bulk to them, which helps in the management of constipation and diarrhea, says Julia Zumpano, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. Related: What is okra water and is it good for your health? Additionally, Zumpano says, this gel can bind with the bile in your gut, which is composed of cholesterol, and remove it with the body's waste, thus reducing the amount of cholesterol in your body. Beal points to a 2018 meta-analysis in the American Journal of Clinical Nutrition which found 10-15g of psyllium husk a day significantly reduced LDL (or 'bad' cholesterol) and total cholesterol in 'healthy individuals and those with high cholesterol'. By slowing the rate of glucose in the bloodstream, it can also help in blood sugar management, says Zumpano. Psyllium husk can also increase one's overall consumption of fiber, a significant benefit given that only 5% of people in the US and 9% of adults in the UK eat the recommended amount of 25-30g of fiber a day. Psyllium husk provides about 7g of fiber per tablespoon. Eating fiber in any form has many benefits, says Zumpano, including 'slowing down digestion and increasing satiety, which are both benefits of weight-loss drugs'. (She is careful to add that fiber does not accomplish either of these outcomes to the extent GLP-1s can.) When increasing your fiber intake, start slowly and adjust as necessary, says Zeratsky. She suggests starting with a powder form, which gives you control of the amount. Experts emphasize that it's extremely important to consume psyllium husk with enough water: roughly 500ml of water per 20g of fiber. Because psyllium husk expands quickly with liquid, without an adequate amount of water, it can become a choking hazard and potentially lead to gastrointestinal obstruction, says Beal. This also means it may not be ideal for everyone. 'People with swallowing difficulties, bowel strictures or severe gastrointestinal conditions like Crohn's disease should consult a healthcare provider before using psyllium,' says Beal. Fiber and psyllium can also potentially interact with certain medications, warns Zeratsky, so consult a doctor or pharmacist before taking it. Also, thinking of it as 'nature's Ozempic' comes with its own risks, experts say. Overconsumption can lead to digestive discomfort, she warns, adding that people may overly rely on a single ingredient instead of a 'holistic lifestyle change'. If psyllium husk isn't your thing, there are plenty of other foods that offer similar benefits, says Zeratsky. 'Fruits, vegetables, beans and other legumes, and whole grains, particularly oats, barley and quinoa, all contain soluble fiber' and a variety of other beneficial nutrients, she says.
Yahoo
4 days ago
- Health
- Yahoo
RFK Jr. Says Seed Oils Are Poison. Here's What a Dietitian Says
Seed oils have come under fire, with Health and Human Services Robert F. Kennedy, Jr., leading the charge, saying Americans are being "poisoned" by them While they can cause inflammation, Julia Zumpano, a registered dietitian with the Center for Human. Nutrition at the Cleveland Clinic says the bigger problem is that they're used in ultra-processed food The issue is less about the seed oils themselves and more about the foods they're inSeed oils — a type of processed oil found in packaged food and used for deep-frying — have come under fire, with the secretary of health and human services Robert F. Kennedy Jr. posting on X that Americans are being 'unknowingly poisoned." Wellness influencers have joined in, decrying them as the 'hateful eight": specifically, canola, corn, cottonseed, soybean, sunflower, safflower, grapeseed, and rice bran oils. The real story is a bit more complicated. 'They're not poison, but we're poisoning ourselves with everything else that's ultra-processed and processed that may be cooked in seed oils," Julia Zumpano, registered dietitian with the Center for Human Nutrition at the Cleveland Clinic, tells PEOPLE. 'The bigger picture is the fact that we're eating way too much of seed oils, which happen to be found in highly processed foods," she explains. "That's where I see the problem.' On their own, seed oils are high in Omega-6 fat, which Zumpano says is linked to increased inflammation. But, as she explains, 'instead of deep frying chicken in beef tallow versus the seed oil, let's just focus on the fact that fried chicken is not really that good for us.' Beef tallow, which Kennedy has touted as a healthier option, does have some benefits, Zumpano tells PEOPLE. 'There's nutrients in it, fat-soluble vitamins that are essential.' But when you're using it to cook highly processed foods, she explains, 'we're just flip-flopping between two issues that aren't necessarily better.' As she explains, 'We're heavily focused on the seed oils and not necessarily focused on the fact that the foods that they're in are so processed: sauces and dressings and baked goods and potato chips and candy bars and granola bars and protein bars. Even coffee creamers are loaded with seed oils,' she says. They're in highly processed food because they're more cost-effective to make, Zumpano explains: 'It's cheaper and quicker and easier to process it with chemicals and solvents.' But if you're cooking at home, she says, with 'cold pressed or hi-oleic sunflower seed oil, or a canola oil and you're drizzling it, pan-frying some fish with it, there are no health concerns like inflammation. Fast Food is a part of American culture. But that doesn't mean it has to be unhealthy, and that we can't make better choices. Did you know that McDonald's used to use beef tallow to make their fries from 1940 until phasing it out in favor of seed oils in 1990? This switch was… — Robert F. Kennedy Jr (@RobertKennedyJr) October 21, 2024 'We should just focus on really eliminating highly, ultra-processed and processed foods and going back to basics. Again, if you're gonna use the beef tallow at home to cook your eggs, fine — or the canola oil. "You're using it in moderation, a small amount, just to get the job done versus deep frying a doughnut or deep frying french fries or deep frying whatever breaded food or processed fried food you're consuming.' Ultimately, 'It's not the oil itself. It's the food that's found in the oil that is more of the problem.' If someone were to ban seed oils out of their diet, 'that's great, because they're probably cutting out a bunch of junk food," she says. "But I don't think anyone needs to be very fearful if their grandma made muffins with canola oil. They're gonna be okay if they eat that.' Never miss a story — sign up for to stay up-to-date on the best of what PEOPLE has to offer, from celebrity news to compelling human interest stories. Read the original article on People
Boston Globe
30-05-2025
- Health
- Boston Globe
Are protein bars actually healthy? Here are 8 of the best options, according to nutrition experts.
Some top-selling protein bars contain emulsifiers and synthetic preservatives - such as polysorbate, carboxymethyl cellulose, butylated hydroxyanisole (BHA), and sodium benzoate - that have been linked to gut inflammation and various health problems. At the same time, plenty of protein bars are laden with artificial sweeteners and sugar substitutes such as erythritol, sucralose and acesulfame potassium that have been associated with a heightened risk of heart disease. To help you find the healthiest options, we analyzed hundreds of protein bars and interviewed dietitians and nutrition experts. They said that whenever possible, you should always prioritize getting your protein from real food, such as plain Greek yogurt, cottage cheese, hard-boiled eggs, nuts and sliced turkey. Advertisement But it's fine to have a protein bar several times a week for convenience, said Zumpano, especially if the alternative is junk food. 'I would rather someone choose a protein bar over a bag of chips from a vending machine,' she added. Related : Here's what you should avoid when choosing protein bars - and better ingredients and brands to seek out. Advertisement Avoid these red flags Excessive amounts of added sugar It's okay to eat protein bars that are lightly sweetened with such things as dates and honey, especially if you exercise, said Amy Stephens, a sports dietitian at New York University. Carbohydrates replenish your body's glycogen stores and help your body use protein to build muscle, she added. But you should avoid bars that are loaded with added sugar. As a general rule, look for bars that have an added sugar content that is less than half the total amount of carbs, Stephens said. If a bar has 20 grams of carbs, for example, then it should contain less than 10 grams of added sugar. If it has more than that, it's best to find another option. 'Fake' sugars Don't be duped by bars that claim they have little or no sugar. In many cases, these bars are made with artificial sweeteners and other sugar substitutes. 'If a protein bar has one gram of sugar but it's loaded with artificial sweeteners then I would not consider that healthier than a protein bar that has just a little honey or dates in it for sweetness,' said Zumpano at the Cleveland Clinic. The amount of sugar you'd be cutting from your diet is likely minimal anyway, and research suggests that sugar substitutes may have surprising side effects. Some have been linked to an increased risk of Type 2 diabetes and cardiovascular disease, said Allison Sylvetsky, an associate professor of exercise and nutrition sciences at the George Washington University Milken Institute School of Public Health. 'That raises the question of whether they really are helpful or not,' she added. Common sugar substitutes in protein bars include: Sugar alcohols such as erythritol, maltitol, xylitol and sorbitol. Artificial sweeteners such as sucralose, aspartame, saccharin and acesulfame potassium. 'Natural' sweeteners such as stevia, allulose and monk fruit extract. These low and no-calorie sweeteners are derived from plants, but that doesn't necessarily mean that they're better for you, Sylvetsky said. 'There's a consumer perception that they're healthier because they're from plants,' she added. 'But there's not much evidence to support that.' Related : How to pick a healthier protein bar High quality protein: Look for proteins such as egg whites and dairy, which may be listed as casein or whey protein. 'These contain all the essential amino acids that your body can't make and that you need for muscle growth,' Stephens said. If you're vegan, look for plant proteins like soy and pea protein. 'These are also great sources of protein,' she added. At least 10 grams of protein: Choose bars that have between 10 and 20 grams of protein. 'That's a decent amount,' Zumpano said. Fiber: Eating fiber helps keep you full and satiated, and it nourishes your gut microbiome. Look for bars that have about 3 to 5 grams of fiber per serving, Zumpano said. But the more the better. 'If a bar has more than 5 grams of fiber, that's great,' she added. Whole food ingredients: Choose bars that are made from 'real food' ingredients such as oats, seeds, egg whites, dates, almonds and peanuts. 'The ingredients should be things that you can pronounce and recognize,' Stephens said. 'If you're not really sure what an ingredient is, it's likely something that's highly processed and that might not be good for your health.' The healthiest protein bars 1. Aloha protein bars Advertisement These bars are relatively low in sugar, high in fiber and have a good amount of protein. Most of the bars have 14 grams of protein and in some cases as much as 10 grams of fiber. That's roughly a third of the recommended daily fiber intake for adults. The bars are made with mostly simple ingredients, such as almonds, rolled oats, brown rice protein, cashew butter and chocolate chips. 'The ingredients are awesome, and the bars are plant-based,' Stephens said. They're available in at least 21 flavors, including almond butter cup, blueberry, chocolate caramel pecan, and chocolate chip cookie dough. The Aloha peanut butter chocolate chip bar. These bars are relatively low in sugar, high in fiber and have a good amount of protein. Rey Lopez for The Washington Post/for The Washington Post 2. TRUBAR These bars contain 12 grams of protein and large amounts of fiber - up to 14 grams per bar, which is about half your recommended daily amount of fiber. They're relatively low in added sugars compared to other bars, and they're not artificially sweetened. They contain a blend of plant proteins along with such things as almonds, organic coconut and unsweetened chocolate, and tapioca fiber. 3. RXBAR These protein bars are a favorite among dietitians because they're made from just a handful of simple ingredients that you probably have in your kitchen, such as dates, egg whites, nuts, coconut and other dried fruit. They contain 12 grams of protein, four to six grams of fiber, and 14 to 17 grams of sugar. While these bars are generally on the sweeter side, their sugar content comes from the dates and other dried fruits - not from table sugar, corn syrup or other added sugars. 'These bars can be great in the afternoon for a quick snack,' Stephens said. 'I like them because they have a moderate amount of protein and ingredients that you can recognize.' Advertisement Another good option are RXBAR Minis, which contain about half the calories and total sugar of the regular RXBARs. RXBAR's chocolate sea salt flavor. These bars are a favorite among dietitians because they're made from just a handful of simple ingredients. Rey Lopez for The Washington Post/for The Washington Post 4. All Real protein bars Each bar contains 12 or fewer ingredients, including grass-fed milk protein. They also have more protein - 16 grams - than a lot of other bars we analyzed. They're high in fiber and contain little or no added sugar, and they're made from real-food ingredients such as peanuts, dates, almonds, cocoa, chicory fiber and coconut. They're available in nine flavors, and they come in plastic-free packaging, including compostable wrappers. 5. GoMacro These vegan protein bars contain a lot of nutritious whole-food ingredients, such as organic almond butter, organic rolled oats, organic sunflower seed butter, and a blend of organic plant proteins. They're slightly sweeter than some other protein bars, with around 7 to 13 grams of added sugar per bar. But they also have a decent amount of protein (10 to 12 grams) and fiber (2 to 3 grams) per bar. They're available in 15 flavors, and they're gluten-free. We recommend their 'Celestial Delight' protein bar, which is made with white chocolate and macadamia nuts. It has one of the best nutrition profiles of any GoMacro bar, with 12 grams of protein, 7 grams of added sugar and 2 grams of fiber. GoMacro's coconut, almond butter, and chocolate chip bar. These vegan protein bars contain a lot of nutritious whole-food ingredients. Rey Lopez for The Washington Post/for The Washington Post 6. 88 Acres protein bars The main ingredient in these bars is pumpkin seeds. But they contain a lot of other wholesome ingredients, including sunflower seeds, cherries, bananas, dark chocolate and cinnamon. Each bar has 12 grams of protein, and they come in a variety of flavors, such as banana bread, dark chocolate brownie and chocolate chip blondie. They're also allergy-friendly: They're vegan, nut-free, gluten-free, and made without wheat, soy, eggs and other top allergens, making them a good choice for people with food allergies and sensitivities. Advertisement 7. Epic Bars Most protein bars are sweet. But these Paleo-friendly Epic bars are a good choice for people who want a savory option that's not plant-based. They're made from a handful of whole-food ingredients such as bison, pork, grass-fed beef and venison, along with a variety of spices and seasonings. They're slightly lower in protein than other bars - ranging from about 7 to 13 grams of protein per bar - but they're also fairly low in fat, sugar and calories, Stephens said. One caveat is that some of the flavors are high in sodium. We recommend the Bison Bacon Cranberry and Beef Uncured Bacon + Apple bars, which are among the flavors that are lowest in sodium. Some other good protein options from Epic are their 'salmon bites' made from wild Alaskan salmon, and their 'snack strips' made from Wagyu beef and wild salmon. 8. Picky Bar protein bars The Picky Bar company was founded by a group of professional endurance athletes. Their protein bars contain a mixture of plant proteins, healthy fats and complex carbs thanks to such ingredients as nut butters, dried fruit, oats and seeds. Their protein bars have 10 grams of protein, 3 grams of fiber, and 2 to 6 grams of added sugar. They also fit a variety of dietary restrictions: They're vegan and gluten, dairy and soy-free. They come in two flavors: 'Apple Cinnawin' and 'Peanut Chocolate Champ.'
Time of India
25-05-2025
- Health
- Time of India
Dry fasting for weight loss? US dietitian reveals what happens when you fast for 36 hours
Whether the aim is to achieve a healthier lifestyle and a leaner physique, or to conform to the conventional notions of standardized beauty – weight loss is very much an important goal of our lives. Now, there's not a single way to achieve the desired weight by shedding pounds. Some adhere to a strict workout routine, some sign up for warm lemon water in the morning and a clean diet afterwards, some even pick intermittent fasting to shed weight based on their lifestyle and body type. Apart from them, dry fasting has become yet another option for rapid weight loss. But, is it even healthy? A US-based dietitian recently revealed the dark side of this trend, which is growing popular. What is dry fasting? Dry fasting involves restricting both food and water intake for a period. Unlike intermittent fasting, which allows for water intake during the fasting window, dry fasting completely abstains from all liquids, including water. This practice has gained popularity for potential health benefits like weight loss, but it's also associated with risks, particularly dehydration. While intermittent fasting allows for calorie-free liquids like water, dry fasting prohibits all fluids, including water. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Trade Bitcoin & Ethereum – No Wallet Needed! IC Markets Start Now Undo Although some proponents of dry fasting claim it can lead to weight loss, improved immunity, and other health benefits, it can lead to dehydration and potentially serious health complications. Experts' take: While some advocates claim benefits of dry fasting, such as reduced inflammation, improved skin health, and weight loss, research supporting these claims is limited. Now, an expert has raised concerns regarding dry fasting and advises caution with this practice. A registered dietitian, Julia Zumpano from the Cleveland Clinic, cautioned against dry fasting, particularly when done for extended periods. Zumpano highlighted the lack of substantial data on dry fasting, noting that existing studies mainly focus on individuals participating in Ramadan fasts, with little research available for the general population. She warned that dry fasting can lead to dehydration and kidney complications and presents other health risks that may outweigh any potential benefits. As per her, 'With other forms of fasting, you can experience fasting benefits without risking dehydration. ' The other risks associated with dry fasting include urinary and lung complications, nutritional deficiencies, and even the potential for eating disorders. Common symptoms that may arise include fatigue, irritability, headaches, decreased focus, reduced urination, and constipation. What happens to the body when one signs up for dry fasting? According to a video , by Wellness Wise, several significant changes happen in the body during a 36-hour dry fast. Read on to find out. At 4 hours: The body enters the catabolic phase, where it halts food digestion and begins breaking down larger energy molecules for cellular use. At 8 hours: Blood sugar levels begin to drop, prompting the body to utilize stored glycogen for energy instead of incoming food sources. At 12 hours: With glucose depleted, the liver starts converting fat into fatty acids known as ketones, a process referred to as metabolic switching, which is linked to weight loss. At 16 hours: Autophagy, a cellular repair and recycling process, begins, allowing cells to dismantle non-essential components to create new, functional cell parts. At 24 hours: Significant cellular repair occurs, with the body fully transitioning to fat-burning mode, which helps reduce inflammation and enhance insulin sensitivity. At 30 hours: Growth hormone levels surge, aiding in muscle preservation and facilitating fat loss. At 36 hours: The body reaches the peak of autophagy, promoting tissue regeneration and boosting metabolic activity. To put it simply, while various fasting methods might offer health benefits, dry fasting carries notable risks and consequences that individuals should consider carefully before undertaking such an approach. How and why to start intermittent fasting One step to a healthier you—join Times Health+ Yoga and feel the change
