Latest news with #dieticians
New York Times
10 hours ago
- Health
- New York Times
How Much Do You Know About Fiber?
Chickpeas and cherries. Popcorn and pistachios. Sweet potatoes and sunflower seeds. All of these foods are packed with fiber, a nutrient linked with a variety of health benefits like lower blood pressure, a healthier gut, a longer life and more. But there's one problem — most people in the United States don't get enough. So, what can fiber do for your body? And how can you work more into your diet? Take this quiz to find out. 1 of 12 Let's start with the basics. What is fiber, exactly? Good bacteria for your gut A protein found in nuts and beans A group of carbohydrates that your body can't digest An energy source for your cells 2 of 12 Fiber can contribute to all of the following health benefits except … Lower inflammation throughout the body Less constipation Reduced risk of certain cancers Reversal of graying hair Reduced risk of Type 2 diabetes and heart disease 3 of 12 What percentage of people in the United States get enough fiber? 6 percent 18 percent 26 percent 68 percent 4 of 12 About how much fiber should most adults consume each day? 10 to 15 grams 15 to 25 grams 25 to 35 grams 35 to 45 grams 5 of 12 True or False: Our hunter-gatherer ancestors consumed mostly meat — and not much fiber. True False 6 of 12 Which type of fiber is more helpful for lowering cholesterol and stabilizing blood sugar? Insoluble fiber Soluble fiber 7 of 12 It's time for breakfast and you're having yogurt. Which topping offers the most fiber? A half-cup of strawberries A half-cup of blueberries An ounce of walnuts A tablespoon of chia seeds 8 of 12 You're browsing the cereal aisle at the grocery store. Which of the following contains the most fiber? Cheerios Cracklin' Oat Bran Wheat Chex Frosted Mini-Wheats 9 of 12 It's midafternoon and your stomach is grumbling. Which snack contains the most fiber per serving? Apple slices with peanut butter Carrots with hummus Almonds Popcorn 10 of 12 You want a cold, sweet and filling drink to sip at your desk. Which offers the most fiber? A bottle of cold-pressed greens juice A glass of fresh-squeezed orange juice with pulp A smoothie made with blended mango and berries None of the above. Blending or juicing fruits and vegetables destroys their fiber. 11 of 12 You're heading to an event after work and want to pick up something quick. Which meal typically supplies the most fiber? A Greek salad with Romaine lettuce, grilled chicken, tomatoes, feta, cucumbers, red onions and olives A slice of pizza with spinach, onions, mushrooms, tomatoes and olives A wild rice bowl with chicken, sweet potatoes, apples and kale Tacos with black beans, lettuce, avocado, salsa and cheese on flour tortillas 12 of 12 True or False: Fiber from supplements is just as good for you as fiber from food. True False We hope you learned a little something about fiber from our quiz. If the idea of consuming 25 to 35 grams of fiber per day is daunting, we get it! But the various health benefits make it a goal worth striving for. Look for ways to gradually add fiber-rich foods to your meals and snacks: Sprinkle seeds and berries onto your yogurt, choose whole grains instead of refined ones, snack on fresh fruits and vegetables and add beans to your meals. Your body — including your gut microbes — will thank you. Reset
Health Line
6 days ago
- Health
- Health Line
Does Drinking Olive Oil Have Any Benefits?
Some people report that drinking olive oil may help clear your system of toxins, ease indigestion, and help you lose weight. However, more research is needed. Olive oil is widely recognized for its health benefits. It boasts anti-inflammatory and antioxidant properties and may help protect against certain chronic diseases. While it's commonly used as a cooking and dipping oil, some people believe that drinking it will allow you to reap its maximum benefits. Why do some people drink olive oil? Some people report drinking olive oil to detox, soothe their stomachs, and for other health benefits, believing that it provides even more benefits than cooking with it or using it on a salad. While there's research suggesting many health benefits of consuming olive oil, there's no research to support the advantages of drinking olive oil over consuming it any other way. More research is needed to determine if there are advantages to drinking your olive oil. What are the potential benefits of drinking olive oil? Studies suggest that drinking olive oil may offer several health benefits. It may help meet the recommended intake of healthy fats Most people eat enough total fat, but many fall short of getting enough polyunsaturated fatty acids (PUFA) and monounsaturated fatty acids (MUFA), which are found in certain oils, nuts, seeds, and other plant sources. Dietary guidelines recommend that you get no more than 30% of your calories from fat, with less than 10% of those calories from saturated fat. In their 2020-2025 Dietary Guidelines, the World Health Organization (WHO) recommends that people 2 years and older substitute MUFAs and PUFAs for saturated and trans fats. Olive oil is one of the richest plant sources of MUFAs, and consuming it can help you meet your needs of this type of fat. MUFAs are especially beneficial for heart health and may help reduce your risk of heart disease. MUFAs are found in some animal products, but studies suggest their greatest health benefits are achieved by eating plant-based sources of this fat. If you consume insufficient amounts of this fat in your diet, drinking a couple of tablespoons of olive oil daily could help you meet the recommended amount. May relieve constipation Drinking olive oil may relieve constipation, which affects approximately 25% of adults over the age of 60. One 4-week study from 2014 found that giving about 1 teaspoon (4 ml) of olive oil daily to 50 constipated hemodialysis patients reported it significantly softened their stools. Furthermore, consuming olive oil was found to be as effective as mineral oil — a commonly used stool softener — at relieving constipation. More research is needed to understand how drinking olive oil may help relieve constipation. May benefit heart health Olive oil has long been acknowledged as a heart-healthy fat. One compound thought to play a role in supporting heart health is oleic acid, a type of monounsaturated fat found in high quantities in olive oil. When used in place of other fat sources, oleic acid may reduce the risk of heart disease. The Food and Drug Administration (FDA) suggests that replacing fats and oils high in saturated fat with 1.5 tablespoons (22 ml) of oils high in oleic acid daily may reduce your risk of heart disease. To achieve this benefit, it's important to avoid increasing the total calories you eat per day if possible when adding oleic acid to your diet. A 2019 study of 7,447 people who were at high risk of developing cardiovascular disease but didn't have it yet. The study compared participants who followed a Mediterranean diet and consumed at least four tablespoons (60 ml) of olive oil daily, individuals who followed a Mediterranean diet and ate nuts, or individuals who followed a low fat diet for 5 years. Researchers found a lower hazard ratio – a measure of relative risk, in this study, the risk was having a cardiac event – among the group who consumed olive oil than the other two groups. Other studies have found that people who consume a high amount of olive oil may have a reduced risk of heart disease. While there's no shortage of studies on olive oil and heart disease, more research is needed to support the theory that drinking olive oil may improve heart health. Other benefits In addition to the benefits above, drinking olive oil may have the following effects: Help manage blood sugar: A 2023 study found that olive oil, especially extra virgin, is effective for glycaemic control in individuals with type 2 diabetes. Support bone health: A study of 523 women found that consuming over 18 grams (20 ml) of olive oil daily resulted in significantly higher bone density compared with consuming less than that amount daily. Reduce inflammation: Olive oil may contain several compounds with anti-inflammatory effects, including oleocanthal. Limitations While drinking olive oil may offer several potential health benefits, there are downsides to consider. High in calories and may cause weight gain Olive oil is high in calories, containing 119 per tablespoon (13.5 g). Although the relationship between calorie intake and weight gain is complicated and depends on many factors, it's well established that consuming more calories than you burn contributes to weight gain. Research suggests that increased MUFA intake also increases body weight, suggesting that olive oil could contribute to weight gain if consumed in excess. For this reason, it's important to be aware of your calorie intake, regardless of the source of calories. Other considerations It's important to consider the following when considering drinking olive oil: Provides more benefits when consumed with food: For example, consuming olive oil with tomato products significantly increases the absorption of disease-fighting antioxidants in tomatoes. Can displace healthy foods: Although olive oil is a healthy fat source, it's less nutritious than whole foods. Drinking too much may displace healthier foods, such as other healthy fats, vegetables, and proteins. Potential allergen: Although rare, olive pollen is a potential allergen, and olive oil can cause contact dermatitis in affected individuals. Many benefits are not supported by research: Many of the purported benefits of drinking olive oil are not supported by research but instead endorsed by companies selling olive oil or personal anecdotes. Should you drink olive oil? Olive oil can be part of a healthy diet, affording many health benefits. However, it's unclear whether drinking large amounts of olive oil would provide benefits beyond those associated with the recommended intake. Many studies have documented the benefits of following a diet rich in olive oil, but research supporting the consumption of this oil is limited. Additionally, drinking too much olive oil can displace healthy foods in your diet and may cause you to exceed the recommendations for daily fat or calorie intake.
Health Line
28-05-2025
- Health
- Health Line
The Best Deodorants for Psoriasis
The keto flu, or carb flu, is used to describe symptoms often experienced by those beginning a keto diet. Here's what the keto flu is, why it happens…
Health Line
22-05-2025
- Health
- Health Line
7 Health Benefits of Vitamin C
Vitamin C, found in many fruits and vegetables, has many health benefits. It helps strengthen our immune system and may help lower blood pressure. Vitamin C is an essential vitamin, meaning your body can't produce it. Yet, it has many roles and has been linked to impressive health benefits. It's water-soluble and found in many fruits and vegetables, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach. The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men. While it's commonly advised to get your vitamin C intake from foods, many people turn to supplements to meet their needs. Here are 7 scientifically proven benefits of taking a vitamin C supplement. May reduce your risk of chronic disease Vitamin C is a powerful antioxidant that can strengthen your body's natural defenses. Antioxidants are molecules that boost the immune system by protecting cells from harmful molecules called free radicals. When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases. A recent review of studies on the importance and usefulness of vitamin C in preventing and treating various conditions highlights the benefits of vitamin C consumption in maintaining optimal health and preventing deficiencies and their related conditions. May help manage high blood pressure Almost one-half of American adults have high blood pressure. High blood pressure puts you at risk of cardiovascular disease, the leading cause of death globally. Studies have shown that vitamin C may help lower blood pressure in both those with and without high blood pressure. An animal study found that taking a vitamin C supplement helped relax the blood vessels that carry blood from the heart, which helped reduce blood pressure levels. Moreover, an analysis of 29 human studies found that taking a vitamin C supplement reduced systolic blood pressure (the upper value) by 3.8 mmHg and diastolic blood pressure (the lower value) by 1.5 mmHg, on average, in participants with normal or high blood pressure. While these results are promising, it's unclear whether the effects on blood pressure are long term. Moreover, people with high blood pressure should not rely on vitamin C alone for treatment. May lower your risk of heart disease Heart disease is the leading cause of death worldwide. Many factors increase the risk of heart disease, including high blood pressure, high triglyceride or LDL (bad) cholesterol levels, and low HDL (good) cholesterol levels. Vitamin C may help reduce these risk factors, which may reduce heart disease risk. For example, an analysis of 9 studies with a combined 293,172 participants found that after 10 years, people who took at least 700 mg of vitamin C daily had a 25% lower risk of heart disease than those who did not take a vitamin C supplement. Interestingly, another analysis of 15 studies found that consuming vitamin C from foods — not supplements — was linked to a lower risk of heart disease. However, scientists were unsure whether people who consumed vitamin-C-rich foods also followed a healthier lifestyle than people who took a supplement. Thus, it remains unclear whether the differences were due to vitamin C or other aspects of their diet. Another analysis of 13 studies looked at the effects of taking at least 500 mg of vitamin C daily on risk factors for heart disease, such as blood cholesterol and triglyceride levels. The analysis found that taking a vitamin C supplement significantly reduced LDL (bad) cholesterol by approximately 7.9 mg/dL and blood triglycerides by 20.1 mg/dL. In short, it seems that taking or consuming at least 500 mg of vitamin C daily may reduce the risk of heart disease. However, supplements may not provide additional heart health benefits if you already consume a vitamin-C-rich diet. May reduce blood uric acid levels and help prevent gout attacks Gout is a type of arthritis that affects approximately 4% of American adults. It's incredibly painful and involves inflammation of the joints, especially those of the big toes. People with gout experience swelling and sudden, severe attacks of pain. Gout symptoms appear when there is too much uric acid in the blood. Uric acid is a waste product produced by the body. At high levels, it may crystallize and deposit in the joints. Interestingly, several studies have shown that vitamin C may help reduce uric acid in the blood and, as a result, protect against gout attacks. For example, a study including 1,387 men found that those who consumed the most vitamin C had significantly lower blood levels of uric acid than those who consumed the least. Another study followed 46,994 healthy men over 20 years to determine whether vitamin C intake was linked to developing gout. It found that people who took a vitamin C supplement had a 44% lower gout risk. Additionally, an analysis of 13 studies found that taking a vitamin C supplement over 30 days significantly reduced blood uric acid compared with a placebo. While there appears to be a strong link between vitamin C intake and uric acid levels, more studies are needed on the effects of vitamin C on gout. Helps prevent iron deficiency Iron is an essential nutrient that has a variety of functions in the body. It's necessary for making red blood cells and transporting oxygen throughout the body. Vitamin C supplements can help improve the absorption of iron from the diet. Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into an easier-to-absorb form. This is especially useful for people on a meat-free diet, as meat is a significant source of iron. As a result, vitamin C may help reduce the risk of anemia among people prone to iron deficiency. If you have low iron levels, consuming more vitamin-C-rich foods or taking a vitamin C supplement may help improve your blood iron levels. Boosts immunity One of the main reasons people take vitamin C supplements is to boost their immunity, as vitamin C is involved in many parts of the immune system. First, vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection. Second, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals. Third, vitamin C is an essential part of the skin's defense system. It's actively transported to the skin, where it can act as an antioxidant and help strengthen the skin's barriers. Studies have also shown that taking vitamin C may shorten wound healing time. What's more, low vitamin C levels have been linked to less favorable health outcomes. For example, people with pneumonia tend to have lower vitamin C levels and vitamin C supplements have been shown to shorten the recovery time. Protects your memory and thinking as you age Dementia is a broad term used to describe symptoms of impaired thinking and memory. It affects 47 million people worldwide and typically occurs among older adults. Studies suggest that oxidative stress and inflammation near the brain, spine, and nerves (altogether known as the central nervous system) can increase the risk of dementia. Vitamin C is a potent antioxidant. Low levels of this vitamin have been linked to an impaired ability to think and remember. Moreover, several studies have shown that people with dementia may have lower blood levels of vitamin C. Furthermore, high vitamin C intake from food or supplements has been shown to have a protective effect on thinking and memory as you age. Vitamin C supplements may aid against conditions like dementia if you don't get enough vitamin C from your diet. However, additional human studies are needed to understand the effects of vitamin C supplements on nervous system health. Unproven claims about vitamin C While vitamin C has many scientifically proven benefits, it also has many unfounded claims supported by either weak or no evidence. Here are some unproven claims about vitamin C: Prevents the common cold. While vitamin C appears to reduce the severity of colds and recovery time by 8% in adults and 14% in children, it does not prevent them. Reduces cancer risk. A handful of studies have linked vitamin C intake to a lower risk of several cancers. However, most studies have found that vitamin C does not affect the risk of developing cancer. Protects against eye disease. Vitamin C has been linked to reduced risks of eye diseases like cataracts and age-related macular degeneration. However, vitamin C supplements have no effect or may even cause harm. May treat lead toxicity. Although people with lead toxicity appear to have low vitamin C levels, there is no strong evidence from human studies that vitamin C can treat lead toxicity.
RNZ News
16-05-2025
- Health
- RNZ News
Eating these three autumn foods carries some risk
Photo: supplied With brightly coloured leaves lying in thick carpets on the ground, autumn produce is now abundant on fruit and vegetable shelves in supermarkets nationwide. But while many indulge in seasonal comfort foods such as potatoes, onions, apples and grapes, some autumn produce needs to be eaten in moderation, experts say. Without getting caught up in the virtues of gouging on the endless supply of feijoas that can be found in offices at this time of year, here are three autumn foods that have some noteworthy side-effects to be aware of. Photo: firina/123RF From late summer, fresh pumpkin starts to appear in piles on tables at markets nationwide. As a long-lasting crop, pumpkin can be enjoyed throughout the autumn and winter months. Pumpkins are usually fully mature in autumn, offering a sweeter flavour and richer nutrients, making them perfect for seasonal dishes such as pumpkin soup, roast pumpkin and pumpkin pie. New Zealand's warm climate and long summer daylight hours provide ideal conditions for pumpkin to grow, expand and ripen. Pumpkin is mostly regarded as being beneficial for gut health. However, the vegetable contains large amounts of fibre and so eating too much can cause stomach cramps, bloating or constipation for some people. To prevent stomach pain, dieticians suggest that older adults or those with digestive issues should enjoy it in moderation. Pumpkins may come into contact with bacteria, viruses and other microorganisms during planting, harvesting and transportation, and so the winter squash should always be washed and cooked thoroughly before eating. Some nutrients in pumpkin may have a mild diuretic effect, which might affect the way in which certain medications are absorbed or metabolized. Anyone taking prescription medication is advised to talk to their doctor before making major dietary changes, medical experts say. It is best to store pumpkin in a dry, cool and well-ventilated place. Avoid storing pumpkin in humid conditions to prevent mould and spoilage. Photo: RNZ / Ruth Kuo Originating from China thousands of years ago, persimmon was cultivated in East Asia before spreading to South Asia, the Americas and Europe. The fruit has been grown in New Zealand since the 1870s. Crops are typically harvested from around mid-May to June, with some varieties available from April to August. Persimmon cultivation in New Zealand primarily takes place in the warmer regions of the north, including Auckland and Gisborne, although the fruit has also been found in other parts of the country. New Zealanders have historically cultivated bitter varieties of persimmon that contain a high level of tannins, with consumers needing to wait until the fruit is very ripe for it to become sweet and edible. About 90 percent of persimmon cultivated in China are of the bitter variety. Many Chinese households historically soaked the fruit in water flavoured with lime juice or ripened in the same basket as lime for several days to remove the bitterness. A sweeter tomato-shaped variety of persimmon has been available in New Zealand since the 1980s. Interestingly, New Zealand has recently started to export this variety to China. Persimmon offers numerous health benefits and are rich in vitamins A and C and dietary fibre as well as minerals such as potassium, manganese and copper. However, dieticians recommend consuming only one or two persimmon per day, while those with known allergies should avoid them altogether. They advise consumers to avoid consuming unripe persimmon as well as eating it in excess or on an empty stomach. The caution surrounding persimmon consumption stems from soluble tannins found in the fruit. The tannins - shibuol in particular - can react with proteins under the influence of gastric acid to form indigestible material in the gastrointestinal tract. When combined with dietary fibre, pectin and other substances in the stomach, the material can develop into a diospyrobezoar (a phytobezoar, or plant-based mass, specifically formed from persimmons). Oxalates found in persimmon may also increase the risk of a person developing kidney stones. The tannin found in the fruit can affect the absorption of minerals such as calcium, which may indirectly promote the formation of calcium oxalate stones, especially when consumed in large quantities or with insufficient water intake. Dieticians typically recommend observing the following when consuming persimmon: LI] Chew persimmon thoroughly before swallowing. Individuals who have difficulty chewing or are showing signs of digestive problems are advised to avoid swallowing large pieces of the fruit. Photo: RNZ / Ruth Kuo China is one of the largest exporters of chestnuts worldwide, according to data compiled by the Observatory of Economic Complexity. New Zealand doesn't trade chestnuts at the same volume, but exported chestnuts from the South Pacific nation are renowned for their size and quality. Chestnuts are difficult to store for long periods of time because they're full of moisture, which makes them go bad much faster than dry nuts like almond or walnut. Indeed, households typically freeze chestnuts - either raw or cooked - to keep them fresh for longer. Once thawed, it's best to eat them right away. If kept in a refrigerator, fresh chestnuts typically last about two or three weeks. Consumers are advised to be aware of some risks associated with eating chestnuts. They contain high levels of starch and fibre, so eating too many can cause bloating or indigestion. Chestnuts also contain a surprising amount of carbohydrates and while they are healthier than refined sugar, they still have a moderate glycaemic index. As such, diabetics are advised to refrain from consuming an excessive amount. In China, ancient folklore says people should refrain from eating chestnuts in large quantities with high-protein foods such as crab. While there is no strong scientific evidence to support this, excessive consumption of high-fibre or high-protein foods can cause digestive discomfort for individuals with sensitive gastrointestinal systems.
