Latest news with #gutHealth
Yahoo
08-07-2025
- Health
- Yahoo
Greek Yogurt or Cottage Cheese? Nutrition Experts Reveal the Better High-Protein Snack
Greek yogurt is slightly richer in micronutrients, lower in lactose, and a more consistent source of probiotics, making it a great option for gut health and those with dairy sensitivities. Cottage cheese edges out Greek yogurt in protein content per serving but is notably higher in sodium, which may be a concern for those watching their salt intake. Both are nutritious, high-protein snacks that support muscle, bone, and immune health—so the 'better' choice really depends on your health goals, taste preferences, and dietary yogurt and cottage cheese are extremely popular dairy choices—both are featured ubiquitously across social media. But beyond being tasty additions to sweet and savory recipes alike, they're equally loved for their unique nutritional benefits. Although both Greek yogurt and cottage cheese are made from cow's milk and touted as high-protein, they actually offer slightly different nutrition. Each has their place and may be a better fit for certain individuals, depending on their needs. Here, we'll explore the ins and outs of Greek yogurt and cottage cheese—what makes them unique, the nutrition they offer, and which is a better choice when prioritizing protein intake. First things first, what is Greek yogurt? 'Greek yogurt is made by curdling milk and then straining it multiple times to remove a significant amount of liquid whey, to result in a thicker, creamier, and much more tart yogurt than regular yogurt. In turn, it contains less lactose and is significantly higher in protein,' shares Jamie Baham, MS, RDN, LD, registered dietitian and owner of Ladybug Baham, MS, RDN, LD, registered dietitian and owner of Ladybug Nutrition Ali McGowan, MS, RD, LDN, a Boston-based registered dietitianFor a deeper look into Greek yogurt's nutrition, here's the nutrient breakdown, according to the USDA Database: Plain Whole Milk Greek Yogurt (100 grams, around ½ cup) MacronutrientsCalories: 95 caloriesProtein: 9 grams (g)Total Carbohydrates: 5 gFat: 4.4 g Saturated Fat: 2.4 g MicronutrientsRiboflavin (Vitamin B2): 0.24 milligrams (mg), 19 percent of Daily Value (% DV)*Vitamin B12: 0.8 micrograms (mcg), 33% DVVitamin A: 38 mcg, 5% DVCalcium: 111 mg, 11% DVZinc: 0.5 mg, 5% DVPhosphorus: 126 mg, 10% DVSelenium: 9.7 mcg, 18% DVSodium: 34 mg, 2% DV Additionally, you can also expect Greek yogurt to offer plenty of probiotics. Otherwise, this nutritional analysis tells us a lot about how Greek yogurt can benefit overall health. 'It delivers high-quality protein, probiotics for gut health, and key nutrients like calcium, potassium, phosphorus, and vitamins A, B2, and B12,' explains Ali McGowan, MS, RD, LDN, a Boston-based registered dietitian. These nutrients combine to support muscle, tissue, bone, heart, immune, gut, and metabolic health. And given that Greek yogurt is lower in lactose than regular yogurt, it may be an especially smart choice for those sensitive to lactose. 'For my patients who are lactose intolerant, Greek yogurt is also a safer option when testing tolerance with yogurt, since it tends to be lower in lactose than milk, regular yogurt, and even ice cream,' shares Baham. 'Plus, the live and active cultures in Greek yogurt help further break down the lactose, making it even easier to digest.' Maybe the only concern surrounding this dairy product is its saturated fat content. While some research shows full-fat dairy, like yogurt, to not be linked to higher cholesterol or heart disease risk, other studies tie saturated fat to increased cholesterol levels, in turn upping cardiovascular disease risk. However, the fermentation process involved in Greek yogurt (and cottage cheese) thankfully converts some of its saturated fat into heart-healthy unsaturated fats, further quelling this concern. 'Fermented dairy, like Greek yogurt, has been associated with benefits for bone, metabolic, and immune health,' McGowan concludes. Ever trendy on social media, many of us likely are pretty familiar with cottage cheese. However, if you're not, 'cottage cheese is a soft, fresh cheese made from curdled milk,' explains McGowan. 'It's made by acidifying milk, which separates the whey from the curds,' Baham adds, with those curds going on to become cottage cheese. Here's a closer look at cottage cheese nutrition, according to the USDA: Plain Cottage Cheese, Full Fat (100 grams, around ½ cup)MacronutrientsCalories: 105 caloriesProtein: 12 grams (g)Total Carbohydrates: 5 gFat: 4.2 g Saturated Fat: 2.6 g MicronutrientsRiboflavin (Vitamin B2): 0.16mg, 13% DVVitamin B12: 0.7 micrograms (mcg), 29% DVVitamin A: 36 mcg, 5% DVCalcium: 88 mg, 9% DVZinc: 0.45 mg, 5% DVPhosphorus: 154 mg, 12% DVSelenium: 9.7 mcg, 18% DVSodium: 350 mg, 18% DV Certain brands of cottage cheese also contain digestion-supporting probiotics—but not all of them. 'Generally, cottage cheese is rich in casein—a slow-digesting protein that helps with satiety and muscle repair—and provides calcium, selenium, and B vitamins,' shares McGowan. Speaking of B vitamins, 'this protein-packed dairy food is also a great source of riboflavin (B2), which plays a key antioxidant role in reducing cell damage,' Baham adds. Ultimately, cottage cheese is pretty darn similar to Greek yogurt in terms of health benefits. 'Like Greek yogurt, it's a nutrient-dense, high-protein option that can support bone health and weight management,' McGowan summarizes—alongside championing energy metabolism and gut, heart, and immune health. But this brings us to the question, which of these dairy products is actually better for you? While the numbers are very similar, Greek yogurt offers slightly more micronutrients pretty much across the board compared to cottage cheese, with the exception of phosphorus and sodium. It's also slightly lower in calories, a more reliable source of probiotics, and generally lower in lactose. There's virtually no difference between the fat and saturated fat content of the two dairy products. The sodium in cottage cheese, however, is not to be overlooked, as one small half cup serving provides almost a fifth of your daily allowance of the mineral—and most of us eat more than half a cup in one sitting. While cottage cheese might be the only high-sodium food one has in a day, that's often not the case—and prolonged excessive sodium intake can lead to elevated blood pressure levels over time. But when deciding which of the two is the better high-protein snack, cottage cheese technically wins, as it boasts three more grams per serving. That said, they're both excellent choices that offer protein, calcium, and a range of other beneficial micronutrients. ''Better' really depends on the individual and their specific health goals,' Baham agrees. 'If you're trying to reduce your protein intake—like in the case of chronic kidney disease, for example—a dollop of Greek yogurt will be lower in protein than a dollop of cottage cheese. If you're trying to increase your calcium intake, Greek yogurt tends to be higher per serving than cottage cheese,' she adds. Taste preference plays a role here, too. 'It also comes down to what you enjoy. Greek yogurt contains probiotics and has a tangy, smooth texture, while cottage cheese offers a milder taste and chunkier consistency,' says McGowan. Regardless of which dairy option you choose, plain varieties are always the best picks to avoid sneaky pro-inflammatory added sugars. Also be sure to look for cottage cheese that contains probiotics (usually advertised on the packaging). With your plain Greek yogurt and cottage cheese, the culinary possibilities are nearly endless. 'I love adding Greek yogurt to boost the probiotics and protein in my smoothies, or using it as a substitute for sour cream or mayo in my homemade dressings, whereas I like to use cottage cheese in both savory and sweet dishes like tasty dips, fluffy pancakes, and even homemade ice cream to reduce fat and added sugars,' shares Baham. Meanwhile, McGowan loves 'adding fruit, nuts, a drizzle of honey or maple syrup, or spices like cinnamon or Everything Bagel seasoning for extra flavor to either Greek yogurt or cottage cheese.' At the end of the day, it's hard to go wrong with either dairy choice, as both Greek yogurt and cottage cheese offer a range of beneficial nutrients and satiating protein, sure to keep you energized throughout the day. Read the original article on Real Simple
Yahoo
22-06-2025
- Health
- Yahoo
This Poop 'Cure' May Have Unintended Long-Term Effects, Study Finds
Faecal microbial transplants (FMT), which involve transferring stool samples from a healthy gut to someone else's colon, have yielded some impressive medical results in the past. Researchers have seen promising signs of its ability to address irritable bowel syndrome, Crohn's disease, and even early Parkinson's (though this benefit only seemed to be short-lived) and other neurological issues. It has a 90% success rate for treating a bacterium related to diarrhoea, the BBC reported. But a new study published in the journal Cells has raised questions about the long-term safety of FMT treatments, suggesting that a bacterial 'mismatch' may cause problems with the patient's immune system and metabolism down the line. The scientists only found the link in mice and were not able to say how the changes they witnessed in the animals might manifest in people. They gave antibiotics to mice to interrupt their gut's normal microbiome, and then treated them with FMT and monitored them for one to three months. Often, the researchers discovered, the gut bacteria ended up in the wrong part of the gut – 'regional mismatches' – that seemed to disrupt the gut. After taking biopsies of the liver and gut, the scientists found that some genes, especially those related to the immune system and metabolism, had changed. Speaking to the University of Chicago, the study's lead author, researcher Orlando 'Landon' DeLeon said: 'I think it's a bit of a wake-up call to the field that maybe we shouldn't willy-nilly put large bowel microbes into different parts of the intestine that shouldn't be there. 'There are microbes along the entire intestinal tract, and we just study predominantly the last third of it (the colon),' he added. 'So how can you expect an FMT, with microbes from a third of the intestinal tract at the end of it, to fix the rest of the intestine?' No. This study was done on mice, which have different anatomies from us; even though the scientists found genetic changes in the liver and gut, they are not sure yet how those changes might affect even the mouse, never mind us. The study's researchers, however, still think it's a good idea to pursue 'omni-microbial transplants,' or OMT, writing in their paper: 'regional microbial mismatches after FMTs can lead to unintended consequences and require rethinking of microbiome-based interventions.' OMTs would include more bacteria from a greater area of the gut, theoretically increasing the likelihood that the correct ones will go to the right spot. Gut Health Discovery Could Help Future Parkinson's Diagnoses Let's Settle This – Is The Viral 'Puff Vs Pit' Armpit Health Check Actually Helpful? New Study Finds The Exact Age Bad Health Habits Catch Up To You
Yahoo
19-06-2025
- Health
- Yahoo
Foods you should STOP eating to live longer, according to nutritionists
All food is fuel – but do you know which foods power our bodies towards life-shortening diseases? With the help of a registered dietitian, we've compiled a list of foods to avoid for a longer, healthier life. After all, as well as impacting our cholesterol, heart health and weight, some foods create oxidative stress in our cells, prematurely ageing them and making us more prone to chronic illnesses. Cut out these foods, and you'll be on track for a longer, healthier life. Read on to discover the foods you should stop eating for a longer, healthier life – counting down to the one that nutritionists say to always avoid. Our selections and ranking are based on thorough research, with input from a registered dietitian. You may imagine these desserts to be healthy; however, check the labels, and you'll see most yogurts are anything but. "Many flavoured yogurts are marketed as low fat, but they often contain high levels of sugar or sweeteners," says dietitian Reema Pillai. "This can spike blood sugar and also disrupt gut bacteria balance. The best option would instead be to choose a plain natural, Greek or skyr yogurt, and flavour it with fresh or frozen fruit – and maybe a spice such as cinnamon." Many of us rely on a caffeine hit to kickstart our day – but if yours comes in the form of a can of energy drink, you'll want to know that these drinks have been linked with heart function issues, raised blood pressure and inflammatory bowel disease. Maybe it's time to switch up your caffeine source to plain old coffee; drinking two cups a day is actually associated with increased lifespan. Have you fallen for the food industry's favourite fad? A protein claim on a snack bar can be a fig leaf hiding some serious nutritional nonsense. "Protein bars can mask themselves as healthy foods, but they're essentially a sweet food with added protein," says Pillai. "Although in some situations they can be handy, a better option would be a protein-rich snack such as Greek yogurt and fruit, or nuts and cheese." Most nutritionists consider a small intake of cheese to be part of a healthy diet, offering protein, calcium and some varied live microbes. Opt for the ultra-processed version – standard cheese emulsified with extra fats and water – and you'll get the all the saturated fat with a few added nasties. Processed cheeses are particularly high in salt (and sometimes sugar), and they have none of the life-improving flavour complexity of the real deal. How can something that tastes so good be so bad? "Instant noodles contain high levels of salt, palm oil and preservatives, which can be detrimental to heart and kidney health," says Pillai. "Instead, try using rice, egg or soba noodles in a homemade broth, adding in fresh vegetables and a good quality lean protein such as egg, chicken or tofu." You could also keep a stock of broth cubes in your freezer to bring the convenience factor back. Those perfectly piped swirls are a marvel of the modern age, and yet... The characteristic texture of soft-serve ice cream is commonly made by whipping air into a cocktail of industrially produced oils, stabilisers and emulsifiers. The saturated fats and sugars themselves can contribute to life-shortening conditions; mix in the ultra-processed additives that impact gut health, and you're creating a compromised immune system, too. If they're part of your daily routine, there's big scope to benefit from kicking breakfast cereals to the kerb. "Although many people grow up eating cereals, they're high in sugar and low in fibre and protein – not an ideal way to start the day," says Pillai. "Opt for plain oats or a no-added-sugar granola, adding some protein and fibre, such as Greek yogurt, fruit and nuts, for more stable energy levels." There's a very good reason we struggle to enjoy crisps in the moderate servings recommended; US research suggests the combination of fats and carbs in each golden disc gives us a dopamine hit. Add in that addictive salt, and you have an irresistible snack – but a big problem. With the World Health Organisation suggesting 1.89 million deaths each year can be attributed to over-consumption of salt raising the risk of heart attacks and strokes, this is your sign to cut back. Those hero sauces that rescue even the most lacklustre of meals can become part of daily life, and that's when the problems start to build. Barbecue sauces and ketchups are the main culprits, thanks to the high sugars, salt and complex additives that keep them on permanent standby in your ambient kitchen cupboards. Throw together a fresh blend of vinegar, herbs or spices and a dash of olive oil instead, and you'll be back in credit in the nutrition stakes. We're not just talking colourful soda pops; whether your order is bubble tea, karak chai or a classy caramel latte made with single estate coffee beans, those sweetened drinks we habitually drink can become a problem. "The high sugar levels can increase the risk of type 2 diabetes and fatty liver," says Pillai. "Find alternatives such as water with fruit to flavour, or unsweetened herbal teas." This is a biggie, because the natural gorgeousness of this ubiquitous fat makes it really hard to enjoy in moderation. While butter contains fat-soluble vitamins and lacks the ultra-processed nasties of alternative spreads, its high concentration of saturated fat is a big problem. Buttered bread is central to many Western diets; however, swap it for a drizzle of olive oil, and you'll seriously improve your cholesterol levels, reducing your risk of heart disease, stroke and more. Cheap, filling, convenient... there are plenty of reasons why pasties, pies and sausage rolls are so popular. However, there are just as many to avoid them. "Sausage rolls are typically made with processed meat and wrapped in refined pastry, which can contain trans fats," says Pillai. "Even plant-based versions tend to be high in fat and salt. A healthier alternative is to make your own by wrapping vegetables or beans in filo pastry, which has less fat and salt." While we're on the subject of pastry goods, sweet pastries (and biscuits and cakes) are a highly problematic category. "They often contain high levels of added sugar, hydrogenated oils and refined flours," says Pillai, "all of which can lead to weight gain and increase inflammation." Reduce your cravings by switching to less sweet alternatives. "Opt instead for homemade baked items such as banana bread sweetened with dates and dark chocolate," says Pillai. Proving that nutritionally poor foods can also be premium, faux meats are often formulated to mimic specific textures and flavour profiles rather than to deliver precious nutrition to people on plant-based diets. Labels regularly prove these products to be seriously ultra-processed; compared with the high-fibre, high-protein alternatives enjoyed in traditionally meat-free cultures, they're high in industrially isolated additives, low-quality fats and sodium, all of which contribute to your risk of developing life-shortening conditions. Hands up if sliced white is the bedrock of your diet? "Flour is a highly refined form of wheat," points out Pillai. "This means white bread isn't filling, can cause spikes in blood sugar levels and is easy to over-consume." The good news is that we don't have to completely break up with bread. "Instead, go for a good-quality wholegrain or sourdough bread, as this will add fibre to slow digestion and support better blood sugar control." Reducing red meat consumption has a significant impact on our planet – and it can benefit our internal ecosystems, too. Although red meats are rich in the 'haem' form of iron our bodies find easiest to absorb, high levels of iron do increase our risk of heart disease. Red meats also contain high levels of saturated fat and have been linked to some forms of cancer. Cutting back will help your pocket, your planet and your prognosis for life. If you're clinging to the idea that your favourite confectionery packs the superpowers of a cacao bean, we've got bad news. While these feted fruits do contain heart-healthy flavonoids, these are found in the cocoa solids most abundant in the darkest, most high-quality bars – so, the milkier your favourite treat, the less of the good stuff you're getting. Opt for white chocolate, and you'll be chowing down on a cocktail of sugar, fats and flavourings that have been clinically linked to shorter life spans. If the words 'crispy and golden' describe some of your favourite foods, there are big health gains to be made by rethinking your mealtimes. "Regularly eating deep-fried foods can raise the risk of long-term health issues, as the high temperatures used in deep frying produce harmful fats," explains Pillai. "Consider healthier alternatives like air-frying, oven roasting or using just a small amount of olive oil for shallow frying." With the World Health Organisation calling hot dogs and other forms of ultra-processed meats 'group 1 carcinogens', it's definitely time to kick the habit. "Similar to sausage rolls, hot dogs use highly processed meat, and regular processed meat consumption is linked to heart disease, high blood pressure and bowel cancer," says Pillai. "Instead, try chicken or turkey sausages that do not contain nitrates."
Yahoo
17-06-2025
- Health
- Yahoo
These eight foods get more healthy after you let them cool
If you are looking to get more nutritional benefits from your food, there are eight pantry staples which become more healthy when cooled, according to nutritionists. The foods can help regulate your blood sugar, improve your gut health and even prevent chronic diseases, according to which compiled the list based on nutritionists' opinions. When cooled, white rice forms resistant starch, which can help regulate your blood sugar, reducing the risk of type 2 diabetes. Resistant starch is 'a carbohydrate that resists digestion in the small intestine and ferments in the large intestine,' according to Johns Hopkins. Resistant starch acts as a prebiotic and feeds the good bacteria in your gut. You can enjoy cooled white rice in a salmon bowl. Add cooked or canned salmon to the cooled white rice with sriracha and kewpie mayo. You can also add dried seaweed and cucumbers, plus black sesame seeds for garnish. Cooled oats also form resistant starch that helps regulate your blood sugar and supports gut health. Overnight oats have become increasingly popular because they're a convenient way to get a balanced breakfast. Just simply mix oats and milk in a container with a lid, add whatever toppings you prefer to it and let it refrigerate for at least two hours. Cooled potatoes are another good choice for upping your resistant starch intake. Try making a refreshing Greek yogurt and dill potato salad, perfect for the summer. Dill is another food that is healthier when stored in the fridge. cited a 2017 study published by Antioxidants that found dill has more phenolic acids when cooled for 15 days. Phenolic acids are natural antioxidants that can help prevent chronic diseases. In the same vein, you could also make a pasta salad filled with vegetables and a light vinaigrette for a healthy meal. Pasta also forms resistant starch when cooled, as does Barley. So, feel free to experiment in the kitchen using different combinations of these carbs, fresh vegetables and dressings for a healthy and delicious summer salad. You can even add some beans to your salad for not only added fiber and protein but also resistant starch. Cooled pinto beans were found to have the highest levels of resistant starch in a 2016 study published by NFS Journal, reported. Lastly, an easy way to get resistant starch is to put your freshly baked bread in the fridge for seven days and then enjoy any sandwich of your liking.
The Independent
17-06-2025
- Health
- The Independent
These eight foods get more healthy after you let them cool
If you are looking to get more nutritional benefits from your food, there are eight pantry staples which become more healthy when cooled, according to nutritionists. The foods can help regulate your blood sugar, improve your gut health and even prevent chronic diseases, according to which compiled the list based on nutritionists' opinions. When cooled, white rice forms resistant starch, which can help regulate your blood sugar, reducing the risk of type 2 diabetes. Resistant starch is 'a carbohydrate that resists digestion in the small intestine and ferments in the large intestine,' according to Johns Hopkins. Resistant starch acts as a prebiotic and feeds the good bacteria in your gut. You can enjoy cooled white rice in a salmon bowl. Add cooked or canned salmon to the cooled white rice with sriracha and kewpie mayo. You can also add dried seaweed and cucumbers, plus black sesame seeds for garnish. Cooled oats also form resistant starch that helps regulate your blood sugar and supports gut health. Overnight oats have become increasingly popular because they're a convenient way to get a balanced breakfast. Just simply mix oats and milk in a container with a lid, add whatever toppings you prefer to it and let it refrigerate for at least two hours. Cooled potatoes are another good choice for upping your resistant starch intake. Try making a refreshing Greek yogurt and dill potato salad, perfect for the summer. Dill is another food that is healthier when stored in the fridge. cited a 2017 study published by Antioxidants that found dill has more phenolic acids when cooled for 15 days. Phenolic acids are natural antioxidants that can help prevent chronic diseases. In the same vein, you could also make a pasta salad filled with vegetables and a light vinaigrette for a healthy meal. Pasta also forms resistant starch when cooled, as does Barley. So, feel free to experiment in the kitchen using different combinations of these carbs, fresh vegetables and dressings for a healthy and delicious summer salad. You can even add some beans to your salad for not only added fiber and protein but also resistant starch. Cooled pinto beans were found to have the highest levels of resistant starch in a 2016 study published by NFS Journal, reported. Lastly, an easy way to get resistant starch is to put your freshly baked bread in the fridge for seven days and then enjoy any sandwich of your liking.
