Tuesday, August 26, 2025

The Hidden Expense in Big Food: MAHA

The Hidden Expense in Big Food: MAHA

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Ferrero's Acquisition of Kellogg Amid Health Controversies

In late June, executives from the Italian food giant Ferrero traveled across the United States, visiting cereal factories that were at the center of a growing public health debate. This move came as Robert F. Kennedy Jr., President Trump’s top health official, accused artificial dyes in WK Kellogg’s Froot Loops of poisoning American children. The cereal, which has been a staple in grocery stores since 1963, became a focal point for Kennedy’s “Make America Healthy Again” (MAHA) agenda.

Ferrero had initially offered to acquire Kellogg, a company that was struggling financially. However, the deal involved navigating a complex political landscape. Kennedy’s campaign against processed foods and additives made it a risky proposition. After weighing these challenges, Ferrero reduced its offer by about $75 million, ultimately agreeing to buy the company for around $3.1 billion.

The MAHA agenda has created uncertainty for big food companies already facing shifting consumer preferences. Many states have adopted similar policies, passing laws to restrict certain food sales and investigating health claims. Food industry leaders are trying to understand how much of Kennedy’s agenda will materialize and what impact it could have on their profits. Balancing his push for healthier food with the need to produce products that consumers want is a major challenge.

Some companies have formed special teams to track ingredients under scrutiny and assess potential changes. Executives compare dealing with MAHA to battling the mythical Hydra—cutting off one head only to see two more grow in its place. Darren O’Brien, chief corporate and government affairs officer for Mondelez, noted that every day brings new proposals.

A string of companies, including Kraft Heinz, General Mills, and Nestlé, pledged to remove artificial dyes from U.S. products. Mars announced plans to offer some M&M’s and Skittles without dyes next year. The Consumer Brands Association encouraged food makers to eliminate dyes by the end of 2027.

Old-line brands like Lunchables, Twinkies, and Trix have struggled long before Kennedy’s arrival in Washington. Sales have declined for many big food companies that raised prices in recent years. Rising costs, increased use of weight-loss drugs, and heightened scrutiny over ultraprocessed foods are compounding challenges. An S&P index tracking packaged food and meat companies has fallen about 16% over the past year, while the overall market gained about 14%.

Food companies are making significant moves to adapt. Kraft Heinz is preparing to split into two companies, while Conagra and General Mills have shed legacy brands. At least five major food companies have announced CEO replacements this year, setting up the highest C-suite turnover in at least a decade, according to JPMorgan Chase.

An HHS spokesman said that Kennedy values ongoing engagement with the food industry and is encouraged by steps many companies are taking to improve nutrition and public health.

The Rise and Fall of Kellogg

Since the early 20th century, Kellogg has been synonymous with Battle Creek, also known as Cereal City. Its sprawling factory has spread the aroma of toasted grain throughout the town. Founded in 1906, Kellogg pioneered vitamin-fortified cereal and produced K-rations for U.S. troops during World War II. Mascots like Tony the Tiger and Toucan Sam became household names.

However, Americans have lost interest in breakfast cereal, causing problems for Kellogg. The company expanded over the years, adding snack brands such as Pop Tarts, Pringles, and Cheez-Its. In 2023, Kellogg separated its North American cereal business from snacks, renaming it WK Kellogg. Since then, it has posted year-over-year sales declines in every quarter.

Kennedy targeted Froot Loops as part of his MAHA campaign, criticizing the cereal giant for using artificial dyes in the U.S. while selling naturally colored versions in Canada. Vani Hari, a food activist known as the Food Babe, led protests outside Kellogg’s headquarters, demanding the removal of artificial dyes.

Kellogg and other food companies maintain that artificial dyes are safe and regulated. The company stated that most of its sales come from cereals without artificial colors and that international variations reflect different consumer preferences. A Kellogg spokeswoman emphasized the company’s commitment to health and wellness, noting changes to suit evolving consumer tastes.

For a product like Froot Loops, removing artificial dyes would be complex. In Canada, the dough uses coloring derived from carrots, watermelon, and blueberries. To switch to natural dyes in the U.S., Kellogg would need to secure large quantities of new ingredients and retool parts of its plants.

Navigating the MAHA Agenda

Food industry lobbyists began defending the sector on Capitol Hill after Trump’s re-election. They focused on lawmakers who might be sympathetic to the MAHA agenda, emphasizing the industry’s role in producing safe, convenient, and affordable food. The Consumer Brands Association (CBA) called for policies grounded in science and common sense.

The CBA set up a meeting between Kennedy and major food company CEOs, including Kellogg’s Pilnick. During the meeting, Kennedy made it clear that artificial dyes must go. Pilnick posed for pictures with Kennedy, signaling a shift in the company’s stance.

Inside the CBA, food company executives were divided on how to navigate the situation. Some went through multiple “stages of grief” before deciding to remove artificial dyes, while others resisted any retreat. Later, the CBA proposed phasing out artificial dyes and asked for the administration’s help on issues like natural dyes and tariffs.

Kennedy has not addressed concerns about state laws with varying requirements. Instead, he publicly thanked governors who have tightened food regulation, crediting them with giving HHS more leverage over food companies.

For Kellogg, the prospect of removing artificial dyes adds to financial pressures. Cereal, once a mainstay of American breakfast tables, is in decline. Over the past decade, consumers have shifted toward yogurt, bars, and shakes.

In the 12 months ending Aug. 9, U.S. consumers spent $197 million less on ready-to-eat cereal than in the previous year. In a 2023 survey, 39% of American adults reported eating heavily sweetened cold cereal, but that figure fell to 31% in the following year.

Cereal’s decline helped spur Kellogg’s decision to separate its cereal business from its larger and faster-growing snacks division, named Kellanova. This effectively put a for-sale sign on the cereal business.

Ferrero, known for brands like Nutella and Tic Tacs, approached Kellogg in April. The two companies had done business before, with Ferrero buying Kellogg’s Keebler cookie business in 2019. The family-owned company has been acquiring other U.S. brands, including Butterfinger and Blue Bunny.

Ferrero believes the cereal aisle lacks innovation, an area the company considers a strength. Over time, Kellogg’s posture on artificial dyes changed. In April, Kellogg announced plans to remove dyes from products made for schools and work with federal officials to eventually remove them from all products.

Ferrero executives determined they could handle the MAHA agenda. Costs to reformulate Kellogg products appeared manageable, and they felt reassured by their experience in Europe. They also don’t see Kellogg’s problems as unique—many in the food industry face similar pressures.

A private-equity firm also bid for Kellogg. On July 10, Kellogg’s board agreed to sell the company to Ferrero for roughly $3 billion. Later that day, Pilnick addressed employees, stating that planned investments in the local cereal plant would continue.

A week later, Kellogg announced it would remove artificial dyes from all its products by the end of 2027. “Froot Loops is finally following its nose—toward common sense,” Kennedy said on X. He called on more companies to follow suit.

5 Foods Women Over 50 Should Eat for Anti-Inflammation, Per Dietitians

5 Foods Women Over 50 Should Eat for Anti-Inflammation, Per Dietitians

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Foods to Support Healthy Aging After 50

As you move into your 50s, maintaining a healthy lifestyle becomes increasingly important. This stage of life often brings changes such as hormonal shifts, increased risk of chronic inflammation, and the need for better support for brain, bone, and muscle health. Fortunately, incorporating specific nutrient-rich foods into your diet can make a significant difference in how you feel and function as you age.

The Top Five Foods for Healthy Aging

1. Berries

Berries like blueberries, blackberries, strawberries, and raspberries are packed with antioxidants that help combat inflammation and support cognitive health. These fruits are easy to add to meals or snacks, making them a convenient choice for busy lifestyles. They are also a key component of the MIND diet, which is designed to protect against cognitive decline. With two out of three Americans experiencing some form of cognitive decline by age 70, including berries in your diet can be a proactive step toward preserving brain function.

2. Beans

Beans contain compounds such as peptides, polyphenols, and saponins that have anti-inflammatory properties. They are also high in fiber, which supports gut health and can help manage menopause-related digestive issues. A single cup of black beans provides about half of your daily fiber needs and offers plant-based protein that helps prevent muscle loss as you age. Whether eaten as a side dish, in salads, or as part of a stew, beans are a versatile and nutritious addition to any meal.

3. Dark Leafy Greens

Dark leafy greens such as spinach, kale, watercress, and bok choy are rich in vitamins A, C, E, and K, along with powerful polyphenols and other phytochemicals that help reduce inflammation and oxidative stress. These greens are also an excellent source of calcium, magnesium, and potassium, which are essential for maintaining strong bones during menopause. For those who find it challenging to eat traditional salads, adding dark leafy greens to smoothies can be an easy way to boost your intake.

4. Salmon

Salmon is one of the best sources of omega-3 fatty acids, which are known for their anti-inflammatory effects. Including salmon in your diet can support heart health, reduce joint stiffness, and help preserve brain function. It’s also a great source of vitamin D and high-quality protein, both of which are crucial for maintaining muscle mass and bone strength. Creative ways to enjoy salmon include making homemade poke bowls or using it in stir-fries.

5. Nuts

Nuts are a powerhouse of nutrients, offering antioxidants, healthy fats, and minerals such as magnesium and selenium. Almonds and walnuts are particularly effective at reducing inflammation, while Brazil nuts are known for their ability to lower oxidative stress. For those who don’t consume fish, walnuts provide a valuable source of omega-3 fatty acids. Nuts make for a convenient and satisfying snack that can be enjoyed on the go.

Additional Tips for Healthy Aging

In addition to dietary changes, there are several other lifestyle factors that contribute to healthy aging:

  • Stay active: Regular physical activity helps prevent chronic diseases, reduces the risk of falls, and supports muscle and bone health. Incorporating a mix of cardio, strength training, balance exercises, and stretching into your routine can maximize benefits.
  • Socialize: Maintaining meaningful relationships and staying socially engaged can improve mental health and reduce the risk of chronic illness.
  • Prioritize sleep: Quality sleep is essential for overall health, helping to lower disease risk and improve mental and physical functioning.
  • Get regular checkups: Routine health screenings and vaccinations play a vital role in preventing illness and managing existing conditions.

By combining these dietary and lifestyle strategies, you can take proactive steps toward aging well and maintaining your overall health. Making small, consistent changes can lead to long-term benefits, ensuring that you enjoy a vibrant and active life well into your later years.

Monday, August 25, 2025

5 Diabetes Meds That Don't Mix Well

5 Diabetes Meds That Don't Mix Well

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Understanding How Foods and Drinks Affect Diabetes Medications

When managing diabetes, it's crucial to pay attention not only to the medications you take but also to the foods and drinks that may interact with them. Certain everyday items can interfere with how your medication works, potentially reducing its effectiveness or causing unwanted side effects.

Experts in the field of diabetes care emphasize the importance of understanding these interactions. For instance, some foods and drinks can alter the absorption, metabolism, or effectiveness of diabetes medications. This means that even if you're following a healthy diet, certain choices might still impact your blood sugar control.

Key Interactions Between Foods and Medications

Several types of foods and beverages are known to affect diabetes medications:

1. High-Fat Foods

While some fats are beneficial, excessive intake of saturated fats can be problematic. Meals high in fat can slow down digestion, which may delay how quickly certain medications are absorbed. This can affect how well the medication works. Examples of high-fat foods include whole-fat dairy products, processed meats, fried foods, and baked goods. These foods may also exacerbate gastrointestinal side effects from medications like GLP-1 receptor agonists.

2. Foods High in Added Sugar

Foods with added sugars, such as candy, sodas, and desserts, can cause rapid spikes in blood sugar levels. While they don't necessarily stop medications like metformin from working, they make it harder to maintain stable blood sugar. It's important to focus on whole-food sources of carbohydrates that are rich in fiber, such as beans, legumes, whole grains, and fruits.

3. Highly Processed and Refined Carbohydrates

Processed carbs like white bread, sugary cereals, chips, and pastries can lead to quick increases in blood sugar. If you're taking fast-acting insulin or mealtime medications, this spike can make it difficult for the medication to manage your glucose levels effectively. Pairing these foods with protein or healthy fats can help slow digestion and prevent sharp spikes.

4. Caffeine

Caffeine can interact with certain diabetes medications, particularly SGLT2 inhibitors, by increasing their diuretic effect. While moderate caffeine intake is generally safe, those on these medications should be mindful of their consumption. The recommended limit is around 400 milligrams per day, which is roughly equivalent to three to four cups of coffee.

5. Alcohol

Alcohol can increase the risk of low blood sugar, especially when taken with insulin or sulfonylureas. It can also worsen side effects like nausea and digestive issues. The American Diabetes Association recommends limiting alcohol intake to two drinks per day for men and one for women. Monitoring blood sugar levels closely is essential after drinking.

Tips for Managing Your Diet with Diabetes Medications

To ensure your medications work as intended, consider the following strategies:

Consider Meal Timing

Different medications may have specific instructions about when to take them relative to meals. Some need to be taken with the first bite of a meal, while others are taken before or after. Following these guidelines can help maximize the effectiveness of your treatment.

Stay Hydrated

Proper hydration is vital, especially if you're on medications like SGLT2 inhibitors, which can increase fluid loss. Drinking water and other unsweetened beverages can help maintain balance and prevent dehydration.

Monitor Portion Sizes

Some medications, such as GLP-1 receptor agonists, may require careful attention to portion sizes. Large or high-sugar meals can worsen side effects like nausea or dumping syndrome.

Use a Continuous Glucose Monitor

A continuous glucose monitor (CGM) can provide valuable insights into how different foods and medications affect your blood sugar levels. Tracking trends can help you make informed decisions about your diet and medication timing.

Be Aware of Other Medications and Supplements

Other medications and supplements can also influence blood sugar levels or interact with diabetes drugs. Always consult with your pharmacist or healthcare provider to understand potential interactions.

Final Thoughts

Managing diabetes involves more than just taking medication; it requires a thoughtful approach to diet and lifestyle. By being aware of how certain foods and drinks interact with your medications, you can better manage your condition and improve your overall health. Always seek guidance from healthcare professionals to tailor your approach to your specific needs.

Thursday, August 21, 2025

Six Healthy Foods That Taste Better Frozen, Including Spinach

Six Healthy Foods That Taste Better Frozen, Including Spinach

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The Benefits of Frozen Produce for a Healthier Diet

Fruit and vegetables have long been recognized as essential components of a healthy diet. Whether it's the well-known "five-a-day" guideline or the growing trend of eating 30 different plants each week, fresh produce is widely seen as a cornerstone of good nutrition. However, in recent years, factors such as climate extremes, supply chain disruptions, and global market trends have made fresh fruits and vegetables less accessible. This has led to situations where produce is either too expensive, already spoiled, or simply unavailable on supermarket shelves.

In particular, certain vegetables like broccoli and cauliflower are now facing shortages in the spring due to an unusually mild autumn and winter, which caused crops to mature earlier than expected. This situation poses a challenge for maintaining a balanced diet, especially considering that only one-third of adults in the UK met the five-a-day requirement according to a 2024 report by the Office for National Statistics.

The Solution: Frozen Fruits and Vegetables

Despite these challenges, there’s a simple and effective solution that can be found just a few aisles away from the fresh produce section — frozen fruits and vegetables. These options not only offer convenience but also provide significant health benefits. Once harvested, fresh produce begins to lose its nutrients during transport and storage. In the UK, where over 47% of vegetables and 84% of fruits are imported, this nutrient loss is difficult to avoid.

Registered dietitian Nichola Ludlam-Raine explains that frozen produce is often picked at peak ripeness and frozen immediately, preserving more of its vitamins and antioxidants. “Fresh produce can spend days in transit and on supermarket shelves, during which time nutrients like vitamin C and folate can degrade,” she says. A 2015 study found that while the overall vitamin content between fresh and frozen produce is usually similar, some nutrients, particularly vitamin C, were higher in frozen items.

Six Foods That Are Better When Frozen

Here are six foods that are actually better for you when frozen:

Berries

Berries like blueberries, raspberries, and strawberries are rich in nutrients and fiber. Studies have shown that they have high antioxidant activity, which helps fight free radicals and reduce DNA damage. However, their seasonality makes them expensive when fresh. Frozen berries retain more of their vitamin C and polyphenols because they are frozen shortly after being picked. While defrosted berries may soften, they are still great in porridge, yogurt, and baking. Strawberries, on the other hand, tend to collapse when thawed, making them better suited for smoothies, compotes, and baking.

Spinach

Spinach is an excellent source of non-haem iron, folate, and various vitamins. However, its high water content means it can wilt quickly and spoil. Freezing spinach not only prevents this issue but also increases its nutritional value. Frozen spinach preserves more folate and provides a concentrated source of nutrients like iron and vitamin K. It’s ideal for use in curries, stews, and other cooked dishes.

Peas

Peas are one of the best examples of the benefits of frozen produce. Fresh peas can lose their sweetness and nutrients rapidly, while frozen peas maintain their vitamin C and B vitamins. They also retain their texture well after freezing, making them a versatile option for meals.

Sweetcorn

Sweetcorn freezes exceptionally well, retaining both its nutrients and texture. Freezing helps lock in antioxidants like lutein and zeaxanthin, which are important for eye health. These carotenoids act as filters for harmful blue light and help protect against age-related eye diseases.

Broccoli

Broccoli is a rich source of vitamin C and riboflavin (vitamin B2), which supports the nervous system and aids in energy production. Frozen broccoli often retains more vitamin C than fresh broccoli stored for several days. Additionally, studies have shown that frozen broccoli contains more riboflavin than its fresh counterpart. It should be cooked directly from frozen for best results.

Mango or Avocado

Tropical fruits like mangoes and avocados are often subject to seasonal fluctuations and transport issues. Flash-frozen tropical fruits are typically more nutritious than imported fresh ones, which are often picked underripe and lose nutrients during ripening. Riper fruits are easier to digest, allowing for better absorption of nutrients. Both mangoes and avocados are rich in vitamins C, A, and E, which protect cells from damage. Avocados, in particular, are best used in guacamole, dressings, and smoothies after thawing. Tropical fruits like mango, pineapple, and papaya are softer after thawing, making them ideal for smoothies, compotes, and sauces.

Monday, August 18, 2025

Scouted: I Tried Tru Niagen’s NAD+ Supplements for a Month—Here’s the Result

Scouted: I Tried Tru Niagen’s NAD+ Supplements for a Month—Here’s the Result

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Understanding NAD+ and Its Role in Health

NAD+ (nicotinamide adenine dinucleotide) has become a buzzword in the wellness world, especially among those interested in longevity and healthspan. As someone who’s diving into a longevity-focused lifestyle, I’ve noticed an increasing number of mentions about NAD+ on social media. While many people may not be familiar with it, its potential to enhance cellular function and support overall well-being is gaining attention.

NAD+ is a coenzyme found in all living cells, playing a crucial role in energy production and DNA repair. It helps convert food into energy and supports the body's natural repair processes. However, as we age, NAD+ levels naturally decline, which is why many are turning to supplements to maintain optimal levels.

The Science Behind NAD+ Supplements

One of the most popular supplements for boosting NAD+ is Tru Niagen, which contains a patented form of nicotinamide riboside (NR), a precursor to NAD+. NR is considered one of the most effective ways to increase NAD+ levels in the body. According to research, this supplement can significantly elevate NAD+ levels within a few weeks.

Dr. Andrew Shao, Senior Vice President of Global Regulatory and Scientific Affairs at Niagen Bioscience, explains that NAD+ levels start to decline in our 30s and continue to decrease with each passing decade. This decline is linked to various aging-related issues, making NAD+ supplementation a promising avenue for those looking to support their health.

Why Oral Supplementation?

While there are various methods to boost NAD+ levels, such as intravenous (IV) therapy or intranasal administration, oral supplementation offers a more convenient and affordable option. Dr. Nayan Patel, PharmD, founder of Auro Wellness, notes that direct oral supplementation with NAD+ itself is ineffective due to poor absorption. Instead, precursors like NR and NMN are more effective because they can be absorbed through the digestive system.

Tru Niagen Pro, which contains 1,000mg of Niagen, has been shown to raise NAD+ levels by up to 150% in three weeks. This makes it a viable alternative for those seeking to improve their health without the cost and inconvenience of IV therapy.

Personal Experience with Tru Niagen

I have been taking Tru Niagen Pro for a month and have noticed significant changes in my daily life. My sleep quality has improved, and I feel more alert and focused throughout the day. I no longer experience the usual morning fatigue, even when my children wake up early. I’ve also felt more motivated to engage in physical activities like walking and Pilates.

The effects were subtle at first, but over time, I’ve felt a noticeable improvement in my overall energy and well-being. It’s not the jitters of caffeine, but rather a sense of being well-rested and rejuvenated.

How Long Does It Take to Feel the Effects?

I experienced changes within just a few days of starting Tru Niagen, which is faster than many other supplements. Research suggests that measurable effects can occur within a week, although the timeline can vary from person to person. Compared to NAD+ shots, which provide immediate results, oral supplementation takes a bit longer to build up, but the benefits are still evident.

Should You Take Tru Niagen Long-Term?

Consistency is key when it comes to NAD+ supplementation. Dr. Shao emphasizes that ongoing use allows the body to fully benefit from the support provided by NAD+ restoration. Like other foundational health practices, regular use is essential for long-term results.

Final Thoughts and Recommendations

While NAD+ supplements like Tru Niagen show promise, they should be part of a comprehensive health strategy that includes proper nutrition, exercise, and adequate sleep. Dr. Julianna Lindsey, a physician specializing in anti-aging medicine, advises consulting with a healthcare professional before starting any new supplement regimen.

For me, the decision to continue using Tru Niagen is based on the positive changes I've experienced and the strong clinical research supporting the product. It has genuinely made a difference in my life, and I believe it could do the same for others looking to enhance their health and well-being.

7 Hidden Protein Deficiency Signs Dietitians Know About

7 Hidden Protein Deficiency Signs Dietitians Know About

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Understanding the Subtle Signs That You Need More Protein

Protein is a vital nutrient that plays a crucial role in maintaining overall health and well-being. While most people meet the minimum protein requirements, there are instances where the body may not be getting enough high-quality protein to support its needs. This can lead to various subtle signs that indicate an imbalance in your diet.

The Importance of Protein in Daily Life

Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. It also helps keep you feeling full longer, which can aid in weight management. However, when the body lacks sufficient protein, it can send out signals that may not always be obvious.

7 Under-the-Radar Signals That You Need More Protein

  1. You’re Always Hungry
    Feeling unsatisfied after meals or experiencing frequent hunger can be a sign that you're not getting enough protein. Protein helps regulate appetite by boosting hormones that make you feel full. Without enough protein, you may find yourself reaching for snacks more often.

  2. You’re Always Getting Sick
    A weakened immune system can result from inadequate protein intake. When you consume enough protein, your body breaks it down into amino acids, which are used to create immune cells and antibodies. If there’s a shortage of these building blocks, your immune system may not function as effectively, making you more susceptible to illnesses.

  3. Your Muscles Ache
    Persistent muscle soreness or weakness, especially if you’re not heavily training, could be a sign of low protein. Protein is necessary for muscle repair and recovery. If your body doesn’t get enough from food, it may start breaking down muscle tissue to meet its needs, leading to discomfort.

  4. You’re Not Hitting Your Fitness Goals
    If you're working out regularly but not seeing improvements in strength or body composition, it might be due to insufficient protein. Active individuals require more calories and protein, and without meeting these needs, your body may use the protein for energy instead of muscle growth.

  5. You Heal Slowly
    Recovery from injuries or surgeries can be delayed if your protein intake is inadequate. Protein provides the raw materials needed for tissue repair and remodeling. Without enough, healing processes may take longer than expected.

  6. Your Hair, Skin and Nails Don’t Look Healthy
    Poor nutrition, including a lack of protein, can affect the health of your hair, skin, and nails. Protein is essential for strong hair strands, healthy skin, and resilient nails. If you notice thinning hair, brittle nails, or dull skin, it may be a sign that your diet is lacking in this important nutrient.

  7. You’re Feeling Down in the Dumps
    Mood changes, such as increased irritability or depression, can sometimes be linked to protein deficiency. Increasing protein intake by even 10% may help improve mood by supporting the production of serotonin, a hormone that boosts feelings of well-being. Protein also helps stabilize blood sugar levels, preventing mood dips.

What You Can Do

If you’re experiencing any of these signs, it’s a good idea to consult with a healthcare provider or a registered dietitian. They can assess your diet and determine if insufficient protein is contributing to your symptoms. Developing a healthy eating plan that includes adequate protein can help you feel your best and support your overall health.

Remember, while many people meet the minimum protein requirements, individual needs can vary based on activity level, health status, and dietary restrictions. Ensuring you get enough high-quality protein is essential for maintaining optimal health and preventing the subtle signs of deficiency.

Sunday, August 17, 2025

I Ate Cottage Cheese Daily for a Week—Here’s the Result

I Ate Cottage Cheese Daily for a Week—Here’s the Result

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The Versatility of Cottage Cheese: A High-Protein Snacking Revolution

As spring approaches, the trend of high-protein snacking has taken off, especially on platforms like TikTok. Videos featuring cottage cheese have amassed over 265 million views, showcasing a variety of creative recipes such as cottage cheese toast and even cottage cheese ice cream. This dairy product is gaining popularity for its versatility and nutritional benefits.

Registered dietitian Crystal Scott emphasizes the adaptability of cottage cheese, stating that it can be incorporated into almost any meal. It can enhance scrambled eggs, making them creamier while boosting their nutritional value. The possibilities are endless when it comes to this simple dairy product.

During a week-long experiment, I found that incorporating cottage cheese into my daily routine was both satisfying and enlightening. The high protein content in a single cup of 1% cottage cheese provides 28 grams of lean protein with only two grams of saturated fat. This makes it an excellent option for those looking to maintain a balanced diet.

Dr. Guan highlights the benefits of cottage cheese, noting that it is a great source of protein and can easily be integrated into various meals. Its convenience makes it ideal for families and busy individuals who need quick, nutritious options.

The Power of Casein Protein

Cottage cheese is particularly rich in casein protein, which is known for being slow-digesting. This means it provides a sustained release of amino acids to muscles, supporting muscle recovery and immune function. Additionally, casein is high in glutamine, which further aids in these processes.

An associate editor from The Healthy @ Reader’s Digest shared her positive experience with cottage cheese. She uses it as a pre-workout snack, finding that it keeps her energized without the need for additional snacks. She also noted that it helps keep her full throughout the day, reducing the urge to snack unnecessarily.

Probiotics and Gut Health

Cottage cheese can also be a valuable source of probiotics, similar to yogurt. However, not all products contain probiotics, so it's essential to check the label. If the ingredients list cultured milk, it's likely that the product contains beneficial probiotics. These can support gut health and aid in digestion.

For those sensitive to dairy, the probiotic content of cottage cheese might offer unexpected benefits. One individual reported that consuming cottage cheese helped regulate her bowel movements, contrary to her initial concerns about dairy causing constipation.

Bone Health Benefits

Calcium is another significant nutrient found in cottage cheese. A half-cup serving provides 10% of daily calcium needs, contributing to strong bones. Incorporating cottage cheese into meals can be a simple way to boost calcium intake.

Creative Uses for Cottage Cheese

Beyond its traditional use, cottage cheese can be transformed into various dishes. Whipping it with peanut butter, honey, and cinnamon creates a delicious, high-protein snack. Similarly, mixing it with garlic, lemon, and chives results in a savory dip perfect for vegetables.

Considerations for Sodium and Fat Content

While cottage cheese offers numerous benefits, it's important to be mindful of its sodium and fat content. A half-cup serving of some brands can contain up to 750 milligrams of sodium, which is a significant portion of the daily recommended limit. Additionally, full-fat varieties may contribute more saturated fat, which should be considered for heart health.

In conclusion, cottage cheese is a versatile and nutritious option that can be enjoyed in many forms. Whether used as a snack, a meal component, or a base for creative recipes, it offers a range of benefits that make it a valuable addition to any diet.

I Drank Lemon Water Daily for a Week—This Is What I Found

I Drank Lemon Water Daily for a Week—This Is What I Found

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The Health Benefits of Lemon Water

You’ve probably heard the saying, “When life gives you lemons, make lemonade.” Let’s tweak that a bit—how about making some lemon water instead? Though lemons are often associated with the sweet taste of lemonade (thanks to all that added sugar), here’s an important fact: “Lemons are actually one of the lowest-sugar fruits,” says Julia Zumpano, RD, LD, a clinical registered dietitian. She notes that as flu season approaches, it’s good to remember that lemons are packed with Vitamin C to help boost your immune system. They’re also low in calories and carbohydrates, and they even contain fiber.

Having a mom who worked as a fitness instructor and lifestyle coach gave me a front-row seat to the benefits of lemon water—she made it an essential part of her morning ritual. Although I’ve occasionally sipped on lemon water myself, it wasn’t until my editors suggested it for this piece that I committed to it fully. Spoiler alert: I’m happy to report it has now earned a permanent spot in my morning routine, especially since I’m always looking to increase my daily water intake.

Ahead, you’ll learn why lemon water might be a great addition to your own routine, with tips from nutrition experts on how to best incorporate this zesty hydration into your diet.

The Health Benefits of Lemon Water

“Lemons are an amazing fruit that is full of nutritional benefits,” shares Samuel Mathis, MD, MBA, a board-certified family medicine physician. Not only are they packed with vitamin C, but “they also contain good amounts of Vitamin B6 and potassium, which help with energy levels and heart health,” he adds. Vitamin C also plays an essential role in iron absorption, which can aid in preventing anemia.

Here’s what you get from a single serving of lemon juice (half a cup), as outlined by Zumpano:

  • 27 calories
  • 8.4 grams of carbohydrates
  • 3.1 grams of sugars
  • Over half the daily recommended intake of Vitamin C
  • A valuable source of B-complex vitamins
  • Essential minerals like magnesium and copper
  • Antioxidants such as lutein, zeaxanthin, and beta-cryptoxanthin

Dr. Mathis also highlights the distinctive compounds found in lemons:

  • Hesperidin, which can help reduce atherosclerosis
  • Eriocitrin, a potent antioxidant that decreases inflammation
  • D-limonene, an essential oil that soothes inflammation and may enhance digestion

Dr. Mathis shares that mixing lemon with water improves our body’s absorption of these nutrients. Also, using whole lemons can boost gut health thanks to the pectin in the pulp. This makes it arguable that buying a lemon, instead of prepared lemon juice sold in a bottle, may be advantageous.

Despite common misconceptions, lemon water is actually good for the stomach. It offers digestive benefits primarily because of D-limonene, which neutralizes stomach acid, eases heartburn, and supports digestion following meals.

Plus, there’s the overarching benefit of increased hydration—many of us don’t drink enough water, and adding lemon can make drinking more water much more appealing.

The Best Way to Drink Lemon Water

All you need to make lemon water are two simple ingredients: A fresh lemon and some water. “It’s recommended you use slightly warm or room temperature water since this helps extract the vitamin C,” Zumpano advises.

Follow these steps to make the perfect glass of lemon water each morning:

  • Start with a fresh lemon, squeezing half into eight ounces of water.
  • Make sure the water is warm or at room temperature for maximum benefit.
  • If it’s too tangy for your taste, you can soften the flavor by diluting it with a little more water or adding mint, ginger, or a touch of turmeric for its added anti-inflammatory effects.
  • “I would also suggest adding a bit of black pepper to enhance the absorption,” Dr. Mathis recommends. But remember, the key is to keep it natural—avoid adding sugar, though adding a little bit of honey is OK on occasion.

I tried it myself and enjoyed mixing in one-quarter teaspoons of turmeric and just a pinch of black pepper for extra health benefits.

The Best Time to Drink Lemon Water

Several studies have explored whether the timing of drinking lemon water makes a difference. “There is not a strong scientific consensus on the best time of day, but drinking a glass of lemon water in the morning can provide some significant benefits,” says Dr. Mathis.

Opting for lemon water first thing in the morning is a great way to hydrate after a long night’s sleep—keep in mind, you haven’t had any fluids for about six to 10 hours. Plus, the vitamin C boost not only perks up your energy levels but also kick-starts your metabolism and could even aid in weight loss, thanks to its impact on the digestive system.

Health Benefits I Got from Drinking Lemon Water Every Day

Lemon water helped keep me hydrated. Often, my mornings start with a longing for a warm cup of coffee rather than water. However, Zumpano suggests that “a daily lemon water habit is an easy way to get your day off on the right foot.” That’s exactly what I discovered during my week of drinking lemon water daily. It not only quenched my thirst but also made me more aware of my overall water intake, helping me meet my daily hydration goals.

Lemon water improved my digestion. Acid plays an important role in breaking down what we eat, which explains the high levels of it in our stomachs. “The acid in lemons may be especially helpful in supplementing stomach acid levels, which tend to decline as we age,” Zumpano points out.

Lemon water boosted my immune system. Citrus fruits, particularly lemons, are renowned for their high vitamin C content. This essential nutrient acts as an antioxidant, protecting your cells from diseases. “In the same way you may depend on a warm cup of lemon tea when you’re sick, a daily glass of lemon water may help shield your body from illness in the first place,” suggests Zumpano. It’s a handy tip, especially with school back in session and flu season just around the corner.

Lemon water prevents kidney stones. One final benefit I discovered from drinking lemon water every day is its positive effect on kidney health. “Specifically, the citric acid in lemons blocks kidney stone formation and can actually break up smaller stones before they start to form,” explains Zumpano.

Can Lemon Water Reduce Belly Fat?

“There’s no evidence that lemon water actually reduces belly fat, but many individuals find that lemon water improves their metabolism and increases their energy level, thus leading to a more natural weight loss,” explains Dr. Mathis. Plus, staying well-hydrated can reduce the tendency to overeat, contributing to weight loss.

“While starting the day with lemon water is a healthy habit, it’s not a cure-all,” adds Zumpano. You might have encountered something known as the lemon juice cleanse—this involves drinking a mixture of lemon and ginger to lose weight. This fad diet, which recommends consuming only the lemon juice blend for one to three weeks without any solid food, is not advisable and is an unhealthy method for losing weight. “Although, if you use lemon water to replace other juices or sugar-sweetened drinks, it could lead to a significant reduction in your sugar intake, therefore causing some weight loss,” she says.

Does Lemon Water Detox Your Body?

“The idea of a ‘detox’ is mostly a myth. Our liver does a wonderful job of helping remove impurities and toxins from our body on its own,” clarifies Dr. Mathis. While lemon water aids in hydration, which assists the liver in its functions, lemons have no properties that directly influence or affect the body’s detoxification processes.

Is Lemon Water OK to Drink Every Day?

“Absolutely!” both experts agree. Although they caution that excessive consumption of lemons poses certain risks. The citric acid in lemons may wear away tooth enamel if nothing is consumed afterward. However, maintaining proper oral hygiene can mitigate this risk.

“If you’d like to err on the side of safety, drink your lemon water through a straw to protect your pearly whites,” Zumpano concludes.

Founder of Applied Nutrition shares partnership with Coleen Rooney

Founder of Applied Nutrition shares partnership with Coleen Rooney

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The Rise of a Health and Wellness Entrepreneur

Tom Ryder is taken aback when I mention that I recently completed a 10km run in my fastest time in years without drinking any water or taking any special products beforehand. He asks what kept me going. "Jelly Babies," I admit. He hands me a tube of endurance tablets, packed with performance-enhancing electrolytes that help maintain hydration. "Here, you'll go even faster if you have these," he says in his distinct Scouse accent.

Ryder believes he has caught the wave of a health and wellbeing revolution. A report by retail research group Kantar revealed that sales of sports nutrition products surged by 45% in the first five months of this year compared to the same period in 2024. These were the 'biggest winners' as customers shaped their diets around lifestyle choices, with health, wellbeing, and exercise at the top of many people's minds.

Ryder, 41, has also benefited from this boom. He netted £67 million when shares in Applied Nutrition were listed on the London stock market last year. Although the share price has since fallen, the company is still worth £330 million, valuing Ryder's remaining 34% stake at £110 million. A trading update is expected this week.

His story is one of rags-to-riches. Raised by his grandparents on a Kirkby council estate after his father's death, Ryder opened his first store, Body Fuel, at 18, selling muscle-bulking protein powder, creatine, and other supplements while working as a scaffolder for the local council. After six years juggling two jobs, he created Applied Nutrition in 2014 and began working from a small factory in nearby Knowsley.

The business has grown rapidly, becoming one of Europe's fastest-growing brands. Ryder hasn't let success go to his head. The first time he felt financial freedom was when retailer JD Sports bought a significant stake in the business in 2021. He celebrated by buying a lawnmower.

Personal Discipline and Family Life

Ryder is a firm believer in personal discipline. "I learned from an early age that if you want something, you have to make some sacrifices," he says. One of those sacrifices was not spending enough time with his eldest daughters when they were young and he was busy growing the business. He's now making up for lost time and admits to becoming "a dance dad," taking them to numerous festivals and competitions in the North-West.

He is happy to have bucked the trend of home-grown companies that have shunned the London stock market. Becoming a public company has been "absolutely amazing, a dream come true," he says, adding: "It's given us a lot of credibility." He also seems relaxed about having a higher public profile, saying: "I don't mind being in the limelight. This company is my life. It doesn't feel like work."

But he admits he "completely underestimated" the extra red tape and reporting rules that came with being a quoted company. A "great" team and board, chaired by AJ Bell investment platform founder Andy Bell, helped "take that burden away from me."

Expanding the Brand and Targeting New Audiences

Applied Nutrition started out selling protein shakes to muscle-bound bodybuilders in sweaty gyms, but it has evolved into "a brand for everybody" that appeals to a wider range of consumers. So how does Applied Nutrition fit into the weight-loss craze fueled by drugs such as Ozempic?

Ryder thinks it will amplify demand for supplements. Anyone on a weight-loss drug "is more likely to make health-conscious choices" around protein, vitamins, and hydration as "they are not only losing fat, they are losing muscle, which is not great," he explains, adding: "They can't eat, they've got no appetite so the alternative is supplements."

One of the "mega-trends" he's tapping into is the move from women simply wanting to be skinny to women who want to be healthy, fit, and strong. It's an audience Ryder is eager to reach. "Wagatha Christie" celebrity Colleen Rooney has been hired as a brand ambassador to fuel demand for protein supplements among these health-conscious women.

Since then, the number of female customers has shot up from 20 to more than 40 per cent, he reveals. To keep costs down, Applied Nutrition mainly sells through distributors in local markets, exporting boxes of supplements from the Liverpool warehouse overseas to places such as the Gulf. Its products can also be found in major supermarkets and online.

Financial Strength and Market Challenges

Targeting new audiences via social media channels comes with extra marketing costs. But having raised almost £160 million in the flotation, Ryder now has the financial firepower to continue expanding at home and abroad, especially in the US, where the company has an office in Dallas, Texas.

The record price of whey – a vital ingredient in protein shakes – is "a headwind," Ryder admits, but he has been able to pass on these cost increases to customers in the form of higher prices. That helps protect profit margins, which at 29% are among the highest in the health and beauty sector – bigger even than those of French giant L'Oreal and only surpassed by Estee Lauder, according to stockbroker Panmure Liberum.

This is remarkable given that Applied Nutrition is a traditional bricks-and-mortar wholesale business, operating from a single warehouse site on the outskirts of Liverpool. Ryder won't be drawn on the Government's raid on employers' National Insurance Contributions, which has hit many companies, especially growing ones like his, which now employs 200 staff.

"What can you do?" he asks. "We don't get caught up in what goes on from a political standpoint. We just get on with what we've got to do."

The Power of the Product

So do the supplements he sells really work? Can they actually improve performance? Well, correlation does not equal causation, but after swallowing some of Ryder's endurance tablets a few days after the interview, I ran an even faster 10k time. Ryder will feel vindicated.

As he puts it: "Marketing is important, but the product has got to be right as well."

Monday, August 11, 2025

Protein & Metabolism: The Key to Stable Blood Sugar

Protein & Metabolism: The Key to Stable Blood Sugar

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The Power of Protein for Metabolic Health

If I had to choose one nutrient to support your metabolism, help you stay lean, and manage cravings—especially during midlife—it wouldn’t be carbs or fat. It would be protein. Most people think they eat enough protein, but when you actually track it, the numbers tell a different story. Research shows that adults, especially women over 40, often consume far below optimal amounts for maintaining muscle mass and metabolic health. And if you’re dealing with insulin resistance, type 2 diabetes, or trying to manage weight without constant hunger, falling short on protein can make everything harder.

Protein is more than just a muscle-building nutrient. It’s a multitasker in the nutrition world. Yes, it builds muscle, but it also makes hormones, repairs cells, keeps your immune system strong, and plays a huge role in appetite regulation. It slows digestion, blunts post-meal glucose spikes, and helps protect lean muscle—which is the biggest driver of your resting metabolic rate. In other words, the more muscle you keep, the more calories you burn doing absolutely nothing.

And yet, there’s confusion around protein. Maybe you’ve heard that too much protein “turns into sugar” in your body. Or maybe you’ve avoided eating more because you think it’s only for bodybuilders. Let’s break this down.

Protein’s Many Roles Beyond Muscle Building

Protein isn’t just a “muscle food.” If you removed every dumbbell and squat rack from the world tomorrow, your body would still need protein every single day. Think of protein as both the scaffolding and the maintenance crew of your body. It’s not just for biceps. It’s in your hair, skin, nails, hormones, enzymes, and immune system. Without enough protein, repairs slow down, maintenance checks get skipped, and systems start to wear out quietly at first.

How Protein Supports Hormones

Many of the chemical messengers that regulate your metabolism, appetite, and stress response are built from amino acids, the building blocks of protein. If you’re not getting enough, it’s like trying to send important emails without a Wi-Fi signal. The message just doesn’t get through the way it should.

How Protein Supports Immune Health

Every antibody your body produces is a protein. Immunoglobulins are essentially your body’s defense team. Without the right building blocks, your immune "army" can't recruit enough soldiers. That’s why protein malnutrition is linked to higher infection rates.

How Protein Supports Metabolism

One of the most powerful but underrated things protein does is slow down digestion. Pair it with carbs, and it blunts the blood sugar spike you’d get if you ate carbs alone. This steadier rise in glucose helps avoid the dreaded crash-and-crave cycle later. You’ve probably experienced this difference without even realizing it—think about the difference between eating a plain bagel versus eggs with toast. Same carbs, different metabolic outcomes.

Protein also talks directly to your hunger hormones. When you eat it, your gut releases peptide YY and GLP-1, which help you feel fuller for longer. That’s not “willpower”—that’s biochemistry.

How Protein Supports Menopause

Now, let’s zoom in on midlife. This is where things get serious. Starting in your 40s, sarcopenia (the gradual loss of muscle mass) starts to speed up. Without enough protein and resistance training, you can lose 3–8% of your muscle per decade. And the loss isn’t just about strength. Muscle is your metabolic engine. The more you have, the more calories you burn doing absolutely nothing. The less you have, the harder it is to maintain your weight even if nothing about your diet changes.

Imagine your metabolism is a wood-burning stove. Muscle is the size of the stove, and protein is the wood. If your stove gets smaller over time because you’re losing muscle, it can’t burn as much fuel. Your daily calorie needs shrink, and weight creeps up more easily. Protein helps you keep that stove big and powerful.

The Truth About Protein, Insulin, and Blood Sugar Stability

Okay, let’s talk about the elephant in the nutrition room: insulin. Insulin is not the enemy. It’s a hormone. It’s supposed to rise after meals. The problem is when it’s elevated all the time, like it often is in insulin resistance.

Now, here’s where protein throws people off. Yes, protein can trigger insulin release. Certain amino acids, like leucine, are pretty good at it. But here’s the twist: when you eat protein, your body also releases glucagon. Glucagon is insulin’s counterbalance. It helps raise or maintain blood sugar levels by signaling the liver to release glucose.

So, while carbs spike insulin without that balancing act, protein gives you the best of both worlds: some insulin for muscle building and nutrient storage, plus glucagon to keep your blood sugar stable. This is one reason protein doesn’t throw you into the same blood sugar rollercoaster that refined carbs do. If you’ve ever had a protein-heavy breakfast, say, eggs and bacon, you probably noticed you stayed full longer and didn’t crash mid-morning. That’s glucagon quietly doing its job alongside insulin.

Debunking the “Too Much Protein Turns to Sugar” Myth

Now, we have to address one of the most persistent myths: “Too much protein turns into sugar.” Here’s the reality. The process they’re talking about is called gluconeogenesis. Yes, your body can make glucose from non-carbohydrate sources like amino acids. But here’s the key: it’s demand-driven, not supply-driven. That means your body isn’t sitting there saying, “Oh, extra protein! Let’s just crank out sugar for fun.” It only makes glucose if your cells actually need it, like to fuel your red blood cells or your brain when dietary carbs are low.

In a healthy system, think of it like an on-demand water delivery service. If no one’s ordering, no one’s delivering. You could have a whole warehouse of bottled water, or in this case, amino acids, but if there’s no request, production doesn’t just go off the rails.

Where this myth gets sticky is in certain contexts. If you’re overfeeding protein and your energy needs are already met, and you’re sedentary, yes, some excess could be converted. But for most people, especially those working on blood sugar stability, metabolic repair, or midlife muscle preservation, the benefits of adequate protein intake far outweigh that theoretical risk.

And here’s something really interesting: in people with type 2 diabetes, higher protein intake—without increasing carbs—can actually improve post-meal blood sugar responses. That’s because the combination of slower digestion, balanced insulin/glucagon release, and improved satiety leads to better overall glucose control.

Another point that’s often overlooked: insulin’s role in protein metabolism is different from its role with carbs. When you eat protein, insulin helps shuttle amino acids into your muscles for repair and growth. This is essential for maintaining lean mass, which, as we talked about earlier, is your metabolic engine. If you chronically under-eat protein, you lose out on that muscle-preserving effect, which can indirectly worsen insulin resistance over time because you have less tissue to dispose of glucose.

How Much Protein Do You Really Need?

Alright, so now that we know protein isn’t just a gym bro obsession, and it’s not secretly out to turn into sugar the minute you swallow it, the big question is: how much do you actually need?

Here’s where most people get it wrong. They hear “protein requirements” and assume the RDA (0.8 grams per kilogram of body weight) is the gold standard. But that number is just the bare minimum to prevent deficiency in the average sedentary adult. It’s like saying you only need 400 calories a day to avoid starving to death. Maybe that is true (maybe not), but terrible advice for thriving.

If you want to protect your muscle mass, keep your metabolism humming, and support blood sugar control, especially in midlife or with insulin resistance, the optimal intake is higher. Most research points to 1.2–1.6 grams of protein per kilogram of ideal body weight for metabolic health and lean mass preservation.

Let’s put that in real terms. If your ideal body weight is 140 pounds (which is about 64 kg), that’s roughly 75 to 100 grams of protein a day. And here’s the kicker: most people aren’t even close.

When I have clients track their food for three days, the pattern is almost always the same. Breakfast is a carb party. Maybe it is some toast, a banana, or cereal. Lunch might have 15–20 grams of protein, dinner maybe 25–30 grams. And by the end of the day, they’re sitting at 50–60 grams total. That’s barely enough to maintain minimum function, let alone support a strong metabolism.

And there’s another piece: timing matters. Your body has a limit to how much muscle protein synthesis it can trigger from a single meal, roughly 25–35 grams for most women, depending on age and training status. That’s why spreading your protein across the day is more effective than front-loading it all at dinner.

Practical Ways to Hit Your Protein Goals

By now, you might be thinking, “Okay, I get it… I need more protein. But how do I actually do that without living on plain chicken breast or eating the same three meals on repeat?” Here’s the thing—even in the keto and low-carb world, a lot of people unintentionally under-eat protein.

Mistake number one: relying on one big portion of meat at dinner and thinking it’s enough for the day. Your body uses protein best when it’s spread evenly across meals, so hitting a solid target at breakfast and lunch matters just as much as dinner.

Mistake number two: building meals entirely around fat and letting protein become an afterthought. Keto “fat bombs,” butter coffee, and piles of cheese might fit your macros, but they don’t get you anywhere close to optimal protein for muscle, metabolism, or blood sugar stability.

So let’s talk about what does work—practical, realistic ways to get enough protein without it feeling like a chore:

Breakfast: Aim for 25–30 grams of protein right out of the gate. That might be eggs with extra egg whites and cheese, a meat-and-egg scramble with spinach and mushrooms, or a protein coffee made with unsweetened whey isolate and heavy cream.

Lunch: Think in ounces, not slices. Four to six ounces of grilled chicken, salmon, pork tenderloin, or turkey thigh meat is a solid base. Add avocado, olive oil, or a creamy dressing for fat and flavor.

Dinner: Go for higher-protein cuts that still work with keto macros—sirloin, pork chops, salmon, halibut, or even ground beef. Keep an eye on portion size so you’re not short-changing yourself.

Snacks: When hunger hits between meals, skip the keto treats and use it as an opportunity to add protein. Jerky with no added sugar, hard-boiled eggs, leftover steak slices, grilled shrimp, or cottage cheese (if you tolerate dairy) are quick wins.

Here’s a simple tip that works for almost everyone: front-load your protein. If you hit 30 grams at breakfast, it’s a lot easier to meet your daily goal without feeling like you’re forcing food later in the day. Research shows that higher-protein mornings help lower ghrelin (your hunger hormone) and keep you full for hours.

And remember, it doesn’t have to be fancy. Some of the easiest protein wins take under five minutes:

  • Egg scramble with cheese and spinach
  • Protein coffee with unsweetened whey isolate
  • Tuna mixed with avocado and salt, eaten straight from the bowl

If you’re at 50 grams a day right now, don’t try to jump to your full target overnight. Add 10–15 grams here and there. In a few weeks, you’ll be hitting your numbers and your muscle, metabolism, and blood sugar will thank you.

The Bottom Line: Protein as a Daily Metabolic Strategy

If you take nothing else from this article, remember this: protein is not just about building muscle, it’s about protecting the very systems that keep your metabolism, your blood sugar, and your appetite in balance.

So here’s my challenge for you: track your protein for the next three days. No pressure, no guilt, just information. See where you’re starting from, and then use some of the strategies you learned to bring that number closer to your optimal range. You might be surprised how quickly you notice changes in your energy, your cravings, and even your body composition.

Sunday, August 10, 2025

32 Delicious Buttermilk Recipes to Finish Your Carton

32 Delicious Buttermilk Recipes to Finish Your Carton

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A Variety of Buttermilk-Based Recipes

Buttermilk is a versatile ingredient that can be used in a wide range of recipes, from breakfast to desserts. Here are some popular buttermilk-based recipes that have been tested and approved by the Taste of Home Test Kitchen.

Chocolate Chip Pancakes

These fluffy pancakes are perfect for a weekend breakfast. Studded with mini chips, they offer a delightful combination of sweetness and texture. The recipe serves 16 pancakes and takes 20 minutes to prepare.

Nutrition Facts (2 pancakes): - Calories: 291 - Fat: 13g (4g saturated) - Cholesterol: 49mg - Sodium: 487mg - Carbohydrate: 37g (12g sugars, 2g fiber) - Protein: 7g

Buttermilk Fried Chicken

This golden oldie recipe is a family favorite. The chicken is crispy on the outside and juicy on the inside, making it a perfect addition to any picnic or dinner. The recipe serves 6 servings and takes 1 hour 10 minutes to prepare.

Nutrition Facts (5 ounces cooked chicken): - Calories: 623 - Fat: 40g (7g saturated) - Cholesterol: 106mg - Sodium: 748mg - Carbohydrate: 26g (2g sugars, 1g fiber) - Protein: 38g

Buttermilk Mashed Potatoes

These smooth mashed potatoes are a healthier alternative to traditional versions. They are flavored with buttermilk and garlic, making them both delicious and nutritious. The recipe serves 6 servings and takes 25 minutes to prepare.

Nutrition Facts (2/3 cup): - Calories: 104 - Fat: 0g (0g saturated) - Cholesterol: 2mg - Sodium: 599mg - Carbohydrate: 23g (3g sugars, 2g fiber) - Protein: 3g

Old-Fashioned Buttermilk Doughnuts

These doughnuts offer a nostalgic touch with their nutmeg and cinnamon flavor, along with a subtle burst of lemon. The recipe serves 2-1/2 dozen and takes 25 minutes to prepare.

Nutrition Facts (1 doughnut with 1 doughnut hole): - Calories: 184 - Fat: 7g (2g saturated) - Cholesterol: 18mg - Sodium: 232mg - Carbohydrate: 27g (12g sugars, 1g fiber) - Protein: 3g

Banana Bread

This banana bread is a classic that never goes out of style. It's moist and flavorful, making it a great snack or dessert. The recipe serves 1 loaf (16 pieces) and takes 1 hour 30 minutes to prepare.

Nutrition Facts (1 piece): - Calories: 257 - Fat: 13g (1g saturated) - Cholesterol: 23mg - Sodium: 171mg - Carbohydrate: 34g (21g sugars, 1g fiber) - Protein: 4g

Ranch Dressing

This homemade ranch dressing is easy to make and tastes much better than bottled versions. It’s perfect for salads and can be made in 10 minutes. The recipe serves 1 cup.

Nutrition Facts (2 tablespoons): - Calories: 66 - Fat: 7g (2g saturated) - Cholesterol: 3mg - Sodium: 131mg - Carbohydrate: 1g (1g sugars, 0 fiber) - Protein: 1g

Buttermilk-Mushroom Pork Chops

This recipe is a delicious Sunday dinner idea. The pork chops are rich, tasty, and relatively healthy. The recipe serves 6 servings and takes 3 hours 55 minutes to prepare.

Nutrition Facts (1 chop with 3/4 cup sauce): - Calories: 376 - Fat: 19g (6g saturated) - Cholesterol: 91mg - Sodium: 836mg - Carbohydrate: 11g (2g sugars, 1g fiber) - Protein: 37g

The Best Buttermilk Waffle Recipe

These golden waffles are a hit with family and friends. They are fluffy and perfect for breakfast. The recipe serves 16 waffles (4 inch) and takes 25 minutes to prepare.

Nutrition Facts (2 waffles): - Calories: 223 - Fat: 11g (2g saturated) - Cholesterol: 56mg - Sodium: 435mg - Carbohydrate: 24g (4g sugars, 1g fiber) - Protein: 6g

Buttermilk Pound Cake

This southern recipe is a family favorite. It is moist and tender, making it a perfect dessert. The recipe serves 16 servings and takes 1 hour 20 minutes to prepare.

Nutrition Facts (1 piece): - Calories: 334 - Fat: 13g (8g saturated) - Cholesterol: 78mg - Sodium: 159mg - Carbohydrate: 50g (32g sugars, 1g fiber) - Protein: 5g

Angel Biscuits

These light and wonderful biscuits are a Saturday-morning treat. They are served with butter and honey and pair well with sausage gravy. The recipe serves 2-1/2 dozen and takes 30 minutes to prepare.

Nutrition Facts (1 biscuit): - Calories: 150 - Fat: 7g (2g saturated) - Cholesterol: 1mg - Sodium: 244mg - Carbohydrate: 19g (3g sugars, 1g fiber) - Protein: 3g

Blueberry Pancakes

These pancakes are hearty and delicious, thanks to the combination of oats, cornmeal, and buttermilk. The recipe serves 12 pancakes and takes 25 minutes to prepare.

Nutrition Facts (3 pancakes): - Calories: 332 - Fat: 10g (2g saturated) - Cholesterol: 50mg - Sodium: 746mg - Carbohydrate: 52g (18g sugars, 2g fiber) - Protein: 9g

Red Velvet Cheesecake

This festive cheesecake is a must-have for Christmas. It has a red velvet filling, cream cheese frosting, and a chocolate cookie crumb crust. The recipe serves 16 servings and takes 1 hour 30 minutes to prepare.

Nutrition Facts (1 piece): - Calories: 463 - Fat: 29g (17g saturated) - Cholesterol: 131mg - Sodium: 276mg - Carbohydrate: 46g (39g sugars, 1g fiber) - Protein: 7g

Coconut Chicken Tenders with Creamy Caribbean Salsa

This recipe offers a fun change of pace with its tropical flavor. The salsa adds a fresh and bright taste to the chicken tenders. The recipe serves 8 servings and takes 1 hour to prepare.

Nutrition Facts (1 serving): - Calories: 402 - Fat: 13g (7g saturated) - Cholesterol: 65mg - Sodium: 315mg - Carbohydrate: 41g (15g sugars, 6g fiber) - Protein: 31g

Orange Buttermilk Cupcakes

These cupcakes are a sweet treat with an orange flavor. They are perfect for any occasion. The recipe serves 9 servings and takes 40 minutes to prepare.

Nutrition Facts (1 cupcake): - Calories: 201 - Fat: 5g (3g saturated) - Cholesterol: 35mg - Sodium: 208mg - Carbohydrate: 37g (21g sugars, 0 fiber) - Protein: 3g

Old-Fashioned Whoopie Pies

These soft chocolate sandwich cookies filled with white frosting are a family favorite. They are a treat that never lasts long. The recipe serves 2 dozen and takes 45 minutes to prepare.

Nutrition Facts (1 whoopie pie): - Calories: 244 - Fat: 11g (3g saturated) - Cholesterol: 19mg - Sodium: 116mg - Carbohydrate: 33g (20g sugars, 1g fiber) - Protein: 3g

Buttermilk Cake with Caramel Icing

This cake and caramel icing are tender and melt in your mouth. It has been a family favorite since the 1970s. The recipe serves 16 servings and takes 1 hour 20 minutes to prepare.

Nutrition Facts (1 piece): - Calories: 419 - Fat: 17g (11g saturated) - Cholesterol: 79mg - Sodium: 230mg - Carbohydrate: 63g (44g sugars, 1g fiber) - Protein: 4g

Blueberry Zucchini Squares

These squares combine shredded zucchini and fresh blueberries for a nifty combo. They are a great addition to any meal. The recipe serves 2 dozen and takes 1 hour to prepare.

Nutrition Facts (1 piece): - Calories: 270 - Fat: 8g (5g saturated) - Cholesterol: 36mg - Sodium: 197mg - Carbohydrate: 47g (33g sugars, 1g fiber) - Protein: 3g

Nashville Hot Chicken

This recipe is a tribute to Tennessee's famous Nashville hot chicken. The air-fried version is almost better than the original. The recipe serves 6 servings and takes 40 minutes to prepare.

Nutrition Facts (5 ounces cooked chicken): - Calories: 419 - Fat: 21g (3g saturated) - Cholesterol: 96mg - Sodium: 367mg - Carbohydrate: 21g (5g sugars, 1g fiber) - Protein: 39g

Southern Dressing

This cornbread dressing is a family favorite. It’s a variation of the traditional recipe without the chicken. The recipe serves 12 servings and takes 1 hour 25 minutes to prepare.

Nutrition Facts (2/3 cup): - Calories: 236 - Fat: 12g (2g saturated) - Cholesterol: 83mg - Sodium: 969mg - Carbohydrate: 25g (2g sugars, 2g fiber) - Protein: 7g

Devil's Food Snack Cake

This cake is easy to transport and great for potlucks. It has no frosting, making it ideal for camping trips. The recipe serves 24 servings and takes 1 hour 5 minutes to prepare.

Nutrition Facts (1 piece): - Calories: 174 - Fat: 9g (3g saturated) - Cholesterol: 23mg - Sodium: 91mg - Carbohydrate: 22g (13g sugars, 2g fiber) - Protein: 3g

Utah Buttermilk Scones

These scones are light and airy, with a delightful taste. They are a family favorite that is often enjoyed with honey butter. The recipe serves 2 dozen and takes 35 minutes to prepare.

Nutrition Facts (1 scone): - Calories: 184 - Fat: 10g (3g saturated) - Cholesterol: 18mg - Sodium: 116mg - Carbohydrate: 21g (5g sugars, 1g fiber) - Protein: 3g

German Pancakes

These golden pancakes are a great addition to a skier's theme breakfast. They are served with homemade buttermilk syrup, making them a unique treat. The recipe serves 8 servings (2 cups syrup) and takes 30 minutes to prepare.

Nutrition Facts (1 piece with 1/4 cup syrup): - Calories: 428 - Fat: 19g (11g saturated) - Cholesterol: 203mg - Sodium: 543mg - Carbohydrate: 56g (42g sugars, 0 fiber) - Protein: 8g

Pink Cupcakes

These pink cupcakes are perfect for a birthday celebration. Even those not fond of pink will enjoy them. The recipe serves 2 dozen and takes 55 minutes to prepare.

Nutrition Facts (1 cupcake): - Calories: 266 - Fat: 15g (9g saturated) - Cholesterol: 57mg - Sodium: 154mg - Carbohydrate: 29g (20g sugars, 0 fiber) - Protein: 3g

Homemade Irish Soda Bread

This Irish bread is moist and delicious, with plenty of raisins. It is considered the best soda bread ever tried. The recipe serves 1 loaf (16 pieces) and takes 1 hour 20 minutes to prepare.

Nutrition Facts (1 piece): - Calories: 223 - Fat: 4g (2g saturated) - Cholesterol: 20mg - Sodium: 326mg - Carbohydrate: 43g (15g sugars, 2g fiber) - Protein: 5g

Mom’s Buttermilk Cookies

These comforting cookies are topped with thick frosting and chopped walnuts. They are a cherished recipe from the creator's mother. The recipe serves about 3 dozen and takes 30 minutes to prepare.

Nutrition Facts (1 cookie): - Calories: 135 - Fat: 4g (2g saturated) - Cholesterol: 15mg - Sodium: 88mg - Carbohydrate: 24g (17g sugars, 0 fiber) - Protein: 1g

Buckwheat Pancakes

These pancakes use buckwheat flour instead of wheat-based flour, offering a nutty flavor and hearty texture. The recipe serves 8 pancakes and takes 25 minutes to prepare.

Nutrition Facts (2 pancakes): - Calories: 195 - Fat: 6g (3g saturated) - Cholesterol: 63mg - Sodium: 667mg - Carbohydrate: 31g (11g sugars, 3g fiber) - Protein: 7g

Buttermilk Dressing

This easy buttermilk ranch dressing is perfect for serving salad to a crowd. It makes a full quart of creamy, delicious dressing. The recipe serves 32 servings (1 qt.) and takes 5 minutes to prepare.

Nutrition Facts (2 tablespoons): - Calories: 98 - Fat: 10g (2g saturated) - Cholesterol: 2mg - Sodium: 155mg - Carbohydrate: 1g (1g sugars, 0 fiber) - Protein: 1g

Spicy Fried Okra

This fried vegetable is a southern delicacy that adds excitement to any summer meal. The recipe serves 4 servings and takes 30 minutes to prepare.

Nutrition Facts (3/4 cup): - Calories: 237 - Fat: 16g (1g saturated) - Cholesterol: 1mg - Sodium: 326mg - Carbohydrate: 20g (4g sugars, 3g fiber) - Protein: 5g

Tangy Potato Salad with Radishes

This tangy side dish is great for summer and winter meals. It can be served hot with cubed ham. The recipe serves 13 servings (3/4 cup each) and takes 40 minutes to prepare.

Nutrition Facts (3/4 cup): - Calories: 227 - Fat: 11g (2g saturated) - Cholesterol: 134mg - Sodium: 185mg - Carbohydrate: 25g (3g sugars, 3g fiber) - Protein: 7g

Jalapeno Cornbread

This lightened-up version of traditional cornbread is a family favorite. It is perfect for any meal. The recipe serves 8 servings and takes 35 minutes to prepare.

Nutrition Facts (1 wedge): - Calories: 180 - Fat: 4g (1g saturated) - Cholesterol: 4mg - Sodium: 261mg - Carbohydrate: 32g (6g sugars, 2g fiber) - Protein: 6g

Avocado Dressing

This thick avocado salad dressing is made with buttermilk and plain yogurt. It gets its color from avocado and parsley. The recipe serves 2 cups and takes 5 minutes to prepare.

Nutrition Facts (2 tablespoons): - Calories: 25 - Fat: 1g (0 saturated) - Cholesterol: 1mg - Sodium: 109mg - Carbohydrate: 2g (1g sugars, 1g fiber) - Protein: 1g

Pumpkin Waffles

These waffles are a fall favorite, especially when made with frozen pumpkin puree. They are perfect for a cozy breakfast. The recipe serves 1 dozen and takes 25 minutes to prepare.

Nutrition Facts (2 waffles): - Calories: 194 - Fat: 6g (3g saturated) - Cholesterol: 83mg - Sodium: 325mg - Carbohydrate: 28g (8g sugars, 3g fiber) - Protein: 7g

Uses for Buttermilk FAQ

What can I do with leftover buttermilk?

Leftover buttermilk is great for baking recipes like buttery pound cake, birthday cakes, and tender biscuits. If you only have a small amount left, add it to creamy dips and salad dressings for added tang. Depending on the recipe, it can either thin a mayonnaise-based recipe to a pourable consistency or add body to a light vinaigrette. Buttermilk also makes an excellent marinade for chicken or fish, along with herbs and spices, to tenderize it and infuse it with flavor.

Can I make buttermilk at home?

Yes, you can easily make buttermilk at home by adding 1 tablespoon of lemon juice or white vinegar to 1 cup of milk and letting it sit until slightly thickened, 5 to 10 minutes. The acid curdles the milk slightly, giving it the tang and texture of buttermilk. It’s not cultured, like store-bought versions, but will work well in most baking and cooking recipes. For best results, use whole or 2% milk so your homemade buttermilk isn’t too thin and watery, and measure your vinegar carefully so it’s not overly sharp. This substitute is best used just after it’s made, so it’s not ideal for recipes that rely on long resting times.

What can I substitute buttermilk with if I don’t have enough for my recipe?

If you are trying to use up your carton of buttermilk but don’t have quite enough, try plain yogurt or sour cream thinned with a bit of milk or water to make up the difference. The acidity will react with baking soda or baking powder in baked goods, so you don’t need to worry about your cakes rising differently. If you don’t have those ingredients, try other buttermilk substitutes, made with ingredients you likely have on hand.

The Brain-Boosting Fruit Every Over-50 Person Should Eat More Of

The Brain-Boosting Fruit Every Over-50 Person Should Eat More Of

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The Importance of Brain Health in Aging

As you age, maintaining cognitive function becomes increasingly vital. While many people focus on physical health through exercise and skincare, the brain often takes a backseat. However, experts emphasize that what we eat plays a crucial role in keeping our minds sharp. From fruits to leafy greens, certain foods can support healthy brain aging and even help prevent neurodegenerative diseases like Alzheimer’s.

Cognitive Benefits of Fruits

Fruits are not just a tasty addition to your diet—they also offer significant benefits for brain health. Berries, grapes, and citrus fruits are well-known for their antioxidant properties, which help protect neurons from damage caused by oxidative stress. These antioxidants support cognitive functions such as memory and learning. But there's one fruit that stands out for its powerful brain-boosting effects.

The Pomegranate: A Top Recommendation

Dr. Mill Etienne, a board-certified neurologist and professor at New York Medical College, highlights pomegranates as a top choice for individuals over 50. Pomegranates are rich in polyphenols, which have strong antioxidant, anti-inflammatory, and neuroprotective properties. These compounds may enhance learning and memory while protecting the brain from amyloid buildup, a hallmark of Alzheimer’s disease.

Recent studies suggest that the anti-inflammatory properties of pomegranates could help reduce the risk of Alzheimer’s. Researchers are also exploring whether pomegranates might aid in preventing or slowing other neurological conditions like Parkinson’s disease.

Considerations Before Adding Pomegranates to Your Diet

While pomegranates offer numerous benefits, they come with some considerations. They can be expensive and are only available seasonally, typically between September and December. However, pomegranate extract is an alternative that provides similar brain-boosting benefits year-round. It’s important to choose extracts without added sugars, as these may not be beneficial for the aging brain.

Additionally, pomegranates may interact with certain medications, including blood thinners, statins, ACE inhibitors, and antidepressants. Individuals with active flare-ups of conditions like Crohn’s disease or ulcerative colitis should avoid them due to potential digestive irritation. Always consult with a healthcare provider before making significant dietary changes.

Other Brain-Healthy Fruits to Try

If pomegranates aren’t suitable for your lifestyle or preferences, there are other fruits that can support brain health. Dr. Etienne recommends blueberries, dark grapes, avocados, and citrus fruits. Blueberries are packed with antioxidants that help preserve memory, while dark grapes contain resveratrol, a compound that reduces inflammation and oxidative stress in the brain.

Making Smart Food Choices

Incorporating brain-healthy foods into your diet doesn't have to be complicated. Focus on variety and balance, choosing foods that are both nutritious and enjoyable. Whether it's pomegranates, blueberries, or another fruit, the key is to make consistent, mindful choices that support long-term cognitive health.

By prioritizing brain-friendly foods, you can take proactive steps toward maintaining mental clarity and independence as you age. Remember, small changes in your diet can lead to significant improvements in overall well-being.

Sunday, July 20, 2025

Top 19 Tips to Save Money on Plant-Based Shopping

Top 19 Tips to Save Money on Plant-Based Shopping

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About the Experts

Bridget Wood is a registered dietician nutritionist and certified diabetes care education specialist with a private practice in Reno, Nevada. She also serves on the Advisory Board for Risely Health and acts as a diabetes coach with Your Diabetes Insider.

Beth Stark is a registered dietician nutritionist with a private practice in Harrisburg, Pennsylvania. She works with individual patients, brands, and organizations to create custom recipe plans and provide health and wellness guidance.

Erika Allen is the founder and CEO of Urban Growers Collective, an organization focused on community food security.

Sandra Zhang is a registered dietician nutritionist and pediatric dietitian at the Frances Stern Nutrition Center at Tufts Medical Center. She specializes in treating weight management, hyperlipidemia, prediabetes, nutrient deficiencies, gastrointestinal conditions, and enteral nutrition.

Kelsey Lorencz is a plant-based registered dietitian in Saginaw, Michigan. She runs Graciously Nourished, a platform that prioritizes sustainable healthy eating habits, meal planning, and quick-and-easy recipes.

Dani Lebovitz is a registered dietician nutritionist, pediatric dietitian, and owner of Kid Food Explorers. She’s also a certified diabetes care education specialist and serves as a peer reviewer for several nutrition journals.

Toby Smithson is a registered dietician and senior manager of nutrition and wellness for the American Diabetes Association. She’s also the founder of Diabetes Everyday, an organization that supports diabetes management through nutrition and lifestyle.

JaLorean Hayes is a registered nurse, public health expert, and founder of Meal Maps, a platform that helps people manage health conditions through diet and nutrition.

Joan Salge Blake is an award-winning nutrition professor at Boston University and host of the nutrition and health podcast Spot On! She’s also a spokesperson for the Academy of Nutrition and Dietetics and author of several nutrition books.

Vandana Sheth is a registered dietitian nutritionist who specializes in plant-based and diabetes nutrition. She runs a nutritional consulting business in Los Angeles and is a Fellow of the Academy of Nutrition and Dietetics.

Highlights

There are many potential health benefits associated with a nutrient-dense, plant-based diet. However, it’s a misconception that plant-based or vegan diets are more expensive. Experts recommend being selective about which organic produce you buy and knowing when to buy canned or frozen. Shopping sales and using apps can help you significantly cut down on your grocery bill. If you’re looking to eat more plant-based foods, you don’t have to spend a lot of money. A vegan or vegetarian diet—or one simply that has more plants added to it—can be affordable if you know how to save money on groceries, and, in many cases, they can cost less than following a traditional diet. So yes, you can still eat plant-based on a budget.

“When people think of plant-based eating, they think they need specialized products,” says Bridget Wood, RDN, CDCES, a registered dietician nutritionist in Reno, Nevada. “But you can get the job done with things like beans, legumes, nuts, tofu, edamame, vegetables, fruit, and whole grains. These items are often more affordable than the packaged convenience plant-based foods and can be more nutritious as well.”

Think of it like this: You’re going to want a protein with dinner. Well, at FreshDirect, you can get turkey breast for $8.29 a pound or steak for a minimum of $10.99 a pound (and the price goes up considerably for more popular cuts)—or you can get 14 ounces of organic tofu for $3.69. The plant-based option costs significantly less.

Why Follow a Plant-Based Diet

Before we jump into how to save money on groceries, let’s talk about what plant-based eating means. Unlike a vegan or vegetarian diet, a plant-based diet may include some meat and animal products, as well as poultry and seafood. So you can be a vegan eater and follow a plant-based diet—or you can be a flexitarian on a plant-based diet. (A flexitarian diet leans towards plants without completely cutting out meat.)

Eating a plant-based diet simply means eating more plants, including plant-based protein. “Because a well-planned plant-based diet will include an overall abundant intake of powerful, health-protective vitamins, minerals, and plant nutrients, it offers many health perks,” says Beth Stark, RDN, LDN, a registered dietician nutritionist with a private practice in Harrisburg, Pennsylvania. “This includes a lower risk for chronic diseases like heart disease, diabetes, and certain cancers. A plant-based diet also promotes a healthier gut, thanks to a higher fiber intake.”

Of course, to get those health benefits, you need to eat balanced meals. Think of a protein (for instance, tofu, beans, nuts, or seeds), a healthy fat (such as avocado, olives, or olive oil), a whole grain (like brown rice, quinoa, or oats), and a vegetable or fruit at every meal. “A plant-based diet isn’t a healthier option and won’t deliver positive health benefits when it’s lacking in nutrient-dense foods,” adds Stark.

Now that we’ve gone over the whys of following a plant-based diet, let’s talk about how you can lower your grocery bill.

Tips to Save Money on Groceries

  1. Plan around what will spoil first
    “Before shopping, always create your upcoming week’s meal plan to focus on fresh ingredients that are verging on the end of their shelf life and need to be used up,” says Stark. This step prevents you from buying duplicate ingredients that might go to waste, ultimately causing you to throw dollars right in the trash.

  2. Buy in bulk
    “Shop in bulk, especially for dry goods or canned goods,” says Julia Zumpano, RD, LD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. Research from the University of Massachusetts Amherst estimates bulk items, on average, come at about a 30% discount.

  3. Batch cook whole grains
    “Prepare a big batch of your favorite whole grain, like super budget-friendly brown rice, at the beginning of the week to incorporate into quick meals like grain bowls, salads, casseroles, tacos, or stir-fries when you’re especially time-pressed,” says Stark.

  4. Plan several meals with the same protein
    “If you have two to three meals or snacks that will use pinto beans, it’s easy to cook a batch on the weekend and use these throughout the week to create several different meals,” says Kelsey Lorencz, RD, a plant-based registered dietitian in Saginaw, Michigan.

  5. Freeze produce
    Have extra cauliflower from salad prep or extra bananas that went brown too fast? Freeze them in freezer-safe zip-top bags. You can use them to make a plant-based breakfast or dessert.

  6. Use the whole plant
    “Maximize your money and minimize food waste by finding creative ways to use every last bit of your produce!” says Dani Lebovitz, MS, RDN, CDDS, CDCES, a pediatric dietician and owner of Kid Food Explorers.

  7. Start gardening
    “Plant a garden,” says Toby Smithson, RDN, CDCES, FAND, a registered dietician and senior manager of nutrition and wellness for the American Diabetes Association.

  8. Avoid mock meats
    “Avoid using a lot of plant-based convenience foods such as mock meats and cheeses, as the price can be pretty hefty on these pre-packaged foods,” says Lorencz.

  9. Choose protein strategically
    “Stick to the basics,” Zumpano advises. “Tofu is much less expensive than meat alternatives.” Mock meats and plant-based alternatives for animal products are pricey—but they’re also not as healthy as you think they might be.

  10. Buy frozen and canned produce
    “For produce, check out the price of frozen versus fresh—it can be a significant cost savings,” Zumpano says.

  11. Choose organic food wisely
    “Organic food is more expensive,” Zumpano says. Organic farms tend to have higher labor costs, more expensive farming methods, and produce less food—all of which drive up costs that fall onto you, the buyer.

  12. Buy on-sale foods
    “One of the best bargains in the supermarket is to buy foods that are marked down in price,” says Joan Salge Blake, EdD, RDN, LDN, FAND, a nutrition professor at Boston University and host of the nutrition and health podcast Spot On!

  13. Shop around
    Need saffron or tofu? “Shop at ethnic markets to find better pricing—for example, Indian grocery stores for spices and Asian markets for tofu,” says Vandana Sheth, RDN, CDCES, FAND, a registered dietician nutritionist and author of My Indian Table.

  14. Find major savings using apps
    Many grocery chains today have their own apps, so you can check out prices ahead of time. These apps also offer insight into current sales and often have in-app exclusive deals based on what the store has an excess of at a given time.

  15. Clean your pantry and fridge
    “Clean up your pantry or fridge,” Zhang says. Keeping your fridge and pantry tidy also helps prevent overbuying, as it’s easier to see what you have, so you don’t accidentally get duplicates.

  16. Buy seasonal
    “When we shop produce in season, we get the benefits of fresher food at a lower cost,” Hayes explains.

  17. Get a produce saver
    “Invest in a produce saver,” Hayes recommends. This can be in the form of specialty containers, storage bags, or ethylene gas absorbers.

  18. Avoid costly food traps
    Spice blends can be pricey—and they often go bad before you finish using them. Make your own and use up ingredients like crushed red pepper and dried basil, for instance, when blending your own pizza seasoning.

  19. Use local resources
    “SNAP (Supplemental Nutrition Assistance Program) helps low-income households afford groceries,” says Allen. “And Double Up Food Bucks matches SNAP dollars spent on fruits and vegetables at participating farmers markets and grocery stores.”

  20. Produce Mistakes You Didn’t Know You Were Making
    There are common mistakes people make when choosing and storing produce that can lead to waste and higher costs. Being aware of these can help you save money and reduce food waste.