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Tag: fats

  • 8 Best Nuts For Protein: Almonds, Pistachios & More

    8 Best Nuts For Protein: Almonds, Pistachios & More

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    Nuts really are plant-based perfection. They provide healthy fats and fiber, a variety of vitamins and minerals, as well as all-important protein.

    In case you haven’t heard, protein is a pretty big deal. Your body requires a consistent supply of amino acids, aka the building blocks of proteins, in order to perform vital functions like creating hormones and neurotransmitters, absorbing nutrients, and building muscle. In order to meet this demand, your diet should be high in a variety of protein-rich foods. (Here’s more on how much protein you need daily.)

    Unlike many protein sources like meat and eggs that need to be refrigerated and cooked, nuts are a portable source of protein that can be taken on the go and stored in your kitchen, work desk, and even your car so you’re never without a filling snack option. 

    Plus, nuts pair well with both sweet and savory ingredients and can be added to salads, grain dishes, baked goods, granola, cereal, and even desserts for a healthy boost of protein. 

    FYI, the USDA-recommended serving size for nuts is 1 ounce, which equates to ¼ cup or a small handful. 

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    Jillian Kubala, MS, RD

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  • 10 Healthy Fats & How To Eat Them, From Nutrition Experts

    10 Healthy Fats & How To Eat Them, From Nutrition Experts

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    Saturated fats often get grouped in with trans fats, but they’re not the same thing. Saturated fats are found in animal products like meats and dairy, as well as some tropical plant foods like coconut, says Naidoo.

    While it was once believed that saturated fats should be strictly limited, recent research38 suggests that they may not be as harmful as previously thought, Scott explains.

    “The current dietary guidelines recommend that you keep saturated fats to less than 10% of your calories. If you have heart disease, high cholesterol, or are at high risk of developing heart disease, the American Heart Association recommends keeping saturated fats to 5% to 6% of your daily calories39,” says Scheinman.

    When it comes to evaluating how healthy a food is, it’s also important to consider the quality of nutrition the food offers rather than just the leanness, Abby K. Cannon, J.D., R.D., CDN, previously pointed out to mindbodygreen. If a food is rich in vitamins and minerals and also contains some saturated fat (such as eggs, for example), it may be a better option than a food that has no fat but doesn’t provide much nutritional value either.

    As with all foods, Naidoo recommends eating saturated fat in moderation and as part of a healthy balanced diet that is also rich in fruits and vegetables.

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    Sanjana Gupta

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  • The 10 Best Avocado Oils Of 2023, Taste-Tested By An RD

    The 10 Best Avocado Oils Of 2023, Taste-Tested By An RD

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    Primal Kitchen Avocado Oil has a neutral taste and high smoke point, making it a great choice for almost any cooking method. Plus, it’s relatively affordable and widely available in most grocery stores. 

    This oil is centrifuge extracted, meaning it’s separated by centrifugal or pressure forces. This method is much safer than traditional solvent extraction, which uses chemicals like hexane to separate the oil from the avocado fruit. Hexane has been shown to have toxic and carcinogenic properties. Plus, traditional solvent extraction uses high temperatures, which can negatively impact the oil’s nutritional value, taste, and more. 

    Primal Kitchen Avocado Oil is made with avocados sourced from Mexico, though the company doesn’t go into too much detail about its sourcing methods. The oil is Non-GMO project verified, Certified Paleo, and Whole30 approved. Keep in mind that Primal Kitchen doesn’t currently offer organic avocado oil, so it’s not the right choice for people who follow an exclusively organic diet. 

    Primal Kitchen suggests that its avocado oil lasts up to 18 months unopened and suggests consumers use the oil within six months after opening. Keep in mind that studies show that most avocado oils have a shelf life of less than seven months, which is significantly less than the shelf life Primal Kitchen suggests.  

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    Jillian Kubala, MS, RD

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  • 8 Pine Nut Benefits & How They Compare To Other Nuts

    8 Pine Nut Benefits & How They Compare To Other Nuts

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    Even though pine nuts are nutritious and have been linked with a number of health benefits, they aren’t suitable for everyone. 

    Pine nuts are considered a tree nut and aren’t safe for people who are allergic to tree nuts. Pine nut allergies can cause life-threatening symptoms, including swelling of the tongue and throat and difficulty breathing. If you have a tree nut allergy, it’s important to steer clear of all tree nuts.

    It’s also important to keep in mind that pine nuts are rich in calories. While this makes them a great choice for a quick, filling snack, it’s important to not overdo it when you’re eating pine nuts, or any other nut for that matter. Overconsuming calories from any source, no matter whether it’s nutritious, can cause you to gain weight. Sticking to a handful of nuts is a smart way to keep your portion sizes in check. 

    Lastly, eating pine nuts may cause a condition called “pine mouth” or Pine Nut Syndrome (PNS)15. PNS is an uncommon taste disorder that causes a person to develop a bitter, metal-like taste in their mouth 12 to 48 hours after consuming pine nuts. This bitter taste usually gets worse after consuming other foods and can last up to four weeks. While PNS is strange, it’s not dangerous, and symptoms usually resolve on their own after a few days.

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    Jillian Kubala, MS, RD

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  • Why Vegetable Oil Is Bad For You + What To Use Instead

    Why Vegetable Oil Is Bad For You + What To Use Instead

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    According to Jenna Macciochi, Ph.D., an immunologist who specializes in understanding the connection between lifestyle and immune function, vegetable oil tends to be high in omega-6 fatty acids. “These are the raw materials for our cells to make inflammatory mediators like prostaglandins,” she explains.

    Macciochi notes that regular consumption of omega-6 fatty acids could theoretically increase inflammation3, which could contribute to chronic conditions like heart disease, cancer, and diabetes.

    However, she also points to research in humans4, which suggests that this is not always necessarily the case. “This tells us that data from mechanistic studies doesn’t always translate to the complex system of a human,” says Macciochi. “It also shows that context is important. Omega-6 intake in a person who is eating a healthy diet with plentiful omega-3s doesn’t seem to be a major issue.”

    To break this down and keep things short and sweet: if you’re following a balanced diet and eating plenty of foods rich in heart-healthy omega-3 fatty acids, consuming vegetable oil from time to time is probably just fine.

    On the other hand, loading up on omega-6 fatty acids without balancing them out with other healthy fats in your diet could increase inflammation.

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    Rachael Ajmera, MS, RD

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  • Olive Oil vs. Vegetable Oil: The Differences & When To Use Each

    Olive Oil vs. Vegetable Oil: The Differences & When To Use Each

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    Olive oil is linked to several health benefits. “Oleic acid1, the main fatty acid in olive oil, is a monounsaturated fat (MUFA) that can reduce inflammation2, lower LDL (harmful) cholesterol levels, increase HDL (healthy) cholesterol levels, decrease blood pressure, reduce cardiovascular disease risk, and support neurological function,” says Shapiro.

    Olive oil also contains other bioactive compounds (it’s estimated to have more than 303) that offer additional health benefits. It’s rich in phenols and phytosterols, which have anti-inflammatory, antimicrobial, and antioxidant properties, explains Shapiro. These bioactive compounds can neutralize free radicals in the body, protecting our DNA and other cells from oxidative damage.

    “Ultimately, the antioxidant capacity of these bioactive compounds can be helpful in reducing risk of cardiovascular and cancer diseases, diabetes, and inflammation, which is the precursor for many diseases,” Shapiro says.

    Research shows that olive oil can also have positive effects on mental health4 and stress levels, and it can moisturize your skin and hair.

    It is important to note that extra-virgin olive oil is the healthiest olive oil since it contains the highest concentration of bioactive compounds compared to other oils. This is because it undergoes the least processing. Meanwhile, refined vegetable oil loses most of its beneficial qualities and nutrients during processing. 

    The nutritional breakdown of a tablespoon of olive oil5 looks like this:

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    Lindsay Boyers

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  • I’m A Functional MD & These Are My Top 6 Foods For Weight Loss

    I’m A Functional MD & These Are My Top 6 Foods For Weight Loss

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    Intertwined with hunger and satiety hormones are neurotransmitters, including dopamine. Remember, dopamine stimulates the reward and pleasure centers in the brain, which can impact both mood and food intake. Dopamine is often called the motivator molecule because it is responsible for sending signals to your brain to drive behavior.

    While it is true that foods both high in sugar and fat (junk food) spike dopamine levels, there’s a rebound effect. Those same foods can bump up your appetite, lead to overeating, and possibly cause weight gain over the long haul.

    So are there foods that can boost dopamine, but without that rebound effect? Yes—protein!

    This fact first came to light in a 2014 issue of Nutrition Journal7, in which researchers compared the satiety effects from high-protein breakfasts (containing 35 grams of high-quality animal protein) versus normal-protein breakfasts (13 grams) or breakfast skipping in overweight and obese teenage girls. The high-protein breakfast worked best at curbing postmeal cravings and boosting dopamine levels.

    This study was the first to show that dopamine surges after you eat protein. As I noted above, protein contains amino acids, several of which are the building blocks of dopamine. Thus, eating more protein is a healthier way to increase dopamine production.

    So, what exactly should you eat if you want to raise your dopamine levels? Among the best choices are foods that are rich in tyrosine, the amino acid building block of dopamine. Think chicken, fish, and lean beef. For animal proteins, choose organic, grass-fed, hormone-free, and antibiotic-free, and, for fish, wild-caught as much as possible.

    Plant foods that give a big dopamine boost include nuts and seeds, especially raw almonds, pumpkin seeds, walnuts, and chia and hemp seeds.

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    Amy Shah, M.D.

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  • Rice Bran Oil: Pros, Cons, & Whether Or Not You Should Use It

    Rice Bran Oil: Pros, Cons, & Whether Or Not You Should Use It

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    As you may be able to guess by the name, rice bran oil is the oil derived from rice bran, the hard outer layer of brown rice that’s removed to create white rice, says Elizabeth Ryan, Ph.D., a rice bran researcher and professor at the University of Colorado. 

    Once the bran (which would likely otherwise go to waste) is removed, its oil is typically extracted using chemical solvents. There are other technologies to extract the oil as well, including expeller pressing and supercritical fluid, which involves using high-pressure carbon dioxide to remove the bran, says Ryan.

    Once extracted, rice bran oil is then refined to remove waxes and free fatty acids, which often burn and smoke when heated, to make it suitable for cooking.

    Rice bran oil is largely produced1 in Thailand and India, and it’s a popular cooking oil in many Asian countries2, including Japan, Korea, China, Taiwan, Thailand, and Indonesia. Since it has a smoke point of 490 degrees Fahrenheit—one of the highest of all cooking oils—and a neutral yet slightly nutty flavor, rice bran oil is useful for frying and baking, says Ryan. It’s also a popular ingredient for stir-fries.

    The oil can act as an emulsifier and prolong shelf life, so it’s also found in highly processed foods. 

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    Megan Falk

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  • 8 Science-Backed Benefits of Olive Oil + How To Find A High-Quality Option

    8 Science-Backed Benefits of Olive Oil + How To Find A High-Quality Option

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    “Knowing how to purchase high-quality olive oil actually takes some level of knowledge due to the higher rates of adulterated or rancid oils on the market,” says Crouch.

    In order to increase your chances of scoring a high-quality olive oil, there are a few things you should keep in mind. 

    First, decide which type of oil you’d like to purchase. Remember that EVOO is considered the healthiest and highest quality olive oil. It has a distinctive flavor and aroma and contains the highest levels of beneficial polyphenol antioxidants30. Unfiltered EVOO contains more polyphenols than filtered EVOO, but it’s more prone to oxidation, which means it has a shorter shelf life. 

    Refined olive oils and products labeled “olive oil” are lower30 in vitamin E and other antioxidants due to the refinement process, but they have a higher smoke point than virgin olive oils. 

    Heat, oxygen, and light exposure can degrade the oil, so it’s best to choose olive oils in dark green28 or opaque containers.

    Another tip is to look for a harvest date on the bottle. “You’ll find that most bottles don’t specify,” Armando Manni, olive oil producer and founder of Manni Oil, previously told mindbodygreen. Choosing an oil with a harvest or production date lets you know how long the oil has been sitting on the shelf.

    Manni also suggests looking for oil with an organic seal and the DOP or PGI designation: DOP stands for Denominazione di Origine Protetta (Protected Designation of Origin), while PIG stands for Protected Geographical Indication. “The DOP designation ensures that products are locally grown and packaged. It’s a guarantee that the food was made by local farmers and artisans, using traditional methods,” shares Manni. “Both designations provide quality assurance and indicate where the oil is coming from.”

    Crouch recommends purchasing single-origin olive oils, and, if purchasing olive oil from California, to look for the California Olive Oil Council (COOC) Seal. Oils with the COOC Seal have passed strict quality assurance testing and are 100% California grown.

    If you need a little more help picking out high-quality olive oil, check out this list of mindbodygreen’s top olive oil picks for 2023. 

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    Jillian Kubala, MS, RD

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  • Grapeseed Oil Vs. Olive Oil: What’s The Difference + Is One Best?

    Grapeseed Oil Vs. Olive Oil: What’s The Difference + Is One Best?

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    The primary benefit of using grapeseed oil is that it’s a source of Vitamin E (or tocopherol). Vitamin E is a fat-soluble nutrient that functions as an antioxidant in the body and protects cells from damage.

    Around 90% of men and 96% of women3 in the US don’t get enough of this essential nutrient. Each tablespoon of grapeseed oil contains 3.9 mg of vitamin E, roughly one-third of the Recommended Dietary Allowance (RDA) for adults2.

    Grapeseed oil has a high polyunsaturated fatty acid (PUFA) content. While we need to get PUFAs from our diet, they’re less stable and more prone to degradation than monounsaturated fat (MUFAs).

    Grapeseed oil may offer anticancer and antitumor support, thanks to resveratrol4. The oil also contains carotenoids4, known for supporting vision, and quercetin5, which has cardioprotective properties. 

    The oil has a neutral flavor oil that can subtly blend into dressings or baked goods; another potential benefit. Its relatively high smoke point also means it can be used for high-heat cooking and deep frying.

    Beyond its uses in the kitchen, grapeseed oil is celebrated for some cosmetic applications. It can be used topically to lock in moisture and it may help ease skin redness6. 

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    Johanna Modak, NTP

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  • Are Seed Oils Bad For You? The Pros, Cons & Whether They’re Safe

    Are Seed Oils Bad For You? The Pros, Cons & Whether They’re Safe

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    Omega-6 fats are usually considered more pro-inflammatory, while omega-3s are considered anti-inflammatory. However, researchers argue9 that because fats are complex compounds that have different effects on the body, oils can’t be perfectly placed into “good” and “bad” boxes.

    Scientists are still studying the relationship18 between omega-6 and omega-3 fats and their role in inflammation, which is highly complex and not black and white. Also, although there’s a general agreement in the nutrition world that most diets are too high in omega-6 fats, there’s no definitive consensus18 on what the optimal omega-3 to omega-6 ratio should be.  

    While it’s true that omega-6-rich diets may harm health by promoting an inflammatory environment in the body, the real problem isn’t omega-6 fats. According to Crouch, “While eating something with seed oils every once in a while won’t strike up an inflammatory disease process, we need to pan out and view the big picture,” she says.

    The major issue with Western diets is that they tend to be high in inflammatory ultra-processed foods and deficient in omega-3 fats—and a number of other nutrients—which regulate inflammation in the body. 

    The omega-3s EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—which are readily used by the body—are concentrated in seafood9 like salmon, sardines, anchovies, and rainbow trout, as well as algae.

    Omega-3s can also be found in foods like walnuts and hemp seeds, but the type of omega-3 found in these foods is poorly converted into DHA and EPA, making seafood and algae the best sources of these important fatty acids. 

    If you’re concerned that your intake of omega-3s is too low and your intake of omega-6 foods, like seed oils, is too high, try reducing your intake of ultra-processed foods and increasing your intake of seafood. If you don’t like fish or follow a plant-based diet, taking an algal oil supplement can help you increase your DHA and EPA intake. 

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    Jillian Kubala, MS, RD

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  • Is Sesame Oil Good for You? Here’s What The Research Says

    Is Sesame Oil Good for You? Here’s What The Research Says

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    “Sesame oil has anti-inflammatory properties, which can make it a great way to help lower cholesterol,” says Amy Shah, MD, a double board-certified integrative medicine doctor.

    The lignans, tocopherols, phytosterols, natural antioxidants, and bioactive compounds in sesame can contribute to protecting heart health6 and reducing the risk of cardiovascular disease, especially when used in place of saturated fats.

    A separate study found that when patients were given a blend of sesame and rice bran oil with the antihypertensive drug nifedipine, they significantly reduced total cholesterol7, low-density lipoprotein cholesterol, triglycerides, and non-high-density lipoprotein cholesterol levels.

    An important point, however, is while sesame oil (in addition to other vegetable oils) can improve and protect heart health, it’s not a magic bullet. Diet, exercise, and healthy lifestyle habits are still the cornerstones of cardiac health, but sesame oil can add protective properties thanks to the vitamins and compounds found in it.

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    Colleen Travers

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  • Is Peanut Oil Healthy? Pros, Cons + How It Compares To Other Oils

    Is Peanut Oil Healthy? Pros, Cons + How It Compares To Other Oils

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    Moral of the story: Peanut oil can be a part of a healthy diet, but it shouldn’t be your main source of fat.

    Fried foods, no matter if they’re fried in peanut oil, lard, or another vegetable oil, should be limited in order to reduce disease risk and promote overall health.

    Unrefined peanut oil provides a good source of vitamin E and phytosterols and can be used to make flavorful salad dressings, marinades, and sauces, but it’s important to include other sources of fat in your diet as well. 

    In order to make sure you’re taking in enough nutrients, including an array of healthy fats, it’s essential to follow a diverse diet that’s rich in foods known to promote health like fruits, vegetables, nuts, seeds, beans, and seafood.

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    Jillian Kubala, MS, RD

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  • The Healthiest & Unhealthiest Cooking Oils, According To Experts

    The Healthiest & Unhealthiest Cooking Oils, According To Experts

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    Extra virgin olive oil is rich in oleic acid, a type of MUFA, and retains a high level of nutrients such as vitamin E, phytosterols, and at least 30 phenolic compounds11 (many of which function as antioxidants), thanks to its low level of processing. In terms of proven health benefits, “it’s the best researched oil we have,” says Nielsen.

    Studies12 show that olive oil serves as a protective factor against cardiovascular disease by reducing LDL cholesterol and raising beneficial HDL cholesterol, curbs inflammation, and may even help bolster intestinal health by promoting optimal microbial biodiversity and balance within the gut (the polyphenol oleuropein seems to function as a prebiotic).

    Olive oil has also been linked to “incredible mental health benefits13, including reduced stress, improved mood, and reduced risk of neurodegenerative disease,” says Naidoo, “largely due to its high polyphenol content, which reduces inflammation and fights the damaging effects of oxidative stress.”

    Consuming more olive oil—especially in place of other fats—could even extend your life14, according to some research.

    EVOO’s high levels of polyphenols also help it resist degradation and oxidation when heated—and, while levels of these compounds go down a bit after cooking, there are still enough left to confer meaningful benefits, according to one study15. A good EVOO rich in polyphenols will taste fresh, a bit grassy, and pleasantly peppery.

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    Stephanie Eckelkamp

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  • What To Eat After A Workout To Build Muscle: Overview + Food List

    What To Eat After A Workout To Build Muscle: Overview + Food List

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    There’s a misconception in the nutrition and fitness world that you need to eat meat to build muscle, but this is far from true. You can still build muscle and reap the benefits of strength training if you’re vegetarian or vegan.

    While plant protein has less of an anabolic effect9 than animal protein on average, all plants contain amino acids and are beneficial for muscle growth. Plus, plant protein sources contain other essential nutrients, such as fiber, vitamins, and minerals, that are excellent for overall health and support muscle growth.

    “Vegans and vegetarians can meet protein goals by eating plants alone,” says Palinski-Wade. “However, because plants often contain less protein than animal sources, it’s important to balance a vegetarian diet to ensure adequate protein is consumed. Beans, legumes, quinoa, nuts, and seeds can all be great plant-based ways to boost protein.”

    As far as leucine in plant versus animal products is concerned, Layman previously gave this example: “In whey protein, leucine is about 12%, so 23 grams of whey protein isolate will trigger it. Whereas in soy protein isolate, it’s about 7.8%, so now you need 33 or 34 grams.” This means that plant-based eaters may need to eat more total protein (and more total calories) to reach that all-important leucine threshold for muscle growth.

     

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    Adam Meyer

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  • Does Protein Make You Gain Weight? What Experts Want You To Know

    Does Protein Make You Gain Weight? What Experts Want You To Know

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    However, several studies32 have found that consistent protein intake throughout the day is more important for gaining muscle, promoting recovery, maximizing performance, and losing weight.

    To optimize MPS, aim to consume 25 to 30 grams of high-quality protein21 during two or three meals throughout the day. This amount has been found sufficient for both younger and healthy older adults.

    “In general, the first meal of the day after a nighttime fasting period is the most important for MPS,” says Layman. “However, if you’re eating a low protein diet (only 50 to 60 grams per day), getting at least one meal up around 40 grams is critical. If you have a higher protein intake (around 100 grams per day), it’s best to distribute the protein. The first and last meals will greatly benefit muscle growth.”

    “Eating a high-protein meal every four to six hours during feeding windows will maintain your body in an anabolic state with ongoing muscle protein synthesis,” Lyon explains. “The first and last meals of the day are most important because they’re when you break your overnight fasting period and prepare your body for sleep, where you do most of your repair and regenerate activities.”

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    Adam Meyer

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  • Refined Vs. Unrefined Coconut Oil: Differences & When To Use Each

    Refined Vs. Unrefined Coconut Oil: Differences & When To Use Each

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    In the dry method, Chaudry adds, fresh coconut is heated, then a machine presses the coconut oil from the flesh. In the wet method, coconut oil is pressed out with the milk and then the two are separated.

    You may also see unrefined coconut oil labeled as cold-pressed. This means the coconut oil was extracted from coconut milk without any heat. To do so, the outer husk of a matured coconut, which can yield more oil2 than young coconuts, is removed and then pressed to slowly pull out the oil. 

    Aside from having a better nutritional profile, this method helps reduce production costs and takes less energy, which makes it more environmentally friendly. The downside for producers is that cold-pressing creates lower yield than other methods of extraction. That’s why this type of oil is often more expensive than refined or expeller-pressed varieties.

    “Because it hasn’t gone through a lot of processing, you’re still getting a strong coconut flavor and smell, so that means when you’re cooking with it or using it in recipes, you’re going to taste it,” says integrative dietitian Jessica Cording, RD.

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    Lindsay Boyers

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  • 8 Foods For Beating The Afternoon Slump, From A Fatigue Expert

    8 Foods For Beating The Afternoon Slump, From A Fatigue Expert

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    Instead of succumbing to this blood sugar roller coaster, why not use food to your advantage? After years of consulting patients in my telehealth functional clinic, I’ve seen firsthand how you can balance your blood sugar and achieve long-term, sustainable energy by adding more proven superfoods to your diet.

    While so many ingredients can fall into the “sustained energy” category, the following eight are the ones I reach for when I need to beat the afternoon slump. Each of them is low in sugar and high in nutrients that work together to support healthy inflammation levels, blood sugar balance, and a strong immune system.

    When all systems of your body are working optimally, you’ll feel better and have the energy to live the life you deserve. So without further ado, these are my top 8 foods for restoring your energy.

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    William Cole, IFMCP, DNM, D.C.

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