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  • It’s Time to Stop Sleeping On Farro – POPSUGAR Australia

    It’s Time to Stop Sleeping On Farro – POPSUGAR Australia

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    Don’t get me wrong, rice and quinoa are great. But if you’re looking to spice up your whole grain game, it’s time that farro enters the chat. Why, you ask? Well, dear reader, the health benefits of farro are off the charts.

    “Farro is an underrated whole grain,” says Kaytee Hadley, RDN, a functional medicine dietitian and founder of Holistic Health and Wellness. Among its many benefits, farro can help control blood sugar, improve digestive health, and boost satiety, she says. The hearty grain also packs a punch when it comes to macronutrients and micronutrients since it’s full of fiber, protein, complex carbs, iron, and magnesium, says Jason Levee, RD, a registered dietitian and founder of Whole Family Nutrition.

    Farro is also incredibly versatile. It’s similar to barley, but the earthy taste and slightly chewy texture makes it a staple for breakfast, lunch, or dinner, Levee says. It works as the base for grain bowls, stir fries, and porridges, and even can be stirred into soups.

    That’s just the beginning of the benefits of farro. Keep scrolling for the low-down on farro nutrition.

    Experts Featured in This Article

    Kaytee Hadley, RDN, is a functional medicine dietitian and founder of Holistic Health and Wellness.

    Jason Levee, RD, is a registered dietitian and founder of Whole Family Nutrition.

    What Is Farro?

    “Farro is a type of whole grain wheat with a nutty flavor that’s packed with nutrients like fiber, protein, B vitamins, and magnesium,” Hadley says. It’s considered an ancient grain that’s thought to have originated in the Middle East about 20,000 years ago (particularly in the Fertile Crescent between the Tigris and Euphrates River if we want to get technical). But it’s most commonly grown in Italy today, she says.

    The word “farro” is also more of an umbrella term, because it actually refers to three types of grains: einkorn, emmer, and spelt, Levee says. When you buy farro, you could be getting any of these three grains, but emmer wheat is the most common, and they all generally taste the same (earthy with a slightly chewy texture).

    Farro Nutrition Facts

    Farro gets a gold star when it comes to nutrition since it’s loaded with fiber, plant-based protein, and complex carbohydrates, Levee says. It also boasts an impressive roster of vitamins and minerals such as magnesium, iron, and B vitamins, adds Hadley.

    Here’s a snapshot of the nutrition facts for ½ cup of cooked farro, according to Levee:

    • Calories: 130
    • Protein: 5 g
    • Fat: 1.5 g
    • Carbohydrates: 27 g
    • Fiber: 3 g

    Health Benefits of Farro

    Boosts protein intake. Farro is a top-tier plant-based protein that can help increase satiety by keeping you fuller for longer, Hadley says. The protein content also makes farro a great meal or snack for promoting muscle repair, she says.

    Regulates blood sugar. Refined grains like pasta and white bread are known for spiking your blood sugar, but the fiber, complex carbs, and protein in farro can help balance blood-sugar levels, Levee says. The whole grain has a low glycemic index, meaning that it’s digested more slowly, causing a delayed rise in blood sugar while simultaneously providing a steady energy source throughout the day.

    Supports gut health. Thanks to its high fiber content, Hadley says farro is a gut health superstar. “Fiber feeds the important bacteria in your gut to create a thriving microbiome which is important for immune, brain, and heart health,” she explains. Fiber also keeps your digestive tract flowing to support regularity and combat bloating and constipation, Levee adds.

    Increases vitamins and minerals. Vitamins and minerals are the secret sauce for overall wellness, and farro is loaded with some heavy hitters, including magnesium, B vitamins, and iron. “Magnesium, an electrolyte naturally found in farro, plays a role in bone health, mood, and sleep, while B vitamins are important for brain health, mood, energy levels, and hormone production,” Hadley says. Iron, on the other hand, is a crucial mineral for immune functioning, sleep quality, and overall energy levels, Levee adds.

    Promotes longevity. “Choosing whole grains like farro, instead of refined grains such as white rice or pasta, can decrease risk of heart disease, high blood pressure, and stroke, while reducing the risk of certain types of cancer,” Hadley says. As a result, farro can help promote longevity and support a healthy body (of course, when paired with a well-rounded diet and regular exercise).

    How Should You Eat Farro?

    Farro is a versatile grain that can be used in any meal or recipe that typically calls for rice or quinoa, Levee says. “I like to use it as a base for grain bowls, for a fun spin on a risotto or fried rice, or to bulk up vegetable soups when it’s cold out,” he says. Hadley also recommends using farro in a stir fry or sprinkled atop salad for a more filling meal.

    As for the type of farro you use, Hadley suggests buying the whole grain version instead of the “pearled” variation. This will ensure the nutritious outer layers are intact and not removed during processing, she says.

    Is Farro Good For You?

    Absolutely! “Farro is an underrated whole grain that can be a healthy addition to your plate,” Hadley says. It can be incorporated into a variety of balanced meals and is packed with fiber, protein, and complex carbohydrates to leave you full and satisfied.

    That said, farro does contain gluten, so if you have celiac disease or a sensitivity to gluten, Levee says farro should be completely avoided. Otherwise, most people can regularly eat farro without issue, he says.

    So it’s clear that farro is a nutritional MVP, but should you eat it every day? “You could eat farro every day as part of a balanced diet (as long as you don’t have a gluten intolerance), but you would be better served eating a wider variety of foods,” Levee says.

    As always, it’s better to aim for a well-rounded diet full of fruits, vegetables, lean protein, heart-healthy fats, and other whole grains, says Hadley. “It’s important to have diversity on your plate to get a variety of nutrients and support gut health, so be sure to mix it up and eat plenty of other foods throughout the day.”

    Andi Breitowich is a Chicago-based freelance writer and graduate from Emory University and Northwestern University’s Medill School of Journalism. Her work has appeared in PS, Women’s Health, Cosmopolitan, and elsewhere.

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  • The Carnivore Diet Is Dividing TikTok – POPSUGAR Australia

    The Carnivore Diet Is Dividing TikTok – POPSUGAR Australia

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    The carnivore diet, popularized by Shawn Baker, MD, a doctor, athlete, and YouTuber, is precisely what it sounds like: eating only animal products, primarily meat. The extreme cousin of keto and paleo, it cuts out all plant-based foods, including fruits, vegetables, grains, legumes, nuts, and seeds. It’s attracted followers who claim it offers a range of benefits, from rapid weight loss to diabetes reversal.

    But let’s be clear – while it’s gained popularity in recent years, the carnivore diet isn’t a sustainable or balanced way to eat. The supposed benefits might sound appealing, but the long-term health risks and potential nutrient deficiencies are too significant to ignore. Its quick rise in popularity can be attributed to its simplicity and the promise of quick results, but it’s not the silver bullet solution for health and wellness that so many fitfluencers claim.

    To get the lowdown on the health effects of the carnivore diet, we spoke with two registered dietitians. Read on to learn about what the carnivore diet is and why dietitians definitely don’t recommend it.

    Experts Featured in This Article

    Michelle Routhenstein, MS, RD, CDCES, CDN, is a preventive cardiology dietitian at EntirelyNourished.com.

    Katie Breazeale, MS, RD, LD, is a gut health dietitian.

    What Is the Carnivore Diet, Exactly?

    As its name implies, the carnivore diet is an eating plan that eliminates all plant foods. That means eating only meat, poultry, fish, eggs, and other animal-derived foods, like butter and heavy cream. The diet excludes all vegetables, fruits, grains, legumes, nuts, seeds, and plant-based oils, making it one of the most restrictive diets out there.

    What’s the rationale behind the carnivore diet? It’s rooted in the (questionable) belief that humans are designed to thrive on a diet made exclusively of animal products. Followers of the diet claim that plants contain anti-nutrients – compounds that can interfere with the absorption of essential vitamins and minerals. They also claim that many people are sensitive to these compounds, leading to inflammation, digestive issues, and other health problems.

    Given it contains only animal products, the carnivore diet is high in protein and fat, with virtually no carbohydrates. If a person following the carnivore diet chooses to eat fatty cuts of meat, which increases the total proportion of fat eaten, this can put the body in a state of ketosis, similar to the keto diet. Ketosis is where fat is used as the primary energy source instead of carbohydrates. However, unlike the keto diet, which allows for some vegetables and plant-based fats, the carnivore diet leaves no room for dietary variety beyond animal products.

    Are There Carnivore Diet Benefits?

    Most experts would say no – or if there are, they’re vastly outweighed by the risks. Advocates of the carnivore diet claim that eliminating plant-based foods and only eating animal products can lead to numerous health benefits, such as:

    • Weight loss
    • Reduced inflammation
    • Improved mental clarity
    • Reversal of type 2 diabetes
    • Normalized blood pressure
    • Reduction in digestive symptoms
    • Improved mental health
    • Improvement in autoimmune disorders

    However, it’s worth noting that some of these claims fly directly in the face of what the current science tells us about the health effects of eating meat. For example, high meat consumption is associated with an increased risk of developing non-alcoholic fatty liver disease (NAFLD). Eating fatty meats may also increase the risk of heart disease and certain types of cancer. Finally, both processed and unprocessed red meat consumption is associated with an increased risk for type 2 diabetes. It seems that meat may not be the health solution that people were hoping for.

    What Are the Risks of the Carnivore Diet?

    One of the most obvious risks of the carnivore diet is a lack of nutritional balance, says Michelle Routhenstein, MS, RD, CDCES, CDN. “The diet lacks many essential nutrients found in plant foods, including fiber, vitamin C, magnesium, potassium, and various antioxidants and phytonutrients.”

    But the risks of the carnivore diet don’t stop at what it doesn’t have. There’s just as much to worry about in terms of what it does have.

    Heart Health

    “The carnivore diet poses several heart health risks, primarily through its effects on TMAO levels, LDL cholesterol, and overall nutrient balance,” says Routhenstein.

    She explains that TMAO (trimethylamine N-oxide) is a compound gut bacteria produce when they digest animal protein. TMAO levels rise significantly when following a carnivore diet thanks to the large amount of animal protein. “Elevated TMAO is linked to an increased risk of cardiovascular disease, as it promotes cholesterol buildup in arteries and increases inflammation,” she adds.

    And TMAO isn’t the only thing to worry about. “The carnivore diet is high in saturated fats,” says Routhenstein, “which can raise LDL and apoB cholesterol levels in the blood.” What’s the problem with this? “Elevated LDL and apoB are major risk factors for atherosclerosis, a condition characterized by the buildup of fatty deposits in arteries,” she explains. This increases your risk of heart attacks and strokes.

    Gut Health

    Given the removal of all fruits, vegetables, grains, legumes, nuts, and seeds, the carnivore diet affects the gut in multiple ways, says Katie Breazeale, MS, RD, LD. “Individuals on the carnivore diet experience more constipation due to the lack of fiber,” she explains. This can lead to a host of other problems, like nausea, vomiting, bloating, hemorrhoids, and fissures (small tears or cuts in the skin around the anus). In other words? The carnivore diet throws your digestion entirely out of whack.

    In addition, Breazeale notes that there’s a higher risk of gallstones due to the higher fat content of the carnivore diet. “Your gallbladder releases bile to help with the digestion of fats,” she explains, “but when there is a higher volume of fat being eaten, it changes the bile and can cause a ‘back up’, leading to gallstones.”

    There’s also the issue of an extreme lack of dietary variety on the carnivore diet, and as Breazele explains, when it comes to gut health, diversity is a must. “Fruits, vegetables, nuts, and seeds contain polyphenols and fiber that our gut loves to use to support our good bacteria,” says Breazeale. By not supporting microbial diversity in the gut, you increase your risk of developing gut dysbiosis, where the microbes in your gut become unbalanced. This can lead to a wide range of problems, such as heart disease, cancers, and respiratory disease.

    Finally, a major long-term health risk of the carnivore diet is colon cancer due to the lack of fiber and phytochemicals from the diet, says Breazeale. “Research has shown that a diet high in fiber reduces the risk of colon cancer, while higher intakes of red and processed meats increase the risk of colon cancer,” she explains.

    Disordered Eating

    We need to be aware of risks to mental health as well. Following a restrictive diet such as the carnivore diet requires a lot of mental effort, which can seriously impact mental health.

    A recent study looking at the effects of a low-carb diet and intermittent fasting on food cravings and disordered eating found that following a low-carb diet (both with and without intermittent fasting) led to negative feelings like guilt, intense cravings for food, and binge eating. People following low-carb diets also tended to use food as a way to cope with negative emotions.

    While there’s less research about the carnivore diet specifically, it’s even more restrictive than standard low-carb diets. It seems likely that these negative side effects would be just as common with the carnivore diet as other low-carb diets. And even if it did have health benefits (which, let’s be clear: it doesn’t), is it really worth giving up your mental sanity just to lose a few pounds?

    The Bottom Line

    If you’re thinking about trying the carnivore diet, Routhenstein recommends consulting with a healthcare provider first – particularly if you have existing health conditions or concerns about heart health. “Those with a family history of heart disease or elevated cholesterol should strongly avoid this diet, as it may accelerate cardiovascular issues and complications,” she cautions.

    If you’re really set on trying a carnivore diet, Routhenstein recommends monitoring your cholesterol levels, blood pressure, blood sugar, and other health indicators to assess the diet’s impact on your health. However, both Routhenstein and Breazeale recommend steering clear of the carnivore diet for overall health.

    For a more balanced and heart-healthy approach, Routhenstein suggests considering the Mediterranean diet, Dietary Approaches to Stop Hypertension (DASH) diet, or balanced plant-based diets that include moderate amounts of animal protein. These diets offer a more heart-healthy way to incorporate animal products while maintaining overall health.

    Overall, while the carnivore diet might sound like an easy fix for health issues, it’s important to remember that quick results don’t always mean lasting health. Cutting out entire food groups comes with significant risk, especially when those food groups are packed with essential nutrients. Remember, a healthy diet is about far more than what you cut out – it’s what you put in that really matters.

    Sarah Glinski is a registered dietitian and health and nutrition writer with over six years of experience in the health and wellness industry. Her specialties include diabetes, kidney disease, cancer, gut health, and intuitive eating. She believes food is more than just nutrients and acknowledges the power food can have to heal and build community. As a nutrition professional who writes health content, Sarah uses the latest scientific research to guide her writing and recommendations. Her goal as a writer is to ensure that complex health information is made easy to understand and actionable so that more people can benefit from it.

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  • What Are Refined Carbs – and Should You Avoid Them? Dietitians Explain – POPSUGAR Australia

    What Are Refined Carbs – and Should You Avoid Them? Dietitians Explain – POPSUGAR Australia

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    Refined carbs have gotten a bad rap over the years, much to the dismay of carb-loving girlies everywhere. But what are refined carbs, exactly? Also known as simple carbs, these carbohydrate sources have two categories: sugars and refined grains.

    Some examples of refined grain products include white bread, white rice, and white flour. Table sugar and corn syrup are two examples of refined sugars. Refined carbs have gotten a negative reputation because they tend to be ultra-processed. And during the processing stage, certain compounds (like the bran and germ of a whole grain) are removed, resulting in a less nutritious food choice than their original counterpart.

    But does the refining process mean that you have to live in a world without a sesame bagel at your Sunday brunch or sans a snack-sized bag of pretzels when you are on a flight? And is it really that bad to add refined sugar to your sweet tea? Here, registered dietitians – myself included – clear up the conundrum.

    What Are Refined Carbs?

    Refined carbs come in two forms: refined grains and sugars.

    Refined grains are made when whole grains undergo a process where certain parts of the grain are removed. Whole grains consist of three key parts, according to Harvard’s T.H. Chan school of Public Health. This includes the bran, germ, and endosperm. The bran is the outer skin of the grain, containing antioxidants, B vitamins, and fiber. The germ is the part that has the potential to sprout into a new plant, and it contains many B vitamins, protein, minerals, and healthy fats. The endosperm, the largest part of the grain, contains starchy carbohydrates, proteins, and small amounts of vitamins and minerals.

    When grains are refined, the process removes the bran and germ, leaving only the endosperm. Although this process increases the grain’s shelf life, it also strips away a significant proportion of the nutritional value. The remaining endosperm contains mostly carbohydrates and small amounts of protein, making refined grains less nutritious than their whole grain counterparts.

    In the case of sugar, the process starts with raw materials such as sugarcane or sugar beets that are crushed to extract their juice. This juice is then boiled to produce a concentrated syrup, which is processed further to remove impurities. The resulting substance is then crystallized and centrifuged to yield a white, refined sugar product. This refining process depletes the sugar of its naturally occurring nutrients, and the final product is almost 100% pure sucrose. The simplicity of this molecule means it is quickly absorbed into the bloodstream, potentially resulting in a rapid spike in blood sugar and insulin levels.

    Are Refined Carbs Bad For You?

    Eating too many refined carbs is indeed linked to an increased risk of obesity, heart disease, and other negative health outcomes, including metabolic syndrome and type 2 diabetes. And refined sugar intake is also linked to outcomes like an increased risk of dental cavities.

    But that doesn’t mean you have to kiss your favorite pasta or white rice-based dish goodbye if you are trying to support your health. Research-based dietary guidelines, including the Dietary Guidelines for Americans, 2020-2025, suggest that consumers “make half your grains whole”, meaning that at least 50% of the grains consumed should be from a whole grain source.

    Following this guideline means that as much as 50% of the grains we consume can be from refined sources. While it is true that refined grains are lower in fiber and antioxidants, some countries (including the US) enrich refined grains, adding micronutrients (like certain B vitamins and iron) to replace some of the losses that occur during the refining process.

    Ultimately, when it comes to refined carbs, it’s all about balance. “I don’t think people have to completely avoid refined carbs unless they find that they can’t control their consumption,” says Lisa Andrews, MEd, RD, LD, a registered dietitian and owner of Sound Bites Nutrition. Another sign to cut back on refined carbs is if you notice high blood sugar levels, Andrews adds.

    Otherwise, the occasional morning croissant or afternoon doughnut won’t make or break your health. “As long as the remaining calories in your diet come from a variety of nutritious, whole foods like fruits, vegetables, whole grains, low-fat dairy products, nuts/seeds, beans, and lean animal protein,” Andrews says.

    That being said, when it comes to eating refined carbs, especially if you have preexisting medical condition (like diabetes), it’s best to consult your doctor or dietitian about your specific needs for a healthy diet and lifestyle.

    Refined Carbs List

    Here are some common examples of refined carbohydrates that you might find in your diet:

    1. White bread: Made from refined wheat flour, white bread lacks the fiber, vitamins, and minerals found in whole grain alternatives.
    2. White rice: The refining process removes the nutrient-rich bran and germ, leaving only the starchy endosperm.
    3. Sugary beverages: Soft drinks, fruit juices, and energy drinks often contain high amounts of refined sugar.
    4. Sweets and desserts: These treats are typically high in sugar and made from refined flour.
    5. Breakfast cereals: Many cereals are made from refined grains and contain added sugars.
    6. Chips and crackers: These snacks are often made from refined grains and can contain added sugars.
    7. Instant noodles: These are typically made from refined wheat flour and contain little to no fiber.
    8. Processed foods: Many processed foods, like frozen meals and fast food, contain refined grains and sugars.

    Many of these foods provide affordable and accessible nutrients, and fortified options provide important B-vitamins and iron.

    It’s important to note that consuming these foods in moderation is unlikely to harm your health, but they should not make up the bulk of your diet. Try to swap them out for whole grain alternatives and foods with natural sugars, like fruits and vegetables, whenever possible. And if you do choose refined grains, try pairing them with a healthy fat, fiber, and/or protein source to help slow down the digestion process, causing a more gradual release and absorption of glucose from carbohydrates. This helps to prevent the rapid blood sugar spikes and crashes associated with consuming refined carbohydrates alone.

    Andrews reminds us that “refined carbs, like white rice, are a staple in several cultures and should be enjoyed.”

    Which Carbs Should You Opt For Instead?

    Opting for complex carbohydrates is generally encouraged to make up the bulk of your diet. These carbs are slower to digest, provide a steady release of energy, and are typically richer in nutrients. Here are some examples of complex carbohydrates to include in your diet:

    1. Whole Grains: These include foods like brown rice, quinoa, oatmeal, and whole grain bread or pasta. They’re a source of fiber, B vitamins, and various minerals. The also may contain antioxidants.
    2. Fruits: Fresh fruits are packed with fiber, vitamins, and natural sugars. They’re a great choice for a nutritious, sweet snack.
    3. Vegetables: All vegetables contain some amount of carbohydrate. Leafy greens, bell peppers, broccoli, and other vegetables are a good way to get your carbs and lots of beneficial nutrients.
    4. Legumes: Foods like beans, lentils, and chickpeas are rich in carbohydrates and are a source of protein and fiber.
    5. Tubers: Potatoes, sweet potatoes, and other tubers are excellent sources of complex carbohydrates.

    Remember, a balanced diet is key to maintaining good health. These carbohydrate-rich foods, combined with a good mix of proteins and fats, can provide all the nutrients your body needs.

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