Tanya Dutt

10 Fruits That Can Help You Increase Your Protein Intake

When it comes to hitting your daily protein goals, fruits might not be the first thing that comes to mind. We traditionally associate protein with foods such as chicken, eggs, beans, or tofu. So, we tend to forget that fruits do provide subtle protein sources. Although fruits do not provide as much protein as our staples, they do present an interesting array of options for those looking to boost their intake while enjoying a nutrient-rich, natural treat.

Beyond their protein content, fruits are a powerhouse of essential vitamins, minerals, fiber, and antioxidants that contribute to overall health. From bolstering your immune system to supporting digestive health and reducing inflammation, these natural wonders work overtime to enhance your well-being. Whether you’re building muscle, recovering from workouts, or simply aiming for a balanced diet, incorporating certain <a href="https://www.healthandme.com/nutrition/unable-to-meet-your-daily-protein-requirements-heres-a-list-of-11-high-protein-foods-article-151101964" data-type="tilCustomLink" target="_blank">high-protein</a> fruits can complement your nutrition strategy.

So, next time you are at the grocery store, look beyond the usual protein sources and grab some of these <span>protein-rich fruits</span> to help you meet your dietary goals while adding a burst of flavor and variety to your meals.

Protein requirements differ according to age, activity level, and weight. The average active person requires between 0.54 and 0.9 grams of protein per pound (1.2 to 2 grams per kilogram) of body weight daily to preserve their muscle mass and overall health. However, fruits are a much smaller amount of protein compared to animals or <a href="https://www.healthandme.com/nutrition/having-more-plant-protein-than-animal-protein-may-reduce-heart-disease-risk-claims-study-article-151107002" data-type="tilCustomLink" target="_blank">plant-based protein foods</a>, but they bring even more health benefits in vitamins, fiber, and antioxidants, so it's a no-brainer for your whole health.

<h2>Protein-Rich Fruits to Add to Your Diet</h2>

Guava stands atop the list at a staggering 4.21 grams of protein per cup. Of course, it is also filled with vitamin C - there's more than 400 percent of your daily needs in each serving. Vitamin C goes beyond fortifying your immunity; it helps with collagen synthesis in the body, which can benefit many parts of the skin, as well as joints, so slice up some guava over yogurt or blend it with nuts for the perfect balanced protein snack.

Passion fruit has approximately 5 grams of protein per cup, making it a good source as well. Known for its sweet and sour taste, this fruit is rich in vitamin C, which plays an important role in enhancing the health of the immune system, skin, and heart. Enjoy it raw or mix it in your smoothies for an instant tropical protein boost.

Jackfruit is one of the largest fruits in the world and contains 2.84 grams of protein per cup. In addition to protein, it contains a combination of B vitamins, magnesium, and potassium, as well as <a href="https://www.healthandme.com/nutrition/eggnog-may-be-an-unexpected-source-of-protein-and-antioxidants-article-151111153" data-type="tilCustomLink" target="_blank">antioxidants</a> like carotenoids that help protect cells from damage. The texture of jackfruit also makes it a popular choice for substituting meat in plant-based dishes such as tacos or curries. 

<a href="https://www.healthandme.com/nutrition/8-nutrient-rich-berries-to-pick-for-your-daily-diet-article-151107121" data-type="tilCustomLink" target="_blank">Blackberries</a> provide 2 grams of protein per cup and are also chock-full of fiber, vitamin C, and manganese. A high-fiber diet provides healthy gut bacteria, regulates blood sugar, and promotes regularity in digestion. Enjoy blackberries fresh as a snack or blend them into protein smoothies. 

Although not sweet, avocado is technically a fruit and contains 3 grams of protein per cup. It is also a source of heart-healthy monounsaturated fats and potassium, which helps regulate blood pressure. Use mashed <a href="https://www.healthandme.com/nutrition/why-should-you-incorporate-avocado-oil-in-your-diet-article-151110550" data-type="tilCustomLink" target="_blank">avocado</a> as a substitute for mayonnaise in sandwiches or add it to salads for a creamy, nutritious boost. 

Rich in beta-carotene and full of flavour, the bright orange apricots also bring along 1.4 grams of protein per cup. Beta-carotene has a relation with the chronic disease that shows a reduction of risk like breast cancer. Whether they are fresh or dry, the fruits go great with nuts and cheese as a protein rich snack.

Also Read:<a href="https://www.healthandme.com/nutrition/13-iron-rich-foods-to-boost-your-energy-levels-article-151108330" data-type="tilCustomLink" target="_blank"> 13 Iron-Rich Foods To Boost Your Energy Levels</a> 

Kiwis contain about 2 grams of protein per cup and are packed with vitamins C, E, and K. Kiwi also contains an enzyme called actinidin that helps with digestion. Enjoy your sliced kiwi as a snack, mix it in Greek yogurt, or add it to your morning smoothie for a tangy protein kick. 

Cherries may be famous for their sweet taste, but also contain 2 grams of protein per cup. Rich in anthocyanins, they reduce inflammation and may help a person control chronic conditions such as arthritis. Add them to yogurt parfaits or salads, or oatmeal for nutritional twist. 

Technically a fruit, tomatoes contain 2 grams of protein per cup. They're also a significant source of lycopene, an antioxidant that promotes cardiovascular health and supports vision. Use fresh tomatoes in salads or roast them to enhance their natural sweetness. 

Pomegranate arils, or seeds, contain 2.9 grams of protein in a cup and are also an excellent source of fiber and vitamin C. They can add variety to salads, yogurt, or grain bowls and provide a sweet, crunchy snack on their own.

While fruits may not compete with meat or legumes in protein content, they do provide an excellent blend of fiber, antioxidants, and essential vitamins for better overall health. Fiber found in fruits helps to maintain healthy guts; antioxidants reduce inflammation; and vitamins C and E increase immunity. 

Combining fruits with other protein-rich foods multiplies its benefits. Here are a few examples:

- Mix guava and kiwi with Greek yogurt for a protein-packed breakfast. 

- Create a snack plate with dried apricots, cheddar cheese, and mixed nuts. 

- Add blackberries and cherries to a smoothie made with protein powder. 

<h2>Easy Tips for Adding More Fruit to Your Diet</h2>

<ul><li>Blend fruits like blackberries, passion fruit, and kiwi with protein powder for a quick meal.</li><li>Mix pomegranate arils and avocado into green salads with chicken or tofu. </li><li>Layer Greek yogurt, pomegranate arils, and dark chocolate chips for a high-protein yogurt bark. </li><li>Combine dried fruits like apricots with nuts or seeds for an on-the-go snack.</li></ul>

Fruits are more than just natural sweetness; they are the powerhouse of nutrition that will help you hit your protein goals while providing numerous health benefits. Incorporating <span>high-protein fruits</span> such as guava, passion fruit, and blackberries into your diet will not only give you a taste of their flavor but also improve your health in ways that go beyond protein. So, the next time you plan your meals, don't forget to add these fruits to your grocery cart.

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When it comes to hitting your daily protein goals, fruits might not be the first thing that comes to mind. We traditionally associate protein with foods such as chicken, eggs, beans, or tofu. So, we tend to forget that fruits do provide subtle protein sources. Although fruits do not provide as much protein as our staples, they do present an interesting array of options for those looking to boost their intake while enjoying a nutrient-rich, natural treat.Beyond their protein content, fruits are a powerhouse of essential vitamins, minerals, fiber, and antioxidants that contribute to overall health. From bolstering your immune system to supporting digestive health and reducing inflammation, these natural wonders work overtime to enhance your well-being. Whether you’re building muscle, recovering from workouts, or simply aiming for a balanced diet, incorporating certain high-protein fruits can complement your nutrition strategy.So, next time you are at the grocery store, look beyond the usual protein sources and grab some of these protein-rich fruits to help you meet your dietary goals while adding a burst of flavor and variety to your meals.Protein requirements differ according to age, activity level, and weight. The average active person requires between 0.54 and 0.9 grams of protein per pound (1.2 to 2 grams per kilogram) of body weight daily to preserve their muscle mass and overall health. However, fruits are a much smaller amount of protein compared to animals or plant-based protein foods, but they bring even more health benefits in vitamins, fiber, and antioxidants, so it's a no-brainer for your whole health.Protein-Rich Fruits to Add to Your Diet1. GuavaGuava stands atop the list at a staggering 4.21 grams of protein per cup. Of course, it is also filled with vitamin C - there's more than 400 percent of your daily needs in each serving. Vitamin C goes beyond fortifying your immunity; it helps with collagen synthesis in the body, which can benefit many parts of the skin, as well as joints, so slice up some guava over yogurt or blend it with nuts for the perfect balanced protein snack.2. Passion Fruit Passion fruit has approximately 5 grams of protein per cup, making it a good source as well. Known for its sweet and sour taste, this fruit is rich in vitamin C, which plays an important role in enhancing the health of the immune system, skin, and heart. Enjoy it raw or mix it in your smoothies for an instant tropical protein boost.3. JackfruitJackfruit is one of the largest fruits in the world and contains 2.84 grams of protein per cup. In addition to protein, it contains a combination of B vitamins, magnesium, and potassium, as well as antioxidants like carotenoids that help protect cells from damage. The texture of jackfruit also makes it a popular choice for substituting meat in plant-based dishes such as tacos or curries. 4. BlackberriesBlackberries provide 2 grams of protein per cup and are also chock-full of fiber, vitamin C, and manganese. A high-fiber diet provides healthy gut bacteria, regulates blood sugar, and promotes regularity in digestion. Enjoy blackberries fresh as a snack or blend them into protein smoothies. 5. AvocadoAlthough not sweet, avocado is technically a fruit and contains 3 grams of protein per cup. It is also a source of heart-healthy monounsaturated fats and potassium, which helps regulate blood pressure. Use mashed avocado as a substitute for mayonnaise in sandwiches or add it to salads for a creamy, nutritious boost. 6. ApricotsRich in beta-carotene and full of flavour, the bright orange apricots also bring along 1.4 grams of protein per cup. Beta-carotene has a relation with the chronic disease that shows a reduction of risk like breast cancer. Whether they are fresh or dry, the fruits go great with nuts and cheese as a protein rich snack.Also Read: 13 Iron-Rich Foods To Boost Your Energy Levels 7. KiwiKiwis contain about 2 grams of protein per cup and are packed with vitamins C, E, and K. Kiwi also contains an enzyme called actinidin that helps with digestion. Enjoy your sliced kiwi as a snack, mix it in Greek yogurt, or add it to your morning smoothie for a tangy protein kick. 8. CherriesCherries may be famous for their sweet taste, but also contain 2 grams of protein per cup. Rich in anthocyanins, they reduce inflammation and may help a person control chronic conditions such as arthritis. Add them to yogurt parfaits or salads, or oatmeal for nutritional twist. 9. TomatoesTechnically a fruit, tomatoes contain 2 grams of protein per cup. They're also a significant source of lycopene, an antioxidant that promotes cardiovascular health and supports vision. Use fresh tomatoes in salads or roast them to enhance their natural sweetness. 10. PomegranatePomegranate arils, or seeds, contain 2.9 grams of protein in a cup and are also an excellent source of fiber and vitamin C. They can add variety to salads, yogurt, or grain bowls and provide a sweet, crunchy snack on their own.While fruits may not compete with meat or legumes in protein content, they do provide an excellent blend of fiber, antioxidants, and essential vitamins for better overall health. Fiber found in fruits helps to maintain healthy guts; antioxidants reduce inflammation; and vitamins C and E increase immunity. Combining fruits with other protein-rich foods multiplies its benefits. Here are a few examples:- Mix guava and kiwi with Greek yogurt for a protein-packed breakfast. - Create a snack plate with dried apricots, cheddar cheese, and mixed nuts. - Add blackberries and cherries to a smoothie made with protein powder. Easy Tips for Adding More Fruit to Your DietBlend fruits like blackberries, passion fruit, and kiwi with protein powder for a quick meal.Mix pomegranate arils and avocado into green salads with chicken or tofu. Layer Greek yogurt, pomegranate arils, and dark chocolate chips for a high-protein yogurt bark. Combine dried fruits like apricots with nuts or seeds for an on-the-go snack.Fruits are more than just natural sweetness; they are the powerhouse of nutrition that will help you hit your protein goals while providing numerous health benefits. Incorporating high-protein fruits such as guava, passion fruit, and blackberries into your diet will not only give you a taste of their flavor but also improve your health in ways that go beyond protein. So, the next time you plan your meals, don't forget to add these fruits to your grocery cart.

10 fruits that can help you increase your protein intake

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<span>Cancer</span> is one of the most feared diseases in the world today. While we often focus on genetics or environmental pollution, it’s easy to overlook something closer to home—our daily <span>diet</span>. What we eat may quietly be increasing our risk of developing cancer. In a recent video that's making rounds on social media, Dr. Saurabh Sethi, a Harvard-trained gastroenterologist, on his Instagram account @doctor.sethi with 1.1million followers shared a video that highlighted six foods we often eat without a second thought—foods that research has linked to cancer development and progression.

Here’s a closer look at those six foods, and healthier swaps that can protect your health.

Think sausages, bacon, salami, and deli meats. These are convenient and packed with protein—but they come with a big catch. According to the World Health Organization, these meats are classified as Group 1 carcinogens. That means there’s strong evidence linking them to cancer, particularly colorectal cancer.

Dr. Sethi points out that the nitrates and preservatives used to keep these meats fresh can harm the gut lining and trigger cancerous changes over time. If you're craving something savory, try grilled tofu, boiled eggs, or home-cooked chicken instead.

From sodas to packaged fruit juices and flavored iced teas, sugary drinks are everywhere. But did you know they can do more than just spike your blood sugar? According to Dr. Sethi, they also contribute to chronic inflammation—a key player in cancer. Studies have linked excessive sugary drink consumption to a higher risk of breast, pancreatic, and colon cancers.

Want something refreshing but safe? Choose coconut water, lemon-infused water, or herbal teas.

Crispy snacks like fries, pakoras, and samosas are comfort foods, especially during monsoon or festive seasons. But when food is deep-fried—especially in reused oil—it can produce a chemical called acrylamide. This compound has been linked to cancer in various studies.

Instead of deep frying, try air-frying, baking, or even pan-roasting your favourite snacks. You’ll cut down on harmful compounds without compromising too much on taste.

Love a good barbecue? Be careful. Cooking meats at high temperatures, especially until they’re charred or burnt, can produce harmful chemicals like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), both linked to cancer risk.

Dr. Sethi suggests marinating your meat and adding herbs like rosemary, which can help reduce these chemicals. Or better yet, try steaming, baking, or slow cooking your meals for a safer—and often more flavorful—experience.

Many people assume a drink or two is harmless. But even moderate alcohol consumption can raise your risk of certain cancers, particularly breast and liver cancer. Alcohol affects hormone levels and interferes with the body’s ability to repair DNA.

Healthier alternatives? Fermented drinks like beetroot kanji, kombucha, or even plain sparkling water with lemon can keep you refreshed—without the risks.

Instant noodles, chips, and ready-to-eat meals might be a time-saver, but they’re loaded with preservatives, artificial flavoring, and very little nutritional value. Dr. Sethi warns that these foods promote chronic inflammation, which is closely linked to cancer.

Choose fresh, homemade options like oats upma, mixed veg khichdi, or millet porridge. These dishes are not only filling but also full of fiber and essential nutrients.

Diet is just one piece of the puzzle. Studies consistently show that regular physical activity plays a big role in preventing cancer. Exercise helps regulate hormones, reduce inflammation, and maintain a healthy weight—all of which support your body in fighting off disease.

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Cancer is one of the most feared diseases in the world today. While we often focus on genetics or environmental pollution, it’s easy to overlook something closer to home—our daily diet. What we eat may quietly be increasing our risk of developing cancer. In a recent video that's making rounds on social media, Dr. Saurabh Sethi, a Harvard-trained gastroenterologist, on his Instagram account @doctor.sethi with 1.1million followers shared a video that highlighted six foods we often eat without a second thought—foods that research has linked to cancer development and progression.Here’s a closer look at those six foods, and healthier swaps that can protect your health.        View this post on Instagram            A post shared by Saurabh Sethi (@doctor.sethi)]]>Ultra-Processed MeatsThink sausages, bacon, salami, and deli meats. These are convenient and packed with protein—but they come with a big catch. According to the World Health Organization, these meats are classified as Group 1 carcinogens. That means there’s strong evidence linking them to cancer, particularly colorectal cancer.Dr. Sethi points out that the nitrates and preservatives used to keep these meats fresh can harm the gut lining and trigger cancerous changes over time. If you're craving something savory, try grilled tofu, boiled eggs, or home-cooked chicken instead.Sugary DrinksFrom sodas to packaged fruit juices and flavored iced teas, sugary drinks are everywhere. But did you know they can do more than just spike your blood sugar? According to Dr. Sethi, they also contribute to chronic inflammation—a key player in cancer. Studies have linked excessive sugary drink consumption to a higher risk of breast, pancreatic, and colon cancers.Want something refreshing but safe? Choose coconut water, lemon-infused water, or herbal teas.Deep-Fried FoodsCrispy snacks like fries, pakoras, and samosas are comfort foods, especially during monsoon or festive seasons. But when food is deep-fried—especially in reused oil—it can produce a chemical called acrylamide. This compound has been linked to cancer in various studies.Instead of deep frying, try air-frying, baking, or even pan-roasting your favourite snacks. You’ll cut down on harmful compounds without compromising too much on taste.Charred or Burnt MeatsLove a good barbecue? Be careful. Cooking meats at high temperatures, especially until they’re charred or burnt, can produce harmful chemicals like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), both linked to cancer risk.Dr. Sethi suggests marinating your meat and adding herbs like rosemary, which can help reduce these chemicals. Or better yet, try steaming, baking, or slow cooking your meals for a safer—and often more flavorful—experience.AlcoholMany people assume a drink or two is harmless. But even moderate alcohol consumption can raise your risk of certain cancers, particularly breast and liver cancer. Alcohol affects hormone levels and interferes with the body’s ability to repair DNA.Healthier alternatives? Fermented drinks like beetroot kanji, kombucha, or even plain sparkling water with lemon can keep you refreshed—without the risks.Ultra-Processed Packaged FoodsInstant noodles, chips, and ready-to-eat meals might be a time-saver, but they’re loaded with preservatives, artificial flavoring, and very little nutritional value. Dr. Sethi warns that these foods promote chronic inflammation, which is closely linked to cancer.Choose fresh, homemade options like oats upma, mixed veg khichdi, or millet porridge. These dishes are not only filling but also full of fiber and essential nutrients.Don’t Forget to MoveDiet is just one piece of the puzzle. Studies consistently show that regular physical activity plays a big role in preventing cancer. Exercise helps regulate hormones, reduce inflammation, and maintain a healthy weight—all of which support your body in fighting off disease.

these six common foods can increase your cancer risks, says harvard doctor

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We have always bee advised to go with the flow and when it comes to diet, the flow means to opt for seasonal fruits. Now that summers are here too in the US, it is the season for stone fruits. The markets will be flooded with stone fruits, and they are of course worth indulging in. 

More than the taste, it also has health benefits. What are those?

As per the University of Florida's Horticultural Sciences Department, stone fruits are fruits with edible flesh on the outside and a stone, which is also known as the pit, which protects its seed from the inside. 

These fruits are called drupes and they include peaches, nectarines, cherries, plums, and apricots. As per a 2024 report from the US Department of Agriculture (USDA), the demand for these fruits have been on the rise globally and in the US. 

As per the US Department of Agriculture, cherries have a high calorie count. In one cup of cherries, around 154 grams, 97 of it makes up for calories. It has 25 grams carbs, 2 grams protein and no fat. 

It is also a good source of vitamin C, copper, magnesium, manganese, and vitamin B6 and potassium. 

It is also rich in antioxidants which helps in protecting your cells from damage caused by free radicals and also reduces inflammatory processes that can put your body at risk of chronic disease. 

As per a 2014 study published in journal PLOS One, titled Archaeological Evidence for Peach Cultivation and Domestication in China, peaches have been around the world from as far back as 6,000 BC.

The USDA notes that they are low in calorie, contains carbs, protein, no fat, and also has 19% of vitamin C from recommended daily intake (RDI), 11% RDI of vitamin A, and 10% RDI of potassium. 

Research, including a 2018 study published in journal Nutrients, titled Dietary Carotenoid Intakes and Prostate Cancer Risk, a 2015 study published in journal Food &amp; Nutrition Research, titled Carotenoids: Potential allies of cardiovascular health? and a 2014 study titled Dietary intake of carotenoids and risk of type 2 diabetes, provide that peach in fact can protect against heart disease, type 2 diabetes, and certain cancers, including the prostate cancer. 

The USDA notes that plums have calories, carbs, protein but no fat. It provides 20% RDI of vitamin C, 10% RDI of vitamin A, and 10% RDI of vitamin K. 

They are also high in anti-inflammatory antioxidants, including phenolic compounds, which protect your cells from being damaged by the free radicals. 

The USDA notes that they are rich in calories, contain carbs, protein, and a bit of fat. They are a high vitamin C source, providing 226% of the RDI. They also provide 7% RDI for folate and 10% for vitamin B6. 

The USDA notes that they contain calories, carbs, protein and no fat, providing 27% RDI for vitamin C, 64% for vitamin A, and 12% for potassium. 

<strong><em>Note: All these fruits also contain fiber between 2 to 3 grams. Before consuming any stone fruit, please consult your doctor to ensure you are not allergic to any of them and to better understand how can it help you.</em></strong>

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We have always bee advised to go with the flow and when it comes to diet, the flow means to opt for seasonal fruits. Now that summers are here too in the US, it is the season for stone fruits. The markets will be flooded with stone fruits, and they are of course worth indulging in. More than the taste, it also has health benefits. What are those?Stone Fruit - What Are Those?As per the University of Florida's Horticultural Sciences Department, stone fruits are fruits with edible flesh on the outside and a stone, which is also known as the pit, which protects its seed from the inside. These fruits are called drupes and they include peaches, nectarines, cherries, plums, and apricots. As per a 2024 report from the US Department of Agriculture (USDA), the demand for these fruits have been on the rise globally and in the US. What Are The Health Benefits?CherriesAs per the US Department of Agriculture, cherries have a high calorie count. In one cup of cherries, around 154 grams, 97 of it makes up for calories. It has 25 grams carbs, 2 grams protein and no fat. It is also a good source of vitamin C, copper, magnesium, manganese, and vitamin B6 and potassium. It is also rich in antioxidants which helps in protecting your cells from damage caused by free radicals and also reduces inflammatory processes that can put your body at risk of chronic disease. Peaches As per a 2014 study published in journal PLOS One, titled Archaeological Evidence for Peach Cultivation and Domestication in China, peaches have been around the world from as far back as 6,000 BC.The USDA notes that they are low in calorie, contains carbs, protein, no fat, and also has 19% of vitamin C from recommended daily intake (RDI), 11% RDI of vitamin A, and 10% RDI of potassium. Research, including a 2018 study published in journal Nutrients, titled Dietary Carotenoid Intakes and Prostate Cancer Risk, a 2015 study published in journal Food & Nutrition Research, titled Carotenoids: Potential allies of cardiovascular health? and a 2014 study titled Dietary intake of carotenoids and risk of type 2 diabetes, provide that peach in fact can protect against heart disease, type 2 diabetes, and certain cancers, including the prostate cancer. PlumsThe USDA notes that plums have calories, carbs, protein but no fat. It provides 20% RDI of vitamin C, 10% RDI of vitamin A, and 10% RDI of vitamin K. They are also high in anti-inflammatory antioxidants, including phenolic compounds, which protect your cells from being damaged by the free radicals. LycheeThe USDA notes that they are rich in calories, contain carbs, protein, and a bit of fat. They are a high vitamin C source, providing 226% of the RDI. They also provide 7% RDI for folate and 10% for vitamin B6. ApricotsThe USDA notes that they contain calories, carbs, protein and no fat, providing 27% RDI for vitamin C, 64% for vitamin A, and 12% for potassium. Note: All these fruits also contain fiber between 2 to 3 grams. Before consuming any stone fruit, please consult your doctor to ensure you are not allergic to any of them and to better understand how can it help you.

Can low calorie diet impact

memory issues in dementia & parkinson’s patients linked to natural mouth & gut bacteria

A new study published in <em>BMJ <span rel="noindex">Nutrition</span> Prevention &amp; Health</em> has found that low-calorie or restrictive diets may be associated with a higher risk of depressive symptoms, particularly in men and people who are overweight or obese. The findings challenge previous research and highlight the potential <span>mental health</span> costs of calorie-cutting diets, especially when followed without proper nutritional guidance.

<h4>Healthy vs. Unhealthy Diets: What We Know</h4>

Traditionally, diets rich in whole foods—such as fruits, vegetables, whole grains, nuts, lean proteins, and fish—are linked to lower risks of depression. On the other hand, diets high in ultra-processed foods, refined sugars, saturated fats, and processed meats are associated with a greater risk of mental health issues. However, not all diets fit neatly into these categories, and many people follow restrictive eating plans for various health reasons. This new study set out to explore whether these restrictive diets themselves may be linked to depressive symptoms.

<h4>The Study: Diet Patterns and Depression Scores</h4>

Researchers analyzed data from 28,525 adults who participated in the US National Health and Nutrition Examination Survey (NHANES) between 2007 and 2018. Participants also completed the PHQ-9 questionnaire, a standard tool used to assess the severity of depressive symptoms.

About 8% of participants reported depressive symptoms. Diet types were grouped into four categories:

<ul><li>Calorie-restrictive diets</li><li>Nutrient-restrictive diets (low in fat, sugar, salt, fibre, or carbs)</li><li>Established diets (such as diabetic diets)</li><li>No specific diet</li></ul>

The majority—87%—were not following any specific diet. Only 8% reported being on a calorie-restrictive diet, and even fewer followed nutrient-restrictive (3%) or established (2%) dietary plans.

<h4>Key Findings: Dieting and Depressive Symptoms</h4>

The results showed that people on calorie-restrictive diets had slightly higher PHQ-9 depression scores than those not on a diet. The differences were more significant among overweight individuals and men.

Overweight individuals following calorie-restrictive diets had PHQ-9 scores 0.46 points higher.

Nutrient-restrictive diets led to a 0.61-point increase in depressive scores in the same group.

Men on nutrient-restrictive diets had higher cognitive-affective symptoms (thoughts and feelings linked to depression) compared to women.

All three diet types were associated with higher somatic symptoms (physical symptoms linked to emotional distress) in men.

<h4>Possible Explanations and Limitations</h4>

Researchers noted that participants might have inaccurately reported or classified their diets. Unlike clinical trials, real-life calorie-restricted diets often lack adequate nutrients, leading to deficiencies that could affect mental health.

The researchers suggest that poor nutrient intake, weight cycling, and physiological stress might contribute to the link between dieting and depression. They also highlight the role of nutrients like omega-3 fatty acids and vitamin B12 in supporting brain function—nutrients that may be lacking in restrictive diets.

While the effects seen in the study were modest, the findings add to growing concerns about the mental health impact of restrictive diets. Experts stress the need for well-designed studies that accurately assess diet and mental health links, particularly among vulnerable groups.

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A new study published in BMJ Nutrition Prevention & Health has found that low-calorie or restrictive diets may be associated with a higher risk of depressive symptoms, particularly in men and people who are overweight or obese. The findings challenge previous research and highlight the potential mental health costs of calorie-cutting diets, especially when followed without proper nutritional guidance.Healthy vs. Unhealthy Diets: What We KnowTraditionally, diets rich in whole foods—such as fruits, vegetables, whole grains, nuts, lean proteins, and fish—are linked to lower risks of depression. On the other hand, diets high in ultra-processed foods, refined sugars, saturated fats, and processed meats are associated with a greater risk of mental health issues. However, not all diets fit neatly into these categories, and many people follow restrictive eating plans for various health reasons. This new study set out to explore whether these restrictive diets themselves may be linked to depressive symptoms.The Study: Diet Patterns and Depression ScoresResearchers analyzed data from 28,525 adults who participated in the US National Health and Nutrition Examination Survey (NHANES) between 2007 and 2018. Participants also completed the PHQ-9 questionnaire, a standard tool used to assess the severity of depressive symptoms.About 8% of participants reported depressive symptoms. Diet types were grouped into four categories:Calorie-restrictive dietsNutrient-restrictive diets (low in fat, sugar, salt, fibre, or carbs)Established diets (such as diabetic diets)No specific dietThe majority—87%—were not following any specific diet. Only 8% reported being on a calorie-restrictive diet, and even fewer followed nutrient-restrictive (3%) or established (2%) dietary plans.Key Findings: Dieting and Depressive SymptomsThe results showed that people on calorie-restrictive diets had slightly higher PHQ-9 depression scores than those not on a diet. The differences were more significant among overweight individuals and men.Overweight individuals following calorie-restrictive diets had PHQ-9 scores 0.46 points higher.Nutrient-restrictive diets led to a 0.61-point increase in depressive scores in the same group.Men on nutrient-restrictive diets had higher cognitive-affective symptoms (thoughts and feelings linked to depression) compared to women.All three diet types were associated with higher somatic symptoms (physical symptoms linked to emotional distress) in men.Possible Explanations and LimitationsResearchers noted that participants might have inaccurately reported or classified their diets. Unlike clinical trials, real-life calorie-restricted diets often lack adequate nutrients, leading to deficiencies that could affect mental health.The researchers suggest that poor nutrient intake, weight cycling, and physiological stress might contribute to the link between dieting and depression. They also highlight the role of nutrients like omega-3 fatty acids and vitamin B12 in supporting brain function—nutrients that may be lacking in restrictive diets.While the effects seen in the study were modest, the findings add to growing concerns about the mental health impact of restrictive diets. Experts stress the need for well-designed studies that accurately assess diet and mental health links, particularly among vulnerable groups.

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