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Aarushi Bhadury

This Pantry Staple Can Slash Your Risk Of Heart Disease And Diabetes

Adding Black Beans To Your Diet Could Help You Protect Your Heart Health And Blood Sugar

Beans are a great addition to your diet, available in multiple colours and sizes. While it may seem like they are just a side dish or an add on to your food, these small energy houses play a very big role in your palate. Some of the most popular kinds, which are used all over the world, are kidney beans, black beans, pinto beans, navy beans, and chickpeas. Not only are they high in protein, but are also packed with fibre. Native to Central and South America, black beans are not just versatile, but also inexpensive, according to the Cleveland Clinic.

You can thank the amazing fibre content in black beans for many of their benefits. Just one cup of these beans provides a whopping 15 grams of fibre, which is over half of what you need for the entire day but the goodness of black beans goes beyond just helping your digestion.

<h2><span rel="noindex">Components of Black Beans That Make Them Healthy</span></h2>

 According to the Plant Fibre in Foods journal, black beans have the highest amounts of soluble fiber. The soluble fibre they contain is fantastic for <span>preventing heart problems</span> by helping to lower your "bad" LDL cholesterol levels. This means less of that harmful cholesterol is circulating in your blood. Because black beans are so high in fibre, they also help to slow down the digestion process. This is great because it <span>prevents your blood sugar from spiking</span> too quickly after you eat a meal. 

<h2>Benefits Of <span rel="noindex">Adding Black Beans To Your Diet</span>?</h2>

 According to 2023 research publised in the Journal of Functional Foods, their dark black colour comes from special compounds called anthocyanins. These are powerful antioxidants, and black beans have more of them compared to lighter-colored beans. These phytochemicals offer extra help in managing your blood sugar and keeping your heart healthy.

Experts have found that the phytochemicals found in the skin of black beans can have a big impact on blood sugar. When they gave extracts from black bean peels to diabetic lab animals, it helped lower their blood sugar, reduced inflammation and stress, and improved how their bodies processed cholesterol and fats. The peel of the black bean also seems to support healthy bacteria in the gut, which plays an important role in our overall metabolic health.

<h2>How Does It Lower Your Risk of Diabetes?</h2>

 Eating more beans in general can help lower your chances of getting type 2 diabetes. While not all studies focus just on black beans, research has found that people who eat the most beans have a significantly lower risk of developing this condition. A lot of the power of black beans against diabetes seems to be in their outer skin.

If you really enjoy eating rice but want to avoid the big blood sugar spike that can sometimes happen, try adding black beans to your meal. According to the Nutrition <em>Journal</em>, when people with type 2 diabetes eat rice mixed with beans, their blood sugar doesn't rise as much compared to when they eat rice on its own. Among different types of beans, black beans and pinto beans seemed to be more effective at lowering blood sugar than red kidney beans.

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Beans are a great addition to your diet, available in multiple colours and sizes. While it may seem like they are just a side dish or an add on to your food, these small energy houses play a very big role in your palate. Some of the most popular kinds, which are used all over the world, are kidney beans, black beans, pinto beans, navy beans, and chickpeas. Not only are they high in protein, but are also packed with fibre. Native to Central and South America, black beans are not just versatile, but also inexpensive, according to the Cleveland Clinic. You can thank the amazing fibre content in black beans for many of their benefits. Just one cup of these beans provides a whopping 15 grams of fibre, which is over half of what you need for the entire day but the goodness of black beans goes beyond just helping your digestion.Components of Black Beans That Make Them Healthy According to the Plant Fibre in Foods journal, black beans have the highest amounts of soluble fiber. The soluble fibre they contain is fantastic for preventing heart problems by helping to lower your "bad" LDL cholesterol levels. This means less of that harmful cholesterol is circulating in your blood. Because black beans are so high in fibre, they also help to slow down the digestion process. This is great because it prevents your blood sugar from spiking too quickly after you eat a meal. Benefits Of Adding Black Beans To Your Diet? According to 2023 research publised in the Journal of Functional Foods, their dark black colour comes from special compounds called anthocyanins. These are powerful antioxidants, and black beans have more of them compared to lighter-colored beans. These phytochemicals offer extra help in managing your blood sugar and keeping your heart healthy. Experts have found that the phytochemicals found in the skin of black beans can have a big impact on blood sugar. When they gave extracts from black bean peels to diabetic lab animals, it helped lower their blood sugar, reduced inflammation and stress, and improved how their bodies processed cholesterol and fats. The peel of the black bean also seems to support healthy bacteria in the gut, which plays an important role in our overall metabolic health.How Does It Lower Your Risk of Diabetes? Eating more beans in general can help lower your chances of getting type 2 diabetes. While not all studies focus just on black beans, research has found that people who eat the most beans have a significantly lower risk of developing this condition. A lot of the power of black beans against diabetes seems to be in their outer skin. If you really enjoy eating rice but want to avoid the big blood sugar spike that can sometimes happen, try adding black beans to your meal. According to the Nutrition Journal, when people with type 2 diabetes eat rice mixed with beans, their blood sugar doesn't rise as much compared to when they eat rice on its own. Among different types of beans, black beans and pinto beans seemed to be more effective at lowering blood sugar than red kidney beans.

adding black beans to your diet could help you protect your heart health and blood sugar

Ishita Roy

Skittles removes titanium dioxide

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In America, a child cannot imagine growing up without having <span>Skittles</span>, it is the country's most iconic candy. In other news, it has been announced that it will no longer contain <span>titanium dioxide</span>, an ingredient that has faced criticism over potential health risks. 

The parent company Mars has confirmed after the rising public scrutiny of food additives and its ban in the European Union. It has announced it phased out titanium dioxide from US Skittles products at the end of 2024. 

However, the company did not mention if the reformulation affects Skittles that is being sold outside the US. As per the Mars spokesperson and reported by BBC, "All our products are safe to enjoy and meet the high standards and applicable regulations set by food safety authorities around the world.:

It is a white pigment which is used to make food appear brighter and more visually appealing. Most common of its used can be found in candies, baked goods, chewing gum, and cosmetics and paint. 

As per a 2011 study published in Radiology and Oncology, titanium dioxide is considered as an inert and safe material and has been used in many applications for decades. However, notes the study, with the development of nanotechnologies, its nanoparticles with numerous novel and useful properties are increasingly manufactured and used. Thus, increased human and environmental exposure can be expected, which puts its nanoparticles under toxicological scrutiny. 

The study also notes that based on experimental evidences from animal inhalation studies, nanoparticles are classified as "possible carcinogenic to humans" by the International Agency for Research on Cancer and as occupational carcinogen by the National Institute for Occupational Safety and Health. 

The Center for Science in the Public Interest, titanium dioxide can potentially accumulate in our bodies and is associated with health risks such as DNA damage and immune system toxicity. 

The European Union has banned its use in foods due to such safety concerns. 

A safety evaluation by the European Food Safety Authority (EFSA) found that evidence suggests that when humans ingest food-grade titanium dioxide, small particles of titanium dioxide can accumulate in human body over time and can cause genetic damage. This could also cause cancer and other health problems. 

The US Food and Drug Administration (FDA) say that titanium dioxide is safe to use in foods and personal care products, however, it provides strict guidelines on how much can be used in food. The limit is very small: no more than 1% of it can be used. 

<h4>What All Contains Titanium Dioxide?</h4>

<ul><li>Milk</li><li>Coffee creamer</li><li>Salad dressing</li><li>Candy and sweets </li><li>Chocolate</li><li>Chewing gum</li><li>Snacks</li><li>Sauces</li><li>Vitamin supplements</li></ul>

It is also found in sunscreen and other makeup products. The main use of titanium dioxide is as a barrier to keep the sun's ultraviolet (UV) rays from damaging your skin. It is also processed into much smaller particles than what goes into your food. Thus, in this form, it becomes transparent and absorbs UV light so it does not reach your skin. 

skittles

nutrition

titanium dioxide

skittles titanium dioxide

food and nutrition

diet and nutrition

diet & nutrition

In America, a child cannot imagine growing up without having Skittles, it is the country's most iconic candy. In other news, it has been announced that it will no longer contain titanium dioxide, an ingredient that has faced criticism over potential health risks. The parent company Mars has confirmed after the rising public scrutiny of food additives and its ban in the European Union. It has announced it phased out titanium dioxide from US Skittles products at the end of 2024. However, the company did not mention if the reformulation affects Skittles that is being sold outside the US. As per the Mars spokesperson and reported by BBC, "All our products are safe to enjoy and meet the high standards and applicable regulations set by food safety authorities around the world.:What Is Titanium Dioxide?It is a white pigment which is used to make food appear brighter and more visually appealing. Most common of its used can be found in candies, baked goods, chewing gum, and cosmetics and paint. As per a 2011 study published in Radiology and Oncology, titanium dioxide is considered as an inert and safe material and has been used in many applications for decades. However, notes the study, with the development of nanotechnologies, its nanoparticles with numerous novel and useful properties are increasingly manufactured and used. Thus, increased human and environmental exposure can be expected, which puts its nanoparticles under toxicological scrutiny. The study also notes that based on experimental evidences from animal inhalation studies, nanoparticles are classified as "possible carcinogenic to humans" by the International Agency for Research on Cancer and as occupational carcinogen by the National Institute for Occupational Safety and Health. The Center for Science in the Public Interest, titanium dioxide can potentially accumulate in our bodies and is associated with health risks such as DNA damage and immune system toxicity. The European Union has banned its use in foods due to such safety concerns. A safety evaluation by the European Food Safety Authority (EFSA) found that evidence suggests that when humans ingest food-grade titanium dioxide, small particles of titanium dioxide can accumulate in human body over time and can cause genetic damage. This could also cause cancer and other health problems. What Does The FDA Say?The US Food and Drug Administration (FDA) say that titanium dioxide is safe to use in foods and personal care products, however, it provides strict guidelines on how much can be used in food. The limit is very small: no more than 1% of it can be used. What All Contains Titanium Dioxide?MilkCoffee creamerSalad dressingCandy and sweets ChocolateChewing gumSnacksSaucesVitamin supplementsIt is also found in sunscreen and other makeup products. The main use of titanium dioxide is as a barrier to keep the sun's ultraviolet (UV) rays from damaging your skin. It is also processed into much smaller particles than what goes into your food. Thus, in this form, it becomes transparent and absorbs UV light so it does not reach your skin. 

titanium dioxide is now removed from america's iconic candies skittles

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<span>Protein bars</span> have become a popular snack among health-conscious consumers, widely marketed as "high in <span>protein</span>" and nutrient-rich. They promise a quick, portable fix for those looking to boost their protein intake post-workout or throughout the day. But a recent study suggests that these bars may not be as beneficial as they appear—especially when it comes to digestion.

Researchers from the Hungarian University of Agriculture and Life Sciences in Budapest analysed more than 1,600 commercially available protein bars using public data from OpenFoodFacts.org. Their study, published in Scientific Reports (2024), sheds light on the actual nutritional value of these widely consumed products.

According to the findings, 81% of the protein bars met the European Union’s standard for being labelled "high in protein," meaning more than 20% of their calories came from protein. But the story changes when we consider how well the body can digest and absorb that protein.

To examine protein quality more closely, the scientists selected four representative bars featuring different protein sources: plant-based (pea and rice), animal-based (milk), and two mixed-source bars that combined milk, egg, collagen, and soy proteins. They used a lab method simulating human digestion to measure how well these proteins are broken down and absorbed.

<h2>Protien Bars Failed On Digestibility</h2>

The results were telling. Even bars made from typically high-quality proteins performed poorly in digestibility when tested as part of the full product. When these same proteins were tested in isolation—outside of the bar’s complete formula—they performed significantly better. This suggests that other ingredients within the bars, such as sugars, fats, and fibres, may interfere with the body’s ability to absorb essential amino acids efficiently.

The highest-performing bar, made purely from milk protein, still failed to meet the threshold for high protein quality as recommended by the Food and Agriculture Organisation (FAO). The study highlights a key issue: consumers may believe they are making healthy choices based on protein content alone, while in reality, they might not be getting the full nutritional benefit.

<h2><span rel="noindex">How Are Protein Bars Made</span>?</h2>

Typically, they start with a protein base—such as whey, casein, soy, or plant-based proteins—combined with binding agents like syrups or nut butters to hold the bar together. Sweeteners, fats, flavouring agents, and added fibre are also included to improve taste and texture. While these additions enhance palatability and shelf life, they can also compromise protein absorption, as the study suggests.

For those looking to optimise protein intake, natural alternatives may be more effective. Foods like Greek yogurt, lentils, eggs, paneer, milk, tofu, nuts, and seeds offer high-quality protein along with other essential nutrients, without the additives found in processed bars.

The findings call for more transparency in labelling and more rigorous nutritional standards for processed protein products. Experts recommend choosing whole food sources of protein whenever possible and being cautious about relying on bars as a primary source. After all, it's not just about how much protein is listed on the wrapper—but how well your body can actually use it.

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Protein bars have become a popular snack among health-conscious consumers, widely marketed as "high in protein" and nutrient-rich. They promise a quick, portable fix for those looking to boost their protein intake post-workout or throughout the day. But a recent study suggests that these bars may not be as beneficial as they appear—especially when it comes to digestion.Researchers from the Hungarian University of Agriculture and Life Sciences in Budapest analysed more than 1,600 commercially available protein bars using public data from OpenFoodFacts.org. Their study, published in Scientific Reports (2024), sheds light on the actual nutritional value of these widely consumed products.According to the findings, 81% of the protein bars met the European Union’s standard for being labelled "high in protein," meaning more than 20% of their calories came from protein. But the story changes when we consider how well the body can digest and absorb that protein.To examine protein quality more closely, the scientists selected four representative bars featuring different protein sources: plant-based (pea and rice), animal-based (milk), and two mixed-source bars that combined milk, egg, collagen, and soy proteins. They used a lab method simulating human digestion to measure how well these proteins are broken down and absorbed.Protien Bars Failed On DigestibilityThe results were telling. Even bars made from typically high-quality proteins performed poorly in digestibility when tested as part of the full product. When these same proteins were tested in isolation—outside of the bar’s complete formula—they performed significantly better. This suggests that other ingredients within the bars, such as sugars, fats, and fibres, may interfere with the body’s ability to absorb essential amino acids efficiently.The highest-performing bar, made purely from milk protein, still failed to meet the threshold for high protein quality as recommended by the Food and Agriculture Organisation (FAO). The study highlights a key issue: consumers may believe they are making healthy choices based on protein content alone, while in reality, they might not be getting the full nutritional benefit.How Are Protein Bars Made?Typically, they start with a protein base—such as whey, casein, soy, or plant-based proteins—combined with binding agents like syrups or nut butters to hold the bar together. Sweeteners, fats, flavouring agents, and added fibre are also included to improve taste and texture. While these additions enhance palatability and shelf life, they can also compromise protein absorption, as the study suggests.For those looking to optimise protein intake, natural alternatives may be more effective. Foods like Greek yogurt, lentils, eggs, paneer, milk, tofu, nuts, and seeds offer high-quality protein along with other essential nutrients, without the additives found in processed bars.The findings call for more transparency in labelling and more rigorous nutritional standards for processed protein products. Experts recommend choosing whole food sources of protein whenever possible and being cautious about relying on bars as a primary source. After all, it's not just about how much protein is listed on the wrapper—but how well your body can actually use it.ALSO READ: 80% Higher Chance Of Alzheimer’s In People Who Have HSV

protein bars are popular but not digestible, study claims

Whole Milk Vs Low Fat Milk: Which One Is The Healthier Pick?

(Credit-Canva)

This Low-Calorie Fruit Is The Best For Better Digestive Health

this low-calorie fruit is the best for better digestive health

Ayurveda

Ayurvedic Herbs Can Help You Lose Weight Naturally

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With the help of the internet and detailed product lists, one can make informed decisions about their health and well-being. Someone who is looking to lose weight can easily go for the low fat options like baked grain chips or fat-free yoghurt etc., while similarly a person who wished to follow a vegan diet can look at the ingredients of a product and avoid anything that may contain animal-extracts etc. 

For years we have had different kinds of milk available, suited for different needs. Low-fat, skimmed, whole milk, etc. Often people go for the low-fat option for their daily consumption, so that they can keep their fat intake low. It is also considered a healthier option; however studies have shown that belief may not be true.

Milk is undeniably one of the most naturally packed beverages with nutrients on the planet. This explains why it's such a common drink for kids in school and adults of all ages. It provides a wide range of essential vitamins and minerals that our bodies need. However even health guidelines suggest people have low-fat products. According to the Current Nutrition Report 2018, despite Americans following the recommendations and decreasing their dietary fat intake, there has been a rise in the rates of conditions like obesity, cardiovascular diseases etc. So does picking the low fat option really help?

<h2>Whole vs Low-Fat vs Skimmed: Which Is Better?</h2>

Whole milk is often called "regular milk" because its fat content hasn't been changed. Skim milk and 1% milk are made by taking some of the fat out of whole milk. The amount of fat is measured as a percentage of the total weight of the milk. Whole milk has about 3.25% fat, low-fat milk has 1% fat, and skim milk has less than 0.5% fat.

The original concern about saturated fat was that it raises "bad" (LDL) cholesterol, which then causes heart disease. However, the relationship between saturated fat and cholesterol is more complicated than that. 

While saturated fat can increase LDL cholesterol, it also increases "good" (HDL) cholesterol, which can actually help protect against heart disease. A research done by Journal of Heart Association 2021 showed that the total amount of different fats might not be as important as where those fats come from. These findings need more research to be sure, but they suggest that when we think about healthy eating, we should pay attention to the specific foods we eat, not just the types of fats they contain. It seems the whole package of the food matters.

<h2>Why Should We Stop Avoiding Drinking Whole Milk?</h2>

Lots of people skip whole milk thinking the extra fat and calories will make them gain weight. But some studies suggest that eating dairy with more fat might actually help you keep a healthy weight. Some studies have linked eating more full-fat dairy to a lower chance of gaining weight over time. And other studies didn't find any link between dairy fat and getting heavier or getting heart problems or diabetes. Interestingly, when they looked just at whole milk, they often found that people who drank it had a healthier weight. 

Harvard Health Publishing suggests finding a balance by eating a mix of low-fat and full-fat dairy. For example, you could have a glass of 1% or skim milk and some full-fat yogurt.

Instead of just worrying about one thing like saturated fat, it's better to focus on eating a healthy diet overall. Often, when people have health problems related to food, it's not just because they chose whole milk instead of skim. It's often because the cheese they ate was on a burger or pizza.

whole milk vs low fat milk

milk health benefits

lactose intolerance

skimmed milk

dairy products

With the help of the internet and detailed product lists, one can make informed decisions about their health and well-being. Someone who is looking to lose weight can easily go for the low fat options like baked grain chips or fat-free yoghurt etc., while similarly a person who wished to follow a vegan diet can look at the ingredients of a product and avoid anything that may contain animal-extracts etc. For years we have had different kinds of milk available, suited for different needs. Low-fat, skimmed, whole milk, etc. Often people go for the low-fat option for their daily consumption, so that they can keep their fat intake low. It is also considered a healthier option; however studies have shown that belief may not be true.Milk is undeniably one of the most naturally packed beverages with nutrients on the planet. This explains why it's such a common drink for kids in school and adults of all ages. It provides a wide range of essential vitamins and minerals that our bodies need. However even health guidelines suggest people have low-fat products. According to the Current Nutrition Report 2018, despite Americans following the recommendations and decreasing their dietary fat intake, there has been a rise in the rates of conditions like obesity, cardiovascular diseases etc. So does picking the low fat option really help?Whole vs Low-Fat vs Skimmed: Which Is Better?Whole milk is often called "regular milk" because its fat content hasn't been changed. Skim milk and 1% milk are made by taking some of the fat out of whole milk. The amount of fat is measured as a percentage of the total weight of the milk. Whole milk has about 3.25% fat, low-fat milk has 1% fat, and skim milk has less than 0.5% fat.The original concern about saturated fat was that it raises "bad" (LDL) cholesterol, which then causes heart disease. However, the relationship between saturated fat and cholesterol is more complicated than that. While saturated fat can increase LDL cholesterol, it also increases "good" (HDL) cholesterol, which can actually help protect against heart disease. A research done by Journal of Heart Association 2021 showed that the total amount of different fats might not be as important as where those fats come from. These findings need more research to be sure, but they suggest that when we think about healthy eating, we should pay attention to the specific foods we eat, not just the types of fats they contain. It seems the whole package of the food matters.Why Should We Stop Avoiding Drinking Whole Milk?Lots of people skip whole milk thinking the extra fat and calories will make them gain weight. But some studies suggest that eating dairy with more fat might actually help you keep a healthy weight. Some studies have linked eating more full-fat dairy to a lower chance of gaining weight over time. And other studies didn't find any link between dairy fat and getting heavier or getting heart problems or diabetes. Interestingly, when they looked just at whole milk, they often found that people who drank it had a healthier weight. Harvard Health Publishing suggests finding a balance by eating a mix of low-fat and full-fat dairy. For example, you could have a glass of 1% or skim milk and some full-fat yogurt.Instead of just worrying about one thing like saturated fat, it's better to focus on eating a healthy diet overall. Often, when people have health problems related to food, it's not just because they chose whole milk instead of skim. It's often because the cheese they ate was on a burger or pizza.Instead of just worrying about one thing like saturated fat, it's better to focus on eating a healthy diet overall. Often, when people have health problems related to food, it's not just because they chose whole milk instead of skim. It's often because the cheese they ate was on a burger or pizza. 

whole milk vs low fat milk: which one is the healthier pick

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This Pantry Staple Can Slash Your Risk Of Heart Disease And Diabetes

Quick Stories

Titanium Dioxide Is Now Removed From America's Iconic Candies Skittles

Protein Bars Are Popular But Not Digestible, Study Claims

Whole Milk Vs Low Fat Milk: Which One Is The Healthier Pick?

Health Conditions A-Z

Hailey Bieber Is Battling With Ovarian Cysts, All That You Need To Know About It

Titanium Dioxide Is Now Removed From America's Iconic Candies Skittles

Protein Bars Are Popular But Not Digestible, Study Claims