2025 has just begun and we already have a best diet with us, well, the second-best. As per the US News & World Report's Best Diets ranking by examining 38 types of diets in 21 categories, the DASH diet or the Dietary Approaches to Stop Hypertension developed by Pennington Biomedical Research Center scientists, earns the second position.

The DASH diet is known as one of the most heart-healthy diets that is known for fighting blood pressure. As per Dr John Kirwan, Executive Director of Pennington Biomedical, "The DASH Diet was developed by some of our Pennington Biomedical pioneers, with Dr. George Bray, Dr. Donna Ryan and Dr. Catherine Champagne among the lead developers in the DASH Diet Collaborative Research Group. Thirty years after its development, the DASH Diet has stood the test of time and is a proven eating plan with numerous health benefits. Pennington Biomedical is proud of our history and role in the DASH Diet."

The DASH diet has not just made it to the top best diets overall, but it has also second the first rank for being the best heart-healthy diets and best diets for high blood pressure. It got a second position for best diets for high cholesterol, prediabetes, healthy eating, and gut health. It secured third position for best diabetes diets and best diets to follow. Lastly, it secured fourth position for best diets for mental health, menopause, arthritis, and brain health.

What is DASH?

The DASH diet was created after researchers noticed that high blood pressure was much less common in those who followed a plant based diets, vegans and vegetarians. This is why DASH diet mostly consists of fruits and vegetables. In terms of lean protein it includes chicken and fish. The diet is low in red meat, salt, added sugars and fat.

ALSO READ: The Best Diet To Opt For In 2025

As per the 2023 study by Hima J Challa, et.al., published in the National Library of Medicine's National Center for Biotechnology Information, scientists believe that the main reason people with high blood pressure benefit from this diet is because it reduces salt intakes. Which means you cannot have no more than 3/4 teaspoon (tsp), which is around 1,500 milligrams (mg) of sodium per day.

What are the benefits of this diet?

Different studies published on the National Heart, Lung and Blood Institute in a review from December 2021, titled The Science Behind the DASH Eating Plan, mentions that DASH diet is effective in reducing blood pressure.

Another 2020 study titled A Calorie-Restricted DASH Diet Reduces Body Fat and Maintains Muscle Strength in Obese Older Adults, states that following DASH has helped older adults over 65 with obesity reduce body fat.

Furthermore, a 2019 review published in the Journal of American Nutrition by Mohammad Ali Mohsenpour, et.al., also found that people who followed the DASH diet had a lower risk of cancer. These cancers including breast, hepatic, endometrial, and lung cancer.

A different 2019 study titled Association between the DASH diet and metabolic syndrome components in Iranian adults found that it also reduces your risk of metabolic syndrome by 50%. The diet also finds links to lowering the chance of diabetes as found in the 2023 study by Thomas M Campbell, et.al..

Among the last of the many more benefits, a 2019 study by Laura Chiavaroli, et.al., found that following DASH can be linked to lower chance of developing heart diseases.

What can you eat in DASH?

• More fruits and vegetables
• More whole grains, less refined grains
• Fat-free or low fat dairy products
• Lean protein
• Vegetable oil for cooking
• Limit intake of sugar, soda, candy
• Limit intake of saturated fats like fatty meats, processed foods, full-fat dairy, and oils like coconut and palm oil

Danica McKellar, American actress said she was embarrassed to admit that she liked tasting her placenta. While she did not go into childbirth thinking she was going to taste her placenta, she says she is glad she did so.

She said this while explaining her surprising postpartum culinary experience in a conversation with Bobby Bones on The BobbyCast.

"My doula said, do you want to taste the placenta? I'd just given birth. And I'm like, sure. I mean, you're not even, you're not in your right mind. She gave me a piece of it. Bobby, it was like the best filet mignon that I have ever tasted. But more," she said.

She continued that she was embarrassed about how much she loved it. "It was bizarre. I thought, what is this, some sort of weird satanic...Am I a cannibal?"

She is now mom to 15-year-old son Draco Verta, who she shares with her ex-husband and composer Mike Verta.

Why Do People Eat Placenta?

A 2014 BBC report notes that placenta sustains life in the womb and leaves the mother once it has served its purposes after the childbirth. The nutrients that have passed from mother to fetus over the months of pregnancy are still packed inside the placenta and should not be wasted. Instead, the raw placenta, many believe, could provide what the mother needs to recover from childbirth and begins breastfeeding.

Some women, as the BBC report notes, are also choosing to drink the placenta in a fruit smoothie within hours of giving birth. While others keep it cool and send it off to be dried and made into capsules, or ripping chunk of it and placing it by their gums.

As per Mayo Clinic, some people believe that eating placenta can help them recover from postpartum depression. However, the US Centers for Disease Control and Prevention issued a warning against taking placenta capsules. The warning was based on the case in which newborn developed an infection called group B streptococcus after the mother took placenta capsules.

The mother was thought to be infected with group B strep bacteria that came from the placenta because the capsules tested positive for the bacteria. Then the infection spread to the infant. Group B strep can cause serious illness in newborns. That may include a severe infection called sepsis. Group B strep also can lead to meningitis. Meningitis is an infection that affects the lining of the brain and spinal cord.

This infection happens when one processes their placenta and it could expose the placenta to bacteria or viruses.

Placenta And What It Holds

The placenta contain several hormones, including oxytocin, estrogen, progesterone, and relaxin. It is also rich in protein, amino acids, and minerals. However, the claims of people saying that it is healthy and should be consumed after delivering a child to avoid postpartum depression have not been fully tested. There are however cases where animals other than humans eat placenta after birth as it could reduce there labor pain. However, the same has not been proven in humans.

Early childhood is a crucial stage for emotional and behavioural development and can shape long-term mental and physical well-being.

During this period, children may display internalising symptoms such as anxiety and withdrawal, or externalising behaviours like aggression and hyperactivity—patterns that can indicate a higher risk of later mental health problems.

And a new JAMA study suggests that diets high in ultra-processed foods (UPFs) in early childhood may be linked to later behavioral challenges.

Over the span of seven years, Canadian researchers analyzed 2.077 children using a food frequency questionnaire (FFQ) comprising 112 items to assess dietary intake at three years of age, categorizing foods according to the NOVA classification system.

Then, they evaluated behavioral and emotional outcomes at five years using the Child Behavior Checklist (CBCL) T-score scales based on caregiver responses, which represent standardized behavioral and emotional symptom scores rather than clinical diagnoses.

The study discovered that higher UPF intake at the age of three was associated with adverse behavioral and emotional symptoms at the age of five.

Notably, the scientists found that at the age of three, UPFs made up about 45.5 percent of children’s daily energy intake on average. By age five, average behaviour scores were 44.6 for internalising problems, 39.6 for externalising problems, and 41.2 overall.

Additionally, they noted that every 10 percent increase in energy from UPFs was linked to slightly higher behaviour problem scores across all categories. In contrast, replacing 10 percent of energy gained from UPFs with minimally processed foods (MPF) was linked to lower internalising, externalising and overall behaviour problem scores.

Although the effects were modest, the findings highlight that early dietary patterns may influence child development, reinforcing the importance of policies promoting healthier, minimally processed diets.

What Are UPFs?

Unlike minimally processed foods such as fruits or vegetables, UPFs are typically designed for longer shelf life, convenience and enhanced taste appeal.

Several studies have linked high UPF consumption to obesity, metabolic disorders and cardiovascular disease. One recent study even suggested that eliminating UPFs could significantly accelerate weight loss, while others have connected them to a higher risk of chronic illness.

How To Recognize Ultra-Processed Foods?

In spite of all this danger, UPFs own the shelves in supermarkets, camouflaged as health foods. Some telltale signs include:

Emulsifiers: Employed to mix ingredients together and produce creamy textures. Research indicates they can interfere with gut microbiota and the intestinal mucus barrier.

• Artificial sweeteners: Contained in low-calorie beverages and foods, these substances can quietly affect appetite and gut microbiota.
• Modified starches: Digested speedily and containing low amounts of fiber, they cause peaks in blood glucose with minimal nutrition.
• Protein isolates: Typical of shakes and meat alternatives, these isolate protein from its native environment and indicate intensive processing.
• Stabilizers and gums: Added to enhance texture, these are unknown in home kitchens and lead to gastrointestinal distress.

How to Make Smarter Swaps To Make At The Grocery Store

Cutting UPF intake doesn't need a drastic lifestyle adjustment. Minimally processed, simple alternatives can offer the same convenience without toxic additives:

• Packed legumes and fish: Canned beans, chickpeas, lentils, and plain fish are healthy and shelf-stable.
• Frozen vegetables and fruits: Often as nutrient-dense as their fresh counterparts.
• Whole grains: Opt for plain brown rice or quinoa pouches in lieu of flavored instant packets.
• Additive-free sauces: Passata, tahini, pesto, and coconut milk present wholesome, ready-to-use meal bases.

Although UPFs are not going away from world diets anytime in the near future, knowledge and wise food choices can help counteract them. Making whole and minimally processed foods a priority is not merely a plan for improved health; it is a protection for ongoing reproductive and metabolic health.

Peanut butter may look like a simple pantry staple, but nutritionally it is surprisingly complex. Just one spoonful contains a mix of plant protein, unsaturated fats, fiber, vitamins, and minerals that play important roles in the body.

Research suggests these nutrients can influence processes such as energy metabolism, heart health, and appetite regulation. Nutrition specialists say that when consumed in moderation, peanut butter can be a nutrient-dense addition to a balanced diet with measurable health benefits.

Here’s what’s really going on in your body when eat a tablespoon of peanut butter:

A Steady Source of Energy

Peanut butter is a nutritional powerhouse that delivers steady energy. A two-tablespoon serving has about 190 calories, 7–8 grams of protein, and about 16 grams of fat - the majority of which is heart-healthy unsaturated fat.

These fats slow the rate of digestion, so glucose enters the bloodstream more gradually instead of spiking it immediately. Thus, they help prevent the blood sugar spikes and crashes that can lead to snacking, which is why peanut butter is so commonly suggested as a satiating snack.

In fact, a randomized crossover clinical trial published in the British Journal of Nutrition (2013) found that adding peanuts or peanut butter to a breakfast meal improved blood-glucose control and appetite responses later in the day among women at high risk of Type 2 diabetes.

In addition, the combination of protein, fiber, and fat helps promote feelings of fullness, which can prevent unneeded snacking throughout the day.

Supports Heart Health

In a large study published in the Journal of the American College of Cardiology (2017) , researchers analyzed data from more than 200,000 people in three major long-term cohort studies. They found that adults who ate nuts (including peanuts) two or more times a week had around 16 percent lower risk of cardiovascular disease compared with those who never ate nuts.

Another JAMA Internal Medicine (2015) review revealed that people who regularly ate peanuts and other nuts had lower overall mortality and lower rates of death from heart disease. The results indicate that peanuts or peanut butter can be part of a healthy diet that promotes heart health in the long term.

May Help Control Weight Gain

Nutrition experts have found that nuts are often linked to better appetite control and lower overall energy intake, even though the food is high in calories. In short, peanut butter can be a powerful appetite suppressant to help stop overeating.

Delivers Important Nutrients

Additionally, peanuts contain plant compounds, like polyphenols and resveratrol, which most nutrition scientists have explored for their possible anti-inflammatory and cardioprotective benefits.

Moderation Still Matters

One spoonful of peanut butter can sound trivial, but it packs a powerful nutrient punch for energy, heart health, and fullness. Supported by large population and nutrition studies, and consumed in moderation and in the context of an overall healthy diet, peanut butter can be a healthy part of the diet. In some cases excellent nutrition really can be just a spoonful.