Health and Me

Tanya Dutt

Drinking 'Just' One Diet Soda A Day? You Are 38% Prone To Getting Type 2 Diabetes

If you’ve ever ditched regular soda for the diet version thinking you were making a smart health choice, a new study may have you reconsidering. According to research from Australia and the Netherlands, people who drank just one artificially sweetened beverage a day were found to have a 38% higher risk of developing type 2 diabetes.

That’s not a typo—38% and in a plot twist that’ll make sugar seem less sinister, this risk is actually higher than the 23% increased risk found among people who drank sugar-sweetened beverages.

Isn’t “zero sugar” supposed to mean “zero problem”? Not quite. Let’s unpack the science—and why public health experts are now urging people to rethink their relationship with artificially sweetened drinks.

What the Study Revealed: Artificial Sweeteners May Be Playing a Long Game with Your Metabolism

The study, recently published in Diabetes &amp; Metabolism, analyzed over 36,000 Australians aged 40 to 69. Researchers tracked their health and dietary habits—including beverage choices—for nearly 14 years as part of the long-running Melbourne Collaborative Cohort Study (Health 2020).

Participants who reported drinking one or more diet sodas daily showed a significantly higher risk of developing type 2 diabetes compared to those who rarely or never consumed such drinks but here’s what really caught scientists’ attention:

Even after adjusting for body weight, the diabetes risk associated with artificial sweeteners remained stubbornly high. This means it wasn’t just about being overweight or obese. Something else—something more subtle—was likely happening on a biological level.

<h2>Isn’t Diet Soda Supposed to Help Prevent Diabetes?</h2>

That was the idea, artificial sweeteners—like aspartame, saccharin, and sucralose—were designed as sugar substitutes to help people control their calorie intake and blood sugar levels. They’re found in everything from “diet” sodas to “sugar-free” yogurts, energy drinks, and chewing gum.

Professor Barbora de Courten, one of the study’s lead researchers, put it bluntly:

“Artificial sweeteners are often recommended to people at risk of diabetes as a healthier alternative, but our results suggest they may pose their own health risks.”

So what could be causing this? Scientists aren’t entirely sure yet, but a few mechanisms are under investigation.

<h2>Why Your Body’s Metabolic Control Center Might Be Getting Confused?</h2>

One theory is that artificial sweeteners interfere with gut bacteria, which play a major role in digestion, metabolism, and insulin sensitivity. By altering the microbiome, sweeteners may be causing glucose intolerance—even in people who aren’t gaining weight.

There’s also research suggesting that certain sweeteners, like aspartame, might trigger an insulin response similar to sugar, essentially confusing the body’s hormonal signals. It’s as if your system is preparing to process real sugar and gets caught off guard when nothing arrives.

This mismatch may contribute to insulin resistance, the key feature of type 2 diabetes.

Now, before you dump every diet drink in your fridge, it’s important to note that the study doesn’t prove causation. Researchers didn’t find that diet soda causes diabetes, but rather that a strong and consistent association exists. Other lifestyle factors—diet, exercise, genetics—could also be contributing.

Still, the fact that the association held even after controlling for body weight and other variables gives weight to the concern. And this isn’t the first time artificial sweeteners have come under scrutiny.

Previous studies in Europe and North America have flagged potential links between sweeteners and heart disease, stroke, brain function issues, and now, type 2 diabetes.

Over 500 million people worldwide are currently living with type 2 diabetes. In Australia alone, 1.3 million people have been diagnosed—and the number is rising. It’s no longer just a “middle-aged issue.” More young adults and even teens are developing the condition.

Type 2 diabetes is a chronic condition in which the body either becomes resistant to insulin or doesn’t produce enough of it. The result? Blood sugar levels rise and stay high over time, eventually damaging organs like the heart, kidneys, and eyes.

According to Diabetes Australia, unmanaged diabetes can lead to kidney failure, vision loss, nerve damage, and increased risk of heart attack or stroke.

Here’s the hard truth: there are no shortcuts when it comes to health. Artificial sweeteners may be calorie-free, but they aren’t consequence-free.

Mr. Hussen Kabthymer, a co-author of the study, said, “Drinking one or more of these beverages each day – whether sweetened with sugar or artificial substitutes – was linked to a significantly higher chance of developing type 2 diabetes.”

In other words, just because it says “zero sugar” doesn’t mean it’s harmless. Many of these drinks are aggressively marketed as healthy alternatives. Their packaging screams “light,” “smart,” or “clean”—when in fact, they may be doing quiet damage over years.

The unsung hero in this story? Plain water. Hydrating, calorie-free, and definitely not known to spike insulin or confuse your gut bacteria. If plain water feels too boring, try:

<ul><li>Sparkling water with a squeeze of lemon or orange</li><li>Unsweetened herbal teas</li><li>Infused water with slices of cucumber, mint, or berries</li></ul>

Just make sure what you’re sipping isn’t hiding artificial sweeteners under names like acesulfame potassium, sucralose, erythritol, or stevia extract.

The study may not spell the end of artificial sweeteners, but it certainly calls for a reexamination of their role in public health guidelines. Public health policy has long promoted these products as a better option for people managing weight or blood sugar. But as more evidence emerges, that message may need an update especially for populations already vulnerable to metabolic disorders.

Until then, if you're reaching for a daily diet soda thinking you're playing it safe, you may want to reconsider. Your pancreas and your future self might thank you.

Health Conditions A-Z

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diet & nutrition

diet soda diabetes risk

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type 2 diabetes causes

zero sugar soda dangers

aspartame insulin response

gut microbiome and sweeteners

diabetes prevention tips

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If you’ve ever ditched regular soda for the diet version thinking you were making a smart health choice, a new study may have you reconsidering. According to research from Australia and the Netherlands, people who drank just one artificially sweetened beverage a day were found to have a 38% higher risk of developing type 2 diabetes.That’s not a typo—38% and in a plot twist that’ll make sugar seem less sinister, this risk is actually higher than the 23% increased risk found among people who drank sugar-sweetened beverages.Isn’t “zero sugar” supposed to mean “zero problem”? Not quite. Let’s unpack the science—and why public health experts are now urging people to rethink their relationship with artificially sweetened drinks.What the Study Revealed: Artificial Sweeteners May Be Playing a Long Game with Your MetabolismThe study, recently published in Diabetes & Metabolism, analyzed over 36,000 Australians aged 40 to 69. Researchers tracked their health and dietary habits—including beverage choices—for nearly 14 years as part of the long-running Melbourne Collaborative Cohort Study (Health 2020).Participants who reported drinking one or more diet sodas daily showed a significantly higher risk of developing type 2 diabetes compared to those who rarely or never consumed such drinks but here’s what really caught scientists’ attention:Even after adjusting for body weight, the diabetes risk associated with artificial sweeteners remained stubbornly high. This means it wasn’t just about being overweight or obese. Something else—something more subtle—was likely happening on a biological level.Isn’t Diet Soda Supposed to Help Prevent Diabetes?That was the idea, artificial sweeteners—like aspartame, saccharin, and sucralose—were designed as sugar substitutes to help people control their calorie intake and blood sugar levels. They’re found in everything from “diet” sodas to “sugar-free” yogurts, energy drinks, and chewing gum.Professor Barbora de Courten, one of the study’s lead researchers, put it bluntly:“Artificial sweeteners are often recommended to people at risk of diabetes as a healthier alternative, but our results suggest they may pose their own health risks.”So what could be causing this? Scientists aren’t entirely sure yet, but a few mechanisms are under investigation.Why Your Body’s Metabolic Control Center Might Be Getting Confused?One theory is that artificial sweeteners interfere with gut bacteria, which play a major role in digestion, metabolism, and insulin sensitivity. By altering the microbiome, sweeteners may be causing glucose intolerance—even in people who aren’t gaining weight.There’s also research suggesting that certain sweeteners, like aspartame, might trigger an insulin response similar to sugar, essentially confusing the body’s hormonal signals. It’s as if your system is preparing to process real sugar and gets caught off guard when nothing arrives.This mismatch may contribute to insulin resistance, the key feature of type 2 diabetes.Now, before you dump every diet drink in your fridge, it’s important to note that the study doesn’t prove causation. Researchers didn’t find that diet soda causes diabetes, but rather that a strong and consistent association exists. Other lifestyle factors—diet, exercise, genetics—could also be contributing.Still, the fact that the association held even after controlling for body weight and other variables gives weight to the concern. And this isn’t the first time artificial sweeteners have come under scrutiny.Previous studies in Europe and North America have flagged potential links between sweeteners and heart disease, stroke, brain function issues, and now, type 2 diabetes.What is Type 2 Diabetes?Over 500 million people worldwide are currently living with type 2 diabetes. In Australia alone, 1.3 million people have been diagnosed—and the number is rising. It’s no longer just a “middle-aged issue.” More young adults and even teens are developing the condition.Type 2 diabetes is a chronic condition in which the body either becomes resistant to insulin or doesn’t produce enough of it. The result? Blood sugar levels rise and stay high over time, eventually damaging organs like the heart, kidneys, and eyes.According to Diabetes Australia, unmanaged diabetes can lead to kidney failure, vision loss, nerve damage, and increased risk of heart attack or stroke.Should You Give Up Diet Drinks?Here’s the hard truth: there are no shortcuts when it comes to health. Artificial sweeteners may be calorie-free, but they aren’t consequence-free.Mr. Hussen Kabthymer, a co-author of the study, said, “Drinking one or more of these beverages each day – whether sweetened with sugar or artificial substitutes – was linked to a significantly higher chance of developing type 2 diabetes.”In other words, just because it says “zero sugar” doesn’t mean it’s harmless. Many of these drinks are aggressively marketed as healthy alternatives. Their packaging screams “light,” “smart,” or “clean”—when in fact, they may be doing quiet damage over years.What Should You Drink Instead?The unsung hero in this story? Plain water. Hydrating, calorie-free, and definitely not known to spike insulin or confuse your gut bacteria. If plain water feels too boring, try:Sparkling water with a squeeze of lemon or orangeUnsweetened herbal teasInfused water with slices of cucumber, mint, or berriesJust make sure what you’re sipping isn’t hiding artificial sweeteners under names like acesulfame potassium, sucralose, erythritol, or stevia extract.The study may not spell the end of artificial sweeteners, but it certainly calls for a reexamination of their role in public health guidelines. Public health policy has long promoted these products as a better option for people managing weight or blood sugar. But as more evidence emerges, that message may need an update especially for populations already vulnerable to metabolic disorders.Until then, if you're reaching for a daily diet soda thinking you're playing it safe, you may want to reconsider. Your pancreas and your future self might thank you.

drinking 'just' one diet soda a day? you are 38% prone to getting type 2 diabetes

Ishita Roy

Vitamin B6 In Your Favorite Energy Drink Is Making You Jitter

Matcha Might Not Be 'The Best Match' For Your Health Due To This One Lesser-Known Side Effect

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Food Myth Debunked - Eating Sugar Doesn't Make You Crave It More

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<span>Vitamin B6</span>, commonly found in foods like bananas, chickpeas, and poultry, is essential for brain development, immune function, and metabolism. However, increasingly, doctors are seeing a disturbing trend: more Australians are unknowingly suffering nerve damage, migraines, and other serious symptoms after regularly consuming high doses of synthetic vitamin B6, often through energy drinks, multivitamins, and protein powders.

Energy drinks like Red Bull, Monster, Mother, and BSC Energy are under scrutiny for containing significantly more B6 than what’s recommended in a healthy diet. 

A standard 250ml can of Red Bull contains 5mg of B6, nearly four times the recommended daily intake of 1.3–1.7mg for adults. BSC Energy's 500ml can goes even further with 10mg of B6, the legal upper limit set by Food Standards Australia New Zealand (FSANZ).

And while a single can won’t push most people into dangerous territory, doctors warn it's the accumulation that matters.

<h4>“It’s Not Just One Product”</h4>

“There’s no good reason why energy drinks need to have six times the recommended daily intake of B6 in them,” says Alexandra Jones from the George Institute for Global Health, as reported in ABC News. She points out that people often consume these drinks alongside other B6 sources, like breakfast cereals, magnesium tablets, multivitamins, and fortified protein powders, increasing their total intake exponentially.

Pathology labs have reported over 2,700 probable cases of B6 toxicity in Australia just this year, with most cases linked to stacked consumption of various B6-containing products.

Dr Terri-Lynne South, a GP and dietitian, as reported by ABC News, believes these numbers are just the tip of the iceberg. “If an <span>energy drink</span> were sold as a vitamin supplement with 10mg of B6, it would require a warning label,” she points out. Yet many energy drinks bypass this by marketing themselves as beverages, not therapeutic goods.

<h4>Case Study: Blackmores and the Warning Signs Ignored</h4>

This isn’t the first time vitamin B6 has come under fire. In 2022, Australian supplement giant Blackmores faced mounting criticism, and now a class action investigation, over several of its products allegedly containing dangerously high levels of B6. Health and Me had also previously <a href="https://www.healthandme.com/nutrition/over-the-counter-vitamin-b6-linked-to-nerve-damage-hundreds-join-class-action-in-australia-article-152315681" data-type="tilCustomLink">reported </a>on the same.

<strong>ALSO READ: <a href="https://www.healthandme.com/nutrition/over-the-counter-vitamin-b6-linked-to-nerve-damage-hundreds-join-class-action-in-australia-article-152315681" data-type="tilCustomLink">Over-the-Counter Vitamin B6 Linked To Nerve Damage: Hundreds Join Class Action In Australia</a></strong>

Penny Thompson, a 61-year-old from Wollongong, is one of hundreds who reported alarming symptoms, from numbness in the limbs to a paralyzed vocal cord, after prolonged supplement use. “I could not speak, I had to leave my teaching job. My feet felt like they were being stabbed,” she shared with The Sydney Morning Herald.

Despite halting her supplement intake, Penny's symptoms have persisted for years. Her case is now part of a growing legal investigation that may change how supplements and energy drinks are regulated across the country.

Peripheral neuropathy, damage to nerves outside the brain and spinal cord, is the most common result of B6 toxicity. Symptoms may include:

<ul><li>Burning or tingling in the hands and feet</li><li>Numbness and muscle weakness</li><li>Headaches and dizziness</li><li>Difficulty walking or balance issues</li><li>Gut pain or nausea</li></ul>

These symptoms often develop slowly and are misdiagnosed, delaying treatment and increasing long-term damage.

One man, known as Matthew, began drinking Berocca daily for an energy boost. He later developed extreme burning sensations and nerve pain. His blood tests revealed nearly three times the toxic threshold of B6. “I thought it was just vitamins… I never thought you could poison yourself with it,” he said.

<strong>READ MORE: <a href="https://www.healthandme.com/nutrition/can-vitamin-deficiency-cause-seizures-article-151048456" data-type="tilCustomLink">Can Vitamin B6 Deficiency Cause Seizures?</a></strong>

<h4>Are Energy Drinks the New Health Hazard?</h4>

With B6 levels in food and drinks going largely unchecked for cumulative risk, experts argue that regulators are lagging behind consumer trends.

The Therapeutic Goods Administration (TGA) recently recommended that supplements containing over 50mg of B6 be moved behind pharmacy counters. They’ve also suggested FSANZ re-evaluate the 10mg B6 limit in energy drinks, considering the cumulative exposure from various products.

Still, many in the medical field believe this isn’t enough.

Dr South believes clearer labelling, stronger warnings, and public education are key: “People are inadvertently overdosing… and now we’re starting to see the consequences.”

While energy drinks and supplements are often marketed as wellness products, promising more energy, better focus, or immune boosts, their health halo is cracking. The case of B6 toxicity reveals a darker reality: sometimes, more isn’t better.

For healthy individuals without a diagnosed deficiency, experts recommend getting B6 naturally from a balanced diet. Supplements, whether in pill or energy drink form, should be taken only under medical guidance.

Until then, that afternoon pick-me-up may not be as harmless as it seems.

vitamin b6 toxicity

vitamin b6 energy drinks

vitamin b6

b6 vitamin

nutrition

energy drink

health news australia

Vitamin B6, commonly found in foods like bananas, chickpeas, and poultry, is essential for brain development, immune function, and metabolism. However, increasingly, doctors are seeing a disturbing trend: more Australians are unknowingly suffering nerve damage, migraines, and other serious symptoms after regularly consuming high doses of synthetic vitamin B6, often through energy drinks, multivitamins, and protein powders.Energy drinks like Red Bull, Monster, Mother, and BSC Energy are under scrutiny for containing significantly more B6 than what’s recommended in a healthy diet. A standard 250ml can of Red Bull contains 5mg of B6, nearly four times the recommended daily intake of 1.3–1.7mg for adults. BSC Energy's 500ml can goes even further with 10mg of B6, the legal upper limit set by Food Standards Australia New Zealand (FSANZ).And while a single can won’t push most people into dangerous territory, doctors warn it's the accumulation that matters.“It’s Not Just One Product”“There’s no good reason why energy drinks need to have six times the recommended daily intake of B6 in them,” says Alexandra Jones from the George Institute for Global Health, as reported in ABC News. She points out that people often consume these drinks alongside other B6 sources, like breakfast cereals, magnesium tablets, multivitamins, and fortified protein powders, increasing their total intake exponentially.Pathology labs have reported over 2,700 probable cases of B6 toxicity in Australia just this year, with most cases linked to stacked consumption of various B6-containing products.Dr Terri-Lynne South, a GP and dietitian, as reported by ABC News, believes these numbers are just the tip of the iceberg. “If an energy drink were sold as a vitamin supplement with 10mg of B6, it would require a warning label,” she points out. Yet many energy drinks bypass this by marketing themselves as beverages, not therapeutic goods.Case Study: Blackmores and the Warning Signs IgnoredThis isn’t the first time vitamin B6 has come under fire. In 2022, Australian supplement giant Blackmores faced mounting criticism, and now a class action investigation, over several of its products allegedly containing dangerously high levels of B6. Health and Me had also previously reported on the same.ALSO READ: Over-the-Counter Vitamin B6 Linked To Nerve Damage: Hundreds Join Class Action In AustraliaPenny Thompson, a 61-year-old from Wollongong, is one of hundreds who reported alarming symptoms, from numbness in the limbs to a paralyzed vocal cord, after prolonged supplement use. “I could not speak, I had to leave my teaching job. My feet felt like they were being stabbed,” she shared with The Sydney Morning Herald.Despite halting her supplement intake, Penny's symptoms have persisted for years. Her case is now part of a growing legal investigation that may change how supplements and energy drinks are regulated across the country.What B6 Toxicity Looks LikePeripheral neuropathy, damage to nerves outside the brain and spinal cord, is the most common result of B6 toxicity. Symptoms may include:Burning or tingling in the hands and feetNumbness and muscle weaknessHeadaches and dizzinessDifficulty walking or balance issuesGut pain or nauseaThese symptoms often develop slowly and are misdiagnosed, delaying treatment and increasing long-term damage.One man, known as Matthew, began drinking Berocca daily for an energy boost. He later developed extreme burning sensations and nerve pain. His blood tests revealed nearly three times the toxic threshold of B6. “I thought it was just vitamins… I never thought you could poison yourself with it,” he said.READ MORE: Can Vitamin B6 Deficiency Cause Seizures?Are Energy Drinks the New Health Hazard?With B6 levels in food and drinks going largely unchecked for cumulative risk, experts argue that regulators are lagging behind consumer trends.The Therapeutic Goods Administration (TGA) recently recommended that supplements containing over 50mg of B6 be moved behind pharmacy counters. They’ve also suggested FSANZ re-evaluate the 10mg B6 limit in energy drinks, considering the cumulative exposure from various products.Still, many in the medical field believe this isn’t enough.Dr South believes clearer labelling, stronger warnings, and public education are key: “People are inadvertently overdosing… and now we’re starting to see the consequences.”Energy, at What Cost?While energy drinks and supplements are often marketed as wellness products, promising more energy, better focus, or immune boosts, their health halo is cracking. The case of B6 toxicity reveals a darker reality: sometimes, more isn’t better.For healthy individuals without a diagnosed deficiency, experts recommend getting B6 naturally from a balanced diet. Supplements, whether in pill or energy drink form, should be taken only under medical guidance.Until then, that afternoon pick-me-up may not be as harmless as it seems.

vitamin b6 in your favorite energy drink is making you jitter

Forget Calorie Counting: This Simple Food Swap Doubles Weight Loss, Says New Study

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Are Nuts Really Good For Your Heart?

are nuts really good for your heart?

Some ultra‑processed foods (UPFs)—like fruit-and-nut bars or plant‑based milks—look healthy on the surface. They often boast reduced sugar, salt, and fat, and meet nutritional guidelines. But a new study from University College London (Nature Medicine, August 2025) shows that even these “cleaned-up” UPFs don’t deliver the same weight-loss bang as home-cooked minimal foods. It suggests that how food is processed can be just as important as what’s in it.

Researchers designed a randomized crossover trial—often hard to pull off outside a lab. Fifty-five overweight participants were fed two eight-week diets in random order: one based on minimally processed foods (MPFs) like homemade cottage pie, oats, and fresh vegetables, and the other based on nutritionally matched UPFs—commercial ready meals, breakfast bars, and packaged wraps. Both diets followed the UK’s Eatwell Guide, ensuring fairness in nutrients. Participants ate freely—no calorie limits—and yet the results were clear:

<ul><li>On the MPF diet, participants lost an average of 2.06% of their body weight (equating to roughly a 290-calorie daily deficit)</li><li>On the UPF diet, weight loss averaged 1.05% (about a 120-calorie deficit)</li></ul>

That means the minimally processed group lost nearly twice as much weight, even without trying to eat less 

<h2>Hidden Benefits of Minimally Processed Foods</h2>

Weight loss is one thing—but what about where that weight comes from? Participants on the MPF diet showed reductions in fat mass and body water without losing muscle. Those on UPFs lost weight too—but less of it was fat. Plus, the minimally processed group reported significantly stronger control over food cravings, especially for savory foods, and improved resistance to their top food triggers.

Over a year, the researchers project men on the MPF diet could lose up to 13% of body weight, women 9%—compared to just 4–5% for UPFs.

The significance here isn’t just about weight loss. It’s proof that even nutritionally balanced UPFs—those that tick fat, salt, fiber, and sugar boxes—can perform worse than minimally processed options. Researchers and public health experts say this challenges the assumption that all foods meeting dietary guidelines are equal.

Many UPFs are designed to be hyper-palatable, soft, and calorie-dense—and that makes them easier to overeat. Even with health claims or reformulated recipes, the structure and processing level of food influence our intake and satisfaction.

<h2>How Minimal Processed Foods Have Maximum Impact On Weight Loss?</h2>

What counts as “minimally processed”? Think home-cooked meals made from whole ingredients—oats soaked in milk and fruit, grilled fish with steamed veggies, or overnight oats with spices. These foods often take longer to eat, are more satisfying, and allow the body to register fullness more effectively. By contrast, a ready-made chicken tikka wrap or packaged cottage pie may look similar on labels—but they don’t offer the same satiety or fat loss benefit.

Experts like Professor Chris van Tulleken emphasize the system-level impact: global food environments are saturated with cheap, processed options marketed aggressively. This study shows that focusing only on fats, salts, or nutrients isn’t enough. We must also consider processing level.

Policy suggestions include clearer labeling, taxes on highly processed foods, and caring subsidies or support for minimally processed meals—especially for low-income communities where UPFs are most common.

Yes—it’s possible to lose weight on a diet of ultra-processed meals that technically meet healthy-eating guidelines. But the double weight loss advantage of whole, minimally processed meals offers something extra—and it happens without dieting or calorie counting. Over time, this difference builds. Add better fat loss, reduced cravings, and real food that satisfies the senses—and you see why the takeaway is so clear: how food is made matters as much as what’s inside.

minimally processed food

weight loss study

ultra processed foods

healthy eating

nutrition science

obesity prevention

homemade meals

Some ultra‑processed foods (UPFs)—like fruit-and-nut bars or plant‑based milks—look healthy on the surface. They often boast reduced sugar, salt, and fat, and meet nutritional guidelines. But a new study from University College London (Nature Medicine, August 2025) shows that even these “cleaned-up” UPFs don’t deliver the same weight-loss bang as home-cooked minimal foods. It suggests that how food is processed can be just as important as what’s in it.Researchers designed a randomized crossover trial—often hard to pull off outside a lab. Fifty-five overweight participants were fed two eight-week diets in random order: one based on minimally processed foods (MPFs) like homemade cottage pie, oats, and fresh vegetables, and the other based on nutritionally matched UPFs—commercial ready meals, breakfast bars, and packaged wraps. Both diets followed the UK’s Eatwell Guide, ensuring fairness in nutrients. Participants ate freely—no calorie limits—and yet the results were clear:On the MPF diet, participants lost an average of 2.06% of their body weight (equating to roughly a 290-calorie daily deficit)On the UPF diet, weight loss averaged 1.05% (about a 120-calorie deficit)That means the minimally processed group lost nearly twice as much weight, even without trying to eat less Hidden Benefits of Minimally Processed FoodsWeight loss is one thing—but what about where that weight comes from? Participants on the MPF diet showed reductions in fat mass and body water without losing muscle. Those on UPFs lost weight too—but less of it was fat. Plus, the minimally processed group reported significantly stronger control over food cravings, especially for savory foods, and improved resistance to their top food triggers.Over a year, the researchers project men on the MPF diet could lose up to 13% of body weight, women 9%—compared to just 4–5% for UPFs.The significance here isn’t just about weight loss. It’s proof that even nutritionally balanced UPFs—those that tick fat, salt, fiber, and sugar boxes—can perform worse than minimally processed options. Researchers and public health experts say this challenges the assumption that all foods meeting dietary guidelines are equal.Many UPFs are designed to be hyper-palatable, soft, and calorie-dense—and that makes them easier to overeat. Even with health claims or reformulated recipes, the structure and processing level of food influence our intake and satisfaction.How Minimal Processed Foods Have Maximum Impact On Weight Loss?What counts as “minimally processed”? Think home-cooked meals made from whole ingredients—oats soaked in milk and fruit, grilled fish with steamed veggies, or overnight oats with spices. These foods often take longer to eat, are more satisfying, and allow the body to register fullness more effectively. By contrast, a ready-made chicken tikka wrap or packaged cottage pie may look similar on labels—but they don’t offer the same satiety or fat loss benefit.Experts like Professor Chris van Tulleken emphasize the system-level impact: global food environments are saturated with cheap, processed options marketed aggressively. This study shows that focusing only on fats, salts, or nutrients isn’t enough. We must also consider processing level.Policy suggestions include clearer labeling, taxes on highly processed foods, and caring subsidies or support for minimally processed meals—especially for low-income communities where UPFs are most common.Yes—it’s possible to lose weight on a diet of ultra-processed meals that technically meet healthy-eating guidelines. But the double weight loss advantage of whole, minimally processed meals offers something extra—and it happens without dieting or calorie counting. Over time, this difference builds. Add better fat loss, reduced cravings, and real food that satisfies the senses—and you see why the takeaway is so clear: how food is made matters as much as what’s inside.

quitting ultra- processed foods and while on diet can 2x your weight loss

We’ve all heard the "IT-DRINK" matcha is a superdrink. Celebrities endorse it, wellness influencers swear by it, and your local café likely features at least three matcha-based drinks on the menu. Touted as a powerhouse of antioxidants and a natural energy booster, matcha has earned a loyal following around the world. But here's something hardly anyone is discussing: matcha may be secretly acting against your health—especially if you're getting your iron from plant-based foods.".

Matcha originates from Camellia Sinensis, the same plant that gives us green and black tea. However, unlike its cousins, matcha is shade-grown before harvest and then stone-ground into a fine, jade-colored powder. This growing method boosts chlorophyll and antioxidant content, making it denser in nutrients and polyphenols.

Consuming matcha means ingesting the entire leaf in powdered form, which increases its antioxidant profile significantly. According to studies, matcha's polyphenols, especially catechins such as epigallocatechin gallate (EGCG), are strong antioxidants that suppress inflammation and inhibit oxidative stress. Research indicates that daily consumption can lower heart disease risk, improve brain function, and even boost metabolism.

It sounds like a nutritional dream—but this same high concentration of polyphenols may come with unintended effects.

<h2>What Are Matcha’s Hidden Drawbacks?</h2>

Here’s the kicker: the polyphenols that make matcha so nutritious can also interfere with iron absorption, particularly non-heme iron, which is the form found in plant-based foods like lentils, leafy greens, legumes, and tofu.

According to nutrition experts, matcha tea can affect iron absorption by binding the non-haem iron found in many plant foods. It contains catechins and tannins—both polyphenols—that bind to iron in the digestive tract, preventing it from being absorbed.

Iron that simply passes through your system, unused. Studies suggest that this interaction can reduce iron absorption by up to 50%, depending on individual biology, what food you’re eating, and the timing of consumption. For meat-eaters, this isn’t usually a big issue—haem iron, the kind found in meat and seafood, is not significantly impacted. But vegetarians, vegans, and those who already struggle with iron levels could be at risk.

<h2>Why Vegetarians Should Pay Extra Attention?</h2>

Iron deficiency is already one of the most common nutrient deficiencies globally, particularly in women, children, and those following plant-based diets. Symptoms like fatigue, weakness, dizziness, pale skin, and headaches are often brushed off as general tiredness—but may be signs of something deeper.

Consuming large amounts of matcha daily—especially alongside or right after plant-based meals—may worsen or even trigger iron deficiency over time.

If you’ve recently embraced matcha as part of a wellness routine but are also noticing changes in your energy or frequent fatigue, it might be time to take a closer look at your iron intake—and when you’re drinking that matcha latte.

Nutrition experts recommend leaving at least an hour or two between your matcha consumption and iron-rich food. In this way, the binding effect that polyphenols cause on iron can be lessened.

Pairing iron-rich foods with foods rich in vitamin C sources also has the ability to enhance iron intake and stabilize against the effects of polyphenols.

Still, if you’re someone with existing iron concerns, a personal or family history of anemia, or are pregnant, it's wise to discuss your matcha habits with a healthcare provider.

<h2>Who Should Be Cautious with Drinking Matcha?</h2>

Beyond iron absorption, there are other health considerations when it comes to matcha, particularly in certain groups.

<h2>When and How You Drink Matcha Counts?</h2>

You don’t have to give up matcha altogether. According to the EFSA (European Food Safety Authority) and data compiled from clinical studies, individuals with the following conditions should use caution:

Pregnancy and breastfeeding: Limited studies exist on high EGCG intake during pregnancy. Some countries cap daily EGCG consumption at 120 mg for pregnant women.Because matcha is a concentrated form, moderation and medical consultation are recommended.

Children: Few studies have assessed safety in children. EGCG consumption in children has been reported as 5–87 mg/day, but long-term effect is not known.

Older adults (65+): Although some clinical trials involved older subjects, stronger studies are required. There is also a possibility of drug interactions in this group.

Individuals with liver problems: More than 800 mg of EGCG per day has been associated with liver toxicity in certain instances. Individuals with a pre-existing liver condition should discuss its use with their doctor prior to ingesting matcha extracts.

Those with high blood pressure or esophageal cancer risk: Certain research has indicated that green tea may raise blood pressure or pose a risk of esophageal cancer when extremely hot.

Matcha is not the villain, it's still a nutrient-rich, antioxidant-filled drink with much to bring to the table. But as with most health fads, it's not a one-size-fits-all solution. Moderation, timing, and customization are necessary.

As a vegetarian, vegan, pregnant woman, or suffering from health conditions such as anemia, liver disease, or hypertension, your matcha behaviors might be in for a tweak. That doesn’t mean cutting it out—it means being intentional.

Speak to a healthcare provider, especially if you’re taking supplements or medications, and consider routine blood work to check iron levels if matcha is a regular part of your diet because in the world of wellness, even something as green and glowing as matcha can have a shadow side.

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We’ve all heard the "IT-DRINK" matcha is a superdrink. Celebrities endorse it, wellness influencers swear by it, and your local café likely features at least three matcha-based drinks on the menu. Touted as a powerhouse of antioxidants and a natural energy booster, matcha has earned a loyal following around the world. But here's something hardly anyone is discussing: matcha may be secretly acting against your health—especially if you're getting your iron from plant-based foods.".Matcha originates from Camellia Sinensis, the same plant that gives us green and black tea. However, unlike its cousins, matcha is shade-grown before harvest and then stone-ground into a fine, jade-colored powder. This growing method boosts chlorophyll and antioxidant content, making it denser in nutrients and polyphenols.Consuming matcha means ingesting the entire leaf in powdered form, which increases its antioxidant profile significantly. According to studies, matcha's polyphenols, especially catechins such as epigallocatechin gallate (EGCG), are strong antioxidants that suppress inflammation and inhibit oxidative stress. Research indicates that daily consumption can lower heart disease risk, improve brain function, and even boost metabolism.It sounds like a nutritional dream—but this same high concentration of polyphenols may come with unintended effects.What Are Matcha’s Hidden Drawbacks?Here’s the kicker: the polyphenols that make matcha so nutritious can also interfere with iron absorption, particularly non-heme iron, which is the form found in plant-based foods like lentils, leafy greens, legumes, and tofu.According to nutrition experts, matcha tea can affect iron absorption by binding the non-haem iron found in many plant foods. It contains catechins and tannins—both polyphenols—that bind to iron in the digestive tract, preventing it from being absorbed.Iron that simply passes through your system, unused. Studies suggest that this interaction can reduce iron absorption by up to 50%, depending on individual biology, what food you’re eating, and the timing of consumption. For meat-eaters, this isn’t usually a big issue—haem iron, the kind found in meat and seafood, is not significantly impacted. But vegetarians, vegans, and those who already struggle with iron levels could be at risk.Why Vegetarians Should Pay Extra Attention?Iron deficiency is already one of the most common nutrient deficiencies globally, particularly in women, children, and those following plant-based diets. Symptoms like fatigue, weakness, dizziness, pale skin, and headaches are often brushed off as general tiredness—but may be signs of something deeper.Consuming large amounts of matcha daily—especially alongside or right after plant-based meals—may worsen or even trigger iron deficiency over time.If you’ve recently embraced matcha as part of a wellness routine but are also noticing changes in your energy or frequent fatigue, it might be time to take a closer look at your iron intake—and when you’re drinking that matcha latte.Nutrition experts recommend leaving at least an hour or two between your matcha consumption and iron-rich food. In this way, the binding effect that polyphenols cause on iron can be lessened.Pairing iron-rich foods with foods rich in vitamin C sources also has the ability to enhance iron intake and stabilize against the effects of polyphenols.Still, if you’re someone with existing iron concerns, a personal or family history of anemia, or are pregnant, it's wise to discuss your matcha habits with a healthcare provider.Who Should Be Cautious with Drinking Matcha?Beyond iron absorption, there are other health considerations when it comes to matcha, particularly in certain groups.When and How You Drink Matcha Counts?You don’t have to give up matcha altogether. According to the EFSA (European Food Safety Authority) and data compiled from clinical studies, individuals with the following conditions should use caution:Pregnancy and breastfeeding: Limited studies exist on high EGCG intake during pregnancy. Some countries cap daily EGCG consumption at 120 mg for pregnant women.Because matcha is a concentrated form, moderation and medical consultation are recommended.Children: Few studies have assessed safety in children. EGCG consumption in children has been reported as 5–87 mg/day, but long-term effect is not known.Older adults (65+): Although some clinical trials involved older subjects, stronger studies are required. There is also a possibility of drug interactions in this group.Individuals with liver problems: More than 800 mg of EGCG per day has been associated with liver toxicity in certain instances. Individuals with a pre-existing liver condition should discuss its use with their doctor prior to ingesting matcha extracts.Those with high blood pressure or esophageal cancer risk: Certain research has indicated that green tea may raise blood pressure or pose a risk of esophageal cancer when extremely hot.Matcha is not the villain, it's still a nutrient-rich, antioxidant-filled drink with much to bring to the table. But as with most health fads, it's not a one-size-fits-all solution. Moderation, timing, and customization are necessary.As a vegetarian, vegan, pregnant woman, or suffering from health conditions such as anemia, liver disease, or hypertension, your matcha behaviors might be in for a tweak. That doesn’t mean cutting it out—it means being intentional.Speak to a healthcare provider, especially if you’re taking supplements or medications, and consider routine blood work to check iron levels if matcha is a regular part of your diet because in the world of wellness, even something as green and glowing as matcha can have a shadow side.

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