Health and Me

Ishita Roy

Healthier Popcorn Alternatives You Can Try For Your July 4 Movie Nights

The Fourth of July is usually all about fireworks, BBQs, and patriotic playlists—but let’s not forget another tradition that’s gained popularity in recent years: movie nights at home. Whether you’re winding down from a long day of celebrations or just skipping the crowd to watch classics under the stars, a cozy night in calls for sweatpants, blankets, and of course, snacks.

Popcorn may be the go-to, but this Independence Day, consider breaking from tradition with some revolutionary snack choices. Did you know there are plenty of whole grains you can pop for a lighter, crunchier twist? Sorghum, amaranth, quinoa, and more—these ancient grains bring unique textures and flavors without the pesky hulls that stick in your teeth.

Also Read: <a href="https://www.healthandme.com/nutrition/these-steps-will-wash-blueberries-the-right-way-and-remove-pathogens-and-pesticides-residue-article-152212575" data-type="tilCustomLink" target="_blank">These Steps Will Wash Blueberries The Right Way And Remove Pathogens And Pesticides Residue</a>

<h2>Not All Grains Pop—But They Puff Beautifully</h2>

Let’s clear things up: most ancient grains don’t pop into fluffy, buttery clouds like corn does. Instead, they puff when heated. So, if you’re trying them for the first time, expect a toasty crunch rather than big, airy bites. But what they lack in size, they make up for in taste, <span>nutrition</span>, and charm.

If you’re new to puffing grains, start with sorghum. It looks like tiny popcorn and delivers a similarly satisfying crunch. Lauren Harris-Pincus, MS, RDN, calls it a “gluten-free, fiber-rich, antioxidant-packed” snack that’s grown right here in the U.S.

<strong>Bonus: </strong>Sorghum doesn’t have a hull, so there’s zero risk of those annoying popcorn bits in your teeth. Sprinkle it over salads, soups, or even ice cream for an unexpected Fourth of July twist.

Amaranth is a quick-popper and packs serious nutrition—think protein, fiber, and minerals. Lisa Richards, nutritionist and author of The Candida Diet, notes that it’s gluten-free and nutrient-dense. Its tiny size makes it ideal for mixing into granola bars, muffins, or DIY cereals. Puffed amaranth adds a fun crunch to yogurt parfaits or fruit bowls at your 4th of July breakfast table.

While barley doesn’t exactly pop, it does crack and puff slightly, resulting in a chewy, nutty snack. It’s not the flashiest grain, but it delivers a mellow, toasted flavor perfect for a post-fireworks wind-down snack.

Puffed buckwheat doesn’t just sound fun—it’s actually delicious. Crunchy and tender, this grain works best as a topping on oatmeal, fresh fruit, or nut-butter toast. If you’re not up for DIY puffing, try pre-puffed options like Lil Bucks for easy snacking.

Quinoa pops small, but brings bold flavor. While its shape doesn’t change much, its texture gets light and crisp. Try puffed quinoa on salads, in trail mix, or as a cereal replacement for a healthier holiday breakfast.

Also Read: <a href="https://www.healthandme.com/health-wellness/this-year-doctors-day-reminded-that-doctors-too-are-humans-and-can-get-emotionally-exhausted-article-152211263" data-type="tilCustomLink" target="_blank">This Year, Doctor's Day Reminded That Doctors Too Are Humans And Can Get Emotionally Exhausted</a>

Puffing ancient grains is surprisingly simple—no oil required! Here’s how to do it:

<ul><li>Heat a medium saucepan over medium-high heat until a drop of water sizzles and evaporates.</li></ul>

<ul><li>Add grains in a single layer, and shake the pan frequently.</li></ul>

<ul><li>Listen and watch: grains will crackle, puff, or lightly brown. Remove promptly to avoid burning.</li></ul>

<ul><li>Each grain reacts differently to heat, so keep an eye on texture and color. Overheating can result in bitterness.</li></ul>

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The Fourth of July is usually all about fireworks, BBQs, and patriotic playlists—but let’s not forget another tradition that’s gained popularity in recent years: movie nights at home. Whether you’re winding down from a long day of celebrations or just skipping the crowd to watch classics under the stars, a cozy night in calls for sweatpants, blankets, and of course, snacks.Popcorn may be the go-to, but this Independence Day, consider breaking from tradition with some revolutionary snack choices. Did you know there are plenty of whole grains you can pop for a lighter, crunchier twist? Sorghum, amaranth, quinoa, and more—these ancient grains bring unique textures and flavors without the pesky hulls that stick in your teeth.Also Read: These Steps Will Wash Blueberries The Right Way And Remove Pathogens And Pesticides ResidueNot All Grains Pop—But They Puff BeautifullyLet’s clear things up: most ancient grains don’t pop into fluffy, buttery clouds like corn does. Instead, they puff when heated. So, if you’re trying them for the first time, expect a toasty crunch rather than big, airy bites. But what they lack in size, they make up for in taste, nutrition, and charm.1. SorghumIf you’re new to puffing grains, start with sorghum. It looks like tiny popcorn and delivers a similarly satisfying crunch. Lauren Harris-Pincus, MS, RDN, calls it a “gluten-free, fiber-rich, antioxidant-packed” snack that’s grown right here in the U.S.Bonus: Sorghum doesn’t have a hull, so there’s zero risk of those annoying popcorn bits in your teeth. Sprinkle it over salads, soups, or even ice cream for an unexpected Fourth of July twist.2. AmaranthAmaranth is a quick-popper and packs serious nutrition—think protein, fiber, and minerals. Lisa Richards, nutritionist and author of The Candida Diet, notes that it’s gluten-free and nutrient-dense. Its tiny size makes it ideal for mixing into granola bars, muffins, or DIY cereals. Puffed amaranth adds a fun crunch to yogurt parfaits or fruit bowls at your 4th of July breakfast table.3. BarleyWhile barley doesn’t exactly pop, it does crack and puff slightly, resulting in a chewy, nutty snack. It’s not the flashiest grain, but it delivers a mellow, toasted flavor perfect for a post-fireworks wind-down snack.4. BuckwheatPuffed buckwheat doesn’t just sound fun—it’s actually delicious. Crunchy and tender, this grain works best as a topping on oatmeal, fresh fruit, or nut-butter toast. If you’re not up for DIY puffing, try pre-puffed options like Lil Bucks for easy snacking.5. QuinoaQuinoa pops small, but brings bold flavor. While its shape doesn’t change much, its texture gets light and crisp. Try puffed quinoa on salads, in trail mix, or as a cereal replacement for a healthier holiday breakfast.Also Read: This Year, Doctor's Day Reminded That Doctors Too Are Humans And Can Get Emotionally ExhaustedHow to Puff Ancient Grains?Puffing ancient grains is surprisingly simple—no oil required! Here’s how to do it:Heat a medium saucepan over medium-high heat until a drop of water sizzles and evaporates.Add grains in a single layer, and shake the pan frequently.Listen and watch: grains will crackle, puff, or lightly brown. Remove promptly to avoid burning.Each grain reacts differently to heat, so keep an eye on texture and color. Overheating can result in bitterness.

healthier popcorn alternatives you can try for your july 4 movie nights

1 In 5 Food Items In US Contains Synthetic Dyes, Finds Study

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A new study has found that synthetic <span>food dyes</span> are used in roughly 1 in 5 packaged foods and beverages sold by leading U.S. food manufacturers. The research, published in the Journal of the Academy of <span>Nutrition</span> and Dietetics, raises concerns over the widespread presence of artificial colorants in everyday supermarket products, especially those marketed to children.

The most commonly used dye was Red 40, found in 14% of all products analyzed — or about one in every seven items. Red 40 is among a group of eight synthetic dyes currently under review by U.S. health authorities due to growing concerns about their health impacts.

“Products containing synthetic dyes also had a much higher average total sugar content compared to products without synthetic dyes,” said lead researcher Elizabeth Dunford, a nutrition consultant with the University of North Carolina at Chapel Hill. “This suggests that companies are using bright colors to market sweeter, less nutritious foods.”

In April, the U.S. Food and Drug Administration (FDA) began taking steps to eliminate some of these dyes from the food supply. It proposed revoking approval for Citrus Red 2 and Orange B, and announced plans to phase out Red 40, Green 3, Yellow 5, Yellow 6, Blue 1, and Blue 2 by the end of 2026.

“These poisonous compounds offer no nutritional benefit and pose real, measurable dangers to our children’s health and development,” said U.S. Health and Human Services Secretary Robert F. Kennedy Jr. in an earlier statement. “That era is coming to an end.”

To understand just how widespread synthetic dyes are, researchers analyzed nearly 39,800 grocery store products from the top 25 food manufacturers in the U.S. The data represented more than 80% of packaged foods available in American supermarkets.

The findings showed that synthetic dyes are particularly prevalent in products targeted at children. About 28% of products in the top five child-focused categories contained dyes, compared to 11% in all other categories. These categories included confections, sugary beverages, ready-to-eat meals, breakfast cereals, and baked goods.

<h4>Top Offenders: Sports and Sugary Drinks</h4>

Certain food and drink categories were more likely to include synthetic dyes. The study found:

<ul><li>Sports drinks: 79% contained dyes</li><li>Beverages made from concentrate: 71%</li><li>Confections (candies): 54%</li></ul>

When looking at consumer purchases, three categories dominated:

<ul><li>Carbonated drinks: 30% of dye-containing products</li><li>Confections: 26%</li><li>Sports drinks: 14%</li></ul>

Interestingly, products with synthetic dyes also contained 141% more total sugar on average than those without them. However, they tended to have lower levels of sodium and saturated fat.

“There are a number of policy options to limit dye exposure, including bans and warning labels,” said Thomas Galligan, principal scientist for food additives and supplements at the Center for Science in the Public Interest in Washington, D.C.

Galligan emphasized that companies could also choose to reduce dye use on their own. “Our results show a wide variation in how much different companies use synthetic dyes, even within the same food categories,” he said. “That tells us it’s entirely feasible to cut back.”

food dyes

diet and nutrition

diet nutrition

us health

A new study has found that synthetic food dyes are used in roughly 1 in 5 packaged foods and beverages sold by leading U.S. food manufacturers. The research, published in the Journal of the Academy of Nutrition and Dietetics, raises concerns over the widespread presence of artificial colorants in everyday supermarket products, especially those marketed to children.Red 40 Tops the ListThe most commonly used dye was Red 40, found in 14% of all products analyzed — or about one in every seven items. Red 40 is among a group of eight synthetic dyes currently under review by U.S. health authorities due to growing concerns about their health impacts.“Products containing synthetic dyes also had a much higher average total sugar content compared to products without synthetic dyes,” said lead researcher Elizabeth Dunford, a nutrition consultant with the University of North Carolina at Chapel Hill. “This suggests that companies are using bright colors to market sweeter, less nutritious foods.”A Push for Change by 2026In April, the U.S. Food and Drug Administration (FDA) began taking steps to eliminate some of these dyes from the food supply. It proposed revoking approval for Citrus Red 2 and Orange B, and announced plans to phase out Red 40, Green 3, Yellow 5, Yellow 6, Blue 1, and Blue 2 by the end of 2026.“These poisonous compounds offer no nutritional benefit and pose real, measurable dangers to our children’s health and development,” said U.S. Health and Human Services Secretary Robert F. Kennedy Jr. in an earlier statement. “That era is coming to an end.”Study Covered 39,800 ProductsTo understand just how widespread synthetic dyes are, researchers analyzed nearly 39,800 grocery store products from the top 25 food manufacturers in the U.S. The data represented more than 80% of packaged foods available in American supermarkets.The findings showed that synthetic dyes are particularly prevalent in products targeted at children. About 28% of products in the top five child-focused categories contained dyes, compared to 11% in all other categories. These categories included confections, sugary beverages, ready-to-eat meals, breakfast cereals, and baked goods.Top Offenders: Sports and Sugary DrinksCertain food and drink categories were more likely to include synthetic dyes. The study found:Sports drinks: 79% contained dyesBeverages made from concentrate: 71%Confections (candies): 54%When looking at consumer purchases, three categories dominated:Carbonated drinks: 30% of dye-containing productsConfections: 26%Sports drinks: 14%More Sugar, Less SodiumInterestingly, products with synthetic dyes also contained 141% more total sugar on average than those without them. However, they tended to have lower levels of sodium and saturated fat.“There are a number of policy options to limit dye exposure, including bans and warning labels,” said Thomas Galligan, principal scientist for food additives and supplements at the Center for Science in the Public Interest in Washington, D.C.Galligan emphasized that companies could also choose to reduce dye use on their own. “Our results show a wide variation in how much different companies use synthetic dyes, even within the same food categories,” he said. “That tells us it’s entirely feasible to cut back.”

1 in 5 food items in us contains synthetic dyes, finds study

Aarushi Bhadury

These 4 Everyday Foods Can Help Lower Your Blood Pressure And Protect Your Heart

This Unlikely 4 Food Items Can Help You Lower Your Blood Pressure And Protect Your Heart

Menopause Age Plays A Significant Role In Our Future Heart Health - Can You Delay The Age?

menopause age plays a significant role in our future heart health - can you delay the age?

Dementia Risk Has Been Associated With These 15 Lifestyle And Health Risks

dementia risk has been associated with these 15 lifestyle and health risks

Foods plays an important role in protecting our heart. While we may avoid certain foods that seem unhealthy, understanding the components and their benefits can help us make educated choices for our health. One such food is chocolate. Often avoided for health, study shows that it can actually protect your heart. 

Enjoying a bit of dark chocolate or a comforting cup of tea might do more than just taste good – scientists have found they can actually help lower your blood pressure. Researchers in the UK have been studying natural plant compounds called flavan-3-ols to see if they can improve blood pressure and make our blood vessels work better. 

<h2>Flavan-3-ols and <span rel="noindex">Heart Health</span> </h2>

A study done by the University of Surrey confirms that flavan-3-ols, found naturally in foods like cocoa, tea, apples, and grapes, are great for your heart and blood pressure. While these compounds "show promise," the researchers note they aren't commonly used yet to prevent heart disease. Their study looked at information from many other studies – 145 of them, involving 5,200 people. 

The study found that regularly eating foods with flavan-3-ols can lower blood pressure readings, especially for people who already have high blood pressure. In some cases, the positive effect was similar to what you'd get from certain blood pressure medicines. 

Flavan-3-ols also made the inner lining of blood vessels (called the endothelium) work better. This lining is super important for smooth blood flow and overall heart health. If it gets damaged, it can lead to problems like hardened arteries, which can cause heart attacks and strokes. 

The researchers also noticed that the improvement in blood vessel function happened even if blood pressure didn't change. This suggests these compounds have a wider positive impact on your blood system, showing they can help prevent heart and blood vessel problems.

<h2>Trio-Protector For Heart Health </h2>

The researchers explained that these findings are encouraging for anyone looking for easy ways to manage their blood pressure and keep their heart healthy through tasty diet changes. 

But remember, this doesn't mean you can eat tons of chocolate. Small amounts are key, and dark chocolate is much better than milk chocolate. Also, flavan-3-ols can't replace your blood pressure medicines if you need them. However, they can be a useful extra part of a "healthy lifestyle." 

Adding small amounts of everyday foods like tea, apples, dark chocolate, or cocoa powder to your diet can give you helpful amounts of flavan-3-ols. While not a substitute for medicine or your doctor's advice, including more foods rich in flavan-3-ols daily can be a valuable addition to a healthy routine, especially if you have higher blood pressure. He added that while these findings are hopeful, they need more study. 

<h2>How Flavan-3-ols Protect Heart Health </h2>

In 2022, a study Cosmos looked at over 21,000 people and found that certain cocoa compounds (a type of flavanol) significantly reduced deaths from heart disease by 27%. 

The lead researcher explained that the 145 studies they reviewed tested various foods and supplements with flavan-3-ols, including cocoa, green and black tea, grapes, and apples. They also checked how these compounds affected blood pressure and how well blood vessels widen. The studies varied in length, from a single dose to weeks or months. On average, people ate about 586 mg of flavan-3-ols each day. That's roughly the amount in two to three cups of tea, one to two servings of dark chocolate, two tablespoons of cocoa powder, or a couple of apples. 

Regular intake of flavan-3-ols led to an average drop in blood pressure readings of about 2.8 points (top number) and 2.0 points (bottom number). But for people who already had high blood pressure, the benefits were even bigger, with drops of up to 6-7 points (top number) and 4 points (bottom number). These improvements were similar to what some blood pressure medicines achieve and could greatly lower the risk of heart attacks and strokes. 

diet & nutrition

heart health

heart healthy foods

is chocolate good for heart

Flavan 3 ols and Heart Health

how to protect your heart health

Foods plays an important role in protecting our heart. While we may avoid certain foods that seem unhealthy, understanding the components and their benefits can help us make educated choices for our health. One such food is chocolate. Often avoided for health, study shows that it can actually protect your heart. Enjoying a bit of dark chocolate or a comforting cup of tea might do more than just taste good – scientists have found they can actually help lower your blood pressure. Researchers in the UK have been studying natural plant compounds called flavan-3-ols to see if they can improve blood pressure and make our blood vessels work better. Flavan-3-ols and Heart Health A study done by the University of Surrey confirms that flavan-3-ols, found naturally in foods like cocoa, tea, apples, and grapes, are great for your heart and blood pressure. While these compounds "show promise," the researchers note they aren't commonly used yet to prevent heart disease. Their study looked at information from many other studies – 145 of them, involving 5,200 people. The study found that regularly eating foods with flavan-3-ols can lower blood pressure readings, especially for people who already have high blood pressure. In some cases, the positive effect was similar to what you'd get from certain blood pressure medicines. Flavan-3-ols also made the inner lining of blood vessels (called the endothelium) work better. This lining is super important for smooth blood flow and overall heart health. If it gets damaged, it can lead to problems like hardened arteries, which can cause heart attacks and strokes. The researchers also noticed that the improvement in blood vessel function happened even if blood pressure didn't change. This suggests these compounds have a wider positive impact on your blood system, showing they can help prevent heart and blood vessel problems. Trio-Protector For Heart Health The researchers explained that these findings are encouraging for anyone looking for easy ways to manage their blood pressure and keep their heart healthy through tasty diet changes. But remember, this doesn't mean you can eat tons of chocolate. Small amounts are key, and dark chocolate is much better than milk chocolate. Also, flavan-3-ols can't replace your blood pressure medicines if you need them. However, they can be a useful extra part of a "healthy lifestyle." Adding small amounts of everyday foods like tea, apples, dark chocolate, or cocoa powder to your diet can give you helpful amounts of flavan-3-ols. While not a substitute for medicine or your doctor's advice, including more foods rich in flavan-3-ols daily can be a valuable addition to a healthy routine, especially if you have higher blood pressure. He added that while these findings are hopeful, they need more study. How Flavan-3-ols Protect Heart Health In 2022, a study Cosmos looked at over 21,000 people and found that certain cocoa compounds (a type of flavanol) significantly reduced deaths from heart disease by 27%. The lead researcher explained that the 145 studies they reviewed tested various foods and supplements with flavan-3-ols, including cocoa, green and black tea, grapes, and apples. They also checked how these compounds affected blood pressure and how well blood vessels widen. The studies varied in length, from a single dose to weeks or months. On average, people ate about 586 mg of flavan-3-ols each day. That's roughly the amount in two to three cups of tea, one to two servings of dark chocolate, two tablespoons of cocoa powder, or a couple of apples. Regular intake of flavan-3-ols led to an average drop in blood pressure readings of about 2.8 points (top number) and 2.0 points (bottom number). But for people who already had high blood pressure, the benefits were even bigger, with drops of up to 6-7 points (top number) and 4 points (bottom number). These improvements were similar to what some blood pressure medicines achieve and could greatly lower the risk of heart attacks and strokes. 

this unlikely 4 food items can help you lower your blood pressure and protect your heart

Where Do Gluten Reactions Start In The Body?  Scientists Finally Found The Source

where do gluten reactions start in the body?  scientists finally found the source

Many people are not aware that the popular foods they enjoy eating or processed snacks that add to their daily consumption could have carcinogenic components. While you may not see immediate effects, they slowly chip away at your health causing you long term damage. 

A new study from China has found a worrying connection between <span>aspartame</span>, a common artificial sweetener, and <span>glioblastoma</span>, which is the most aggressive kind of <span>brain cancer</span>. This research, published in Scientific Reports, used mouse models to investigate how aspartame affects gut bacteria and how those changes might influence the development of glioblastoma. 

<h2>How Aspartame Might Help Tumors Grow </h2>

Scientists discovered that aspartame might create the right conditions in your gut to help tumors grow. Specifically, people who had more aspartame also had less of a certain type of bacteria in their gut. This type of bacteria has been linked to other health problems before, like being overweight or diseases like Parkinson's. The study also found a link between aspartame and how certain genes work inside brain cancer tumors. 

The researchers said their findings are important for understanding how safe artificial sweeteners are and how they might affect cancer growth. This new information could lead to new ways to treat this <span>aggressive brain cancer</span>, possibly by focusing on genes or using treatments that involve gut bacteria. The scientists plan to keep studying how aspartame changes things in the body and around tumors. 

<h2>Past Worries and How Much is Okay </h2>

This isn't the first time aspartame has been a concern. Before, some health groups said aspartame might "possibly cause cancer" in humans, but they didn't have strong proof. 

There's a daily limit for how much aspartame is considered safe: 40 milligrams for every kilogram of your body weight. So, if you weigh 80 kilograms, you shouldn't have more than 3.2 grams of aspartame in a day. Even though this seems like a lot, aspartame is in many everyday "diet" or sugar-free foods and drinks. For example, some diet sodas can have 200 milligrams of aspartame in just one can. It's also in some medicines and chewable vitamins. Experts say it's about 200 times sweeter than regular sugar. 

<h2>Ongoing Debate About Aspartame's Safety </h2>

Even though many health organizations around the world say aspartame is safe, scientists have been worried about it in studies for many years. However, a big review of these studies in 2019 said there were no major health risks or benefits from artificial sweeteners. This was mainly because many studies were small, short, or not very well done. A similar review in 2022 also mentioned "possible negative health effects with long-term use," but again, the proof wasn't strong enough. These "negative health effects" included worries about getting overweight, type 2 diabetes, heart disease, and even a shorter lifespan. 

<h2><span rel="noindex">Healthy Eating</span> and Role of Aspartame's </h2>

Completely avoiding aspartame would be really hard, and it might not even be necessary. Experts suggest that eating a wide variety of plant-based foods (like fruits, vegetables, beans, and nuts) is the healthiest choice. It's also less healthy to eat a lot of highly processed foods, which are more likely to contain aspartame. So, try to pick fresh ingredients, fruits, vegetables, beans, nuts, and seeds whenever you can. 

brain cancer

healthy eating

Aggressive Brain Cancer

Common Sweetener linked to brain cancer

glioblastoma

Aspartame

Many people are not aware that the popular foods they enjoy eating or processed snacks that add to their daily consumption could have carcinogenic components. While you may not see immediate effects, they slowly chip away at your health causing you long term damage. A new study from China has found a worrying connection between aspartame, a common artificial sweetener, and glioblastoma, which is the most aggressive kind of brain cancer. This research, published in Scientific Reports, used mouse models to investigate how aspartame affects gut bacteria and how those changes might influence the development of glioblastoma. How Aspartame Might Help Tumors Grow Scientists discovered that aspartame might create the right conditions in your gut to help tumors grow. Specifically, people who had more aspartame also had less of a certain type of bacteria in their gut. This type of bacteria has been linked to other health problems before, like being overweight or diseases like Parkinson's. The study also found a link between aspartame and how certain genes work inside brain cancer tumors. The researchers said their findings are important for understanding how safe artificial sweeteners are and how they might affect cancer growth. This new information could lead to new ways to treat this aggressive brain cancer, possibly by focusing on genes or using treatments that involve gut bacteria. The scientists plan to keep studying how aspartame changes things in the body and around tumors. Past Worries and How Much is Okay This isn't the first time aspartame has been a concern. Before, some health groups said aspartame might "possibly cause cancer" in humans, but they didn't have strong proof. There's a daily limit for how much aspartame is considered safe: 40 milligrams for every kilogram of your body weight. So, if you weigh 80 kilograms, you shouldn't have more than 3.2 grams of aspartame in a day. Even though this seems like a lot, aspartame is in many everyday "diet" or sugar-free foods and drinks. For example, some diet sodas can have 200 milligrams of aspartame in just one can. It's also in some medicines and chewable vitamins. Experts say it's about 200 times sweeter than regular sugar. Ongoing Debate About Aspartame's Safety Even though many health organizations around the world say aspartame is safe, scientists have been worried about it in studies for many years. However, a big review of these studies in 2019 said there were no major health risks or benefits from artificial sweeteners. This was mainly because many studies were small, short, or not very well done. A similar review in 2022 also mentioned "possible negative health effects with long-term use," but again, the proof wasn't strong enough. These "negative health effects" included worries about getting overweight, type 2 diabetes, heart disease, and even a shorter lifespan. Healthy Eating and Role of Aspartame's Completely avoiding aspartame would be really hard, and it might not even be necessary. Experts suggest that eating a wide variety of plant-based foods (like fruits, vegetables, beans, and nuts) is the healthiest choice. It's also less healthy to eat a lot of highly processed foods, which are more likely to contain aspartame. So, try to pick fresh ingredients, fruits, vegetables, beans, nuts, and seeds whenever you can. 

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