Tanya Dutt

How Long Does It Really Take To Lose Weight? 5 Protein-Packed Breakfast Recipes To Try

Factors That Influence Weight Loss

Like many, I began my <span>weight loss</span> journey fueled by excitement, anticipation, and the hope of quick results. The desire to shed a few pounds and transform my body motivated me to overhaul my diet and exercise routine. But soon, reality set in: weight loss isn't as straightforward as we might hope. It’s not a linear process, and there's no set formula to predict how long it will take to reach your goals.

The truth is, weight loss is affected by a variety of factors—some within our control and others we simply can't change. From age and genetics to diet and exercise habits, the journey to shedding pounds looks different for everyone. So, if you're wondering how long it will take to lose weight, you're not alone.

<h2>Factors That Influence Weight Loss</h2>

The rate at which you lose weight can depend on several biological and lifestyle factors. Let’s explore some of these key variables.

As we grow older, our bodies undergo inevitable changes. One of the most significant is a shift in body composition—many of us gain fat and lose muscle mass as we age. This change influences our resting metabolic rate (RMR), the number of calories we burn at rest. Research published by the American College of Sports Medicine indicates that adults over 70 may have an RMR up to 25% lower than younger adults. This makes it harder to lose weight as we age, even with consistent diet and exercise.

Genetics play a crucial role in how easily we lose or gain weight. Some individuals inherit a fast metabolism, while others may have a genetic predisposition for slower metabolic rates. Research shows that specific genes impact our appetite, metabolism, and fat storage, making it more difficult for some people to lose weight. While we can’t control our genetic makeup, being mindful of these factors can help tailor a more realistic approach to weight loss.

Biological differences between males and females also affect weight loss. On average, women tend to have a higher percentage of body fat compared to men. This difference means women generally have a lower RMR, burning around 10% fewer calories than men of the same height and weight. As a result, it can be more challenging for women to lose weight at the same rate as men.

Your starting weight also plays a pivotal role in determining how quickly you may see results. People with more body fat typically experience faster weight loss in the beginning, especially when they create a calorie deficit through diet and exercise. For instance, a 200-pound individual will likely experience more rapid initial weight loss than someone who weighs 150 pounds, simply because the calorie deficit required to lose weight is more significant for the heavier person.

<h2><span rel="noindex">Weight Loss Breakfast Ideas</span></h2>

Starting your day with a protein-packed breakfast is essential for <span>fat loss</span>. Protein not only keeps you full for longer but also boosts your metabolism and helps in muscle retention during weight loss. Here are five breakfast ideas rich in protein to kickstart your fat loss journey, with a mix of international and Indian options:

<strong>Greek Yogurt with Nuts and Seeds</strong>

Greek yogurt is an excellent source of protein, providing around 10 grams per 100 grams. Top it with a handful of almonds, chia seeds, and flaxseeds for added fiber and healthy fats. This combination provides sustained energy and keeps hunger pangs at bay, making it perfect for those looking to manage weight.

Paneer (cottage cheese) is a protein powerhouse. A typical serving contains around 14 grams of protein per 100 grams. Cooked with vegetables like bell peppers, onions, and tomatoes, paneer bhurji is not only filling but also supports fat loss by promoting muscle growth and improving satiety.

<strong>Omelette with Spinach and Mushrooms</strong>

Eggs are one of the best sources of high-quality protein. A single egg contains about 6 grams of protein. Adding spinach and mushrooms not only boosts the fiber content but also gives an extra dose of vitamins and minerals. This low-carb, high-protein breakfast is perfect for fat loss.

<strong>Moong Dal Cheela (Lentil Pancakes)</strong>

Moong dal (green gram) is rich in protein and fiber, which helps in digestion and fat loss. Cheelas made from moong dal offer a great plant-based option for those who prefer Indian flavors. Pair it with a side of yogurt or mint chutney for an extra boost of protein.

Quinoa is a complete protein, containing all nine essential amino acids. One cup of cooked quinoa provides about 8 grams of protein. Preparing quinoa upma with vegetables and spices creates a nutritious, protein-packed meal that can help you stay full while supporting fat loss goals.

The length of your weight loss journey depends on multiple factors—some you can control, like your diet and exercise habits, and others, like age and genetics, that you cannot. 

While it’s impossible to predict exactly how long it will take to reach your goal, focusing on gradual progress and sustainable habits will ensure that you’re setting yourself up for long-term success.

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Like many, I began my weight loss journey fueled by excitement, anticipation, and the hope of quick results. The desire to shed a few pounds and transform my body motivated me to overhaul my diet and exercise routine. But soon, reality set in: weight loss isn't as straightforward as we might hope. It’s not a linear process, and there's no set formula to predict how long it will take to reach your goals.The truth is, weight loss is affected by a variety of factors—some within our control and others we simply can't change. From age and genetics to diet and exercise habits, the journey to shedding pounds looks different for everyone. So, if you're wondering how long it will take to lose weight, you're not alone.Factors That Influence Weight LossThe rate at which you lose weight can depend on several biological and lifestyle factors. Let’s explore some of these key variables.1. AgeAs we grow older, our bodies undergo inevitable changes. One of the most significant is a shift in body composition—many of us gain fat and lose muscle mass as we age. This change influences our resting metabolic rate (RMR), the number of calories we burn at rest. Research published by the American College of Sports Medicine indicates that adults over 70 may have an RMR up to 25% lower than younger adults. This makes it harder to lose weight as we age, even with consistent diet and exercise.2. GeneticsGenetics play a crucial role in how easily we lose or gain weight. Some individuals inherit a fast metabolism, while others may have a genetic predisposition for slower metabolic rates. Research shows that specific genes impact our appetite, metabolism, and fat storage, making it more difficult for some people to lose weight. While we can’t control our genetic makeup, being mindful of these factors can help tailor a more realistic approach to weight loss.3. SexBiological differences between males and females also affect weight loss. On average, women tend to have a higher percentage of body fat compared to men. This difference means women generally have a lower RMR, burning around 10% fewer calories than men of the same height and weight. As a result, it can be more challenging for women to lose weight at the same rate as men.4. Starting WeightYour starting weight also plays a pivotal role in determining how quickly you may see results. People with more body fat typically experience faster weight loss in the beginning, especially when they create a calorie deficit through diet and exercise. For instance, a 200-pound individual will likely experience more rapid initial weight loss than someone who weighs 150 pounds, simply because the calorie deficit required to lose weight is more significant for the heavier person.Weight Loss Breakfast IdeasStarting your day with a protein-packed breakfast is essential for fat loss. Protein not only keeps you full for longer but also boosts your metabolism and helps in muscle retention during weight loss. Here are five breakfast ideas rich in protein to kickstart your fat loss journey, with a mix of international and Indian options:Greek Yogurt with Nuts and SeedsGreek yogurt is an excellent source of protein, providing around 10 grams per 100 grams. Top it with a handful of almonds, chia seeds, and flaxseeds for added fiber and healthy fats. This combination provides sustained energy and keeps hunger pangs at bay, making it perfect for those looking to manage weight.Paneer BhurjiPaneer (cottage cheese) is a protein powerhouse. A typical serving contains around 14 grams of protein per 100 grams. Cooked with vegetables like bell peppers, onions, and tomatoes, paneer bhurji is not only filling but also supports fat loss by promoting muscle growth and improving satiety.Omelette with Spinach and MushroomsEggs are one of the best sources of high-quality protein. A single egg contains about 6 grams of protein. Adding spinach and mushrooms not only boosts the fiber content but also gives an extra dose of vitamins and minerals. This low-carb, high-protein breakfast is perfect for fat loss.Moong Dal Cheela (Lentil Pancakes)Moong dal (green gram) is rich in protein and fiber, which helps in digestion and fat loss. Cheelas made from moong dal offer a great plant-based option for those who prefer Indian flavors. Pair it with a side of yogurt or mint chutney for an extra boost of protein.Quinoa UpmaQuinoa is a complete protein, containing all nine essential amino acids. One cup of cooked quinoa provides about 8 grams of protein. Preparing quinoa upma with vegetables and spices creates a nutritious, protein-packed meal that can help you stay full while supporting fat loss goals.The length of your weight loss journey depends on multiple factors—some you can control, like your diet and exercise habits, and others, like age and genetics, that you cannot. While it’s impossible to predict exactly how long it will take to reach your goal, focusing on gradual progress and sustainable habits will ensure that you’re setting yourself up for long-term success.

how long to lose weight? try these 5 protein-packed breakfast ideas for fat loss

Health and Me

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Is Dairy The Reason You’re Having Nightmares? Science Says Maybe

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Protein Bars Are Not As Healthy As You May Think They Are - Avoid These Components For Future Buys

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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.

<h4>Not All Grains Pop—But They Puff Beautifully</h4>

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.

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>

4th of july movies

nutrition

4th of july snacks

July 4 snacking

popcorn and movie night

popcorn alternative

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.Not 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.How 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

FDA Recalls Blueberries Over Listeria Risk Ahead of July 4th Festivities

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On Tuesday, the US Food and Drug Administration (FDA) announced a recall of 12,000 pounds of organic bulk <span>blueberries</span> which was distributed by Alma Pal International LLC. According to the agency, the blueberries have been tested positive for Listeria monocytogenes, a potentially dangerous bacteria known to cause foodborne illness.

<strong>READ: <a href="https://www.healthandme.com/nutrition/fda-recalls-blueberries-over-listeria-risk-ahead-of-july-4th-festivities-article-152203844" data-type="tilCustomLink">FDA Recalls Blueberries Over Listeria Risk Ahead of July 4th Festivities</a></strong>

Amid all this, one question that concerns many is how to wash blueberries the right way? 

While water alone can remove debris, food scientist Bryan Quoc Le, Ph.D., says, as reported in <em>marthastewart.com</em> that it is not enough to eliminate pathogens or pesticide residue. 

However, there are tips and tricks that can remove such residue. For this, your household staples like white vinegar or baking soda can work. 

Vinegar's low pH makes it very effective at dissolving certain pesticide residues and inhibiting bacterial growth. Baking soda too works well when it comes to neutralizing bacteria through its alkaline nature. However, it may leave a bitter residue if it is not rinsed properly. 

<h4>Why Isn't It Enough To Just Rinse With Water?</h4>

Simply rinsing blueberries with water may wash away visible dirt, but it’s not enough to tackle bacteria, mold, or pesticide residues. According to Le, using vinegar or baking soda is more effective, as both alter the pH of the berry’s surface—creating an environment that disrupts microbial growth and helps extend shelf life better than neutral water.

<h4>Why Do Baking Soda and Vinegar Work?</h4>

As an alkaline cleaner, baking soda is effective against a different range of bacteria. However, it may leave a slightly bitter residue if not rinsed off thoroughly.

White distilled vinegar is ideal for cleaning produce. Its acidity helps break down certain pesticides—especially those with a basic pH—and inhibits bacterial growth. “It’s the pH that matters, not the vinegar type,” says Dr. Le. Apple cider vinegar works too, but white vinegar is more affordable and equally effective.

<h4>How To Clean Blueberries The Right Way?</h4>

<h5>For vinegar wash, follow these steps:</h5>

<ul><li>Start with mixing 3 parts cold water to 1 part white vinegar. Use a large bowl to mix properly. </li></ul>

<ul><li>Now, add blueberries and let it soak for 5 to 10 minutes. </li></ul>

<ul><li>Wash your hands and then you can then wash the blueberries thoroughly, rub it with your hands to help loosen debris. </li></ul>

<ul><li>Once done, drain the water and wash the blueberries again with running cold water to remove any vinegar residue </li></ul>

<ul><li>Dry completely on a clean dish towel or paper towel before you store it in the refrigerator. </li></ul>

<h5>For baking soda wash, follow these steps:</h5>

<ul><li>In a large bowl, dissolve 1 teaspoon of baking soda in 2 cups of cold water. Stir well until fully mixed.</li></ul>

<ul><li>Gently add the blueberries to the solution and let them soak for 5 to 10 minutes. This helps loosen dirt, bacteria, and pesticide residues.</li></ul>

<ul><li>Drain the berries and rinse them well under cool running water to remove any remaining baking soda.</li></ul>

<ul><li>Spread the blueberries out on a clean dish towel or paper towels and pat them dry. Let them air dry completely before storing in the refrigerator to prevent mold growth.</li></ul>

<strong>Note:</strong> <em>Make sure you do not soak the blueberries for longer than 15 minutes. Food scientist warns that the skin can begin to degrade if the blueberries are soaked for too long and it can cause flavors to dissolve in the cleaning solution.</em>

alma pak blueberry recall listeria

fda blueberry recall listeria

blueberry recall

blueberries

blueberries listeria

On Tuesday, the US Food and Drug Administration (FDA) announced a recall of 12,000 pounds of organic bulk blueberries which was distributed by Alma Pal International LLC. According to the agency, the blueberries have been tested positive for Listeria monocytogenes, a potentially dangerous bacteria known to cause foodborne illness.READ: FDA Recalls Blueberries Over Listeria Risk Ahead of July 4th FestivitiesAmid all this, one question that concerns many is how to wash blueberries the right way? While water alone can remove debris, food scientist Bryan Quoc Le, Ph.D., says, as reported in marthastewart.com that it is not enough to eliminate pathogens or pesticide residue. However, there are tips and tricks that can remove such residue. For this, your household staples like white vinegar or baking soda can work. Vinegar's low pH makes it very effective at dissolving certain pesticide residues and inhibiting bacterial growth. Baking soda too works well when it comes to neutralizing bacteria through its alkaline nature. However, it may leave a bitter residue if it is not rinsed properly. Why Isn't It Enough To Just Rinse With Water?Simply rinsing blueberries with water may wash away visible dirt, but it’s not enough to tackle bacteria, mold, or pesticide residues. According to Le, using vinegar or baking soda is more effective, as both alter the pH of the berry’s surface—creating an environment that disrupts microbial growth and helps extend shelf life better than neutral water.Why Do Baking Soda and Vinegar Work?Baking SodaAs an alkaline cleaner, baking soda is effective against a different range of bacteria. However, it may leave a slightly bitter residue if not rinsed off thoroughly.VinegarWhite distilled vinegar is ideal for cleaning produce. Its acidity helps break down certain pesticides—especially those with a basic pH—and inhibits bacterial growth. “It’s the pH that matters, not the vinegar type,” says Dr. Le. Apple cider vinegar works too, but white vinegar is more affordable and equally effective.How To Clean Blueberries The Right Way?For vinegar wash, follow these steps:Start with mixing 3 parts cold water to 1 part white vinegar. Use a large bowl to mix properly. Now, add blueberries and let it soak for 5 to 10 minutes. Wash your hands and then you can then wash the blueberries thoroughly, rub it with your hands to help loosen debris. Once done, drain the water and wash the blueberries again with running cold water to remove any vinegar residue Dry completely on a clean dish towel or paper towel before you store it in the refrigerator. For baking soda wash, follow these steps:In a large bowl, dissolve 1 teaspoon of baking soda in 2 cups of cold water. Stir well until fully mixed.Gently add the blueberries to the solution and let them soak for 5 to 10 minutes. This helps loosen dirt, bacteria, and pesticide residues.Drain the berries and rinse them well under cool running water to remove any remaining baking soda.Spread the blueberries out on a clean dish towel or paper towels and pat them dry. Let them air dry completely before storing in the refrigerator to prevent mold growth.Note: Make sure you do not soak the blueberries for longer than 15 minutes. Food scientist warns that the skin can begin to degrade if the blueberries are soaked for too long and it can cause flavors to dissolve in the cleaning solution.

these steps will wash blueberries the right way and remove pathogens and pesticides residue

Aarushi Bhadury

Later Dinners Are A Recipe For Disaster - Study Finds The Best Time To Eat Dinner For Health

later dinners are a recipe for disaster - study finds the best time to eat dinner for health

When it comes to saving time, we have built many things, from quicker transportation to smart home appliances. These things reduce not just the process as well as the effort so that we can focus on more important things. Similarly, <span>protein bars</span> were not only an easy but also efficient way to get your daily nutrient intake. However, are they as healthy as they seem? 

A new study published in Scientific Reports (Nature) raises questions about the actual nutritional value of many protein bars. The study found that a significant number of the 1,600+ bars tested contained less protein than advertised. Even more concerning, the quality of the protein in most bars was often poor, impacting how well your body can absorb it. 

Researchers looked at information from a large online database of food products. They started with about 4,600 protein bars. Many of these bars were from the U.S., so it's likely that a lot of the 1,641 bars they ultimately tested are available where you shop. The researchers divided the bars into groups based on their protein type: 

<ul><li>Only plant protein (like from peas or rice)</li><li>Only animal protein (like from milk)</li><li>A mix of milk, egg, and soy protein</li><li>A mix of milk, collagen, and soy protein</li></ul>They then put the bars through a simulated digestion process to see how much protein the body would truly absorb. Here's what they found: 

<h4>Many bars weren't actually "high protein" </h4>

While most bars got at least 20% of their calories from protein, about one-fifth of them didn't. This standard is actually stricter than what our food authorities consider "good" or "excellent" sources of nutrients. 

<h4>Protein in some bars was hard to digest </h4>

How well the protein in the bars could be digested varied a lot, from less than half to over three-quarters. Surprisingly, some bars with proteins generally considered "high-quality" (like animal protein or soy) were harder to digest. High-quality proteins are important because they contain all the necessary building blocks your body can't make itself, and they're usually well-absorbed for muscle repair and growth. 

Because so many people are trying to eat more protein, it's easy to think all protein bars are healthy. But this new study shows an important truth: the overall nutrition of a food can't always be judged by just one thing, like its protein content. Even if a bar has good protein, your body might not fully use it. 

It's also worth remembering that protein bars are often highly processed. Eating a lot of these ultra-processed foods might be linked to health problems like a <span>higher risk of obesity</span>, heart disease, and type 2 diabetes. 

On the other hand, for some people, protein bars can be very useful. If you have higher protein needs, or if your appetite isn't great (maybe due to medication or illness), a protein bar offers a convenient way to get a protein boost in a small serving. But even then, they shouldn't be your only protein source; they should be a supplement. 

For better quality protein in a less processed form, consider options like Greek yogurt, cottage cheese, hard-boiled eggs, jerky, nuts, and seeds. These also offer other good nutrients like calcium, healthy fats, and fiber. 

<h2>How to Pick a <span rel="noindex">Healthier Protein Bar</span> </h2>

If you still want to choose a protein bar, here are some tips: 

Even if other ingredients affect how well protein is digested, it's still smart to choose bars with more protein. Ideally, this protein should come from animal sources like whey or milk, or from plant sources like soy or pea. 

While there isn't a strict rule for "low" added sugars, it's recommended to keep your added sugar intake to less than 10% of your total daily calories. 

Protein Bars

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Protein Bars Are Not As Healthy

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Healthier Protein Bar

higher risk of obesity

When it comes to saving time, we have built many things, from quicker transportation to smart home appliances. These things reduce not just the process as well as the effort so that we can focus on more important things. Similarly, protein bars were not only an easy but also efficient way to get your daily nutrient intake. However, are they as healthy as they seem? Less Protein, Lower Quality? A new study published in Scientific Reports (Nature) raises questions about the actual nutritional value of many protein bars. The study found that a significant number of the 1,600+ bars tested contained less protein than advertised. Even more concerning, the quality of the protein in most bars was often poor, impacting how well your body can absorb it. What the Study Found?Researchers looked at information from a large online database of food products. They started with about 4,600 protein bars. Many of these bars were from the U.S., so it's likely that a lot of the 1,641 bars they ultimately tested are available where you shop. The researchers divided the bars into groups based on their protein type: Only plant protein (like from peas or rice)Only animal protein (like from milk)A mix of milk, egg, and soy proteinA mix of milk, collagen, and soy proteinThey then put the bars through a simulated digestion process to see how much protein the body would truly absorb. Here's what they found: Many bars weren't actually "high protein" While most bars got at least 20% of their calories from protein, about one-fifth of them didn't. This standard is actually stricter than what our food authorities consider "good" or "excellent" sources of nutrients. Protein in some bars was hard to digest How well the protein in the bars could be digested varied a lot, from less than half to over three-quarters. Surprisingly, some bars with proteins generally considered "high-quality" (like animal protein or soy) were harder to digest. High-quality proteins are important because they contain all the necessary building blocks your body can't make itself, and they're usually well-absorbed for muscle repair and growth. Protein Bars: Go or No Go Because so many people are trying to eat more protein, it's easy to think all protein bars are healthy. But this new study shows an important truth: the overall nutrition of a food can't always be judged by just one thing, like its protein content. Even if a bar has good protein, your body might not fully use it. It's also worth remembering that protein bars are often highly processed. Eating a lot of these ultra-processed foods might be linked to health problems like a higher risk of obesity, heart disease, and type 2 diabetes. On the other hand, for some people, protein bars can be very useful. If you have higher protein needs, or if your appetite isn't great (maybe due to medication or illness), a protein bar offers a convenient way to get a protein boost in a small serving. But even then, they shouldn't be your only protein source; they should be a supplement. For better quality protein in a less processed form, consider options like Greek yogurt, cottage cheese, hard-boiled eggs, jerky, nuts, and seeds. These also offer other good nutrients like calcium, healthy fats, and fiber. How to Pick a Healthier Protein Bar If you still want to choose a protein bar, here are some tips: Look for higher protein Even if other ingredients affect how well protein is digested, it's still smart to choose bars with more protein. Ideally, this protein should come from animal sources like whey or milk, or from plant sources like soy or pea. Check for low added sugar While there isn't a strict rule for "low" added sugars, it's recommended to keep your added sugar intake to less than 10% of your total daily calories. 

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