Health and Me

Tanya Dutt

Most People Overlook These 4 Essential Times to Drink Water Every Day

Did you know the timing of when you drink water is as important as the amount of water consumed? While many individuals are busy making sure they reach their daily quota, not many are aware that consuming water at certain times will get the best out of it. Whether boosting your metabolism first thing in the morning or aiding digestion prior to meals, water helps to keep your body in top condition. Curious when you need to be drinking this life-sustaining potion? 

Hydration is basic to overall well-being, but many pay more attention to the amount of water they consume than to when they consume it. All cells, tissues, and organs in the body need water to work correctly. Hydration affects digestion, cardiovascular health, brain function, and even spinal health. Yet, drinking water in the most effective way possible is as essential as drinking enough of it. Rather than swallowing several glasses at one time, distributing water consumption strategically throughout the day can yield the greatest rewards.

Based on National Academies of Sciences, Engineering, and Medicine hydration recommendations, men need a minimum of 13 (8 oz) cups of fluid every day, while women need at least 9 (8 oz) cups or more. Yet these amounts vary depending on the level of activity, climate, and personal health status. To tap into the full potential of hydration, let's discuss four critical times to consume water that most people unknowingly neglect.

Your body dehydrates while you are asleep, making you slightly dehydrated in the morning. Drinking water when you wake up in the morning rehydrates your body, cleanses you of toxins, and gets your metabolism going. It also gets internal organs to work, activating them for the day. Hydration in the morning has been proven to increase brain function, which enhances memory and concentration. Rather than for coffee, use your hand to stretch for lukewarm lemon water to awaken digestion and trigger detoxification.

Having a glass of water approximately 30 minutes prior to eating can help digestion by conditioning the stomach to digest food better. Adequate hydration assists the body in secreting digestive juices and enzymes required to digest nutrients. Nevertheless, do not drink excessive water close to or immediately after meals, as it could weaken gastric acids and slow down digestion. Instead, drink water at least an hour after meals to facilitate nutrient absorption and avoid bloating.

Interestingly enough, having a glass of water before a bath can have heart benefits. Exposing the body to warm water in a bath or shower may slightly reduce blood pressure by causing blood vessels to dilate. Pre-hydration ensures there is good circulation and avoids dizziness or dramatic drops in blood pressure. Such a simple habit can be quite useful for hypertensive patients or those who are prone to becoming dizzy after scalding showers.

Hydration does not end at bedtime. Drinking too much water just before sleeping might cause you to wake up during the night, but a minimal glass of water an hour or so before sleeping helps maintain hydration and aids in overnight body functions. This is particularly significant for those who suffer from dry mouth, night sweats, or leg cramps. Dehydration during nighttime can also be prevented through good nighttime hydration that aids in muscle repair and improves the body's ability to regulate temperature while sleeping.

<h2>How to Develop a Routine of Drinking Water Consistently?</h2>

It can be difficult to drink enough water every day, but having a systematic routine simplifies the task. The following are some expert-recommended tips to ensure that you remain hydrated consistently:

If you find it hard to drink sufficient water, a basic routine can work:

<strong>Early morning</strong> – A glass of water in the morning before breakfast is the first step towards <span>staying hydrated</span>.

<strong>After meals</strong> – An hour after meals, drinking water aids in digestion.

<strong>Mid-afternoon </strong>– When you feel your energy flagging, drink water rather than relying on caffeine.

<strong>Before bed</strong> – A small glass or sip before bedtime keeps you hydrated.

<strong>Whenever you sweat</strong> – Drink before and after exercising, being out in the heat, or other activities that cause you to sweat.

<h4>Use a Water Bottle for Easy Tracking</h4>

Rather than measuring the number of cups, monitor your consumption by fixing a target using the number of bottles you need to consume in a day. For example, refilling a 500 ml bottle four times will provide a good amount of water.

Plain water is monotonous to many, so try alternatives to make it tastier:

<ul><li>Include wedges of citrus fruits like lemon or orange.</li><li>Use infused water with cucumber, mint, or berries.</li><li>Choose room temperature or cold water depending on your preference.</li><li>Use filtered water if tap water tastes unpleasant.</li></ul>

Having a glass of water beside your bed or on your workspace acts as a constant reminder to drink. Small environmental modifications can support hydration habits easily.

One of the easiest yet most potent things you can do for your health is to drink water. Although it's important to prioritize the overall intake of water taken in a day, the when and not the how much makes a big difference in getting the most out of it.

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staying hydrated

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Did you know the timing of when you drink water is as important as the amount of water consumed? While many individuals are busy making sure they reach their daily quota, not many are aware that consuming water at certain times will get the best out of it. Whether boosting your metabolism first thing in the morning or aiding digestion prior to meals, water helps to keep your body in top condition. Curious when you need to be drinking this life-sustaining potion? Hydration is basic to overall well-being, but many pay more attention to the amount of water they consume than to when they consume it. All cells, tissues, and organs in the body need water to work correctly. Hydration affects digestion, cardiovascular health, brain function, and even spinal health. Yet, drinking water in the most effective way possible is as essential as drinking enough of it. Rather than swallowing several glasses at one time, distributing water consumption strategically throughout the day can yield the greatest rewards.Based on National Academies of Sciences, Engineering, and Medicine hydration recommendations, men need a minimum of 13 (8 oz) cups of fluid every day, while women need at least 9 (8 oz) cups or more. Yet these amounts vary depending on the level of activity, climate, and personal health status. To tap into the full potential of hydration, let's discuss four critical times to consume water that most people unknowingly neglect.1. After Waking UpYour body dehydrates while you are asleep, making you slightly dehydrated in the morning. Drinking water when you wake up in the morning rehydrates your body, cleanses you of toxins, and gets your metabolism going. It also gets internal organs to work, activating them for the day. Hydration in the morning has been proven to increase brain function, which enhances memory and concentration. Rather than for coffee, use your hand to stretch for lukewarm lemon water to awaken digestion and trigger detoxification.2. Pre-mealHaving a glass of water approximately 30 minutes prior to eating can help digestion by conditioning the stomach to digest food better. Adequate hydration assists the body in secreting digestive juices and enzymes required to digest nutrients. Nevertheless, do not drink excessive water close to or immediately after meals, as it could weaken gastric acids and slow down digestion. Instead, drink water at least an hour after meals to facilitate nutrient absorption and avoid bloating.3. Before a BathInterestingly enough, having a glass of water before a bath can have heart benefits. Exposing the body to warm water in a bath or shower may slightly reduce blood pressure by causing blood vessels to dilate. Pre-hydration ensures there is good circulation and avoids dizziness or dramatic drops in blood pressure. Such a simple habit can be quite useful for hypertensive patients or those who are prone to becoming dizzy after scalding showers.4. Before SleepHydration does not end at bedtime. Drinking too much water just before sleeping might cause you to wake up during the night, but a minimal glass of water an hour or so before sleeping helps maintain hydration and aids in overnight body functions. This is particularly significant for those who suffer from dry mouth, night sweats, or leg cramps. Dehydration during nighttime can also be prevented through good nighttime hydration that aids in muscle repair and improves the body's ability to regulate temperature while sleeping.How to Develop a Routine of Drinking Water Consistently?It can be difficult to drink enough water every day, but having a systematic routine simplifies the task. The following are some expert-recommended tips to ensure that you remain hydrated consistently:Stick to a Water RoutineIf you find it hard to drink sufficient water, a basic routine can work:Early morning – A glass of water in the morning before breakfast is the first step towards staying hydrated.After meals – An hour after meals, drinking water aids in digestion.Mid-afternoon – When you feel your energy flagging, drink water rather than relying on caffeine.Before bed – A small glass or sip before bedtime keeps you hydrated.Whenever you sweat – Drink before and after exercising, being out in the heat, or other activities that cause you to sweat.Use a Water Bottle for Easy TrackingRather than measuring the number of cups, monitor your consumption by fixing a target using the number of bottles you need to consume in a day. For example, refilling a 500 ml bottle four times will provide a good amount of water.Make Water More PalatablePlain water is monotonous to many, so try alternatives to make it tastier:Include wedges of citrus fruits like lemon or orange.Use infused water with cucumber, mint, or berries.Choose room temperature or cold water depending on your preference.Use filtered water if tap water tastes unpleasant.Maintain a Visual ReminderHaving a glass of water beside your bed or on your workspace acts as a constant reminder to drink. Small environmental modifications can support hydration habits easily.One of the easiest yet most potent things you can do for your health is to drink water. Although it's important to prioritize the overall intake of water taken in a day, the when and not the how much makes a big difference in getting the most out of it.

most people overlook these 4 essential times to drink water every day

Ishita Roy

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

is dairy the reason you’re having nightmares? science says maybe

Parenting

Do Not Force Your Picky Eater Child To Eat - Picky Eaters Dos And Don'ts Guide

do not force your picky eater child to eat - picky eaters dos and don'ts guide

High Cholesterol Food Swap For Your Heart Health Backed By Science

high cholesterol food swap for your heart health backed by science

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

protein bars are not as healthy as you may think they are - avoid these components for future buys

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

are Protein Bars healthy

Protein Bars Are Not As Healthy

high Protein bars quality

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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