Replacing your usual snack foods with pecans could lead to better heart health, according to a new study by researchers at Penn State’s Department of Nutritional Sciences. The study found that adults who ate pecans daily in place of typical snacks like chips or sweets showed improved cholesterol levels and overall diet quality. Pecans are a type of hickory tree that is native to US and Mexico.

Published in the American Journal of Clinical Nutrition, the study focused on 138 adults aged 25 to 70 who were either living with or at risk of developing metabolic syndrome. This condition includes a group of health issues—such as abdominal obesity, high triglycerides, low HDL (good cholesterol), high blood pressure, and elevated blood sugar—that increase the risk of chronic diseases, including heart disease.

How Was The Study Conducted?

Participants were divided into two groups: one was instructed to consume two ounces (about 57 grams) of pecans daily in place of their usual snacks, while the other group continued with their regular diet. At the end of the study, those in the pecan group showed significant improvements in cholesterol levels and better adherence to the Dietary Guidelines for Americans—about 17% higher than the non-pecan group.

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“Replacing typical snacks with pecans improved key risk factors for heart disease including blood cholesterol levels and diet quality,” said Kristina Petersen, associate professor of nutritional sciences at Penn State and co-author of the study. She added that the improved nutrient intake among pecan eaters—especially increased fibre, polyunsaturated fats, and polyphenols—likely contributed to the reduction in LDL, or “bad” cholesterol.

Pecans are rich in polyphenols, which are natural compounds known for their anti-inflammatory properties. While earlier studies have linked polyphenols to improved vascular function, this particular study did not find significant differences in vascular health between the two groups. Still, researchers believe that increasing polyphenol-rich foods such as nuts, fruits, vegetables, and whole grains can play a meaningful role in promoting heart health.

The findings contribute to a growing body of research supporting the cardiovascular benefits of nuts. According to Petersen, this study also offers practical insight into how adults can make small but impactful dietary changes. "These results add to the large evidence base supporting the cardiovascular benefits of nuts and provide real-world ways to improve diet quality," she said.

Nutritional Profile Of Pecans

Calories: 196

Protein: 2.5 grams

Fat: 20.5 grams

Carbs: 4 grams

Fiber: 2.7 grams

Copper: 38% of the Daily Value (DV)

Thiamine (vitamin B1): 16% of the DV

Zinc: 12% of the DV

Magnesium: 8% of the DV

Phosphorus: 6% of the DV

Iron: 4% of the DV

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Chicken has long been hailed as a healthier alternative to red meat, often featured prominently in diet plans including the Mediterranean diet. However, a new study from southern Italy is challenging this perception, suggesting that higher poultry consumption may be associated with an increased risk of all-cause mortality and gastrointestinal cancers.

What the Study Found

Researchers examined data from 4,869 middle-aged individuals in Castellana Grotte and Putignano in Apulia, Italy. The participants self-reported their meat consumption habits, focusing on both red and white meats. Surprisingly, the study found that consuming more than 300 grams (about 10.5 ounces) of poultry per week was linked to a 27% higher risk of death from any cause compared to those who consumed 100 grams (3.5 ounces) or less weekly.

The study also reported a 2.3% increase in the risk of gastrointestinal cancers among those consuming higher levels of poultry. For men specifically, this risk rose to 2.6%. These findings are notable because poultry has typically not been associated with increased cancer risk, unlike red or processed meats, which have been well-documented in studies including those by the World Cancer Research Fund.

Study Limitations and Unanswered Questions

Despite its significant sample size, the study has some limitations. It did not account for factors such as physical activity, lifestyle habits, or cooking methods—each of which can influence health outcomes. It also did not distinguish between different types or sources of poultry, such as free-range vs. industrially farmed birds, or fresh vs. processed poultry products.

Cooking methods may also play a role. High-temperature techniques like grilling or frying can produce harmful compounds known as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), both of which are linked to cancer. Additionally, processed poultry items—like deli meats and sausages—often contain curing agents and preservatives that have been associated with health risks.

A Shift in the Poultry Narrative

The U.S. Dietary Guidelines for Americans (2020–2025) recommend up to 26 ounces of protein foods per week, including poultry, without imposing strict limits on specific types. Until now, poultry has been favored over red meat due to its lower saturated fat content and reduced production of TMAO—a compound linked to heart disease and cancer.

This new study suggests that the quantity and quality of poultry consumed, as well as preparation methods, may be more important than previously recognized. Industrial farming practices, the use of antibiotics and hormones, and environmental factors like pesticide exposure could all contribute to potential health risks.

What Should You Do?

While the findings are concerning, they don’t necessarily call for eliminating poultry from your diet. Instead, moderation and mindfulness in preparation and portion size are key. Experts generally recommend limiting poultry intake to around 200 grams (7 ounces) per week and choosing healthier cooking methods like baking or steaming.

Additionally, balancing poultry with fiber-rich vegetables and whole grains may help reduce health risks. This study highlights the importance of viewing dietary choices as part of a broader pattern rather than focusing on individual foods in isolation.

It has been over a decade ever since federal policy limited higher-fat- milk in schools. This step was taken to curb down childhood obesity in the US. As per the Centers for Disease Control and Prevention (CDC), 1 in 5 children and adolescents between age 2 to 19 have obesity. This means the prevalence of obesity among US children and adolescents was 19.7%, which means that 14.7 million US youths aged 2 to 19 have obesity.

However, a new wave of lawmakers and health voices, including the Health Secretary, Robert F Kennedy Jr., is calling for whole milk's return.

Push For Full-Fat Dairy

The Secretary of the US Department of Health and Human Service, RFK Jr., recently criticized the current US Dietary Guidelines as "antiquated". He is advocating for Head Start programs, which will offer full-fat dairy, and also include whole milk, instead of low-fat versions. This stance, as per him, aligns with the views of promoting traditional, less processed foods.

The US Senate’s Committee on Agriculture, Nutrition & Forestry recently held a hearing on the Whole Milk for Healthy Kids Act, which would allow schools to serve whole and 2% milk alongside the already permitted skim and low-fat options. A companion bill in the House of Representatives has bipartisan support. Senator Roger Marshall of Kansas, who introduced the bill, said, “Whole milk is part of the ‘Make America Healthy Again’ movement — a return to whole foods.”

The National Milk Producers Federation has endorsed the legislation, stating it could encourage more children to drink milk again.

Why Does It Matter?

The federal government plays an important role in school meals through its National School Lunch Programs. This is bound by the US Dietary Guidelines, which are updated in every five years, by the Department of Agriculture and HHS. They recommended low or fat-free dairy for children over age 2, up to 40 years and above.

In 2010, the Healthy, Hunger-Free Kids Act limited school milk offerings to skim and 1% options, flavored or unflavored, unless a student had a documented medical need for whole milk.

Amy Reed, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, explained that while higher-fat milk has more calories, the nutrient profile — calcium, vitamin D, potassium, and magnesium — is largely consistent across milk types.

The main concern around whole milk is its saturated fat content, which has been linked to heart disease and obesity. However, experts say the picture is more nuanced.

Cardiologist Dr. Dariush Mozaffarian of Tufts University tells CNN that not all saturated fats are the same and that dairy fat, in particular, may offer benefits. “Some studies show dairy fat may lower the risk of type 2 diabetes and cardiovascular disease,” he said, adding that milk and yogurt have a neutral or even protective relationship with heart health.

The current dietary guidelines advisory committee, while reaffirming existing recommendations, acknowledged that there is limited but emerging evidence that whole milk may benefit growth and weight management in younger children. Still, the evidence wasn’t strong enough to warrant a policy shift.

Cinnamon, the sweet spice sprinkled on your morning porridge, stirred into coffee lattes, or mixed into hearty stews may not be as harmless as it is seems, particularly for individuals living with chronic disease. Though this fragrant spice has gained a reputation as heart-healthy and blood sugar-friendly, emerging scientific research is now refuting that position. A new study led by the National Center for Natural Products Research (NCNPR) at the University of Mississippi finds that cinnamon — or, more specifically, its active compound cinnamaldehyde may be able to disrupt the body's ability to effectively break down drugs.

This medical breakthrough highlights an emerging issue: how naturally occurring substances and supplements may inadvertently undermine life-saving prescription medications. Here's what you should know.

Cinnamaldehyde is the naturally occurring substance that provides cinnamon with its unique taste and scent. It also is responsible for the spice's purported health benefits, such as anti-inflammatory properties and metabolic assistance. But, according to scientists, the same compound can accelerate the way your body metabolizes some medication, causing drug ineffectiveness — a troubling trend for individuals who are taking daily medications.

In the NCNPR research, scientists tried out how drugs were absorbed in a model gastric fluid, both with and without the inclusion of cinnamaldehyde. The findings were dramatic: the inclusion of cinnamaldehyde seemed to retard the absorption of drugs in the body. This implies drugs could be eliminated from the body too rapidly to have maximum effect, which would be hazardous for patients treating serious diseases.

Chronic Disease Patients More Vulnerable

Individuals with chronic diseases such as diabetes, hypertension, cancer, asthma, obesity, HIV, or depression should use caution when taking cinnamon supplements, says Shabana Khan, a lead scientist in the research. "By definition, supplements are not intended to treat, cure or reduce any disease," Khan stressed.

This risk is mostly relevant to those taking high amounts of cinnamon, like in capsules, powders, or oils sold as dietary supplements. Khan cautioned that excessive intake might speed up drug elimination from the body, which could undermine or even cancel out the therapeutic benefits of essential medications.

Not All Cinnamon Is Created Equal

A key subtlety of the study is the difference between various forms of cinnamon products. Amar Chittiboyina, Associate Director at NCNPR, explained that cinnamon oil, which is widely used in food and hygiene products, is not the same risk. Rather, it's cinnamon bark which sits on spice racks or in supplements — that is of concern.

Cinnamon bark, especially the Cassia type from southern China, is very high in coumarin, a naturally occurring thinning agent of the blood. Coumarin may raise the threat of bleeding, particularly in those people already on anticoagulant therapy such as aspirin or warfarin.

In contrast, Ceylon cinnamon commonly referred to as "true cinnamon" and originating in Sri Lanka has much lower coumarin levels and consequently presents a lesser risk. Nonetheless, even with Ceylon cinnamon, use is recommended cautiously when consumed in excess or combined with prescription medications.

The supplement world has long adopted cinnamon for its supposed virtues, from balancing blood sugar to reducing cholesterol and even enhancing brain health. Certain longevity specialists assert it can cut the risk of Alzheimer's by preventing the development of toxic tau proteins in the brain although conclusive human trials are still lacking.

Even with these possible benefits, the research highlights the need to know how bioactive compounds such as cinnamaldehyde work with the body. As Khan described, testing its "bio-accessibility, metabolism, and interaction with xenobiotic receptors" is crucial to determining its actual effect when taken with drugs.

Why Overconsumption May Cut Your Prescription's Effectiveness?

Taking too much cinnamon especially in supplement form can disrupt the way the body absorbs and processes prescription medication. The culprit is cinnamaldehyde, the primary compound of cinnamon, which stimulates receptors that speed up drug metabolism. This increased clearance can decrease the effectiveness of a drug, rendering it less potent in managing chronic diseases such as diabetes, hypertension, or depression.

Furthermore, Cassia cinnamon, which is widely available in supermarkets, has high coumarin content, a natural anticoagulant, which can interact with anticoagulant drugs in a dangerous manner. Though safe in moderate use, individuals on long-term medication should seek advice from healthcare experts before incorporating cinnamon supplements into their regimen.

Disadvantages of Daily Consumption of Cinnamon

Daily consumption of large amounts of cinnamon can result in a variety of health hazards. High levels of coumarin present in Cassia cinnamon can lead to liver damage or promote the risk of bleeding when taken with blood-thinning drugs. It can also cause allergic responses, hypoglycemia, or affect the manner in which the body metabolizes important medications.

The accumulation of cinnamaldehyde in excessive amounts over-stimulates detoxifying enzymes, thereby diminishing the efficacy of drugs. Additionally, regular consumption of cinnamon supplements without professional monitoring can result in long-term health implications, particularly in patients controlling chronic diseases such as heart disease or diabetes.

Safe Use of Cinnamon in Everyday Diets

Cinnamon can be a tasty and health-enhancing spice if consumed in moderation. A sprinkle of half a teaspoon of Ceylon cinnamon on oatmeal, tea, or smoothies every day is safe for most healthy people. Refrain from taking high-dose supplements except under the advice of a healthcare professional.

Use Ceylon cinnamon instead of Cassia to restrict coumarin consumption, particularly if you're taking medications such as blood thinners. Cooking with cinnamon oil is also safer since it has less coumarin. Be sure to check labels when purchasing supplements and speak with your physician if you already have health problems. The trick is thoughtful, moderate use—not megadoses.

Although sprinkling a pinch of cinnamon on your coffee or breakfast is unlikely to do any harm, researchers advise consumers, especially those with ongoing health conditions to have a second thought before reaching for high-dose supplements. Cinnamon already is known to interact with at least 47 medications, and new evidence indicates its impact may extend even further.