Health and Me

Tanya Dutt

What Keto Really Does To Your Body?

You’ve seen it on your Instagram feed, heard your gym buddy rave about it, maybe even tried it yourself to drop those stubborn pounds. Cutting carbs, loading up on fats, watching the scale tip in your favor—it all sounds like magic, right? And within weeks your jeans fit better. The <span>ketogenic diet</span>, once a niche medical treatment, has exploded into a mainstream weight-loss trend. From celebrities to fitness enthusiasts, people across the globe have adopted keto for its promise of quick weight loss and better energy. But beneath the headlines and transformation posts lies a more complex reality—especially when it comes to your internal health.

But here’s the thing, behind the dramatic before-and-after photos and bulletproof coffee obsession, there’s a whole lot more happening inside your body than just fat burning. What does this ultra-low-carb lifestyle really mean for your gut, heart, brain, skin, liver, and kidneys? Is it a metabolic makeover—or are there trade-offs we’re not talking about enough?

We asked top experts to weigh in, and their answers may surprise you because while keto might help you slim down in the short run, your organs could be telling a very different story in the long haul.

The <span>keto diet</span> fundamentally shifts how your body generates energy. "By cutting carbs drastically, the body enters ketosis, burning fat for fuel instead of glucose," says Dietician Drishya Ale. Initially, the weight loss is mostly water due to lowered insulin and glycogen stores. But this carb-cut also means cutting out most fiber-rich foods—fruits, legumes, and whole grains.

"That can lead to constipation and disrupt your gut microbiota," she says. Add to that a spike in fat intake—often difficult to digest for some—and you get bloating or discomfort. While some people eventually report more energy and reduced appetite, others struggle with fatigue and vitamin deficiencies.

Drishya’s says, "Not all keto is the same. A clean keto approach with whole foods is a far cry from one loaded with processed meats and saturated fats."

Dr. Neerav Bansal, Cardio Thoracic Vascular Surgeon, "Keto may improve some heart markers in the short term—like lowering insulin, blood sugar, and triglycerides," says Dr. Neerav Bansal. But it’s not a one-size-fits-all fix.

Some people may experience a rise in LDL (bad cholesterol), especially if their keto is heavy in saturated fats from red meat and full-fat dairy. "This is particularly risky for those with a personal or family history of heart disease," he cautions.

In the long term, the heart health effects depend on the quality of fats consumed. Unsaturated fats from avocados, nuts, and olive oil can support heart health, while overloading on processed food and saturated fat can do damage.

Dr. Bansal emphasizes moderation, regular monitoring of cholesterol, and a personalized approach tailored to individual health profiles.

"The brain loves ketones, ketones, produced during ketosis, may be a more efficient energy source for the brain than glucose. For some, this translates to better focus, memory, and mental clarity," explains Dr. Mahesh Gour, Memory Coach, Cognitive Expert

There's research suggesting keto reduces brain inflammation and oxidative stress, which are linked to cognitive decline. That’s why keto is being explored for conditions like epilepsy, Alzheimer’s, and Parkinson’s.

But Dr. Gour warns, “If not properly managed, long-term keto can cause nutrient shortages and even affect mood or serotonin levels.” In other words, the same diet that sharpens your focus could also dull it, if not followed wisely.

<h2>Skin and Hair</h2>Initially, many keto followers report brighter, clearer skin. "Lower sugar intake reduces insulin spikes and inflammation, which helps with acne—especially hormonal types like PCOS-related breakouts," says dermatologist Dr. Chandani Jain Gupta.

However, it’s not all glow. "In early phases, some experience keto rash, and temporary hair loss due to stress on hair follicles," she notes. Over time, poor nutrition—especially lacking vitamins A, C, E, biotin, and zinc—can lead to dull skin and thinning hair.

Follow a nutrient-rich keto plan and supplement when necessary. Also, avoid overdoing saturated fats, which can clog pores and trigger breakouts in some.

The liver is central to the keto diet. "When carbs are restricted, the liver shifts gears and converts fat into ketones," explains Dr. Dhruv Kant Mishra, Gastroenterologist. For people with fatty liver disease or prediabetes, this can actually be beneficial—improving insulin sensitivity and reducing liver fat but not everyone wins.

"Without supervision, a high-fat diet can overwork the liver, raise enzyme levels, or cause inflammation," Dr. Mishra cautions. The quality of fats matters, as does duration and individual liver health.

His advice is simple, don’t do keto solo. Especially for those with any liver conditions, professional monitoring is essential.

Keto affects kidney function more than most realize. "Lower insulin leads to sodium loss, which can cause dehydration and mineral imbalances," says Dr. P. N. Gupta, Nephrologist. This is usually manageable with more water and electrolytes—but not always.

High animal protein intake—a hallmark of some keto diets—can increase acid buildup and strain the kidneys. "For people with underlying kidney issues, this can be dangerous. Even healthy individuals may face higher kidney stone risk due to changes in urine pH and calcium levels."

Dr. Gupta also flags the risk of gallstones and nutrient deficiencies with long-term keto. His recommendation? Anyone with kidney, liver, or metabolic conditions should only try keto under medical supervision.

The ketogenic diet can yield real health benefits—but it's not a universal fix. Depending on how it's implemented and who’s following it, keto can either help or harm.

Every expert agrees on this: choose clean, whole-food fats, stay monitored, supplement as needed, and work with a qualified healthcare provider.

Done right, keto might improve your metabolism, heart health, cognitive function, and skin. Done wrong, it could damage vital organs and disrupt body systems in ways that aren’t immediately obvious.

So before you jump in, pause and understand your body, talk to your doctor, and remember—no diet should be a gamble with your long-term health.

Health Conditions A-Z

health

diet & nutrition

ketogenic diet

keto diet

keto diet side effects

ketogenic diet risks

keto and heart health

keto skin problems

keto brain benefits

keto gut impact

long term keto effects

THIS Type Of Coffee Increases Your Chance Of Going Blind By 700%

Comeback Of Victorian Era Diseases – Why Are We Seeing A Rise In Long-Forgotten Diseases

Science Shows What Exercise You Should Do According To Your Personality

Nutrition

Push-Up Variations You Can Do At Home

Common Mistakes Running Mistakes People Make

Low-Calorie Foods That Keep You Full For Long

Yoga Poses That Help You Get Rid Of Back Pain

Natural Ways To Increase Protein In Your Diet

Managing Excessive Daytime Sleepiness – Tips To Try

How Much Protein Is Too Much?

High Fiber Indian Foods You Should Try

10 Easy Ways To Boost Daily Fiber Intake

Adding Walnut Oil To Your Diet? Benefits You Should Know

Drinks That Soothe Headaches And Migraines

Waist Exercises For More Toned Belly

This Is How Stress Affects Your Heart

Does Digital ‘Brain Rot’ Really Affect Your Health?

Dishes With Fermented Foods To Eat For Your Gut Health

Yoga Poses That Stimulate Good Bowel Health

Weekend Warrior Exercises For Full Body Movement

Weekend Meal Prep Ideas That Will Last You A Weekend

Easy Homemade Healthy Dishes For Long Afternoons

Silent Walking: Mental Health Booster That Keeps You Fit

Dumbbell Exercises You Can Do At Home

These Foods Are Keeping You Awake At Night

Ways to Manage Sugar Cravings

Your Body Doesn’t Want You To Lose Weight – Here's It Resists

High-Protein No Cook Dishes You Should Try

Yoga Poses That Aid In Digestion

Low Calorie Dinner Options For Weight Loss

Cardiac Arrest Vs. Heart Attack: Difference Explained Under 60 Seconds

High Protein Low-Carb Snacks To Have On The Go

Knee Exercises Desk Workers Should Do For Joint Health

Why Do I Feel Sleepy During The Day?

High Protein Early Morning Meals To Keep You Full Till Lunch

International Yoga Day 2025: Benefits of Doing Tadasana Every Morning

High-Carb Foods That Are Really Healthy

Dementia Vs Alzheimer’s: Difference Explained Under 60 Seconds

Healthy Staple Foods To Make Eating Healthy Easier

Are You Dealing With Abandonment Issues? Signs And Risk Factors

Mid-Work Healthy Snacks You Can Eat Throughout The Day

Common Mistakes You May Be Making In The Gym

Strengthen Your Legs Muscles With These Exercises

You’ve seen it on your Instagram feed, heard your gym buddy rave about it, maybe even tried it yourself to drop those stubborn pounds. Cutting carbs, loading up on fats, watching the scale tip in your favor—it all sounds like magic, right? And within weeks your jeans fit better. The ketogenic diet, once a niche medical treatment, has exploded into a mainstream weight-loss trend. From celebrities to fitness enthusiasts, people across the globe have adopted keto for its promise of quick weight loss and better energy. But beneath the headlines and transformation posts lies a more complex reality—especially when it comes to your internal health.But here’s the thing, behind the dramatic before-and-after photos and bulletproof coffee obsession, there’s a whole lot more happening inside your body than just fat burning. What does this ultra-low-carb lifestyle really mean for your gut, heart, brain, skin, liver, and kidneys? Is it a metabolic makeover—or are there trade-offs we’re not talking about enough?We asked top experts to weigh in, and their answers may surprise you because while keto might help you slim down in the short run, your organs could be telling a very different story in the long haul.The keto diet fundamentally shifts how your body generates energy. "By cutting carbs drastically, the body enters ketosis, burning fat for fuel instead of glucose," says Dietician Drishya Ale. Initially, the weight loss is mostly water due to lowered insulin and glycogen stores. But this carb-cut also means cutting out most fiber-rich foods—fruits, legumes, and whole grains."That can lead to constipation and disrupt your gut microbiota," she says. Add to that a spike in fat intake—often difficult to digest for some—and you get bloating or discomfort. While some people eventually report more energy and reduced appetite, others struggle with fatigue and vitamin deficiencies.Drishya’s says, "Not all keto is the same. A clean keto approach with whole foods is a far cry from one loaded with processed meats and saturated fats."HeartDr. Neerav Bansal, Cardio Thoracic Vascular Surgeon, "Keto may improve some heart markers in the short term—like lowering insulin, blood sugar, and triglycerides," says Dr. Neerav Bansal. But it’s not a one-size-fits-all fix.Some people may experience a rise in LDL (bad cholesterol), especially if their keto is heavy in saturated fats from red meat and full-fat dairy. "This is particularly risky for those with a personal or family history of heart disease," he cautions.In the long term, the heart health effects depend on the quality of fats consumed. Unsaturated fats from avocados, nuts, and olive oil can support heart health, while overloading on processed food and saturated fat can do damage.Dr. Bansal emphasizes moderation, regular monitoring of cholesterol, and a personalized approach tailored to individual health profiles.Brain"The brain loves ketones, ketones, produced during ketosis, may be a more efficient energy source for the brain than glucose. For some, this translates to better focus, memory, and mental clarity," explains Dr. Mahesh Gour, Memory Coach, Cognitive ExpertThere's research suggesting keto reduces brain inflammation and oxidative stress, which are linked to cognitive decline. That’s why keto is being explored for conditions like epilepsy, Alzheimer’s, and Parkinson’s.But Dr. Gour warns, “If not properly managed, long-term keto can cause nutrient shortages and even affect mood or serotonin levels.” In other words, the same diet that sharpens your focus could also dull it, if not followed wisely.Skin and HairInitially, many keto followers report brighter, clearer skin. "Lower sugar intake reduces insulin spikes and inflammation, which helps with acne—especially hormonal types like PCOS-related breakouts," says dermatologist Dr. Chandani Jain Gupta.However, it’s not all glow. "In early phases, some experience keto rash, and temporary hair loss due to stress on hair follicles," she notes. Over time, poor nutrition—especially lacking vitamins A, C, E, biotin, and zinc—can lead to dull skin and thinning hair.Follow a nutrient-rich keto plan and supplement when necessary. Also, avoid overdoing saturated fats, which can clog pores and trigger breakouts in some.LiverThe liver is central to the keto diet. "When carbs are restricted, the liver shifts gears and converts fat into ketones," explains Dr. Dhruv Kant Mishra, Gastroenterologist. For people with fatty liver disease or prediabetes, this can actually be beneficial—improving insulin sensitivity and reducing liver fat but not everyone wins."Without supervision, a high-fat diet can overwork the liver, raise enzyme levels, or cause inflammation," Dr. Mishra cautions. The quality of fats matters, as does duration and individual liver health.His advice is simple, don’t do keto solo. Especially for those with any liver conditions, professional monitoring is essential.KidneysKeto affects kidney function more than most realize. "Lower insulin leads to sodium loss, which can cause dehydration and mineral imbalances," says Dr. P. N. Gupta, Nephrologist. This is usually manageable with more water and electrolytes—but not always.High animal protein intake—a hallmark of some keto diets—can increase acid buildup and strain the kidneys. "For people with underlying kidney issues, this can be dangerous. Even healthy individuals may face higher kidney stone risk due to changes in urine pH and calcium levels."Dr. Gupta also flags the risk of gallstones and nutrient deficiencies with long-term keto. His recommendation? Anyone with kidney, liver, or metabolic conditions should only try keto under medical supervision.The ketogenic diet can yield real health benefits—but it's not a universal fix. Depending on how it's implemented and who’s following it, keto can either help or harm.Every expert agrees on this: choose clean, whole-food fats, stay monitored, supplement as needed, and work with a qualified healthcare provider.Done right, keto might improve your metabolism, heart health, cognitive function, and skin. Done wrong, it could damage vital organs and disrupt body systems in ways that aren’t immediately obvious.So before you jump in, pause and understand your body, talk to your doctor, and remember—no diet should be a gamble with your long-term health.

what keto really does to your body?

Ishita Roy

Is Sunlight Really Enough To Meet Your Vitamin D Needs?

Health & Wellness

Does Seasonal Shift Mess With Digestion? Here’s How To Keep Your Gut Healthy

does seasonal shift mess with digestion? here’s how to keep your gut healthy

comeback of victorian era diseases – why are we seeing a rise in long-forgotten diseases

Fitness

Should Women Try This 'Gym Bro' Supplement To Help Boost Focus, Mood And Memory?

should women try this 'gym bro' supplement to help boost focus, mood and memory?

Relying solely on sunshine to meet your <span>Vitamin D</span> needs may not be enough—especially all year round. A recent study published in <em><span rel="noindex">Nutrition</span> &amp; Metabolism</em>, titled <em><span rel="noindex">Vitamin</span> D—is the sun enough for us?</em>, has found that while sunlight helps your body produce Vitamin D, it may fall short in helping you maintain healthy levels over time. The research suggests that many people—particularly those with darker skin tones, higher body fat, or limited sun exposure—may still need supplements to meet their daily requirements.

To get enough Vitamin D from sunlight, experts typically suggest spending about 5 to 30 minutes outdoors, a few times a week, between 10:30 am and 4 pm. But the study found that this general advice doesn’t work for everyone. Factors like where you live, your skin colour, time of year, and even air pollution can affect how much Vitamin D your body makes from UVB rays.

For instance, people living in northern latitudes or in places with long winters may not get enough sunshine for several months. And if you spend most of your day indoors, cover your skin, or live in areas with high pollution, your Vitamin D production can be even more limited.

<h4>Can Summer Sun Last You Through Winter?</h4>

Not really. The researchers explain that even if you spend more time outdoors in the summer and your body makes extra Vitamin D, it doesn’t stay in your system indefinitely. Vitamin D is stored in your fat and muscle tissues, but those reserves tend to run low by the time winter hits. This means you may still become deficient in the colder months unless you get enough from food or supplements.

Your skin color plays a major role in how efficiently you make Vitamin D. People with darker skin have more melanin, which acts like a natural sunscreen and slows down Vitamin D production. As a result, they often need longer sun exposure to make the same amount of Vitamin D as someone with lighter skin.

Body fat is another important factor. Vitamin D is fat-soluble, meaning it gets stored in fat tissue. In people with higher body fat, more Vitamin D can get trapped in fat cells and may not be easily released into the bloodstream. This can lower your blood levels even if your body has technically made enough.

On the flip side, muscle mass can actually help release stored Vitamin D more efficiently, suggesting that regular physical activity may improve your Vitamin D levels.

There’s a common concern that sunscreen blocks Vitamin D production. The study addressed this too, noting that while sunscreen can reduce UVB absorption, about 15% of UV rays still reach the skin. That means you’ll still make some Vitamin D even with sunscreen on. Dermatologists continue to recommend sunscreen to protect against skin cancer, and they suggest getting your Vitamin D through diet or supplements instead of skipping sun protection.

You don’t have to rely only on sunlight. Some great sources of Vitamin D include:

Fatty fish (like salmon, tuna, and mackerel)

<ul><li>Fortified foods (milk, orange juice, plant-based milks)</li><li>Egg yolks and mushrooms</li><li>Supplements</li><li>Vitamin D supplements are especially helpful during winter or if you’re at risk of deficiency.</li></ul>

<h4>D2 vs. D3: Which One Should You Take?</h4>

The study found that Vitamin D3 is more effective than D2. D3 stays in your body longer and raises your blood levels more consistently. D2 breaks down faster and doesn’t maintain levels as well, making D3 the preferred option for most people.

<h4>How to Know If You’re Deficient</h4>

The only way to know for sure is through a blood test that measures your serum 25-hydroxyvitamin D (25(OH)D) levels. Experts recommend aiming for levels above 30 ng/mL for good health.

If your levels are low, your doctor might suggest taking daily supplements—anywhere from 600 IU to 2,000 IU, or even more if you’re obese or severely deficient.

vitamin

vitamin d

nutrition

diet and nutrition

supplements for vitamin D

diet nutrition

Relying solely on sunshine to meet your Vitamin D needs may not be enough—especially all year round. A recent study published in Nutrition & Metabolism, titled Vitamin D—is the sun enough for us?, has found that while sunlight helps your body produce Vitamin D, it may fall short in helping you maintain healthy levels over time. The research suggests that many people—particularly those with darker skin tones, higher body fat, or limited sun exposure—may still need supplements to meet their daily requirements.How Much Sun Is Enough?To get enough Vitamin D from sunlight, experts typically suggest spending about 5 to 30 minutes outdoors, a few times a week, between 10:30 am and 4 pm. But the study found that this general advice doesn’t work for everyone. Factors like where you live, your skin colour, time of year, and even air pollution can affect how much Vitamin D your body makes from UVB rays.For instance, people living in northern latitudes or in places with long winters may not get enough sunshine for several months. And if you spend most of your day indoors, cover your skin, or live in areas with high pollution, your Vitamin D production can be even more limited.Can Summer Sun Last You Through Winter?Not really. The researchers explain that even if you spend more time outdoors in the summer and your body makes extra Vitamin D, it doesn’t stay in your system indefinitely. Vitamin D is stored in your fat and muscle tissues, but those reserves tend to run low by the time winter hits. This means you may still become deficient in the colder months unless you get enough from food or supplements.Skin Tone and Body Fat MatterYour skin color plays a major role in how efficiently you make Vitamin D. People with darker skin have more melanin, which acts like a natural sunscreen and slows down Vitamin D production. As a result, they often need longer sun exposure to make the same amount of Vitamin D as someone with lighter skin.Body fat is another important factor. Vitamin D is fat-soluble, meaning it gets stored in fat tissue. In people with higher body fat, more Vitamin D can get trapped in fat cells and may not be easily released into the bloodstream. This can lower your blood levels even if your body has technically made enough.On the flip side, muscle mass can actually help release stored Vitamin D more efficiently, suggesting that regular physical activity may improve your Vitamin D levels.What About Sunscreen?There’s a common concern that sunscreen blocks Vitamin D production. The study addressed this too, noting that while sunscreen can reduce UVB absorption, about 15% of UV rays still reach the skin. That means you’ll still make some Vitamin D even with sunscreen on. Dermatologists continue to recommend sunscreen to protect against skin cancer, and they suggest getting your Vitamin D through diet or supplements instead of skipping sun protection.Other Sources of Vitamin DYou don’t have to rely only on sunlight. Some great sources of Vitamin D include:Fatty fish (like salmon, tuna, and mackerel)Fortified foods (milk, orange juice, plant-based milks)Egg yolks and mushroomsSupplementsVitamin D supplements are especially helpful during winter or if you’re at risk of deficiency.D2 vs. D3: Which One Should You Take?The study found that Vitamin D3 is more effective than D2. D3 stays in your body longer and raises your blood levels more consistently. D2 breaks down faster and doesn’t maintain levels as well, making D3 the preferred option for most people.How to Know If You’re DeficientThe only way to know for sure is through a blood test that measures your serum 25-hydroxyvitamin D (25(OH)D) levels. Experts recommend aiming for levels above 30 ng/mL for good health.If your levels are low, your doctor might suggest taking daily supplements—anywhere from 600 IU to 2,000 IU, or even more if you’re obese or severely deficient.

is sunlight really enough to meet your vitamin d needs?

Experts Warn Against Common Food Safety Mistakes And The Hidden Dangers In Your Kitchen

Experts warn against common food safety mistakes

This Is How You Can Manage Your Blood Glucose Levels Amid Seasonal Changes

this is how you can manage your blood glucose levels amid seasonal changes

Health News

Diarrhoea Outbreak In Odisha Kills Two And Over 140 Hospitalised; Is It A Monsoon Menace Or Public Negligence?

diarrhoea outbreak in odisha kills two and over 140 hospitalised; is it a monsoon menace or public negligence?

In our day to day life, foot safety usually takes back seat, because sometimes we take shortcuts. For instance, leaving the pizza out on the counter overnight, or reusing the same sponge to wash our utensils. How often have we thought these through? Microbiologists and <span>food safety</span> experts as reported by The Guardian, recommended that our kitchen habits, which may appear harmless could actually invite dangerous pathogens like E coli, salmonella, <span>listeria</span>, and even botulinum toxin. 

Dr Siyun Wang, a professor of food safety engineering at the University of British Columbia, as reported in The Guardian said, "Home cooks tend to underestimate how cross-contamination can spread bacteria across the kitchen." Harmful bacteria could also transfer from raw foods to surfaces that are touched commonly, like fridge handles, or sink faucets. These bacteria could also linger longer than we expect. 

<h4>What Can One Do To Minimize This Risk?</h4>

<ul><li>Wash hands thoroughly with warm water and soap for 20 seconds.</li></ul>

<ul><li>Do not rinse raw meat. Washing chicken or other meats can create airborne droplets that spread bacteria.</li></ul>

<ul><li>Dry hands on clean towels meant only for that purpose.</li></ul>

<h4>Remember To Disinfect Surfaces And Kitchen Equipment</h4>

Dr Jae-Hyuk Yu, professor of bacteriology at the University of Wisconsin-Madison, recommends a bleach solution (1 tablespoon per gallon of water), an EPA-approved disinfectant, or an alcohol-based spray for sanitizing kitchen surfaces.

He told The Guardian that cleaning refrigerator shelves monthly and ensuring the fridge temperature stays below 40°F (4°C) are key to preventing bacterial growth. Gloves and good ventilation are also essential when using disinfectants.

<h4>What Is The Right Temperature To Cook Safely?</h4>

Use a food thermometer to ensure meats reach the USDA-recommended internal temperatures:

<ul><li>145°F (63°C) for whole cuts of meat and fish (with a three-minute rest)</li></ul>

<ul><li>160°F (71°C) for ground meats</li></ul>

<ul><li>165°F (74°C) for poultry</li></ul>

Yu, as The Guardian reports, prefers plastic cutting boards for meat preparation since wood can trap microbes in grooves. All cutting boards, regardless of material, should be cleaned thoroughly with hot water and antibacterial soap.

<h4>Should You Change Your Kitchen Sponge?</h4>

“Sponges are notorious bacterial reservoirs,” warned Yu. Using a sponge to clean raw meat residue and then using it elsewhere can easily spread pathogens.

<strong>Daily disinfection is a must:</strong>

<ul><li>Microwave a wet sponge for 1–2 minutes or run it through a dishwasher with a heat-dry cycle.</li></ul>

<ul><li>Replace sponges every 1–2 weeks.</li></ul>

<ul><li>Better yet, opt for washable dishcloths changed daily.</li></ul>

Leaving food at room temperature overnight is “essentially incubating the bacteria that are in that food,” said an Idaho-based microbiologist who goes by Morticia on social media to avoid harassment, speaking to The Guardian.

Especially risky? Starchy leftovers like rice and pasta, where Bacillus cereus can flourish. She cautions:

<ul><li>Refrigerate food within two hours.</li></ul>

<ul><li>Limit room-temperature exposure to four hours at most (less outdoors).</li></ul>

<ul><li>Discard refrigerated leftovers after three to four days.</li></ul>

<h4>Other Small Tips And Tricks To Safely Cook And Prepare Meals</h4>

<strong>Expiration Dates: </strong>Dr Alvaro San Millan from the National Center for Biotechnology in Madrid told The Guardian that "use by" dates must be followed strictly. He suggested that even when something smells fine, there could be harmful bacteria like salmonella that could be presence in levels too low to detect. In case the food smells or tastes funny, it must be avoided. 

<strong>Moldy Cheese:</strong> When it is a moldy cheese, experts suggest that you could cut off the mold if it forms on hard cheese, like cheddar. However, make sure that it is at least an inch around the mold that could make a cut so to throw away any spread of the bacteria. However, if you see mold with soft cheese, it is best to throw it away. “The knife should be kept away from the moldy part to avoid cross-contamination,” Wang told The Guardian.

<strong>Spices And Labels:</strong> Adding salt, spice, or acid isn’t a failsafe method to keep food safe. Morticia points out that even pickled foods have been involved in listeria and salmonella outbreaks. Likewise, organic produce is not inherently less risky in terms of bacterial contamination.

how to safely handle food in kitchen

listeria

food safety

Food Poisoning

In our day to day life, foot safety usually takes back seat, because sometimes we take shortcuts. For instance, leaving the pizza out on the counter overnight, or reusing the same sponge to wash our utensils. How often have we thought these through? Microbiologists and food safety experts as reported by The Guardian, recommended that our kitchen habits, which may appear harmless could actually invite dangerous pathogens like E coli, salmonella, listeria, and even botulinum toxin. Dr Siyun Wang, a professor of food safety engineering at the University of British Columbia, as reported in The Guardian said, "Home cooks tend to underestimate how cross-contamination can spread bacteria across the kitchen." Harmful bacteria could also transfer from raw foods to surfaces that are touched commonly, like fridge handles, or sink faucets. These bacteria could also linger longer than we expect. What Can One Do To Minimize This Risk?Wash hands thoroughly with warm water and soap for 20 seconds.Do not rinse raw meat. Washing chicken or other meats can create airborne droplets that spread bacteria.Dry hands on clean towels meant only for that purpose.Remember To Disinfect Surfaces And Kitchen EquipmentDr Jae-Hyuk Yu, professor of bacteriology at the University of Wisconsin-Madison, recommends a bleach solution (1 tablespoon per gallon of water), an EPA-approved disinfectant, or an alcohol-based spray for sanitizing kitchen surfaces.He told The Guardian that cleaning refrigerator shelves monthly and ensuring the fridge temperature stays below 40°F (4°C) are key to preventing bacterial growth. Gloves and good ventilation are also essential when using disinfectants.What Is The Right Temperature To Cook Safely?Use a food thermometer to ensure meats reach the USDA-recommended internal temperatures:145°F (63°C) for whole cuts of meat and fish (with a three-minute rest)160°F (71°C) for ground meats165°F (74°C) for poultryYu, as The Guardian reports, prefers plastic cutting boards for meat preparation since wood can trap microbes in grooves. All cutting boards, regardless of material, should be cleaned thoroughly with hot water and antibacterial soap.Should You Change Your Kitchen Sponge?“Sponges are notorious bacterial reservoirs,” warned Yu. Using a sponge to clean raw meat residue and then using it elsewhere can easily spread pathogens.Daily disinfection is a must:Microwave a wet sponge for 1–2 minutes or run it through a dishwasher with a heat-dry cycle.Replace sponges every 1–2 weeks.Better yet, opt for washable dishcloths changed daily.How To Store Your Food?Leaving food at room temperature overnight is “essentially incubating the bacteria that are in that food,” said an Idaho-based microbiologist who goes by Morticia on social media to avoid harassment, speaking to The Guardian.Especially risky? Starchy leftovers like rice and pasta, where Bacillus cereus can flourish. She cautions:Refrigerate food within two hours.Limit room-temperature exposure to four hours at most (less outdoors).Discard refrigerated leftovers after three to four days.Other Small Tips And Tricks To Safely Cook And Prepare MealsExpiration Dates: Dr Alvaro San Millan from the National Center for Biotechnology in Madrid told The Guardian that "use by" dates must be followed strictly. He suggested that even when something smells fine, there could be harmful bacteria like salmonella that could be presence in levels too low to detect. In case the food smells or tastes funny, it must be avoided. Moldy Cheese: When it is a moldy cheese, experts suggest that you could cut off the mold if it forms on hard cheese, like cheddar. However, make sure that it is at least an inch around the mold that could make a cut so to throw away any spread of the bacteria. However, if you see mold with soft cheese, it is best to throw it away. “The knife should be kept away from the moldy part to avoid cross-contamination,” Wang told The Guardian.Spices And Labels: Adding salt, spice, or acid isn’t a failsafe method to keep food safe. Morticia points out that even pickled foods have been involved in listeria and salmonella outbreaks. Likewise, organic produce is not inherently less risky in terms of bacterial contamination.

experts warn against common food safety mistakes and the hidden dangers in your kitchen

There Is No 'Safe' Amount Of Processed Meat To Eat, New Study Finds; How You Can Avoid While Dining Out?

Colon Cancer Could Kill 53,000 Americans In 2025, Experts Say The American Diet Is To Blame

colon cancer could kill 53,000 americans in 2025, experts say the american diet is to blame

this type of coffee increases your chance of going blind by 700%

Drinking Sugary Drinks Is Worse Than Eating Sugar - How You Consume It Matters More Than How Much

drinking sugary drinks is worse than eating sugar - how you consume it matters more than how much

For decades, nutrition experts have urged moderation when it comes to processed meats. Think bacon, hot dogs, sausages, ham, and deli meats. They’ve long been linked to increased risks of heart disease, cancer, and type 2 diabetes. But a major new study suggests that moderation may not be enough. According to researchers, there is no "safe" amount of processed meat consumption—even the smallest daily serving could heighten health risks.

This research, conducted by a team from the University of Washington in Seattle, analyzed over 70 previous studies involving several million participants. Their findings challenge the notion that small or occasional consumption of processed meats is harmless, suggesting instead that even minimal intake can incrementally raise the risk of serious health conditions.

Even minimal habitual intake of processed meat could elevate the risk of <strong>type 2 diabetes</strong> and colorectal cancer—and no amount was proven to be risk-free.

Processed meats are defined as meats that have been smoked, cured, salted, or preserved with chemical additives. These methods, while extending shelf life and enhancing flavor, introduce compounds such as nitrates and nitrites that have been tied to adverse health outcomes.

In the new study, researchers employed what’s known as the Burden of Proof methodology—a conservative statistical model that avoids exaggerating risk. The study’s strength lies in its cautious approach, meaning its results are likely understatements of the actual risks.

One of the more shocking findings was that consuming just one hot dog per day was associated with:

<ul><li>An 11% greater risk of developing type 2 diabetes</li><li>A 7% greater risk of colorectal cancer, compared to no processed meat consumption at all.</li></ul>

Dr. Christopher Murray, one of the senior researchers involved, emphasized that “monotonic increases in health risk”—a pattern where more consumption consistently led to more harm—were observed across multiple disease categories. This pattern strongly suggests no threshold of safety.

<h2>What About Sugary Drinks and Trans Fats?</h2>

While processed meat fared the worst in the analysis, other dietary culprits didn’t escape scrutiny.

Consuming just one can of sugar-sweetened soda daily was linked to:

<ul><li>An 8% higher risk of type 2 diabetes</li><li>A 2% increased risk of ischemic heart disease</li></ul>

Even a small daily intake of trans fatty acids, commonly found in processed baked goods and margarine, increased the risk of heart disease by 3% compared to no intake.

These results, while seemingly modest, are significant at the population level—especially when you consider that these dietary habits are widespread. It’s crucial to interpret these findings with nuance. The study’s associations, while consistent, are relatively weak and do not establish direct causation. Much of the data is based on self-reported dietary habits, which can be prone to inaccuracies. However, the conservative methodology means the reported risks are likely minimum values, potentially underestimating the true dangers.

A commentary published alongside the study acknowledges the role of ultra-processed foods in improving food accessibility and shelf life, especially in regions with limited access to fresh produce. But the overarching message is clear: cutting down on processed foods is the safest bet for long-term health.

Processed meats are typically preserved by smoking, curing, salting, or adding chemical preservatives. These processes introduce or enhance compounds—such as nitrates, nitrites, and certain hydrocarbons—that have been shown to damage DNA or promote inflammation, both of which are linked to cancer and metabolic diseases.

The World Health Organization has previously classified processed meat as a Group 1 carcinogen, putting it in the same category as tobacco and asbestos in terms of cancer risk. This new study reinforces and expands on those concerns, highlighting the risks not just for cancer, but also for diabetes and heart disease.

<h2>Cutting Down on Processed Meat, Especially When Dining Out</h2>

Aim to fill at least half your plate with colorful vegetables. Think leafy greens, bell peppers, squash, and tomatoes. These nutrient-rich foods not only displace processed items on your plate but also provide protective health benefits. Completely eliminating it might not always be feasible—but experts offer strategies for cutting back in meaningful ways, especially when eating outside the home.

<h4>1 . Fill Half Your Plate With Vegetables</h4>

When dining out, aim to make vegetables the star of your meal. Choose a variety of colorful options—spinach, peppers, pumpkin, and more—to maximize nutrients and minimize the space for processed meats.

Fried foods, often paired with processed meats, add unnecessary fats and calories. Opt for dishes that are grilled, baked, steamed, or sautéed instead of battered and deep-fried.

Look for menu items featuring wholegrain ingredients like brown rice, wholemeal pasta, barley, or quinoa. These not only provide more fiber and protein but also help you feel full, reducing the temptation to reach for processed meats.

<h4>4. Choose Less Processed Meats—If You Must</h4>

If you’re unable or unwilling to go fully vegetarian, select less processed cuts of meat such as grilled chicken breast or fresh fish. Avoid sausages, bacon, and deli meats whenever possible.

When eating with others, suggest sharing plant-based appetizers or side dishes. This not only diversifies the meal but also reduces the overall consumption of processed meats.

The challenge, especially in low-resource settings, is to balance the benefits of food accessibility and shelf life with the imperative to reduce health risks. Innovations in food technology and policy interventions will be essential to achieve this balance.

As researchers continue to unravel the health consequences of ultra-processed foods, one message is resoundingly clear: the safest route is to limit processed meats as much as possible—and fill your plate with whole, minimally processed ingredients that support long-term health.

processed meat health risks

no safe processed meat

processed meat cancer risk

For decades, nutrition experts have urged moderation when it comes to processed meats. Think bacon, hot dogs, sausages, ham, and deli meats. They’ve long been linked to increased risks of heart disease, cancer, and type 2 diabetes. But a major new study suggests that moderation may not be enough. According to researchers, there is no "safe" amount of processed meat consumption—even the smallest daily serving could heighten health risks.This research, conducted by a team from the University of Washington in Seattle, analyzed over 70 previous studies involving several million participants. Their findings challenge the notion that small or occasional consumption of processed meats is harmless, suggesting instead that even minimal intake can incrementally raise the risk of serious health conditions.Even minimal habitual intake of processed meat could elevate the risk of type 2 diabetes and colorectal cancer—and no amount was proven to be risk-free.Processed meats are defined as meats that have been smoked, cured, salted, or preserved with chemical additives. These methods, while extending shelf life and enhancing flavor, introduce compounds such as nitrates and nitrites that have been tied to adverse health outcomes.In the new study, researchers employed what’s known as the Burden of Proof methodology—a conservative statistical model that avoids exaggerating risk. The study’s strength lies in its cautious approach, meaning its results are likely understatements of the actual risks.One of the more shocking findings was that consuming just one hot dog per day was associated with:An 11% greater risk of developing type 2 diabetesA 7% greater risk of colorectal cancer, compared to no processed meat consumption at all.Dr. Christopher Murray, one of the senior researchers involved, emphasized that “monotonic increases in health risk”—a pattern where more consumption consistently led to more harm—were observed across multiple disease categories. This pattern strongly suggests no threshold of safety.What About Sugary Drinks and Trans Fats?While processed meat fared the worst in the analysis, other dietary culprits didn’t escape scrutiny.Consuming just one can of sugar-sweetened soda daily was linked to:An 8% higher risk of type 2 diabetesA 2% increased risk of ischemic heart diseaseEven a small daily intake of trans fatty acids, commonly found in processed baked goods and margarine, increased the risk of heart disease by 3% compared to no intake.These results, while seemingly modest, are significant at the population level—especially when you consider that these dietary habits are widespread. It’s crucial to interpret these findings with nuance. The study’s associations, while consistent, are relatively weak and do not establish direct causation. Much of the data is based on self-reported dietary habits, which can be prone to inaccuracies. However, the conservative methodology means the reported risks are likely minimum values, potentially underestimating the true dangers.A commentary published alongside the study acknowledges the role of ultra-processed foods in improving food accessibility and shelf life, especially in regions with limited access to fresh produce. But the overarching message is clear: cutting down on processed foods is the safest bet for long-term health.Why Processed Meat Is So Risky?Processed meats are typically preserved by smoking, curing, salting, or adding chemical preservatives. These processes introduce or enhance compounds—such as nitrates, nitrites, and certain hydrocarbons—that have been shown to damage DNA or promote inflammation, both of which are linked to cancer and metabolic diseases.The World Health Organization has previously classified processed meat as a Group 1 carcinogen, putting it in the same category as tobacco and asbestos in terms of cancer risk. This new study reinforces and expands on those concerns, highlighting the risks not just for cancer, but also for diabetes and heart disease.Cutting Down on Processed Meat, Especially When Dining OutAim to fill at least half your plate with colorful vegetables. Think leafy greens, bell peppers, squash, and tomatoes. These nutrient-rich foods not only displace processed items on your plate but also provide protective health benefits. Completely eliminating it might not always be feasible—but experts offer strategies for cutting back in meaningful ways, especially when eating outside the home.1 . Fill Half Your Plate With VegetablesWhen dining out, aim to make vegetables the star of your meal. Choose a variety of colorful options—spinach, peppers, pumpkin, and more—to maximize nutrients and minimize the space for processed meats.2. Avoid the Deep FryerFried foods, often paired with processed meats, add unnecessary fats and calories. Opt for dishes that are grilled, baked, steamed, or sautéed instead of battered and deep-fried.3. Pick WholegrainsLook for menu items featuring wholegrain ingredients like brown rice, wholemeal pasta, barley, or quinoa. These not only provide more fiber and protein but also help you feel full, reducing the temptation to reach for processed meats.4. Choose Less Processed Meats—If You MustIf you’re unable or unwilling to go fully vegetarian, select less processed cuts of meat such as grilled chicken breast or fresh fish. Avoid sausages, bacon, and deli meats whenever possible.5. Share Plant-Based DishesWhen eating with others, suggest sharing plant-based appetizers or side dishes. This not only diversifies the meal but also reduces the overall consumption of processed meats.The challenge, especially in low-resource settings, is to balance the benefits of food accessibility and shelf life with the imperative to reduce health risks. Innovations in food technology and policy interventions will be essential to achieve this balance.As researchers continue to unravel the health consequences of ultra-processed foods, one message is resoundingly clear: the safest route is to limit processed meats as much as possible—and fill your plate with whole, minimally processed ingredients that support long-term health.

What Keto Really Does To Your Body?

Quick Stories

THIS Type Of Coffee Increases Your Chance Of Going Blind By 700%

Is Sunlight Really Enough To Meet Your Vitamin D Needs?

Experts Warn Against Common Food Safety Mistakes And The Hidden Dangers In Your Kitchen

Health Conditions A-Z

THIS Type Of Coffee Increases Your Chance Of Going Blind By 700%

Comeback Of Victorian Era Diseases – Why Are We Seeing A Rise In Long-Forgotten Diseases

Science Shows What Exercise You Should Do According To Your Personality