Health and Me

Ishita Roy

With The FDA Banning Food Dyes, Here's A Natural Alternative To Use

As the U.S. Food and Drug Administration (FDA) moves to ban certain synthetic food dyes, consumers are turning their attention to natural options. One vibrant contender is <span>blue spirulina</span>, an eye-catching, plant-based pigment that has found its way into smoothies, candies, beverages, and even gourmet salad dressings.

<h4>The History and Science Of The Color</h4>

Blue spirulina is an extract of green spirulina, a type of blue-green algae classified as cyanobacteria. Its intense color comes from phycocyanin, a potent antioxidant not found in land plants. While spirulina itself has been consumed in various cultures for centuries, the blue variety gained FDA approval as a food color additive in 2013 for use in candy and gum. 

Approval has since expanded to include non-alcoholic drinks, condiments, dairy alternatives, seasoning mixes, salad dressings, and certain low-alcohol beverages.

NASA once studied spirulina as a space food supplement, thanks to its nutrient density and antioxidant properties. However, dietitians caution against assuming blue spirulina is a nutritional powerhouse in large doses. “There are some benefits, but the hype is largely due to its Instagram-worthy color,” says Caroline Thomason, a Washington, D.C.-based dietitian, as reported by USA Today.

Any color additive sold in the U.S. must undergo FDA evaluation before hitting the market. The agency’s approval indicates that the benefits outweigh potential drawbacks, but does not guarantee absolute safety. Blue spirulina is classified as a color additive exempt from certification, meaning each batch does not require individual testing before sale.

This exemption raises quality concerns. Harvard Health notes that products can vary in purity, and some may not contain the promised levels of spirulina. Contamination is another risk. Between 2018 and 2020, three blue-green algae products—two supplements and one beverage—were recalled for containing unsafe levels of microcystins, natural toxins that can damage the liver and kidneys.

“It’s generally safe in small amounts, though the quality can vary between brands,” says Thomason. “Choose a reputable source to avoid contamination with heavy metals or toxins, which can happen in poorly regulated algae products.”

While whole spirulina offers a rich profile of protein, vitamins, and minerals, the blue extract contains fewer nutrients. Still, it delivers antioxidants that may help reduce inflammation, similar to those in blueberries or red cabbage.

Adding blue spirulina to foods and drinks can be a fun way to experiment with color and flavor. However, Thomason warns that treating it like a miracle superfood can backfire. “As with any trendy health ingredient, going overboard might lead to nutrient gaps or an unhealthy fixation,” she says.

With the FDA’s crackdown on synthetic dyes, blue spirulina stands out as a visually stunning, naturally derived option for coloring foods. 

If you plan to incorporate it into your meals, do so occasionally, and after consulting an expert and source it from trusted brands.

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health

natural dye

nutrition

FDA bans dye

natural blue dye

blue spirulina

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As the U.S. Food and Drug Administration (FDA) moves to ban certain synthetic food dyes, consumers are turning their attention to natural options. One vibrant contender is blue spirulina, an eye-catching, plant-based pigment that has found its way into smoothies, candies, beverages, and even gourmet salad dressings.The History and Science Of The ColorBlue spirulina is an extract of green spirulina, a type of blue-green algae classified as cyanobacteria. Its intense color comes from phycocyanin, a potent antioxidant not found in land plants. While spirulina itself has been consumed in various cultures for centuries, the blue variety gained FDA approval as a food color additive in 2013 for use in candy and gum. Approval has since expanded to include non-alcoholic drinks, condiments, dairy alternatives, seasoning mixes, salad dressings, and certain low-alcohol beverages.NASA once studied spirulina as a space food supplement, thanks to its nutrient density and antioxidant properties. However, dietitians caution against assuming blue spirulina is a nutritional powerhouse in large doses. “There are some benefits, but the hype is largely due to its Instagram-worthy color,” says Caroline Thomason, a Washington, D.C.-based dietitian, as reported by USA Today.Safety and RegulationAny color additive sold in the U.S. must undergo FDA evaluation before hitting the market. The agency’s approval indicates that the benefits outweigh potential drawbacks, but does not guarantee absolute safety. Blue spirulina is classified as a color additive exempt from certification, meaning each batch does not require individual testing before sale.This exemption raises quality concerns. Harvard Health notes that products can vary in purity, and some may not contain the promised levels of spirulina. Contamination is another risk. Between 2018 and 2020, three blue-green algae products—two supplements and one beverage—were recalled for containing unsafe levels of microcystins, natural toxins that can damage the liver and kidneys.“It’s generally safe in small amounts, though the quality can vary between brands,” says Thomason. “Choose a reputable source to avoid contamination with heavy metals or toxins, which can happen in poorly regulated algae products.”Nutritional Value and LimitsWhile whole spirulina offers a rich profile of protein, vitamins, and minerals, the blue extract contains fewer nutrients. Still, it delivers antioxidants that may help reduce inflammation, similar to those in blueberries or red cabbage.Adding blue spirulina to foods and drinks can be a fun way to experiment with color and flavor. However, Thomason warns that treating it like a miracle superfood can backfire. “As with any trendy health ingredient, going overboard might lead to nutrient gaps or an unhealthy fixation,” she says.With the FDA’s crackdown on synthetic dyes, blue spirulina stands out as a visually stunning, naturally derived option for coloring foods. If you plan to incorporate it into your meals, do so occasionally, and after consulting an expert and source it from trusted brands.

with the fda banning food dyes, here's a natural alternative to use

Tanya Dutt

What A Single High-Fat Meal Can Do To Your Brain In Just Hours

What A Single High-Fat Meal Can Do To Your Brain In Just Hours?

Health & Wellness

Single Fatty Meal Can Disrupt Brain Blood Flow, Study Warns

single fatty meal can disrupt brain blood flow, study warns

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High Diabetes Risk Or Low - How You Cook Your Potatoes Could Determine Your Diabetes Risk

high diabetes risk or low - how you cook your potatoes could determine your diabetes risk

We already know a greasy meal isn’t great for the heart. But science is now showing that it can impact your brain far faster than you might expect — in as little as four hours. A new study from the University of South Wales reveals that just one high-fat meal can temporarily reduce your brain’s ability to regulate blood flow, a crucial function that protects against strokes and cognitive decline. And the effects aren’t subtle. Even in healthy men, researchers detected measurable changes in both blood vessel flexibility and brain circulation changes that could spell trouble over time.

Researchers recruited 41 healthy men- 20 in their twenties and 21 in their sixties. None smoked, had heart disease, or took medications that could skew the results. The team gave them a calorie-dense, high-fat drink made from heavy cream, chocolate syrup, sugar, and powdered milk. Nicknamed the “brain bomb,” the shake contained 1,362 calories and 130 grams of fat, a fat load similar to a fast-food burger, fries, and milkshake combo.

To trigger post-prandial hyperlipidaemia, a temporary spike in blood fats that happens after a fatty meal. Four hours later, scientists tested the men’s artery health and brain blood flow control using ultrasound and other measures.

<h2>Blood Fats Skyrocket, Arteries Struggle</h2>

In just four hours, triglyceride levels surged: from 0.88 to 2.26 mmol/L in younger men, and from 1.39 to 2.92 mmol/L in older men. Artery flexibility — measured by flow-mediated dilation (FMD) — dropped as well. Younger men saw a 0.7 percentage point decrease, while older men’s FMD dropped by 1.2 points.

Though these numbers may sound small, they represent real changes in how blood vessels respond to increased flow — a key marker of vascular health. Less flexible arteries mean blood pressure fluctuations become harder to manage, and circulation to sensitive organs like the brain can falter.

<h2>The Brain’s Shock Absorbers Go Offline</h2>

Your brain relies on a mechanism called dynamic cerebral autoregulation — think of it as built-in shock absorbers that keep blood flow steady despite everyday changes in blood pressure, like when you stand up quickly.

In this study, that system faltered just hours after the high-fat meal. The pulsatility index — a measure of stiffness in brain vessels — increased, signaling that blood vessels were less able to cushion those changes. Older men showed the most pronounced effects: stiffer brain vessels, lower baseline blood flow, and a weaker ability to adapt when pressure shifted.

These changes don’t mean a stroke is imminent after one meal, but they suggest that even short-lived dips in brain blood flow regulation can stress an already vulnerable vascular system — particularly with age.

<h2>Why This Is Important For Overall Wellness?</h2>

The men in the study were healthy and relatively fit, meaning the negative effects could be even stronger in people with high blood pressure, diabetes, or sedentary lifestyles. For stroke survivors, the implications are especially important. The brain’s blood flow regulation is often already compromised after a stroke, and even small disruptions could hinder recovery.

The researchers didn’t follow participants to see how long the effects lasted, but the takeaway is clear: your brain reacts quickly to what you eat, and those reactions aren’t always benign.

<h2>Why The Type of Fat and Fat Distribution is Critical?</h2>

Dietary fat isn’t inherently bad. It’s an essential nutrient, providing energy, helping absorb fat-soluble vitamins, and supporting cell structure. The problem lies in saturated fat — the kind found in butter, fatty cuts of meat, and many processed foods.

Saturated fats are linked to stiffer arteries and reduced nitric oxide production — a molecule that helps blood vessels relax and widen. When you load your system with a sudden burst of saturated fat, blood vessels constrict, and the brain’s ability to keep a steady flow of oxygen and nutrients takes a hit.

In contrast, unsaturated fats from foods like oily fish, nuts, seeds, and olive oil are associated with better heart and brain health over time. What’s still unknown is whether a single meal high in these healthier fats affects brain blood flow in the same way as saturated fat.

<h2>Why Older, Ageing Brains Are More Vulnerable?</h2>

Aging naturally brings stiffer blood vessels and slower circulatory responses. This means older adults have less “reserve” when sudden stressors — like a high-fat meal — challenge the system. In the study, older men experienced about 10% greater impairment in brain blood flow regulation compared to younger men.

For older adults, especially those with cardiovascular risk factors, even temporary dips in brain blood flow could contribute to cumulative damage over years, raising the risk of dementia and stroke.

<h2>How Much Saturated Fat Is Too Much?</h2>

In the US and UK, dietary guidelines suggest limiting saturated fat to less than 10% of daily calories — roughly 20 grams for women and 30 grams for men. The “brain bomb” used in the study had more than four times that limit in one sitting.

It’s worth remembering that many people exceed these limits regularly, especially with weekend takeout, pub lunches, or fast-food splurges. And because blood fat levels can remain elevated for hours, we may spend much of the day in a post-meal state that quietly strains our vascular systems.

The lesson isn’t to fear every indulgence, but to recognize that the brain responds to dietary choices in real time. Here are practical ways to reduce risk:

<ol><li>Limit high-saturated-fat meals, especially if you’re older or have cardiovascular risk factors.</li><li>Swap in unsaturated fats — choose olive oil over butter, fish over fatty cuts of red meat.</li><li>Balance the meal — pairing fats with fiber-rich vegetables and whole grains can slow the absorption of fats into the bloodstream.</li><li>Stay active — exercise improves blood vessel function and brain circulation, helping buffer the effects of occasional indulgences.</li></ol>

A single high-fat meal may not seem like much, but it can make your blood vessels including those in your brain less responsive within hours. The effect is stronger with age and may be amplified by existing health conditions.

diet & nutrition

high fat meal effects

brain health diet

memory loss food

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food and mental clarity

We already know a greasy meal isn’t great for the heart. But science is now showing that it can impact your brain far faster than you might expect — in as little as four hours. A new study from the University of South Wales reveals that just one high-fat meal can temporarily reduce your brain’s ability to regulate blood flow, a crucial function that protects against strokes and cognitive decline. And the effects aren’t subtle. Even in healthy men, researchers detected measurable changes in both blood vessel flexibility and brain circulation changes that could spell trouble over time.Researchers recruited 41 healthy men- 20 in their twenties and 21 in their sixties. None smoked, had heart disease, or took medications that could skew the results. The team gave them a calorie-dense, high-fat drink made from heavy cream, chocolate syrup, sugar, and powdered milk. Nicknamed the “brain bomb,” the shake contained 1,362 calories and 130 grams of fat, a fat load similar to a fast-food burger, fries, and milkshake combo.To trigger post-prandial hyperlipidaemia, a temporary spike in blood fats that happens after a fatty meal. Four hours later, scientists tested the men’s artery health and brain blood flow control using ultrasound and other measures.Blood Fats Skyrocket, Arteries StruggleIn just four hours, triglyceride levels surged: from 0.88 to 2.26 mmol/L in younger men, and from 1.39 to 2.92 mmol/L in older men. Artery flexibility — measured by flow-mediated dilation (FMD) — dropped as well. Younger men saw a 0.7 percentage point decrease, while older men’s FMD dropped by 1.2 points.Though these numbers may sound small, they represent real changes in how blood vessels respond to increased flow — a key marker of vascular health. Less flexible arteries mean blood pressure fluctuations become harder to manage, and circulation to sensitive organs like the brain can falter.The Brain’s Shock Absorbers Go OfflineYour brain relies on a mechanism called dynamic cerebral autoregulation — think of it as built-in shock absorbers that keep blood flow steady despite everyday changes in blood pressure, like when you stand up quickly.In this study, that system faltered just hours after the high-fat meal. The pulsatility index — a measure of stiffness in brain vessels — increased, signaling that blood vessels were less able to cushion those changes. Older men showed the most pronounced effects: stiffer brain vessels, lower baseline blood flow, and a weaker ability to adapt when pressure shifted.These changes don’t mean a stroke is imminent after one meal, but they suggest that even short-lived dips in brain blood flow regulation can stress an already vulnerable vascular system — particularly with age.Why This Is Important For Overall Wellness?The men in the study were healthy and relatively fit, meaning the negative effects could be even stronger in people with high blood pressure, diabetes, or sedentary lifestyles. For stroke survivors, the implications are especially important. The brain’s blood flow regulation is often already compromised after a stroke, and even small disruptions could hinder recovery.The researchers didn’t follow participants to see how long the effects lasted, but the takeaway is clear: your brain reacts quickly to what you eat, and those reactions aren’t always benign.Why The Type of Fat and Fat Distribution is Critical?Dietary fat isn’t inherently bad. It’s an essential nutrient, providing energy, helping absorb fat-soluble vitamins, and supporting cell structure. The problem lies in saturated fat — the kind found in butter, fatty cuts of meat, and many processed foods.Saturated fats are linked to stiffer arteries and reduced nitric oxide production — a molecule that helps blood vessels relax and widen. When you load your system with a sudden burst of saturated fat, blood vessels constrict, and the brain’s ability to keep a steady flow of oxygen and nutrients takes a hit.In contrast, unsaturated fats from foods like oily fish, nuts, seeds, and olive oil are associated with better heart and brain health over time. What’s still unknown is whether a single meal high in these healthier fats affects brain blood flow in the same way as saturated fat.Why Older, Ageing Brains Are More Vulnerable?Aging naturally brings stiffer blood vessels and slower circulatory responses. This means older adults have less “reserve” when sudden stressors — like a high-fat meal — challenge the system. In the study, older men experienced about 10% greater impairment in brain blood flow regulation compared to younger men.For older adults, especially those with cardiovascular risk factors, even temporary dips in brain blood flow could contribute to cumulative damage over years, raising the risk of dementia and stroke.How Much Saturated Fat Is Too Much?In the US and UK, dietary guidelines suggest limiting saturated fat to less than 10% of daily calories — roughly 20 grams for women and 30 grams for men. The “brain bomb” used in the study had more than four times that limit in one sitting.It’s worth remembering that many people exceed these limits regularly, especially with weekend takeout, pub lunches, or fast-food splurges. And because blood fat levels can remain elevated for hours, we may spend much of the day in a post-meal state that quietly strains our vascular systems.How To Protect Your Brain?The lesson isn’t to fear every indulgence, but to recognize that the brain responds to dietary choices in real time. Here are practical ways to reduce risk:Limit high-saturated-fat meals, especially if you’re older or have cardiovascular risk factors.Swap in unsaturated fats — choose olive oil over butter, fish over fatty cuts of red meat.Balance the meal — pairing fats with fiber-rich vegetables and whole grains can slow the absorption of fats into the bloodstream.Stay active — exercise improves blood vessel function and brain circulation, helping buffer the effects of occasional indulgences.A single high-fat meal may not seem like much, but it can make your blood vessels including those in your brain less responsive within hours. The effect is stronger with age and may be amplified by existing health conditions.

what a single high-fat meal can do to your brain in just hours

THIS Ingredient Is Even Worse Than Sugar, And You Are Consuming It Everyday

‘Grey’s Anatomy’ Star Opens Up About Hashimoto’s Hypothyroidism: Know How This Autoimmune Disorder Can Impact Body and Mind

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More Than 50% Of U.S. Calories Come From Ultra-Processed Foods

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What all has Maltodextrin?

"<span>Sugar</span> has a bittersweet reputation when it comes to health," notes Harvard Health Publishing's piece on how too much sugar can lead to the greatest threats to cardiovascular disease. However, there exists something else that could be worse than sugar. <span>Maltodextrin</span>. 

While part of a balanced diet, and it can provide carbohydrates and energy, especially those who need an instant increase in blood sugar levels, however, its consumption must be regulated and balanced with fiber and protein. 

It is a white powder, which is made from corn, rice, potato starch, or wheat. While it is plant based, it is highly processed. 

How is it extracted? The starch is first cooked and then is added with acids or enzymes like heat-stable bacterial alpha-amylase, which breaks it down further. As a result, a white powder, which is also water soluble, has a neutral taste, is created. If one has to draw a close parallel, it could be corn syrup solids. However, what makes it different from corn syrup solids is the sugar content. 

Both of them undergo hydrolysis, which is a chemical process that involves addition of water to further help with the breakdown. As per the Handbook of Food Preservation, after hydrolysis, corn syrup solids are at least 20% sugar, while maltodextrin is less than 20% sugar. 

<h4>What Makes It So Dangerous Then?</h4>

Dietician Lavleen Kaur, in her Instagram reel mentioned that maltodextrin is found in most processed foods. This means, if we are consuming processed food, we are continuously consuming maltodextrin, even if it has a low sugar percentage as compared to corn syrup, the frequency of the consumption could result in high blood sugar. 

"This silent culprit, often found in processed foods, can spike your blood sugar levels even higher than table sugar. Prioritize your health by cutting down on ultra-processed foods and make informed choices," said Kaur.

As per the Food and Drug Administration (FDA), maltodextrin has been approved as a safe food additive. It is also included in the nutritional value of food as part of the total carbohydrate count. 

The Dietary Guidelines for Americans suggest that carbohydrates must make up 45% to 65% of one's overall calories. Most of these must be complex carbohydrates, which are rich in fiber, rather than simple carbohydrates, which can raise blood sugar in a go.

Maltodextrin has a high glycemic index (GI) value, which means it can cause a spike in your blood sugar. However, only if consumed in small amounts, it is safe to use. If someone has diabetes, one should be mindful of how much they consume, and also speak to the doctor before making any change with their diets. 

<h4>Why Is Maltodextrin Added In Foods?</h4>

The main purpose of this ingredient is to increase the volume and the solubility of the product. It also helps extend its shelf life. Furthermore, it increases sweetness, prevents melting and reduces nutrient losses. 

Maltodextrin due to its high GI value, could be unsafe for those struggling with diabetes. Issues like inflammatory bowel diseases and ulcerative colitis, Crohn's disease, and an increased risk to infections like E.coli and Salmonella could be also linked to maltodextrin. The US FDA researchers found that it is because maltodextrin can alter gut bacteria, impair mucus release, and suppress the growth of good bacteria in gut. 

maltodextrin

sugar

what is more harmful than sugar

diet and nutrition

"Sugar has a bittersweet reputation when it comes to health," notes Harvard Health Publishing's piece on how too much sugar can lead to the greatest threats to cardiovascular disease. However, there exists something else that could be worse than sugar. Maltodextrin. While part of a balanced diet, and it can provide carbohydrates and energy, especially those who need an instant increase in blood sugar levels, however, its consumption must be regulated and balanced with fiber and protein. What Exactly Is Maltodextrin?It is a white powder, which is made from corn, rice, potato starch, or wheat. While it is plant based, it is highly processed. How is it extracted? The starch is first cooked and then is added with acids or enzymes like heat-stable bacterial alpha-amylase, which breaks it down further. As a result, a white powder, which is also water soluble, has a neutral taste, is created. If one has to draw a close parallel, it could be corn syrup solids. However, what makes it different from corn syrup solids is the sugar content. Both of them undergo hydrolysis, which is a chemical process that involves addition of water to further help with the breakdown. As per the Handbook of Food Preservation, after hydrolysis, corn syrup solids are at least 20% sugar, while maltodextrin is less than 20% sugar. What Makes It So Dangerous Then?        View this post on Instagram            A post shared by Lavleen Kaur (@dt.lavleen)]]>Dietician Lavleen Kaur, in her Instagram reel mentioned that maltodextrin is found in most processed foods. This means, if we are consuming processed food, we are continuously consuming maltodextrin, even if it has a low sugar percentage as compared to corn syrup, the frequency of the consumption could result in high blood sugar. "This silent culprit, often found in processed foods, can spike your blood sugar levels even higher than table sugar. Prioritize your health by cutting down on ultra-processed foods and make informed choices," said Kaur.Is It Safe To Consume?As per the Food and Drug Administration (FDA), maltodextrin has been approved as a safe food additive. It is also included in the nutritional value of food as part of the total carbohydrate count. The Dietary Guidelines for Americans suggest that carbohydrates must make up 45% to 65% of one's overall calories. Most of these must be complex carbohydrates, which are rich in fiber, rather than simple carbohydrates, which can raise blood sugar in a go.Maltodextrin has a high glycemic index (GI) value, which means it can cause a spike in your blood sugar. However, only if consumed in small amounts, it is safe to use. If someone has diabetes, one should be mindful of how much they consume, and also speak to the doctor before making any change with their diets. Why Is Maltodextrin Added In Foods?The main purpose of this ingredient is to increase the volume and the solubility of the product. It also helps extend its shelf life. Furthermore, it increases sweetness, prevents melting and reduces nutrient losses. Health Issues And MaltodextrinMaltodextrin due to its high GI value, could be unsafe for those struggling with diabetes. Issues like inflammatory bowel diseases and ulcerative colitis, Crohn's disease, and an increased risk to infections like E.coli and Salmonella could be also linked to maltodextrin. The US FDA researchers found that it is because maltodextrin can alter gut bacteria, impair mucus release, and suppress the growth of good bacteria in gut. 

this ingredient is even worse than sugar, and you are consuming it everyday

Aarushi Bhadury

5 Foods You Think Are Bad But Secretly Healthy, According to a Nutritionist

5 foods you think are bad but secretly healthy, according to a nutritionist

If you are someone who is interested in fitness, healthy diets and exercising for your health, you may have heard various opinions about potatoes in the diet. While there are people who enjoy potatoes, and believe they are healthy, there are other people who do not believe so. Many people believe that the high amount of carbs in the food overburdens the entire meal. 

However, new research shows that how you prepare your potatoes matter more, than eating the potatoes does. 

<h2>Are You <span rel="noindex">Cooking Your Potatoes Wrong</span>? </h2>

Published in the BMJ, the study suggests that not all potatoes are created equal when it comes to the risk of type 2 <span>diabetes</span>. While regularly eating French fries was found to increase the risk, eating potatoes prepared in other ways—like mashed, baked, or boiled—did not. 

The study also found that swapping any type of potato for whole grains could lower your chances of getting the disease. This is important because according to the CDC, about 38 million Americans have diabetes, and the vast majority have type 2. 

For years, potatoes have had a bad reputation in the world of diabetes because they are high in carbs and can raise blood sugar levels quickly. However, this new research, published in The BMJ, looked at how different cooking methods change the health impact of potatoes. 

Researchers followed more than 200,000 people for up to 36 years, tracking their diets and lifestyles. The results showed that having French fries just three times a week raised the risk of developing type 2 diabetes by 20%. On the other hand, eating baked, boiled, or mashed potatoes did not increase this risk. 

The researchers says the problem with French fries is the way they're cooked. Frying potatoes in oil at very high temperatures adds a lot of fat and can create harmful compounds, which can lead to inflammation and increase the risk of type 2 diabetes.

In contrast, methods like baking and boiling don't add these unhealthy elements. Because of their beneficial nutrients like fiber and potassium, non-fried potatoes can actually be part of a healthy diet, even for those with diabetes. 

<h2>What Are Some <span rel="noindex">Healthy Potato Swaps</span>? </h2>

The study also found that swapping out potatoes for whole grains had an even bigger positive effect. Replacing three servings of French fries per week with whole grains—like whole wheat pasta or farro—was estimated to lower the type 2 diabetes rate by 19%. 

The reason for this, according to experts, is the fiber in whole grains. Fiber helps slow down how quickly your body absorbs sugar, which keeps your blood sugar levels more stable. 

<h2>Simple Ways To Make Your Diet Healthier </h2>

Making small changes can have a big impact on your health. The National Institute of Diabetes and Digestive and <span>Kidney Diseases</span> recommends a few simple strategies to help prevent type 2 diabetes: 

<ul><li>Make healthier swaps when you can, such as choosing a baked potato instead of French fries.</li><li>Drink water instead of sugary drinks like soda or juice.</li><li>Choose smaller portions of foods that are high in calories, fat, and sugar.</li><li>Eat foods with less trans fat, saturated fat, and added sugars.</li><li>By making consistent, simple choices, you can make a real difference in your long-term health without giving up all your favorite foods.</li></ul>

Diabetes

kidney diseases

High Diabetes Risk

ow You Cook Your Potatoes

Cooking Your Potatoes Wrong

Healthy Potato Swaps

If you are someone who is interested in fitness, healthy diets and exercising for your health, you may have heard various opinions about potatoes in the diet. While there are people who enjoy potatoes, and believe they are healthy, there are other people who do not believe so. Many people believe that the high amount of carbs in the food overburdens the entire meal. However, new research shows that how you prepare your potatoes matter more, than eating the potatoes does. Are You Cooking Your Potatoes Wrong? Published in the BMJ, the study suggests that not all potatoes are created equal when it comes to the risk of type 2 diabetes. While regularly eating French fries was found to increase the risk, eating potatoes prepared in other ways—like mashed, baked, or boiled—did not. The study also found that swapping any type of potato for whole grains could lower your chances of getting the disease. This is important because according to the CDC, about 38 million Americans have diabetes, and the vast majority have type 2. How You Cook Potatoes Matters For years, potatoes have had a bad reputation in the world of diabetes because they are high in carbs and can raise blood sugar levels quickly. However, this new research, published in The BMJ, looked at how different cooking methods change the health impact of potatoes. Researchers followed more than 200,000 people for up to 36 years, tracking their diets and lifestyles. The results showed that having French fries just three times a week raised the risk of developing type 2 diabetes by 20%. On the other hand, eating baked, boiled, or mashed potatoes did not increase this risk. The researchers says the problem with French fries is the way they're cooked. Frying potatoes in oil at very high temperatures adds a lot of fat and can create harmful compounds, which can lead to inflammation and increase the risk of type 2 diabetes.In contrast, methods like baking and boiling don't add these unhealthy elements. Because of their beneficial nutrients like fiber and potassium, non-fried potatoes can actually be part of a healthy diet, even for those with diabetes. What Are Some Healthy Potato Swaps? The study also found that swapping out potatoes for whole grains had an even bigger positive effect. Replacing three servings of French fries per week with whole grains—like whole wheat pasta or farro—was estimated to lower the type 2 diabetes rate by 19%. The reason for this, according to experts, is the fiber in whole grains. Fiber helps slow down how quickly your body absorbs sugar, which keeps your blood sugar levels more stable. Simple Ways To Make Your Diet Healthier Making small changes can have a big impact on your health. The National Institute of Diabetes and Digestive and Kidney Diseases recommends a few simple strategies to help prevent type 2 diabetes: Make healthier swaps when you can, such as choosing a baked potato instead of French fries.Drink water instead of sugary drinks like soda or juice.Choose smaller portions of foods that are high in calories, fat, and sugar.Eat foods with less trans fat, saturated fat, and added sugars.By making consistent, simple choices, you can make a real difference in your long-term health without giving up all your favorite foods.

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