As we mark International Protein Day, it is important to understand this nutrient which is responsible for our muscle growth, tissue repair and several other factors. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day. Among the many sources of protein, chicken and turkey are among the most popular, often featured in meals worldwide. But which of them has a higher protein content?

Protein in white meat, found primarily in the breasts and wings of poultry, contains less myoglobin—the protein responsible for the reddish-brown hue in darker cuts of meat. Because of this, white meat is generally leaner and lighter in colour. Now in both chicken and turkey, it is their breasts which is consumed more. In comparison, 1 ounce (28 grams) has 9 grams of protein, while turkey has a gram less, that is 8 grams/28 grams of protein.

Wings are te second most consumed part. Notably, the protein content in the wing meat of both is almost identical. Each 1-ounce serving of chicken or turkey wing meat provides approximately 9 grams of protein.

Protein Content In Dark Meat

Dark meat contains more myoglobin, which helps transport and store oxygen in muscles. As a result, darker cuts of poultry, such as legs and thighs, have a slightly different nutritional profile.

Leg Meat Also known as drumsticks, the leg meat of both chicken and turkey provides about 8 grams of protein per ounce.

Thigh meat, located above the leg, offers a slight variation in protein content. Chicken thigh has 7 grams of protein per ounce, while Turkey legs have 8 grams. Although turkey thigh contains slightly more protein than chicken thigh, the difference is minimal.

Which Is The Healthier Option?

Both chicken and turkey provide ample protein and essential nutrients, making them excellent dietary choices. However, when choosing between the two, factors like calorie content, fat levels, vitamins, and minerals should also be considered.

Fat is an important part of a healthy diet, but it is also a more concentrated source of calories than protein. As a general rule, dark meat contains more fat than white meat. Chicken has slightly more fat and calories than turkey in both white and dark meat. If you consume poultry with the skin, the fat and calorie content increases significantly.

Nutrient differences between chicken and turkey are minimal. However, white meat generally contains more niacin and vitamin B6, while dark meat is richer in zinc. If you aim to boost your zinc intake, dark meat may be the better option, whereas white meat can provide a vitamin B boost.

While both chicken and turkey are excellent sources of high-quality protein. Chicken breast contains slightly more protein than turkey breast, while turkey thigh has a small edge over chicken thigh. Ultimately, the healthier choice depends on personal dietary goals.

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Blackcurrants might not be as popular as other superfoods, but they certainly deserve a spot in your diet. Despite being relatively under the radar, these dark purple berries are loaded with nutrients that can support digestion, boost immunity, and reduce the risk of chronic illnesses. They might even offer extra support for women experiencing perimenopause and menopause.

What Makes Blackcurrant So Special?

Blackcurrant is a small, tart berry commonly used in jams, juices, and syrups. Although not widely recognised, it’s packed with antioxidants and essential nutrients that can positively impact heart health, immunity, and bone strength. According to Dr. Pamela Tambini, a double-board-certified physician in internal and addiction medicine, blackcurrants are especially rich in vitamin C and also contain vitamins A, E, B-complex, and minerals like potassium, iron, and manganese.

A Bit of a Challenge to Find

Due to past cultivation restrictions in the United States, blackcurrants can be tricky to locate. The fruit was once banned in many states because it could carry a fungus harmful to pine trees. However, today you can find dried, frozen, and juiced blackcurrants at many grocery stores and specialty wellness shops. Supplements, extracts, and powders are also readily available.

Why You Should Consider Blackcurrant Supplements?

Blackcurrant supplements are gaining traction for several reasons. First and foremost, they are a rich source of vitamin C, offering more than three times the recommended daily intake per cup. This high vitamin C content supports immune health by strengthening the body's defenses and aiding in wound healing. Additionally, blackcurrant contains anthocyanins, which help neutralize free radicals, reducing the risk of cellular damage.

Anti-Inflammatory Powerhouse

Blackcurrant seed oil, often found in supplements, is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid that helps combat inflammation. The anthocyanins in the oil also play a role in managing chronic inflammation and easing joint pain, says Kaitlyn Comeau, a registered dietitian and recovery coach.

Bone and Heart Health Benefits

Studies have shown that daily supplementation of blackcurrants for six months can help reduce bone loss in perimenopausal and menopausal women. This could be linked to the fruit’s ability to lower inflammatory proteins that cause bone breakdown. Moreover, blackcurrants can positively influence heart health by reducing bad cholesterol and improving good cholesterol levels, thanks to its potassium and GLA content.

Digestive and Vision Support

Blackcurrants are also beneficial for digestion, providing both soluble and insoluble fibre. These fibers help maintain gut health, support regular bowel movements, and prevent constipation. Moreover, anthocyanins in blackcurrants can enhance eye health by improving blood circulation, which may benefit those with conditions like glaucoma.

Are There Any Side Effects Of Consuming These Fruits?

Generally, blackcurrant is considered safe, but some people may experience mild digestive discomfort. Additionally, those who take blood-thinning or blood pressure medications should exercise caution, as the fruit’s natural compounds could amplify these effects. Consulting a healthcare professional before adding blackcurrants to your routine is recommended.

Blackcurrants may not be mainstream, but their health benefits are undeniable. Whether enjoyed fresh, dried, or in supplement form, these berries offer a natural way to boost immunity, support cardiovascular and bone health, and improve digestion. If you’re looking to diversify your superfood intake, blackcurrant might just be the hidden gem your diet needs.

For years, scientists have tried to understand why sugar tastes so irresistibly good and why humans crave it so strongly. Now, a major breakthrough may have brought us closer to an answer. For the first time, researchers have uncovered the full structure of the sweet receptor — a small but powerful part of the tongue that signals the brain when we taste sweetness. This discovery could change how food is made and how we manage our sugar intake.

The Sweet Receptor: A Molecular Marvel

Our ability to taste sweetness comes down to a special receptor found on our taste buds, located mostly on the tongue. This receptor detects sweet substances and sends signals to the brain that say, “this is good — eat more.”

On May 7, scientists published a new study in the journal Cell that details the structure of this sweet receptor. Led by Charles Zuker of the Howard Hughes Medical Institute and Columbia University, along with co-first author Zhang Juen, the team used advanced tools to map what the receptor looks like and how it functions.

"By uncovering the structure of the sweet receptor, we gain knowledge into the molecular mechanisms that govern how we detect sweetness," Zhang said in a press release.

What Makes Sweetness So Powerful?

Humans are naturally drawn to sweetness. It signals energy-rich foods, like fruit and honey, which were important for survival before modern food systems. Our taste system includes five basic flavors: sweet, salty, sour, bitter, and umami. Each flavor tells the brain something different — sweetness, for example, says “this is safe and enjoyable.”

According to Zuker, “Each of these five taste qualities sends a signal to the brain that says ‘this is appetitive’ or ‘I am averse to this.’” Sweetness triggers a strong reward response in the brain, which is part of why it's so hard to resist sugary treats.

A Tool to Help Curb Sugar Addiction?

This discovery might help food companies find new ways to make sweet products with less actual sugar. Instead of using artificial sweeteners, which can have strange aftertastes or unknown health effects, food scientists might be able to design ingredients that work with the sweet receptor more efficiently. That means people could enjoy the same sweet taste while consuming fewer calories.

“This discovery will greatly benefit the battle against our strong desire for sugar,” said Zhang. “It could help reduce the prevalence of obesity, diabetes, and heart disease.”

The research team behind the discovery has spent more than two decades studying taste, hunger, and the way our brains respond to food. Along the way, they’ve explored how signals from the gut and even the vagus nerve — a major brain-body connector — influence our cravings.

Interestingly, despite spending years analyzing the science of taste, the researchers admit they still enjoy sweets. “Like everyone, I love sweet treats,” Zhang shared. “Understanding how the sweet receptor works not only answered my curiosity but opened doors for practical solutions in health and food science.”

The Future of Sweetness

This breakthrough doesn’t mean the magic of sweetness is lost — if anything, it adds to the wonder. “Knowing how something works does not in any way minimize the magic,” Zuker said. “It only enhances the magic.”

With this new understanding of how our bodies detect sugar, we may be able to reshape our relationship with it — enjoying the sweet taste we love, but in a smarter, healthier way.

Have you ever thought of the food that could lead to a drastic blood sugar spike? However, what if you could eat food that made you happy without experiencing a drastic spike? A bowl of rice or mashed potatoes. All of these sound nice. But, at the cost of what?

However, Dr Terry Shintani, MD, and a Harvard-trained nutritionist who has a following of over 250K on his social media accounts is here to save you! He says you can have your carbs and eat it guilt free.

He has shared a simple method that could cut down the glycemic index (GI) of common carbohydrates down by 50%. He claims that it could potentially transform how people manage blood sugar and overall health.

But, before we get into the method he shared, let us first understand what glycemic index is?

What Is Glycemic Index, How Does It Work?

As per the National Cancer Institute, glycemic index is a measure of increase in the level of blood glucose, which is a type of sugar, that is caused by eating a specific carbohydrate, meaning the food that contains sugar, and compared with eating a standard amount of glucose.

Foods with a high glycemic index release glucose quickly and cause a rapid rise in blood glucose. Foods with a low glycemic index release glucose slowly into the blood.

The glycemic index also ranks the effect food has on blood sugar levels. A low-GI diet suggests foods that have low GI values. The categories are:

• Low GI: 1 to 55
• Medium GI: 56 to 69
• High GIL 70 or higher

When you eat food that have carbohydrates, your digestive system breaks it down into simpler sugars and it enters your bloodstream. This can have an effect on your blood sugar. However, every food item has its own effect on blood sugar levels. For instance, if you have something sweet in the morning, then it can cause a sugar spike in your blood and leave you wanting to eat more carbs.

High-Gi foods can trigger a quick insulin release to regulate glucose, and in turn, it could lead to an increased hunger, insulin resistance and risk of type 2 diabetes. Whereas low Gi-food can digest more slowly and reduce the risk of chronic diseases.

What Does Dr Terry Shintani Say?

Dr Terry has revealed a unique, but a very simple technique that can keep your GI levels in check, even while eating carbs like rice, bread, potatoes, and pasta. "Yes, you can cut the glycemic index of common carbs by as much as 50%."

In a video he shared, he said, "Here's the secret to lowering the glycemic index of common carbs and it helps you control blood sugar. It is unbelievably simple. Just heat it and cool it," he said.

He recommended that cooling the cooked rice in the fridge overnight and then reheating it will drop it GI levels from 78 down to 54. In case you want a toast int he morning, the best way is to freeze it and then toast it. He said that this process lowers the GI levels by 39%.

"For potatoes, cooking, cooling, and reheating can reduce their glycemic index by 30 to 40%. And for pasta, chilling and reheating can cut the glycemic index by 50%."

He explained, "The process of heating and cooling carbs causes a cross-linkage and restructuring of the starch, turning some of it into resistant starches. This slows the digestion of the starch and causes a slower release of sugar into the bloodstream. So, try this simple hack on your carbs to keep your blood sugar in check."