Famous Flavors

Chocolate and Sweets: The Sweet Saboteurs Chocolate and Sweets: The Sweet Saboteurs (image credits: pixabay) Think that bar of chocolate is the perfect bedtime treat? Think again. Chocolate is packed with sugar, which can have a serious impact on how well you sleep. A study published in the Journal of Clinical Sleep Medicine found that participants who ate more sugar and saturated fats experienced less deep sleep and woke up more throughout the night. But chocolate’s sleep-disrupting powers don’t stop at sugar content. High levels of caffeine in chocolate make it a poor choice for late-night snacking. During the latter … Read more

The Surprising Relationship Between Coffee and Gut Bacteria The Surprising Relationship Between Coffee and Gut Bacteria (image credits: pixabay) Many people don’t realize that coffee’s impact on gut health starts with the trillions of bacteria living in our intestines. Recent studies published in 2023 have shown that moderate coffee consumption can actually increase the diversity of gut microbiota, which is generally considered a good thing. One peer-reviewed article in the journal Nutrients found that people who drink two to three cups of coffee per day had more beneficial bacteria, such as Bifidobacterium, compared to non-coffee drinkers. However, too much coffee—think … Read more

Antioxidant-Rich Foods Deserve More Attention Sea Buckthorn Berries: The Himalayan Superfruit with Record-Breaking Power Sea Buckthorn Berries: The Himalayan Superfruit with Record-Breaking Power (image credits: pixabay) Think all superfruits are created equal? Think again. Sea buckthorn berries, a hardy shrub native to harsh coastal environments, contain what researchers are calling record-breaking antioxidant levels with an ORAC value of 895,281 μmolTE/100g, making it the highest ever measured in superfoods. Motivated by the experimental status and limited commercialization of sea buckthorn in North America, researchers set out to characterize the unique composition of polyphenols in Canadian cultivars, with Professor Fereidoon Shahidi noting … Read more

Fruit Sugar vs. Table Sugar: What’s Really Different? Fruit Sugar vs. Table Sugar: What’s Really Different? (image credits: unsplash) Most people lump all sugars together, but the sugar in fruit—fructose—comes packaged with fiber, water, and a whole range of nutrients. Unlike refined table sugar (sucrose), which is stripped of everything but sweetness, fruit sugar arrives in your body with antioxidants, vitamins, and minerals. Research from Harvard Medical School (2024) points out that eating whole fruit does not raise blood sugar in the same way as candy or soda, thanks to the fiber slowing absorption. This means your body doesn’t get … Read more

Greek Yogurt with Walnuts: A Science-Backed Combo Greek Yogurt with Walnuts: A Science-Backed Combo (image credits: pixabay) Greek yogurt combined with walnuts has taken the spotlight in recent research for its ability to help regulate insulin levels quickly. A 2024 clinical trial published in the American Journal of Clinical Nutrition found that participants who consumed a snack of plain Greek yogurt with crushed walnuts experienced a 14% reduction in post-meal insulin spikes compared to those who ate a carb-heavy snack. The high protein content of Greek yogurt slows down sugar absorption, while walnuts add healthy unsaturated fats and fiber, both … Read more

Dairy Products – The Calcium Champions Dairy Products – The Calcium Champions (image credits: pixabay) Yogurt is an excellent source of calcium, with one cup (245 grams) of plain, whole milk yogurt containing significant amounts of the DV for calcium, as well as a hearty dose of phosphorus, potassium, and vitamins B2 and B12. Think of dairy as your bones’ best friend – it’s like having a calcium deposit service that delivers directly to your skeleton. Many types of yogurt are also rich in probiotics, a type of beneficial bacteria that can promote immune function, improve heart health, and enhance … Read more

Low-Fat Yogurt Low-Fat Yogurt (image credits: pixabay) Low-fat yogurt is often seen as a smart snack, but it’s usually packed with added sugars to make up for the missing fat. According to a 2024 report by the American Heart Association, many popular low-fat yogurts contain upwards of 18 grams of sugar per serving—almost the entire daily limit for women in just one cup. These sugars don’t just cancel out the benefit of eating less fat; they can actually spike your blood sugar and lead to cravings later in the day. Full-fat yogurts, on the other hand, tend to be less … Read more

Whole Grains for Lasting Fuel Whole Grains for Lasting Fuel (image credits: pixabay) Nutritionists often reach for whole grains like oats, brown rice, and quinoa because these foods provide a steady release of energy. Unlike refined grains, whole grains contain fiber and complex carbohydrates that slow down digestion, preventing spikes and crashes in blood sugar. A 2024 review in the Journal of Nutrition underscores that whole grain consumption is linked to higher alertness throughout the day. Many experts choose overnight oats or a slice of whole-grain toast in the morning, since the slow-burning carbs help them avoid that mid-morning slump. … Read more

Oats: The Morning Powerhouse Oats: The Morning Powerhouse (image credits: pixabay) Oats have earned their reputation as a breakfast staple for anyone watching their blood pressure. Packed with soluble fiber called beta-glucan, oats help reduce both systolic and diastolic blood pressure, as shown in multiple clinical trials from 2023. A study published in the American Journal of Clinical Nutrition found daily oat consumption lowered blood pressure by up to 7 mmHg after just eight weeks. The slow-release carbohydrates in oats also keep you full longer, so you’re less likely to reach for salty snacks later. Try topping your oats with … Read more

Omega-3 Rich Fish Pack the Ultimate Brain Boost Omega-3 Rich Fish Pack the Ultimate Brain Boost (image credits: unsplash) Ever feel like your thoughts are swimming upstream? You’re not alone. A diet providing brain nourishing nutrients such as salmon, avocados, turmeric, olive oil, yogurt, beans, eggs, and leafy greens can help fight brain fog. Fatty fish like salmon, sardines, and mackerel are absolute powerhouses when it comes to clearing mental fog. A study on school kids showed improvement in academic performance with omega-3 fatty acid supplements. On the other hand, diets high in saturated and trans fat negatively affect mental … Read more