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Peanut Butter Peanut Butter (image credits: unsplash) Peanut butter is often marketed as a protein powerhouse, especially for people looking for plant-based options. But the truth is, two tablespoons of peanut butter contain about 7 grams of protein—far less than most people expect. The real kicker is that peanut butter packs in a lot more fat and calories than protein. According to the USDA Food Database, most of its calories come from fat, not protein, making it a less efficient protein source than lean meats or legumes. Many people use peanut butter thinking it’s a substitute for chicken or eggs, … Read more

Hard-Boiled Eggs Still in Their Shells Hard-Boiled Eggs Still in Their Shells (image credits: pixabay) Think twice before tossing that leftover hard-boiled egg into the microwave for a quick warm-up. Whether in the shell or peeled, hard boiled eggs heated in the microwave release steam. The steam cannot escape the whites, so pressure builds. When you cut (or worse, bite) into the egg, the steam is released instantly. The resulting explosion may burn you. It’s basically like creating a tiny pressure cooker that’s waiting to explode. Exposure to high levels of microwaves can cause a painful burn. Two areas of … Read more

Complex Carbohydrates: The Ultimate Fuel for Performance Complex Carbohydrates: The Ultimate Fuel for Performance (image credits: pixabay) Ever wonder why marathon runners swear by their pre-race pasta meals? Complex carbohydrates like oatmeal, brown rice, and whole-grain bread aren’t just filling—they’re your workout’s best friend. These foods provide sustained energy because they take longer to digest and provide more sustained energy, delivering a steady stream of glucose to your muscles over time. According to a public survey, about 25% of consumers in the United States who work out at least once a month say that exercise, workouts, or sports are part … Read more

Bananas: The High-Sugar Culprit Bananas: The High-Sugar Culprit (image credits: unsplash) Bananas are a beloved snack for many, but if you’re watching your carb intake, they’re not your best friend. A medium banana packs around 27 grams of carbohydrates, most of which come from natural sugars like glucose and fructose. According to the USDA, this is one of the highest carb counts among common fruits. For anyone following a strict low-carb or ketogenic diet, even a single banana could push you over your daily limit. Some nutritionists warn that the high glycemic index of bananas can cause blood sugar spikes, … Read more

Potatoes Potatoes (image credits: pixabay) Potatoes are often the subject of heated health debates. While they are a staple in many diets and provide a good source of vitamin C, potassium, and fiber, their high glycemic index means they can spike blood sugar quickly if not eaten with the skin. A study published in the British Medical Journal in 2024 confirmed that regular consumption of fried or processed potatoes is associated with higher risks of obesity and Type 2 diabetes. Boiled or baked potatoes with the skin are healthier options, but when compared with other vegetables, potatoes simply don’t offer … Read more

Granola: The Calorie-Heavy Crunch Trap Granola: The Calorie-Heavy Crunch Trap (image credits: flickr) That innocent sprinkle of granola might be sabotaging your smoothie bowl more than you realize. A tiny ⅓-cup serving can pack as many as 200-plus calories along with lots of added sugars and saturated fat. Even worse, typical granola can run you 200 calories for a 1/4 cup serving and over 10 grams of added sugar—as much as a small candy bar! The problem isn’t just the calories; it’s how deceptively small those serving sizes are. A third of a cup of granola is going to look … Read more

Rice Cakes Rice Cakes (image credits: unsplash) Rice cakes are a classic light snack, but when it comes to long-lasting fullness, they tend to disappoint. According to a 2023 review in the Journal of Nutrition, rice cakes have a high glycemic index, meaning they cause a quick spike in blood sugar followed by a rapid drop, which often leads to hunger shortly after eating. Their low fiber and protein content make them less satisfying compared to most other snacks. Many people reach for rice cakes thinking they’re a healthy choice, but in terms of satiety, they fall flat. Even pairing … Read more

Acidic Foods Are Ruining Your Pan’s Seasoning Acidic Foods Are Ruining Your Pan’s Seasoning (image credits: pixabay) Picture this: you’ve spent months building up that perfect black coating on your cast iron, only to watch it slowly disappear because you keep making marinara sauce in it. A properly seasoned pan can be used with acidic foods, but is not the best choice if the food will be simmered for a long time, like tomato sauce, according to Virginia Tech food scientist Sean O’Keefe. When cooking acidic foods in cast iron, it’s best to keep the cooking time below 30 minutes; … Read more

Flavored Yogurts: Sweetness Beneath the Surface Flavored Yogurts: Sweetness Beneath the Surface (image credits: pixabay) Most of us grab a cup of flavored yogurt thinking we’re making a healthy choice – after all, it has probiotics and calcium, right? But here’s where things get tricky. The American Heart Association recommends a limit of 24 grams of added sugar per day for women and 36 grams for men, yet a single serving of some flavored yogurts can pack up to 20 grams of sugar. That’s nearly the entire daily limit for women right in one innocent-looking cup. What makes this especially … Read more

for Gut Health, Ranked from Weakest to Most Powerful Whole Grains: The Foundation of Gut Support Whole Grains: The Foundation of Gut Support (image credits: unsplash) Think of whole grains as the steady, reliable friend who’s always there for you. They may not grab headlines like fermented foods, but fiber serves as a prebiotic, or food for the “good” bacteria in the gut, promoting a healthy microbiome. Oats pack a particularly impressive punch with their beta-glucan fiber, which slows down digestion and reduces sugar absorption into the bloodstream, which lowers overall body weight and the risk for type 2 diabetes. … Read more