Jackfruit is all the rage these days. Whether shredded as taco meat, used in chicken-free nuggets and burgers, or, if you’re lucky enough, ripe right off the tree, there’s no wrong way to enjoy jackfruit. Now, jackfruit enthusiasts have another application for the tropical fruit: jackfruit flour.

Jackfruit flour, a gluten-free alternative derived from the unripe jackfruit, has gained significant attention in the health and wellness industry. Once an underutilized byproduct, this flour is now being hailed for its nutritional benefits, especially its potential to help manage type 2 diabetes. As demand for functional foods rises, jackfruit flour is emerging as a powerhouse ingredient rich in fiber, low in carbohydrates, and packed with essential vitamins and minerals.

From fruit to flour

The process of making jackfruit flour begins with the selection of mature yet unripe jackfruits, primarily grown in tropical regions such as India, Bangladesh, Sri Lanka, and parts of Southeast Asia. These regions have the ideal climate for cultivating jackfruit trees, which are known for their large, spiky fruits that can weigh up to 80 pounds.

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Once harvested, the jackfruits undergo a cleaning process to remove any excess latex, which is a naturally occurring sticky substance. The fruit is then peeled, and its fleshy interior is separated from the seeds. The raw jackfruit pieces are sliced into uniform portions and then subjected to dehydration through sun-drying, freeze-drying, or low-temperature oven drying. The chosen drying method plays a crucial role in preserving the nutritional content and preventing enzymatic browning.

After dehydration, the dried jackfruit pieces are finely milled into a powder. This flour undergoes sieving to ensure a smooth, consistent texture, making it suitable for a variety of culinary applications. The final product is then packaged in airtight containers to maintain freshness and extend shelf life. Unlike many commercial wheat-based flours, jackfruit flour is free from preservatives and artificial additives, making it an appealing option for those seeking natural, whole-food alternatives.

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As interest in sustainable food sources continues to rise, jackfruit flour holds strong potential as a mainstream alternative to conventional flours. Jackfruit trees require minimal water and grow abundantly without the need for chemical fertilizers, making them an environmentally friendly alternative to grain-based crops like wheat or rice, which require intensive agricultural inputs.

“It is easy to grow. It survives pests and diseases and high temperatures. It is drought-resistant,” Danielle Nierenberg, president of Food Tank told The Guardian. “It achieves what farmers need in food production when facing a lot of challenges under climate change.”

Nutritional profile and health benefits

Jackfruit flour boasts a robust nutritional profile, making it an attractive ingredient for health-conscious consumers. It is naturally rich in dietary fiber, providing digestive benefits while helping to regulate blood sugar levels. A single serving of jackfruit flour (approximately 30 grams) contains:

• High-fiber content: Roughly six to eight grams per serving, aiding digestion and promoting gut health.

• Low-glycemic index (GI): Unlike refined wheat flour, jackfruit flour has a much lower GI, meaning it causes a slower rise in blood sugar levels.

• Essential vitamins and minerals: Including vitamin C, vitamin A, potassium, calcium, and iron, all of which support immune function, bone health, and cardiovascular well-being.

• Antioxidant properties: Jackfruit contains phytonutrients that help combat oxidative stress and inflammation.

One of the most notable benefits of jackfruit flour is its ability to aid in managing type 2 diabetes. A randomized, double-blind, placebo-controlled study published in the American Journal of Clinical Nutrition found that participants who replaced a portion of their daily carbohydrate intake with jackfruit flour experienced a significant reduction in glycosylated hemoglobin (HbA1c) levels over a 12-week period.

The study found patients who consumed the jackfruit flour had a significantly higher reduction in HbA1c, FPG, and PPG than the control group, demonstrating the efficacy of jackfruit flour in glycemic control as medical nutrition therapy replacing an equal volume of rice or wheat flour in daily meals.

“It’s a miracle. It can provide so many nutrients and calories – everything,” Shyamala Reddy, a biotechnology researcher at the University of Agriculture Sciences in Bangalore, India, told The Guardian. “If you just eat 10 or 12 bulbs of this fruit, you don’t need food for another half a day.”

How to use jackfruit flour

Jackfruit flour’s neutral taste and fine texture make it an incredibly versatile ingredient that can seamlessly integrate into various recipes.

1Traditional sses in South Asian cuisine

In South India, jackfruit flour has long been incorporated into everyday meals. It is often blended into dosa and idli batter to enhance fiber content and lower the glycemic index of these staple foods. Some households also mix a tablespoon of jackfruit flour into traditional porridge or kanji to boost satiety.

2Gluten-free baking

For those avoiding gluten, jackfruit flour serves as an excellent alternative to wheat flour in baked goods. It can be used in cakes, muffins, pancakes, and even bread. Since jackfruit flour lacks gluten, it is often combined with other gluten-free flours such as almond or coconut flour for better texture and binding.

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3Thickening agent for soups and sauces

Due to its high fiber content, jackfruit flour acts as an effective thickening agent in soups, stews, and gravies. It can replace cornstarch or all-purpose flour in recipes requiring a thick, creamy consistency.

4Smoothies and nutritional drinks

For a nutrient-dense boost, adding a spoonful of jackfruit flour to smoothies or protein shakes is an easy way to incorporate fiber and essential minerals into one’s diet without altering the taste significantly.

Where to find jackfruit flour

With growing consumer interest in plant-based and functional foods, jackfruit flour is becoming more widely available in supermarkets, specialty health food stores, and online marketplaces. Leading brands such as Jackfruit365, Telugu Foods, and Beleon have launched commercial versions of jackfruit flour. Currently, the best option for sourcing jackfruit flour is via online retailers like Amazon.

For those interested in making jackfruit flour at home, the process is simple but requires patience. Using a dehydrator or an oven at low temperatures, individuals can dry jackfruit slices over several hours before grinding them into a fine powder. This homemade alternative ensures a preservative-free product with maximum nutrient retention.

This post was originally published on VegNews.com.

A recent study led by the Murdoch Children’s Research Institute (MCRI) and published in The Lancet projects a significant rise in global childhood and adolescent obesity by 2050. The research indicates that one in six individuals aged five to 24 will be obese within the next 25 years, totaling approximately 360 million young people.

Additionally, about one-third of this age group, or 385 million, are expected to be overweight. These alarming projections underscore the urgent need for comprehensive public health interventions to address the escalating obesity crisis among youth.

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The study highlights a dramatic increase in obesity rates over recent decades. From 1990 to 2021, the global obesity rate for individuals aged five to 24 tripled, rising by 244 percent to 174 million. This surge suggests that existing strategies to combat obesity have been insufficient, leaving a generation of young people vulnerable to associated health complications. As of 2021, 493 million children and adolescents were classified as overweight or obese.

‘A vulnerable population’

Jessica Kerr, PhD, of MCRI emphasized the critical need for immediate action, stating, “Children and adolescents remain a vulnerable population within the obesity epidemic. Prevention is key as obesity rarely resolves after adolescence.”

She further warned of the extensive burden this trend places on health systems and economies, noting the increased risks of diabetes, cancer, heart problems, respiratory issues, fertility challenges, and mental health disorders associated with high Body Mass Index (BMI).

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Kerr also pointed out the potential for these health issues to affect future generations, stating, “This giant burden will not only cost the health system and the economy billions, but complications associated with a high BMI … will negatively impact our children and adolescents now and into the future, even holding the potential to impact our grandchildren’s risk of obesity and quality of life for decades to come.”

The analysis, released on World Obesity Day, utilized data from the 2021 Global Burden of Diseases, Injuries, and Risk Factors Study, led by the Institute for Health Metrics and Evaluation. The study assessed current overweight and obesity levels and provided forecasts across 204 countries and territories. Projections indicate that nations such as the United Arab Emirates, Cook Islands, Nauru, and Tonga will experience the highest prevalence of obesity. Meanwhile, countries including China, Egypt, India, and the US are expected to have the largest number of children and adolescents with obesity by 2050.

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In Australia, the situation is particularly concerning. The country has witnessed one of the fastest transitions to obesity globally among its youth. Currently, Australian girls are more likely to be obese than merely overweight. Projections for 2050 suggest that among Australians aged five to 24, approximately 2.2 million will be obese, with an additional 1.6 million classified as overweight.

Resources absent in at-risk regions

Kerr highlighted regions at heightened risk, stating, “Without urgent policy reform, the transition to obesity will be particularly rapid in North Africa, the Middle East, Latin America, and in the Caribbean, where the rise is concurrent with high population numbers and limited resources.”

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She emphasized the necessity for national surveillance systems to monitor obesity trends, especially in areas historically focused on combating undernutrition and stunting. Kerr also stressed the importance of targeting older adolescent girls, aged 15 to 24, for interventions to prevent intergenerational transmission of obesity and related chronic conditions.

Professor Susan Sawyer of MCRI called for governmental investment in multifaceted strategies to address the root causes of obesity. She stated, “While people and families can work to balance their physical activity, diet, and sleep, everything in our environments works to counteract these efforts.” Sawyer advocated for regulatory measures such as taxing sugar-sweetened beverages, banning junk food advertising aimed at young people, and funding healthy meals in schools. She also suggested broader policy initiatives, including urban planning reforms to promote active lifestyles.

This post was originally published on VegNews.com.

Think about the spiciest dish you’ve ever put in your mouth—maybe you’ve had some enchiladas or fajitas that packed some heat, or perhaps you’ve indulged in phaal curry (otherwise known as the spiciest meal on Earth). Now, think about the taste. Hard to describe, right? But even if you like spice, you probably thought it was uncomfortable. And that’s because when we eat ultra-spicy foods, it actually causes a painful sensation in the mouth. It’s not sweet, salty, bitter, sour, or umami (the five main tastes our tongues can detect), but pain.

JUMP TO THE HOT SAUCES

We hear you. Pain does not sound like something we should be inflicting on ourselves. But actually, in the case of spicy food, a little bit of pain might be kind good. In fact, it may induce endorphins for some people, but not necessarily everyone, which explains why many do not enjoy eating spicy foods but plenty of others do. Spicy food also may come with some health benefits, which makes that weirdly pleasurable yet painful sensation even more worth it. Spice lovers, here’s what you need to know. Plus, hot sauce and pepper recommendations. Let’s turn up the heat.

Is spicy food good for you?

Spicy food is associated with some health benefits, and that might be down to a chemical called capsaicin. This is basically the active component of chili peppers responsible for bringing the heat. When our mouths detect capsaicin, it kickstarts the fight or flight process, and the body releases stress hormones like adrenaline. As your body responds to the sensation of heat, you start to sweat, you turn red, your heart rate increases, and your nose runs, you know the drill.

And, for some people, the body also releases endorphins, just like when you exercise, which produces a natural high. Humans probably like this because of the thrill, notes a report by BBC—it’s kind of like why we rush towards rollercoasters.

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But adrenaline aside, capsaicin is also associated with some significant health benefits. In 2020, one study from the American Heart Association linked consumption of chili peppers with a potentially lower risk of death from heart disease and cancer. 

“We were surprised to find that in these previously published studies, regular consumption of chili pepper was associated with an overall risk-reduction of all-cause, CVD, and cancer mortality. It highlights that dietary factors may play an important role in overall health,” senior author Bo Xu, MD, cardiologist at the Cleveland Clinic’s Heart, Vascular & Thoracic Institute in Cleveland, OH, said in a statement. He added, however, that further research is still needed.

“The exact reasons and mechanisms that might explain our findings, though, are currently unknown,” Xu noted. “Therefore, it is impossible to conclusively say that eating more chili peppers can prolong life and reduce deaths, especially from cardiovascular factors or cancer. More research, especially evidence from randomized controlled studies, is needed to confirm these preliminary findings.”

But capsaicin is just one component of chilies. They also contain nutrients, like vitamin C, vitamin B, copper, potassium, and vitamin A, for example.

The spiciest hot sauces and peppers to try

If you like to bring the heat when you cook, or you’re intrigued about experimenting with spice, here are some of the best hot sauces and peppers to try next. Pro tip: if you’re not used to the heat, keep a glass of cold oat milk on hand to cool down your mouth while you’re eating (not water, as this will only make the spicy effect worse!). After you’ve read this list, find all of our best spicy vegan recipes here!

Tabasco

1 Tabasco

One of Louisiana’s most iconic inventions, Tabasco sauce is full of spice and iconic pungent flavor. It scores around 3,500 on the Scoville Scale (a measurement tool for spicy peppers that goes up to around 2,200,000), which means it has a kick, but it’s still at the milder end when compared with other spices.
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2 Louisiana Hot Sauce

Made with aged peppers, distilled vinegar, and salt, this Louisiana Hot Sauce is a great way to add just a little dash of heat to your favorite meal. The simple tried and tested recipe has been around since the 1920s, and remains a staple in kitchens all over the US. It’s pretty mild, coming in at just 450 on the Scoville Scale.
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3 Cholula

Formulated in Mexico, the home of many spicy dishes, Cholula hot sauce is allegedly based on a century-old family recipe. It features both arbol and piquin peppers, both of which originated in Mexico, alongside an “array of regional spices,” notes the brand. At 3,600 Scoville units, Cholula certainly has quite the kick compared to Louisiana Hot Sauce, for example, but it’s not going to blow your head off in terms of heat.
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4 Frank’s RedHot

The recipe for Frank’s RedHot sauce was perfected way back in 1918, but it wasn’t until the 1960s that it was paired with buffalo wings for the first time. Now, you’d be hard-pressed to find a better combination (obviously the wings have to be vegan though). If you like things mild, the Original Frank’s RedHot scores only 450 Scoville units. But don’t worry if you like things a bit spicier, because its Xtra Hot variety comes in at around 2,000.
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5 Carolina Reaper chili pepper powder

Are you feeling brave? The Carolina Reaper is the hottest chili pepper in the world. It’s sweet, fruity, and, at 2.2 million Scoville (that’s not a joke), it is seriously intense. Only try some of this powder if you’re really into spice, and use it sparingly, because it’s going to knock your socks off. Proceed with caution.
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6 Espelette pepper powder

At around 4,000 on the Scoville scale, the espelette pepper, which is cultivated in Espelette in France (and only this region—nowhere else), has nothing on the Carolina Reaper in terms of spice factor, but it’s nice and sweet, and still gives off a pleasantly mild kick.
find it here

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7 Dried chile de árbol

This small, potent red Mexican chili, which is always sold dried, can be added to many different dishes to add flavor and a good level of spice. On the Scoville Scale, they measure between 15,000 and 30,000, so expect some pretty serious heat when you’re cooking.
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8 Sliced jalapeño peppers

Jalapeño is one of the most popular peppers in the US, and it’s arguably one of the best pizza toppings around, especially when it’s combined with vegan pepperoni. It’s pretty spicy, and depending on the variety you get, these common peppers can reach 8,000 on the Scoville Scale (at their lowest, they usually sit at around 2,000).
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9 Ghost chili pepper powder

Adding some of this ghost chili pepper powder to your curry or sauce is going to seriously turn up the heat, so use sparingly and with caution. Known as Bhut Jolokia, this is another of the world’s hottest peppers (seriously, it’s around 170 times hotter than Tabasco and sits at around 1 million Scoville Units). This is a popular choice with spice lovers, though, so don’t shy away if you love dishes with a big kick.
find it here

This post was originally published on VegNews.com.

IV vitamin therapy has surged in popularity, promoted by wellness clinics and concierge services offering everything from energy-boosting drips to hangover cures. The concept is simple: by bypassing the digestive system, these intravenous infusions are said to deliver essential nutrients directly into the bloodstream for faster, more efficient absorption. Celebrities including Rihanna and Adele have both embraced IV vitamin therapy to support their demanding careers, fueling the idea that this method offers superior benefits compared to oral supplements. 

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The rise of IV vitamin therapy has been fueled in part by social media, with influencers and wellness brands positioning it as an essential part of a high-performance lifestyle. Mobile IV services have made the treatment even more accessible, offering in-home visits for busy professionals, frequent travelers, and event-goers looking for a rapid energy boost. However, while proponents argue that these treatments provide an instant wellness boost, experts remain skeptical about whether IV therapy delivers meaningful long-term benefits for healthy individuals.

What is IV vitamin therapy?

IV vitamin therapy involves administering a blend of vitamins, minerals, and hydration fluids directly into the bloodstream through an intravenous drip. Unlike oral supplements, which must pass through the digestive system before absorption, IV infusions are designed to deliver nutrients immediately into circulation, theoretically allowing for higher levels of bioavailability.

Initially developed for medical use, IV therapy has long been used in hospitals for patients with severe dehydration, nutrient deficiencies, or conditions that impair absorption, such as Crohn’s disease and celiac disease. In recent years, the wellness industry has adopted the practice, marketing it as a quick fix for fatigue, weakened immunity, and even beauty concerns like dull skin and premature aging. Mobile IV services now offer treatments on demand, bringing the service directly to homes, offices, and hotel rooms.

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While IV therapy was once reserved for medical necessity, today’s consumers seek infusions to combat everything from jet lag to post-workout muscle fatigue. Rihanna has been photographed receiving IV drips, leading to speculation that she relies on them to maintain energy during world tours. Similarly, Adele has reportedly turned to vitamin infusions to sustain vocal health and endurance during high-pressure performances. With high-profile endorsements like these, the treatment has evolved from a medical tool into a luxury wellness trend.

For individuals with confirmed nutrient deficiencies or conditions that affect absorption, IV therapy can be a valuable tool. However, for the average healthy person, most medical professionals agree that a well-balanced diet, adequate hydration, and oral supplementation when needed are sufficient for maintaining optimal health. The Mayo Clinic states that “most people can get the vitamins and minerals they need from their diet and oral supplements without the need for IV infusions.”

What’s in IV vitamin infusions?

Most IV vitamin drips contain a combination of vitamins, minerals, electrolytes, and amino acids designed to address specific health concerns. The widely used Myers’ Cocktail, named after the late Dr. John Myers, is a blend of magnesium, calcium, B-complex vitamins, and vitamin C. It is often marketed as a treatment for fatigue, immune support, and chronic conditions like fibromyalgia and migraines.

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Other common ingredients in IV drips include vitamin C, zinc, and glutathione, an antioxidant often associated with detoxification and skin brightening. Some infusions focus on hydration, replenishing fluids and electrolytes lost through excessive sweating, illness, or alcohol consumption. Athletes frequently turn to IV therapy for post-workout recovery, seeking formulations that include amino acids, electrolytes, and antioxidants to reduce muscle soreness and inflammation.

For some, the appeal lies in the belief that IV therapy can provide higher doses of vitamins than what is possible through diet alone. Clinics promote high-dose vitamin C infusions for immune function, while anti-aging formulations often contain glutathione, which some claim can reduce oxidative stress. Other blends are targeted at mental clarity, with ingredients like magnesium and B vitamins that are linked to cognitive function.

Does IV vitamin therapy work?

The effectiveness of IV vitamin therapy is one of the most debated topics in wellness. While proponents claim it offers near-instant results, scientific evidence supporting the benefits of IV infusions for healthy individuals is limited. The body tightly regulates nutrient absorption, meaning that excess water-soluble vitamins, such as B and C, are typically excreted rather than stored.

“For the most part, people report feeling better after these treatments because it’s a rapid way to receive hydration,” says Sam Torbati, MD, co-chair of emergency medicine at Cedars-Sinai. “If you’ve been sick or out drinking, you’re dehydrated—so hydrating will make you feel better.”

Studies indicate that the benefits of IV therapy for hydration are well established. Hospitals use intravenous fluids for patients with severe dehydration, and rehydration through IV drips can be beneficial for those recovering from illness or intense physical exertion. However, the advantage of receiving additional vitamins beyond hydration remains unproven for most healthy individuals.

The use of IV vitamin therapy in medical settings is well documented. Patients with conditions like Crohn’s disease, celiac disease, or short-bowel syndrome may struggle to absorb nutrients efficiently and can benefit from intravenous supplementation. Cancer patients undergoing chemotherapy sometimes receive high-dose vitamin C infusions as part of their treatment plan, though research on its effectiveness remains inconclusive. A study published in the Canadian Medical Association Journal found that while intravenous vitamin C has been proposed as an adjunct therapy for cancer, evidence supporting its efficacy is lacking.

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Some clinics offer IV drips for hangover recovery, claiming that their blends of electrolytes, B vitamins, and anti-nausea medications can alleviate symptoms within an hour. While hydration and electrolyte replacement can help, many medical professionals argue that these effects are primarily due to fluid replenishment rather than the added vitamins. Since the body naturally metabolizes alcohol at a fixed rate, no amount of IV therapy can accelerate that process.

Downsides of IV vitamin therapy

Despite its popularity, IV vitamin therapy is not without risks. While generally considered safe when administered by a trained professional, complications can arise. The most common risks include infection at the injection site, allergic reactions, and imbalances caused by excessive nutrient intake. 

One major concern is vitamin toxicity, particularly with fat-soluble vitamins like A, D, E, and K, which accumulate in the body rather than being excreted. High doses of minerals such as magnesium or calcium can also cause adverse effects, especially for individuals with kidney disease. The Cleveland Clinic advises that patients should be cautious about IV vitamin therapy, as unnecessary or excessive treatments could lead to potential health risks.

Another issue is the lack of regulatory oversight. Unlike prescription medications, most IV vitamin infusions are not subject to FDA approval. While some clinics are run by licensed medical professionals, others operate without strict medical supervision, leading to inconsistencies in dosing and sterility. Consumers considering IV therapy should verify that the provider follows medical safety standards and uses high-quality ingredients.

“When you put something straight into the bloodstream, you bypass all of your body’s built-in safeguards and filters,” Torbati says. “You want to make sure you know exactly what’s in it.”

The cost of IV vitamin therapy is another factor to consider. Prices vary widely depending on the provider and formulation, with a basic hydration drip typically costing between $100 and $150. Custom treatments with added nutrients can range from $250 to $500 per session, with some clinics recommending regular treatments that can add up to thousands of dollars annually. Since IV therapy is considered an elective wellness treatment, insurance rarely covers the cost unless it is medically necessary. 

This post was originally published on VegNews.com.

The debate over high-protein versus low-protein diets has intensified as wellness trends push protein consumption to new heights. From gym-goers chugging protein shakes to the rise of meat-heavy ketogenic diets, the emphasis on protein as a pillar of health is stronger than ever. Yet, regions known as Blue Zones—areas where people consistently live past 100 years—tell a different story. These long-lived populations consume significantly less protein, primarily from plant-based sources, than the Western average. So, is a low-protein diet the key to longevity?

The Blue Zones diets

Blue Zones, identified by National Geographic researcher Dan Buettner, include regions such as Okinawa, Japan; Sardinia, Italy; Ikaria, Greece; Nicoya, Costa Rica; and Loma Linda, CA in the US. Across these areas, a common dietary pattern emerges: high consumption of legumes, whole grains, and vegetables, with minimal animal protein.

Blue Zones

Okinawans, for example, derive only about nine percent of their calories from protein, primarily from soy-based foods such as tofu and miso. The Nicoyan diet follows a similar pattern, relying on beans, squash, and corn tortillas for sustenance. Even in Sardinia and Ikaria, where dairy plays a larger role, protein intake remains modest compared to the high-protein norms of Western diets where protein, much of it from animal sources, makes up about 16 percent of calories.

What the science says

Recent research supports the Blue Zones approach. A study published in Cell Metabolism found that middle-aged adults who consumed high amounts of animal protein were four times more likely to die from cancer and had a 75 percent increased risk of overall mortality compared to those on low-protein diets. However, this risk was not observed in individuals over 65, suggesting that protein needs may increase with age.

Valter Longo, a leading researcher on aging and the author of The Longevity Diet, has advocated for moderate protein intake, particularly from plant-based sources. Longo says protein restriction can activate pro-longevity pathways, explaining it’s not about eliminating protein but about the source and the timing.

Animal protein, particularly red and processed meat, has been linked to an increased risk of chronic diseases. The World Health Organization classifies processed meats such as bacon and sausage as Group 1 carcinogens, meaning they have a definitive link to cancer. Additionally, diets high in animal protein have been associated with an increased risk of heart disease due to their saturated fat and cholesterol content.

Conversely, plant-based proteins—such as beans, lentils, and nuts—offer fiber, antioxidants, and polyphenols that help reduce inflammation and support gut health. A study published in JAMA Internal Medicine found that replacing just three percent of animal protein with plant protein reduced the risk of premature death by 10 percent.

A low-protein diet has also been linked to reduced risk of type 2 diabetes and kidney disease. High-protein diets, particularly those rich in animal protein, place additional strain on the kidneys and may accelerate the progression of kidney disease. The National Kidney Foundation recommends plant-based protein sources for individuals at risk, noting that they produce fewer waste products that tax the kidneys.

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Additionally, research from Harvard T.H. Chan School of Public Health found that high consumption of red meat, particularly processed varieties, increased the risk of type 2 diabetes by 20 percent. Meanwhile, plant-based proteins, such as nuts and legumes, were associated with improved insulin sensitivity and lower blood sugar levels.

Muscle maintenance without meat?

One of the biggest concerns surrounding a low-protein diet is muscle loss. However, research suggests that adequate plant protein combined with resistance training is sufficient to maintain muscle mass. In a study published in the American Journal of Clinical Nutrition, researchers found no significant difference in muscle-building between individuals consuming animal protein versus plant protein, provided that total protein intake was adequate.

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This aligns with the Blue Zones, where elders maintain high levels of physical activity despite lower protein intake. Sardinians, for instance, engage in daily walking and manual labor well into old age, while Okinawans practice tai chi and gardening—both of which contribute to muscle retention and overall vitality.

What this means for the average diet

“Protein contains the same 20 amino acids, regardless of where it comes from,” says nutrition expert Christopher Gardner. “It isn’t the amount of protein consumed as much as the proportions of amino acids, which make up proteins, that matter most.”

While Blue Zones residents naturally follow low-protein, plant-forward diets, shifting away from the Western emphasis on high protein may require a mindset change. Many nutrition experts now advocate for a “protein redistribution” approach, where total protein remains moderate but leans heavily toward plant-based sources.

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“A lot of people think that plants don’t have enough total protein to meet human requirements,” Gardner says. “But the truth is vegetarians and vegans usually meet and exceed their protein requirement as long as they’re eating a reasonable variety of foods.”

And, he says, there are things to consider: “Animal foods don’t have fiber, and plant foods generally don’t have saturated fat. In this sense, it’s actually more beneficial to choose plant foods over animal foods.”

This post was originally published on VegNews.com.

The modern world is facing a sleep crisis, with millions of people struggling to get the rest they need. Sleep deprivation is linked to a range of mental health issues, including increased stress, anxiety, and depression. Despite this, the importance of sleep is often overshadowed by a culture that prioritises productivity over rest.

One of the most overlooked factors in sleep quality is the sleep environment itself – particularly bed size (such as a king size). A cramped sleeping space can lead to frequent disturbances, discomfort, and poor sleep hygiene, all of which contribute to mental and physical exhaustion. By prioritising a spacious and comfortable sleep setup, individuals may see significant improvements in their overall well-being.

The Modern Sleep Crisis

Sleep deprivation is a growing issue in the UK and around the world. Studies show that nearly three quarters (71 percent) of UK adults do not get the recommended seven to nine hours of sleep per night, with similar trends seen globally. The consequences of chronic sleep deprivation extend beyond fatigue, contributing to cognitive impairment, weakened immune function, and serious mental health issues.

One of the key drivers of this crisis is the pervasive hustle culture, which glorifies long work hours and productivity at the expense of rest. Many people sacrifice sleep to meet demanding schedules, leading to burnout and stress. Additionally, the rise of digital technology has disrupted natural sleep patterns. The blue light emitted by screens suppresses melatonin production, making it harder to fall asleep and stay asleep.

As a result, poor sleep has become a significant factor in rising levels of anxiety, depression, and other mental health conditions. Without adequate rest, emotional regulation and resilience decline, making it harder to cope with daily stressors. Addressing the sleep crisis requires a cultural shift towards valuing rest as an essential pillar of health and well-being.

The Science Behind Sleep and Mental Health

Sleep is a fundamental component of overall well-being, directly influencing both physical and mental health. When individuals do not get enough quality sleep, it can lead to severe physiological and psychological consequences. Chronic sleep deprivation weakens the immune system, increases inflammation, and contributes to the development of chronic conditions such as heart disease and diabetes. From a mental health perspective, lack of sleep exacerbates symptoms of anxiety and depression, making emotional regulation increasingly difficult.

Furthermore, sleep plays a crucial role in cognitive function, including memory retention, problem-solving abilities, and decision-making skills. Without sufficient rest, the brain struggles to process and store information efficiently, leading to diminished productivity and focus. The ability to manage stress is also directly linked to sleep quality, as rest allows the body to recover from daily stressors and regulate hormone levels such as cortisol.

Creating a sleep-friendly environment is essential for maintaining good mental health. Factors such as bed size, mattress quality, room temperature, and lighting can significantly influence sleep hygiene. By prioritising an optimal sleep environment, individuals can enhance their sleep quality, ultimately improving emotional stability, cognitive performance, and overall well-being.

Why Bed Size Matters

The size of a bed plays a crucial role in sleep quality. A larger bed provides more room to move freely, reducing the likelihood of discomfort and interruptions during the night. Cramped sleeping conditions can lead to frequent awakenings, as partners may accidentally disturb each other, affecting the depth and continuity of sleep.

Research has shown that individuals who sleep in larger beds experience fewer disturbances and enjoy better overall sleep quality. When there is ample space to stretch out and find a comfortable position, the body can fully relax, promoting deeper and more restorative sleep. Additionally, for couples, a larger bed minimizes movement disruptions, ensuring that one person’s tossing and turning does not negatively impact the other’s rest.

Beyond just physical space, the perception of having a spacious sleep environment can also have psychological benefits. Knowing there is enough room to move can reduce feelings of restlessness and enhance relaxation, making it easier to fall and stay asleep. Investing in a larger bed can be a simple yet effective way to improve overall sleep hygiene and mental well-being.

The Psychological Benefits of a Better Sleep Environment

A well-designed sleep environment has profound effects on mental well-being. Spacious sleeping arrangements can help to reduce stress and promote relaxation by providing an unconfined, restful space where the body can fully unwind. People sleeping in larger beds often report feeling more at ease, which leads to deeper, more restorative sleep.

An optimal sleep setup can also contribute to creating a sanctuary that fosters emotional stability. Elements such as a comfortable mattress, soft bedding, and a clutter-free bedroom environment can significantly enhance feelings of safety and comfort. When individuals feel secure in their sleep environment, they are more likely to experience uninterrupted rest, which is vital for emotional regulation and overall mental health.

Experts in sleep science and psychology consistently highlight the importance of a supportive sleep setting. Testimonials from individuals who have upgraded their sleeping arrangements often reflect noticeable improvements in mood, stress levels, and cognitive function. Investing in a well-structured sleep space is a simple yet effective way to support mental and emotional well-being.

Practical Steps to Improve Sleep Through Bed Choice

When to Consider Upgrading to a Bigger Bed

If you frequently wake up feeling cramped or find yourself disturbed by a partner’s movements, it may be time to invest in a larger bed. A good rule of thumb is to assess whether you can lie comfortably with your arms outstretched without feeling confined. A bigger bed allows for better movement, reduces partner disturbances, and creates a more relaxing sleep environment.

Other Factors to Consider: Mattress Type, Bedding, and Room Setup

Beyond bed size, the choice of mattress is crucial. Memory foam, hybrid, or pocket-sprung mattresses cater to different sleep preferences and can greatly impact comfort. Opt for breathable, high-quality bedding to regulate temperature and improve sleep quality. Additionally, arranging your room to minimize clutter, control light exposure, and maintain a cool temperature can enhance overall restfulness.

Additional Sleep Tips to Complement a Better Sleep Environment

• Establish a consistent bedtime routine to regulate your sleep cycle.
• Reduce screen time at least an hour before bed to minimise blue light exposure.
• Use blackout curtains to create a dark, restful atmosphere.
• Consider using white noise or calming sounds to improve relaxation.
• Invest in ergonomic pillows that support your neck and spine alignment.

By making these simple yet effective adjustments, you can create an optimal sleep environment that supports both physical and mental well-being.

Final Thoughts

Sleep is an essential component of mental and physical health, yet it is often neglected in modern lifestyles. The evidence is clear: poor sleep quality contributes to heightened stress levels, emotional instability, and cognitive decline. Addressing the sleep crisis requires a conscious effort to prioritise rest and optimise sleeping conditions.

One simple yet impactful change is ensuring adequate sleeping space. A larger bed can significantly enhance comfort, reduce sleep disturbances, and foster deeper, more restorative rest. Investing in a better sleep setup is an investment in overall well-being.

By making small but meaningful adjustments—such as upgrading to a more spacious bed, selecting the right mattress, and refining sleep hygiene practices—individuals can drastically improve their quality of sleep and, in turn, their mental and emotional health. It’s time to recognise sleep as a pillar of well-being and take the necessary steps to nurture it.

By Nathan Spears

This post was originally published on Canary.

While they might seem like a simple enough snack, cashews have quite the history. Native to Brazil, cashew trees were discovered by Portuguese colonizers in the 1500s, and their fruit, which produces nuts, was quickly traded around the world. Today, you can still find cashew trees in South America’s rainforests. But, according to Statista, today’s leading exporter of cashew nuts is actually nearly 6,000 miles away in Tanzania. 

Jump to the products

Today, all over the world, cashews are loved for their versatility (particularly when it comes to making dairy-free milk, cheese, yogurt, and cream), but also for their nutritional benefits. Here, we dive into all of the benefits of cashews, some of the best products on the market, as well as some tasty recipes to make with cashews as the star ingredient. 

Jump to the recipes

What are cashews?

The scientific name for the cashew tree is Anacardium occidentale. This produces a pepper-shaped drupe known as the cashew apple, or if you’re in Central America, a marañón. Underneath this grows a small tree fruit which is shaped like a kidney, and inside that is what is commonly referred to as the cashew “nut” (despite the fact that it is technically a seed).

Quang Nguyen Vinh/Pexels

While they grow in a way that is very similar to legumes, cashews are not classified as such because they grow inside a hard drupe shell, not a pod (like peas, for example).

Are cashews healthy?

It’s worth noting that in their raw-shelled form, cashews are poisonous to humans. This is because the shells contain urushiol, a mixture of organic and toxic, compounds. When human skin comes into contact with urushiol, it can cause an itchy, red, and painful allergic reaction—imagine if you brushed up against some poison ivy, for example, which also contains urushiol.

Jonathan Borba/Pexels

But most of the cashews you can buy in the store have been cooked and processed, so they’re perfectly safe to eat. And they’re nutritious, too, as they’re a good source of protein, fiber, iron, and unsaturated fats, as well as copper, zinc, and magnesium. To benefit from this nutrition, experts recommend you consume around 15 cashew nuts per day.

Benefits of cashews

Nutrition aside, cashews have other benefits, too. Because of their creamy texture, they’re an effective dairy alternative, and are used to make milk, cheeses, yogurts, and cream that taste like dairy, but are totally plant-based.

This is, of course, better for the animals. According to Compassion in World Farming, globally, around 270 million cows are forced to produce milk every year, and most of them live in cramped, dirty factory farming conditions. (According to one 2019 study, more than 99 percent of US farm animals are factory farmed.)

Jenn Kosar | Unsplash

Cashew dairy alternatives are also better for the environment than dairy, which is incredibly resource-intensive. Plus, the entire livestock industry produces 14.5 percent of global greenhouse gas emissions. 

According to the BBC climate change food calculator, which is based on Oxford University research, consuming one glass of dairy milk three to five times a week contributes 131 kilograms to a person’s annual greenhouse gas emissions. It adds that consuming a handful of nuts for the same amount of time contributes two kilograms of emissions.

Cashew uses and products

The versatility of cashews means they have been used in many different ways by recipe creators and brands alike. Of course, they’re easy to snack on as they come, but if you want to try something more innovative, here are a few examples of some of the recipes and products out there.

Nuts for Cheese

1 Cashew cheese

When blended and combined with ingredients like nutritional yeast, cashews have a very similar taste and texture to cheese. This is why Canadian brand Nuts for Cheese chose to use fermented cashews as a base for products like its Un-Brie-Liavable brie alternative, its Super Blue, and its Chipotle Cheddar Style Wedge.

Popular US brand Miyoko’s Creamery also relies on cashew milk to make its range of vegan mozzarellas and cream cheeses.

But if you’d like to get creative in the kitchen and have a go at making cashew cheese on your own, this recipe from vegan chef Chad Sarno will walk you through the process from start to finish.

Forager Project

2 Cashew yogurt

The vegan yogurt category is growing. In 2021, it was valued at more than $2 billion, and it’s expected to reach nearly $10 billion by 2029. A number of nuts and grains can be used to make yogurt, and cashews are no exception. 

Take Forager Project, for example, which makes a whole range of yogurts using cashew milk as a base. Even Trader Joe’s has its own cashew yogurt options, including a seasonal pumpkin spice flavor.

Again, if you want to make your own, you’re not short of options. Try this Instant Pot recipe for example.

Elmhurst

3 Cashew milk

There are so many vegan milk products on the market. But while almond and oat are two of the most popular, it’s important not to forget about the humble cashew. 

Plenish, Forager Project, MALK, and Elmhurst are just a few examples of some of the brands offering vegan cashew milk today. And, of course, you can make your own if the mood takes you.

Ecomil

4 Cashew cream

If it’s possible to make cashew milk and yogurt, it stands to reason that cashew cream exists too. Although, it’s not as common as some of the other products on the list. That said, you can buy it from Spanish brand Ecomil, which sells a sugar-free organic cooking cream, made with cashews, or, you can make it from home! 

This recipe, for example, takes just 30 minutes to throw together, and all you need is some raw cashews and one cup of water.

Maisie Janes

5 Cashew butter 

Move over, peanut butter, you’ve got competition. Just like its rival, cashew butter is creamy, crunchy, and a great source of protein. Plus, it’s easy to get hold of, too. Even Whole Foods offers a cashew butter in its 365 range. 

Other brands with cashew butter products include Maisie Janes and NutRaw, which makes a pistachio and cashew butter. Artisana Organics also sells raw cashew butter.

There are also many easy recipes for cashew butter available. 

Cashew recipes 

These tasty vegan recipes all call for cashews. 

Alex Shytsman

1Cashew Mac and Cheese With Lobster Mushrooms

Is there anything more comforting than a warm bowl of creamy macaroni and cheese? We’ll answer for you: no. This recipe combines a cashew-based sauce with ingredients like nutritional yeast and umami-rich miso. It’s super quick to make, too, and honestly, once you’ve tried it, you’ll want to make it every single weeknight for the rest of time.
Get the recipe

Hollan Hawaii

2 Lasagna With Cashew Béchamel Sauce

The secret to a delicious lasagna is perfecting the béchamel. And this recipe produces a velvety, creamy version of the classic French white sauce using, you guessed it, cashews. Simply layer it up with the filling of your choice. Will you go with vegan meat or vegetables? 
Get the recipe

Vegan Heritage Press

3 Horchata With Cinnamon Cashew Milk

A tasty, comforting favorite, Horchata is a popular drink choice everywhere across Mexico. While traditional recipes often call for cow’s milk, it’s not a necessity, as this recipe proves. Simply mix cashews with dates, water, and cinnamon! Nope, there’s nothing else to it, it’s as easy as that. 
Get the recipe

Alejandra Schrader

4 Cashew Dill Yogurt Salad Dressing

Nothing jazzes up a salad like the right dressing. This recipe will show you how to upgrade your lunchtime go-to by making a cashew dill topping. It’s a little more complicated than some of the other options on this list, but your tastebuds will be grateful you’ve put in the time. 
Get the recipe

Lauren Toyota

5 Creamy Cashew Cheesecake

A creamy, indulgent, decadent cheesecake dessert does not require dairy. Instead, swap out dairy cream for a cashew cream base. You’ll barely notice the difference, and neither will your loved ones. You’ll be fighting them for the last piece!
Get the recipe  

Christina Leopold

6Cashew Butter Fudge

Fudge is the ultimate sweet treat. And you’ll be pleased to know it’s super easy to make vegan. To make this tasty recipe, all you need is some cashew butter, maple syrup, coconut oil, vanilla paste, and salt. Even better, it’s no bake! (Although you will need to set aside three hours for freezing time.)
Get the recipe

This post was originally published on VegNews.com.

Meat sticks have become an undeniable force in the snack industry, with consumer demand skyrocketing. The category is no longer just gas station Slim Jims; sales of dried meat sticks hit more than $3 billion last year, according to Marketplace. These include sugar-free, low-sodium, and even grass-fed options. 

Convenience, high-protein claims, and aggressive marketing strategies have propelled the category to new heights, making it the fastest growing snack category, Jennifer Williams of The Wall Street Journal told Kai Ryssdal of Marketplace.

Slim Jim

The surge in popularity of meat sticks is part of a broader shift toward protein-forward snacks. Brands like Jack Link’s, Old Trapper, and Chomps have capitalized on this trend, positioning their products as convenient, on-the-go sources of protein.

“People love their meat sticks. Some love the protein. Some like the convenience of that versus reaching into a bag for, say, jerky. And some just really think [meat sticks are] healthier than, say, a bag of potato chips,” said Williams.

Is the convenience worth the cost?

Despite their popularity, meat sticks raise significant health concerns. Many products in this category are heavily processed and high in sodium, saturated fat, and preservatives like nitrates and nitrites, which have been linked to increased cancer risk. According to the World Health Organization, processed meats fall into Group 1 carcinogens—the same category as tobacco and asbestos.

A 2023 study published in The American Journal of Clinical Nutrition found that frequent consumption of processed meats was associated with a 20 percent higher risk of cardiovascular disease. Additionally, the Dietary Guidelines as set by the US Department of Agriculture recommend limiting saturated fat intake to less than ten percent of daily calories, yet many meat sticks contain over five grams of saturated fat per serving.

Chomps

Recent research has also linked processed meat to an increased risk of dementia. “The main takeaway from our study is that higher intake of red meat, particularly processed red meat, was associated with a higher risk of developing dementia and worse cognition,” Yuhan Li, MS, research assistant at Channing Division of Network Medicine in the Department of Medicine at Brigham and Women’s Hospital and the first author of the study, told Medical News Today. “Replacing processed red meat with healthier options of protein sources could help to reduce this risk.”

According to Frank Hu, MD, PhD, MPH, Fredrick J. Stare Professor of Nutrition and Epidemiology and chair of the Department of Nutrition at Harvard T.H. Chan School of Public Health, current evidence suggests the higher [the] intake of processed meat, “the higher the risk of chronic diseases and mortality.” 

Cottonbro Studio | Pexels

Previous studies have linked the inflammatory nature of ultra-processed foods to chronic inflammation and certain types of cancer, likely a result of the higher intake of sugars, salt, saturated fats, and trans fatty acids. But plant-forward diets, like the US News & World Report’s top-ranking Mediterranean diet, are routinely linked to reduced risks of health issues common in diets high in processed foods, including processed meat.

“It is important for researchers to continue exploring how what we eat impacts brain health because diet is a modifiable risk factor that offers significant potential for dementia prevention and cognitive health improvement,” Li said.

The environmental toll of processed meat snacks

Beyond health implications, the environmental impact of meat stick production is also significant. Beef production, which supplies the majority of these snacks, is one of the leading drivers of deforestation, water consumption, and greenhouse gas emissions. According to the Food and Agriculture Organization of the United Nations, livestock accounts for 14.5 percent of global greenhouse gas emissions, with beef contributing nearly two-thirds of that total.

Unsplash

A report from the Environmental Working Group found that beef production emits over 27 kilograms of carbon dioxide per kilogram of meat produced—far higher than plant-based alternatives. Additionally, meat production consumes vast amounts of water. The Water Footprint Network estimates that it takes 1,800 gallons of water to produce just one pound of beef.

“Consumers are increasingly aware of the impacts their food choices have on both their health and the environment. However, the gap between awareness and action remains significant,” Lauren Hoffman, MBA, RD, Vice President of Healthy, Sustainable Food Systems at FoodMinds, said in a statement last year. According to the World Health Organization, at least 65 percent of consumers want to make spending choices that support both a healthier and more sustainable life.

Alternative snacking: where do we go from here?

As the conversation around meat sticks continues, health-conscious and environmentally-aware consumers are exploring better options. The plant-based snack sector is expanding, with brands introducing high-protein alternatives that offer convenience without the health and environmental drawbacks.

According to sales data released last year, plant-based snack sales increased by 20 percent year-over-year, driven by innovations in legume-based, nut-based, and fermented protein snacks. Products like roasted chickpeas, lentil crisps, and seaweed-based protein bars provide comparable protein levels to meat sticks while avoiding some of the processed additives.

Biena Snacks

The shift toward better-for-you snacking is evident in changing consumer behavior. Data published last year found that more than 45 percent of consumers now check ingredient labels and 59 percent are more concerned about what’s in their food, signaling a growing preference for whole-food-based snacks over highly processed options.

According to Nandini Roy Choudhury, Client Partner at Future Market Insights, consumers today are not just looking for food products that are labeled as healthy, “they want scientifically backed, functional nutrition that supports overall well-being.” 

This post was originally published on VegNews.com.

Long after the peak of the pandemic, COVID-19 continues to leave its mark, particularly for those suffering from long COVID-19. Characterized by lingering symptoms such as fatigue, brain fog, and cardiovascular complications, long COVID remains a major public health concern. However, new research suggests that dietary interventions—specifically, the Mediterranean diet—could play a key role in alleviating its effects.

A February 2025 study published in the journal Nutrients analyzed 305 individuals diagnosed with long COVID and found that those who followed a Mediterranean-style diet exhibited lower uric acid levels, reduced body mass index (BMI), fewer metabolic syndrome components, and higher levels of beneficial HDL cholesterol. These improvements are significant, as they correlate with a lower risk of cardiovascular disease, one of the primary concerns for those suffering from lingering post-viral effects.

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The Mediterranean diet, long recognized for its heart-healthy benefits, is known for its anti-inflammatory and antioxidant-rich properties. The study’s findings add to growing evidence that nutrition could influence how the body recovers from prolonged viral infections, particularly for individuals who already suffer from metabolic disorders, high blood pressure, or obesity—factors that may increase long COVID risk.

With heart health and COVID-related metabolic concerns at the forefront, the Mayo Clinic has responded with its new Superfoods Meal Plan, which builds upon the Mediterranean diet while incorporating additional cardio-protective ingredients that support overall wellness.

Mayo Clinic’s Superfoods Meal Plan

The Mayo Clinic’s newly launched Superfoods Meal Plan provides a structured, nutrition-based approach to supporting cardiovascular health. The 12-week plan expands on the principles of the Mediterranean diet by incorporating scientifically-backed superfoods that help combat inflammation, stabilize blood sugar, and reduce the risk of chronic disease.

Francisco Lopez-Jimenez, MD, MSc, Chair of Preventive Cardiology at Mayo Clinic, underscores why dietary interventions like this are crucial: “Heart disease remains the leading cause of death in the US, and obesity is often the ‘on-ramp’ to heart disease. A heart-healthy diet is one of the most effective ways to address these challenges,” he said in a statement.

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The Superfoods Meal Plan, which follows the Dietary Approaches to Stop Hypertension (DASH) diet, integrates a diverse range of heart-healthy ingredients, many of which overlap with the Mediterranean diet but take it a step further with specific additions clinically proven to improve cardiovascular markers. The plan emphasizes cardio-protective superfoods including cocoa, chili, oats, leafy greens, and legumes—all known for their heart-boosting properties. The meal plan features more than 90 recipes designed to reduce inflammation and provide an enjoyable approach to healthy eating.

Kyla Lara-Breitinger, MD, a Mayo Clinic cardiologist, explains how this plan goes beyond the standard Mediterranean diet by incorporating additional scientifically validated heart-protective foods: “While the Mediterranean Diet is popular, our Superfoods Meal Plan takes it a step further by including ingredients clinically proven to enhance heart health. This plan offers a practical and enjoyable way for Americans to prioritize their heart health and manage their weight.”

Why this matters for long COVID patients

The connections between metabolic health and long COVID are becoming increasingly clear. Studies indicate that individuals with preexisting conditions such as diabetes, hypertension, or obesity are more likely to experience severe COVID-19 and long-term complications. Conversely, the impact of long COVID itself may exacerbate metabolic issues, further increasing the risk of cardiovascular disease.

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The Nutrients study on the Mediterranean diet and long COVID patients highlighted three key findings:

1. Individuals with long COVID who adhered more closely to the Mediterranean diet exhibited fewer risk factors for metabolic syndrome.
2. Higher Mediterranean diet scores were linked to lower BMI, reduced uric acid levels, and better cholesterol profiles—all markers associated with improved cardiovascular health.
3. These benefits suggest that following a Mediterranean-style eating pattern could help mitigate some of the long-term impacts of COVID-19 on the body.

Mayo Clinic’s Superfoods Meal Plan aligns directly with these findings by offering a structured dietary approach that mirrors the Mediterranean diet while incorporating additional superfoods for cardiovascular protection. For individuals struggling with post-COVID symptoms, particularly those with metabolic concerns, targeted nutritional strategies like this could offer a valuable tool in long-term recovery.

The implications of these findings extend beyond long COVID patients. Heart disease remains the leading cause of death in the US, and obesity rates continue to rise, fueling the need for sustainable, evidence-backed nutritional solutions. Both the Mediterranean diet and the Mayo Clinic Superfoods Meal Plan provide a research-driven pathway toward better metabolic and cardiovascular health.

This post was originally published on VegNews.com.