Think your juice cleanse is making you healthier? A new study suggests it might be doing the opposite. The study, recently published in the journal Nutrients, found that a vegetable and fruit juice-only diet—even for just three days—can trigger shifts in gut and oral bacteria linked to inflammation and cognitive decline.

In the study, Northwestern University scientists studied three groups of healthy adults. One group consumed only juice, another had juice with whole foods, and a third ate only whole plant-based foods. The juice-only group showed the most significant increase in bacteria associated with inflammation and gut permeability, while the plant-based whole food group saw more favorable microbial changes. The juice-plus-food group had some bacterial shifts but less severe than the juice-only group. 

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These findings suggest that juicing without fiber may disrupt the microbiome, potentially leading to long-term health consequences. “Most people think of juicing as a healthy cleanse, but this study offers a reality check,” said senior author Melinda Ring, MD, director of the Osher Center for Integrative Health at Northwestern University Feinberg School of Medicine and a Northwestern Medicine physician.

“Consuming large amounts of juice with little fiber may lead to microbiome imbalances that could have negative consequences, such as inflammation and reduced gut health,” Ring said.

What is juicing?

Juicing is the process of extracting the liquid from fruits and vegetables, typically using a juicer, while discarding the pulp and fiber. The resulting juice is packed with concentrated vitamins, minerals, and antioxidants from the produce, making it a popular choice for those looking to boost their nutrient intake quickly.

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People often turn to juicing as a way to detox, lose weight, or increase their daily servings of fruits and vegetables. 

Is juicing good for you?

While juicing has gained popularity as a health trend and is often marketed as a quick way to detox or boost nutrient intake, the benefits may not be as clear-cut as they seem. On one hand, juicing can provide a concentrated dose of vitamins, minerals, and antioxidants from fruits and vegetables, making it easier to consume a larger variety of produce in a short amount of time. This can be especially beneficial for individuals who have difficulty getting enough servings of fruits and vegetables in their regular diet.

However, the benefits of juicing can be overshadowed by the removal of fiber found in whole foods. The absence of fiber in juices means that you’re missing out on its many health benefits, such as improved digestion, better blood sugar control, and a healthy gut microbiome. Furthermore, juicing often involves a high concentration of fruit sugars, which, without the balancing effect of fiber, can cause spikes in blood sugar levels and contribute to inflammation, the study notes.

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“The nutritional composition of juice diets—specifically their sugar and carbohydrate levels—plays a key role in shaping microbial dynamics in both the gut and oral cavity and should be carefully considered,” said first author Maria Luisa Savo Sardaro, a research associate in the Amato Lab at the department of anthropology at Northwestern University and a professor of food microbiology at San Raffaele University in Rome.

Juicing may also fail to provide the same sense of fullness or satiety as eating whole fruits and vegetables. This can lead to overeating or insufficient nutrient intake, especially if the juice is replacing meals rather than supplementing them. 

Why fiber matters

Fiber is an essential component of a healthy diet, especially when it comes to gut health. When you consume whole fruits and vegetables, the fiber they contain plays a crucial role in maintaining a healthy microbiome, which is vital for many bodily functions. Fiber is the food source for beneficial gut bacteria that produce compounds such as butyrate, which have powerful anti-inflammatory effects. Butyrate helps to strengthen the gut barrier, reduce gut permeability, and support immune function.

But fiber isn’t just about gut health—it’s also vital for overall wellness. It aids in regulating blood sugar levels, improving digestion, and supporting heart health by lowering cholesterol levels. Fiber-rich foods help promote satiety, making it easier to maintain a healthy weight. In addition, fiber plays a crucial role in mental health, as emerging research suggests that the health of your gut microbiome is closely linked to your mood and cognitive function.

The study also suggests that a reduced intake of fiber may impact metabolism, immunity, and mental health. By keeping fiber intact in your diet, you support your gut’s natural ability to regulate inflammation and maintain balance in your microbiome.

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Unlike the gut microbiota, which remained relatively stable, the oral microbiome showed dramatic changes during the juice-only diet. The study’s scientists found a reduction in beneficial Firmicutes bacteria and an increase in Proteobacteria, a bacterial group associated with inflammation.

“This highlights how quickly dietary choices can influence health-related bacterial populations,” said Ring. “The oral microbiome appears to be a rapid barometer of dietary impact.”

What’s best for your gut health

As this study suggests, while juice can be part of a healthy, balanced diet when consumed in moderation, it should not replace whole foods, especially fruits and vegetables that provide fiber. A more sustainable approach is to incorporate juicing as an occasional supplement rather than a go-to cleanse or meal replacement. 

For now, Ring says, “If you love juicing, consider blending instead to keep the fiber intact, or pair juices with whole foods to balance the impact on your microbiome.”

This post was originally published on VegNews.com.

“Eat! Eat! Eat! And always stay thin.” That’s the bold promise of a vintage advertisement, likely dating back to the late 19th or early 20th century. Was it promoting arsenic pills? Advocating chewing food only to spit it out? Both were real fad diets of the era, but no—this particular ad targeted the women with a far more unsettling proposition: eating tapeworms. Yes, the parasites.

“Fat, the enemy that is shortening your life, banished! How? With sanitized tapeworms,” it continued. This controversial and questionable weight-loss technique seems like an absurd relic of the past. But is it? It turns out, it might be a little more prevalent in 2025 than many of us would like to believe.

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Are tapeworm diets back?

It’s important to note that the 19th and 20th centuries were known for quackery. In fact, research suggests that, particularly in the 19th century, quack doctors likely outnumbered real doctors by three to one. This basically refers to individuals who claim to be a medical professional but do not have any real education in the field. The era was also a popular time for fraud, so just because jars labeled “tapeworms” were being sold, it doesn’t mean they always actually contained them.

This could be the case today; if tapeworms are purchased, they are usually bought on the unregulated dark web, so it’s difficult to know whether they are legitimate or not. That said, there have been several cases of deliberate tapeworm infections in recent years.

“Tapeworms have been marketed as a weight loss product for over 100 years, and despite the known health risks, tapeworms continue to be advertised and sold today,” reads one research paper, published in 2022 in The American Journal of Tropical Medicine and Hygiene.

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In more alarming news, according to British Glamour, new research suggests that one in 40 women have tried the tapeworm diet. This could be linked to the rise of the newly popular weight loss drug Ozempic, also known as WeGovy or semaglutide, notes Lucy Morgan, the beauty magazine’s purpose editor. For many, the popularity of the drug is starting to edge out recent trends toward body neutrality or body positivity.

“The increased availability has sent shockwaves through the retired neural pathways marked ‘DIET’ in our brains,” she writes. “We forget everything we’ve ever preached about diets, quietly recalibrating our priorities around that one goal that has always eluded us: the one where we do the weight loss, the one where it actually works, the one where we’re finally thin. Suddenly, a tapeworm doesn’t sound all that extreme.”

Last year, research suggested that one in eight US adults had taken Ozempic or a similar drug. For many, this is to manage chronic conditions, like heart disease and diabetes, but for others (around two in five), it’s for weight loss reasons. But these drugs are expensive. Without insurance in the US, Ozempic costs almost $1000 a month. This could be one reason why some individuals are leaning towards other extreme options, like tapeworms.

“In a society inundated with diet culture and unrealistic body standards, many individuals feel desperate to lose weight fast. The tapeworm diet plays into the fantasy of effortless weight loss, much like other dubious weight-loss fads. However, the promise of eating whatever you want without gaining weight comes with serious risks,” says Sapna Peruvemba, MS, RDN.

What are the risks of a tapeworm diet?

To start the tapeworm diet, individuals will usually swallow a capsule containing beef tapeworm cysticerci. The hope is that this will then grow into a tapeworm in the intestine and consume the food before the body has a chance to convert it into fat. However, there are many risks involved with swallowing a tapeworm pill. For starters, there’s no guarantee that the tapeworm will actually stay only in the intestine. 

“Once tapeworm larvae enter the bloodstream, they can travel to different organs, including the brain,” Sapna Peruvemba, MS, RDN, founder of Health by Sapna told VegNews. “This condition, known as cysticercosis, can cause headaches, seizures, brain damage, and, in severe cases, death.” She adds that the larvae could also migrate to the eyes where they can cause vision problems and potentially blindness.

“Quick-fix diets, especially those involving parasites, do nothing to teach sustainable habits for long-term health.” 

“Every year, approximately 50,000 people worldwide die from complications related to tapeworm infections,” adds Peruvemba, although it’s important to note that most of these people did not intentionally ingest tapeworms. Many likely contracted the parasite from undercooked meats.

And even if the tapeworm does remain in the intestine and lead to weight loss, it’s not the type of weight loss that is going to lead to meaningful health benefits, explains Peruvemba. Symptoms of tapeworm infections include abdominal pain, diarrhea, anemia, nausea, and nutritional deficiencies. 

“The weight lost through malnutrition, muscle wasting, and illness is far from the sustainable and healthy kind,” Peruvemba says. “Even if a person successfully eliminates the tapeworm after achieving their goal weight, they will likely regain all of the weight once normal eating patterns resume.”

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If you want to lose weight, there’s a safer way

For those who choose to lose weight, there are safer, healthier ways to do so that don’t involve ingesting tapeworms—or following any other extreme fad diet. 

The Centers for Disease Control and Prevention recommends that individuals aim to lose one to two pounds a week at most over a gradual period, through a combination of healthy food choices and exercise. If you want to explore different options, including medications like Ozempic, you should always first consult with a healthcare provider, who will help you figure out the best choice for you and your lifestyle.

“Unlike extreme diets that promise miraculous results, long-term weight management comes down to sustainable lifestyle choices,” says Peruvemba, who also urges individuals to adopt regular exercise habits and consult with a dietitian if needed. 

“A whole-food, plant-based diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds can support healthy weight loss without the risks,” she adds. “These foods are naturally lower in caloric density while being packed with fiber, keeping you full and nourished.”

Find out more about the many benefits of consuming more whole foods here.

This post was originally published on VegNews.com.

Social media loves a diet trend. In the last few months, we’ve seen okra water, onion coffee, and sardine-only diets take over algorithms, from TikTok to Instagram to X. But while some trends—like cucumber salads and Balkan breakfast videos—may genuinely help you eat more nutritious foods, others aren’t so healthy. In fact, they are, quite frankly, dangerous. We’re specifically talking about the recent influencer appetite for eating raw meat. 

The Instagram account Raw Meat Experiment, which has 146,000 followers, regularly showcases videos of founder John (who only goes by his first name) eating everything from raw chicken to raw testicles.

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Another influencer, Wendy Marshall (known as Raw Wendy) has nearly 38,000 followers who tune in regularly to watch her eat raw hamburgers and raw steak. Brian Johnson, also known as the Liver King, has a following of 2.7 million. He isn’t 100 percent raw, but as his social media moniker suggests, he does eat raw liver.

But for anyone who is tempted to follow this extreme version of the carnivore diet, it’s important to note that an abundance of research is strongly against it. 

What are the dangers of a raw carnivore diet?

Eating raw meat predates social media. Steak tartare, for example, has been eaten for centuries—the name “tartare” is linked to the nomadic group Tartars, who, according to legend, softened raw meat by placing it under their saddles when riding (although there is no real historical record to support this origin theory). Torisashi, eaten in Japan, is made with raw chicken, while Italian carpaccio is often made with raw beef or fish.

But unlike social media’s raw meat or “raw carnivore” diets, these dishes usually aren’t eaten every day. That said, even consuming a little raw meat comes with risk. 

The Centers for Disease Control and Prevention recommends that all poultry, for example, is cooked to a temperature of 165 degrees Fahrenheit to ensure safe consumption. Beef, veal, lamb, and pork should be cooked to 145, while all ground meat should be cooked to 160. This is because raw meat is linked with a much higher risk of foodborne illness.

Raw meat can harbor harmful pathogens, including salmonella, E.coli, and listeria. All can lead to unpleasant illnesses, and for some, they could result in hospitalization and even death. Raw meat can also contain parasites, like tapeworm and trichinella, for example.

But also, on top of this, any diet that encourages the consumption of only one food type can leave you at risk of nutritional deficiencies. Without plant sources, deficiency in vitamin C, for example, may lead to scurvy.

How to boost your energy and take care of your health without raw meat

Most aren’t eating raw meat because they enjoy the risk. Many do so because they believe it benefits their digestion and their energy levels, among other perceived benefits. But, actually, many experts say that, scientifically, raw meat actually takes more effort for our bodies to digest. 

“The ability for humans to cook meat is what some biological anthropologists say is the reason our brains developed to become much larger,” Felicia Wu, PhD, a professor in food safety, toxicology, and risk assessment at Michigan State University, told Verywell Health.

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“It takes a lot of work to chew and digest raw meat compared with cooked meat. To dispense calories that way in prehistoric times was a disadvantage to humans.”

That said, an abundance of research does suggest that the way we eat can make a big difference to our health and leave us feeling energized. However, multiple studies support a plant-forward way of eating, not a carnivore approach. In fact, the scientific evidence overwhelmingly supports a diverse diet that includes cooked foods and plant-based nutrients.

Healthline expert Lizzie Streit, MS, RDN, LD says: “No controlled studies support claims that the carnivore diet can help eliminate health issues. It lacks beneficial nutrients, including fiber and plant compounds like antioxidants.”

The plant-centric Mediterranean diet, on the other hand, has been linked with a reduced risk of chronic diseases, including heart disease and cancer. This is because plants are rich in nutrients, antioxidants, and fiber, for example, which is important for gut and digestive health. Find out more about the many benefits of a plant-led diet here.

“In a strict carnivore diet whereby no plant foods are allowed, the body is stripped of any opportunity to have phytonutrients that protect us from cancer and many chronic diseases,” Angel Luk, RD of Food Mysteries, recently told VegNews. “These phytonutrients are exclusively found in plants.” She also added that low-fiber diets, like carnivore and raw carnivore, increase the risk of high cholesterol, high blood pressure, and inflammation.

This post was originally published on VegNews.com.

Ultra-processed foods (UPFs) now account for more than half of the calories consumed in Western diets, fueling a health crisis linked to more than 30 chronic conditions, including obesity, heart disease, type 2 diabetes, and various cancers. Despite mounting health concerns, the UPF market is set to expand by $856.6 billion between 2025 and 2029, with a compound annual growth rate of nine percent.

As UPFs dominate the food supply, organizations and policymakers are stepping up efforts to curb their consumption. The Non-GMO Project has introduced Non-UPF Verified, a certification designed to help consumers identify and avoid UPFs in an industry that often prioritizes profit over public health.

“The Standard American Diet has become one of the leading risk factors for death worldwide, yet navigating today’s food landscape can feel like an impossible task,” Megan Westgate, founder and CEO of the Non-GMO Project and the Food Integrity Collective, said in a statement.

“This isn’t by accident. When tobacco companies acquired major food manufacturers in the 1980s, they deliberately applied their expertise in addiction science to food engineering. The result was a new generation of ultra-processed foods designed with the same precision as cigarettes to trigger cravings and override our body’s natural satiety signals,” Westgate continued. 

The movement against ultra-processed foods has also gained traction in the restaurant industry. True Food Kitchen, the Oprah Winfrey-backed national leader in health-driven dining, has announced it has eliminated industrial seed oils from its menu across all 46 locations, replacing them with heart-healthy avocado and olive oils.

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This shift was years in the making, Matthew Padilla, Head of Culinary at True Food Kitchen, said in a statement. “Most people don’t realize how pervasive seed oils are in everyday ingredients and eliminating them meant reevaluating hundreds of items across our kitchens,” Padilla said, calling the effort a “massive undertaking” to deliver cleaner, healthier meals.

“By eliminating seed oils entirely, we’re staying True to principles that have guided us for decades,” said Daniella Voysey Olson, Chief Growth Officer. “True Food Kitchen has always led with thoughtful ingredient choices, and I’m thrilled to be a part of this brand as we continue to create experiences where guests can have an amazing meal without compromising their health and wellness goals.”

True Food Kitchen first committed to cooking with only avocado and olive oil in 2022, and eliminated seed oils from 98 percent of its menu. Now, it says it has reached the finish line, becoming one of the first national restaurant brands to go entirely seed oil-free. “This isn’t just a trend or a tagline—this is who we are,” Padilla said.

Ultra-processed foods and government intervention

While private industry and nonprofits are taking the lead, government intervention remains uncertain. Robert F. Kennedy Jr., the controversial nominee to head the Department of Health and Human Services (HHS) under President Donald Trump, has positioned himself as an outspoken critic of UPFs.

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He has repeatedly expressed his intent to take on the food industry, vowing to overhaul regulations and eliminate harmful ingredients from the US food supply. “We are betraying our children by letting [food] industries poison them,” Kennedy said at a rally in November. His platform, under the slogan “Make America Healthy Again,” includes banning seed oils, eliminating synthetic food dyes, and removing ultra-processed foods from school cafeterias.

Kennedy’s stance has drawn both praise and skepticism. Public health advocates acknowledge the urgency of addressing UPF consumption, with some experts supporting elements of his agenda. “It is just thrilling to hear somebody argue for doing something about chronic disease,” said Marion Nestle, a former professor of nutrition at New York University.

However, others question whether Kennedy’s plans are realistic or based on sound science. Peter Lurie, MD, MPH, Executive Director of the Center for Science in the Public Interest, has challenged Kennedy’s claims that seed oils are a major driver of the obesity epidemic. “We see no evidence for that. In fact, they seem like important products to the extent that they substitute for saturated fats,” Lurie said.

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The economic realities of the UPF industry further complicate reform efforts. Despite growing awareness of the health risks, cost remains a major factor in food choices. Recent research indicates that while 85 percent of shoppers want to avoid UPFs, many feel overwhelmed and unsupported in achieving this goal. 

As regulatory debates continue, some state governments are stepping in. California’s recent health initiative targets UPFs, citing findings from the 2025 Dietary Guidelines Advisory Committee that 73 percent of US adults aged 20 and older are overweight or obese.

Kennedy’s focus on school lunches aligns with these efforts, but his broader ambitions face significant resistance from the food industry. Republican Senator Chuck Grassley of Iowa has already signaled opposition to Kennedy’s approach, stating he intends to educate the nominee on agriculture’s role in food production.

Whether through policy shifts, private sector initiatives like True Food Kitchen’s seed oil ban, or consumer-driven movements like the Non-UPF Verified label, the fight against ultra-processed foods is gaining momentum, but the battle for a healthier food system is far from over.

This post was originally published on VegNews.com.

Addiction is often misunderstood. Many people think it’s a matter of willpower or a moral failing, but the truth is far more complex. Addiction is a disease that changes the brain, making it incredibly difficult to stop using substances without help. Understanding how addiction affects the brain can help us approach recovery with empathy and effective strategies.

The Brain’s Reward System: How It Works

To understand addiction, let’s start with how the brain normally works. Your brain has a built-in reward system designed to encourage behaviors that are essential for survival. When you eat, exercise, or spend time with loved ones, your brain releases dopamine—a chemical that makes you feel good. This natural process motivates you to repeat those behaviors.

But drugs and alcohol hijack this system. They flood the brain with dopamine, creating an intense, artificial high. At first, it feels amazing. But over time, the brain adapts. It starts producing less dopamine on its own, and the things that used to bring joy—like a good meal or a laugh with friends—no longer feel rewarding. This is when tolerance develops. You need more of the substance just to feel normal, and your brain becomes wired to prioritize the substance over everything else.

How Addiction Changes the Brain

Addiction doesn’t just affect the brain’s reward system. It also impacts areas responsible for decision-making, memory, and self-control. For example, the prefrontal cortex—the part of the brain that helps you make rational decisions—becomes weaker. At the same time, the brain’s stress response becomes more sensitive. This combination makes it incredibly hard to quit, even when you know the substance is harming you.

The good news? The brain is remarkably adaptable. With the right support, it can heal and rewire itself. This process, known as neuroplasticity, is at the heart of recovery.

How Rehabilitation Helps the Brain Heal

Recovery isn’t just about stopping substance use—it’s about helping the brain heal. Effective treatment programs use a combination of therapies to address both the physical and psychological aspects of addiction. Cognitive-behavioral therapy (CBT), for example, helps individuals identify and change the thought patterns that drive addiction. Medication-assisted treatment (MAT) can help restore balance to the brain’s chemistry, making it easier to focus on recovery.

But healing doesn’t happen overnight. It takes time, patience, and support. That’s why personalized treatment plans are so important. Programs like those at Genesis House Rehab are designed to meet the unique needs of each individual, providing the tools and support necessary for lasting recovery.

Why Early Intervention Matters

The longer addiction goes untreated, the more damage it can do. Chronic substance abuse can lead to long-term changes in the brain, affecting memory, decision-making, and emotional regulation. Early intervention is key to preventing these changes and improving the chances of a successful recovery.

If you or someone you love is struggling, don’t wait to seek help. The sooner treatment begins, the better the outcome. Recovery is possible, and it starts with taking that first step.

The Importance of a Supportive Environment

Recovery isn’t something you can do alone. It takes a strong support system—family, friends, therapists, and peers who understand what you’re going through. Support groups like Alcoholics Anonymous (AA) or Narcotics Anonymous (NA) provide a sense of community and accountability, which are essential for long-term sobriety. Family therapy can also help repair relationships and create a healthier environment for everyone involved.

A Message of Hope

Addiction is a challenging disease, but it’s not a life sentence. With the right treatment and support, it’s possible to heal your brain, rebuild your life, and rediscover joy in the things that truly matter. If you’re ready to take the first step, reach out to a trusted treatment center like Genesis House Rehab to learn more about your options. Recovery is within reach, and a healthier, sober future is waiting for you.

By Nathan Spears

This post was originally published on Canary.

A recent study has found that breakfast quality and caloric distribution play a pivotal role in managing health markers such as cholesterol, body fat, and kidney function. Published in The Journal of Nutrition, Health, and Aging, the research examined 383 participants aged 55 to 75 who were obese, overweight, and diagnosed with metabolic syndrome. Participants followed a Mediterranean diet—including legumes, whole grains, olive oil, nuts, and fruits—while recording their food intake over three separate periods spanning 36 months.

Key findings revealed that individuals consuming breakfasts with either too few (less than 20 percent) or too many calories (above 30 percent of daily intake) experienced higher body mass index (BMI) and waist circumference. Meanwhile, those allocating 20 to 30 percent of their daily calories to breakfast—paired with high-quality meal components such as protein and carbohydrates—achieved lower triglyceride levels, increased HDL (“good”) cholesterol, and improved kidney function.

According to the study, “People who ate 20 percent to 30 percent of their calories at breakfast had cholesterol improvements that included lower triglycerides and higher HDL cholesterol levels.”

Breakfast quality also influenced kidney and glucose markers. Participants consuming low-quality breakfasts showed diminished kidney function and higher glucose levels. These findings align with a growing body of evidence emphasizing the importance of balanced meals in mitigating chronic health conditions.

Ultra-processed foods dominate the American diet

The role of diet quality extends beyond breakfast. A second study conducted by researchers at the Johns Hopkins Bloomberg School of Public Health underscores the growing reliance on ultra-processed foods in the US, particularly within the home. Published in the Journal of Nutrition, the analysis used data from over 34,000 adults participating in the National Health and Nutrition Examination Survey (NHANES) between 2003 and 2018.

Ultra-processed foods—products laden with additives like artificial colors, emulsifiers, and sweeteners—accounted for more than half of all calories consumed at home. This figure increased from 51 percent in 2003 to 54 percent in 2018, reflecting a shift toward convenience-driven eating habits.

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Julia Wolfson, PhD, MPP, and lead author of the study, highlighted the breadth of ultra-processed foods, noting, “The perception can be that ‘junk food’ and ultra-processed foods are equivalent. Yet ultra-processed foods encompass many more products than just junk food or fast food, including most of the foods in the grocery store.”

The study revealed that consumption of ultra-processed foods at home was consistent across various demographic groups, with slightly lower levels observed among Hispanic and higher-income households. These foods are popular due to their affordability, shelf stability, and ease of preparation, though they are associated with significant health risks, including obesity, cardiovascular disease, and colorectal cancer. Notably, minimally processed foods accounted for only 28.5 percent of calories consumed in 2018, down from 33.2 percent in 2003.

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Wolfson emphasized the need for actionable solutions, stating, “We need strategies to help people choose less processed foods and avoid unhealthy ultra-processed foods for foods purchased for both at-home and away-from-home consumption. Additionally, strong nutrition labels warning of high ultra-processed food content may be warranted.”

Non-industrialized diets offer a path forward

Adding a global perspective to the discussion, a study led by Professor Jens Walter at University College Cork and published in Cell demonstrated the benefits of adopting a non-industrialized dietary approach. Inspired by traditional eating habits from rural Papua New Guinea, the study introduced a diet designed to counter the adverse effects of processed foods. Over a three-week trial, participants experienced significant health improvements, including weight loss, a 17-percent reduction in LDL (“bad”) cholesterol, a 6-percent drop in blood sugar levels, and a 14-percent decrease in C-reactive protein, an inflammation marker linked to heart disease.

“Industrialisation has drastically impacted our gut microbiome, likely increasing the risk of chronic diseases,” said Walter.

The newly developed NiMe diet (Non-industrialized Microbiome Restore) focuses on high-fiber, plant-based foods while excluding processed foods, dairy, beef, and wheat. It incorporates one small serving of animal protein daily and prioritizes whole, minimally processed ingredients.

This approach improved gut microbiome diversity, reduced pro-inflammatory bacteria, and restored microbiome features compromised by industrialization. These changes were linked to the diet’s ability to enhance metabolic and immunological health markers. “Everybody knows that diet influences health, but many underestimate the magnitude,” Walter noted.

Diet quality in context

The findings from these studies highlight critical trends in modern dietary habits. According to the Centers for Disease Control and Prevention, nearly 42 percent of US adults are obese, with diet playing a significant role in this epidemic. Moreover, the USDA’s Economic Research Service estimates that Americans spend nearly 10 percent of their disposable income on food, with lower-income households allocating a greater share to less nutritious options. These factors contribute to widespread consumption of ultra-processed foods and meals lacking in nutritional balance.

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In contrast, the Mediterranean diet—a model of balanced nutrition—has consistently shown benefits in reducing chronic disease risk. Similarly, emerging frameworks like the NiMe diet offer innovative solutions grounded in microbiome science. These dietary approaches underscore the importance of prioritizing whole, minimally processed foods to combat the health challenges posed by modern eating patterns.

The data presents a clear message: improving meal quality—starting with breakfast—and reducing reliance on ultra-processed foods can significantly enhance long-term health outcomes. As research continues to unravel the links between diet, microbiome health, and chronic disease, the importance of making informed dietary choices becomes ever more apparent.

This post was originally published on VegNews.com.

Modern diets have long been a subject of scrutiny, with their ties to increasing rates of chronic illnesses like obesity, diabetes, and heart disease. In affluent Western countries, heavily processed, low-fiber foods dominate, contributing to a rise in these conditions.

But, a new contender, the NiMe Diet (Non-Industrialized Microbiome Restore), has emerged as a promising alternative, blending the wisdom of non-industrialized eating patterns with modern scientific insights. 

Unlike the Paleo diet, which is also based on non-industrial eating and has garnered criticism for its rigid exclusions and questionable health benefits, the NiMe Diet delivers rapid, measurable improvements in health markers and stands as a superior dietary approach.

Groundbreaking health outcomes with the NiMe Diet

A recent study published in the journal Cell has unveiled the transformative effects of the NiMe Diet. Over a three-week period, participants following the diet experienced a 17 percent reduction in low-density lipoprotein (LDL) cholesterol, a 6-percent decrease in blood sugar levels, and a 14-percent drop in C-reactive protein, a critical marker of inflammation and heart disease. These results were achieved without the need to restrict calorie intake, a remarkable distinction from many conventional diets.

This dietary approach also led to significant weight loss, achieved not through calorie reduction but by supporting optimal gut health. According to Professor Jens Walter, a Research Ireland Professor at University College Cork and Principal Investigator at APC Microbiome Ireland, “Industrialization has drastically impacted our gut microbiome, likely increasing the risk of chronic diseases. To counter this, we developed a diet that mimics traditional, non-industrialized dietary habits and is compatible with our understanding on diet-microbiome interactions.”

Walter, who led the international team behind the research, further explained that the NiMe Diet incorporates Lactobacillus reuteri (L. reuteri), a beneficial bacterium found in the gut microbiome of rural Papua New Guineans but largely absent in industrialized societies. Participants who consumed L. reuteri while adhering to the NiMe Diet exhibited enhanced gut microbiome diversity, including reductions in pro-inflammatory bacteria and harmful bacterial genes that degrade the gut’s mucus layer. These microbiome improvements were directly tied to the participants’ cardiometabolic health gains.

How the NiMe Diet stands apart from paleo

While the NiMe Diet shares the Paleo diet’s focus on unprocessed, whole foods, it diverges significantly in its design and outcomes. The Paleo diet, which aims to replicate the eating habits of Paleolithic ancestors, has been criticized for eliminating entire food groups like grains and legumes, leading to potential nutrient deficiencies. Its restrictive nature can result in digestive issues such as constipation or diarrhea, and its high reliance on animal protein raises questions about sustainability and long-term health impacts.

In contrast, the NiMe Diet’s design is rooted in rigorous scientific research, focusing on gut health as the foundation for overall wellness. The diet emphasizes diverse, fiber-rich foods and avoids processed ingredients high in sugar and saturated fats.

The core principles of the NiMe Diet

The NiMe Diet is built around the dietary patterns of non-industrialized societies. It focuses on plant-based foods, prioritizing vegetables, legumes, and other whole-plant ingredients. Foods like dairy, beef, and wheat are excluded, reflecting their absence in traditional Papua New Guinean diets. The plan also eliminates highly processed foods laden with sugar and saturated fat. With a fiber content of 22 grams per 1,000 calories, the NiMe Diet surpasses standard dietary recommendations, fostering improved gut health and overall well-being.

Importantly, participants adhering to the NiMe Diet were able to achieve weight loss and improved health markers without reducing calorie intake. This approach highlights its stark contrast with the Paleo diet, which often necessitates strict calorie control to produce comparable results.

Microbiome-driven health improvements

The transformative effects of the NiMe Diet are largely attributed to its impact on the gut microbiome, home to trillions of bacteria that influence digestion, immunity, and metabolism. According to the study, the diet restored microbiome features damaged by industrialization. These included reductions in pro-inflammatory bacteria and harmful bacterial genes, while enhancing the persistence of L. reuteri.

“Everybody knows that diet influences health, but many underestimate the magnitude,” said Paul Ross, Director of APC Microbiome Ireland.

“This study shows that we can target the gut microbiome through specific diets to improve health and reduce disease risk. These findings could shape future dietary guidelines and inspire the development of new food products and ingredients, as well as therapeutics, which target the microbiome.”

Public access and societal impact

Beyond the clinical trial, the research team behind the NiMe Diet is committed to making its benefits accessible to the public. Recipes inspired by the diet will be made available on social media platforms such as Instagram and Facebook, and included in an upcoming online cookbook. Anissa Armet, a registered dietitian at the University of Alberta and one of the lead authors of the study, emphasized this commitment: “The recipes from the NiMe Diet will be posted to our Instagram (@nimediet) and Facebook pages, and they will also be included in an online cookbook soon. It is important to us to make these recipes freely available so that everyone can enjoy them and improve their health by feeding their gut microbiome.”

The NiMe Diet’s focus on improving health through gut microbiome restoration represents a significant advancement in dietary science. With its balanced approach, the diet not only addresses the shortcomings of modern, processed foods but also offers a sustainable and accessible pathway to reducing chronic disease risk. Unlike the Paleo diet, which has faced criticism for its exclusionary and restrictive nature, the NiMe Diet presents a scientifically validated framework for long-term health.

This post was originally published on VegNews.com.

Fats are an essential part of our diet, but not all are created equal. Some are linked to heart disease, while others are linked to better overall health and wellness. Knowing the difference is essential, so here, with the help of nutrition scientist Gigi Kwok-Hinsley, DrPH, MS, RD, we break down the key differences between saturated and unsaturated fats and look into why one is vilified and the other is recommended. Spoiler: it has a lot to do with shape.

What is the difference between saturated and unsaturated fat?

“There are two types of fats: saturated and unsaturated,” Kwok-Hinsley told VegNews. “The difference between them is the molecular structure, which in turn influences the shape.” She explains that while saturated fats are linear, unsaturated fats have a “bit of a bend or a kink in their structure.” 

This difference in shape is important because it affects how fats behave inside our bodies. Because saturated fats are straight, they can pack very tightly together. “It’s like putting one Lego or building block on top of another,” says Kwok-Hinsley. “You get a really strong wall with little to no gaps.”

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This means that when saturated fat is consumed, it is more rigid inside our bodies. This, in turn, could contribute to the buildup of cholesterol and plaque in our arteries. “Saturated fats, with just one or two exceptions, are from animal products and they also contain cholesterol,” says Kwok-Hinsley. Think butter, cheese, and lard, for example. “Foods that are high in saturated fats are solid at room temperature,” she adds.

Because unsaturated fats are more bendy, they are more fluid. They don’t pack as tightly in our bodies as saturated fats, which means they are not as likely to cause cholesterol or plaque to build up. In fact, their fluidity is actually good for us: it can help with cell function and blood circulation. 

“When we look at unsaturated fat ingredients, this less tight-knit structure is found in foods that are liquid at room temperature,” explains Kwok-Hinsley.  “Examples of this are olive oil, avocado oil, and canola oil. Common unsaturated fats include omega-3 and omega-6.”

Is saturated fat good or bad for you?

Most experts consider saturated fat to be bad for our health, and this is based on extensive research. One study presented at the European Society of Cardiology in 2024, for example, suggested that eating a diet high in saturated fat increased blood cholesterol levels.

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“Saturated fat can increase total cholesterol and LDL cholesterol, which, at high levels, can be harmful to your arteries,” explains Kwok-Hinsley. “When we have high levels of cholesterol year over year, we can increase the risk of forming blockages in the arteries and other blood vessels in the body.”

These blockages can increase the risk of heart disease, which is currently the leading cause of death in the US, responsible for one in five American fatalities every year.

However, not everyone agrees on saturated fat. One recent review by an American journalist named Nina Teicholz claims that clinical trials and review papers contesting the link between saturated fat and heart disease have been “rediscovered.” In 2015, Teicholz, who is not a nutritionist or dietitian, also wrote the book The Big Fat Surprise: Why Butter, Meat, and Cheese Belong in a Healthy Diet arguing that saturated fats are unfairly vilified.

Many have criticized Teicholz’s views. For example, in 2015, 19 leading medical experts signed an open letter to the British Medical Journal urging it to retract an investigation by Teicholz that featured “numerous errors and misrepresentations” including in its discussion of errors surrounding the link between saturated fat and heart disease.

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“I think it’s always a good idea to challenge research findings and truly understand if we are evaluating the data correctly,” says Kwok-Hinsley. “For now, I would err on the side of caution and limit my saturated fat intake and maximize my omega-3 intake.”

Unlike Teicholz, the World Health Organization (WHO), the health agency of the United Nations, is also of the belief that excessive saturated fat intake is linked to heart disease.

The WHO states: “Fat consumed by everyone two years of age and older should be primarily unsaturated fatty acids, with no more than 10 percent of total energy intake coming from saturated fatty acids and no more than 1 percent of total energy intake from trans-fatty acids from both industrially produced and ruminant animal sources.”

Like saturated fats, trans fats increase LDL (bad) cholesterol, contributing to a higher risk of heart disease, stroke, and other health issues. They are considered to be even more harmful than saturated fats due to their double-bond configuration, which causes the fat molecules to be straighter.

How much fat should we eat?

Right now, research suggests that Americans are eating too much saturated fat. “The average American diet contains about 12 percent of saturated fat (of total calories) and 36 percent of total fat,” says Kwok-Hinsley. However, the Dietary Guideline for Americans recommends that less than 10 percent of calories come from saturated fat. The American Heart Association goes further: it recommends that less than six percent of daily calories come from saturated fat.

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“Think of these numbers as ranges,” advises Kwok-Hinsley. “There will be days when we will have a higher intake of saturated fats than others. However, on most days, I would suggest a lower saturated fat intake. If you are someone with a cardiovascular condition or have a history of cardiovascular conditions, consult your doctor for personalized recommendations.”

Increasing your intake of unsaturated fats, however, could benefit your health. Increased intake of fatty acids, like omega-3, for example, has been linked with a reduced risk of heart disease, improved gut health, and even reduced stress. 

While fish contains fatty acids, you can also get unsaturated fats from plant-based foods like olive oil, avocados, nuts, and seeds. “I love having foods in my ‘toolbox’ that are my go-to’s for each meal of the day, including snacks,” says Kwok-Hinsley.

This post was originally published on VegNews.com.

Recent findings presented at the American Stroke Association’s International Stroke Conference 2025 reveal that adherence to a Mediterranean-style diet is associated with improved brain health among Hispanic and Latino adults. This significant research emphasizes the potential cognitive benefits of a diet rich in fruits, vegetables, whole grains, and healthy fats—elements already staples in many Hispanic diets.

The Mediterranean diet focuses on consuming an abundance of fruits, vegetables, whole grains, beans, nuts, seeds, and olive oil as the primary fat source. “We have observed that cardiovascular health directly impacts brain structures; the effect of the Mediterranean diet on communication between regions of the brain remains somewhat independent of cardiovascular health,” said Gabriela Trifan, MD, assistant professor of neurology at the University of Illinois in Chicago, and the study’s lead researcher.

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The study analyzed data from approximately 2,800 participants between the ages of 18 and 74 enrolled in the Study of Latinos-Investigation of Neurocognitive Aging-MRI Ancillary project.

Participants’ adherence to the Mediterranean diet was scored on a scale from zero to nine, with higher scores indicating greater compliance. The average score was 5.01. Brain health markers were assessed using specialized MRI techniques such as diffusion tensor imaging and fluid-attenuated inversion recovery (FLAIR) to identify microscopic and visible changes.

The Mediterranean diet’s impact on brain health

For each point increase in the Mediterranean diet score, researchers observed measurable improvements in white matter integrity, a critical factor in effective brain communication, and a reduction in white matter hyperintensity burden—an indicator of small vessel brain disease.

“This suggests that even small improvements in diet improved brain integrity,” Trifan said.

The study highlights how healthy diets, particularly the Mediterranean diet, support white matter integrity by reducing inflammation, oxidative stress, and maintaining healthy blood vessels.

Other studies have linked adherence to the Mediterranean diet with less brain atrophy, but this research is the first large-scale study focused specifically on Hispanics and Latinos, a demographic projected to become the fastest-growing ethnic group in the US.

“These results matter because many health care professionals may not know about the eating habits of Hispanic/Latino adults, who consume many foods from the Mediterranean diet,” said Philip B. Gorelick, MD, MPH, FAHA, of Northwestern University, who was not involved in the study. “The findings support the American Heart Association’s advice to follow this diet as one of the dietary plans that may help prevent strokes and potentially avoid cognitive issues.”

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Researchers found that the benefits of the Mediterranean diet extend beyond cardiovascular risk factors like blood pressure and cholesterol. Trifan emphasized that the positive effects on brain health are also influenced by reduced inflammation and oxidative stress. 

However, the study’s authors acknowledged limitations, including the reliance on self-reported dietary data and the possibility that participants’ dietary habits changed during the study period. Nevertheless, the findings underscore the Mediterranean diet’s potential to enhance brain integrity among Hispanic and Latino individuals without significantly altering their traditional eating patterns.

Fluctuating cholesterol levels may signal increased dementia risk

Adding to the conversation on brain health, a study published in the January 29, 2025 online issue of Neurology found that older adults with fluctuating cholesterol levels are more likely to develop dementia than those with stable cholesterol levels, regardless of the actual cholesterol level. The research sheds light on cholesterol variability as a potential new biomarker for dementia risk.

“These results suggest that fluctuating cholesterol, measured annually, may be a new biomarker for identifying people at risk of dementia, providing more information than the actual cholesterol levels measured at a single time point,” said Zhen Zhou, PhD, of Monash University in Melbourne, Australia, who led the study.

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The study tracked 9,846 participants with an average age of 74 over approximately 5.5 years. None of the participants had dementia or significant memory issues at the study’s outset.

Participants’ cholesterol levels were measured at four annual intervals, and they were divided into quartiles based on the degree of change between their first and fourth cholesterol measurements. On average, the largest fluctuations in cholesterol levels were 91 mg/dL, while the smallest changes averaged 22 mg/dL.

During the follow-up period, 509 participants developed dementia. The group with the highest cholesterol variability experienced a dementia rate of 11.3 per 1,000 person-years, compared to 7.1 per 1,000 person-years in the group with the least variation.

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After adjusting for factors such as age, smoking status, and high blood pressure, researchers found that individuals in the high-change group were 60 percent more likely to develop dementia. Fluctuations in LDL, or “bad” cholesterol, were particularly associated with increased risk, while no such link was found with HDL, or “good” cholesterol, or triglycerides. Additionally, changes in cholesterol levels were linked to cognitive impairment that did not meet the criteria for dementia.

“Older people’s cholesterol should be monitored for changes over time to help identify people who may be at risk of cognitive impairment or dementia and could benefit from interventions, which could include lifestyle changes or making sure they start or keep taking statin to prevent fluctuations in their cholesterol and potentially reduce the risk of dementia,” Zhou said. However, the study’s authors noted limitations, including potential inaccuracies due to unreported changes in medication dosages or inconsistent adherence to prescribed regimens.

This research adds to the growing body of evidence linking cardiovascular health and brain health. As the global population ages, identifying modifiable risk factors for dementia—such as cholesterol variability—becomes increasingly critical. The National Heart Foundation of Australia supported this study, which highlights the need for proactive monitoring of cholesterol levels over time to identify at-risk individuals and implement early interventions.

Both studies reinforce the interconnectedness of diet, cardiovascular health, and brain integrity. The Mediterranean diet’s role in improving white matter integrity and cholesterol variability’s link to dementia risk underscore the importance of lifestyle choices in preserving cognitive health. As research continues, healthcare professionals and individuals alike are encouraged to prioritize dietary and cardiovascular interventions to support long-term brain health.

This post was originally published on VegNews.com.

Mandatory calorie labeling on food and beverage menus has sparked a heated debate: do they do more harm than good? As more countries adopt such measures to combat obesity, growing evidence highlights unintended consequences, particularly for individuals with eating disorders. The question remains whether the benefits of these policies outweigh their drawbacks—or if a more nuanced approach is required.

Calorie labeling policies: a global trend

In England, calorie labeling became mandatory in April 2022 for food businesses with 250 or more employees. Restaurants, cafés, and take-out establishments must display calorie counts on in-store menus, delivery platforms, and online ordering systems. The move aimed to curb obesity by encouraging consumers to make healthier choices. Similar regulations are in place in the US and Canada, reflecting a global effort to address rising obesity rates.

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These measures target a significant challenge: obesity is linked to numerous health conditions, including cardiovascular disease and type 2 diabetes. Recent research published in The Lancet Public Health journal modeled the potential impact of menu calorie labeling on obesity prevalence and cardiovascular mortality in England. The study projected that current calorie-labeling policies could lower obesity prevalence by 0.27 percentage points over the next two decades, preventing or postponing 730 cardiovascular disease deaths by 2041.

Furthermore, a full implementation scenario—expanding the policy to all out-of-home food businesses—could reduce obesity prevalence by 2.65 percentage points and prevent 9,200 cardiovascular disease deaths within the same timeframe. Researchers noted that the policy neither widened nor reduced health inequalities, as its effects were consistent across socioeconomic groups. However, critics argue that the broader implications of such policies, particularly their psychological toll, must be carefully examined.

A harsh reality for individuals with eating disorders

For individuals with eating disorders, though, calorie labels on menus can reinforce harmful behaviors and perpetuate disordered thinking. A recent study published in BMJ Public Health reviewed 16 studies from the UK, US, Canada, and Saudi Arabia, encompassing 8,074 participants. It revealed that calorie labeling had adverse effects on people with eating disorders, such as avoiding restaurants, paying excessive attention to calorie counts, and experiencing heightened eating disorder thoughts.

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Tom Jewell, PhD, Senior Lecturer in Mental Health Nursing at King’s College London, emphasized the frustration of individuals with eating disorders being excluded from discussions on calorie-labeling policies. “Our study highlights that people with lived experience of eating disorders are frustrated at being left out of the conversation around calorie labels,” Jewell said. He stressed the importance of balancing the positive and harmful impacts of calorie labels in public health policies, urging policymakers to consider both obesity and eating disorders in their decision-making processes.

Nora Trompeter, PhD, Research Fellow at University College London and co-author of the study, echoed this sentiment. “Our study provides an important addition to the evidence base around calorie labels. Typically, there is a lot of focus on whether policies are effective in reducing obesity, but it is also critical to investigate whether these policies inadvertently harm people with eating disorders,” she said. Trompeter noted that further research is essential, particularly studies focusing on young people who are often underrepresented in such analyses.

The bigger picture: balancing benefits and risks

While calorie labeling may empower some consumers to make informed choices, it has limitations as a public health tool. Critics argue that calorie counts reduce health to a single metric, failing to consider the complexities of nutrition and individual well-being. For instance, a calorie-dense meal might provide essential nutrients, while a low-calorie option could lack nutritional value. This oversimplification risks perpetuating misconceptions about food and health.

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Moreover, the rise of calorie labeling reflects a broader societal trend of prioritizing obesity prevention, often at the expense of addressing eating disorders. In the UK alone, eating disorder charity Beat estimates that 1.25 million people are living with an eating disorder. Hospital admissions for such conditions have risen by approximately seven percent annually since 2005 to 2006. These figures underscore the need for public health policies that do not exacerbate existing health challenges.

Reformulation and behavioral changes

The Lancet Public Health study highlighted the potential of calorie labeling to influence food industry practices. Researchers assumed that retailers might reduce the caloric content of menu items by an average of 15 calories per meal, contributing to lower obesity rates. However, they also acknowledged the limitations of relying on consumer behavior alone. Many consumers compensate for reduced calorie intake during meals by consuming more food later, a phenomenon known as energy compensation.

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The study modeled an average decrease of 47 calories per meal due to labeling, with consumers compensating for 26.5 percent of the reduction. While modest, these changes could cumulatively impact public health over time, particularly when combined with broader efforts like food reformulation and nutrition education.

Navigating the path forward

The implementation of calorie labeling policies has undeniably sparked important conversations about food, health, and societal values. While the potential benefits for obesity prevention are evident, the risks for vulnerable populations, particularly those with eating disorders, cannot be ignored. Policymakers face the challenge of developing inclusive strategies that address diverse health needs without creating unintended harm. Striking this balance will require ongoing research, collaboration, and a commitment to nuanced, evidence-based approaches.

This post was originally published on VegNews.com.