Fall is in full swing, which means we are in peak apple season! A fresh apple is crisp, tart, sweet, and juicy, making for a great snack or salad addition, smoothie star, or dessert component. Apples, besides being delicious, are undeniably good for you, as they contain essential nutrients, specifically fiber. One medium apple contains about four grams of fiber, according to nutritional data. 

Fiber is a good thing, right? Well, the high-fiber content can make apples difficult to digest. In this article, we will explain why they are hard to digest and how long they take to digest. We’ll also explain what to do if your stomach hurts after eating apples. 

Apples Are High In Fiber

As previously mentioned, apples are great sources of fiber. Fiber brings a host of health benefits, such as reducing LDL cholesterol levels, regulating bowel movements, and keeping you full. If you consume a good amount of fiber in your diet, apples may not cause digestive discomfort. Increasing your dietary fiber intake too quickly, or eating a lot of fiber all at once (such as a couple apples), may cause gas, bloating, constipation, or abdominal cramps. 

Apples Are High In Fructose

Fructose, also known as fruit sugar, can be hard on the digestive system for some people. The fructose in apples can increase the risk of bloating and general stomach pain, especially if you eat a lot of apples at once. The Cleveland Clinic reports that people with irritable bowel syndrome (IBS) may be particularly sensitive to the fructose in apples. If you have IBS or fructose sensitivity, you may get diarrhea if you eat fruits that are high in fructose, such as cherries, apples, and peaches. Fructose is actually the reason why apple juice can cause diarrhea, especially in children who drink it in large amounts. 

Foods that are rich in carbohydrates or sugar, like apples, tend to stay in the stomach for about 30 to 60 minutes. That all depends on the person’s digestive system, though. It can take anywhere from 40 to 120 minutes after those initial 30 to 60 minutes for food to move through the intestines. Additionally, it can take up to several hours before it becomes waste. If you have digestive issues, consider the following if you want to make apples easier to digest.

Cook Them

By cooking apples, you can break down their nutrients, which can make them easier to digest than raw apples. Cooking apples is one of the best ways to enjoy them without experiencing gas or bloating. Applesauce and cooked apples without peels are often recommended for people after dealing with a recent stomach bug. 

Peel Them

Regarding fiber, there is soluble and insoluble fiber (click here to learn the difference). Apples contain soluble fiber in the flesh and insoluble fiber in the skin, according to nutritionists. If you want to decrease the amount of fiber in your apple, you can peel it before eating it. That may help reduce the side effects of eating too much fiber at once, which can include bloating, gas, and diarrhea. 

Watch Your Portions

This tip is especially important if you have IBS, a fructose sensitivity, or you usually get diarrhea after eating apples. Try to limit the amount you eat per day, keeping in mind that a serving size is one medium apple. Eating more than one medium apple per day could potentially cause digestive discomfort. If you notice pieces of undigested apple in your stool, you may have eaten too much and the body was unable to break it down. 

If you want to enjoy apples without experience severe digestive issues, consider the following tips:

• Go for a walk if your stomach hurts after eating apples, or engage in some gentle movement to aid digestion. Health experts note that exercise is a tried-and-true remedy for gas and bloating because movement helps to get things moving.
• Drink plenty of water when you eat foods that contain a lot of fiber. The Cleveland Clinic notes that you should drink 11.5 and 15.5 eight-ounce cups of water per day, in addition to eating water-rich foods, to stay hydrated. Water helps things move through the gut, which can help you avoid complications that result from too much fiber. 
• Boil some water and get out a few different herbal teas, such as chamomile, peppermint, and ginger. These teas work to soothe bloating and gas, but keep in mind that some of them can make bloating worse, especially if you have acid reflux.

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Believe it or not, making barbecue sauce is a lot easier than it seems. You just need the right ingredients that are properly portioned. Too much sweetness or too much spice can ruin the sauce. Just like a good soup, the perfect sauce requires balance. Fortunately for you, this completely vegan date-sweetened barbecue sauce is the perfect addition to any backyard cookout.

Sometimes the best tasting foods are made with the simplest ingredients. This barbecue sauce is read in under an hour and is like the much healthier version of a big bottle of Sweet Baby Ray’s. It may not come as a surprise to you, but a bottle of that barbecue sauce does not contain the healthiest ingredients. It contains high fructose corn syrup and regular can sugar, offering whopping 16 grams of sugar per two tablespoons. That’s quite a lot!

The good news is that this sauce is much healthier, tastier, and contains a fraction of the sugar content, offering 4.6 grams of sugar per four tablespoons. The best way to enjoy this barbecue sauce is the way you enjoy eating it. We recommend putting a large dollop on vegan burger or tofu sandwhich loaded with pickles and coleslaw. Are you drooling just thinking about that meal? We are, so let’s get straight to the recipe! Let us know how you like it in the comments below.

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If you are trying to lose weight, you don’t have to shy away from fruit. In fact, you don’t have to shy away from a lot of food groups, despite what people say or don’t say. Nowadays, fruit is either your best friend or the enemy if you are informing yourself about weight loss foods. In fact, there is no shortage of claims about how you should eat fruit. “Experts” tell you what time of day to eat fruit and which fruits to avoid to support weight loss. 

What is true and what is false? Well, each person processes fruit, and food, differently, so the way one person metabolizes fruit may be different to the way another person does. Not only that, exercise habits also play a role in how much fruit you can eat while you are trying to lose weight. What we can say is this: below, we have outlined the top myths about fruit and weight loss, along with what you should believe. 

Myth 1: Fruit Makes You Gain Weight Because It Is High In Carbs

Fruit contains carbohydrates, but they are complex carbs that primarily come from dietary fiber. Dietitians note that dietary fiber supports gut microbiome and keeps people full for longer, in addition to supporting regular bowel movements. Fiber also helps stabilize blood sugar and the more you have in your diet, the better it is for your weight loss efforts. You don’t have to cut out fruit because they have carbs; rather, keep your serving sizes in check. Some fruits may count as two servings of fruit, but you can safely consume between 1.5 to two cups of fruit per day.

Myth 2: Blending Fruit Destroys Fiber And Reduces Nutrients

Do you enjoy sipping smoothies instead of chomping on apples, bananas, and kale? Don’t let the Internet lead you astray because blending fruit does not take away from the nutritional profile, nor does it destroy the fiber. Blending fruit exposes it to oxidation, and too much oxygen exposure for too long can reduce nutrients. If you blend and sip immediately after, there’s no need to worry. Blending fruits into a smoothie is a great way to get more servings of fruit into your daily diet. Just make sure that you incorporate vegetables into your smoothies, so as not to only consume fruit in one sitting. You can also increase the fiber, protein, and healthy fat content by adding nut or seed butters to the smoothie.

Myth 3: You Shouldn’t Eat Fruit Because Of The Sugar

A big misconception about fruit is that it contains a ton of sugar because of the inherent sweetness, so that means it is unhealthy. There is a difference between the natural sugar in fruit (fructose) and added sugars in foods. In large amounts, fructose can be harmful, but it is very difficult to consume in excess in its natural form. Different fruits provide an assortment of vitamins, minerals, antioxidants, and dietary fiber. They are also rich in water, which helps you meet your daily hydration needs. Even if fruit contains natural sugars, it provides other health benefits from the myriad nutrients it offers. Eating some fruit is better than eating a candy bar!

Myth 4: Avocados Are Fattening

A lot of people eliminate avocados from their diet when trying to lose weight because they are relatively high in fat. Contrary to popular belief, you do not need to eliminate fat from your diet to meet your weight loss goals. Avocados contain healthy fats, which can help you manage appetite and keep you fuller for longer. That means you will be less likely to snack and you will probably eat less overall. Cutting out fats can cause some people to feel unsatisfied after meals, which may cause them to eat processed foods or other foods that are rich in sodium. If you want to feel full, combine your avocados with some whole grains, vegetables, and lean protein to make a nutrient-dense, filling meal.

Myth 5: You Shouldn’t Eat Fruit On An Empty Stomach

The myth is that eating fruit on an empty stomach allows it to rot in the gut, which slows down the digestion of other foods. The theory is that that “rotting” contributes to gas, bloating, and other digestive issues. That “rotting” in the stomach is complete fiction because the stomach naturally prevents overgrowth due to its acidity. In fact, most microorganisms don’t stand a chance in there! The fiber in fruit can actually help you feel full and inhibit blood sugar spikes after eating meals. If you want to eat fruit first thing in the morning on an empty stomach, it will not just sit and rot inside the stomach. Pair fruits with protein sources such as almond butter, peanut butter, or Greek yogurt because these foods help further stabilize blood sugar.

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The thought of leaving sugar behind is potentially the scariest thing on planet earth. While that may sound very overdramatic, which it is, most people cannot function without sugar. In fact, living life sugar-free may not even be a life worth living, in the eyes of some people. Chronically overdoing it with the sweet stuff can lead to some major health complications, though. 

If you don’t keep track of your sugar intake, you can increase your risk of heart disease and type 2 diabetes. That said, keeping your sugar in check is easier said than done. For optimal metabolic health, you need specific strategies that can help you monitor sugar intake. But before we get to that, it’s important to understand the difference between added sugars and natural sugars. 

Added vs. Natural Sugars

Natural sugars exist, you guessed it, naturally in foods. Fructose in fruit, for example, is a natural sugar, and it is often accompanied by the fiber, vitamins, antioxidants, and minerals in fruit. Added sugars, on the other hand, do not exist naturally and food manufacturers add them during food preparation. Sugar packets, honey, corn syrup, high fructose corn syrup, and more are all forms of added sugars. Not only are added sugars devoid of nutritional properties, but they are also calorically dense. 

When you overdo it with added sugars, you increase your risk of cardiovascular problems and type 2 diabetes. Soft drinks, cocktails, condiments, snacks, and processed foods are common sources of added sugars, and chronic consumption of those foods can complicate your health even more. Fortunately, there are things you can do to help control your sugar intake on a regular basis. 

Enjoy Fruit, But Don’t Make It Your Whole Meal

You don’t need to be afraid of fruit, but you don’t want it to make up an entire meal. An acai bowl, which is seemingly healthy, can contain 95 grams of sugar. Most of those sugars are natural, but 95 grams of any type of sugar in one sitting is quite a lot. Smoothies are another great way to consume a diverse mix of nutrients, but you want a solid mix of fruits and vegetables. Ideally choose low-sugar fruits like berries, a half of a banana, and some greens like spinach or kale. Don’t add sweetened juices or nut milks, either! Opt for water or unsweetened non-dairy milks for your liquids. 

Minimize Or Skip Sugar-Free Foods

People see “sugar-free” on food packaging and think that they are healthier. Sugar-free foods may help you cut back on calories, but chronic consumption of sugar-free foods can interfere with glucose metabolism. Those foods also negatively affect gut microbiome and can increase sugar cravings. Sugar-free foods make you less satisfied and cause you to want more of that food. Just remember that a little bit of the real deal sugar is better than the artificial stuff. 

Always Check Nutrition Labels

Although you don’t have to count every single gram of added sugar you consume, you should have a reference or the max amount you should consume daily. That is why reading nutrition labels can be very helpful in your health journey. If your packet of blueberry yogurt contains 22 grams of added sugar, that provides you with most of your added sugar count for the day. Look out for foods with five to six grams of added sugars per serving. Some days you may consume 20 grams of added sugars, while other days may amount to 27 grams of added sugar. That is completely acceptable, but just try your best to focus on more wholesome foods that are naturally sweet. 

Omit Sugary Condiments 

Condiments like ketchup, salad dressings, and other sauces contain more added sugars than you realize. Pasta sauce is another sneaky source of both sugar and sodium. Tomatoes are naturally sweet, so tomato sauce will have about four to five grams of natural sugars per serving. Tomatoes are also very acidic, so most brands add extra sugar to balance that acidity. Try to choose natural ketchup brands, or varieties that contain zero added sugars to help you control sugar intake. 

Avoid Drinking Your Sugars

Although a cold can of cola is undeniably delicious, it is just as undeniably terrible for you. Sugar-sweetened beverages are some of the leaded sources of added sugars in the American diet. A 17-ounce can of Coke contains about 55 grams of added sugars per bottle, which is more than twice the amount of added sugars that you should consume daily. Juices, sodas, energy drinks, and sweetened coffees and teas all fall under the sugar-sweetened beverage umbrella. If you start your day with a flavored coffee, consider making your own coffee and adding less sugary creamers or sugar. A venti vanilla latte from Starbucks can serve up to 35 grams of sugars!

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A life without sugar is seemingly impossible for some, but it is doable. Is it an enjoyable life, though? We don’t endorse eating spoonfuls of cane sugar or corn syrup, and yet this is how most Americans live their lives. The average American adult consumes about 17 teaspoons of added sugars per day, which equates to 270 calories. Occasionally, the sugar that people consume comes from honey or agave, but most added sugar comes from prepared or processed foods. 

Keeping your daily sugar intake under control is easier said than done. But there is an important note about sugar, and that is the difference between added and natural sugars. The sugars that negatively affect your health are added sugars, and we’ll describe how these two types of sugar differ below. 

Added Sugars vs. Natural Sugars

Natural sugars, as you may deduce from the name, occur naturally in food. Fructose in fruit or lactose in milk are naturally occurring sugars. Added sugars, as the name implies, do not naturally occur in foods; rather, manufacturers add them to foods to enhance the flavors. If you see cane sugar, high-fructose corn syrup, table sugar, brown sugar, or even certain maple syrups on ingredient lists, then those foods contain added sugars. 

Chronically overeating added sugars, be they from soft drinks, condiments, snacks foods, packaged, desserts, or cocktails, can increase the risk of type 2 diabetes and other chronic health conditions. Recent research found that people who consumed a higher amount of added sugars had an increased risk of Alzheimer’s disease and dementia. This is why we encourage people to learn to read ingredient lists, especially since they often detail how many grams of added sugar are in the food. Instead, it’s better to focus on natural sugars, because they are often accompanied by fiber, for example, in an apple.

Generally speaking, a good rule of thumb is that women should stay under 24 grams of added sugars per day, while men should stay under 36 grams per day. To help you keep your sugar intake in a healthy range, dietitians recommend following these tips.

Avoid Sugar-Free Foods

When you see “sugar-free” on a certain packaged food item, you get excited. Swapping sweetened foods for sugar-free foods is not exactly a wise choice. Sugar-free foods may be lower in calories, but research suggests that eating these foods can interfere with glucose metabolism. These foods are artificially sweetened and they can negatively impact gut microbiome and increase sugar cravings. Should you choose to eat some of these foods, do so with mindfulness practices in place to remain in control of your eating.

Always Check Nutrition Labels

Learning to read nutrition labels can be challenging, but you can click here for a detailed explanation. While you don’t need to count every gram of added sugar you eat, having a reference point for the amount you should eat in a day can be highly beneficial. This is especially true for people who want to keep their sugar intake in check. If a strawberry yogurt has 22 grams of added sugar per serving, that nearly fulfills your “allotment” for the day. Ideally, choose foods that only have five or six grams of added sugar per serving. That said, pay attention to the serving size and how many servings are in the food. A food or drink may have 5 grams of added sugar per serving, but there are 10 servings in that food or drink.

Don’t Even Look At Sugary Condiments

Soda is an obvious sugar bomb, but so are condiments like salad dressing, barbecue sauce, ketchup, etc. These condiments are loaded with unhealthy fats and added sugars to make them taste great. Pasta sauce is another sneaky source of sugar. Fresh tomatoes contain natural sugars, but they are acidic. When processed and incorporated into sauce, manufacturers have to add extra sugar to neutralize the acidity. Choose tomato sauce or crushed tomatoes that are free of added salt and sugar.

Enjoy Fruit, But Not As A Whole Meal

You don’t have to be afraid of fruit, but you also don’t want fruit to make up the majority of your meal. An acai bowl is seemingly innocent and healthy, when it can actually contain 95 grams of sugar. Most of these sugars are natural, but 95 grams of any type of sugar in one sitting is just too much. Smoothies are great because you can incorporate fruits and vegetables. Add some healthy fats and protein with almond butter and don’t forget the greens! Spinach is a great leafy green for smoothies because it doesn’t have a strong flavor. Try to use a half-cup of fruit in your smoothies. 

Practice Smart Portions

It’s important to have your cake and eat it too, so long as you do so with healthy portions in mind. The more “off-limits” you make certain foods, the more you’ll want to overeat them when you allow yourself to have them. If you have a sweet tooth, enjoy a smart portion of a little something sweet every night. If you struggle with portion control, though, consider buying sweets that are individually wrapped. Mini dark chocolate bars are excellent, clocking about 5.5 grams of added sugar per bar, depending on the type of bar you purchase.

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Alcohol isn’t for everyone, but most people who’ve dabbled in the social lubricant have experienced their share of rough mornings. The morning after a night on the town can often have some consequences, such as nausea, queasiness, headache, dry mouth, and fuzzy memory. Although there isn’t a foolproof way to make a hangover go away, there are home remedies that can help you feel better. 

Aside from the nausea, splitting headache, and other accompanying hangover symptoms, a hangover has other complications. Inflammation is a big problem because it binds to chemical enzymes in the body and changes the way they act. Dehydration is another problem that’s associated with hangovers, and it can negatively affect your sleep quality. The good news is that you can take certain steps to recover from a hangover when it strikes. As a quick tip, though, make sure that you are sufficiently hydrated before an indulgent night. Alcohol causes frequent urination, depleting your body of fluids and increasing the severity of hangover symptoms. 

Avoid Drinks With Congeners

Congeners are toxic chemical byproducts that form in small amounts during the process of ethanol fermentation. During this process, sugars are converted into carbon dioxide and ethanol, or alcohol. Different alcoholic beverages contain varying amounts of congeners, and several studies indicate that consuming drinks high in congeners increases the risk and severity of hangovers. Congeners may slow the metabolism of alcohol, prolonging hangover symptoms. Drinks that are low in congeners include rum, vodka, and gin, but whiskey, cognac, and tequila have high amounts. Choosing drinks that are low in congeners may accelerate the metabolism of alcohol, which may reduce the severity and intensity of hangovers. 

Boost Your Blood Sugar With Carbohydrates 

It’s no secret that alcohol can affect your blood sugar levels. John Hopkins Medicine gathers that that may be a contributing factor to the weakness, fatigue, and irritability that results from intoxication. It may also explain why enjoying honey on toast for breakfast is a popular hangover cure. Having a snack that is high in carbs and sugars (like the fructose in honey) elevates blood sugar to provide immediate energy. Greasy foods, despite what you may think, will not cure your hangover. Grease does not absorb alcohol, even though these types of food sound good at the moment. Interestingly enough, a bowl of chicken noodle soup can be a great meal to get you out of a hangover. Noodles provide the carbs for energy, while the vegetables provide vitamins and minerals, and the chicken provides protein. 

Sweat Away Your Hangover

Health experts say that exercise is one of the best ways to kick your hangover to the curb. Exercise ramps up oxygen flow to the brain, increasing mood-boosting hormones that support energy levels. If you can find the will, engage in low- to moderate-intensity exercise the morning after a night out. Activity is great for people that are young and somewhat healthy. Other people may require rest, depending on age and physical health. You don’t need to hit the gym hard; rather, it is more beneficial to engage in low-intensity exercise. Additionally, drink lots of water post-workout, especially since the water is in a state of dehydration after drinking alcohol.

Drink Some Chamomile Tea

For some people, a hangover can be an emotionally taxing experience, with anxiety accompanying other physical hangover symptoms. If this doesn’t sound familiar to you, then you may not experience intense “hangxiety.” One study found that shy people experienced increased anxiety levels the day after drinking alcohol. Although high quality studies on chamomile for hangover recovery are lacking, some anecdotal reports claim that chamomile calms anxious feelings brought on by drinking. Research supports that chamomile can help soothe jitters, but that study used chamomile extract, not tea. 

Take Some Vitamins

We aren’t just talking about any vitamins because they may not do the trick. In a study in the Journal of Clinical Medicine, researchers evaluated the diets for 24 hours before and after excessive drinking. The study observers based their results on what the participants said they ate. Researchers noted that people who consumed foods with greater amounts of zinc and B-vitamins experienced less severe hangovers.

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There’s nothing worse than feeling bloated, especially when it seems to result without explanation. It can be very frustrating if you exercise regularly, adhere to a relatively healthy diet, and still experience regular bloating. If this describes your situation, bloat-inducing beverages may be to blame. Below, you will find some of the most common drinks that cause gas and bloating, according to registered dietitians.

That’s right, folks, what you sip can lead to bouts of gas, bloating, and upset stomach. The crazy thing is that one drink that causes bloating in one person may not have the same effect on another person. Additionally, keep in mind that distended bellies may indicate a potential lymphatic problem or enzyme deficiency. If you notice that this is the case, speak with your doctor to see what steps you can take to improve your health. 

Gas And Bloating After Drinking Milk?

Whether you like to slurp milk with a bowl of cereal, enjoy it with cookies, or drink it in latte form, milk can cause gastrointestinal distress. It is very common for dairy products to cause gas and bloating, especially for people who are lactose intolerant. Those people cannot properly digest lactose, a sugar found in milk and dairy products. About 65% of people are lactose intolerant after infancy. You may notice a change as you get older, as the body’s ability to digest lactose declines with age. 

Does Bubble Tea Make You Bloated?

Bubble tea, commonly known as boba, is a hot sensation in the beverage world. The fun and versatile flavors and colors are very attractive, and the tapioca pearls make it exciting. Those boba, though, may be the cause of your bloating or upset stomach. Boba pearls are a mixture of starch made from tapioca, water, and sugar, which creates a gummy consistency. More often than not, high fructose corn syrup is a common sweetener in boba drinks. It is quite common for high fructose corn syrup to cause diarrhea and flatulence in people with low absorption capacity to fructose. The boba pearls contain starch without the fiber that regular tapioca has. As the large intestine breaks down starches, it produces gas, meaning that boba drinks may be the cause of your bloating. 

Can Caffeinated Drinks Cause Gas And Bloating?

Caffeine-based drinks, including energy drinks and coffee, can overexcite the stomach and cause bloating. That said, coffee does not irritate everyone’s gastrointestinal tract; rather, some people are just more sensitive to caffeine. The degree of your caffeine sensitivity is linked to your genetic makeup. A June 2018 report confirmed that if your stomach bloats after a cup of coffee, you can blame your DNA. 

Does Seltzer Cause Gas And Bloating?

The fizzy bubbles of seltzer (especially alcoholic varieties), or soda water, may be to blame for your gas or bloating. In regards to alcoholic seltzers, which are all too common nowadays, both the alcohol and the bubbles can put more stress on your stomach. The alcohol triggers inflammation in the gut, which is a common reason that you experience bloating. Alcohol can alter the composition of your intestinal microbiome, which is highly problematic because the bacteria in your gut influence how your digestive health. Certain ingredients in those alcoholic seltzers can create an even trickier situation in your stomach. 

Does Fruit Juice Give You Gas?

You may or may not know this, but commercial fruit juice isn’t typically made from real fruit. It is typically a cocktail of water, fruit concentrate, sugar, and some added flavors. Even though you think that these juices get you a serving or two of fruit, you’re most likely getting a serving of gas and bloating. The sugar additives, like sorbitol, in bottled fruit juices that you purchase in stores tend to remain undigested in the gut until they reach the large intestine. Once they arrive in the large intestine, bacteria start to break them down, causing excess gas. Sorbitol is another ingredient on the list of foods that commonly cause bloating and gas. It exists naturally in certain fruits, but is a common sweetener in sugar-free candies and foods. 

Does Beer Make You Bloated?

As mentioned earlier, alcohol is an inflammatory that irritates the stomach and causes swelling. The irritation causes the stomach to produce more acid, which can lead to bloating or gas. This is why the term “beer belly” has truth to it! Beer may be the biggest offender when compared to other alcohol varieties because of the fermentation and carbonation involved in processing. Wheat and barley, the grains used to make beer, are also difficult to digest.

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If you’re trying to eat healthier, that means you are probably paying closer attention to nutrition labels and ingredients. Nutrition labels are not entirely user-friendly, which is why many people don’t read them correctly. Certain terms, values, or serving sizes may be unrecognizable, especially if you don’t know what you’re looking for. One could argue that deciphering a nutrition label is like trying to make sense of a college calculus textbook. 

You don’t have to experience confusion every time you read a nutrition label. These labels have a lot of useful information, and you really only need to pay attention to a few key things. As a general rule of thumb, if you see ingredients that you cannot pronounce, the food is most likely processed or ultra-processed. The packaged food items are harmful to your health, but healthier foods also have nutrition labels. This guide aims to help you read your way to a healthier lifestyle. But first, here are a few nutrition terms to understand:

• Calorie-free: 5 calories or less per serving
• Low calorie: 40 calories or less per serving
• Reduced calorie/fat: At least 25% less calories/fat than the original product
• Low fat: 3 grams (g) or less of fat per serving
• Fat-free: Less than 0.5 g of fat per serving
• Low-sodium: 140 milligrams (mg) or less of sodium per serving
• Very low sodium: 35 mg or less of sodium per serving
• Low cholesterol: 20 mg or less of cholesterol per serving
• Sugar-free: less than 0.5 g of sugar per serving
• High fiber: Contains 20% or more of the recommended daily value (DV) of fiber per serving

The Serving Size

This is where your health journey begins. Before you dive into a bag of chips or open a carton of orange juice, take a close look at how many servings exist in the food you’re eating. The rest of the information, i.e. calories, cholesterol, fat, sugars, and protein, will pertain to the serving size. Single-serving packages are easy to understand, but multi-serving packages require a bit more attention to detail. If you take a large bag of potato chips, for example, there are probably 14 servings or more in the entire bag. That’s bad news if you eat the entire bag in one sitting. Most of the time, serving sizes are measured out in cups, tablespoons, or ounces. 

Calories

This is the biggest number you’ll see on a nutrition label, and it’s the first number as well. Many people only pay attention to this number, disregarding the rest of the nutrition label. The number of calories matters, but where the calories come from is of more importance. A healthy snack bar may have as many calories as a candy bar, but the sugar is lower and the fats are healthier. Pay close attention to the calories in relation to the serving size as well, because eating two or three servings from a multi-serving food item doubles or triples your caloric intake of that food. 

Percent Daily Value

The daily value (DV) indicates how much of your total allotment of that particular nutrient you get per serving. If a serving of unsalted nuts contains 20% of the DV of fat, then you know how much more fat your body needs for the rest of the day. As a general rule of thumb, 5% or less is low and 20% or more is high. 

Fats

Most nutrition labels list total fat, saturated fat, and trans fat. Ideally, you want to make sure that you eat foods that are low, or completely free, of trans fats and saturated fats. Trans fat is added to processed, packaged foods like cookies and crackers. It is an artificial fat that makes snack foods taste good, but it also extends their shelf life. Saturated fat exists in hot dogs, burgers or whole milk. Eating foods that are high in saturated fat can increase your risk for heart disease. You want to focus on healthier, monounsaturated fats!

Cholesterol

Cholesterol is a fatty substance that comes from foods like shellfish, butter, meat, whole milk, and egg yolks. The body requires some cholesterol to make hormones and vitamin D, but eating too much of it can cause plaque to build-up in your arterial walls, increasing your risk for heart disease. Always aim low when looking at the cholesterol on nutritional labels. 

Sodium

Most American adults exceed the DV of sodium by about 1,000 to 1,500 mg. Current guidelines state that you should consume less than 2,300 mg of sodium per day, which equates to about one teaspoon of salt. A lot of the sodium you eat comes from packaged and processed foods like pretzels, chips, frozen pizza, and jarred sauces and dressings. Keep salt levels under control by making sure you have less than 300 mg of sodium per serving. 

Carbohydrates

Carbohydrates (carbs) exist on nutrition labels in three forms: sugar, starch, and fiber. The first two elevate blood sugar, while the third does not. If you are counting carbs, you most likely need to watch out for refined carbs, which tend to come from white foods like pasta, bread, etc. Complex carbs from whole grains and vegetables, for example, are much healthier and better for your diet. In fact, most dietitians say that complex carbs should comprise 50% of your daily caloric intake!

Fiber 

When you eat more fiber, you can stay fuller for longer and avoid blood sugar spikes. That means that you’re less likely to crave unhealthy snacks between meals. The American Heart Association recommends that you eat at least 25 g of fiber per day, but this may depend on specific dietary needs. A good rule of thumb is to eat about four g of fiber per serving for grains and three g of fiber for packaged foods and bread. 

Sugars

Finally, we’ve reached sugar. Sugar can have several names on an ingredient list, including high fructose corn syrup, cane sugar, sucralose, fructose, and glucose. Due to the recent nutritional label update, you can easily spot the total sugar and added sugars in a given food product. It also included the percent DV of added sugars per serving. You should aim for most of the sugar you eat to come from natural sources like fruit, as opposed to processed foods. And while artificial sweeteners are zero-calorie, they are highly sweet and don’t get included in the total sugar count. Try to limit your sugar consumption to no more than 10% of your daily caloric intake.

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Do you want to improve focus, memory, and overall cognition as you age? In order to do that, it’s time to stop robbing your brain of the nutrients it needs. You can think sharp and boost brain function by eating leafy greens, whole grains, berries, nuts, seeds, beans, and olive oil. Instead of eating foods that nourish the brain, a high percentage of American adults tend to consume more unhealthy foods that sap their smarts. 

Some foods negatively impact the brain, increasing the risk of mood swings, impairing memories, and accelerating dementia. Experts estimate that about 65 million people worldwide will be affected by dementia by the year 2030. That’s only nine years away, people, but it doesn’t have to be the reality. There are many foods that can help reduce the risk of cognitive decline. You can click here to learn more about foods that boost brain health, but continue reading to learn about the foods negatively affect the brain.

Fake Meat

Despite how trendy it is, fake meat is one of the worst foods for your brain, according to several dietitians. There isn’t a lot of data to support this claim, but the reason it’s in this article is because plant-based meats encourage the consumption of highly-processed foods. Fake meats undergo serious manufacturing and contain numerous processed ingredients. Even fast-food restaurants serve these options, encouraging fried food consumption. If you want to eat less meat, simply focus on real vegetables, whole grains, and legumes. Don’t resort to foods that people make in a lab. 

Highly Processed Foods

To the point above, eating foods that are highly processed increases your consumption of sugar, salt, and added fats. Chips, instant noodles, ready-made meals, sweets, and store bought sauces fall into this category. One study found that people with larger amounts of visceral fat around their organs had a higher risk of brain damage. A different study observed a significant decrease in brain tissue in people going through the early stages of metabolic syndrome. Consuming highly processed foods exposes the body to unhealthy ingredients that can lower sugar metabolism and memory scores, according to several studies. 

Sugar-Sweetened Beverages

Sugar-sweetened drinks include sweet tea, energy drinks, diet drinks, or any beverage with high fructose corn syrup. Drinking a lot of sugary beverages can increase the risk of type 2 diabetes, which can increase Alzheimer’s development. Several animal studies found that high fructose intake leads to insulin resistance in the brain. Additionally, high fructose intake can reduce overall brain function, which impairs memory and the formation of brain neurons. Drinking sugar beverages can also lead to obesity, high blood pressure, and high blood fats. All of these aspects heighten the risk of metabolic syndrome, which increases the chances of developing dementia. 

Alcohol

A 2019 study observed over 3,000 adults over the age of 72. The researchers noticed that people who drank more than 14 alcoholic beverages per week experienced mild cognitive impairment. Those same participants were also 72% more likely to progress to dementia than participants who had one drink or less per week. Some studies found that light drinking may be cognitively protective over time, but the key is the amount that a person drinks. The type of alcohol and what it’s mixed with also influences cognitive function or decline. 

Fish High In Mercury

Mercury is a neurological poison and heavy metal contaminant that animal tissues can store for a long time. Predatory fish tend to have the highest mercury concentration, carrying over one million times the concentration of their surrounding water. Fish that contain high levels of mercury include shark, swordfish, orange roughy, and ling. It does exist in other fish, but those species have the highest levels. Ingesting a lot of mercury can negatively affect the brain, liver, kidneys, and more. Mercury toxicity can disrupt the function of the central nervous system and neurotransmitters, increasing the risk of neurotoxicity and brain damage. Wild caught fish contain beneficial nutrients, including iron, zinc, omega-3 fatty acids, magnesium, and vitamin B12. Eating two to three servings a week can be beneficial, but steer clear of those high-mercury fish we mentioned. 

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A person who has high triglyceride levels must adopt heart-healthy habits to reduce the risk of heart disease. High triglyceride levels are more common nowadays, and doctors acknowledge it as a major issue. In fact, roughly 25% of adults in the United States have elevated triglyceride levels. Obesity, unmanaged diabetes, excessive alcohol consumption, and a high-calorie diet are the primary contributing factors. 

What Are Triglycerides?

Triglycerides are the most common type of fat in the body. Found in the blood, triglycerides come from the foods you eat, especially oils, butter, and other fatty foods. All of the fats you eat, from olive oil’s polyunsaturated fats to the saturated fats in red meat, contribute to overall triglyceride count. Elevated triglyceride levels are the direct result of overeating. The body cannot use excess calories right away, so it stores them in the form of triglycerides. The body only consumes these fats at a later stage if it needs more energy. 

Problems arise when a person’s triglyceride levels are too high. If the body makes more triglycerides than it can use, it often results in fat storage. That’s why many overweight people, or people with type 2 diabetes, have higher levels. Eating a lot of simple carbohydrates can raise levels, and inactivity will only cause more accumulation of triglycerides. Managing these levels can make or break your health, and some of the most effective ways to lower them are detailed below. Continue reading to learn how you can lower triglyceride levels without medications.

Eat The Right Carbs

It’s ideal to limit your total carbohydrate intake to less than 60% of your daily calorie allowance. Eating a large amount of carbohydrates will cause the body to store them as fat. High triglyceride levels are commonplace in people who have a carbohydrate intake above 60%. The carbs to avoid include processed cereals, white breads, refined grains, processed foods, and more. Instead, choose complex carbs like steel cut oats, vegetables, fruits, and whole grains. Refined foods are the worst and will cause overeating and excess fat storage. 

Reduce Alcohol Consumption

As a general health recommendation, it’s wise to avoid excessive alcohol consumption. You don’t have to completely cut alcohol out of your life, but moderation is key when trying to manage triglycerides. Additionally, alcohol can interfere with you ability to metabolize fat. And alcohol is ultimately a carbohydrate that the body converts to triglycerides. Beer or sugary mixed drinks are very rich in carbs, so avoid them to reduce triglyceride levels. 

Choose The Right Fats

If the goal is to control both cholesterol and triglyceride levels, you have to choose the right fats. Avoid trans fats and saturated fats and focus on omega-3 fatty acids because they work to increase fat metabolism. In fact, several studies found that omega-3 fatty acids naturally lower triglyceride levels. You can get many omega-3 fatty acids via the diet, and you can click here to learn more about the sources.

Watch Out For Sugar

Sugars are a form of carbohydrate, and they are typically high in calories. Refined or simple sugars exist in lots of processed foods or canned juices and sodas. Fructose, which is a type of refined sugar, can raise triglyceride levels. When it comes to reading labels, keep your eyes peeled for white sugar, brown sugar, corn syrup, glucose, fructose, maltose, dextrose, sucrose, honey, fruit juice concentrate, syrups, sucrose, and cane juice. Limit your consumption of cookies, pastries, candies, and sweetened drinks to help naturally lower cholesterol and triglyceride levels. 

Exercise

Regular aerobic exercise is a proven way to increase HDL (good) cholesterol levels. It also helps to lower triglycerides. One study found that engaging in 30 minutes of aerobic exercise daily helped to naturally decrease triglyceride levels. Most studies have focused on long-term exercise in relation to triglycerides, because it can take time. One study monitored people with heart disease, who exercise for 45 minutes, five times per week. The results indicated a significant reduction in blood triglycerides. Higher intensity workouts for shorter periods of time may also be more effective than longer periods of less intense exercise.

Lastly, being overweight or obese increases the risk of higher triglycerides in the blood. It decreases the body’s ability to metabolize sugar and other carbs as well. Maintain a healthy weight by regularly exercising and adhering to a healthier diet. Some of the tips in this article may aid with making the right food choices, but you also have to focus on foods with a diverse nutritional profile. Make sure you burn the calories that you eat, otherwise high triglycerides will follow. 

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