When we tell you about that this chocolate banana chia pudding is like a little cup of happiness, you have to believe us. Imagine diving into a creamy breakfast, snack, or dessert that is both totally delicious and packed with health benefits. Who doesn’t want to indulge in a sweet treat and be healthy at the same time? If only everything on the planet was like that, right?

To get started, let’s talk about those small but mighty chia seeds. Chia seeds are great sources of fiber, omega-3 fatty acids, and protein, among a few other vitamins and minerals. They work to keep you feeling full and satisfied for longer, which can help reduce snacking and weight gain. Did we mention they chia seeds are antioxidant superstars? Well, they are! Add in that ripe banana, to the mix and the benefits go up a notch.

Not only does the banana bring natural sweetness, but it’s also packed with potassium, which may help regulate blood pressure and keep those muscles happy. Plus, bananas have mood-boosting properties that may naturally elevate serotonin levels. And let’s not forget about that raw cacao powder, which offers an impressive antioxidant profile, which is integral to keeping your cells healthy and safe from free radical damage. Mix all of these ingredients, plus a few others, together and you have a creamy breakfast, snack, or dessert that you can enjoy guilt-free.

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It is no secret that antidepressants can cause weight gain, which is one reason people want to avoid them. A recent study highlighted exactly which antidepressants are more likely than others to increase body weight. Researchers examined the electronic health records of more than 183,000 people (aged 18 to 80) in the United States taking antidepressants for the first time. The team tracked overall weight for 24 months. 

Researchers compared various drugs to Zoloft, the most readily prescribed antidepressant among study participants. After six months, Zoloft users gained half a pound, and people taking Prozac experienced similar weight gain. Those prescribed Cymbalta, Paxil, and Celexa gained a little more on average. Lexapro users experienced the most weight gain of 1.4 pounds at the six-month mark. That number increased to 3.6 pounds after 24 months. Although people taking Wellbutrin did not experience weight gain at six months, they did gain a pound after 24 months. 

Researchers suggest that people who experience unwanted weight gain as a side effect of taking antidepressant are less likely to continue taking medication. That is why study authors wanted to compare weight gain across first-line antidepressants. Understanding this may help inform clinicians to make the best decisions for the overall health of their patients. 

Why Is Weight Gain A Common Side Effect?

The exact mechanism for weight gain is not fully understood, and it wasn’t explored in the study. Some researchers suspect a few reasons as to why antidepressants may cause some people to gain weight. Health experts believe that it has to do with an increase in serotonin, the chemical that plays a role in overall mood. 

Lexapro, Prozac, Paxil, and Celexa all raise serotonin levels. Similarly histamine receptors, such as tricyclic antidepressants, raise serotonin levels. Increasing serotonin can enhance a person’s appetite and cravings for carbohydrate-rich foods. Additionally, some research suggests that certain antidepressants can change metabolism by slowing metabolic rate. They may also influence insulin, make people sluggish and lazy, and promote fat storage. 

It is possible for some people to lose weight once they get off antidepressants, but that isn’t feasible for everyone. Some changes that result from taking antidepressants take a long time to wear off, for example, metabolic changes. The extent of weight loss after you discontinue antidepressants can vary depending on medication use, metabolic changes, and overall lifestyle. 

Balancing Weight Gain With Other Factors

According to health experts, weight gain is a factor to consider when deciding on an antidepressant. Not only can weight gain increase feelings of depression, but it can also exacerbate underlying medical conditions, including diabetes, cardiovascular disease, or hypertension. Someone who is depressed may also feel overwhelmed by having to manage weight, in addition to their mental health. For this reason, clinicians need to be careful about addressing these concerns prior to prescribing antidepressants. 

Each class of antidepressants works differently, so medical professionals should consider a person’s symptoms and medical history. People with a history of seizures, eating disorders, or those who abruptly quit alcohol or sedatives should not take Wellbutrin. The reason for that is because it can increase the risk of seizures and cause other symptoms, including anxiety, insomnia, and risk of hypertension.

The good news is that antidepressants aren’t necessary for everyone. There are various actions a person can take to reduce symptoms of depression, with therapy being a great one. The main thing that mental health experts want is for people to take action. If you are struggling with depression, do not avoid mental health treatment options, especially if the fear is weight gain. There are many methods to treat depression, and medication isn’t always the answer. Additionally, it may not be the answer for you. Do your research and talk to your healthcare professionals to see what the right option is for you if you have depression.

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Between 2017 and 2020, 10% of American adults over age 20 had total cholesterol that exceeded 240 milligrams per deciliter (mg/dL). Nearly 17% of those people had high-density lipoprotein (HDL, or “good”) cholesterol levels below 40 mg/dL. About half of the adults in the U.S. could benefit from lowering cholesterol levels. Additionally, 86 million adults over the age of 20 have total cholesterol levels above 200 mg/dL.

It’s a sad reality when the statistic is that most adults in the U.S. have blood cholesterol levels higher than they should be. Health experts explain that there are many steps that can aid cholesterol-lowering efforts. In fact, it may be as simple as making some dietary changes and exercising on a regular basis. 

Which Foods Can Lower Cholesterol?

There are various foods that can help keep your LDL cholesterol levels in check. Some of those same foods can help elevate HDL cholesterol levels, which are beneficial to your heart. The following foods that may benefit cholesterol levels in various ways are:

• Nuts
• Apples
• Grapes
• Fatty fish
• Eggplant
• Okra
• Oats
• Barley (and other whole grains)
• Strawberries

Not all foods that are high in cholesterol are necessarily bad for your health. For example, eggs are relatively high in cholesterol, but they don’t raise them as much as saturated fats or ultra-processed foods. 

What Foods Cause High Cholesterol?

If foods are rich in saturated fats or trans fats, you should steer clear of them because they can elevate cholesterol levels and cause weight gain. What are the absolute worst foods to eat if you have high cholesterol, though? Baked goods, red meat, fried foods, and others are notorious for raising LDL cholesterol. Avoid the following foods to help keep cholesterol levels in check. 

Processed Meats

Hot dogs, deli meat, bacon, sausage, and more all fall under the umbrella of processed meats. They tend to be high in saturated fat, sodium, and cholesterol. Bacon or sausage made with turkey might seem healthier, and even though they are somewhat lower in cholesterol than red meat alternatives, they are not cholesterol-free. 

Baked Goods

Cookies, pies, and cakes, oh my! Yes, all of these things are highly addictive and easy to eat, but they usually contain large quantities of butter or shortening, making them high in cholesterol. You don’t have to give up your sweets altogether, because you can still bake with different substitutions. You can use applesauce or bananas in place of butter, or have low-fat Greek yogurt topped with berries for dessert.

Red Meat

Lamb, beef, and pork generally contain a lot of saturated fat, especially the fattier cuts. Hamburgers, ribs, pork chops, shanks, and roasts tend to have more fat than leaner cuts of meat. You can eat meat on occasion, so long as you opt for smaller portions of leaner cuts, such as sirloin, filet mignon, or pork loin. Alternatively, replace meat with proteins that are much lower in saturated fat and cholesterol, such as turkey breast, wild caught fish, beans, lentils, quinoa, and boneless skinless chicken breast.

Fried Foods

Any food that takes a dip in the deep fryer is not going to be great for your body. Common fried foods include mozzarella sticks, onion rings, French fries, chicken wings, or fried chicken. Frying increases the energy density (calorie count) of foods. If you enjoy the crispiness of fried food, use an air fryer and toss your food in a little olive or avocado oil. Alternatively, you can bake foods at higher temperatures to achieve that crispy, golden-brown crunch.

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A recent study examined brain scans of women who looked at abstract images unrelated to food or images of sweet and savory foods. The women who felt the most lonely and socially isolated had the highest level of brain activity in the regions connected to sugary foods and cravings. At the close of the study, study authors concluded that building social connections may cause people to eat healthier. 

This new research, published by JAMA Network Open, builds on previous investigations linking loneliness to poor mental health. Earlier studies also linked loneliness to cognitive decline, weight gain, and obesity-related conditions, such as type 2 diabetes. Although there is a lot of evidence for these connections, researchers still don’t have a clear idea of the underlying causes. For example, obesity is linked to depression and anxiety, and binge-eating is common coping mechanism for loneliness.

The Study

Study authors surveyed 93 women about their social connections, body weight, feelings of loneliness, and eating behaviors. Scientists then used MRI scans to see how their brains responded when they looked at abstract images unrelated to food or images of different sweet and savory foods. Overall, participants who reported higher levels of loneliness or isolation were more likely to have sugary cravings. The loneliest participants also experienced reduced brain activity in regions responsible for self-control related to eating behaviors. 

Loneliness or social isolation can cause food cravings similar to the cravings you have for social connections. Study authors found that social bonds are integral to how people eat unhealthy foods, especially foods high in calories and sugar.

Study Suggests New Ways To Reduce Sugar Cravings

Although the study linked loneliness to increased sugar cravings, the study had certain limitations. Two of the limitations were the small size and the reliance on participants to accurately report details about the mood, eating behaviors, and overall health. That said, the study provides new evidence that supports the link between your mood and response to food. 

Additionally, the study found that the participants’ brains were particularly reactive to sweet foods. Researchers note that this explains the maladaptive eating behavioral changes among socially isolated people. The good news is that finding out this information can help socially isolated people make positive changes in their social lives, which can alter their eating habits. One of the best ways to start is to find ways to build social support systems. Some examples include volunteering, joining clubs, playing sports, or pursuing a new hobby. Anything that increases your interactions with other people can be beneficial, and may help change how your brain responds to food cues. 

When you are aware that sugar cravings are connected to loneliness or social isolation, you can feel empowered because you have the ability to change your eating patterns. Understanding that loneliness causes you to crave high-calorie, sugary foods is very empowering. You may want to consider holistic mind-body interventions to help correct the way you think about food. Meditation, journaling, deep breathing, and other stress-reduction exercises can be beneficial in changing the way you think about food. 

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It’s no secret that new weight loss drugs are highly sought after in the United States. The reason for that is because they are highly effective, so long as you continue using them. Ozempic, Wegovy, Zepbound, Mounjaro, and other similar medications work by recreating the effects of GLP-1, a hormone that the gut produces once you finish eating. This hormone reduces both hunger and cravings, helping you to eat less, which promotes weight loss. 

What happens when you stop taking these medications, though? Recent research suggests that you can regain weight once you stop taking them. Health experts have started to refer to this weight gain as “Mounjaro plateau” or “Ozempic rebound.”

Why Do People Stop Using These Medications?

People stop taking these medications for numerous reasons, with a common one being the high cost, which is especially true for people without health insurance. Even if you have health insurance, many providers don’t offer coverage for these drugs. There is a huge demand, supply issues, and many unwanted side effects that come from using these medications. In fact, clinical trials found that up to 10% of users stop using these medications because of side effects, including nausea and disruptive bowel movements. 

It’s possible that the number of people who stop using these medications is higher than that 10% figure. Patients may have less aftercare, support, and accountability than they do in clinical trials. That means there is most likely a higher percentage of people who experience unwanted side effects, which could be easily managed. Doctors also state that people stop using these medications once they meet their goal weight. 

Why Do You Gain Weight Post-Medication?

Ozempic, and other related drugs, were originally intended to help people with type 2 diabetes manage blood sugar levels. During clinical trials, researchers observed weight loss to be a surprising side effect. That got them thinking, so they started to prescribe these medications for weight loss (an off-label purpose). 

In present day, many people with high blood pressure, type 2 diabetes, high cholesterol, or fatty liver disease, have been struggling to lose weight for 20 to 30 years. Drugs like Ozempic or Wegovy help people lose weight by temporarily altering hunger mechanisms. Basically, they provide a synthetic form of GLP-1, which is the hormone that helps you feel satiated and less hungry. At the same time, these drugs also promote an increase in insulin response to food, which works to regulate blood sugar. They also reduce the release of glucagon, a hormone that opposes insulin and tends to increase blood glucose levels. 

When you stop taking these medications, the body naturally produces more ghrelin, the hunger hormone. Once off the medications, the body’s metabolic rate slows down. The combination of a slower metabolic rate and a rapid onset of hunger causes weight gain, especially if there is no modification in lifestyle or diet. 

How Common Is Weight Gain After Stopping Ozempic?

If you use Ozempic to lose weight, the last thing you want is to see the weight return once you stop taking the drug. As it turns out, it is very common for a person to gain weight after quitting Ozempic or similar medication. One study found that people who stopped taking semaglutide (the active ingredient in Ozempic) and quit lifestyle interventions gained two-thirds of their weight back within a year. Another study monitored people who stopped taking tirzepatide, the active ingredient in Zepbound and Mounjaro. Within one year of quitting the drug, they gained more than half the weight they’d lost while on the drug. 

The Takeaway

Before you take any GLP-1 agonist (such as Ozempic), consult your healthcare professional and make sure you understand the risks. Are you using the drug for short-term or long-term results? If you decide to take Ozempic, make sure you understand what will happen once you stop. Your healthcare professional may be able to provide guidance, nutritional advice, and an exercise regimen to help stave off the weight you lost while on the drug.

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As you enter your 40s, the body starts to lose muscle tissue gradually, also known as sarcopenia. Since muscle burns more calories than fat does, losing muscle mass means that your metabolism slows down. That’s not the only hurdle that you face, though. For those who are assigned female at birth, the transition through menopause (perimenopause) is the second hurdle in the way of your weight loss efforts. 

Losing weight in your 40s just isn’t as easy as it was when you were in your 20s and 30s. Plus, it is more common for people to gain fat in this stage of life, especially around the midsection. Additionally, blood sugar levels may increase, which doesn’t make weight loss any easier. So how do you lose weight, or even maintain weight, during your 40s? Hopefully, the following tips aid your weight loss efforts. 

Prioritize Protein

If you want to lose weight, dietitians encourage higher protein consumption because it is more filling than carbohydrates. Eating protein may help you eat less later in the day, whereas carb-centric foods can cause late night cravings. A 2015 study found that menopausal women who ate higher amounts of protein weighed less and had less body fat than people who ate less protein. Higher protein eaters ate 0.8 grams of protein per kilogram of body weight per day. That equates to 55 grams of protein for a person who weighs 150 pounds. Great sources of protein to include in your diet are Greek yogurt, peanut butter, almond butter, organic eggs, kidney beans, black beans, cannellini beans, and wild caught fish. 

Keep Stress Levels Down

Easier said than done, right? As you know, there are new demands sandwiched between adulting, raising kids, and everything else that comes with life in your 40s. Keeping stress levels in check can aid your weight loss efforts. When you are stressed, your cortisol levels are much higher, and they elevate blood sugar and encourage weight gain, especially in the midsection. When you keep your stress in check, you may find that cravings disappear and you have an easier time eating healthier foods. Before you manage stress, identify what your stressors are, so that you know what is in your control. You can control your thoughts and beliefs, not the weather or economic uncertainty. Meditation, exercise, massage, deep breathing, Tai Chi, and yoga are all great stress-relieving practices. 

Establish Your Caloric Needs

There is a difference between eating the average caloric intake and eating the calories your body actually needs. More often than not, people eat more calories than their bodies require. Caloric needs change as you age, so you usually need fewer calories than you did in your 20s and 30s to fill you up. Your caloric needs will vary depending upon your age and your activity level. For example, a 40-year-old sedentary person requires fewer calories than the same person who is moderately active. That same moderately active person needs fewer calories than a highly active person. Moderately active means you walk between one-and-a-half and three miles daily, with active being anything more than that. If you want to lose weight, subtract about 500-750 calories from your weight-maintenance number, but don’t fall below 1,500 calories per day. 

Consider Changing Up Your Exercise Routine

If you regularly work out and don’t see that the number on the scale reflects your efforts, you may need to change up your routine. It’s possible that both your muscle mass and bone density decrease. Another factor is a shift in hormones, which leads to abdominal weight gain. The type of activity you do can influence your results. Strength training can help you maintain muscle and offset bone density loss. If you want to target belly fat, high-intensity interval training is usually your best bet. Just don’t choose weight-bearing exercises that put too much stress on the body. You want to complement your stress-relieving efforts with yoga, for example. If you know how to manage your stress, consider adding more high-intensity workouts per week. 

Eat Fewer Carbs

This is something that nobody wants to hear because carbs are just that good. Lowering your carb intake may help prevent weight gain and make weight loss easier, though. Carbs can throw off your hormones, and you want your sex hormones and insulin in check if you want to lose weight. Sex hormones work with insulin to regulate blood sugar levels. If these hormones are out of whack, you have a higher risk of insulin resistance. Cut back on carbs, especially if you are perimenopausal, to encourage weight loss. If you are going to eat carbs, focus on complex carbs in foods like fruits, vegetables, legumes, and whole grains.

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Being healthy during the holidays has a nice ring to it, but anyone who has lived through the holiday season knows that this is no easy feat. Some argue that it is impossible to be healthy during this time of year. Holiday parties, happy hours, gift-shopping, long to-do lists, and other festivities make it difficult to maintain physical and mental health. In fact, it’s safe to say that most people neglect themselves until New Year’s Day. 

A recent survey found that 63% of people feel too much pressure during the holiday season. This pressure can result from obligations to social events, travel, incoming family, buying gifts, and more. There’s no need to let the holiday season serve you sickness or stress on a silver platter, though. You have the ability to avoid the Christmas cold and holiday stress eating! You have the power to create a safe space for your mental health and avoid weight gain during the holiday festivities. All it takes is a little bit of balance, and the following tips aim to help you achieve that balance. 

Indulge With Intention

When you completely deny yourself everything, you often find yourself face first in a cake. While that may not be the case for everyone, it is very common to lash out against yourself when you are so worried about not cheating on your diet. The all-or-nothing mindset is what can get you into trouble. Life is the best when you can enjoy it, so the secret to seasonal success is indulging with intention. When you have a plan and color outside the lines of your diet on purpose, you won’t feel guilty. Survey the holiday spread at a party, for example, and identify what matters to you the most. If you allow yourself the fullest version of what you want, you’ll realize that you don’t need that much of it. 

Make Movement Merry

Between holiday travel, end of the year projects, and children home from school, it is very easy to feel overwhelmed. The holidays are not synonymous with normalcy! Carving out time to go to the gym or jog around the neighborhood can be very difficult. That’s why most people call December a wash and start anew in January. Since you are going to be with family, though, schedule activities that involve movement. Snow tubing or sledding is a great activity because you have to walk up the hill in order to slide back down. Elevate that experience by heading to the mountain to ski or snowboard. That is a great way to burn some calories and strengthen your legs. Consider taking the kids to a holiday ice rink and don’t forget about all the steps you get when you shop for gifts. 

Relieve Financial Strain

Out of all the holiday responsibilities, buying and giving gifts may be the biggest contributor to stress, not to mention commercialism and materialism. When it comes to managing holiday stress, you want to give yourself permission to not buy gifts for everyone. What is going to bring the people you love joy? Is it the gift of material possessions? Perhaps a homemade sugar scrub or handmade book of coupons would be more appreciated. If spending money stresses you out, set boundaries for yourself and put a limit on your spending. What are smaller things that you can give or do for your family or friends? Figure out what they are and focus your efforts on that to alleviate the burden on your wallet. 

Trust Your Gut

Let’s push weight gain to the side for a second and bring the focus back to your gut. What you eat has a big influence on your body, especially your gut. An unhealthy gut is a serious risk factor for weak immune function, since roughly 70% of the immune system exists in the gut. The last thing you want to do is provide your gut with unhealthy foods that cause an overproduction of bad bacteria. Ideally, you want to optimize your microbiome by eating both prebiotic and probiotic foods. According to several studies, these foods encourage a healthier gut, enhancing the body’s ability to fight off infection, viruses, and disease. In order to keep your gut healthy, it’s going to take more than abstaining from the occasional candy cane. Always include fruits or vegetables with your meals, eat more fermented foods, drink plenty of water, eat fiber-rich foods, and get enough sleep to optimize gut health.

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Between all-day movie marathons, donuts at the office, and eggnog, the holidays are not kind to your waistline. Even the most avid exercises succumb to the holiday temptations. Plus, the colder weather can often deter people from carrying out their regular workouts. While all of this may be true, there are popular “facts” that are anything but.

Some holiday traps are very obvious. Pumpkin pie, pecan pie, cookie platters, and savory dishes like candied yams are calorically dense and heavy on the sugar. You know this information, and you also know that drinking a pumpkin spice latte every day during the holidays is not conducive to better health. What you may not be aware of is that some of your greatest holidays health obstacles are common myths. Below, we detail the most common holiday health myths and easy ways to overcome them for a healthier start to the New Year. 

Myth #1: You’re Too Busy To Work Out

The fact is that you are not too busy to work out. While high-calorie holiday meals can make you sluggish and cold weather may not inspire outdoor workouts, exercising altogether is not a wash during the holiday season. A lot of people like to cash in on vacation days at the end of the year. Use the hours on some of those PTO days for quick sweat sessions. That doesn’t mean you have to go to the gym. Get creative with the way you burn calories! Head out for some cross-country skiing or hit the slopes with friends. Don’t sit around the house all day with family; rather, go for a winter hike, build a snowman, or have a snowball fight. You can even do yoga in your own home! Plus, if you have to shovel your driveway, that is a huge workout!

Myth #2: Whatever Weight You Gain, You’ll Lose In The New Year

Well, the odds aren’t in your favor. Although most people only gain one or two pounds during the holidays, the majority of them never lose the weight, according to researchers. In fact, most people don’t follow through with their fitness resolutions, and they don’t make the right dietary changes to encourage weight loss. Statistically, people buy more calories worth of food between January and March than any other time of year. Why is that? Well, they buy healthier foods, but they don’t cut back on unhealthy foods. Basically, you pick up more fruits and vegetables, you feel good about that, and then you reward yourself with a treat. Treat grocery shopping like packing for a vacation: make a list, determine the essentials, and leave half the remaining items on the shelf. 

Myth #3: Americans Gain About Five Pounds Between Thanksgiving And January 1st

As mentioned in the previous paragraph, Americans only gain about one to two pounds during the holiday season. A study in the European Journal of Clinical Nutrition found that the average weight gain between Thanksgiving and New Year’s Day is 1.7 pounds. There is no need to obsess about what you eat, but you should be strategic about it. It is completely natural to overindulge on Thanksgiving, but don’t sweat it. Additionally, if you attend holiday parties, bring a healthy dish because then you know you have one nutritious option. If you have parties and have tons of leftovers, consider freezing smaller portions so that you don’t eat everything in a matter of days. 

Myth #4: If You’re Already Fit, You’re Less Likely To Inflate

Being in shape doesn’t mean that you are immune to the effects of overindulgence and inactivity. You may have more metabolically active tissue than others, so your metabolism operates at a higher efficiency when you exercise regularly. When you gorge on a 3,000-calorie meal and continue to eat heavy meals of that nature, your metabolism may slow down. A meta-analysis found that if you stretch out Thanksgiving-style eating for two weeks, your belly fat can increase by 7%. Stay focused and adhere to your workouts and healthy eating plan, as you normally would. If you find that you indulge more than usual during the holidays, amp up your workouts to help offset your caloric intake.

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One of the biggest lies in the modern world is that artificial sweeteners can prevent diabetes and obesity. These sweeteners exist in low-calorie and diet foods and beverages. Although the marketing makes it seem like these are healthier food and beverage options, there are serious health risks associated with these artificial sweeteners, such as Splenda (sucralose). Research continues to uncover the negative health effects of artificial sweeteners like sucralose. 

Instead of grabbing one or two white or brown cane sugar packets, people opt for yellow or pink packets of artificial sweeteners, such as Splenda. The “sugar-free” option is a healthier substitute, or at least that’s what manufacturers want you to think. The reality is that it is better to opt for healthier sugar alternatives that provide natural sweetness, antioxidants, vitamins, and minerals. 

What Is Sucralose?

As a chlorinated sucrose derivative, sucralose is derived from sugar and contains chlorine. There is a multistep process that goes into creating sucralose. One has to replace three hydrogen-oxygen groups of sugary with chlorine atoms. This process ultimately intensifies the sweetness of sucralose, which was found via the development of an insecticide compound. Later, the public was introduced to sucralose as a “natural sugar substitute.” And in 1998, the Food and Drug Administration (FDA) approved sucralose for use in 15 food and beverage categories. These categories included products like gum, water- and fat-based products, baked goods, frozen dairy desserts, and beverages. 

Data shows that the range of product utilization with sucralose is quite extensive. It is very popular in food and beverage products because it is readily soluble with ethanol, methanol, and water. For this reason, it has applications in water- and fat-based products. Other artificial sweeteners, like saccharin and aspartame, are not as soluble. 

Reasons To Avoid Sucralose

Linked To Leaky Gut Syndrome

As of now, the understanding is that the body cannot digest sucralose. It travels through the digestive tract and damages as it goes, harming the intestinal walls, which can potentially cause leaky gut syndrome. According to one animal study from Duke University, Splenda reduces beneficial bacteria in the gut and increases fecal pH levels. That indicates the amount of nutrients you can absorb in the gut. 

Associated With Weight Gain

Isn’t it interesting that the food that was supposed to help you lose weight does the opposite? There are epidemiological human studies that suggest an association between the consumption of artificial sweeteners and weight gain. Artificial sweeteners, such as sucralose, also increase the risk of type 2 diabetes, metabolic syndrome, and cardiovascular disease. Although these studies didn’t directly identify sucralose’s effect on weight gain, they did show that it doesn’t help with weight loss. 

One study monitored two groups of children, which received either an eight-ounce can of no-calorie sweetened beverage or sugar-sweetened beverage. At the end of the study, the overall calorie consumption was greater for the group that consumed sugar-sweetened beverages. That said, the sucralose group gained more weight during the study period. 

Increases Risk Of Irritable Bowel Syndrome

Ongoing evidence supports that sucralose may cause symptoms of irritable bowel syndrome (IBS), ulcerative colitis, and Crohn’s disease. One researcher made note of this years ago after examining a rapid increase of IBS among residents of Alberta, Canada. Sucralose seems to have a more detrimental effect on gut bacteria than other artificial sweeteners. A more recent study found that the use of artificial sweeteners, such as sucralose, doubles the risk of Crohn’s disease. 

May Increase Diabetes Risk

One study found that consuming sucralose dramatically increased the risk of diabetes. Another small study found that daily consumption of diet soda increased the risk of metabolic syndrome by 36% and type 2 diabetes by 67%. Researchers note that these findings indicate that sucralose is one of the many unexpected triggers of diabetes. The answer, then, is that sucralose is dangerous for diabetics and non-non-diabetics alike. 

For the first time, researchers evaluated this phenomenon in human subjects. 17 obese and insulin-sensitive individuals took oral glucose tolerance tests after consuming sucralose with water. The tests revealed an increase in peak plasma glucose concentrations, but they also noted a 23% decrease in insulin sensitivity, which prevents glucose absorption in cells.

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A lot of people look forward to the Thanksgiving feast for months. Is it a healthy holiday? Absolutely not, but people excuse themselves from diet restrictions on Turkey Day to gorge on the impressive spread. Between the casseroles, turkey, stuffing, pies, mashed potatoes, and endless selection of other sides, it’s safe to say that you can easily rack up the calories. In fact, the Calorie Control Council estimates that the average American consumes about 4,500 calories during the Thanksgiving feast alone. That doesn’t even include the rest of the day!

Just in case you were wondering, 4,500 calories is more than double the recommended daily calories you should consume in a day. Research has shown that Americans experience an average weight increase of up to 0.2% over Thanksgiving, and 0.4% over Christmas. That may not sound like a lot, but the average person doesn’t lose that weight either. Year after year, this can accumulate and cause a lot of weight gain. 

While there are certain dishes that you can only get on Thanksgiving, exercise moderation and control when you encounter these foods. Most foods are on the “naughty list,” dietarily speaking, but that doesn’t mean you have to avoid them entirely. Enter the Thanksgiving feast with a game plan and do your best to control your portions, especially in regards to the following unhealthy dishes. 

Stuffing

People love to gobble up stuffing, which is nothing but a calorically dense, carbohydrate-rich, fattening side dish. It does taste good though, right? Most people use store bought stuffing mixes, which contain preservatives, excess sodium, and processed ingredients. Plus, stuffing often contains bacon, giblets, and sausage, which can increase the calories to 500 per cup. Many people often eat more than two cups, accounting for 1,000 calories with one dish. Get a small portion, or make stuffing a little healthier by using less meat in your stuffing. Consider reducing the butter content by 50% and using lower-calorie and lower-sodium ingredients as well. 

Green Bean Casserole

You either love it or you hate it, but green bean casserole is a staple on many holiday tables. It’s a vegetable dish, so how can it be unhealthy? Even though it may be the only green you see on the Thanksgiving menu, it tends to contain 200 calories, 22 grams of carbs, 8 grams of saturated fat, and 574 milligrams of sodium per serving. Keep in mind that most people use canned creamy soup and fried onions, increasing the sodium, fat, and calorie content. If you do make it, try to use fresh green beans and low-sodium soup to keep the sodium down. 

Pecan Pie

Perhaps the most calorically-dense item at the Thanksgiving feast, pecan pie tends to be a family favorite. You may want to rethink your dessert choice, now that you know a slice of this pie contains over 500 calories and a ton of sugar. Gut health experts agree that pecan pie is one of the worst food options at Thanksgiving. Try something a little lighter, less buttery, and less sugary for dessert. Baked apples with cinnamon topped with Greek yogurt are quite lovely!

Macaroni And Cheese

Traditional mac and cheese recipes call for milk, butter, piles of cheese, and potentially more milk and butter. Plus, you have the enriched flour and carbs from macaroni. That means that this staple side dish can topple over the 1,000-calorie mark per serving. It’s difficult to lighten this serving, but you can do it. Use smaller amounts of flavorful cheese like sharp cheddar or pepper Jack, and consider supplementing with reduced fat cheese. Add vegetables like chopped cauliflower or cubed butternut squash to your mac and cheese to replace some of the pasta. 

Candied Yams

For some people, Thanksgiving is not complete without a dish of yams topped with golden-brown marshmallows. Unfortunately, this dish contains about 450 calories per serving due to the artery-clogging fat from all the cream and butter. Plus, the processed, sugary marshmallows only add unhealthy preservatives and chemicals to the mix. There are so many ways to make this sweet potato dish a lot healthier! Use low-fat milk and flour for thickening instead of using heavy cream. Lastly, make a lighter, crunchy topping with some chopped pecans and a few pinches of brown sugar. 

Mashed Potatoes

Potatoes have an impressive nutritional profile, but the copious amounts of butter, cream, and milk make mashed potatoes quite an unhealthy dish. In fact, an average serving of mashed potatoes contains 400 calories. Drizzle a hefty amount of gravy on the potatoes and you raise the calorie count by 200. There are so many alternatives to mashed potatoes that offer more nutritional value, so long as you skip all the butter and cream. Opt for mashed cauliflower or a combination of potatoes and root vegetables like parsnips. Celeriac is another great potato alternative!

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