Whether you're following a gluten-free, low-carb, keto, or other carb-restricted lifestyle, these pasta alternatives can be a great solution. Often, not only are they low in carbs, but they're also higher in protein and fiber than regular noodles. They may also have more vitamins, minerals, and other bioactive compounds compared to traditional boxed pastas.

Most low-carb pasta brands fall into a few main categories: fresh, vegetable-based, like frozen zucchini spirals; bean-based boxed pastas; and Shirataki or konjac noodles. All have distinct flavors and textures and are best when they are cooked per the package directions.

Is regular pasta "unhealthy?"

Pasta, when enjoyed in moderation and with the right dishes, can absolutely be part of a healthy diet. It's generally the portion sizes we enjoy and all the cheese, high-fat meats, and other accompaniments to pasta dishes that make it excessively high in calories and saturated fat. A 2-ounce serving (about a cup cooked) of traditional pasta has 180-200 calories, 0 grams saturated fat, 3 grams fiber, and 7 grams protein. Buying whole grain pasta will up the fiber content to about 7 grams per serving.

But if you eat pasta like an Italian with smaller portions, cook it al dente, and partner your pasta with veggies, beans, and other plant-based foods, pasta has no downsize. Eaten right, it can help you maintain a healthy weight and is considered a healthy staple of the Mediterranean diet, which is considered a gold standard for healthy eating.

A healthy serving of pasta is about the size of a baseball. If you're eating out, chances are you'll be served something closer to a softball-sized pasta portion—or more. When portions are large, split an order with a friend or ask for a box for leftovers.

Be sure to cook it right and avoid overcooking any type of pasta. The Italian term al dente literally means "to the tooth" or firm to the bite. Italians cook their pasta so that it is firm (but not too hard). This way, it not only tastes perfect, but it also has a lower glycemic index (GI) than when it's cooked to be soft. The average GI of al dente penne pasta is 50, which is even lower than the GI of oatmeal. A lower GI can help keep blood sugar levels stable so you will stay fuller, longer.

How to buy low-carb pasta

If you prefer to keep your daily load of carbohydrates on the lower side, but you don't want to give up the idea of a nice plate of pasta, low-carb pasta alternatives can provide a solution. Here's a quick reference guide for how to find the best low-carb pasta at your local supermarket:

• Fiber: Check the fiber count. Look for pastas that have at least 5 grams of fiber.
• Ingredients: Look for a short ingredient list. Short is great when it comes to the ingredient list for pasta alternatives. Look for those with no more than 5 ingredients.
• Protein: Check the protein counts. Pasta made from red lentils, edamame, and other plant-based proteins will have as much protein as a serving of chicken. Look for pasta alternatives with at least 8 grams of protein, which is what you can obtain in regular durum wheat-based pasta.

Best low-carb pasta brands

So without further ado, below is a list of the best low-carb pasta brands you can buy! Read on, and for more, don't miss 5 Pasta Sauces That Use the Highest Quality Ingredients.

One of the world's best pasta companies, Barilla, also makes one of the best low-carb options with red lentils. Since penne is so versatile, this pasta is a great option to be enjoyed in many healthy ways. According to Patricia Bannan, MS, RDN, author of From Burnout to Balance, "I'm a fan of Barilla Red Lentil Pasta, which has just one ingredient: red lentil flour." This pasta is also nutrient-rich, with high fiber and protein counts and it's also gluten-free. It's a source of plant-based protein for staying power plus it's a good source of important nutrients like zinc, iron, magnesium, and potassium," adds Bannan.

RELATED: 8 Highest Quality Proteins To Eat Every Day, Say Dietitians

Miracle Noodles are one of my favorite Asian-style shirataki noodles. Shirataki noodles have been enjoyed for more than 1,400 years in Japan and more than 2,000 years in China! I like that they're made with just three ingredients: water, konjac flour, and citric acid. They are mostly water, which makes them extremely low in calories, carbs, and protein.

The translucent noodles are plant-based, naturally fat-free, and sodium-free. They're easy to prepare and versatile and the noodles absorb the flavors of other foods so they can be used to create delicious Asian- or Western-inspired dishes.

Bannan also recommends this pasta due to the 42 grams of protein per 3.5-ounce serving, along with 24 grams of fiber. Each serving is also an excellent source of iron and potassium and a good source of calcium. It's also vegan, organic, kosher, and gluten-free. She suggests enjoying this pasta warm or cold, but due to the edamame and mung bean ingredients, it works particularly well in Asian-inspired pasta dishes, such as stir-fry noodles with mushrooms, garlic, and chili.

This pick is a fave of plant-based registered dietitian Cynthia Sass, MPH, RDN, CSSD. According to Sass, "I love that Palmini is made from hearts of palm farmed in a way that's sustainable, without harming animal habitats or ecosystems. It has a similar texture to al dente pasta in that it's hearty and still slightly firm to the tooth." While it fails to meet our fiber and protein criteria, it's still a great option. Sass enjoys Palmini hot, either tossed with white beans and a generous portion of veggies (like grape tomatoes, yellow onion, sliced mushrooms, and spinach) sauteed in extra virgin olive oil with garlic and herbs or combined with lentils and minced mushrooms in a zesty arrabbiata tomato sauce.

RELATED: 7 Pasta Sauces With the Lowest Quality Ingredients

Sass also likes this spiralized zucchini as the perfect replacement for pasta when she wants something fresh, chilled, and veggie-based. It's also rich in vitamin C and filling with just 10 calories and 2 grams of net carb per serving. To make a chilled "pasta" salad, Sass tosses it with vegan pesto and other chopped raw veggies, like red onion, bell pepper, yellow grape tomatoes, cucumber, and chopped kale, along with cubed Pumfu (pumpkin seed tofu). It's a perfect make-ahead-and-take meal.

Chickpeas are one of the healthiest foods you can eat, so pasta made from chickpeas also provides a nutritional punch. Cookbook author, certified athletic trainer, and registered dietitian nutritionist Dana Angelo White, MS, RDN, ATC, recommends Banza as a pasta alternative that has fewer carbs and plenty of fiber and protein, which makes for an extra satisfying meal.

With fewer carbs than traditional pasta and more protein, this pasta is also rich in potassium and iron and provides magnesium and phosphorus. One of my favorite combos is Banza Rotini tossed with turkey meatballs, baby spinach, and pesto.

You can find a lot of healthy, veggie-based pasta alternatives in the frozen veggie section of supermarkets. While these options don't always pack in the protein or fiber of the bean-based pasta alternatives, they're still nutrient-rich and flavor-packed.

One of Angelo's favorites is Green Giant Veggie Spirals Spaghetti Squash. Green Giant has other options available in zucchini and butternut squash, and they are great low-carb veggie swaps for pasta, explains Angelo. "Serve with tomato sauce, chicken sausage, and cheese or top with roasted tofu and a spicy peanut dressing," she suggests.

Veggiecraft Farms pastas are made with simple, plant-based ingredients including cauliflower, sweet potato, and zucchini. Each variety is made with only three ingredients. I like the Sweet Potato Penne variety due to its good protein and fiber counts. It's also a good source of potassium and an excellent source of iron. Use just as you would regular pasta but for best results, follow the cooking instructions on the box. Another plus to this brand as it won't break the bank, compared to some of the pricier pasta alternatives.

Nun creates healthy pasta with Chilean seaweed, combined with other plant-based ingredients like chickpeas, lentils, and quinoa. The result is delicious pasta alternatives that are vegan, gluten-free, and nutrient-dense. These pastas are incredibly versatile and can be enjoyed as a stand-in for traditional pasta. Try them with veggies, poultry, and seafood, and top them with your favorite pesto or tomato-based sauce.

The post 9 Best Low-Carb Pasta Brands on Grocery Store Shelves appeared first on Eat This Not That.

As a registered dietitian, I understand the importance of starting your day off right with a balanced and nourishing first meal. Reams of research show that eating a balanced breakfast can help tamp down cravings and your appetite, so you'll be less likely to overeat later in the day. A review article published in Obesity Research & Clinical Practice found that skipping breakfast is associated with increased risk for being overweight or obese, and another study published in the Journal of the American College of Cardiology reported that breakfast skipping was associated with an increased risk for cardiovascular disease and death from cardiovascular disease.

RELATED: 6 Healthiest McDonalds Breakfasts

How to choose healthier fast-food breakfasts

Here are some guidelines for helping you choose a healthier fast-food breakfast.

Look for wholesome carbs

Whole-grain carbohydrates, like oats and whole grain muffins or pancakes, are important to have as part of your first meal because whole grains are digested more slowly and help to keep blood sugar levels stable. This helps keep you satisfied and reduces cravings. Look for menu options that state whole grain on the ingredient list.

Minimize added sugars

Your goal for added sugars at breakfast time should be less than 10 grams (2 ½ teaspoons) per day if possible. It may seem obvious, but keeping added sugars to a minimum for your first meal is key to help ensure that you keep your added sugars to the recommended daily limit. The American Heart Association recommends that added sugars should be capped at 6 teaspoons (100 calories) per day for women and for men, no more than 9 teaspoons (150 calories).

Aim for enough protein.

Your goal when choosing a fast-food breakfast should be to aim for at least 8-10 grams of protein. Protein is an important part of a balanced first meal because it helps slow digestion to keep you fuller, longer. Studies show that having high-quality protein at breakfast can help with weight management and is associated with lower body weight and body fat.

Make sure there is fiber, too

And lastly, your fiber goal at breakfast should be around a minimum of 2 grams. Fiber not only helps you stay regular, but it also contributes to satiety, making you feel full for longer and assisting in weight management. Furthermore, fiber-rich diets have been associated with reduced risk of chronic diseases, including cardiovascular disease and type 2 diabetes.

One study published in the Journal of the American Board of Family Medicine found that when study participants ate breakfast and had fiber intake more than 25 grams per day, risk for death was significantly reduced, compared to those who skipped breakfast and had lower fiber intakes.

RELATED: 8 Breakfast Habits Wreaking Havoc on Your Body

5 Healthiest Breakfast Items at Burger King

Here, we'll highlight the healthiest breakfast choices available at Burger King. We've poured over the breakfast menu and highlighted the choices that provide the best balance of essential nutrients while keeping calories and unhealthy ingredients in check. Here are the most nutritious options that you can feel good about choosing at Burger King to kickstart your day the right way.

Burger King offers two breakfast burritos, the Egg-Normous Burrito, and the Breakfast Burrito Jr. The Egg-Normous Burrito will set you back 805 calories and has about all the sodium you can have in a day, so we like choosing the Breakfast Burrito Jr. While it's not a nutritional all-star due to its high sodium, fat, and saturated fat counts, it does pack in 16.5 grams or protein, has nearly 3 grams of fiber, and is low in added sugars.

While this is not a nutritional all-star, the Chicken Sandwich is one of the lower calorie options on the Burger King breakfast menu. For that reason, it made our list. Despite being carbohydrate-rich, this pick is low in added sugar and packs in 12 grams protein, the same as you'd get in two medium eggs. To improve this option, eat just half of the biscuit and you'll shave about half of the carbs from this choice.

RELATED: I Tried the Biscuit Breakfast Sandwiches at McDonald's, Wendy's, & Burger King and One Was Simply Perfect

This breakfast item makes our list due to it being calorie-controlled and having low saturated fat and sodium counts. While the protein is lower than recommended, you can order skim milk to complete the meal. To avoid additional added sugar, skip the syrup and order an applesauce to go with your French Toast Sticks. For a more substantial breakfast, you can also order the 5-piece French Toast Sticks for 380 calories and apply the same hacks to improve the nutritional quality of your first meal.

If you're following a carb-controlled lifestyle, simply enjoy the Sausage, Egg & Cheese and skip the biscuit in this hearty Burger King meal. That will reduce the calories, carbs, and sugar. If you add applesauce on the side, you can get the total fiber up to 2 grams. Despite that, this meal is high in fat, saturated fat, and has the sodium that you should eat in an entire day, so it is by no means a "healthy" choice, but with a few tweaks, it's a menu item that can be enjoyed on occasion.

This choice fails on fiber, but it makes our list because the calorie count is optimal for breakfast, and it has lower added sugar and 21 grams of protein. A smart hack to make this menu item a better bet is to eat only half of the flaky croissant to reduce the lower-quality carbohydrates. To up the fiber, order an applesauce.

With some planning and following these healthy hacks, there are several ways to order better options at Burger King. However, fast-food breakfasts are never as healthy as what you can prepare at home, so it's best to limit your on-the-fly first meals to only a few times a month if you can.

Sign up for our newsletter!

The post 5 Healthiest Burger King Breakfast Orders, According to a Dietitian appeared first on Eat This Not That.

These days, even health-conscious shoppers will have plenty of options when browsing through the Trader Joe's frozen food sections. Over the past decade, many food manufacturers have made humongous strides to create better frozen options that have less sodium and saturated fat, and provide more vegetables, whole grains, and essential nutrients like vitamins, minerals, and fiber.

However, not all Trader Joe's frozen foods are created equal. Some can be loaded with sodium, added sugar, and often lack veggies, fiber, and lean proteins. Here, we highlight the best and worst frozen meal options available at Trader Joe's right now.

A guide to choosing the best frozen food

Trader Joe's offers a range of nutritious frozen meals that can be a convenient and balanced part of your diet. The popular supermarket chain has numerous vegetarian frozen options, veggie-rich dishes, and lean protein-rich choices that provide both great taste and high nutritional value. I always recommend looking for meals that contain whole food ingredients, lean proteins, fiber, and limited amounts of sodium and added sugars.

"It's important to read through the ingredient list first, advises Cynthia Sass, MPH, MA, RD, CSSD, a Los Angeles-based sports dietitian and author. "The ingredient list on a healthy pre-made frozen meal should read like a recipe you could have made yourself. In addition to simple, recognizable ingredients, assess the ingredient quality, meaning if it is made with whole grains over refined grains and what type of oil it contains. Ingredients are listed in order by weight, so ingredients higher on the list make up more of each bite," adds Sass.

Registered dietitian Patricia Bannan, M.S., R.D., author of From Burnout to Balance recommends that shoppers choose frozen foods that meet these nutrient targets:

• More than 15 grams of protein. Protein should be a highlight of a balanced meal, and will help promote feelings of fullness.
• Less than 600 milligrams of sodium. Sodium is often used in high amounts in frozen meals. Monitoring sodium intake is important for heart health and blood pressure regulation. The recommended daily limit is 2,300 mg per day. If your frozen meal packs in more than 600 mg, that doesn't leave you much wiggle room to stay within your daily sodium budget.

Below are the recommended options for healthier frozen meals from registered dietitians, as well as some options to skip. Only some of these items are listed on the Trader Joe's website, but all of them can be found in most TJ stores. And for more helpful shopping tips, check out 9 Healthier Ice Creams That Actually Taste Good, Say Dietitians.

The best Trader Joe's frozen food items

Trader Joe's has a variety of frozen shrimp options, but this one contains two ingredients: shrimp and salt. Frozen shrimp is one of the best ways to add delicious lean protein to meals in a snap, and seafood in general is one of the best ways to get high-quality protein for fewer calories. What's more, frozen shrimp is versatile, so you can enjoy them in endless ways like stir-fries, tacos, as part of pasta dishes, and hearty salads.

RELATED: The 8 Healthiest Frozen Dinners at Trader Joe's

This frosty fan favorite is an Instagram sensation that fans constantly gush about and share their stories on how to make wholesome meals with thes cauliflower-based treats. The Cauliflower Gnocchi is made with just 5 ingredients and is a nutritional all-star, thanks to the cauliflower base. In addition to being lower in calories and fat, the gnocchi are high in fiber and naturally gluten-free. I love them when they are air-fried, but you can also pan fry, boil, microwave, or bake them for a delicious and healthy meal.

Instead of a saturated fat-rich beef burger, how about a mahi mahi burger for your next cookout? The TJ's Mahi Mahi Burgers are another best pick from the Trader Joe's frozen foods aisle. Mahi Mahi is rich in omega -3s, B-vitamins, magnesium, potassium, and selenium. You can enjoy these burgers prepared on the grill, in an oven, or pan-fried. Serve on a whole wheat bun and with your favorite veggie condiments for a healthy meal.

Trader Joe's fans say that this Asian-inspired meal knocks it out of the park. It has delicious, lean chicken and lots of vegetables, including shitakes, green beans, and edamame. Nutritionally, it's relatively low in calories, saturated fat, and added sugar, yet it packs in 20 grams protein per serving. Serve with ½-cup cooked brown rice and you'll have a satisfying meal that beats ordering out.

RELATED: 25 Best Healthy Frozen Pizza Pies, According to Dietitians

The worst Trader Joe's frozen food items

This TJ shrimp dinner gets great reviews for its delicious taste online, but it's not a nutritional all-star. Tempura shrimp are always a crowd-pleaser, but Trader Joe's Tempura Shrimp come with a sweetened soy dipping sauce that has 2 teaspoons sugar and the sodium counts are sky-high. The calories in the serving size are modest, but that's mostly due to the puny serving size of just 3 ounces of shrimp—or 3 and 1/3 shrimp.

RELATED: 8 Unhealthiest Frozen Foods at Trader Joe's, According to Dietitians

These savory meat pies are one of the unhealthiest options we could find in the frozen aisle at Trader Joe's. They are a healthy eater's worst nightmare. You'll get 50% of your total daily sodium intake with one serving and more saturated fat than you should have in an entire day!

Even eating half a pie would derail your healthy eating goals. The bulk of the calories, fat, saturated fat, and low-quality carbs come from the buttery crust. Plenty of online reviewers also complain about the pies being all crust and having little meat.

Even though the Meatless Cheeseburger Pizza is considered a vegetarian choice, a "cheese burger" pizza is likely a good cue that this is not the best option. The problem with this pizza is that a 1/3-pie serving size contributes 25% of all the saturated fat and more than 1/3 of the sodium that you should have in an entire day. The saturated fat comes from the cheese and faux, plant-based ground beef crumbles made from pea protein. The ingredient list of this pizza also reads like a novel.

The package boasts that these corn dogs are uncured and have no nitrates or nitrites, but the nutrition label shows just how unhealthy these dogs are for you.

These dogs are considered an ultra-processed food with more than 30 ingredients and several sources of added sugars, including sugar, molasses, maltodextrin, and honey. They are also shockingly high in sodium, with two corn dogs contributing nearly 40% of the sodium you should have in a day. Steer clear of these carby, salty dogs.

A Jamaican patty is beef and vegetables in a pastry, making a deliciously seasoned ground beef pie. Nutritionally, these made our worst picks because of the high total fat, saturated fat, sodium, and low-quality carbohydrates. One patty packs in 440 calories, 50% of the saturated fat and 25% of the sodium that you need in a day. The soaring saturated fat and sodium counts make these patties a risky choice when it comes to your heart's health. Like the Trader Joe's Steak and Stout Pies, online reviews of these patties also complain that the patties are light on beef.

Sign up for our newsletter!

The post 9 Best & Worst Frozen Foods at Trader Joe's, According to Dietitians appeared first on Eat This Not That.

When choosing healthy Costco frozen dinners, it's important to look for options that provide fiber, healthy fats and lean protein, while having moderate sodium and very limited added sugars. Many of Costco's frozen foods fit these criteria, and are made with whole, nutrient-dense ingredients. And, with inflation still soaring, Costco is a great store to find budget-friendly choices. It offers competitive prices on most frozen options and its store brand, Kirkland, can even be more affordable. If you're on a budget and want to eat well, consider a trip to your local Costco to check out these best bets in the freezer section.

From plant-based options to hearty meat-based dishes, there's something for everyone on this list of the healthiest frozen meals at Costco. Whether you're short on time or just looking for an easy meal option, these healthy Costco frozen dinners are sure to satisfy both your taste buds and your nutritional needs.

Fish and seafood are some of the most expensive proteins you can buy, so stocking up at Costco makes sense. These salmon burgers pack in high-quality protein and healthy omega-3 fats, and they will help you satisfy the recommended two servings of fatty fish per week for your heart health. They're great grilled, baked, or pan-fried and can be enjoyed on top of a salad, open-faced sandwich, or in a whole-grain bun at your next BBQ.

RELATED: The 30 Worst Frozen Foods in America

Cauliflower pizza crusts can be a hit or miss, but Milton's has mastered the thin and crispy veggie crust. A thin crust is generally lower in calories and less carby than thick-crust pies, making them a better choice. Nutritionally, this pizza is a smart meal solution, as it packs in plenty of protein and even delivers 2 grams fiber per ¼ pizza serving.

RELATED: 12 Frozen Pizzas With the Lowest Quality Ingredients

Eggs aren't just for breakfast—they're a great nutrient and protein-rich choice for any of your main meals. Plus, eggs are a budget-friendly complete protein compared to meat, poultry, and seafood. These tasty, single-serve frittatas are one of my favorite healthy Costco frozen options to make a wholesome meal in minutes.

Nutritionally, they're brimming with spinach, tomato, onion, and bell peppers and the high-quality protein will keep you satisfied. They're also naturally gluten-free. They can be microwaved, or thrown into an air fryer for added texture. To make a balanced meal, partner two frittatas with a large salad, or enjoy with toasted whole-wheat bread.

These chicken breast slices are a great option when you want a complete protein to add to main course salad, sauteed to partner with whole-wheat pasta or another whole grain, or for a quick chicken piccata. The chicken breasts are low in calories and high in protein, making them a great option for staying satisfied with fewer calories. And, they're even more convenient because you don't have to thaw before cooking.

RELATED: How Long Raw Chicken Lasts in the Fridge—and Signs It's Gone Bad

These organic black bean burgers are made with natural ingredients like black beans, corn, tomatoes, onions, and other veggies. The benefit of this burger, compared to beef options, is that it only has 1 gram of saturated fat. The sodium is on the higher side, but if you limit the number of processed foods when enjoying this burger for a meal, your overall daily sodium can more easily remain within recommended levels. Cook in the microwave, air fryer, oven, or stovetop, then enjoy with a whole-wheat bun and your favorite condiments.

If you're in the mood for a quick and easy meal, another option on the list of healthy Costco frozen dinners are these hearty organic burritos. They are a great meal that is high in filling fiber and protein and keeps saturated fat limited. Partner with a side salad for a satisfying dinner.

When you want a wholesome weeknight dinner in minutes, these boneless and skinless Mahi-Mahi fillets are a great option. For a clean protein, there's nothing better than a white fish, like mahi-mahi. The fish is low in fat but packed with protein. Cook frozen and enjoy with roasted vegetables, with a cooked whole grain like bulgur or couscous for a balanced main meal. You can grill, bake, or sauté the fillets.

RELATED: 17 Healthy Grilled Fish Recipes to Make This Weekend

These plant-based patties are often referred to as the "meatiest" meatless burger. It's designed to mimic beef and they deliver about as much protein and fat as a regular beef burger, but a lot more fiber. The burgers are higher in saturated fat than many other plant-based burgers because of the coconut oil in the formulation. Despite that, the burgers have less saturated fat than regular ground beef. You can cook these as you would any other burger—grill, bake, or pan fry, and foodies recommend seasoning after cooking.

Sign up for our newsletter!

The post 8 Healthiest Frozen Dinners at Costco appeared first on Eat This Not That.

Bread aisles are overflowing with "gluten-free," "grain-free," and "keto" slices, buns, bagels, pitas, and pockets. However, many are pumped with fat, calories, and lots of suspect ingredients. The result is often a bread alternative that lacks the taste and texture of a regular loaf. The good news is that there are plenty of ways to find a lower-carb bread that isn't made with protein or wheat isolates, nut flours, or loads of fat and added sugars.

When it comes to worrying about carbs and weight loss, it's important to remember that bread alone isn't what contributes to weight gain. Your weight woes stem from eating more calories than you burn—not carbohydrates, per se. If your goal is to reduce the carbs in your diet to manage blood sugar or other reasons, the best low-carb breads are great options to enjoy instead of a traditional slice. Then, for more help finding food options with fewer carbohydrates, check out these 16 Low-Carb Fast-Food Orders, According to Dietitians.

How to buy the best low-carb bread

Here are some smart nutritional criteria to help you choose the best, low-carb breads:

• Look for "Whole Grain" or "100% Whole Grain" on the ingredient list: Bread labels may have a lot of healthful sounding terms like "seven grain," "multi-grain," "cracked wheat," "unbleached flour," "made with whole wheat" or "all-natural." But these descriptors don't ensure that your bread is made with whole-grain flour instead of enriched white flour. Look for Whole Grain or 100% Whole Grain on the ingredient list. "Whenever possible, choose breads with 100% whole grains or sprouted grains for more nutrition, says Patricia Bannan, MS, RDN, author of From Burnout to Balance. "Whole grain products include the endosperm, germ, and bran, which provides fiber, protein, vitamins, and minerals."
• Count carbs: A traditional slice of a hearty, whole grain bread will have at least 20 grams of carbs and about 110 calories. For a lower carb bread, stick with a whole grain, but look for a bread with less than 15 grams of carbohydrates.
• Focus on fiber: "Choose a bread with at least 2 grams of fiber per slice, and ideally more, says Bannan. "Fiber is important for gut health, and it helps keep you feeling fuller, longer. It's recommended that the average adult gets 25 to 30 grams of fiber per day."

The 7 best low-carb bread brands you can buy:

Here are 7 best low-carb breads you can find at your local supermarket or natural foods store.

1. Food for Life Ezekiel 4:9 Sprouted Whole Grain Bread

This bread is packed with nutritional all-stars, including wheat, barley, millet, spelt, legumes, and beans. Together, they bake up into a delicious and wholesome high-fiber, high-protein loaf.

• Carbs: 15 g
• Fiber: 3 g
• Protein: 4 g
• Calories: 80

RELATED: The Healthiest Breads To Eat for Weight Loss, According to Dietitians

2. Dave's Killer Bread Thin-Sliced Organic Powerseed

One of the easiest ways to enjoy bread while keeping carbs in check is to look for thin-sliced options. This bread is a great option because the first ingredient is organic whole wheat, and it is made with five different seeds.

• Carbs: 12 g
• Fiber: 3 g
• Protein: 3 g
• Calories: 60

3. Oroweat Organic Thin-Sliced 100% Whole Wheat

This organic bread is made with whole wheat flour, wheat gluten, and wheat bran. What's more, the bread maker uses a solar-powered bakery for environmental benefits.

• Carbs: 13 g
• Fiber: 2 G
• Protein: 3 g
• Calories: 70

4. Mestemacher Walnut Protein Bread

If you want healthy, low-carb bread, look for the European breads in your supermarket. This German whole-grain bread is dense and filling, thanks to the whole grain rye, walnut, and soy protein. It has more than twice as much protein and significantly fewer carbohydrates than a traditional US-baked breads.

• Carbs: 14 g
• Fiber: 8 G
• Protein: 9 g
• Calories: 130

RELATED: 6 Breads That Use the Highest Quality Ingredients

5. Aunt Millie's Live Carb Smart 5 Seed Bread

This bread keeps carbs and calories lower than most because the main ingredients are resistant starch and wheat gluten. We liked that it's made with seeds to increase the protein and fiber for a filling slice.

• Carbs: 11 g
• Fiber: 6 g
• Protein: 5 g
• Calories: 50

6. WASA Multi Grain Crispbread

Choosing a traditional Nordic-style crispbread that is a staple in Sweden and Finland is a great alternative to bread. Crispbreads are like a cross between bread and a cracker. WASA is a Swedish style crispbread and the carbs and calories in a slice is about half of what you'll find in a slice of regular wheat bread. I enjoy healthy open-faced sandwiches with crispbreads all the time.

• Carbs: 8 g
• Fiber: 3 g
• Protein: 2 g
• Calories: 35

RELATED: 29 Low-Carb Breakfast Ideas That Will Keep You Full All Morning

7. Finn Crisp Original Sourdough Rye Thins

This is the Finnish cousin to WASA crispbreads. These crispbreads have just five ingredients—whole grain rye, flour, water, salt, and yeast—making them one of the more naturally delicious and wholesome low-carb bread alternatives.

• Carbs: 10 g
• Fiber: 3 g
• Protein: 1 g
• Calories: 40

Sign up for our newsletter!

The post 7 Best Low-Carb Breads on Grocery Store Shelves, According to Dietitians appeared first on Eat This Not That.

Over the past several decades, calories from beverages have steadily increased. Research shows that our drinks account for more than 20 percent of our daily calories—more than 400 calories—and nearly half of all the sugar we consume, or 10 teaspoons!

Other research also shows just how detrimental too many liquid calories are for maintaining a healthy waistline. This is because beverage calories don't make you feel full or satisfied compared to the exact same number of calories from food. That means calorie-rich drinks up your odds of blowing up your calorie budget, and liquid calories are easily stored as body fat.

The bottom line is that too many empty-calorie beverages can not only cause you to gain weight, they can also up the risk of type 2 diabetes, heart disease, metabolic disorders, and premature death, according to reams of research. If you want to lose weight and keep it off, start by rethinking what you drink. There is no "miracle drink" that will instantly make you slimmer, but if you choose smarter sips, make some healthy food choices, and exercise when you're able, you may be pleased with the changes in your body composition.

Here are 12 better options that will improve the nutritional quality of your diet and help you lose belly fat. They all have the nutrients and bioactive compounds that have been shown in studies to help increase metabolism, tamp down hunger, impact obesity-related hormones, and many other actions to help you shed excess weight.

RELATED: The 9 Best Foods That Melt Stubborn Belly Fat

Water should be the main beverage choice to help you lose weight and keep it off. It's calorie-free, and your body is 50-60% water by weight. The more muscle you have, the higher the water content. A review study published in 2019 reported that weight loss interventions that recommended drinking water in place of sugar-sweetened beverages resulted in an average weight loss of 5.15 percent. Actual weight loss from the water studies ranged from just over 1 pounds to 19 pounds.

An oft-recommended strategy of drinking water at the start of your meals can be an effective weight loss strategy as well. One study published in the journal Obesity reported that among 48 overweight middle-aged and older adult subjects, those who drank about two cups of water before each of their meals while following a calorie-controlled diet lost about 5 pounds more during the 12-week study than dieters who didn't drink water before eating.

RELATED: Does Drinking More Water Help You Lose Weight?

Another option if you want some fizz and excitement to your water is to drink it sparkling. Sparkling water is calorie-free and sugar-free, so it will provide the same shredding benefits of flat water but with more fizz. When choosing a sparkling water, be sure to check the nutrition facts to make sure you are buying carbonated water and not a sparkling water with added sugar.

Green tea is often thought of as being the "healthiest" type of tea due to the thousands of studies that extol its health benefits. However, green, black, oolong and white tea all come from the same tea plant, so it's likely all four types of tea impart similar health benefits.

The combination of epigallocatechin gallate (EGCG) (the main catechin in green tea) and caffeine found in green tea can help increase metabolism, boost fat burning, and help the body retain lean body mass while losing weight.

One study published in Clinical Nutrition reported that individuals on a 12-week high dose green tea extract delivering EGCG resulted in reductions in BMI, waist circumference, and the hunger-hormone ghrelin, as well as elevated adiponectin, the hormone that helps your body utilize insulin better. For a refreshing way to lose some inches off your stomach, add some green tea to your daily routine.

As mentioned above, there are four types of tea that come from the leaves of the Camellia sinensis plant: black, green, white, and oolong. What makes them different is that white and green teas are not oxidized (fermented), while black tea is allowed to oxidize, making it dark and bold.

The type and amount of catechin polyphenols vary based on the type of tea, but studies suggest black tea may help with weight loss and maintenance. One study published in the journal Food & Function found that among 111 adult study participants, those who had three cups per day of tea for 3 months experienced a significant reduction in body weight and waist circumference. Researchers believe the catechins in black tea increase fat metabolism and may improve the gut microbiome to favor weight loss.

Another study reported in Nutrition Research found that among overweight or obese Japanese subjects, those who were given black tea extract three times daily with a barley tea experiences significant reductions in waist circumference and visceral belly fat. The caffeine in tea also can provide a mild lift to your metabolism, which may also help your body burn calories. For the most benefits, drink your tea without added milk or sweeteners.

RELATED: 7 Best Teas To Drink for a Longer Life

Kombucha is a type of fermented green or black tea that provides beneficial probiotics. It combines the health benefits of tea, plus the additional health bonuses associated with probiotics, which includes improving the gut microbiome. Many studies over the past several years show that improving the beneficial bacterial in the GI tract can play a role in weight loss through several mechanisms of action. Probiotics may decrease the absorption of fat from food, boost appetite-regulating hormones to help put the brakes on overeating, and can tamp down inflammation that is also linked to excess fat and belly fat.

One study published in the journal Obesity reported that women who were assigned a probiotic while dieting had significantly greater reductions in belly fat, compared to women who were on the same diet but without a probiotic supplement.

If you're a soda lover and know that you aren't going to be able to give up enjoying a classic cola, root beer, orange, or grape fizzy refreshment, opt for a prebiotic soda alternative. Prebiotic sodas are healthier, bubbly drinks that you can find in specialty as well as mainstream national retailers. Prebiotics are specific types of fiber that feed the beneficial bacteria in your GI tract to help them thrive. By optimizing the beneficial bugs, you will improve your immune system, which may help you lose weight and keep it off. Interestingly, mounting research shows that some thinner individuals have more diverse gut bacteria and more of a specific type of bacteria that appear to impact metabolism compared to overweight or obese individuals.

One of my favorite prebiotic sodas is OLIPOP, due to its refreshing flavors like Classic Root Beer Orange Squeeze and Classic Grape. Not only may the prebiotics help improve the friendly bacteria in your gut, but it will also help you shave hundreds of calories from your diet. A can of regular soda has about 150 calories and 49 grams of sugar (about 10 teaspoons), while a 12-ounce can of OLIPOP has 2-5 grams of sugar (less than 1 teaspoon), 9 grams of fiber, and 35-45 calories.

RELATED: 25 Healthy, Low-Sugar Soda Alternatives

Coffee is a healthful beverage that delivers tremendous amounts of beneficial antioxidants and other plant-based bioactive compounds to your diet. While research is ongoing, there is evidence that suggests that black coffee or coffee with low-fat milk and no added sweeteners may help you lose belly fat and weight. Researchers theorize that the caffeine and catechins in coffee have a positive impact on your resting metabolism.

A study conducted by the Harvard School of Public Health and reported in the American Journal of Clinical Nutrition found that among study participants who drank four cups of coffee per day, there was an average of a 4% reduction in overall body fat during a 6-month study period. The authors suggest that coffee provided a metabolic lift while potentially acting like an appetite suppressant.

Everyone has a different tolerance for caffeine, so four cups may not agree with you. Start with one or two and monitor how you feel before increasing your coffee intake. Be sure to avoid gourmet coffee drinks that are loaded with calories, added sugars, and saturated fat.

Apple cider vinegar (aka ACV) is often touted in social media to help you lose belly fat. While the beverage won't truly "melt" away fat, there is published research that shows that subjects given acetic acid, the main acid in apple cider vinegar, experienced weight loss, fat loss, and a reduction in waist circumference. The authors concluded that daily intake of vinegar may be a useful tool for weight loss and maintaining healthy blood sugar levels. For best results, try taking 1-2 tablespoons of apple cider vinegar mixed with water or another calorie free beverage before your two main meals, and see how your body weight responds.

Enjoyed hot or cold before breakfast, lemon water has surprising benefits that may help you lose belly fat. You will benefit from the natural metabolism lift provided by water, but the lemon provides polyphenols that have been shown in animal model studies to stave off obesity when animals are overfed a high-fat diet. One human study reported in Nutrition Journal found that a supplement of hesperidin, the main flavonoid in lemons, coupled with caffeine resulted in increased weight and fat losses. Make your lemon water by squeezing the juice from half a lemon in 8-10 ounces of water. Adding fresh mint, sliced cucumbers, and strawberries will create a refreshing spa water to help you sip yourself slim.

Juicing vegetables is a great way to slim down while getting a boost of beneficial nutrients in your diet. Try to enjoy juice that retains some pulp, as it contains filling fiber that helps slow down digestion to keep blood sugar levels stable and tamp down hunger. Since most of us don't get our daily recommended servings of veggies, a 100% vegetable juice is a great way to up the produce in your diet while helping you lose weight. Some great veggies to juice include carrots, beets, spinach, celery, and kale.

Psyllium husk is a raw compound that functions as a soluble fiber. It has many known health benefits, including reducing cholesterol, controlling blood sugar, and helping to keep you regular. However, several studies also show that psyllium helps to reduce hunger in order to lose belly fat and overall weight. One study reported in Nutrition Journal found that among individuals with type 2 diabetes, those that took psyllium daily for 8 weeks lost more weight and body fat compared to those who did not receive psyllium. Mix psyllium powder into water and enjoy it before meals or at the start of the day to help you feel satisfied for hours.

Skim cow's milk packs in plenty of vitamins and minerals, as well as 8 grams of protein per 8-ounce serving. A major meta-analysis of human clinical trials reported in the journal Nutrients concluded that including milk as part of a calorie-restricted diet can result in greater weight loss and fat loss, as well as maintenance of muscle mass compared to when dairy is not included as part of a weight loss protein. The high-quality protein in milk helps you stay fuller longer, and the whey and casein protein are beneficial to retain muscle mass. To keep calories and saturated fat in check, choose skim or 1% milk.

Sign up for our newsletter!

The post 12 Drinks That Melt Belly Fat, Says Dietitian appeared first on Eat This Not That.

The problem with many of today's mass market granolas is that they can be loaded with high counts of added sugar, saturated fat, sodium, and calories. This is because many cereal makers want products that have an irresistible flavor coupled with a long shelf life. To do that, they need more sugar, sodium, and tasty, calorie-rich add-ins like chocolate, nut butters, vegetable oils, and lots of syrups and other sweeteners. The result is often a granola that is more akin to a decadent dessert rather than a wholesome way to start your day or a filling between-meal nosh.

We scoured the cereal aisles and reviewed the package labels on hundreds of granola brands available at national supermarkets and online retailers to reveal 10 of the best healthy granolas to try. We also included some of the most readily available options to skip. Or, if you're more of an on-the-go type of eater and need some inspiration for healthy granola bars, check out 8 Granola Bars Made With the Highest Quality Ingredients.

How to shop for the healthiest granola brands

"Don't be fooled by health claims on the front of the package, such as 'whole grain,' 'organic,' or 'vegan,'" says Rhyan Geiger, RD,  owner of Phoenix Vegan Dietitian. "Just because a product makes these claims doesn't necessarily mean it's healthy. To get an accurate picture of what you're consuming, check the nutrition facts panel and the ingredients list."  When you look under the hood on food packages, the truth will reveal itself. The good news is that you don't need an advanced degree in nutritional sciences to know how to find the best granolas for your health.

Here's what to focus on:

Serving size: Granola manufacturers often use different serving sizes, ranging from ¼ (around 1 ounce) to 2/3 cup (2 ounces). To compare products on equal footing, it's important to account for the different serving sizes. If one granola appears to be significantly higher in calories, sugar, and fat, it may be because the brand uses a larger serving size. One may appear to be lower in calories and sugar, but it's only because a smaller serving is used on the package.

Added sugar: It's important to review the added sugar and choose one that is on the lower end. Although granola can be a tasty treat, it often contains excessive amounts of added sugar, says Geiger. "It's important to check the nutrition facts panel to see how much it contains." A good rule of thumb is to look for cereals that have no more than 8 grams (2 teaspoons) of added sugar per serving.

Most major public health organizations like the American Heart Association recommend limiting added sugars to about 10% of total calories. For women, the AHA recommends no more than 6 teaspoons per day and for men, 9 teaspoons. Added sugars can masquerade under more than 30 different names, including dextrose, maltose, syrups, nectars, honey, and molasses.

Whole grains: The first ingredient on the label of any granola you buy should be a whole grain. Normally, it will be rolled oats, but any type of whole grain is acceptable, including kamut, spelt, quinoa, millet, and buckwheat. This will help ensure that the cereal provides more fiber and protein.

Fiber: Look for a granola that has at least 2 grams of fiber, but this is one nutrient where more is better. Fiber will help you feel fuller longer and help control cravings for carbs and junk food.

Sodium and saturated fat: Two nutrients that you want to keep tabs on are sodium and saturated fat. The good news is that most granolas are not significant sources of either, however, many brands have coconut and coconut oil in their ingredient list, which drives up saturated fat counts. Look for granola that has less than 200 milligrams of sodium and no more than 3.5 grams of saturated fat per serving.

The top 10 healthy granolas to buy

Granola certainly has a health halo that has stuck around for decades, but not all granolas are created equal. If you love the crunchy breakfast staple, use our list of healthy granolas to guide your choices. These options focus on more of the healthiest ingredients like whole grains, nuts, dried fruit, and seeds and less of the unhealthy ones, like added sugars and unnecessary oils.

Here are 10 of the healthiest granolas at the supermarket.

This KIND go-to has a lower calorie count, thanks to its limited added sugars and fat. It's made with five different whole grains, including oats, millet, buckwheat, amaranth, and quinoa. This cereal also has cranberries, raspberries, and chia seeds as ingredients and together, they add additional fiber, antioxidants, omega-3s, and other beneficial bioactive compounds.

RELATED: The Best & Worst Granola Bars in America in 2023—Ranked!

Bob's Red Mill Homestyle Granola is a more traditional, back-to-basics recipe that has wholesome ingredients like whole grain oats, peanuts, maple syrup, and peanut butter. Nutritionally, the brand does a good job of limiting added sugar to 5 grams (< 2 teaspoons) in this particular flavor. It also has 4 grams of protein, which can help keep you satisfied. With a delicious and decadent peanut butter flavor, this granola is great on its own, with milk, or layered with your favorite yogurt.

This gluten-free granola has only 7 ingredients and uses sprouted buckwheat groats as its primary ingredient. Dates, raisins, and vanilla extract are used to provide natural sweetness, so it has no added sugar. Another bonus: its sodium-free!

This gluten-free option uses only certified gluten-free whole grain oats and it is sweetened with only honey. It made our best healthy granola list due to it having just four ingredients—oats, honey, canola oil, and water. The result is a granola that is low in sugar and has no saturated fat or sodium.

RELATED: 9 Store-Bought Breakfast Items With the Highest Quality Ingredients, Says Dietitian

KIND has several traditional granolas that meet our nutritional criteria, but this is the brand's latest twist on their classic crunchy granola. These soft and chewy granola clusters have a delicious chocolate-peanut butter combination, making them a tasty treat out of the bag or to enjoy as a softer granola out of your breakfast bowl. The first ingredient is 100% whole grain oats and added sugars are limited to 1.5 teaspoons (6 grams). We also like that KIND makes it easier to compare your helping of granola, as it provides the nutrition information for both a 1/4 cup and 1/2 cup serving size.

Bear Naked offers a wide variety of better-for-you granolas, and this lower-sugar option is one of their fan favorites. We like that is has just 100 calories per ¼-cup serving and less than a teaspoon of added sugar. It does include syrups for sweeteners but keeps the amount in check. The nutritional boost provided by dried cranberries, strawberries, and blueberries is a bonus.

This granola is higher in fiber and protein than many others, making it a good choice to help keep you satisfied. We like the simple "no B.S." ingredients like oats, almonds, coconut sugar, almond butter, and dates, among others. The only downside is that due to the nuts, this granola is higher in calories and fat than several of our other best healthy granola picks.

This granola is made with whole grain oats, amaranth, and quinoa flakes, and is sweetened with coconut sugar. It does include coconut oil, which makes it higher in fat and saturated fat than most other granolas. We like that it includes sunflower, chia, and pumpkin seeds for added fiber, protein, and other essential nutrients.

RELATED: 40 Quick & Easy Breakfast Ideas

For a more decadent-tasting granola, the combo of dark chocolate and tart raspberries is a real treat that won't blow your calorie or sugar budget. And, its nutrition facts are solid: Saturated fat is limited to just 1 gram and it has 6 grams (1.5 teaspoons) of added sugar per serving.

Muesli is generally a healthier Swiss cousin to the American-created granola. They both share many of the same ingredients, but muesli is not baked, so it tends to have fewer calories, sugar, and fat than granola. The first and second ingredients are whole grain rolled oats and whole grain wheat flakes. It is sweetened with more natural ingredients, including dates and raisins, rather than using processed nutrient-poor sweeteners.

The granola brands you should skip

Here are three, nationally available granolas that don't stack up to the others.

We like that Cascadian Farm uses organic ingredients, but that doesn't make this granola good for you. For instance, a 2/3 cup serving packs in 260 calories and 3.5 teaspoons of sugar. While we recognize this is a larger serving size than many other brands, sugar is the second ingredient by weight in this cereal, and it also includes honey and molasses for even more added sweetness.

One of the most iconic and longstanding granola brands, unfortunately, this isn't one of the healthiest. Not only is sugar the third ingredient by weight in this option, but it also has corn syrup and molasses as additional sweeteners. A 2/3 cup serving has 230 calories and 17 grams (4.25 teaspoons) of sugar. However, it does get points for being low in saturated fat, as well as having 4 grams of filling fiber and 5 grams of protein.

The brand touts that this cereal is certified gluten-free, BPA-free, plant-based, and ethically sourced, but the Double Dark Chocolate Chip flavor should be a good cue that this granola is more like dessert than a wholesome snack. A 1/2 cup serving has 260 calories, 11 grams fat, and 1.5g saturated fat, making this choice one of the higher calorie, fat, and saturated fat counts of nationally available granolas. While it only has 7 grams added sugar per serving, the second ingredient is inulin syrup and other sweeteners listed in the ingredient list include date syrup and cane sugar.

Sign up for our newsletter!

The post The 10 Healthiest Granolas You Can Buy in 2023, Say Dietitians appeared first on Eat This Not That.

In addition to enhancing the flavor and texture of your favorite foods, cheese is also nutrient-rich. It's a good source of high-quality protein and calcium, in addition to providing many other nutrients and bioactive compounds, like magnesium and vitamin B12. On the other hand, cheese also adds a significant amount of sodium, saturated fat, and calories to your daily diet. There is also a lot of misinformation about cheese on the internet, which may make you wary of eating it. It's often called out as a major source of saturated fat, hard to digest, and blamed for everything from skin breakouts to diabetes.

To help set the record straight, here is what happens to your body if you eat cheese every day. Also, for more healthy eating tips about this dairy-based delight, be sure to check out 5 Cheeses You Can Still Eat if You Have High Cholesterol, Say Dietitians.

You'll up the calcium in your diet

According to the Dietary Guidelines for Americans, 30% of men and 60% of women don't get enough calcium in their diets, and 75% of us don't meet the daily dairy recommendations of three services per day or 1,000 mg calcium per day. Calcium helps to maintain healthy bones, but research also shows that it may help prevent types of cancer, may lower blood pressure, help prevent preeclampsia, and may help you maintain a healthy weight, according to a review conducted by the National Institutes of Health (NIH).

A 1.5-ounce serving of cheese provides anywhere from 115–350 milligrams of calcium, depending upon the variety, according to the Dietary Guidelines. In the United States, approximately 72% of calcium intakes come from dairy products and foods with added dairy ingredients, says NIH. Hard cheeses have the most calcium due to their lower water content, making them more nutrient-dense. Also, a 1.5-ounce serving of cheddar packs in 305 milligrams of calcium, or one-third of what an average adult needs in a day.

It may disagree with your stomach

According to the NIH, some 68% of the world's population suffers from some type of lactose malabsorption, which occurs when the body can't fully digest lactose, the main carbohydrate present in milk and dairy foods. If you are lactose-intolerant, cheese may cause stomach upset after eating it and lead to bloating, gas, and diarrhea.

The good news is that cheese is significantly lower in lactose than milk and yogurt. Hard, aged cheeses are the lowest in lactose and are generally well tolerated in small amounts. The cheeses that are the lowest in lactose and are generally well tolerated include Parmesan, Swiss, blue cheese, gouda, cheddar, brie, camembert, and Edam. Cheeses with the highest amounts of lactose include ricotta and cream cheese.

RELATED: 5 Cheeses You Can Still Eat If You're Lactose Intolerant, Says Dietitian

You'll likely improve your gut's microbiome

You probably know that yogurt with live, active cultures are one of the best ways to stock up on beneficial bacteria that help improve your microbiome and GI and immune system health, but many varieties of soft and hard cheeses, including cheddar, Edam, feta, Parmesan, Swiss, provolone, gouda, and gruyere, provide probiotics. Probiotics are found primarily in aged cheeses that are not pasteurized. Some cheesemakers are even adding probiotics to their cheese. For example, Babybel Plus+ Probiotic reportedly has one billion live and active cultures per serving.

Research is still in progress to better understand the quantity and viability of bacteria survival during cheesemaking, but to date, one study published in the Journal of Functional Foods explains how cheese can survive digestion and colonize in the GI tract to impart health benefits.

It may lower your risk for heart disease

While full-fat cheese is a significant source of saturated fat, you'd think it may increase your risk for coronary artery disease, but research suggests the opposite. One study reported in the Lancet, which included 135,000 participants in 21 countries, found no correlation between dairy food intake, including cheese, and risk for heart disease or major coronary events. In fact, the study reported that those who reported eating more than a serving of full-fat or low-fat dairy foods per day had reduced risk for heart disease, heart attack, or death from heart disease.

Another study reported in the European Journal of Nutrition compiled data from 15 large, population-based studies with more than 200,000 subjects in total. Their results also reported an inverse relationship between cheese consumption and cardiovascular disease. Those who ate cheese frequently were up to 18% less likely to develop cardiovascular disease, up to 14% less likely to develop coronary heart disease, and up to 10% less likely to have a stroke compared with those who had no or low cheese intake. The authors suggest that 1.4 ounces of cheese per day may be optimal for heart health benefits.

It may help your muscles recover after exercise

Endurance and strength athletes often rely on protein supplements to promote muscle recovery and provide strength and endurance gains. Milk is a high-quality protein with all nine essential amino acids. Research confirms that whey and casein proteins in milk can enhance recovery after exercise and help stimulate muscle protein synthesis. Cheese is primarily comprised of casein, a slow-to-digest protein that also promotes protein synthesis post-exercise. Whey is a fast-acting protein that is commonly taken immediately after exhaustive exercise, while casein is typically recommended to have before bedtime.

A recent study reported in the Journal of Nutrition found that among 20 healthy male strength athletes reported that 30 grams of protein from cheese enhanced muscle protein synthesis, the same as taking 30 grams of protein from milk. If you're active and want to help your muscles recover after exhaustive exercise, enjoy two ounces of cheese or a half cup of cottage cheese as part of a bedtime snack.

Cheese can be a healthy addition to a balanced eating pattern, but it's important to keep portion size in mind, as cheese packs in many calories, sodium, and saturated fat. Be sure to partner cheese with other healthy foods and ingredients like whole grains, dried fruit, veggies, and salad greens.

It may blow your daily calorie budget

Most cheese lovers have one major problem with eating cheese: They eat too much of it. Cheese is nutritious, but it's also high in calories, making it easy to overconsume. An ounce of most hard cheese, like cheddar, has around 100–125 calories, depending on the variety. It's easy to eat 3–4 ounces in one sitting, either as a snack or as part of a main dish.

Consider that most blocks of cheese sold in supermarkets are 8 ounces, keep that in mind to help you keep your cheese portions in check. Grating cheese is a great way to enhance the cheesy deliciousness of your favorite dishes, allowing you to use less for the same great taste. Try grating punchy, sharp cheese, like Pecorino-Romano or Parmigiano-Reggiano to flavor foods and dishes, as you can use significantly less compared to a milder variety.

Sign up for our newsletter!

The post Here's What Happens to Your Body If You Eat Cheese Every Day appeared first on Eat This Not That.

There are more than 25 sodium-containing ingredients that food manufacturers commonly use in their formulations to make irresistible products that have long shelf lives. Common sodium-containing ingredients may be listed as salt, sodium bicarbonate, sodium nitrate, and more than 20 other names that mean added sodium. Most ultra-processed foods contain high sodium counts, and even foods that don't taste salty, like bread, cereal, and dairy products, may have surprisingly high sodium counts. But what happens to your body if you eat too much salt?

RELATED: 72 Unhealthiest Foods on the Planet

Salt and sodium: how much is too much?

Our bodies need only a small amount of sodium each day, 500 milligrams or the equivalent of ¼ teaspoon of salt, to help contract muscles, maintain healthy nerve impulses, and maintain fluid balance. Most Americans eat about 3,400 milligrams of sodium each day, while the recommended maximum is up to 2,300 milligrams (the amount present in 1 teaspoon of salt) per day. However, 1,500 milligrams per day is an ideal limit, per the American Heart Association.

For many people, acute and chronic intake of excess sodium can have negative health effects, including leading to high blood pressure, increased risk for stroke, and coronary artery disease.

We reviewed the research, and here's exactly what happens when you eat too much salt in the near term and over time when you consistently over consume.

RELATED: 21 Best Low-Sodium Fast-Food Orders, According to Dietitians

Here's what happens if you eat too much salt

It can harm your blood vessels and heart

The most common health issues associated with chronic high-sodium intake is high blood pressure or hypertension. Once consumed and when it enters the bloodstream, sodium is a sponge for water. When more water is drawn into the blood, the fluid volume increases and the pressure against your blood vessel walls rises. Hypertension is considered the silent killer, because it has very few signs or symptoms that people can see or feel, so they often ignore the advice of their medical provider to address their elevated pressure.

Hypertension is the number one risk factor for developing cardiovascular disease, according to research published in the journal Hypertension. It is estimated that high blood pressure is responsible for 54% of all strokes and 47% of all coronary heart disease, according to research published in Lancet. Elevated blood pressure is also a risk factor for heart failure, atrial fibrillation, and heart valve disease.

You might become bloated and puffy

Downing too much salt, when eating out, ordering in, or overdoing your favorite salty snacks will often make you feel bloated in the ensuing few hours from water retention. Your stomach may feel extended, and many salt-sensitive individuals experience puffiness in the face, hands, and feet. This is the classic sign of the fluid shifts that occur from excess sodium intake that the body needs time to excrete, according to research published in the Annals of Nutrition & Metabolism.

It may lead to weight gain or more body fat

Too much salt also makes you temporarily heavier on the scale, due to water retention, but there is mounting evidence that high salt intake is correlated with increased weight gain and body fat. Research published in the journal Hypertension also found that there is a direct link between diets high in sodium and overweight and obesity, irrespective of calories consumed and the quality of those calories. The study found that among adults, an increase of 1,000 mg/day of sodium increased the risk of obesity by 26 percent. What's worse, high salt intake is linked to higher BMI, waist circumference, and body fat. While the mechanism is not yet understood, researchers theorize that salt may negatively impact fat metabolism.

RELATED: Eating Habits That Are Wrecking Your Body After 50, Say Dietitians

It can make your migraines worse

The first studies to link sodium and fluid imbalances to migraines date back to the 1940s. While research is ongoing, one 2021 study of 262 adults published in the British Journal of Nutrition reported that after controlling for other potential migraine triggers, individuals with the highest level of sodium (measured in urine) had longer headaches compared to those with lower sodium intakes. While more research is needed to identify a cause-and-effect relationship, there's no reason why you shouldn't try to keep your sodium to the recommended intake levels, especially if you suffer from migraines.

It may increase your risk for dementia

Vascular dementia is the second most common form of dementia among the elderly. Any lifestyle factor that negatively impacts blood vessel function and is linked to heart disease generally ups risk for memory loss and cognitive declines associated with vascular dementia. Several animal-based studies show a link between high-salt diets and dementia, but studies in humans is less clear.

A study in Nature Neuroscience reports that a diet rich in salt is linked to an increase risk for dementia, but the exact mechanism of action is not understood. In a major review article published in the Journal of Alzheimer's Disease, there is evidence that suggests that high salt intake is associated with poor cognition. The researchers suggest that reduced sodium intake may be a potential target for intervention. High quality prospective studies and clinical trials are needed.

RELATED: 11 Best Low-Sodium Snacks for High Blood Pressure

Food Sources of Sodium

Contrary to popular belief, adding salt to your food is not generally a major source of sodium in most Americans' diets. According to research published in the Circulation, 71% of sodium comes from processed foods and foods prepared away from home. The main sodium culprits include prepared deli sandwiches, pizza, soup, salty snacks, poultry, pasta dishes, burgers, and egg-based dishes. After that, 14% is from the sodium that is naturally occurring in foods, 5.6% is from sodium added when cooking and about 5% is from the salt used to season foods before eating.

To reduce sodium, the best approach is to focus on eating fewer high-sodium prepared foods or restaurant foods. To do that, try to make more of your meals and snacks at home, and when buying prepared foods, always look at the sodium on the label. Try to purchase foods with less than 10% DV for sodium whenever possible.

If you're going to indulge in high-sodium fare, try to counter the negative effects of sodium by upping your potassium. Potassium, like sodium, also helps to maintain fluid balance in the body, but it counters the negative effects of sodium. For improved overall health, it's best to reduce sodium and increase potassium. The Daily Value for potassium is 3,400 milligrams per day. That means for every 1,000 milligrams of sodium, an individual would have 3,000 milligrams potassium. Foods rich in potassium include citrus, tomatoes, potatoes, bananas, sweet potatoes, fish, dark leafy greens, yogurt, and beans.

Sign up for our newsletter!

The post Here's What Happens to Your Body When You Eat Too Much Salt appeared first on Eat This Not That.

These blended fruit beverages are often marketed as nutritional boosters, healthful meal replacements, diet and detox staples, and muscle recovery aid. But despite their health halo, not all smoothies are created equal and some pack in more calories and carbs than a chocolate milkshake, which may make you wonder if smoothies really are healthy.

To find out if smoothies are healthy, here are the main smoothie pros and cons, according to registered dietitian nutritionists. Read on, and for more, don't miss 8 Things You Should Never Add to Your Smoothie.

Are smoothies healthy? The Pros:

Nutrient-Booster: Good Source of Fruit and Vegetables

Smoothies can be one of the easiest ways to get more veggies and fruit into your diet. The healthiest smoothies are rich in veggies and other plant-based bioactive compounds, like phytonutrients and antioxidants.

"The best things you can do to up level your smoothie is to add in a serving or more of veggies, explains Patricia Bannan, MS, RDN, author of From Burnout to Balance. "Most of the time you won't even notice them. Adding frozen vegetables like cauliflower, cubed butternut squash, or carrots makes the smoothie creamier. Fresh leafy greens, like baby spinach and kale, can easily blend into just about any smoothie and is a great way for non-salad fans to get their greens," says Bannan.

Research shows that eating just one cup of nitrate-rich vegetables each day like spinach, leafy greens and beets can significantly reduce the risk of heart disease, and a smoothie is an easy way to fit it in, notes Cynthia Sass, RD, CSSD, a plant-based sports and performance nutrition coach. Another easy way to enhance the nutritional benefits of our smoothie is to add in flavorful add-ins, according to Sass. She recommends healthful, antioxidant rich flavor enhancers as add-ins like raw cocoa powder, ginger, turmeric, cinnamon, vanilla bean, or matcha.

Post-Exercise Recovery Aid

Post-exercise smoothies need to provide adequate hydration, calories, carbohydrates, and protein to provide your body with the fluids and nutrients needed to aid muscle mass recovery and rehydrate your body. Here is the advice I provide athletes to help them create smoothies that provide the right ratios of macros to enhance recovery.

• 15-25 grams protein
• 0.5 to 0.75 grams of carbohydrates per pound of body weight

For example, a 150-pound athlete should strive to create a smoothie with 25 grams protein and 75 to 112 grams of carbohydrate — which equals 400-550 calorie smoothie. If weight loss is your goal, use the lower amount of carbohydrates without skimping on the protein.

RELATED: 19 Best High Protein Smoothie Recipes

Meal Replacement

Many health-conscious eaters turn to smoothies for a healthy and easy, on-the-go meal to enjoy while commuting or when working through lunch. Smoothies designed to enjoyed in place of a meal replacement should provide the nutrients you'd get in a balanced meal, says Sass. Try to make sure you have at least a serving of veggies and fruit as part of your meal replacement.

Spinach is my go-to healthy green because of its mild flavor, but I'll use cauliflower, beets, sweetpotato, pumpkin, and squash. For the healthiest fruit, I love frozen options, especially unsweetened cherries, berries, and mango. I like using frozen wild blueberries in my DIY smoothies because they're native to North America and they have twice the antioxidant power and 72% more fiber than conventional blueberries. Research shows that these tiny purply berries help prevent chronic diseases like heart disease and type 2 diabetes, while improving brain health and vision. The macros should include wholesome carbs, protein, and healthy fats to help keep you well-nourished and satisfied.

Here are some healthy options for each of the major food groups:

• Wholesome carbs: Oats, sweetpotatoes, butternut squash, canned pumpkin puree, dates, prune puree, beets, fresh fruit (berries, banana, apple, citrus) or unsweetened frozen options (wild blueberries, mixed berries, mango, squash)
• Lean protein: Nonfat Greek yogurt and milk, dairy-free milk alternatives, kefir, low-fat cottage cheese, tofu, white beans
• Healthy, unsaturated fats: Nuts and nut butter, seeds, avocado

Smoothies: The Cons

High Sugar and Calorie Counts

Calories and carbs are the core issues with many smoothies. "Smoothies can pack excess amounts of calories and sugar, if you're not mindful of how you make them," advises Sass. "A smoothie can easily be out of balance with your body's needs if you don't make it strategically."

Bannan agrees and adds that "Smoothies can be sugar bombs, loaded with added sugars and not much or any fiber or protein to balance out your blood sugar levels. Ingredients like flavored yogurt, honey, fruit juice, fruit juice concentrate, and sweetened frozen fruit may make your smoothie have as much — or more sugar than a can of soda. A bottle of Naked Juice may contain 50 grams of carbohydrates (nearly 25% of your total daily carbohydrate requirements), thanks to the low-fiber fruit-based ingredients including grape and apple juice from concentrate and fruit purees it contains. There's no reason to add any sweetener to smoothies when you can just add fruit or 100% fruit juice, for a healthier, natural sweetener.

If you're enjoying a smoothie to help with weight loss or to help you tone up, it's important to keep calories in check. For weight loss, try to keep your smoothies to no more than 300 calories. To do this, you need to be mindful of the serving size and high-calorie add-ins. Some of the biggest calorie culprits include avocado, nuts and nut butter, sweetened protein powder, coconut milk, chocolate, cocoa powder, and full-fat milk and yogurt. While these are nutritious ingredients, they need to be limited due to their high fat and calorie counts.

RELATED: 6 Juices With the Lowest-Quality Ingredients

Lack of Filling Fiber

Many smoothies can be lacking in filling fiber that helps to keep your blood sugar and hunger in check. Make your smoothie with veggies and include fiber-rich foods like chia seeds, flax seeds, white beans, or tofu to keep you satisfied for hours. When purchasing store-bought smoothies, check the nutrition facts panel and choose a smoothie that has at least 3 grams fiber per serving.

Are smoothies healthy?

If you know that you're not the best at getting your daily 5-8 servings of produce, smoothies can be a convenient way to pack in more veggies and fruit into your diet. Generally, the healthiest smoothies will be those that you make yourself, because you can include the healthiest ingredients and avoid any added sweeteners.

If you're in a pinch, and need to purchase a prepared smoothie, be sure to review the Nutrition Facts panel on the bottle to find one that fits your daily calorie limit, has real veggies and fruit as main ingredients, and has no added sugars.

Sign up for our newsletter!

The post Are Smoothies Actually Healthy? Dietitians Discuss the Pros and Cons appeared first on Eat This Not That.