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Whey protein has generated quite the buzz among athletes and exercise enthusiasts as being the "gold standard" of protein supplements.

To determine whether whey protein deserves this title, we talked to two dietitians about the benefits, potential side effects, and different types.

Whey is a protein derived from dairy foods and is sold as a protein powder supplement.

One reason whey protein is the most popular protein supplement on the market is that it is a complete protein source, says Kelly Jones, RD, a dietitian and board-certified specialist in sports dietetics.

Complete proteins contain all nine essential amino acids your body needs to function normally. There are around 20 amino acids, but these nine can't be produced by the body itself, meaning you have to get them through your diet.

Medical term: Amino acids are components of proteins that play a role in digestive, hormone, and brain function.

In addition to being a complete protein, whey is also rich in leucine. Leucine is an amino acid known to help build and repair muscles, which is why many athletes tend to opt for whey protein supplements over other protein powders, Cassetty says.

While you can find leucine in some plant-based protein supplements, these supplements are less likely to be complete protein sources.

Here is a nutritional breakdown of your daily value (DV) of calories, protein, fat, and carbs in one serving 30 grams of whey protein.

Whey is a convenient and effective supplement choice for those who need an extra boost in meeting their daily protein needs. Here are some of the benefits of adding whey protein to your diet:

Whey protein is generally safe, but people with certain sensitivities may experience some side effects, like:

Supplements are not regulated by the FDA, meaning it is up to the manufacturers to evaluate the safety of the product. For this reason, it's important to be choosy and informed when it comes to picking a whey protein supplement.

"I highly recommend only purchasing whey protein products that are third-party tested," says Jones. This means an organization has independently tested the products in a supplement to make sure they are safe.

General advice: An easy way to tell if a food is regulated is to make sure the label says "nutrition facts" instead of "supplement facts," Jones says.

Whey protein may also interact with certain medications, reducing the body's ability to absorb some drugs. These include:

Important: Do not consistently substitute whey protein for whole foods. "If you're always reaching for whey powders instead of real food, you'll be missing out on the essential vitamins, minerals, and antioxidants that also support fitness, muscle repair, and overall health," says Jones.

Whey protein types differ in how much they're processed and protein concentration. According to Jones, there are three types of whey protein:

All types of whey contain small amounts of lactose, but whey protein concentrate contains the highest concentration.

Important: Because the lactose content in all types of whey protein is so small, it is tolerable for most people, even those with lactose intolerance, says Cassetty. "However, if you have severe lactose intolerance, isolate and hydrolysate may be preferable," she says.

If you are unsure which type of protein is right for you, consider seeking help from a physician or dietitian. "The right protein can vary for each person, depending on their digestion, performance, allergies, and health goals," says Jones.

Whey protein is a convenient option that can help you meet your daily protein needs. It is safe for most people to consume and can help you reach various health goals including weight gain, weight loss , and muscle growth.

Whey protein is not regulated by the FDA, so it's important to do your research or consult a physician or dietitian before picking any protein supplement.

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Whey protein 101: How to use it to build muscle and lose fat - Insider

An expert recently revealed that green tea will not help you lose weight

Do you drink green tea thinking that it can help you lose weight? Well, then you will be taken aback by what we are going to reveal in this article. Yes, there are several benefits associated with drinking green tea. The soothing beverage contains beneficial antioxidants that can reduce damage caused by free radicals, reduce inflammation and do much more. Now, a recent study published in journal Nature Communications found that green tea can increase levels of a natural anti-cancer protein, which is known to repair DNA and destroy cancerous cells.

Despite several benefits, it will be not be correct to say that green tea can help you with weight loss. Dr Sidhant Bhargava, a nutritionist and a health expert, recently took to Instagram to talk about three things which are popular for helping with weight loss, but will never help you lose weight.

Also read:Air Pollution: Green Tea And Other Drinks That Can Heal Your Lungs Naturally

Also read: Oil Pulling Benefits:Why You Should Swish And Spit With Coconut/Sesame Oil Every Morning

The basic of weight loss is to create a calorie deficit, which means that you burn more calories in a day than you burn. "Keep in mind that losing weight is all about creating a calorie deficit. No ingredient can single-handedly help you in shedding kilos," says Dr Bhargava.

It has to be a combination of a healthy and nutritious diet, while practicing portion control, and regular and consistent exercise. Be physically active throughout the day, quit smoking and drinking alcohol, sleep well and take less stress. All of these will together aid effective and sustainable weight loss.

Follow a healthy lifestyle to lose weight effectively and sustainablyPhoto Credit: iStock

Also read:Weight Loss: Our Expert Shares 7 Effective Ways To Curb Unhealthy Sugar Cravings

(Dr Sidhant Bhargava, MBBS, Food, Lifestyle, Wellness)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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3 Foods Popular For Weight Loss But In Reality, Never Help. Our Expert Reveals - NDTV

My breakfast: I start my day by having a glass of lemon water. Later, I have oatmeal (variations of it)/ muesli/ fruits/ smoothies. I make sure to add healthy nuts and seeds like chia seeds and walnuts.

Smoothies also ensure that I stay fuller for longer and dont need to snack.

My lunch: I have the usual vegetable curry made at home. I replaced wholewheat rotis with makki/bajra/jawar chapatis. Somedays, I like to have vegetable quinoa or brown rice khichdi. Curd and salads are also a must-have as they aid digestion.

My dinner: Tomato soup or vegetable soup or daal or boiled eggs along with a plate of salad (cucumber and carrot)

Pre-workout meal: Soaked almonds

Post-workout meal: Green tea with peanuts

I indulge in (What you eat on your cheat days): I do not believe in the concept of cheat days. When I made the switch to healthier living, I didnt feel like cheating on my diet or have the temptation for junk food that much.

Low-calorie recipes I swear by: Healthy vegetable soup, peanuts to snack on

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Weight loss: "I have soup or boiled eggs with a plate of salad" | The Times of India - Times of India

Whether for health, ethical, environmental, or spiritual reasons, plant-based diets continue to grow in popularity, with nearly 10 million Americans adopting one. Here's what you need to know about plant-based diets and their potential risks and benefits.

A plant-based diet consists of mostly plant-based food sources like fruits, vegetables, beans, legumes, whole grains, nuts, seeds, and oils. However, some plant-based diets still include small amounts of animal products.

"A key point for those contemplating a plant-based diet is that it does not have to be an all or nothing proposition. Each change one is able to make whether it's eliminating some type of animal-based food or just reducing its frequency can have significant health impact when done the right way," says Mindy Haar, RDN, a clinical associate professor and chair of Interdisciplinary Health Sciences at New York Institute of Technology.

Plant-based diets require a diverse variety of foods in order to meet nutrient needs.

"Vegans who consume no animal products at all may be at risk for vitamin B12 deficiency and may consider supplementing this vitamin. Those who eliminate dairy products can still get enough calcium from fortified plant-based milks, calcium-fortified orange juice, and tofu," Haar says.

You should avoid or limit consumption of these foods:

Following a plant-based diet can be beneficial to both your health and the health of the environment.

1. Plant-based diets can help you lose weight

Research has found following a plant-based diet can decrease obesity risk and aid in weight loss.

Animal foods including meat and dairy products are often high in saturated fat and low in fiber. Research indicates consuming foods high in saturated fat is linked to obesity and heart disease. Meanwhile, high fiber foods like vegetables can help with weight loss.

"When one moves to a more plant-based diet, the animal-based foods are typically replaced with legumes, whole grains, and more fruits and vegetables. As these foods are filling, higher in fiber and nutrients, and lower in fat there is potentially reduced calorie intake leading to weight loss," Haar says.

What the research says: A small 2018 study found overweight people who followed a plant-based vegan diet for 16 weeks saw an improvement in body weight, fat mass, and insulin resistance markers compared to a control group. The decrease in fat was associated with an increased intake of plant protein, and decreased intake of animal protein.

2. Plant-based diets can reduce your risk of diabetes

Research has found plant-based diets are effective in reducing the risk of type 2 diabetes.

A large 2009 study found the prevalence of prediabetes and type 2 diabetes is significantly lower among people following plant-based eating patterns compared with those who eat meat.

The prevalence of type 2 diabetes decreased with a reduction in animal products: from 7.6% in non-vegetarians, 6.1% in semi-vegetarians, 4.8% in pesco-vegetarians, 3.2% in lacto-ovo vegetarians, and 2.9% in vegans.

Plant-based diets are typically full of high-fiber foods like vegetables, legumes, and fruits which Haar says can reduce glucose intolerance the high blood glucose levels seen in pre-diabetes and type 2 diabetes.

3. Plant-based diets can reduce your risk of heart disease

Coronary heart disease, the leading cause of death in the US, occurs when plaque builds up in the walls of arteries.

"Animal meats and processed snacks are notorious for being high in saturated fat, sodium, and cholesterol which can cause plaque buildup in arteries," says Kelly Springer, RD, the founder of nutrition program Kelly's Choice.

However, not all plant-based diets are created equal. A large 2017 study found those who followed a plant-based diet rich in "healthier" plant-based foods like whole grains, fruits, vegetables, nuts, and legumes and low in "less healthy" plant-based foods like refined grains, potatoes, sweetened beverages, and desserts had lower rates of coronary heart disease (CHD).

Those who followed plant-based diets that emphasized "less healthy" plant foods experienced a significantly increased risk for CHD.

Plant-based diets are beneficial to all people, but experts warn that it's important to make sure you're consuming enough nutrients that are more commonly found in animal products like protein, vitamin D, and vitamin B12.

To make up for these discrepancies, people following plant-based diets should integrate fortified foods like almond milk or talk to their doctor about taking a multivitamin supplement.

Additionally, those recovering from eating disorders should avoid following a plant-based diet while still in the recovery process.

"Plant-based diets are restrictive and can limit the recovery process of someone learning that all foods fit in a healthy and balanced diet," Springer says.

A 2020 survey found 48% of people choose to follow a plant-based diet for environmental reasons, an increase of 17% since 2018.

Avoiding meat and dairy products is one of the most substantial ways to reduce your carbon footprint. Livestock production is responsible for 14.5% of greenhouse gas emissions the gases that trap heat in the atmosphere and contribute to climate change.

Animal products, particularly meat, are also significantly more resource-intensive to produce than plant-based foods. One pound of beef requires between 2,000 and 8,000 gallons of water to produce, while one pound of tofu requires 302 gallons. Therefore, cutting back on animal-based food can help prevent further water scarcity.

Plant-based diets are beneficial to most people and can help prevent chronic diseases, but changing your diet doesn't have to be an all or nothing operation. Integrating more fruits, whole grains, and vegetables into your diet while decreasing your consumption of animal products is a low-risk way to improve your overall health and reduce your carbon footprint.

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A beginner's guide to a plan- based diet and how it can benefit your health - Insider

Red wine is the alcoholic drink of choice for many people, and its gotten a lot of buzz for its potential health benefits.

The drink, made from fermented red grapes, is loaded with antioxidants, but it can also be full of calories and sugar.

If youre trying to lose weight, you may be wondering if red wine could help you or if it would just be a hindrance.

This article reviews red wines nutrient content, what the evidence says about red wine and weight control, and how you can enjoy red wine while still losing weight.

A 5-ounce (148-mL) serving of red wine contains (1):

Most of the calories in red wine come from alcohol, which provides seven calories per gram, and the remainder comes from carbs (2).

Keep in mind that there are several different types of red wine, all with varying amounts of alcohol and sugar content, which will affect their total calorie count. Additionally, there will be some variation among brands.

A 5-ounce (148-mL) serving of red wine contains 125 calories, mostly from alcohol and carbs. There will be some variation among types and brands of red wine.

Several studies have assessed the link between alcoholic beverages and weight.

When it comes to weight management, there appear to be both pros and cons to drinking red wine.

Red wine is rich in resveratrol and other antioxidants that may benefit blood sugar control, heart health, and inflammation. Additionally, moderate wine consumption may help protect against excess weight gain (2, 3).

Red wine and other flavonoid-rich foods like olive oil, nuts, fruits, and legumes are considered staple foods in the Mediterranean-style diet, which has been associated with better weight control than a standard American diet (4, 5).

Unfortunately, evidence on the effects of red wine itself is fairly mixed. Some animal studies have found that red wine consumption decreases body weight and body fat levels, but others have found the opposite (6, 7, 8).

Additionally, a study in 29 people with obesity found that red wine antioxidants appeared to not affect blood sugar control (9).

However, other human studies have noted that moderate alcohol consumption may help improve blood sugar control potentially making it easier to manage weight (10, 11).

More research is needed before the effects of red wine on weight control are fully understood.

Several studies have noted that excess alcohol consumption is linked to weight gain especially in men (2, 12, 13).

Alcohol contains more calories per gram than carbs and protein, and many alcoholic beverages like beer, wine, and mixed drinks may also be loaded with sugar.

Because of this, it can be easier to consume more calories than you intend to when drinking alcohol (2, 14, 15).

Additionally, overconsumption of alcohol may lead to insulin resistance and blood sugar control problems, which may be a precursor to weight gain and type 2 diabetes (16).

Note that 5 ounces (148 mL) of wine is considered 1 serving, and moderate drinking is defined as no more than 2 servings of alcohol per day for men and 1 serving of alcohol per day for women (15).

Red wine is rich in the antioxidant resveratrol, but research is mixed regarding its positive weight effects. Excess alcohol consumption including red wine may lead to weight gain.

Luckily, you dont have to completely avoid drinking red wine if youre trying to lose weight.

Here are some ways that you can enjoy red wine without hindering your weight loss efforts:

As long as youre watching your portion sizes and drinking in moderation, wine shouldnt have a huge effect on your weight.

Additionally, if you notice that your weight loss is slowing down and nothing has changed except the amount or frequency of your red wine intake, try cutting back to see if that helps.

You can drink red wine and still lose weight as long as you limit how much you drink and track your calories.

Red wine is rich in antioxidants, but its also full of calories from alcohol and carbs. This makes it a mixed bag when it comes to weight loss.

Too much red wine, or any alcoholic drink, may hinder weight loss and contribute to weight gain. That said, red wine in moderation may provide some protective effects against weight gain.

To enjoy red wine while losing weight, make sure to stick to a single serving, avoid sugary dessert wines, and track your calories.

See the article here:
Does Red Wine Have Any Effect on Weight Loss? - Healthline

For optimum weight loss, a person needs to follow a good sustainable diet and exercise well too. Calorie-cutting won't do the job alone. Like with any diet, a person following Intermittent Fasting needs to be physically active, maintain an energy deficit to promote long-term weight loss. Simply said, if you are eating fewer calories, but skimping out on exercise, it can be possible for you to gain the weight back on or hit an undesirable plateau even if you are eating right.

Since Intermittent Fasting can drain or deplete energy levels, ensure that do not engage in extremely heavy workouts. Light or moderate-intensity workouts such as walking, jogging, lifting weights, cardio or strength training can help you shed the kilos and define muscles. You can also try alternating with different Intermittent Fasting variations if your current plan doesn't allow you enough time/energy to work out. But, do remember to spend 30-45 minutes every day working out.

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Weight loss: 5 reasons you hit a plateau while following Intermittent Fasting - Times of India

Over the years weve been taught that in order to lose weight correctly, exercise must be involved. And while it certainly makes it easier to lose weight with a daily workout routine, the only way to actually lose inches is by putting your body in a calorie deficit which can be reached simply with some dietary adjustments. As you age, your metabolism will naturally slow, meaning you will burn less calories at rest than before. So, if youre looking to lose weight but dont necessarily want to integrate working out into your routine, this is the dietitian recommended way to go about it.

The olive oil that could increase your lifespan

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A whole food diet that airs on the side of plant based is the best method for weight loss without exercise. This is because its naturally more nutrient dense than a diet containing processed foods and meat. Registered dietitian Trista Best explains, This [diet] removes large amounts of saturated fat and processed foods from the diet that can stall weight loss and in turn add on extra pounds. These foods are also inflammatory, which will lead to weight gain and difficulty losing. This method also leads to a general lifestyle change which is more sustainable than traditional fad diets.

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While exercise is widely included in weight loss plans, Best explains that its not actually needed to see visible results. Weight loss can certainly be achieved without exercise, to a large degree. Exercise has significant benefits in mood and emotional support, but isn't vital to losing weight and maintaining it. In fact, research shows that working out alone will not suffice for weight loss long-term as the body reaches a plateau for weight loss through exercise where dietary changes must occur, she says.

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Therefore, if your aim is to lose weight without relying on exercise, its important to choose a diet which allows for flexibility and will be easy to stick to. Best recommends a plant based, whole foods diet instead of trendier eating plans such as the ketogenic diet because its more adaptable and is easier to maintain long term for weight loss. The plant-based diet is sustainable, allows for off plan eating without derailing weight loss efforts, and leads to improved health overall rather than weight loss alone, Best notes.

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You may achieve an overall healthier lifestyle by incorporating both exercise and a good diet into your routine, but at the end of the day, working out is not actually needed to see visible weight loss results. As you grow older, if a medical condition bars you from working out, a whole food and plant based diet will allow you to create a maintainable calorie deficit without the need for physical activity. No matter what method you choose for weight loss, make sure its one which you can stick to so that your results are not short lived.

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This Is The Best Way To Lose Weight Over 40 (Its NOT Exercise!) - SheFinds

Following videos in which he has sung the praises of walking as a helpful way to lose weight and even overcome a muscle-building plateau, YouTuber Mario Tomic just shared another post in which he breaks down five reasons he believes walking every day has been a crucial tool in maintaining his lean physique and getting down to 10 percent body fat.

One benefit to walking every day was that it made it easier for him to stay in a calorie deficit, i.e. burning more calories than he was consuming, even with a higher food intake. "When you eat more food you're less hungry, your training performance is better... it just makes everything a lot easier," he says.

"Most people don't realize that as you're getting down to 10 percent body fat, as you're getting to a lower calorie intake, you have to eat lots of low calorie density foods to fill up," he says. "Lots of vegetables, plants, fiber, and you have to deal with that bloating... By walking more, I've noticed it's really helped me digest better."

"If you're sleep-deprived, you're a lot hungrier, you're feeling less full when you eat meals, your cravings are through the roof, you're just making poor decisions," says Tomic, explaining that one of the reasons he originally incorporated a long walk into his evening routine was to tire himself out so that he could sleep better.

Tomic says running helps him recover better between training sessions, and keep up his performance in the gym. "You can even build some muscle; walking helps a ton."

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"I personally find walks very relaxing, it's almost like a form of meditation for me," says Tomic. "It really helps me with water retention, as well, especially when I'm stressed out; higher cortisol, more water retention... By walking more and being more relaxed overall, you're able to see progress a bit more linearly, and a bit more predictable, and overall you're having a much more sustainable approach."

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5 Ways Walking Helped This Guy Get Down to 10 Percent Body Fat - menshealth.com

The idea of pot smokers as chubby middle-aged dudes who live for junk food and couch surfing is fast becoming obsolete. Plenty of regular cannabis users are far from fat, unhealthy, or lazy. A growing contingent of elite athletes ultrarunners and triathletes among them insist pot actually helps them stick to their diet and exercise regimens and keeps them trim. Some even swear weed has helped them shed pounds.

They may be onto something. Although the science on weed and weight loss is still emerging, some research suggests marijuana might play a small role. Weed is not a stand-in for healthy diet and exercise not by a long shot. But marijuana use also isnt a straight path to becoming an overweight unhealthy mess. Heres what the science has to say.

There is solid scientific proof that THC, the intoxicating cannabinoid in pot, indeed stimulates appetite in many people. Thats why its often given to chemotherapy patients who otherwise feel too sick to eat. THC binds to and activates CB1 receptors, part of the endocannabinoid system, which are located in the stomach, small intestine, and parts of the brain that monitor food intake and enhance eating pleasure.

CB1 is basically your weight gain receptor, says Tom Clark, Ph.D., cannabis researcher and chair of biological sciences at Indiana University South Bend. It is the main one that increases appetite, affects how fast you store the food you eat and reduces your metabolic rate to preserve the calories you consume.

Considering these effects, one could reasonably assume that regular marijuana use would lead to weight gain. Some studies do support this theory. However, the overall evidence is conflicting, and plenty of other research suggests the exact opposite may be true.

For example, a 2011 study showed that people who use cannabis at least three times a week are less likely to be obese than non-users. Similarly, research published in 2013 revealed that marijuana users had better insulin control and smaller waist circumferences. More recently, a 2019 study demonstrated that, over the course of three years, marijuana users maintained lower body-mass indexes than nonusers, something past research has found as well.

On its face, thats some pretty compelling data in favor of weed and weight loss. But these studies must be taken with a grain of salt. They all establish a connection between cannabis and a better body but they dont prove marijuana use is the reason for these outcomes. There could be other factors at play.

All sorts of correlational effects probably contribute to these results, Clark says. For one thing, pot smokers skew younger, so they may weigh less. Maybe these marijuana users also used more tobacco, which is associated with weight loss. Then there are people who are heavy, start smoking pot and just feel better, so they lose weight and attribute it to marijuana when there may not be any physiological effect.

Additionally, many pot smokers drink less booze, a definite contributor to weight gain. Marijuana also eases stress for many people and helps them sleep better, both of which are linked to lower BMI. There is also the pain management factor. If pot eases muscle aches and pains, it may help you stick to your workout plan or even train harder, as some athletes claim it does.

Regardless of all the potential cofactors aside, some researchers believe marijuana still might, in fact, have a direct physiological impact on weight. Clark is one of them. In 2018, he and his colleagues published a paper that, based on data from 17 large-scale studies, lays out a plausible explanation for the lower BMI and obesity rates among cannabis users.

Clark breaks down their theory like this: THC initially stimulates the CB1 receptor, which increases appetite short-termbut this effect doesnt last. Over a 24-hour period, he says the receptor becomes less active, likely leading people to consume fewer calories overall. Meanwhile, evidence suggests THC ramps up metabolism over time. So, based on this theory, even if you indulged the munchies after smoking a bowl, your increased metabolic rate would counteract the effect by burning through those calories quicker than if you werent a pot smoker.

You wouldnt need to smoke a ton of weed to reap these benefits, either. Clark insists even once a week may be enough to keep the CB1 receptors running on low and metabolism revved.

However, he is quick to point out that this is still just a hypothesis. To know for certain whether THC has this impact on weight control, Clark says wed need rigorous human clinical trials. Researchers would have to gather a bunch of people with identical diets and lifestyle habits, divide them in half, give one group pot and the other not, then monitor them over a long stretch of time.

This kind of study wont happen anytime soon, however, because weed is technically still illegal in the U.S. and laughably still deemed a Schedule I narcotic, which severely inhibits research. Complicating matters, Clark says plants like marijuana are notoriously hard to study because theyre complex organisms that vary significantly in makeup from strain to strain.

So, for now, the best we have are theories, and Clarks seems pretty sound. That said, he does not advise making marijuana your number-one weight-loss tool: I think cannabis can help if the side effects are tolerable, but youre better off focusing mainly on diet and exercise.

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Can Smoking Weed Help You Lose Weight? - Fatherly

If every day you woke up and ate exactly what you should eat, to be your healthiest, lose weight, lower your cholesterol and keep your blood sugar steady, you might suspect that would be a boring diet of oatmeal and kale. But what if we told you that the number one thing to pop like candy, morning noon and night, were... blueberries?

Everyone is looking for the "magic pill" that burns belly fat, helps you lose weight, and keeps your energy up. It may just be sitting in your fridge, freezer, or easily bought at your local grocery store. Yes, it turns out that this basic little berry does abounty of good for your body.

The latest research on the nutritional benefits of blueberries reinforces the fact that this little pebble-sized fruit packs a major, powerful punch of antioxidants, fiber, and phytochemicals that helps to improve your circulation, strengthen your immunity and keep you full, all while sending your blood sugar into a healthy steady-state andprompting your body to cart off fat? Because this little berry is so fiber full (with nearly 4 grams a cup), you don't feel hunger pangs shortly after eating them (unlike sugary treats). This is one reason eating blueberries regularly is associated with aiding in losing weight or maintaining a healthy weight.

One study found thatlab ratsthat wereplumped up and then consumed blueberries for 90 days lost more belly fat than those same rats that didn't eat blueberries, and scientists believe this is related to the way the antioxidants in blueberries influence howfat and glucose are metabolized. So even if you eatan imperfect diet,adding blueberries appears to help burn off belly fat by lowering insulin sensitivity. Another later study found similar results.

Blueberries are also known to help athletes recoverfaster when eaten before a tough workout, due to the fact that they help fight inflammation. Endurance athletes who consume blueberries before a major race or longtraining sessionhave experienced less oxidative stress, meaning they feel less pain and go further, faster, on this natural fuel. (Perhaps this isone reason mostsportssmoothies start with blueberries and a type of protein powder.)

According to one recent study: "Blueberries contain a large number of phytochemicals," the most notable isanthocyanin pigments, a powerful flavonoid that gives the berry its sapphire blue color. Of their various phytochemicals, anthocyanins probably make the greatest impact on blueberry health functionality and how they work their wonders in your body.

"Epidemiologystudies associate regular, moderate intake of blueberries and/or anthocyanins with reduced risk of cardiovascular disease, death, and type 2 diabetes, and with improved weight maintenance and neuroprotection."

Along with helping improve weight loss and brain function, blueberries are powerhouses when it comes to fighting the effects of heart disease, especially on the circulatory system.

"Blueberry anthocyanins exert protection against cardiovascular complications by acting on multiple targets in the vascular system," another study found. "These include activating endothelial nitric oxide... reducing oxidative stress, improving inflammatory pathways," as well a lowering the amount of fat, or lipids in the blood that lead to high cholesterol.

For more on the mighty blueberry and how to eat more of the best foods to fight off infection, keep blood pressure low, and your heart healthy for years to come, we met with Maya Feller, RD, andthe founder ofMaya FellerNutrition, a nutrition private practice specializing in nutrition for chronic disease prevention.

Maya Feller: Find the healthy habits that are sustainable for you. The answer is different for everyone, but the best way to be healthy is to find easy, sustainable habits that are heart-healthy. Usually, when I work with patients, the first thing I say is: Lets reframe the conversation and think about the modifications and changes that you can make that are sustainable over time.

So instead of thinking that you are going to create this huge overhaul of your pattern of eating and your physical activity, we ask: what are the small steps that you can do? What are the things that you can add in on a day to day basis?

Maya Feller: Of course, we are always looking for foods in their wholeand minimally processed form with limited added sugar, salts, and fats.

When I am working with my patients, I say: What does that look like for you? Because its going to look different for everyone. For me, this morning, it happened to bea small bowl of blueberries. It's really, really easy. I always have blueberries in my house, fresh or frozen.

Maya Feller: Yes. Blueberries are an excellent source of vitamin C, K, Manganese, they also are high in fiber. And we love all of those vitamins and minerals and nutrients because there so much good research being protective in terms of our cardiovascular health.

The Beet: Would you say that a plant-based diet is good for heart health?

Other than staying away from processed foods, what are the broad strokes people should think about?

Maya Feller: The broad strokes are:Eat foods in their whole and minimally processed form. That means if you eat animal proteins and you eat chicken, then you are looking for a piece of chicken that has been minimally processed. The moment it goes through a factory, thats your processing.

Other heart-healthy foods include nuts, like almonds, which are high in fiber,and ancient grains, like couscous, and if for Omega-3s, flax seeds and leafy greens, like dandelion greens, Brussel sprouts, bok choy, and cabbage.

The Beet is all abouthelping people to go as plant-based as possible. So for me, my problem with that I can be plant-based and still love potato chips. Potato chips are processed but they are plant-based, technically. One of the things that I think is important to convince me and others to consider is that if it comes out of a bag, it might not be a good idea, healthwise. How do you feel about potato chips?

Maya Feller: I recognize that there really is no one size that fits all diet. There are foods, yes, that we know that if you eat them on a regular and consistent basis--things that have lots of additivesadded sugars, salts, and fatspackaged foods that are ultra-processed. Those tend to be the ones that are linked with poor health outcomes, We know that to be true, right?

Nutrition is a question of what you do the majority of the time, not the stand-alonemoment. If you have a potato chip from time to time, okay. My question is always how are you eating it? Are you enjoying it? Is it causing you a lot of stress? Hopefully not. Whats your condition of health? Whats your current health? If you have a non-communicable condition that you are trying to manage, then you need to think about food through a prescriptive lens... because thats kind of just the reality of what you are dealing with.

So I think that if I were to survey my patients, they would probably say You know, Maya works with me, to find the pattern of eating that I can sustain over time and the one that helps me to have the best outcome.

Maya Feller: Exactly.

Back to the idea of blueberries, which I love. I rarely don't have them in the house, and then that's a reason for me to go to the store. One of the things I would always say to people--because I was the editor of SELF for a long time and people wouldask me: Is such-and-such healthy? And I would say compared to what? Is popcorn healthy? Sure compared to greasy corn chips. Is yogurt healthy? Compared to ice cream. But nothing is as healthy as a whole piece of fruit. Or a handful of blueberries.

M: Exactly! Exactly! If you are going to snack on anything and you want a sweet, a blueberry is like the perfect snack.

But if you are having a dark chocolate moment and you really cant live without that, fine, but I always say "Try to eat the healthiest thing you can at any given moment." And what that generally means is like if you are in a food court in the airport, maybe its a salad. If you are home maybe you keep almonds and blueberries around, and thats your snack.

Basically, try to eat the healthiest thing you can at any given moment. Thats going to push you away from the wrong thing and towards the right thing. So if people can keep things around that are healthy, then they are going to have that as an option. So that means when you try to eat the healthiest thing at any given moment, if you have blueberries in your house, thats the healthiest thing that you can eat, pretty much all day long.

Maya Feller: Right. Ilike to put the caveat, especially given that we are in this moment that none of us have ever lived through. People have varying degrees of availability for fresh fruits and vegetables. So, when we are talking about health we need to also be thinking about access, and it's not just financial access, its also what can you get to during the pandemic.

You need to buy the healthy things that you can engage in overtime and that you can replicate. If its like getting fresh or frozen blueberries, that fantastic. Then you can replicate that behavior and be consistent. So being healthy over time is all about creating this framework thats supportive of what it is that you want. If you need to keep a bag of frozen berries or peas or mixed vegetables in the freezer, then that is what you will be able to sustain.

Thank you, Maya. I want to have you back to The Beet. You are an amazing, helpful guide to what is healthy and how we can all think about being healthier today and for years to come.

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This Is Why Blueberries Are the Healthiest Fruit You Can Eat - The Beet

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