Diet/Nutrition

Sugars in milk may lead to aging

The bone-strengthening powers of milk have been claimed over and over again in advertisements, pop culture and around the dinner table. But a new study published in the BMJ suggests that the truism may not be true. High milk intake, the study found, doesn’t appear to protect against bone fracture and in fact may lead to increased mortality.

Researchers looked at questionnaires from more than 100,000 people in Sweden on their dairy consumption habits. The study, which followed up with many of the participants after 11 to 20 years, found that high milk intake was associated with higher mortality in both men and women, as well as higher bone fracture in women.

“Our results may question the validity of recommendations to consume high amounts of milk to prevent fragility fractures,” the study says. However, the authors stress that the study is merely observational and not meant to draw causal conclusions.

One possible explanation the authors give for the results is that high levels of the sugars lactose and galactose in milk may cause bones to undergo changes—like inflammation—that resemble aging, leading to the fractures. In animals, supplementing with galactose has been shown to increase aging processes like inflammation and oxidative stress. Data from the study showing a correlation between reduced fractures and low-lactose milk consumption further supports this claim.

More research is needed, of course. “As milk features in many dietary guidelines and both hip fractures and cardiovascular disease are relatively common among older people, improving the evidence base for dietary recommendations could have substantial benefits for everyone,” wrote Mary Schooling, PhD, a professor at the City University of New York, in an accompanying BMJ editorial.

Nutrient-packed meals that'll keep you full until lunch

You know that eating breakfast jump-starts your metabolism. But did you realize that certain a.m. choices can crank up your fat-burning even more?

The key: eating a breakfast that’s high in Resistant Starch (RS). Found in foods like bananas and oats, RS actually signals your body to use fat for energy.

Start your day skinny with these fat-burning meals from Health’s book, The CarbLovers Diet.

Blueberry Oat Pancakes with Maple Yogurt

Resistant Starch: 4.6g
Ingredients: Old-fashioned rolled oats, low-fat cottage cheese, eggs, vanilla extract, blueberries, cooking spray, Greek-style low-fat yogurt, maple syrup
Calories: 410
Watch the video: Blueberry Oat Pancakes with Maple Yogurt
Try this recipe: Blueberry Oat Pancakes with Maple Yogurt

Banana and Almond Butter Toast

Resistant Starch: 5.6g
Ingredients: Almond butter, rye bread, banana
Calories: 280
Watch the video: Banana & Almond Butter Toast
Try this recipe: Banana and Almond Butter Toast

Breakfast Barley with Banana and Sunflower Seeds

Resistant Starch: 7.6g
Ingredients: Water, pearl barley, banana, sunflower seeds, honey
Calories: 410
Try this recipe: Breakfast Barley with Banana and Sunflower Seeds

In a Rush?

Reach for a Resistant Starch-packed banana and one of these on-the-go options—you’ll still get the healthy carbs and calories you need to start your day in slim-down mode!

Order to go!
• Panera Bread Strawberry and Granola Parfait: 310 calories
• Dunkin’ Donuts Ham, Egg White, and Cheese Sandwich on a Wheat English Muffin: 300 calories
• Jamba Juice Coldbuster Smoothie (16 ounces): 250 calories

Keep a stash in your kitchen:
• Aunt Millie’s Whole-Grain Blueberry Muffins: 170 calories
• Kashi TLC Pumpkin Spice Flax Crunchy Granola Bar: 170 calories
• Amy’s Kitchen Breakfast Burrito: 270 calories

Insider secret

Choose a banana that’s tinged with a little green for even more Resistant Starch. Once the fruit ripens, the starches in it turn to sugar, and the amount of Resistant Starch it contains drops.

An underripe banana has 12.5 grams of RS (enough to take care of the minimum 10 grams of RS daily that’s recommended in The CarbLovers Diet); a ripe one has 4.7 grams.

This article originally appeared on Health.com.

More from Health.com:

13 Comfort Foods That Burn Fat

The 20 Best Foods for Breakfast

11 Reasons Why You’re Not Losing Belly Fat

This is your gut on gluten

Two new studies in the New England Journal of Medicine rocked the world of celiac research, both proving that scientists have a ways to go in their understanding of celiac disease, which affects about 1% of the population, whether they know it or not.

One Italian study wondered if the age at which gluten is introduced into the diet could affect a person’s likelihood of developing the autoimmune disease—so they kept gluten away from newborns for a year. To the shock of the researchers, delaying exposure to gluten didn’t make a difference in the long run. In some cases it delayed the onset of the disease, but it didn’t stop people from developing the disease, for which there is no cure.

The second study, of almost 1,000 children, introduced small amounts of gluten into the diets of breastfeeding infants to see if that fostered a gluten tolerance later on in those who were genetically predisposed to celiac disease. No such luck for them, either. Though both studies were excellently designed and executed, says Joseph A. Murray, MD, professor of medicine and gastroenterologist at the Mayo Clinic in Rochester, each was “a spectacular failure.”

What is it about gluten that causes so many people to double over in pain? How could the innocent, ancient act of breaking bread be so problematic for some?

It’s a question researchers are actively trying to answer. “I think of celiac disease now as a public health issue,” Murray says. He’s been researching the bread protein for more than 20 years and has seen the incidence of celiac disease rise dramatically; celiac is more than four times as common as it was 50 years ago, according to his research, which was published in the journal Gastroenterology. Even though awareness and testing methods have dramatically improved, they can’t alone account for all of that increase, he says.

About 1% of Americans have celiac disease, and it’s especially common among Caucasians. There’s a strong genetic component, but it’s still unclear why some people get it and other people don’t. It seems to affect people of all ages, even if they’ve eaten wheat for decades. And you can’t blame an increased consumption of the stuff; USDA data shows we’re not eating more of it.

Something else in the environment must be culpable, and theories abound about possible factors, from Cesarean sections to the overuse of antibiotics and the hygiene hypothesis, which suggests that as our environment has become cleaner, our immune system has less to do and so turns on itself—and maybe particular foods like gluten—as a distraction.

Or maybe there’s something different about gluten itself. The wheat seed hasn’t changed all that much, but the way we process and prepare gluten products has, Murray says. “There have been some small studies looking at old forms of bread-making…that have suggested it’s not as immunogenic, it doesn’t drive the immune response as strongly as more modern grain or bread preparations,” Murray says.

A small 2007 study found that sourdough bread, when fermented with bacteria, nearly eliminates gluten—but we need much more research before the truly allergic should be reaching for a slice of the stuff.

Dr. Alessio Fasano, MD, director of the Center for Celiac Research and chief of the division of pediatric gastroenterology and nutrition at Mass General Hospital for Children, was a co-author of that recent study about breast-feeding and timing of gluten introduction. He says he found the “major, unpredictable results shocking. The lesson learned from these studies is that there is something other than gluten in the environment that can eventually tilt these people from tolerant to the immune response in gluten to developing celiac disease,” he says.

He suspects it may come down to how the modern, hyper-processed diet has influenced the makeup of our gut bacteria. “These bacteria eat whatever we eat,” Fasano says. “We’ve been radically changing our lifestyle, particularly the way that we eat, too fast for our genes to adapt.” Fasano hopes to explore the microbiome in his next study, in which he says he’ll follow kids from birth and search for a signature in their microbiome that predicts the activation of their gluten-averse genes, which leads to a child developing celiac disease. The hope, then, is that a probiotic or prebiotic intervention will bring the troubled guts back from “belligerent to friendly.”

“That would be the holy grail of preventive medicine,” he says.

Read next: ‘Gluten Free’ Label Now Actually Means Gluten Free

A new food database three years in the making is trying to change the way you eat.

The Environmental Working Group (EWG) today launched EWG’s Food Scores: Rate Your Plate. The website rates more than 80,000 packaged foods from 1,500 brands, with criteria like nutrition, ingredient concerns, food additives, and how processed the product is. And a free app offers on-demand info at the smartphone scan of a barcode.

Some databases only consider nutrition information found on the label. But this one offers a more in-depth view of what’s in our food—from contaminants like BPA in canned foods, mercury in seafood, antibiotics in meat, arsenic in rice and pesticide residues in produce, to food additives, like preservatives, artificial and natural flavors and colors, low-calorie sweeteners and fat replacers.

More positive scores were given to foods higher in protein, fiber, omega-3s, and minimal processing—foods “closer to what you might find in your kitchen than what you might find in a chemical plant,” said Ken Cook, EWG’s president and cofounder, in a statement.

Each product falls somewhere on a 1-10 scale, with 1 being the best possible score and 10 being the worst. Only 18% of the products fell into what EWG called the “green zone,” while 57% were in the yellow-to-orange range and 25% were at the very bottom.

A full 58% of products tested contained added sugar, and 46% had natural or artificial flavors—the components of which are considered proprietary and don’t have to be disclosed. Organic packaged foods had an average of 9 ingredients, while convention foods had an average of 14.

“In many cases what we see on offer in in aisle after aisle of the supermarket doesn’t really qualify, in our view, almost as food,” said Cook. “It’s a series of packaged products that convey salt, sugar and other ingredients that often have very little to do with nourishment and everything to do with exactly what Americans want to avoid.”

The highly searchable database also includes an interactive calculator, which spits out personalized nutrition values based on your age, sex and life stage, and lets you sort products by whichever scary additive you’re concerned about this week. Want to know what’s really lurking in that cheese-dusted foodstuff on sale at the supermarket? You can play with your food here.

Read next: 5 Best Fitness Trackers for Around $50

Swap salt for ingredients and spices like cilantro and cinnamon

By now, you probably already know that overdoing it on sodium can lead to high blood pressure and up your risk for stroke. But giving up salt can be tough. One way to slash your intake right away is to check labels on processed foods, and avoid fast food restaurants, the menus of which are often chock full of sodium bomb after sodium bomb. But you can also chip away at your salty total with a little bit of kitchen creativity. Many recipes rely on salt as a way to improve the aroma, reduce bitterness, and balance out the flavors of a dish. But real food whizzes know there are plenty of substitutes that add just as much flavor—and provide some health benefits, too.

HEALTH.COM: 13 Foods That Are Saltier Than You Realized

We went to a few of our favorite chefs as well as some registered dietitians to find out their favorite easy swaps.

1. Parsley

Ah, humble parsley. It’s available fresh in almost every season, and you can use it to add a complex, fresh taste to everything from soups and stews to eggs, says Mark Bittman, author of How to Cook Everything Fast (October 2014).

Pro tip: “Don’t mince it,” Bittman says. “You want to be able to chew it to get the most flavor out of it.”

Health bonus: Parsley is an excellent source of vitamin K, which helps blood clot and keeps your bones strong.

2. Ginger

Ginger is a unique flavor that’s both sweet and spicy. You can use it when searing any protein: fish, chicken, pork, and even beef, says Libby Mills, RD, a spokesperson for the American Academy of Dietetics.

Pro tip: Combine it with garlic for double the flavor—and the health benefits, Mills says.

Health bonus: “Anti-inflammatory compounds called gingerols can bring relief and mobility to those with arthritis. It also protects us from damaging free radicals, so it’s perfect for winter months when you want your immune system at its strongest,” Mills says.

HEALTH.COM: How to Peel Fresh Ginger With a Spoon

3. Basil

Fresh basil is a dream on tomatoes (which people love to salt), sauteed vegetables, or even grilled meat or fish, Bittman says.

Pro tip: “It works best raw, which is why people use it to make pesto. But if you want to use it when cooking, throw it in the pan at the last minute so it doesn’t lose flavor,” Bittman says.

Health bonus: “Basil contains flavonoids, which are powerful antioxidants that protect cells from damage,” Mills says.

HEALTH.COM: 6 Health Benefits of Basil

4. Rosemary

This herb has a very strong, woodsy flavor that works in pasta sauces. Or any time you sautee something, use garlic, oil, and add a few whole sprigs of rosemary, Bittman says.

Pro tip: “The good thing about rosemary one is it keeps for weeks,” Bittman says. “Just put in a baggie and then keep in the fridge.”

Health bonus: Rosemary is an old folk remedy for heartburn. “It’s a delicious way to stimulate the digestion,” Mills says.

5. Cilantro

People have a love-hate relationship with cilantro. Some absolutely adore it, while others say it tastes like soap. Fun fact: Studies show that whether you fall in the love or hate camp depends on your genes. If you can stomach it, cilantro is great for Asian-inspired stir-fries or other rice dishes.

Pro tip: “Cilantro doesn’t keep that well so it’s best to use it pretty soon after you buy it fresh,” Bittman says.

Health bonus: This herb is a powerful antimicrobial. Cilantro leaves have even been found to fight back against salmonella germs.

6. Mint

Mint is great in spaghetti or any chilled grain dish like couscous or quinoa salad because it adds a bright freshness.

Pro tip: Grow it yourself! Mint can easily be grown indoors through the cold winter months, so you can pick it fresh each time you cook.

Health bonus: Mint is an excellent source of vitamin C, which helps the body build important proteins that keep skin healthy and hair shiny, Mills says.

HEALTH.COM: 5 Ways to Use Fresh Mint

7. Cinnamon

Mostly thought of as a sweetener or sugar substitute, you can use cinnamon to reduce sodium by combining it with low-sodium broth when preparing whole grains, like barley, millet, or quinoa.

Pro tip: Use it to make a spicy-sweet chicken rub: combine 1 to 2 teaspoons of chili powder (two if you like it hot), half a teaspoon cinnamon, and 1 tablespoon of cocoa powder. This will give you enough for four to six medium chicken breasts.

Health bonus: What can’t cinnamon do? “Cinnamon has essential oils that are both antiinflammatory and antimicrobial,” Mills explains. “It can also be helpful in reducing PMS symptoms, but it’s most famous for it’s ability to slow stomach emptying and thus reduce the rise of blood sugar after a meal.”

8. Wine

You can use wine to deglaze after sauteeing meat to create a nice pan sauce. “Also, even just enjoying your meal with a glass of wine helps distribute the food flavors in the mouth,” Mills says.

Pro tip: Here’s a step-by-step guide to making a red wine reduction pan sauce.

Health bonus: If you use it in your recipes, much of the alcohol will cook off. But studies have linked a nightly glass of wine to a reduced risk for heart disease. (If you’re not a drinker, this would be no reason to start, but one glass for women and up to two for men would be within healthy reason, Mills adds.)

Discover 8 more salt-free ways to flavor your food at Health.com.

Transform your home into a slimmer space with these scientifically proven tips

Aside from work, you spend most of your hours at home. And it should function as a respite from the lure of the fast food joint on every corner, or the ease of buying a candy bar from the vending machine. But if your home isn’t set up right, it may be encouraging bad habits. One way to win the battle? “You can restructure your home environment to protect yourself from unhealthy food and a sedentary lifestyle,”says Sherry Pagoto, PhD, associate professor of medicine in the division of preventative and behavioral medicine at the University of Massachusetts Medical School. From organizing your kitchen to your thermostat setting, read on to discover 5 ways your home may slyly cause you to pack on pounds.

HEALTH.COM: 11 Reasons Why You’re Not Losing Belly Fat

Your cabinets are overflowing

If your cabinets are so stuffed that you need to put food on your counters, fridge, or exposed shelving, you’re setting yourself up to trigger a craving. “A bag of potato chips or candy out in the open will put the food on your radar when you walk by. The minute you see that visual cue, you want it,” says Pagoto.

The fix: Clean out your pantry on a regular basis. Get rid of expired food and stuff you bought that you don’t like and won’t eat (but keep around anyway)—even if it’s healthy. Or, come up with alternate storage plans, like a cabinet in your basement.

Your apples are in the fridge

On the other hand, if healthy food is hidden, you’re less likely to eat it. That’s especially true if you keep fruits that don’t need to be refrigerated (like apples or pears) or whole veggies tucked away in the crisper drawers. When you’re busy, it’s faster to rip open a bag of chips than cut cruditès.

HEALTH.COM: The Same 10 Weight Loss Mistakes Everyone Makes

The fix: Buy a pretty fruit bowl or basket so you’re more inclined to fill it; display in plain sight so you’re more likely to grab a piece. Pre-slice veggies and put them in clear containers front-and-center in the fridge for easy snacking.

Your thermostat is set too high

The fact that you can go anywhere—your home, the office, a store—and the temperature is set at somewhere-in-the-70s comfortable is a surprising contributor to obesity, say experts. Your body simply doesn’t have to work to expend energy to warm itself up, suggests a 2014 study in Trends in Endocrinology & Metabolism. The result: your metabolism sputters.

The fix: Turn down your thermostat a few degrees. Being cold activates your brown fat, which actually spurs your metabolism and improves glucose sensitivity. If the change is too abrupt, start with one degree and gradually decrease the temperature. You’ll quickly adapt to the chillier temp, note researchers.

HEALTH.COM: 24 Fat-Burning Ab Exercises (No Crunches!)

You’re inviting the wrong people over

“Look at who your friends are,” says James O. Hill, PhD, director of the Colorado Nutrition Obesity Research Center. “You’re going to behave similarly to the people you spend time with.” If your friends are more the type to sit around and drink beer and eat chips, then you will be, too.

The fix: Okay, no one’s saying to lose your friends—no matter how bad their health habits. “Look for friends who are doing the right thing, and have them over, too,” says Dr. Hill. If they’re more active and like to eat nutritious foods, you’re more likely to adopt their habits. Conversely, their attitude can rub off on your less-than-virtuous pals.

HEALTH.COM: 12 Superfoods That Warm You Up

Your lights are too dim

When you don’t get enough sleep, your body scrambles hormone levels that control hunger, making you crave junk food. In one International Journal of Endocrinology study, sleep-deprived adults who were exposed to dim light in the morning had lower concentrations of the fullness hormone leptin, while those in blue light (the kind from energy-efficient bulbs) had higher leptin levels.

The fix: When you wake up, open your shades to allow natural sunlight in and turn on lamps and overhead lights. Bonus: It’ll also help you wake up faster.

This article originally appeared on Health.com

Protein can help you lose weight because it increases satisfaction

The difference between a snack that has staying power and one that leaves you hungry an hour later? Protein. This nutrient is a hunger-busting powerhouse because it slows digestion and keeps blood sugar steady, and research shows protein helps keep cravings at bay. “Protein can help you lose weight because it increases satisfaction, and when you feel satisfied from your eating plan, you’re better able to stick with it,” says Alexandra Oppenheimer, RD, of Ambitious & Nutritious. But it’s not like you can cook up a chicken breast and eat it in the car, so we’ve rounded up 7 protein-packed snacks that you can take with you anywhere.

Single-serve cottage cheese

Protein: 20 grams per 5-ounce serving

Think Greek yogurt is the be-all-end-all for high-protein dairy snacks? Think again: A single-serving container of nonfat cottage cheese boasts 3 grams more protein than a typical serving of Greek yogurt and is just 110 calories. Plus, it gives you 125 milligrams of bone-building calcium. (Keep in mind, though, it runs high in sodium, supplying 20 to 30% of your daily quota.)

HEALTH.COM: 14 Non-Dairy Foods That Are High in Calcium

Hardboiled egg

Protein: 6 grams per egg

Eggs used to be considered a nutritional no-no due to their high cholesterol content. Today, though, most nutritionists agree that they’re a powerhouse breakfast or snack when enjoyed in moderation. In addition to protein, the humble egg gives you a hearty dose of vitamin D and vitamin B-12 for just 77 calories apiece. Best part: they’re easy to take on the run—just remember to peel them before you go to make eating them on your commute a snap. Even better: some convenience and grocery stores sell hardboiled eggs in packages of two, so they’re a snap to snatch up when traveling.

Watch the video: How to Peel a Hard-Boiled Egg With a Spoon

Peanut butter pack

Protein: 8 grams per 1.15-ounce pack

You probably wouldn’t throw a jar of peanut butter into your handbag, but for convenience and natural portion control, you can carry individual squeeze packs of nut butters, like those from Justin’s, alongside your wallet and mobile phone. A single-serving portion of Justin’s peanut butter contains 190 calories and is made with just peanuts and palm fruit oil—no added sugars here. Smear on a banana to up the antioxidants and fiber, suggests Oppenheimer.

Mini cheeses or string cheese

Protein: 6 to 8 grams per serving

Personal packages of cheese like Mini Babybel wheels or Sargento sticks are great because they’re individually wrapped for easy toss-in-your-purse portability—and they won’t get squished, either. If you’re trying to lose weight, choose one that says “part-skim” on the label, advises New York City registered dietitian Martha McKittrick. “You can still get some satiating fat but will save calories,” she says.

Single-serve oatmeal packets or cups

Protein: About 4 grams per packet or cup

Just add hot water, stir, and you’ve got a warm bowl of protein- and fiber-packed oats in minutes for 150 to 200 calories per serving (depending on which flavor you choose). Quaker, Dr. McDougall’s, N’Joy, and other companies sell single-serving cups of oatmeal, but you could also simply carry a packet with you—you can ask for a cup at any fast-food place or coffee shop. For times you need a little something extra to fill you up, slice a banana into your oats or toss in a few almonds.

HEALTH.COM: The Best Foods to Eat for Breakfast

Edamame

Protein: 8 grams per half cup

In addition to belly-filling protein, a 90-calorie microwave package of edamame (soybeans in their pods) supplies 3 grams of fiber. The combo of protein and fiber is potent against hunger. Got a crunchy craving? You’re in luck: one serving of dry roasted edamame has even more protein: 14 grams.

Roasted chickpeas

Protein: 7 grams per quarter-cup serving

For only 120 calories per serving, these beans offer 5 grams each of protein and fiber. Better yet, a daily serving of dietary pulses like chickpeas (as well as beans, lentils, and peas) can lower LDL cholesterol levels, according to research in the Canadian Medical Association Journal. Make your own by mixing rinsed and drained chickpeas in a bowl with olive oil and your choice of spices (we love chili powder, cumin, salt, and pepper) and then baking them in an oven preheated to 425 degrees for about 45 minutes.

Discover 10 more high-protein snacks at Health.com

We still need to slash trans fat consumption, a new study finds

We’re eating less trans fat than we did 30 years ago, but we haven’t cut it by enough. A new study in The Journal of the American Heart Association analyzed the types of fat 12,000 adults were eating through six surveys that were part of the Minnesota Health Survey.

Between 1980-2009, both men and women slashed their trans fat consumption by about a third—32% and 35%, respectively. That’s encouraging, but the study also found that 1.9% of men’s daily calories come from trans fat, while 1.7% of women’s calories do. Per American Heart Association guidelines, that number should be much smaller: no more than 1% of daily calories.

Saturated fat dropped too, but people still eat about twice as much as the American Heart Association thinks is healthy. Omega-3 intake didn’t change much, and the group thinks it should be higher.

That makes for a mixed report card on fat, and another recent study found that we eat way more trans fat than we think. It lurks in all kinds of packaged foods—even in the labels that read “0 grams of trans fat”—and is linked to a higher risk of heart disease. Last year, the FDA declared that it’s considering revoking trans fat’s classification as “generally recognized as safe,” or GRAS.

To steer clear of added trans fat, check ingredient labels for words like “partially hydrogenated oil.” Even a little goes a long way toward 1% of your daily calories.