Healthy Eating

Researchers have demonstrated that whole grain intake is linked to better cardiometabolic health.

Switch from Refined Grains to Whole to Improve Cardiometabolic Health

Greater whole grain consumption is known to be associated with lower risk of cardiovascular disease. A recent study by Tufts researchers looked at the impact of refined and whole grain intake on specific intermediate risk factors that might be responsible for that association. These factors include fasting blood glucose levels, waist circumference, systolic blood pressure, […]
The wide variety of available vegetables means there are plenty of choices. Raw or cooked to your liking, they are all nutritious choices.

Choosing Veggies for Flavor (and Health)

If you grew up with slimy Brussels sprouts, mushy broccoli that smelled of sulfur, or the same peas and cubes of carrot week after week, you may have learned to eat vegetables because they’re good for you, not because you enjoy them. The fact is, how veggies are prepared can ensure they are both nutritious […]
Our plates and glasses are full of ultraprocessed foods (like soda, juice drinks, sugar-sweetened artificially colored yogurt, and all manner of refined-carb goodies) that research now shows are clearly bad for our health.

Recognizing the Health Dangers of Ultraprocessed Foods

For most of human history, food was difficult to come by and humans battled starvation and malnutrition. The development of food processing helped positively transform the food environment—and health. Canning (and then freezing) made vegetables and fruits available year-round; pasteurization stopped outbreaks of bacterial infection from milk; preservatives prevented spoilage and extended shelf-life; and enrichment […]
The jury is out as to whether bread made with grain that has been allowed to sprout is any better than regular whole grain bread for blood sugar control.

Q. Is bread made with sprouted grains really better than other whole grain breads...

A. Anastassios Pittas, MD, co-director of the Diabetes and Lipid Center, answers: “Blood sugar (blood glucose) levels rise when carbohydrates are digested and the resulting glucose molecules are absorbed into the bloodstream. The more refined a carb is, the less fiber it has, and the faster it will be digested and absorbed. Whole grain breads, […]
There is no reason to think drinking bone broth will help you lose weight.

Q. I’ve heard bone broth is good for weight loss. Is this true? If...

A. Judith C. Thalheimer, RD, LDN, managing editor of Tufts Health & Nutrition Letter, answers: “Bone broth is made by simmering animal bones in water and a small amount of an acid like vinegar. The acid helps dissolve the bone, releasing collagen and minerals into the water. The protein collagen is a key component of […]
Tropical Smoothie

Tropical Green Smoothie

Ingredients: 2 cups tropical fruit (pineapple, mango, etc.), fresh or frozen 1 medium apple, cored and roughly chopped 2 cups milk or fortified soymilk 1 cup fresh spinach or kale (or 1⁄3 cup frozen) 2 Tbsp ground flaxseed 1 tsp grated fresh ginger (optional) Steps: Blend all ingredients until smooth, adding more milk if needed. […]
Consuming at least five servings of fruits and vegetables a day may help you live longer.

Five Servings of Fruits and Vegetables a Day Associated with Longer Life

In an attempt to identify the optimal intake of fruits and vegetables associated with maintaining long-term health, researchers collected information on the typical dietary intake of over 100,000 healthy men and women in the U.S. over a 30 year period. That data was analyzed along with data from 24 other studies. In general, the more […]
Smoothies can be a tasty way to boost fruit and veggie intake... if you do them right.

Smoothies?

For breakfast, snacks, or even meal replacements, smoothies are all the rage. But are they really a healthy choice? That depends on a number of factors, including what is in the smoothie, how much and how quickly you drink it, what it replaces in your diet, and your reasons for drinking it. 1. Ingredients. Some […]
Eliminating distractions can help you slow down and notice your body’s hungry/full signals.

Slow and Steady Wins the Waist

If you are looking to lose some weight, or simply want to improve or protect your cardiometabolic health, emerging nutrition research suggests a simple new tool that may help: slow down! Fast eating has been associated with excess weight gain and might also have a negative effect on metabolism, raising risk for type 2 diabetes […]
Herbs and spices are not quite the same, but serve the same purpose—flavoring delicious food!

Q. I’m interested in boosting my cooking skills. What is the difference between an...

A. Helen Rasmussen, PhD, RD, an instructor at the Friedman School, as well as a senior research dietitian in the Metabolic Research Unit at the HNRCA, answers: “Herbs, such as rosemary, thyme, basil, and oregano, come from the leafy part of plants with non-woody stems. Sold fresh or dried, they are generally used in larger […]