As a health reporter who has followed nutrition news for decades, I've seen many trends rise and fall. Remember olestra, paleo diet, and celery juice?
If you watch enough food fads come and go, the most valuable nutritional guidance comes from decades of scientists considering the problem from multiple perspectives and arriving at something like a consensus. You can tell it's built on research.
Here are 10 science-backed pearls to help you ring in the new year.
1. The Mediterranean diet is really healthy.
Decades of research support that the Mediterranean diet, which focuses on fruits and vegetables, whole grains, legumes, olive oil, nuts, herbs, and spices, is one of the healthiest ways to eat. It has many heart health benefits and is associated with a lower risk of type 2 diabetes, cognitive decline, and certain types of cancer.
If you're interested in the Mediterranean diet but don't know where to start, check it out. Starting January 15th, he'll send you a week's worth of practical guidance and recipes for Mediterranean-style eating in the Well newsletter. You can register here.
2. It's okay to drink coffee on an empty stomach.
Although some people may experience heartburn, experts say there's no evidence that drinking coffee on an empty stomach can damage the lining of your stomach or have any other negative effects on your digestive system. And there's a reason why drinking your morning coffee makes you feel better. Drinking coffee is associated with a longer life and lower risk of heart disease and type 2 diabetes.
3. Start your day with a healthy breakfast.
Mornings are busy, so you might be tempted to just grab a quick muffin or skip breakfast altogether. But nutrition experts say it's worth prioritizing a morning meal, especially one that contains a good balance of protein, fiber and healthy fats. Breakfast gives you energy for the day. Research has found that people who eat breakfast tend to enjoy a variety of health benefits, including a lower risk of cardiovascular disease, type 2 diabetes, and obesity.
4. Take care of your gut.
Keeping your digestive system healthy and functioning smoothly not only protects you from life's discomforts like heartburn, bloating, and constipation, but also improves your overall health. Of course, the best way to take care of your gut is to nourish yourself (and by extension, your gut microbes) by prioritizing fiber and consuming a variety of plant-based and fermented foods. .
5. You probably don't need protein bars.
Although protein bars are often marketed as a health food or essential fuel for athletic performance, most protein bars contain sugar. Experts say it's better to meet your protein needs with whole foods like yogurt, nuts, beans, and eggs.
6. Avoid dark chocolate.
Mark this as one of the saddest nutrition news stories of 2023. Dark chocolate contains the highest levels of lead and cadmium (heavy metals that can be harmful to the body) when compared to other foods. Fortunately, you don't have to quit your dark chocolate habit completely. Experts say consuming in moderation, no more than about 1 ounce per day, can keep your risk low.
7. Blending fruits and vegetables does not compromise their nutrients.
When you puree fruits and vegetables in a blender, you won't lose any of their vitamins, minerals, or fiber. And, somewhat surprisingly, some small studies suggest that drinking blended fruits doesn't spike blood sugar levels as much as eating them whole. Now enjoy your smoothie. Also check out our tips for making it more nutritious.
8. Cottage cheese is back.
Cottage cheese may make you think of 1970s fad diets, but it's a food that has stood the test of time. Cottage cheese was a huge hit on TikTok this summer, and for good reason. It can be eaten as is or used as a versatile ingredient in both sweet and savory snacks, and is packed with impressive nutrients including protein, calcium, selenium, and more.
9. Tofu is really good for you.
For the past few decades, people have worried that tofu and other soy foods contain estrogen-like compounds and may be linked to cancer and fertility problems. But scientists say their research has put those fears to rest. In fact, research suggests that eating soy-based foods may reduce your risk of heart disease and some types of cancer.
10. It's hard to separate nutrition myths from facts.
Nutritional myths tend to persist in American culture and in our minds, leaving us confused and sometimes even anxious about our dietary decisions. We asked 10 nutrition experts which myths they'd like to see disappear like a plate of freshly baked cookies at a holiday party.
