Category: Health

A sluggish metabolism can be frustrating, especially when you’re trying to maintain a healthy weight or boost your energy levels. While there are some factors you can’t control (such as age, gender, body size, and family history), there are everyday habits might be the culprits behind a slow metabolic rate!

Here, we’ll cover 7 lifestyle habits you may not realize are slowing your metabolism.

1. Consuming Too Much Sugar

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Consuming a bunch of refined sugar activates fat storage in the body, which is hard on your metabolism.

Exercise is crucial if you’re eating a lot of sugar since it allows your muscles use it up instead of storing it as fat. Your metabolism is negatively affected if you’re mostly sedentary with a high-sugar diet.

Some of the biggest culprits are sugary beverages, including sodas, specialty coffees, fruit juices, and energy drinks. In fact, sugar-sweetened beverages (SSBs) are the largest contributor of sugar intake in the United States!

Sugary drinks and foods can also lead to a temporary spike in blood sugar followed by a crash, which makes you feel hungry or thirsty soon after. (Thus, making you eat and drink more.)

Try staying away from things like pastries, cookies, donuts, candy, cupcakes, granola bars, and sweetened yogurt. (Moderation is key!)

2. Slacking on the Protein

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Protein is an indispensable factor for maintaining a vigorous metabolic rate! Research shows that high protein intake significantly boosts your metabolism and increases the number of calories you burn.

Protein contributes to the formation of muscle mass, which also aids calorie expenditure. Make a goal to eat protein at every meal from sources like meat, poultry, seafood, nuts, seeds, dairy, and eggs.  

3. Waiting Too Long Between Meals

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Eating habits play an important role in maintaining a healthy metabolism.

Waiting six to eight hours between meals can cause shakiness, low energy, and low blood sugar levels. Throwing off your blood sugar levels can negatively impact your metabolism.

Moreover, when you wait too long between meals, it can cause you to overat! The optimal waiting time between meals is three to five hours. Eating smaller meals more frequently throughout the day can help keep your metabolism running smoothly.

When you do eat, it’s important to eat balanced meals that include lean proteins, complex carbohydrates, and healthy fats. Avoid processed foods high in sugar and saturated fat.

4. Not Hydrating Enough

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Drinking more water comes with plenty of benefits, including speeding up your metabolism. If you’re not properly hydrated, dehydration can slow your metabolism, increase unhealthy cravings, cause blood sugar spikes, and make you feel sluggish all around.

Adequate water intake also:

• Helps suppress your appetite
• Improves your workouts
• Helps remove body waste
• Saves you calories when you drink it instead of soda, juice, and sweetened tea or coffee

All of these factors contribute to a healthy body and metabolism and can help promote weight loss.

The recommended water intake for women is around 9 cups daily (8 oz each), and for men, 13 cups.

5. Not Working Your Muscles

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As we age, our muscle mass and strength naturally begin to decrease—a real-life example of “use it or lose it.” Strength training (also known as resistance training) is a safe, effective method for combating muscle loss and preserving bone density.

Strength training exercises use dumbbells, resistance bands, kettlebells, or your body weight to build muscle mass. This increases the body’s ability to burn more calories and boost metabolism. Other benefits of strength training include improved mental and emotional well-being and a decreased risk of conditions like arthritis, diabetes, obesity, and back pain.

The American Heart Association recommends strength training at least twice per week to keep your body stronger, healthier, and less prone to injury. 

Here are a few great ways to get started:

• 20-Minute Strength Workout (7 Basic Exercises)
• Strength Training for Women Over 50: 11 Best Moves
• A 20-Minute Easy Upper Body Workout For Beginners

6. Letting Stress Get the Best of You

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Stress is an unavoidable part of life, but when it persists and becomes too intense, it can harm your metabolism.

Chronic stress causes the body to release extra cortisol, also known as the stress hormone, which actually tells your body to store fat instead of burn it. High cortisol has been associated with issues like weight gain, fatigue, and difficulty sleeping.

Yoga is an excellent way to reduce stress levels while providing physical benefits such as increased flexibility and strength. Yoga combines breathing exercises with postures that help relax the mind and body while reducing muscle tension. Regular yoga can also stimulate metabolism by soothing the nervous system and improving digestion.

Other stress-relieving techniques include:

• Meditation: Meditating can aid in heightening self-awareness so you can spot any hints of pressure or uneasiness before they become too intense. Taking just 10 minutes out of each day for meditation can make a huge difference.
• Deep breathing exercises: Deep breathing techniques involve taking slow, deep breaths from the diaphragm instead of shallow chest breaths, which help calm down both mind and body quickly.
• Regular physical activity: Exercise has been proven time and again to be one of the best methods for reducing stress levels effectively while helping boost metabolism. It has a positive effect on the hormone balance within our bodies and releases endorphins (the feel-good hormones) into our bloodstream, making us feel happier while decreasing harmful cortisol levels.

7. Not Getting Enough Sleep

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It’s no secret that getting a solid 8 hours of sleep sets you up for success during the day. You’re more alert, energized, and ready to make healthy choices.

A lack of sleep can make your metabolism more sluggish. What’s worse? Most of us overeat to compensate for the energy dip. A study published in the American Journal of Clinical Nutrition found that sleep-deprived people were more likely to choose high-carb snacks, especially late at night.

Getting too little sleep can throw two of your body’s hunger hormones out of whack—leptin and ghrelin—which can cause you to hold onto more fat and crave sugary, salty foods more frequently.

Aim for 7-9 hours of sleep per night. Charge electronic devices away from your bed and avoid screen and TV time right before you go to sleep. You can also try some sleepy time tea, magnesium glycinate, or melatonin to help with sleep.

Check out some of our other tips for a better night’s sleep.

Imagine living not just longer, but healthier, and more vibrant years!

National Geographic fellow and award-winning journalist Dan Buettner coined the phrase “Blue Zones” after finding places in the world where populations lived the longest and had the highest quality of life. His findings were compiled in multiple books, where he reveals five places with the world’s healthiest and oldest populations, who live to the age of 100 at times the average rate.

While Buettner’s research includes these populations’ exercise and social habits, it also spends a fair amount of time covering what they eat. Not only did he find that people in blue zones share some fundamental nutritional beliefs, but their diets shared some common healthy foods, which are believed to promote healthy aging and longevity.

The following nine superfoods are the main staples of a Blue Zone Diet that promote optimal health and longevity.

1. Leafy Greens

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People living in Blue Zones eat plenty of vegetables, especially greens. But that regular old Romaine isn’t exactly what we mean (not that there’s any shame in your Caesar salad game). People living in Blue Zones eat all kinds of leafy greens, including dark leafy MVPs like kale, spinach, and Swiss chard.

Residents of Ikaria, Greece also take pleasure in the more than 150 varieties of wild greens found on their island, including dandelion greens, purslane, and arugula. Eating a cup of leafy greens per day will give you a mega-dose of minerals and carotenoids, which your body converts to Vitamin A. Several studies also suggest leafy greens can play a role in staving off cognitive decline and dementia.

2. Legumes

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Legumes include beans, peas, and lentils. People living in Blue Zones are their biggest fans! Buettner’s research found that people living in Blue Zones consume at least four times as many legumes as most places in America. People living in Nicoya love black beans; Okinawans prefer soybeans; and residents of Ikaria cite garbanzo beans, lentils, and black-eyed peas as favorites.

Legumes are highly nutrient-dense and a form of complex carbohydrate, meaning they give you a slow and steady dose of energy instead of the crash-and-burn you get from refined carbohydrates. Naturally rich in fiber and protein, legumes fill you up and keep your digestive habits regular, as fiber is often referred to with a wink as “nature’s broom.”

In addition to Buettner’s research, multiple studies point to legumes as a major longevity booster, so load up on them when you can!

3. Shiitake Mushrooms

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This mighty mushroom is one of the most popular in the world, but residents of Okinawa, Japan, praise it extra highly. They often add them to delicious miso soup or stir-fries. Long heralded in Asian countries for their powerful medicinal qualities, Shiitake mushrooms are said to help lower cholesterol and contain antiviral and even anti-cancer properties.

You can consume them raw or cooked, add them to stews and salads, top them on your favorite steak, or even add them to a homemade flatbread. However you add Shiitake mushrooms to your diet, you can take pride in knowing they pack more than 100 different compounds containing immune-protecting properties.

4. Nuts

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Nuts are one of the most overlooked yet convenient superfoods. Nuts are full of healthy fats and an excellent source of protein. They’re also packed with vitamins and minerals your body needs, like magnesium, folate, vitamin E, and selenium.

Buettner found that Blue Zone residents usually eat about 1-2 handfuls of nuts per day. So, aside from sprinkling them on salads or adding them to your granola, you can also enjoy a handful or two throughout the day as a snack. Choose from almonds, pistachios, walnuts, Brazil nuts, peanuts, and cashews.

5. Sweet Potatoes

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Sweet potatoes are a staple of the Okinawan diet. Although their sweet potatoes actually have purple flesh on the inside, all colors deliver significant nutritional value.

Sweet potatoes contain high amounts of B vitamins and are full of fiber. They’re also an unparalleled source of beta-carotene, which your body converts to the much-needed Vitamin A. This is beneficial because vitamin A helps all your major organs function and also assists your immune and reproductive systems.

The edible peel of the sweet potato is also rich in antioxidants, with some studies even suggesting it has potential cancer-preventing properties. Swap your next dinner side for sweet potato or dice and cube some to mix in with scrambled eggs. We also like to make sweet potato toast topped with other healthy ingredients like avocado.

6. Whole Grains

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Across the globe, Blue Zone residents are busy eating whole grains such as oats, barley, brown rice, and ground corn. These whole grains supply your body with energy and help stave off disease.

A recent study published in BMJ suggests that eating whole grains can help reduce your risk of heart disease, diabetes, cancer, and other ailments. To get more whole grains in your diet, start your day with steel-cut oatmeal or even add a little brown rice to your breakfast.

7. Fruits and Vegetables

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Aside from whole grains, fruits and vegetables are also technically considered carbohydrates. Buettner’s research found that, on average, Blue Zone residents had a diet that was 65% carbohydrates—meaning the world’s oldest people are eating mostly fruits, veggies, and whole grains. This isn’t necessarily breaking news, but it is a good reminder that fruits and vegetables are always a healthy choice.

Some people get hung up on the natural sugar found in carrots or berries, but here’s the truth: natural sugar is not the same as fake sugar, and we’ve never met someone who became sick or obese from loading up on produce. Blue Zone residents know this, too, and they’re busy eating antioxidant-rich berries and grapes, carrots, bitter melon, lemons, and more.

8. Fish

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Many Blue Zone residents consider themselves pescatarians, meaning they avoid red meat but stick with the occasional small serving of fish.

When they do eat fish, they consume roughly three ounces (picture a deck of cards for size) and typically choose smaller fish like sardines, anchovies, trout, or grouper. These fish provide tons of omega-3 fatty acids, can boost heart health, and are an excellent source of protein.

If you can’t quite get over the taste of anchovies, though, never fear. Choosing other types—like salmon—will still deliver plenty of heart-healthy fats and nutrients.

9. Olive Oil

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If you’re familiar with the Mediterranean diet, it shouldn’t surprise you that residents of Ikaria, Greece, love olive oil and other healthy fats!

Olive oil is one of the only plant-derived cooking oils and is full of cholesterol-lowering monounsaturated fats. It also contains polyphenols, which help reduce the oxidative stress within your body. (Over time, oxidative stress from fried foods, smoke, pollution, and other factors can increase your cancer risk.)

The next time you’re preparing a meal, try switching from vegetable or another oil to olive oil. If it’s good enough for people who live past 100, it’s good enough for us!

From preserving muscle mass to boosting metabolism and enhancing bone health, the benefits of protein are vast and essential—especially as you age!

Some of the most high-protein foods include:

• Eggs
• Fish, such as salmon and tuna
• Lean meats, such as chicken and turkey
• Lentils, beans, quinoa, and chickpeas
• Nuts and seeds, such as walnuts and pumpkin seeds
• Dairy products, such as milk, Greek yogurt, and cottage cheese
• Soy products like tempeh and tofu

Here, Chris Freytag, a certified personal trainer and health coach, offers 10 compelling reasons why protein is essential for women over 40 and how incorporating it into your diet can help keep you strong, healthy, and energized.

1. Muscle Mass Preservation

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As we age, we naturally start to lose muscle mass, a process known as sarcopenia. Protein intake becomes critical to help preserve muscle mass, which is essential for maintaining strength, mobility, and overall functional independence.

Try Chris’s favorite strength training moves for women over 50 and the best mobility exercises for staying active paired with more protein to see the best results.

2. Metabolism Support

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Protein has a higher thermic effect compared to carbohydrates and fats, meaning your body burns more calories digesting and metabolizing it. This can be particularly beneficial for women in mid-life who may experience a slowdown in metabolism.

In addition to protein, these are the top fat-burning foods that can increase your metabolism.

3. Bone Health

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Adequate protein intake is associated with better bone health. Since women are at a higher risk of osteoporosis as they age, ensuring sufficient protein intake can help support bone density and reduce the risk of fractures.

4. Hormonal Balance

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Protein is crucial for hormone synthesis and regulation. Hormonal changes during menopause can affect metabolism and body composition, making protein intake even more important for maintaining hormonal balance.

See my additional tips for balancing hormones for weight loss.

5. Blood Sugar Regulation

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Including protein in meals can help stabilize blood sugar levels, which is essential for managing energy levels and mood and preventing insulin resistance.

If you’re struggling with high blood pressure, check out these foods that can help lower blood sugar naturally.

6. Satiety and Weight Management

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Protein-rich foods are more filling and can help control appetite and reduce cravings, which can be beneficial for women navigating weight management challenges during mid-life.

You can also give these 25 sneaky weight loss tips a try!

7. Muscle Recovery and Repair

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Whether engaging in resistance training or simply daily activities, protein is essential for muscle recovery and repair, supporting overall physical function and reducing the risk of injury.

8. Skin Health

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Protein is essential for collagen synthesis, which helps maintain skin elasticity and firmness. Ensuring adequate protein intake can contribute to healthier skin as women age.

You can also try Chris’s favorite anti-aging skincare.

9. Immune Function

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Protein plays a role in immune function, helping to produce antibodies and supporting the body’s defense against infections and illnesses, which becomes increasingly important as we age.

Browse these immunity guides for extra support:

• Best Immune Boosting Foods
• Try This Tea for Immune System Support
• 20 Top Anti-Inflammatory Foods

10. Nutrient Absorption

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Protein facilitates the absorption of essential nutrients, including vitamins and minerals, ensuring optimal nutrient utilization for overall health and well-being.

Incorporating protein-rich foods such as lean meats, poultry, fish, eggs, dairy, legumes, nuts, and seeds into daily meals and snacks can help women in mid-life meet their protein needs and reap the numerous benefits it offers for health and vitality.

How Much Protein Do Women Need Post-Menopause?

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The recommended amount of protein for women in their post-menopausal years varies depending on factors such as activity level, muscle mass, overall health, and individual goals. However, as a general guideline, the Recommended Dietary Allowance (RDA) for protein for adult women is 0.36 grams of protein per pound of body weight per day.

Some experts suggest slightly higher protein intake for women in midlife and beyond to support muscle preservation, bone health, and overall well-being. For older adults, recommendations may range from 0.5 to 1 gram of protein per pound of body weight per day.

For example, a woman who weighs 150 pounds may aim for approximately 54 to 75  grams of protein per day, while a more active woman with the same weight may target closer to 75 to 150 grams of protein daily.

Consulting with a healthcare provider or a registered dietitian can provide personalized guidance on protein intake and overall nutrition for women in their post-menopausal years.

The Takeaway

Now that you know how important protein is for women over 40, it’s time to add it to your weekly nutrition plan! 

Try incorporating high-protein foods like eggs, salmon, chicken, turkey, quinoa, lentils, walnuts, milk, cottage cheese, and tofu.

Once you start adding the right amount of protein to your diet, you may be surprised how great you feel!

When was the last time you thought about your cholesterol? It can be easy to forget about unless you’ve recently been to the doctor, especially since high cholesterol doesn’t usually come with noticeable symptoms.

Unfortunately, the CDC stipulates that nearly 25 million U.S. adults have high cholesterol—dramatically increasing their risk for heart disease, heart attacks, and strokes.

While medication or supplements may be necessary for some situations, making dietary and lifestyle changes is often enough to manage cholesterol naturally.

High cholesterol levels can lead to the buildup of plaque in the arteries, increasing the risk of heart disease and stroke. By consuming foods that lower cholesterol, you can do your body a favor, reduce your risk of heart disease, and improve your overall health.

Here are our top 12 foods to incorporate into your diet that can help lower cholesterol naturally.

1. Sweet Potatoes

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Sweet potatoes are not only delicious; it turns out they’re a major source of soluble fiber, which is bad cholesterol’s worst nightmare. 

Soluble fiber helps the body excrete cholesterol by binding to bile acids. Sweet potatoes are loaded with soluble fiber, especially the peel—so if you want to maximize its benefit, go ahead and eat the skin, too!

This powerful super food is also listed on the Blue Zones foods list, which highlights the diets of some of the longest living people in the world.

Here are a few sweet potato recipes to try to help lower cholesterol:

• Sweet Potato Toast 4 Ways
• Simple Roasted Sweet Potatoes
• Shepherd’s Pie with Sweet Potato Topping
• Roasted Sweet Potato Soup
• Air Fryer Sweet Potatoes

2. Oats and Barley

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There’s a reason oatmeal is touted as one of the healthiest ways to start your day; it’s been proven that eating oats regularly can lower your LDL (bad cholesterol) by 5.3% in only 6 weeks.

Oats and barley are two of the most effective grains for lowering cholesterol. They are abundant sources of soluble fiber, which can be an essential aid in achieving low cholesterol levels.

Soluble fiber helps to reduce the risk of plaque buildup in the bloodstream by reducing the absorption of cholesterol in the arterial walls.

In addition to their high soluble fiber content, oats also contain beta-glucan, which absorbs LDL from the blood.

Get creative with your morning oatmeal; the health benefits go way beyond just cholesterol!

Here are a few healthy oatmeal recipes to try:

• Vanilla Raspberry Overnight Oats
• Banana Nut Oatmeal
• Apple Cinnamon Baked Oatmeal
• Overnight Pumpkin Spice Oatmeal

3. Olive Oil

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Olive oil is a healthy fat that plays a big part in most Mediterranean diets, keeping your heart healthy with monounsaturated fatty acids (MUFAs), which naturally lower LDL cholesterol.

Make the switch from butter or margarine to olive oil, and your cholesterol levels will thank you.

When purchasing olive oil, it’s crucial to choose high-quality, extra-virgin olive oil to reap the maximum health benefits. Extra-virgin olive oil is minimally processed and is rich in health-promoting compounds, making it a better choice than highly processed vegetable oils like palm and canola oil.

As a bonus, healthy fats can also help you naturally lose weight.

4. Eggplant

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Eggplants are loaded with fiber, which you’ve now learned is key to reducing LDL levels. Plus, the health benefits of eggplant are pretty impressive, even beyond cholesterol. 

Eggplant is a great substitute in many popular recipes you may already love and enjoy. Simply make the swap and enjoy great taste, plus amazing health benefits.

Here are a few eggplant recipes to try:

• Healthy Eggplant Parmesan
• Easy Eggplant Lasagna

5. Grapefruit 

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Studies have shown that adding grapefruit to one’s diet can lower LDL cholesterol by up to 20%.

Grapefruit contains antioxidants and fiber, as well as a flavonoid called naringenin, which has been shown to prevent plaque buildup and lower both LDL cholesterol and triglycerides.

As an added bonus, grapefruit is a fat-burning food that can increase your metabolism naturally.

6. Salmon and Other Fatty Fish

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If you want to lower your cholesterol naturally, adding fatty fish to your diet is an excellent idea. Salmon, mackerel, and sardines are all ideal sources of omega-3 fats, which are vital for maintaining overall health and well-being.

The omega-3 fatty acids found in salmon and other fish can boost your HDL levels (good cholesterol) and ward off heart disease and dementia.

To get the most benefit, the American Heart Association recommends eating two 6-ounce servings of fish per week (particularly fatty fish) to help reduce your risk of heart disease and stroke.

Here are a few healthy salmon recipes worth trying:

• Teriyaki Salmon Salad
• Foil Packet Grilled Salmon and Veggies
• Salmon and Eggs for Breakfast

7. Dark Chocolate

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Yes, really! Loaded with antioxidants, dark chocolate increases your HDL (good) cholesterol levels and keeps blood platelets from sticking together. (Of course, remember everything in moderation!)

For the best benefits, stick with organic dark chocolate as an occasional indulgence. This dairy-free dark chocolate ice cream might be the perfect treat to keep on hand.

8. Healthy Nuts

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If you’re looking for a satisfying snack that won’t compromise your cholesterol levels, almonds and walnuts are the way to go. These nuts are packed with healthy fats and vital nutrients that can help reduce LDL cholesterol levels.

Eating peanuts, almonds, or walnuts can lower your LDL cholesterol; one study, in particular, found that a handful of walnuts per day can decrease LDL (bad) cholesterol by as much as 10 percent, all while increasing HDL (good) cholesterol, too.

Their high-calorie count means it’s important to keep portion sizes small—around one to one and a half ounces per day—to get the most benefit.

9. Garlic

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Garlic is amazing for many reasons. It has immune-boosting properties and adds a burst of flavor to some of our favorite dishes.

It’s also a great cholesterol-lowering food to stock up on next time you’re at the grocery store. Research shows it can prevent LDL particles from clogging up artery walls.

Better yet, it’s easy (and almost necessary!) to incorporate into a lot of recipes, like this garlic shrimp on squash noodles or even homemade hummus.

Aim for a few fresh cloves per day!

10. Avocado

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If you’re looking for a delicious and nutritious way to lower your cholesterol levels, look no further than avocados. They are a superfood packed with essential nutrients, such as potassium, magnesium, fiber, and healthy fat.

The monounsaturated fats in avocados can help lower LDL (bad) cholesterol levels, reducing the risk of heart disease.

Incorporating avocado into your meals is easy—add it to salads and smoothies, or even use it as a spread on toast. Just be mindful of portion sizes, as avocados are high in calories.

A quarter or half of an avocado is a perfect serving size, depending on your nutritional needs.

Here are a few avocado recipes you might enjoy:

• Healthy Homemade Guacamole
• Avocado Egg Salad Toasts
• Creamy Avocado Salsa
• Healthy Avocado Deviled Eggs

11. Blueberries

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Blueberries are packed with anti-inflammatory properties and antioxidants that help fight cell damage caused by free radicals. These antioxidants have been shown to lower LDL cholesterol levels, reducing the likelihood of heart disease.

Blueberries are an excellent source of soluble fiber, which binds to and helps eliminate cholesterol from the body. Eating just one cup (148 grams) of blueberries a day can contribute to healthy cholesterol levels.

If you’re looking for a delicious way to incorporate blueberries into your diet, try adding them to your morning yogurt, oatmeal, or smoothie. They also make a fantastic topping for pancakes and waffles and can help satisfy your sweet tooth cravings without any artificial added sugar.

These are a few blueberry recipes worth trying:

• Blueberry Muffin in a Mug
• Blueberry Walnut Protein Pancakes
• Red, White and Blueberry Smoothie
• Lemon Blueberry Chia Scones (Gluten Free)

12. Beans and Legumes

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Beans and legumes such as lentils, chickpeas, and black beans are excellent sources of soluble fiber, making them an effective weapon against high cholesterol. The soluble fiber in these fiber-packed foods binds to cholesterol and facilitates its elimination from the body.

Adding beans and legumes to your diet can help improve cholesterol profiles, promote heart health, and increase feelings of fullness. Their high fiber content means that they can also help stabilize blood sugar levels and regulate digestion. They are also a blue zone food, which means they are a staple for some of the oldest populations in the world. 

Other examples of beans and legumes that can be added to your diet include kidney beans, navy beans, and pinto beans. 

Here are a few bean and legume recipes to try:

• Black Bean and Corn Salsa
• Way Too Easy Black Bean Soup
• Healthy White Chicken Chili
• Veggie Loaded Turkey Chili

The Takeaway

Lowering cholesterol levels is crucial for maintaining a healthy heart and reducing the risk of heart disease and stroke.

By incorporating these 12 heart-healthy foods into a balanced and varied diet rich in fruits, vegetables, and whole grains (combined with regular exercise), you can naturally lower your cholesterol levels and take positive steps toward improving your overall well-being.

For so long, we’ve been led to believe that a fat-free or low-fat diet is the way to go. Thanks to recent research, we’ve learned that’s not the case! We need fat in our diets (even when trying to lose weight!), and the key is to choose the right fats—not cut them out completely.

Specifically, we’re talking about healthy fats—monounsaturated fatty acids (MUFAs) and polyunsaturated fats. These good fats help nourish your body while aiding in weight loss, too. Healthy fats enhance the flavor of different foods, help your body absorb essential vitamins, and give you energy. High-fat foods can also improve satiety, which helps control your appetite and keep you feeling fuller longer.  

Read on to discover why healthy fats are essential for overall health, the difference between good vs. bad fats, and the eight best healthy fats for weight loss.

Can Healthy Fats Really Help You Lose Weight?

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Believe it or not, the fatty foods we feared for so long can actually provide health benefits—including weight loss. When you include a source of healthy fat in your meal, you are more likely to feel full and satisfied after eating.

The result? You’re less likely to overeat.

But the weight loss benefits don’t end there. According to Mark Hyman, M.D., Director of the Cleveland Clinic Center for Functional Medicine and author of Eat Fat, Get Thin, eating fat can also help balance your hormones, speed up your metabolism, boost energy, shut down cravings, and even reverse heart disease.

What Are Healthy Fats?

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Here is a closer look at the two most common types of healthy fats: Monounsaturated fats (MUFA) and polyunsaturated fats.

Monounsaturated Fats (MUFA)

A quick science lesson from the AHA: Oils that contain monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled.

Some of the most well-known healthy sources of monounsaturated fat include:

• Olive oil
• Avocados
• Nuts
• Seeds
• Dark Chocolate

Monounsaturated fats are a great addition to a healthy diet—they help lower bad cholesterol levels and manage good cholesterol levels, thus lowering your risk of heart disease and stroke. They also provide vitamin E, an important antioxidant vitamin.

Polyunsaturated Fats

When it comes to polyunsaturated fats, omega-3 fatty acids are deemed healthy with anti-inflammatory properties, and you should consume them regularly.

DPA and EHA  are found in fatty or oily fish, including:

• Anchovies
• Herring
• Mackerel
• Black cod
• Salmon
• Sardines
• Bluefin tuna
• Whitefish
• Striped bass
• Cobia

The omega-3 fatty acids found in these foods help keep your immune system healthy and may help lower the risk of heart disease in adults. 

Unhealthy Fats to Avoid

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Here are the main types of fat to avoid as much as possible:

Trans Fats (or Trans Fatty Acids) 

Trans fats, also called hydrogenated fats, are formed when vegetable oil undergoes the hydrogenation process, which causes the fat to harden and become solid at room temperature. These fats are often used to keep certain foods fresh for a long time.

Trans fats were banned by the FDA in the United States since 2021, but sadly can still be found in fried foods and may still be present in small amounts in some processed foods. Even though just trace amounts are detected in fast foods and frozen meals, the issue arises when you eat it regularly.

You’ll know you’re about to consume trans fats when you see “partially hydrogenated oils” on the ingredient label.

Omega 6 Fatty Acids

While polyunsaturated fats tend to be healthy, one type is controversial: omega-6 fatty acids.

Omega 6 fatty acids are said to be inflammatory in nature and in today’s world, highly processed. Seed oils like sunflower, safflower, canola and vegetable oils cause cellular inflammation.

These fats tend to be present in all processed foods, like chips, crackers, cookies, and dressings, and in fast food. The reason? They are cheap and convenient to use and, therefore, we end up eating too many. Omega 6’s aren’t all bad, but when we get overloaded, they cause inflammation. Many doctors and nutritionists tell you to avoid them in excess. 

What About Saturated Fats?

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Saturated fat is fairly controversial and has been villainized over the years—but newer research suggests it’s not as bad as you think.

Saturated fat is found in animal-based foods like beef, pork, and poultry, full-fat dairy products like eggs, cream, and cheese, and tropical oils like coconut oil and palm oil. 

In the last decade, there has been a lot of evidence to uncover and debunk the idea that saturated fat can increase your risk of heart disease: 

• Historical Misconceptions: Saturated fats were vilified in the past based on outdated research that linked them to heart disease. However, more recent scientific evidence has challenged this notion, revealing that the relationship between saturated fat intake and heart disease risk is more complex than previously thought.
• Context Matters: Not all saturated fats are created equal. While some sources of saturated fats, such as those found in processed meats and fried foods, may be detrimental to health when consumed in excess, others, like those from grass-fed beef, poultry, and butter from pasture-raised cows, offer nutritional benefits.
• Nutrient Density: Grass-fed beef, poultry, and butter contain essential nutrients like vitamins A, D, E, and K2, as well as beneficial fatty acids such as conjugated linoleic acid (CLA) and butyrate. These nutrients play important roles in supporting overall health, including immune function, bone health, and inflammation regulation.

Well-known doctor Mark Hyman, MD, explains that saturated fat is not linked to heart disease.  In fact, review after review of research shows that there seems to be no link between saturated fats and heart disease.

How Much Fat Do I Need in My Diet?

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When you eat more fat, you’re likely to eat fewer energy-boosting carbohydrates and less muscle-building protein. The key is to keep the quality of your food choices high and to eat fats, carbs, and protein in balance.

A diet full of nutrients that boost your energy, build strong muscles, and keep your body satisfied is likely to be a diet that you can stick to for life.

While fat provides plenty of health benefits, nutrition experts still recommend that you watch your fat intake when you are trying to slim down. The reason? Each gram of fat provides nine calories as compared to just four calories provided by each gram of carbohydrate or protein.

To learn more, check out our beginner’s guide to counting macros.

Next, we’ve rounded up eight of the best healthy fats for weight loss and their additional health benefits.

1. Olive Oil

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Olive oil is rich in heart-healthy monounsaturated fats, vitamin E, vitamin K, and antioxidants. Research suggests that olive oil can lower your risk of heart disease and total cardiovascular disease.

Grab some extra virgin olive oil to cook with, or drizzle it over salads, veggies, pasta, and more.

2. Avocados

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Avocados are so rich and creamy, it’s hard to believe they could be so good for you! Packed with healthy monounsaturated fats, avocados are rich in oleic acid, which can ward off feelings of hunger. They’re rich in vitamins C, E, K, and B6, along with omega-3 fatty acids that help keep your heart healthy.

Even more surprising is that one serving of a medium avocado (half the fruit) has more potassium than a medium banana.

For an added dose of protein and fiber in the morning, mash half an avocado and spread it on whole-grain toast. You can also use it as oil—avocado oil is great for cooking and can be interchanged with olive oil.  

3. Nuts

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Not only have nuts been linked to a lower BMI, but they’re chocked-full of beneficial vitamins, minerals, and heart-healthy fats, too. Almonds, for example, are a good source of protein and fiber and serve as a great snack between meals to energize and keep hunger pangs at bay.

Eating nuts regularly has also been associated with a lower risk of heart disease and better weight loss prevention. Be careful, though—nuts can be high in calories, so remember that a little goes a long way. Almonds, cashews, walnuts, pistachios, Brazil nuts, and pecans are among the best for reaching weight loss goals.

If you need a little more inspiration, check out our list of best weight loss snacks.

4. Seeds

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They may be small, but they’re mighty! Packed with healthy monounsaturated fats, protein, and a variety of micronutrients, they’re a great topping to salads and a beneficial additive to smoothies, salads, and so much more.

At the top of the list are chia seeds, hemp seeds, pumpkin seeds, sunflower seeds, sesame seeds, and flaxseed. Chia seeds, for example, are great for weight loss as they contain fiber, omega-3 fats, magnesium, potassium, and iron. They’re also fairly low in fat, with only 5 grams per 2 tablespoons.

That said, seed oils should be avoided. Processed products like canola, corn, soybean, and sunflower oils are highly processed and contain omega-6 fatty acids, which can cause inflammation.

5. Coconut Oil

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While many still debate its place in our diets, research has shown that the saturated fat found in coconut oil does not negatively impact cholesterol. Instead, the overall effect raised HDL levels (good cholesterol) and lowered triglycerides.

Coconut oil is also known to help lower insulin levels, offer antimicrobial, antibacterial, and antiviral benefits, and protect against heart disease.

6. Fatty Fish

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The American Heart Association recommends eating two servings of fatty fish per week. The reason? All of those omega-3 fatty acids! Omega-3s play a vital role in your brain and heart health, and research shows they can reduce your risk of heart disease and stroke.

Omega-3s are also beneficial in reducing the risk of arrhythmia, decreasing triglyceride levels, and fighting inflammation, which can slow metabolism.

The best fatty fish options include:

• Salmon
• Anchovies
• Herring
• Mackerel
• Black cod
• Sardines
• Bluefin tuna
• Whitefish
• Cobia
• Striped bass

7. Nut Butter

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One of our childhood staples—peanut butter—is packed with monounsaturated fat, which helps lower bad LDL cholesterol and, in turn, lowers the risk of heart disease.

Almond and cashew butter are also good sources of healthy fats. Nut butter can keep you feeling full and curb your cravings, but be sure not to overindulge—it’s packed with calories, too. (Less is more in this case!)

If you can’t make your own nut butter at home, try to avoid store-bought versions filled with additives and sugars.

8. Eggs

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Although most foods high in monounsaturated fats are plant-based, some animal-based foods like eggs provide them as well. When it comes to weight loss, the combo of protein and healthy fats in eggs keeps you feeling full longer—especially if you pair your eggs with a source of fiber (like fruit or whole wheat toast).

Keep in mind that the egg yolk is where you’ll find the healthy fats in an egg, so be sure to include it in your meal! 

Healthy Fats: The Takeaway

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The bottom line? Don’t be afraid to add fat to your diet! Incorporating good fats for weight loss can help you feel fuller and satisfied longer and reduce your cravings for unhealthy, processed foods. 

Choosing healthy fats like olive oil, avocado, nuts, seeds, eggs, fatty fish, and nut butter provides essential nutrients and supports your body’s natural functions.

Remember, however, that moderation is key when it comes to fat intake. It’s important to balance healthy fats with other nutrients and maintain a well-rounded diet in order to maximize their benefits and help you lose weight.

Cucumbers are often overlooked as just a simple salad ingredient, but this humble veggie is packed with benefits that go far beyond its crisp, refreshing taste! From keeping you hydrated to aiding in memory and weight loss, cucumbers offer a range of surprising perks that can boost your overall health. Plus, they are one of the best options for a perfect crunchy snack that’s low in calories!

Here, we’ll explore 14 reasons why you should start incorporating more cucumbers into your diet ASAP.

1. They Promote Hydration

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This is one of the best benefits of cucumbers! They are a great way to keep hydrated and improve water intake on a hot day, as they are made up of 95 percent water.

Cucumbers also contain anti-inflammatory compounds to help remove body waste and reduce skin irritation. Due to their high water content, they also make for a great juice or smoothie ingredient. Some refer to the cucumber as one of nature’s most hydrating foods!

2. They Can Help Improve Memory

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Cucumbers contain an anti-inflammatory flavonol called fisetin, which plays a significant role in brain health. Fisetin helps protect brain neurons from aging, along with the effects that come with it—including weakened memory.

And while fisetin is found in other vegetables, cucumbers, in particular, contain a more concentrated amount. Due to this, cucumbers have been cited to improve memory and help prevent memory loss.

3. They Aid in Weight Loss

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When it comes to weight loss, calories are important. And thanks to only 16 calories per one-cup serving, cucumbers are a great food to aid in weight loss! They can fill you up without adding many calories to your day.

They also contain loads of essential vitamins to give your body a healthy dose of nutrients, which is key to losing weight in a healthy way.

4. They Improve Digestive Health

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Any vegetable high in water content will be able to promote healthy digestion by keeping you hydrated. Cucumber skin contains insoluble fiber, which helps to add bulk to your bowel movements and aid in the clean-out process. 

If you can ferment cucumbers at home to make pickles, you’re even more likely to improve your gut health! Cucumber pickles contain even more probiotic bacteria that help aid digestion. (Side note: At-home fermentation gives you more probiotic bacteria than the cucumber pickles you find in the grocery store.)

5. They Help Reduce Blood Sugar Levels

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Cucumbers have been shown to be especially beneficial for diabetics because of their potential to lower blood sugar levels. Cucumbers have a low glycemic index, and their fiber content also slows down the digestion of carbohydrates and sugars, which can reduce blood sugar levels.

6. They Provide Anti-Cancer Benefits

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Eating a wide variety of fruits and vegetables is one of the best things you can do to stay healthy and reduce your risk of cancer.

Cucumbers contain high amounts of Cucurbitacin B (CuB), which is a naturally occurring plant compound that may have an effect on cancer cells. Specifically, it is thought to help fight liver, breast, lung, and prostate cancer.

7. They Help Reduce Inflammation

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Inflammation in the body can lead to a whole host of problems. But thankfully, there are plenty of foods that can combat inflammation, including cucumbers. This is due to the presence of phytonutrients such as flavonoids, lignans, and triterpenes, which offer anti-inflammatory benefits.

8. They Keep Your Skin Healthy

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There’s a reason why every spa seems to have cucumbers on hand! Not only does cucumber water make for a refreshing, hydrating drink, but cucumbers also have amazing skin benefits when applied topically. 

Cucumbers, most popularly placed on the eyelids, apply a cooling effect to the area and ease facial swelling. Cucumbers can also be used to soothe skin irritations and ease pain from sunburn.

9. They Diminish Bad Breath

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No one enjoys a case of bad breath! Instead of reaching for a piece of gum, you can actually grab a slice of cucumber.

Cucumbers’ high water concentration prevents dry mouth, and the crunchy texture can help eliminate odor-causing bacteria by removing food particles and plaque and stimulating saliva production.

10. They Help Lower Blood Pressure

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High blood pressure? Say hello to another convenient health benefit of cucumbers!

Eating cucumbers regularly as part of a healthy diet may aid in lowering blood pressure, thanks to their potassium content. One large cucumber contains 442mg of potassium, an essential mineral for regulating blood pressure.

11. They Can Provide Heartburn Relief

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There’s no question: heartburn is a pain. Whether it’s brought on by some late-night pepperoni pizza or the joys of pregnancy, finding relief while it’s happening is a top priority. 

Heartburn occurs when acid from the stomach reaches the esophagus and throat, which causes that fiery burn. Instead of reaching for a Tums, cucumbers can be a great preventative and reliever. Cucumbers contain enzymes that clean the intestine by killing bacteria and help neutralize acid in the body.

12. They Help Maintain Healthy Hair & Nails

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Healthy, glowing hair and strong nails are a goal for many of us. But with age, they can be more difficult to come by. 

Silica and vitamin C, found in cucumbers, help promote collagen production, which is essential for maintaining healthy hair and nails. Just make sure not to peel off the skin of a cucumber, which is where most of the silica and various other nutrients are found.

13. They Can Help Combat Stress

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Cucumbers contain essential B vitamins, which may help reduce stress. Eating a healthy diet that includes cucumbers is key to managing stress levels! Not to mention, the crunchiness of this particular veggie can be a great choice for anxiety-prone times.

14. They Improve Bone Health

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Just one cup of cucumber slices contains 22 percent of your daily value of vitamin K—a fat-soluble vitamin known for its crucial role in blood clotting and strong bone health. It is also thought to have great anti-aging benefits, including the prevention of osteoporosis and bone fractures, especially in postmenopausal women.

A diet rich in vitamin K is an effective way to improve bone density and promote healthy aging.

The bottom line? Incorporating more cucumbers into your diet is a simple yet powerful way to enhance your health and well-being! 

As we age, maintaining a healthy and balanced diet becomes crucial for longevity and overall wellness. One superfood that stands out in promoting healthy aging is quinoa!

Packed with essential nutrients, quinoa offers numerous benefits that can help you stay vibrant and active. Here, we’ll explore seven powerful ways quinoa supports healthy aging, highlighting why it deserves a prominent place in your diet. 

1. It’s Packed with Protein and Fiber

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Fun fact: although technically a seed, quinoa is classified as a whole grain. One cup of cooked quinoa offers around 8 grams of protein and 5 grams of fiber!

Quinoa is also a complete protein, meaning it contains all nine essential amino acids that our bodies can’t make on their own.

And, unlike other grains, quinoa also contains lysine, an essential amino acid typically found in sports supplements marketed toward those looking to add lean muscle. Lysine has also been said to strengthen the immune system and increase serotonin levels. 

Moreover, quinoa is high in fiber, which is great for your digestive health. Some scientists have even found that the fiber in quinoa is linked to a longer life.

2. It’s Rich in Antioxidants

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Antioxidants help reduce inflammation in the body and may also help prevent cell damage from free radicals, which can cause conditions such as cancer and cardiovascular disease.

Quinoa also contains quercetin and kaempferol, two flavonoids known to have anti-inflammatory, anti-viral, anti-cancer, and anti-depressant effects.

3. It Can Help Reduce the Risk of Colon Cancer

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Quinoa is packed with fiber—and research shows that a high-fiber diet is associated with a lower risk of colon cancer.

The main reason? Fiber moves waste through your colon faster, so any harmful substances don’t have a chance to take hold and cause cell damage that can lead to colon cancer.

4. It’s a Heart-Healthy Plant-Based Protein

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Since quinoa contains all nine essential amino acids, it’s an ideal protein choice for those looking for nonanimal sources. It is also a great source of nutrients such as iron, zinc, magnesium, folate, and vitamin B1. (All of the good stuff!)

Moreover, research suggests that eating a more plant-based diet may help reduce your risk of cardiovascular disease, regardless of age. (So it’s never too late to start!)

5. It’s Low in Sugar

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Quinoa is low in sugar and carbohydrates, which is helpful for anyone trying to prevent or manage diabetes. It also has a low glycemic index, which measures how rapidly certain foods raise blood sugar levels. 

Foods high on the glycemic index are known to cause hunger and can lead to obesity and chronic diseases like type 2 diabetes and heart disease.

6. It May Help Lower Your Diabetes Risk

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Along with its magnesium content, which can help reduce your risk of Type 2 diabetes, one study shows that eating quinoa, in particular, may help reduce the risk in older adults with prediabetes.

Ultimately, eating quinoa in addition to fruits, veggies, and whole grains can significantly help prevent diabetes.

7. It’s a Healthy Gluten-Free Option

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If you suffer from celiac disease or choose to follow a gluten-free diet, quinoa is a great option. 

What’s more? Studies have found that opting for quinoa over typical gluten-free ingredients, such as refined tapioca, potato, corn, and rice flour, can significantly boost the amount of nutrients and antioxidants you get.

Need some recipe ideas for this incredible superfood? Here are 21 healthy quinoa recipes to add to your diet.

Whether you smother it on apple slices or spread it on toast, peanut butter is the perfect go-to snack to satisfy hunger. But is all that hearty, creamy (or crunchy) goodness actually healthy?

It all depends on which type—and how much—you’re eating.

There are plenty of health benefits to eating peanut butter, but not all store-bought versions are created equal.

Here, we’ll look more into the benefits of peanut butter, some frequently asked questions, and the healthiest type of peanut butter to snag at the grocery store.

Benefits of Eating Peanut Butter

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Let’s start with the benefits! When consumed in moderation as part of a balanced diet, peanut butter can offer several health benefits.

Here are some of the best ones:

• It’s nutrient-rich. Peanut butter is a good source of essential nutrients, including protein, healthy fats, fiber, vitamins (such as vitamin E and B vitamins), and minerals (such as magnesium, potassium, and phosphorus).
• It’s a great source of protein. Most notably, peanut butter is a valuable source of plant-based protein. (A good choice for vegetarians and vegans.)
• It contains heart-healthy fats. Peanut butter contains monounsaturated and polyunsaturated fats, which are associated with improved heart health when consumed in moderation.
• It can help with weight management. The combination of protein and healthy fats in peanut butter can help you feel full and satisfied, potentially reducing your overall calorie intake.
• It’s rich in fiber. Peanut butter is a source of dietary fiber, which can support digestive health and promote a feeling of fullness.
• It’s a source of antioxidants. Peanuts contain antioxidants, such as resveratrol and vitamin E, which can help protect cells from oxidative damage.
• It can lower your risk of heart disease. Some studies suggest that regular consumption of nuts, including peanuts, may be associated with a reduced risk of heart disease.
• It can help control diabetes. The healthy fats and fiber in peanut butter can help stabilize blood sugar levels and improve insulin sensitivity.
• It aids in muscle building and repair. The protein content in peanut butter can support muscle growth and repair, making it a good choice for athletes and those engaged in physical activity.

Is Peanut Butter Bad for Cholesterol?

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Many people worry about the saturated fat found in peanut butter. Saturated fats may raise your levels of LDL cholesterol (or “bad” cholesterol), which can increase your risk of cardiovascular disease. The American Heart Association recommends getting just 5 to 6 percent of your calories from saturated fat per day, or around 13 grams.

The good news? There is only a small amount of saturated fat in one serving of peanut butter — about 3 grams—and it contains fiber, vitamins, and minerals (such as potassium).  The presence of saturated fat alone does not mean it’s unhealthy—it’s all about the total nutrients! 

Ultimately, when eaten in moderation, peanut butter is not considered a problem for cholesterol levels.

How Much Peanut Butter Is Too Much?

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The recommended serving size of peanut butter is two tablespoons, which should give you plenty to spread on a sandwich or use as a snack.

According to the U.S. Department of Agriculture, one serving (two tablespoons) of the standard, store-bought creamy peanut butter contains:

• 191 calories
• 7g of protein
• 16g of fat
• 7g carbohydrates
• 1.6g fiber
•  3g sugar

While you can eat peanut butter every day if you choose, it’s best to stick to (or around) the recommended serving size.

The key here is moderation. While peanut butter does offer some great health benefits, many of us are eating way too much of it! If you eat half a jar in one sitting (multiple days a week), you then have excess amounts of sugar, calories, salt, and saturated fat to worry about—especially if you’re choosing peanut butter that contains a bunch of additives.

Ultimately, sticking to around two tablespoons of peanut butter per day is the best way to enjoy its health benefits.

What is the Healthiest Peanut Butter to Buy?

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Here’s where the nutritional benefits come into play! It all comes down to which peanut butter you choose from the grocery store.

The problem with so many peanut butters is they contain some not-so-great added ingredients, such as sugar or high fructose corn syrup. While peanuts remain the core ingredient, all of the additives cancel out any nutritional benefits. When choosing a jar, try sticking to peanut butter that contains less than 5 grams of added sugar per serving and less than 100 milligrams of sodium per serving.

As for reduced-fat peanut butter? It may sound tempting, but unfortunately, low-fat options typically contain extra unhealthy ingredients to make up in flavor after removing some of the fat. You should also try to avoid emulsifiers and added oils, especially fully or partially hydrogenated oils.

The bottom line? The less ingredients, the better. Most dieticians will recommend sticking with peanut butter that contains only two ingredients: peanuts and a little bit of salt.

How Do You Store Peanut Butter?

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No need to refrigerate your store-bought peanut butter — the pantry is just fine!

Peanut butter can last in the pantry 6–24 months unopened, or 2–3 months after it’s opened. Natural peanut butter can last several months unopened, or up to a month once opened.

That said, if you’d rather store it in the fridge, that’s fine, too! If you’re not a fan of the normal oil separation that occurs with natural peanut butter, you can mix it up and store it in the fridge to keep it from separating.

The Final Verdict on Peanut Butter

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Peanut Butter offers some great nutritional benefits as long as you follow two rules: don’t overdo it and stick to natural peanut butter with minimal ingredients. (Peanuts and salt are all you need!)

Of course, the oil that makes its way to the top of natural peanut butter isn’t everyone’s favorite — but remember, it’s a natural separation. Simply mix it up (and store it in the fridge, if you want), and you’re good to go!

Try limiting your consumption to around two tablespoons per day (one serving size). Moderation is key to enjoying the health benefits of peanut butter!

If you’re living with diabetes, you know all too well the importance of monitoring your sugar intake. Excessive sugar can lead to spikes in blood glucose levels, which not only makes it difficult to manage your diabetes, but also increases the risk of long-term health issues.

Here, we’ll look at six simple yet powerful ways to cut back on sugar, helping you maintain stable blood sugar levels and improve your overall well-being. Whether you’re newly diagnosed or looking for better control, these tips will help you cut back on sugar in a sustainable, healthy way.

1. Drink Plenty of Water

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Have you ever had a sudden sweet craving or unexpected hunger? Maybe you just ate recently, which makes the sudden attack even stranger. It’s hard to quit sugar when the cravings can be so powerful.

Luckily, your secret weapon is free and always available: water.

When you’re dehydrated, the body often confuses this with hunger, which makes you more likely to overeat or reach for unhealthy foods.

Drinking enough water makes you feel full and flushes out excess sugar from the body, therefore keeping cravings at bay.

2. Add More Satisfying Foods to Your Diet

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Satiating macronutrients are the foods that help you feel full and satisfied after you’ve finished eating.

The top foods that help keep you full and curb your sugar cravings are:

• Boiled or baked potatoes
• Beans, peas, chickpeas, and lentils
• Eggs
• Nuts
• Lean meats, poultry, and fish
• High-fiber foods, such as oats, whole wheat bread, bananas, and carrots

If your meals are satisfying, you will be less likely to feel the need for a snack, and cravings will be less likely to take control over your willpower.  

3. Watch Out For Hidden Sugars

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While cake and ice cream are obvious sugar offenders, you may be missing plenty of other sugary culprits—and some of them may surprise you.

The top foods that include hidden sugars are:

• Whole-grain cereals
• Granola bars
• Pasta sauce 
• Low-fat salad dressings
• Store-bought smoothies
• Yogurt
• Salad dressings
• Milk alternatives such as almond milk and coconut milk
• Canned fruit 
• Bottled tea
• Ketchup
• BBQ sauce

It’s helpful to make a habit of checking ingredient labels. Even so-called “healthy” items can be packed with things like added sugar, artificial sweeteners, and corn syrup.

4. Be Mindful of What Sugar You’re Drinking

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It’s essential to cut out the most unnecessary (and easily missed) form of sugar: the liquid kind.

Whether it’s sweetened waters, fizzy sodas, sugary cocktails, or dessert-like coffee beverages, you’re only causing your blood sugar levels to spike, which in turn just triggers your brain to crave more sugar. (A vicious cycle.)

The best beverage alternatives to help you quit sugar include:

• Make your own bubbly water (with SodaStream, for example)
• Enjoy your own fruit-infused waters
• Skip coffeehouse drinks and flavor your own coffee
• Start sipping on a cup of tea
• Try to avoid sweet cocktails and stick with clear liquors, which tend to contain less sugar

5. Pick a Healthier Alternative When You’re Craving Sugar

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Often, when we deprive ourselves of fueling up or wait until mealtime, we get lethargic and distracted. When hunger strikes, the easiest options are often the worst—like cookies, candy, and granola bars.

Pinpoint these highly sugary snacks and switch them for healthier options that give you energy instead of causing you to crash.

When the sugar craving hits, try starting with fruit! Bananas, apples, and oranges are some of the best options for satisfying your craving.

More alternatives to satisfy a sugar craving include:

• Dark chocolate: Make sure to look for a bar that’s at least 70% cacao
• Snack bars that are made with whole foods
• Sugar-free mints or gum
• Sweet potatoes
• Smoothies made with whole fruits
• Yogurt that is free of added sugars
• Trail mix

6. Cut Back On Simple Carbs

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Whether it’s pasta, bread, or chips, simple carbs serve as sugar for the body.

Identify all the refined foods you incorporate into your diet and try to eliminate or replace them one by one so that it doesn’t feel overwhelming or depriving.

Some simple carb alternative ideas:

• If pasta is your pal, try cutting your serving in half or using zucchini noodles, spaghetti squash, or lentil noodles. It’s an easy swap that still feels satisfying but gives you way more nutrition.
• Swap sandwiches for lettuce wraps.
• Try vegetables—they are complex carbs, so they’ll keep you satisfied much longer than simple carbs.
• Leafy greens are also a must, as they’re slow-digesting foods that keep you fuller longer. 

Sugar Withdrawal Symptoms

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A sugar detox can be uncomfortable, even if it’s sensible and gradual. When you reduce your sugar intake, your body takes notice.

The symptoms of a sugar withdrawal are not dangerous, but they may be bothersome.

When cutting out sugar, you may experience the following withdrawal symptoms:

• Headache
• Fatigue
• Irritability
• Loss of focus
• Insomnia
• Extreme cravings
• Thirst

If you were consuming a lot of refined sugar before starting a detox, these symptoms might be more severe or noticeable. Luckily, your body will adapt to a low-sugar diet over time, and as your intake becomes less frequent, the withdrawal symptoms will become less intense.

Remember, a sugar detox for diabetes is more than just quitting cold turkey! It’s about incorporating healthy habits and making long-lasting changes to free you from those sugary cravings and keep your blood sugar under control.