Healthy Eating Archive

A recent study suggested a vegan diet is an effective treatment for rheumatoid arthritis, and its lead author also said that people should try changing their eating patterns before turning to medication. But there is no evidence that changes in diet can prevent joint damage that occurs in rheumatoid arthritis.

Healthier alternatives to standard white pasta include spiralized vegetable "zoodles" (made from zucchini or yellow squash) as well as pasta made from whole-wheat flour, buckwheat flour, edamame (soybeans), chickpeas, or red lentils.

A 2022 study suggests that eating meat (including poultry) fewer than five times a week may protect people from cancer. Consuming only fish and no meat or following a vegetarian or vegan diet may offer even greater protection.

Limiting meals to a certain window of time each day, an approach called time-restricted eating, didn't appear to help people lose any more weight compared with ordinary calorie restriction in a small randomized trial published in 2022.

A 2022 study found that egg consumption equal to about one per day and greater dietary cholesterol intake were linked to a slightly higher risk of dying from cardiovascular disease.

Around age 40, most people lose some height, and the decline accelerates with age. This "shrinkage" can be slowed by preventing osteoporosis and improving posture. Getting enough calcium and vitamin D can help increase bone density, and exercises for the back and abdominal muscles can help with posture.

Unsweetened cocoa powder has variable amounts of health-promoting flavanols, depending on how it is processed. Fruits and vegetables are better sources of these compounds, which may improve blood pressure and blood sugar.

Processed foods are those that have been changed from their original form. A minimal level of processing may mean the food has simply been chopped and frozen or that inedible parts have been removed. At the next level, processed foods have a few added ingredients. Foods with even more processing are called "ultra-processed" foods. Ultra-processing usually means that the original foods are not recognizable, and include additives such as preservatives, oil, sugar, salt, coloring, and flavoring. If there are more than a few ingredients listed on a food label, that food is probably ultra-processed, which is bad for health.

Compared with eating carbohydrates, eating protein—particularly protein from plants— was associated with lower odds of later developing cognitive declines, according to a Harvard study in the January 2022 issue of The American Journal of Clinical Nutrition.

Nutrient deficiencies are uncommon with a broad and varied diet. But aging, hormonal factors, or diet can leave women short of four key vitamins and minerals: vitamin D, iron, vitamin B₁₂, and calcium. Various tests can reveal nutrient deficiencies, including blood panels. Vitamin D and fish oil supplements may help prevent autoimmune diseases. Multivitamins are usually unnecessary, except in cases where age, pregnancy, digestive challenges, or certain medications interfere with the ability to get adequate nutrition.