A2 milk a better option than lactose free milk

Not all cow’s milk is created equally. Its nutritional composition often varies slightly, depending on the cow’s breed, feed or individual genetics.

For example, cow’s milk contains varying amounts of proteins known as A1 and A2 beta-caseins. For some people, A1 beta-caseins might have adverse health effects.

Recently, researchers examined the digestive effects of A1 beta-casein in people with self-reported lactose intolerance. Here is a detailed summary of their results. [...] Read the full article →

Eating Less Sugar Has Multiple Health Benefits

Excessive fructose consumption is believed to be one of the main causes of metabolic syndrome.

Fructose makes up 50% of table sugar, which is the most commonly consumed sweetener in the world.

A recent study, published in Pediatric Obesity, investigated whether replacing sugar with starch would improve markers of metabolic syndrome in children. [...] Read the full article →

Biggest Review Ever on Whole Grains and Blood Lipids

Whole grains have been considered to be healthy for a very long time.

Some of the health benefits of whole grains may be due to their effects on blood fats (cholesterol, triglycerides, etc).

However, the results of randomized controlled trials on the effect of whole grains on blood fats have been mixed (1).

[...] Read the full article →

Low-Fat vs Low-Carb Diet: Which is More Effective?

A low-calorie, low-fat diet is frequently recommended for weight loss.

However, strong evidence suggests that low-carb diets may be more effective (1, 2).

Recently, scientists set out to examine this issue further. They conducted a meta-analysis of randomized controlled trials that compared low-fat diets to low-carb diets.

Here, we provide a detailed summary of the main results.

[...] Read the full article →

Probiotics May Help Prevent Weight Gain

Probiotics are bacteria that have health benefits when consumed. They are found in probiotic supplements and some fermented foods.

Several studies indicate that probiotics can be useful in the battle against weight gain and obesity (1).

This study examined the effects of a broad-spectrum probiotic supplement on weight gain during a high-fat, high-calorie diet.

[...] Read the full article →

High-Protein Breakfasts Burn Calories and Reduce Hunger

Obesity is a serious health concern.

In both children and adults, it may increase the risk of several chronic diseases, such as type 2 diabetes and heart disease.

For successful weight loss, multiple strategies are usually required. One effective approach may be to eat more protein (1).

For this reason, researchers set out to see if high-protein breakfasts could help burn calories and reduce appetite in overweight and normal-weight children.

[...] Read the full article →

Butter vs Cream – Not All Dairy Fat is Equal

Not all dairy fat is equal.

Sometimes the fat is enclosed in a layer called the milk fat globule membrane (MFGM), composed of phospholipids and protein.

The presence of MFGM may be the reason that the various dairy products have different effects on health.

Cream contains twice as much MFGM as butter, so researchers set out to study the health effects of these two dairy products.

[...] Read the full article →

Do All Fruits and Vegetables Help You Lose Weight?

Eating a variety of fruits and vegetables has been associated with improved health and a reduced risk of chronic disease.

The current Dietary Guidelines for Americans even recommend them for weight loss.

However, not all fruits and vegetables are equal when it comes to weight loss or maintenance. They may have different metabolic effects, depending on their nutrient composition.

Body weight may be affected by glycemic load and amount of fiber, as well as polyphenols and sugar content (1, 2, 3, 4).

[...] Read the full article →

New Study Shows That Reducing Saturated Fat is (Almost) Useless

For decades, saturated fat has been believed to be harmful.

This is claimed to be because saturated fat raises blood levels of cholesterol inside LDL lipoproteins, which is a risk factor for cardiovascular disease (heart disease and strokes).

This is often referred to as the diet-heart hypothesis.

However, several major studies in recent years have challenged the diet-heart hypothesis and failed to find a relationship between saturated fat consumption and cardiovascular disease (1, 2).

[...] Read the full article →