Increasing your exercise intensity is fairly simple to do. You can still participate in your favorite activities — just at a more vigorous pace. SrdjanPav / Getty Images
By Sara Lindberg
Whether you've hit a workout plateau or you're just ready to turn things up a notch, adding more strenuous exercise — also known as high-intensity exercise — to your overall fitness routine is one way to increase your calorie burn, improve your heart health, and boost your metabolism.
However, to do it safely and effectively, there are some guidelines you should follow. Keep reading to learn more about the benefits of vigorous exercise and how to safely dial up the intensity of your workouts.
What Is Considered Strenuous Exercise?
<p>When it comes to exercise, the intensity of how hard you work out is just as important as the duration of your exercise session. In general, exercise intensity is divided into three categories:</p><ul><li>low</li><li>moderate</li><li>vigorous or strenuous</li></ul><p>For an activity to be vigorous, you need to work at 70 to 85 percent of your maximum heart rate, according to the<a href="https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates" target="_blank"> American Heart Association</a>. Examples of vigorous exercise include:</p><ul><li>running</li><li>cycling at 10 mph or faster</li><li>walking briskly uphill with a heavy backpack</li><li>jumping rope</li></ul><p>Low to moderate exercise is easier to sustain for longer periods since you work below 70 percent of your maximum heart rate and, sometimes, well below that level.</p><p>To reap health benefits, the <a href="https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html" target="_blank">Physical Activity Guidelines for Americans</a> recommends that people age 18 and older get one of the following:</p><ul><li><strong>150 minutes</strong> of moderate-intensity aerobic activity per week</li><li><strong>75 minutes</strong> of vigorous aerobic activity per week</li><li><strong>combination of both types</strong> of activity spread throughout the week</li></ul>Strenuous Exercise Vs. Moderate Exercise
<p>Increasing your exercise intensity is fairly simple to do. You can still participate in your favorite activities — just at a more vigorous pace.</p><p>One of the benefits of more strenuous exercise is that you can reap the same rewards as moderate-intensity exercise but in less time. So, if time is of the essence, doing a more strenuous 20-minute workout can be just as beneficial as doing a slower 40-minute workout session.</p><p>Here are some examples of <a href="https://www.cdc.gov/nccdphp/dnpa/physical/pdf/pa_intensity_table_2_1.pdf" target="_blank">strenuous vs. moderate exercise<span></span></a>.</p><table><tbody><tr><th>Moderate intensity</th><th>Strenuous intensity</th></tr><tr><td>bicycling at less than 10 mph</td><td>bicycling at more than 10 mph</td></tr><tr><td>walking briskly</td><td>running, or hiking uphill at a steady pace</td></tr><tr><td>jog-walk intervals</td><td>water jogging/running</td></tr><tr><td>shooting baskets in basketball</td><td>playing a basketball game</td></tr><tr><td>playing doubles tennis</td><td>playing singles tennis</td></tr><tr><td>raking leaves or mowing the lawn</td><td>shoveling more than 10 lbs. per minute, digging ditches</td></tr><tr><td>walking stairs</td><td>running stairs</td></tr></tbody></table>Benefits of Vigorous Exercise
<p>Besides being more efficient, turning up the heat on your fitness sessions can benefit your health in a variety of ways. Let's take a closer look at some of the evidence-based benefits of a higher intensity workout.</p><ul><li><strong>Higher calorie burn.</strong> According to the <a href="https://www.acefitness.org/education-and-resources/professional/expert-articles/5008/7-things-to-know-about-excess-post-exercise-oxygen-consumption-epoc/?utm_source=Rakuten&utm_medium=10&ranMID=42334&ranEAID=TnL5HPStwNw&ranSiteID=TnL5HPStwNw-hYlKnAcfzfixAUsvnO6Ubw" target="_blank">American Council on Exercise</a>, working out at a higher intensity requires more oxygen, which burns more calories. It also contributes to excess post-exercise oxygen consumption (EPOC) or the "afterburn effect" that allows you to continue burning calories even after you finish working out. This means your metabolism will stay elevated for longer after a vigorous exercise session.</li><li><strong>More weight loss.</strong> A <a href="https://www.healthline.com/health-news/interval-workouts-will-help-you-lose-weight-more-quickly" target="_blank">higher calorie burn</a> and an elevated metabolism will help you lose weight more quickly than doing low- or moderate-intensity exercise.</li><li><strong>Improved heart health.</strong> According to a <a href="https://www.ncbi.nlm.nih.gov/pubmed/16377300" target="_blank">2012 study</a>, high- and moderate-intensity exercise appears to offer low chance of cardiovascular events, even in those with heart disease. Cardiovascular benefits may include improvements in:<ul><li><a href="https://www.healthline.com/health/diastole-vs-systole" target="_blank">diastolic blood pressure</a></li><li><a href="https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar#TOC_TITLE_HDR_1" target="_blank">blood sugar control</a></li><li>aerobic capacity</li></ul></li><li><strong>Improved mood.</strong> High-intensity exercise may also boost your mood. According to a large <a href="https://www.jstage.jst.go.jp/article/jpts/27/4/27_jpts-2014-736/_article" target="_blank">2015 study</a> that analyzed the data of more than 12,000 participants, researchers found a significant link between strenuous exercise and fewer depressive symptoms.</li><li><strong>Lower risk of mortality.</strong> According to a 2015 <a href="https://www.ncbi.nlm.nih.gov/pubmed/25844882" target="_blank">study</a>, researchers found that vigorous activity may be key to avoiding an early death. The study, which followed 204,542 people for more than 6 years, reported a 9 to 13 percent decrease in mortality for those who increased the intensity of their exercise sessions.</li></ul>How to Measure Exercise Intensity
<p>So, how do you know for sure that you're exercising at a strenuous level? Let's look at three ways to measure the intensity of your physical activity.</p><h3>1. Your heart rate</h3><p>Monitoring your heart rate is one of the most reliable methods for measuring exercise intensity. Exercising at 70 to 85 percent of your maximum heart rate qualifies as vigorous exercise intensity.</p><blockquote><strong><strong>WHAT IS YOUR MAXIMUM HEART RATE?</strong></strong>Your maximum heart rate is the fastest your heart can safely beat. To find out what your maximum heart rate is you need to subtract your age from 220. For example, for a 40-year-old person: <ul><li>220 bpm (beats per minute) minus age</li><li>220 – 40 = 180 bpm</li></ul>To work out at a vigorous pace, you'll want to exercise within 70 to 85 percent of your maximum heart rate. For example: <ul><li>180 x 0.70 (70 percent) = 126</li><li>180 x 0.85 (85 percent) = 153</li></ul>For a 40-year-old person, a vigorous training range is 126 to 153 bpm.<br></blockquote><p>You can check your heart rate while you're working out by wearing a heart rate monitor or <a href="https://www.healthline.com/health/how-to-check-heart-rate" target="_blank">taking your pulse</a>.</p><h3>2. The talk test</h3><p>The <a href="https://www.ncbi.nlm.nih.gov/pubmed/21904237" target="_blank">talk test</a> is one of the easiest ways to measure exercise intensity.</p><ul> <li>If you find it difficult to carry on a conversation, you're probably working out at a vigorous or strenuous pace.</li><li>If you can talk fairly easily with some breathlessness, you're likely exercising at a moderate pace.</li><li>If you find it easy to sing out loud, your pace may be too slow. To get more benefits from your workout, you may want to consider picking up the pace.</li></ul><h3>3. Rate of perceived exertion (RPE)</h3><p>The <a href="https://www.healthline.com/health/RPE" target="_blank">rate of perceived exertion</a> (RPE) scale is a subjective measure of exercise intensity.</p><p>When using RPE, you'll pay attention to your heart rate, breathing, and muscle fatigue, and rate your exertion level based on a scale that ranges from 1 to 10. No exertion is rated as a 1 and maximum effort is rated as 10.</p><p>To be considered vigorous, an activity should meet or exceed a level of 6 to 7, which is considered hard on the RPE scale. This includes jogging, biking, or swimming. Running without stopping is ranked as 8 to 9 on the RPE scale.</p>
How to Add Vigorous Activity to Your Workout
<p>Adding strenuous activity to your weekly workout routine requires some careful planning. Fortunately, many of the activities that you do at a moderate level can easily be performed at a higher intensity.</p><p>One way of incorporating vigorous aerobic activity into your routine is to do a <a href="https://www.healthline.com/nutrition/benefits-of-hiit" target="_blank">high-intensity interval training (HIIT)</a> workout. This type of workout combines short bursts of intense activity — typically performed at 80 to 95 percent of your maximum heart rate — with recovery periods at 40 to 50 percent maximum heart rate.</p><p>To sustain this level of training, consider following a 2:1 work to rest ratio. For example, a <a href="https://www.healthline.com/health/treadmill-weight-loss#hiit" target="_blank">treadmill workout </a>or outdoor running session could include:</p><ul><li>running at 9 to 10 mph for 30 seconds</li><li>followed by walking at 3 to 4 mph for 60 seconds</li><li>alternating this work-to-rest ratio for 20 to 30 minutes</li></ul><p>Playing a fast-paced sport like soccer, basketball, or racquetball is another effective way to add strenuous activity to your fitness routine. Participating in <a href="https://www.healthline.com/health/benefits-of-a-spin-class" target="_blank">cycling classes</a> or swimming laps are other ways to build more strenuous exercise into your workouts.</p>Safety Tips
<p>Before you turn up the intensity on your workouts, it's important to keep the following safety tips in mind.</p><h3>Check with your doctor</h3><p>If you have a health condition or you haven't been active in a while, make sure you talk to your doctor before you start a high-intensity exercise routine. Your doctor can advise you on a safe level of exercise or how to become more active in the safest way possible.</p><h3>Build up the intensity slowly</h3><p>Going from low- or moderate-intensity workouts to vigorous exercise requires time and patience. While you may be ready to jump in with both feet, the safest way to add more vigorous exercise is to do it in bite-size increments. Pushing yourself too quickly can result in injuries and burnout.</p><p>For example:</p><ul><li><strong>Week 1:</strong> Swap out one moderate-paced cardio session for a HIIT workout.</li><li><strong>Week 2:</strong> Swap one moderate-paced session with a HIIT workout, and also add a circuit strength training session to your weekly routine.</li><li><strong>Week 3 and 4: </strong>Repeat weeks 1 and 2 before you start adding more high-intensity exercise to your weekly routine.</li></ul><p>It's also a good idea to space out your vigorous workouts throughout the week. Try not to do two strenuous sessions back-to-back.</p><h3>Don't forget the recovery time</h3><p>Your body requires more time to recover from a vigorous workout compared to a low- or moderate-intensity session.</p><p>To help your body recover, make sure to always include a cooldown and <a href="https://www.healthline.com/health/exercise-fitness/static-stretching" target="_blank">stretch routine</a> after strenuous physical activity.</p><h3>Stay hydrated</h3><p><a href="https://www.healthline.com/nutrition/7-health-benefits-of-water" target="_blank">Staying hydrated</a> is especially important when you're exercising hard. Not drinking enough fluids can affect the quality of your workout and make you feel tired, lethargic, or dizzy. It may even lead to <a href="https://www.healthline.com/health/dehydration-headache" target="_blank">headaches</a> and <a href="https://www.healthline.com/health/pain-relief/how-to-stop-leg-muscle-cramps" target="_blank">cramps</a>.</p>The Bottom Line
<p>Turning up the intensity of your workout sessions can be an effective way of boosting your overall health and fitness. It's also an easy way to save time when trying to fit a workout into your day.</p><p>To play it safe, always start slow and pay attention to how your body feels.</p><p>While vigorous exercise offers many health benefits, it's not appropriate for everyone. If you have a health condition or you haven't been active in a while, make sure to talk with your doctor before working out at a more strenuous level.</p>From Your Site Articles
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Unhealthy foods play a primary role in many people gaining weight and developing chronic health conditions, more now than ever before.
<p>Surprisingly, people consider some of these foods healthy.</p><p>Here are 15 "health foods" that are really junk foods in disguise.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/15-health-foods-that-are-really-junk-foods" target="_blank">Healthline</a></em><em>.</em></p>
1. Processed ‘Low-Fat’ and ‘Fat-Free’ Foods
<p>The "war" on <a href="https://www.healthline.com/nutrition/saturated-fat-good-or-bad/" target="_blank">saturated fat</a> could be considered one of the most misguided decisions in the history of nutrition.</p><p>It was based on weak evidence, which has now been completely <a href="https://www.healthline.com/nutrition/it-aint-the-fat-people/" target="_blank">debunked</a>.</p><p>When this discussion started, processed food manufacturers jumped on the bandwagon and started removing the fat from foods.</p><p>But there's a huge problem. Food doesn't taste well when the fat has been removed. That's why they added a lot of sugar to compensate.</p><p>Saturated fat is harmless, but added sugar is incredibly harmful when consumed in excess.</p><p>The words "low fat" or "fat free" on packaging usually means that it's a highly processed product that's loaded with sugar.</p>2. Most Commercial Salad Dressings
<p>Vegetables are incredibly healthy.</p><p>The problem is that they often don't taste very good on their own.</p><p>That's why many people use dressings to add flavor to their salads, turning these bland meals into delicious treats.</p><p>But many salad dressings are actually loaded with unhealthy ingredients like sugar, vegetable oils, and <a href="https://www.healthline.com/nutrition/why-trans-fats-are-bad/" target="_blank">trans fats</a>, along with various artificial chemicals.</p><p>Although vegetables are good for you, eating them with a dressing high in harmful ingredients negates any health benefit you get from the salad.</p><p>Check the ingredients list before you use a salad dressing or make your own using healthy ingredients.</p>3. Fruit Juices … Which Are Basically Just Liquid Sugar
<p>A lot of people believe <a href="https://www.healthline.com/nutrition/fruit-juice-is-just-as-bad-as-soda/" target="_blank">fruit juices</a> are healthy.</p><p>They must be because they come from fruit, right?</p><p>But most fruit juice you find in the grocery store isn't really fruit juice.</p><p>Sometimes they don't have any actual fruit in them, just chemicals that taste like fruit. What you're drinking is basically fruit-flavored sugar water.</p><p>That being said, even if you're drinking 100% quality fruit juice, it's still not the best choice.</p><p>Fruit juice is like fruit, except with all the good stuff (like the <a href="https://www.healthline.com/nutrition/why-is-fiber-good-for-you/" target="_blank">fiber</a>) taken out. The main thing left of the actual <a href="https://www.healthline.com/nutrition/is-fruit-good-or-bad-for-your-health/" target="_blank">fruit</a> is the sugar.</p><p>Fruit juice actually contains a similar amount of sugar as a sugar-sweetened beverage.</p>4. ‘Heart-Healthy’ Whole Wheat
<p>Most "whole wheat" products aren't really made from whole wheat.</p><p>The grains have been pulverized into very fine flour, which causes them to raise blood sugar just as fast as their refined counterparts.</p><p>In fact, whole wheat bread can have a similar glycemic index as white bread.</p><p>But even true whole wheat may be a bad idea because modern wheat is unhealthy compared to the wheat our grandparents ate.</p><p>Around 1960, scientists modified the genes in wheat to increase the yield. <a href="https://www.healthline.com/nutrition/modern-wheat-health-nightmare/" target="_blank">Modern wheat</a> is less nutritious and has some properties that make it much worse for people who have a gluten intolerance.</p><p>There are also studies showing that modern wheat may cause inflammation and increased cholesterol levels, at least when compared to the older varieties.</p><p>Wheat may have been a relatively healthy grain back in the day, but the stuff most people are eating today should be consumed with caution.</p>5. Cholesterol-Lowering Phytosterols
<p>Phytosterols are nutrients that are basically like plant versions of cholesterol.</p><p>Some studies have shown that they can lower blood cholesterol in humans.</p><p>For this reason, they're often added to processed foods that are then marketed as "cholesterol lowering" and claimed to help prevent heart disease.</p><p>However, studies have shown that despite lowering cholesterol levels, phytosterols have negative effects on the cardiovascular system and may even increase the risk of heart disease and death.</p><p>People with phytosterolaemia (a genetic condition that raises plant sterol level in blood) are more susceptible to the negative effects of phytosterols.</p>6. Margarine
<p><a href="https://www.healthline.com/nutrition/7-reasons-why-butter-is-good-for-you/" target="_blank">Butter</a> was labeled a bad food choice in the past because of its high saturated fat content.</p><p>Various health experts started promoting margarine instead.</p><p>Back in the day, margarine used to be high in trans fats. These days, it has fewer trans fats than before, but it's still loaded with refined vegetable oils.</p><p>Not surprisingly, the Framingham Heart Study <a href="https://www.healthline.com/nutrition/butter-vs-margarine/" target="_blank">showed</a> that people who replace butter with margarine are actually more likely to die from heart disease.</p><p>If you want to improve your health, try to eat real butter (preferably <a href="https://www.healthline.com/nutrition/grass-fed-butter-superfood-for-the-heart/" target="_blank">grass fed</a>), and avoid margarine with trans fat. Trans-fat-free margarine has become more available in recent years.</p><p>Always read nutrition facts carefully and limit products that contain trans fat.</p><p>Recommending trans fat-laden margarine instead of natural butter may be considered some of the worst nutrition advice in history.</p>7. Sports Drinks
<p>Sports drinks were designed with athletes in mind.</p><p>They contain electrolytes (salts) and sugar, which can be useful for athletes in many cases.</p><p>However, most people don't need additional salt or liquid sugar in their diet.</p><p>Although often considered "less bad" than sugary soft drinks, there's really no fundamental difference in the two, except the sugar content in sports drinks is sometimes <em>slightly</em> lower.</p><p>It's important to stay hydrated, especially when working out, but most people will be better off sticking to plain <a href="https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day/" target="_blank">water</a>.</p>8. Low-Carb Junk Foods
<p><a href="https://www.healthline.com/nutrition/low-carb-diet-meal-plan-and-menu/" target="_blank">Low carb diets</a> have been incredibly popular for many decades.</p><p>In the past 12 years, <a href="https://www.healthline.com/nutrition/23-studies-on-low-carb-and-low-fat-diets/" target="_blank">studies</a> have confirmed that these diets are an effective way to lose weight and improve health.<a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2008.00518.x/abstract" target="_blank"></a></p><p>However, food manufacturers have caught up on the trend and brought various low carb "friendly" processed foods to the market.</p><p>This includes highly processed foods like the <a href="https://www.healthline.com/nutrition/are-atkins-low-carb-bars-healthy/" target="_blank">Atkins bars</a>. If you take a look at the ingredients list, you see that there's no real food in them, just chemicals and highly refined ingredients.</p><p>These products can be consumed occasionally without compromising the metabolic adaptation that comes with low carb eating.</p><p>However, they don't really nourish your body. Even though they're technically low carb, they're still unhealthy.</p>9. Agave Nectar
<p>Given the known <a href="https://www.healthline.com/nutrition/10-disturbing-reasons-why-sugar-is-bad/" target="_blank">harmful effects</a> of sugar, people have been looking for alternatives.</p><p>One of the more popular "natural" sweeteners is agave nectar, which is also called agave syrup.</p><p>You'll find this sweetener in all sorts of "healthy foods," often with attractive claims on the packaging.</p><p>The problem with agave is that it's no better than regular sugar. In fact, it's much worse.</p><p>One of the main problems with sugar is that it has excessive amounts of <a href="https://www.healthline.com/nutrition/why-is-fructose-bad-for-you/" target="_blank">fructose</a>, which can cause severe metabolic problems when consumed in excess.</p><p>Sugar is about 50% fructose and 55% high fructose corn syrup, but agave contains even more — up to 70-90%.</p><p>Therefore, gram for gram, agave is even worse than regular sugar.</p><p>"Natural" doesn't always equal healthy. Whether agave should even be considered natural is debatable.</p>10. Vegan Junk Foods
<p>Vegan diets are very popular these days, often due to ethical and environmental reasons.</p><p>However, many people promote vegan diets for the purpose of improving health.</p><p>There are many processed vegan foods on the market, often sold as convenient replacements for non-vegan foods.</p><p>Vegan bacon is one example.</p><p>But it's important to keep in mind that these are usually highly processed, factory made products that are bad for almost anyone, including people who are vegan.</p>11. Brown Rice Syrup
<p><a href="https://www.healthline.com/nutrition/brown-rice-syrup-good-or-bad/" target="_blank"><br>Brown rice syrup</a>, also known as rice malt syrup, is a sweetener that's mistakenly assumed to be healthy.</p><p>It's made by exposing cooked rice to enzymes that break down the starch into simple sugars.</p><p>Brown rice syrup contains no refined fructose, just glucose.</p><p>The absence of refined fructose is good, but rice syrup has a glycemic index of 98, which means that the glucose in it will spike blood sugar extremely fast.<a href="http://www.glycemicindex.com/foodSearch.php?num=2648&ak=detail" target="_blank"></a></p><p>Rice syrup is also highly refined and contains almost no essential nutrients. In other words, it's considered "empty" calories.</p><p>Some concerns have been raised about arsenic contamination in this syrup, which is another reason to be extra careful with this sweetener.</p><p>There are other sweeteners out there, including low calorie sweeteners like:</p><ul><li><a href="https://www.healthline.com/nutrition/stevia/" target="_blank">stevia</a></li><li><a href="https://www.healthline.com/nutrition/erythritol/" target="_blank">erythritol</a></li><li><a href="https://www.healthline.com/nutrition/xylitol-101/" target="_blank">xylitol</a></li></ul><p>In general, try to use all sweeteners wisely and follow recommended serving sizes.</p>12. Processed Organic Foods
<p>Unfortunately, the word "organic" has become a typical marketing buzzword in many instances.</p><p>Food manufacturers have found all sorts of ways to make the same products, except with ingredients that happen to be organic.</p><p>This includes ingredients like organic raw cane sugar, which is basically 100% identical to regular sugar. It's still just glucose and fructose with little to no nutrients.</p><p>In many cases, the difference between an ingredient and its organic counterpart is next to none.</p><p>Processed foods that happen to be labeled organic aren't necessarily healthy. Always check the label to see what's inside.</p>13. Vegetable Oils
<p>We're often advised to eat seed and vegetable oils, which includes soybean oil, <a href="https://www.healthline.com/nutrition/canola-oil-good-or-bad/" target="_blank">canola oil</a>, <a href="https://www.healthline.com/nutrition/grape-seed-oil/" target="_blank">grapeseed oil</a>, and numerous others.</p><p>This recommendation is based on the fact that these oils have been shown to lower blood cholesterol levels, at least in the short term.<a href="https://pubmed.ncbi.nlm.nih.gov/23731447/" target="_blank"></a></p><p>However, it's important to keep in mind that blood cholesterol is a <em>risk factor</em>. It's not a disease in itself.</p><p>Even though vegetable oils can help improve a risk factor, there's no guarantee that they'll help prevent actual health outcomes like heart attacks or death, which is what really counts.</p><p>In fact, several controlled trials have shown that despite lowering cholesterol, these oils can increase the risk of developing heart disease and memory impairment.</p><p>It's important to eat healthy, natural fats like butter, <a href="https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil/" target="_blank">coconut oil</a> and <a href="https://www.healthline.com/nutrition/extra-virgin-olive-oil/" target="_blank">olive oil</a> in moderation.</p><p>Also, follow the recommended serving size, but limit processed <a href="https://www.healthline.com/nutrition/are-vegetable-and-seed-oils-bad/" target="_blank">vegetable oils</a> as if your health depended on it, which it does.</p>14. Gluten-Free Junk Foods
<p>According to a <a href="http://www.npd.com/wps/portal/npd/us/news/press-releases/percentage-of-us-adults-trying-to-cut-down-or-avoid-gluten-in-their-diets-reaches-new-high-in-2013-reports-npd/" target="_blank">2013 survey</a>, about a third of people in the United States are actively trying to limit or avoid gluten.</p><p>Many experts believe this is unnecessary, but the truth is, <a href="https://www.healthline.com/nutrition/6-shocking-reasons-why-gluten-is-bad/" target="_blank">gluten</a>, especially from modern wheat, can be problematic for a lot of people.</p><p>Not surprisingly, the food manufacturers have brought <em>all sorts</em> of gluten-free foods to the market.</p><p>The problem with these foods is that they usually have the same negative effects on your body as their gluten-containing counterparts, if not worse.</p><p>These are highly processed foods containing few nutrients and often made with refined starches that can lead to very rapid spikes in blood sugar.</p><p>Try to choose foods that are naturally gluten free, like plants and animals, not gluten-free processed foods.</p><p>Gluten-free junk food is still junk food.</p>15. Most Processed Breakfast Cereals
<p>The way some breakfast cereals are marketed can be deceiving.</p><p>Many of them, including those that are marketed toward children, have various health claims listed on the box.</p><p>This includes claims like "whole grain" or "low fat" that may be misleading.</p><p>This is especially true when you look at the ingredients list and see that these products mostly contain:</p><ul><li>refined grains</li><li>sugar</li><li>artificial chemicals</li></ul><p>It's important to always review product packaging to confirm what you're actually putting in your body and whether it's healthy for you.</p><p>Truly healthy foods are whole, single-ingredient foods. Their health benefits speak for them.</p><p>Real food doesn't even need an ingredients list, because real food is the ingredient.</p>From Your Site Articles
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5 Best Probiotic Supplements for Better Gut Health
The best probiotics for a healthy digestive system, immune system, and overall health. Plus, how to choose the right supplement for you.
09 November
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When it comes to gut health, there's a lot of information out there to...digest. It's hard to discuss the secrets to a healthy microbiome without mentioning probiotic supplements. But with so many options on the market, and words like "Bifidobacterium flying around," how do you know which probiotic is right for you?
We're breaking down the best probiotic supplements available and what to look for in a high-quality probiotic, including the different strains, number of CFUs, and the benefits that these dietary supplements may have on your overall health.
<h2>What are Probiotics? </h2><p>Probiotics are good-for-you living organisms and beneficial bacteria that thrive in your digestive system. Contrary to popular belief, not all bacteria are bad for us. In fact, probiotic strains contribute to digestive health, which in turn supports your immune system and overall health. </p><p>Our bodies need probiotics to maintain the right balance between good and bad bacteria within the gut. This balance keeps our digestive systems operating normally. In particular, probiotics stimulate the nerves responsible for moving food through the digestive system. This helps alleviate certain health issues, including irritable bowel syndrome (IBS), diarrhea, and even eczema and allergies. </p><p>Some probiotic strains help your gut absorb medications more effectively and turn elements of the food you eat into vitamins that your body needs to thrive. In this way, a well-fed and active gut microbiome is key to a healthy immune system and metabolism. </p><p>So how do the tiny organisms do all this work? Again, it's all about balance. If bad bacteria enter your body and threaten to make you sick, the probiotics you eat or consume in a supplement counteract these bad actors to keep you healthy. Likewise, beneficial gut bacteria fight inflammation, which is a factor in many leading chronic diseases in the US, including diabetes and heart disease. </p><p>So how can you support your microbiome with plenty of probiotics? First, you can eat foods that naturally contain probiotics. These natural sources include fermented foods, such as yogurt, sauerkraut, miso, kefir, kimchi, kombucha, and tempeh. </p><p>However, if you want to maximize the good bacteria in your gut and reap the health benefits of probiotics without drowning in miso soup, then a probiotic supplement might be right for you. The key is to find the best probiotic for your needs. </p><h2>Potential Benefits of Probiotic Supplements</h2><p>Why should you add a probiotic supplement to your daily routine? For starters, if you don't enjoy eating a lot of fermented foods, taking a daily supplement of live bacteria can ensure that you enjoy the health benefits of probiotics without majorly altering your diet.</p><p>By taking a daily probiotic product, you may reduce the risk of serious and uncomfortable digestive concerns. And some <a href="https://pubmed.ncbi.nlm.nih.gov/25879690/" rel="noopener noreferrer" target="_blank">studies</a>, including a 6-week study on 70 petrochemical workers, suggest a link between regular probiotic supplementation and a reduced risk of depression and anxiety.</p><p>Then, there are the weight-loss benefits of probiotics. Probiotics can help increase satiety by increasing fullness hormones, leading you to eat less and experience fewer cravings. Some types of bacteria, such as Lactobacillus gasseri, are linked to a reduction in belly fat and BMI in human <a href="https://pubmed.ncbi.nlm.nih.gov/23614897/" target="_blank">studies</a>.<br/></p><p>Now that you know a little more about the wellness advantages a probiotic supplement has to offer, take a look at these top five highly-recommended probiotic supplements.</p><h2>5 Best Probiotic Supplements</h2><p><em>Each product featured here has been independently selected. If you make a purchase using the links included, we may earn commission.</em></p><em><br/></em>
<h2>What to Look for In a Probiotic Supplement</h2><p>How can you know that you're selecting the best probiotic for you? There are a few important things to look for when choosing a supplement.</p><p>First, the best products are third-party lab tested. This means that an independent scientific lab has assessed the product for effectiveness and to ensure that it meets claims outlined on its packaging, including the number of CFUs and potency. </p><p>Secondly, opt for a supplement that contains multiple bacterial strains. Brands offer everything from one to dozens of probiotic strains, and studies suggest that multi-strain supplements offer more health benefits than single-strain. </p><p>Each organism in a probiotic supplement is called a colony-forming unit, or CFU. First of all, ensure that your product lists a specific CFU count, which can range from 1 to over 900 billion per dose. Supplement manufacturers are only required by the FDA to list the total weight of bacteria in their products. However, this weight can include living and dead bacteria. Since you can only reap benefits from live microorganisms, CFU count is the best measure of a supplement's potency. </p><p>In addition, bacteria die off over time. So after checking the CFU count, ensure that the product lists CFUs at expiration, not at the time of manufacture. </p><p>That being said, more CFUs does not always equal better results. Because everyone's microbiome is different, there's no rule for selecting the right number of CFUs for you. The best probiotic supplements will be somewhere around 50 billion, and remember that more is not always better, but is usually more expensive. </p><p>At the end of the day, there's a lot of information to dig through to choose the best probiotic supplement for your lifestyle. But with a better understanding of the jargon and what to look for on packaging, you can be a better-informed consumer and find the right product to help your microbiome thrive.</p><p><strong>Lizzy Briskin</strong> is the founder of Earthen Food Co. She is a chef, food writer, and recipe developer who helps people eat more mindfully for themselves and the environment, without overthinking it.<br/></p>
Physician's Choice
<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDc2MzYzNC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYxMzY0MjM1Mn0.udRkpv4j_UcAadWgGtMr6dVpkDjsjiosXERBCHFnyyY/img.jpg?width=980" id="10e6a" class="rm-shortcode" data-rm-shortcode-id="472e980ec92d56079b9e6e6d2878710d" data-rm-shortcode-name="rebelmouse-image" />Physician's Choice
<p>We like that the Physician's Choice product is shelf-stable and includes an organic probiotic blend in addition to 60 billion CFUs and 10 probiotic strains. The prebiotics contains gut-healthy fiber that works in tandem with the microbes to foster a healthy microbiome.<br></p><p>Shelf-stability is another important benefit as many of the best probiotics require refrigeration. This makes Physician's Choice great for frequent travelers or anyone who prefers to keep their supplements somewhere other than the kitchen. </p><p>In addition, Physician's Choice makes vegan capsules that are soy-free, gluten-free, peanut-free, and preservative-free. Their supplements are also third-party lab-tested and made in the USA. <span></span></p><p><span style="background-color: initial;"><strong>Unique features: </strong></span>Organic prebiotic blend, shelf-stable, third-party lab tested, vegan<br></p><p><strong>Strength:</strong> 60 billion CFU and 10 probiotic strains</p><p><span></span><strong>Price: </strong>$21.74 for 30 capsules</p>Garden of Life Dr. Formulated Once Daily Women’s Probiotics
<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDc2MzYzOS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYxNTU5OTUxOH0.gsTB8DkiwaVOjSbgG-xrmqtkHkCQyElJ8mpZRBxaAMI/img.jpg?width=980" id="5f5bb" class="rm-shortcode" data-rm-shortcode-id="208fbfb3a62c6dc2f3f2b7f4b4478acd" data-rm-shortcode-name="rebelmouse-image" />Amazon
<p>Like Physician's Choice, Garden of Life Dr. Formulated Probiotics for Women are also shelf-stable and contain an organic prebiotic fiber blend. We like that this product boasts a whopping 16 probiotic strains, including lactobacillus rhamnosus. </p><p>This product is specifically made for women to support immune and vaginal health, and provide relief from gastrointestinal issues like constipation, bloating, and IBS. Plus, their once-daily capsules are free of dairy, gluten, and soy. The blend was formulated by microbiome expert Dr. David Perlmutter, a neurologist and Fellow at the American College of Nutrition.</p><p><strong>Unique features:</strong> Organic prebiotic fiber blend; specially formulated for women's health, shelf-stable, gluten-, soy- and dairy-free</p><p><strong>Strength:</strong> 50 billion CFU and 16 probiotic strains</p><p><span></span><strong>Price:</strong> $27.94 for 30 capsules </p>Culturelle Daily Probiotic
<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDc2MzY0MS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYxMDY2NDUwNH0.1QUszovlu9gvMbJ2H77x2HX93r0d0DkEtPNX_xPtwnM/img.jpg?width=980" id="c5796" class="rm-shortcode" data-rm-shortcode-id="4004fa77d220d1ad78561f94c4aa12d9" data-rm-shortcode-name="rebelmouse-image" />Amazon
<p>Culturelle Daily Probiotics are great for the budget-conscious or new probiotic user. This more affordable option offers 10 billion CFUs of a single strain: Lactobacillus rhamnosus. L. rhamnousus is the most-studied probiotic strain and is clinically proven to aid digestion. This lower-dose probiotic supplement is great for kids and can help settle short-term digestive issues, especially related to travel.</p><p>If you're concerned about potential side effects like gas and bloating, this Culturelle product is an excellent place to start. </p><p><strong>Unique features:</strong> Free of gluten, milk, soy, wheat, and preservatives </p><p><strong>Strength:</strong> 10 billion CFUs and 1 probiotic strain (Lactobacillus rhamnosus) </p><p><strong>Price:</strong> $16.88 for 30 capsules</p>NewRhythm Probiotics
<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDc2MzY0My9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY1MjY5MzY3MX0.5rzBeirqKi3oUNn1a05VJdXaGGn6h7rMnfUw93Y24gA/img.jpg?width=980" id="cf9a9" class="rm-shortcode" data-rm-shortcode-id="a9c04a5cbf7e4c40f78ea891092536c2" data-rm-shortcode-name="rebelmouse-image" />Amazon
<p>The time-release feature in NewRhythm Probiotics ensures that the vegetarian capsules make it all the way to your digestive tract before releasing the live microorganisms. In addition, this shelf-stable product is made in the USA in a GMP-Certified facility and tested by third-party labs for quality and effectiveness.</p><p>While the price seems like an absolute steal compared to the other probiotics in our list, it's important to note that one dose is two capsules. Nevertheless, NewRhythm probiotics are a fantastic affordable option that still packs a serious punch with 50 billion CFUs and 20 probiotic strains.</p><p><strong>Unique features: </strong>Shelf-stable; non-GMO; third-party lab-tested and made in the USA; free of gluten, sugar, soy, preservatives, and peanuts; 100% money-back satisfaction guarantee within 30 days</p><p><span></span><strong>Strength: </strong>50 billion CFUs and 20 probiotic strains </p><p><span></span><strong>Price:</strong> $14.44 for 60 capsules</p>Nutrition Essentials Probiotic for Women and Men
<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDc2MzY0NC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzMTY5MjU4NH0.xX6M8P5bRtQRFHczRijOlBSTjcmGyhL35UVDEN4-a6E/img.jpg?width=980" id="93aa1" class="rm-shortcode" data-rm-shortcode-id="d39275efc00083820a210ef3a647dda9" data-rm-shortcode-name="rebelmouse-image" />Amazon
<p>The Nutrition Essentials probiotic offers the most CFUs per dose, at a staggering 900 billion. But what really sets this brand apart is the company's commitment to satisfaction. They offer a full money-back guarantee if you don't see results. Nutrition Essentials also guarantees that their tablets contain potent probiotic strains until expiration. While it can be hard to know what to believe in probiotic product labels, guarantees like this help give some peace of mind.</p><p><strong>Unique features: </strong>Made in the USA; gluten-, dairy-, and preservative-free; strains are guaranteed potent until the expiration date</p><p><span></span><strong>Strength:</strong> 900 billion CFUs and 1 strain (lactobacillus acidophilus)</p><p><span></span><strong>Price:</strong> $17.99 for 60 tablets</p>From Your Site Articles
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<p>Even with evidence to support them, mainstream and alternative practitioners often disagree on best practices.</p><p>However, some people hold beliefs about nutrition that have no scientific support.</p><p>This article looks at some of the myths that people sometimes share in the field of alternative nutrition.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/10-biggest-myths-in-alternative-nutrition" target="_blank">Healthline</a></em><em>.</em></p>
1. Sugar: Eight Times More Addictive Than Cocaine?
<p>Sugar occurs naturally in many foods, especially fruits and vegetables. However, it's also a popular additive.</p><p>There's plenty of evidence that adding too much sugar to food is harmful. Scientists have linked it with obesity, insulin resistance, increases in belly fat and liver fat, and diseases such as type 2 diabetes and heart disease.</p><p>However, avoiding added sugar can be difficult. One reason is that manufacturers add it to many premade foods, including savory sauces and fast foods.</p><p>In addition, some people experience <a href="https://www.healthline.com/nutrition/3-step-plan-to-stop-sugar-cravings" target="_blank">cravings</a> for foods that are high in sugar.</p><p>This has led some experts to believe that sugar and the foods that contain it have <a href="https://www.healthline.com/nutrition/how-to-overcome-food-addiction" target="_blank">addictive properties</a>.</p><p>There's <a href="https://www.healthline.com/nutrition/10-similarities-between-junk-foods-and-drugs" target="_blank">evidence</a> to support this in both animals and humans. Sugar can activate the same areas in the brain as recreational drugs, and it can cause similar behavioral symptoms.</p><p>Some go as far as to claim that sugar is 8 times more addictive than cocaine.</p><p>This claim stems from a study that found that rats preferred water sweetened with sugar or saccharin over intravenous cocaine.</p><p>It was a striking result but didn't prove that sugar has an eightfold addictive lure for humans, compared to cocaine.</p><p>Sugar <a href="https://www.healthline.com/nutrition/10-disturbing-reasons-why-sugar-is-bad" target="_blank">can trigger health problems</a>, and it may be addictive. However, it's unlikely to be more addictive than cocaine.</p><p><strong>Summary</strong></p><p><strong></strong>Sugar can be an unhealthy addition to food, and it may be addictive. However, it's unlikely to be 8 times as addictive as cocaine.</p>2. Calories Don't Matter at All
<p>Some people think that <a href="https://www.healthline.com/nutrition/how-many-calories-per-day" target="_blank">calories</a> are all that matter for weight loss.</p><p>Others say that you can lose weight no matter how many calories you eat, as long as you choose the right foods. They consider calories irrelevant.</p><p>The truth is somewhere in between.</p><p>Eating certain foods can help support weight loss, for example, by:</p><ul><li>boosting metabolism, which increases the number of calories you use</li><li>reducing appetite, which decreases the number of calories you consume</li></ul><p>Many people can lose weight without counting calories.</p><p>However, it's a fact that if you lose weight, more calories are leaving your body than entering it.</p><p>While some foods may help you <a href="https://www.healthline.com/nutrition/20-most-weight-loss-friendly-foods" target="_blank">lose weight</a> more than others, calories will always affect weight loss and <a href="https://www.healthline.com/nutrition/12-graphs-that-show-why-people-get-fat" target="_blank">weight gain</a>.</p><p>This doesn't mean that you need to <strong>count </strong>calories to lose weight.</p><p>Changing your diet so that weight loss happens on "<a href="https://www.healthline.com/nutrition/7-ways-to-lose-weight-without-counting-calories" target="_blank">autopilot</a>" can be just as effective, if not better.</p><p><strong>Summary</strong></p><p><strong></strong>Some people believe that calories make no difference to weight loss or gain. Calorie counting isn't always necessary, but calories still count.</p>3. Cooking With Olive Oil is a Bad Idea
<p>Extra virgin olive oil is one of the healthiest fats <a href="https://www.healthline.com/nutrition/extra-virgin-olive-oil" target="_blank">available</a>.</p><p>It contains heart-healthy monounsaturated fats and powerful antioxidants.<a href="http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=608432" target="_blank"></a></p><p>However, many people believe it's unhealthy to use it for cooking.</p><p>Fats and antioxidants are sensitive to heat. When you apply heat, harmful compounds may form.</p><p>However, this mainly applies to oils that are high in polyunsaturated fatty acids, such as soybean and corn oils.<a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1745-4506.2001.tb00028.x/abstract" target="_blank"></a></p><p>The polyunsaturated fat content of olive oil is only 10–11%. This is low, compared with most other plant oils.</p><p>Indeed, studies have shown that <a href="https://www.healthline.com/nutrition/is-olive-oil-good-for-cooking" target="_blank">olive oil maintains</a> some of its healthful properties, even at high heat.</p><p>Although there may be a loss of <a href="https://www.healthline.com/nutrition/antioxidants-explained" target="_blank">antioxidants</a>, vitamin E, and flavor, olive oil retains most of its nutritional properties when heated.</p><p>Olive oil is a healthy choice of oil, whether raw or in cooking.</p><p><strong>Summary</strong></p><p><strong></strong>Olive oil can be a suitable choice for cooking. Studies show that it can withstand cooking temperatures, even for long periods of time.</p>4. Microwaves Damage Your Food and Emit Harmful Radiation
<p>Heating food in a <a href="https://www.healthline.com/nutrition/microwave-ovens-and-health" target="_blank">microwave oven</a> is fast and highly convenient, but some people believe this comes at a cost.</p><p>They claim that microwaves produce harmful radiation and can damage the nutrients in food. However, there doesn't appear to be any published evidence to support this.</p><p>Microwave ovens use radiation, but their <a href="http://www.fda.gov/radiation-emittingproducts/resourcesforyouradiationemittingproducts/ucm252762.htm" target="_blank">design</a> prevents this from escaping.</p><p>In fact, research suggests that microwave cooking may be better for preserving nutrients than other cooking methods, such as boiling or frying.</p><p>There's <strong>no scientific evidence</strong> that microwave cooking is harmful.</p><p><strong>Summary</strong></p><p><strong></strong>No published studies show that microwave ovens are harmful. On the contrary, some research suggests they may help preserve nutrients that other cooking methods destroy.</p>5. Blood Cholesterol Doesn't Matter
<p>Nutritionists often <a href="https://www.healthline.com/nutrition/top-9-biggest-lies-about-dietary-fat-and-cholesterol" target="_blank">disagree</a> on the effect of saturated fats and dietary cholesterol.</p><p>Mainstream organizations, such as the American Heart Association (AHA) recommend limiting the intake of saturated fats to 5–6% of calories, while the 2015–2020 Dietary Guidelines for Americans recommend a maximum of 10% for the general population.</p><p>Meanwhile, some evidence suggests that consuming foods that are high in cholesterol and saturated fats may not increase the risk of heart disease.</p><p>The Dietary Guidelines no longer contain advice on limiting cholesterol intake to 300 mg a day in 2015. However, they still recommend eating as little dietary cholesterol as possible while following a healthy diet.</p><p>However, some people have misunderstood this and believe that <em>blood</em> cholesterol levels are also unimportant.</p><p>Having high levels of cholesterol in your blood can increase your cardiovascular disease and other health conditions. You shouldn't disregard them.</p><p>Following a healthful lifestyle — including a diet that's rich in fresh fruits and vegetables and low in processed foods, fat, and sugar — can help you maintain suitable cholesterol levels.</p><p><strong>Summary</strong></p><p><strong></strong>Cholesterol and saturated fat in foods may be harmless, but cholesterol levels in the bloodstream can affect your heart disease risk.</p>6. Store-Bought Coffee Contains High Levels of Mycotoxins
<p>Mycotoxins are toxins that come from molds.</p><p>They're present in many popular foods.</p><p>There's a myth that most coffee <a href="https://www.healthline.com/nutrition/the-mycotoxins-in-coffee-myth" target="_blank">contains</a> harmful levels of mycotoxins.</p><p>However, this is unlikely to be true. There are strict regulations controlling mycotoxin levels in foods. If a crop exceeds the safety limit, the producer must discard it.</p><p>Both molds and mycotoxins are common environmental compounds. In some places, almost every person has detectable levels of mycotoxins in their blood.<a href="https://www.ncbi.nlm.nih.gov/pubmed/16515661" target="_blank"></a></p><p>Studies show that if you drink 4 cups of <a href="https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee" target="_blank">coffee</a> a day, you would consume only 2% of the mycotoxin intake that's deemed safe. These levels are well within the safety margin.<a href="http://www.tandfonline.com/doi/abs/10.1080/02652039709374518" target="_blank"></a></p><p>There's no need to fear coffee due to mycotoxins.</p><p><strong>Summary</strong></p><p><strong></strong>Mycotoxins are everywhere, but the levels in coffee are well within safety limits.</p>7. Alkaline Foods Are Healthy, Acidic Foods Cause Disease
<p>Some people follow an <a href="https://www.healthline.com/nutrition/the-alkaline-diet-myth" target="_blank">alkaline diet</a>.</p><p>They argue:</p><ul><li>Foods have either an acidic or an alkaline effect on the body.</li><li>Acidic foods lower the pH value of the blood, making it more acidic.</li><li>Cancer cells only grow in an acidic environment.</li></ul><p>However, research doesn't support this view. The truth is, the body regulates the blood's pH value, regardless of diet. It only changes significantly if a person has severe poisoning or a health condition such as chronic kidney disease.</p><p>A person's blood is slightly alkaline by default, and cancer can also grow in an alkaline environment.</p><p>People who support the diet recommend avoiding <a href="https://www.healthline.com/nutrition/is-red-meat-bad-for-you-or-good" target="_blank">meat</a>, dairy, and grains, which they call acidic foods. "Alkaline" foods are mostly plant-based foods, such as vegetables and <a href="https://www.healthline.com/nutrition/50-super-healthy-foods" target="_blank">fruit</a>.</p><p>The alkaline diet may be healthy, but that's because it's based on <a href="https://www.healthline.com/nutrition/50-super-healthy-foods" target="_blank">healthy, whole foods</a>. Whether these foods are "alkaline" or "acidic" is unlikely to have an effect.</p><p><strong>Summary</strong></p><p><strong></strong>Foods cannot change the pH value (acidity) of the blood in healthy people. There's no convincing evidence to support the alkaline diet.</p>8. Eating Dairy is Bad for Your Bones
<p>Another myth states that dairy <a href="https://www.healthline.com/nutrition/is-dairy-good-for-your-bones" target="_blank">causes osteoporosis</a>. This is an extension of the alkaline diet myth.</p><p>Supporters claim that dairy protein makes the blood acidic and the body takes calcium out of your bones to neutralize the acidity.</p><p>In reality, there are several properties in dairy foods that support bone health.</p><p>They're a good source of calcium and phosphorus, the main building blocks of bones. They also contain <a href="https://www.healthline.com/nutrition/vitamin-k2" target="_blank">vitamin K-2</a>, which may contribute to bone formation.</p><p>They're also a good source of protein, which is useful for bone health, according to research.</p><p>Studies indicate that dairy products can improve bone health in all age groups by increasing bone density and lowering the risk of fractures.</p><p>Many of these studies are controlled trials in humans.</p><p>While dairy isn't essential for bone health, it can be highly beneficial.</p><p><strong>Summary</strong></p><p><strong></strong>Some people claim that dairy products can harm bone health, but most studies show the opposite.</p>9. Carbs Are Inherently Harmful
<p>Low-carb diets have numerous <a href="https://www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets" target="_blank">benefits</a>.</p><p><a href="https://www.healthline.com/nutrition/23-studies-on-low-carb-and-low-fat-diets" target="_blank">Studies</a> show they can help people lose weight and improve various health markers, especially for metabolic syndrome and type 2 diabetes.</p><p>If lowering carbs can help treat certain health problems, some people believe <a href="https://www.healthline.com/nutrition/how-many-carbs-per-day-to-lose-weight" target="_blank">carbs</a> must have <em>caused</em> the problem in the first place.</p><p>As a result, many low-carbers have come to demonize all high carb foods, including those that offer a range of benefits, such as potatoes, apples, and carrots.</p><p>It's true that refined carbs, including added sugars and refined grains, can contribute to weight gain and metabolic disease.</p><p>However, this is not true for whole carbohydrate sources.</p><p>When metabolic problems already exist — such as with obesity and type 2 diabetes — a low carb diet can help.</p><p>However, that doesn't mean that carbs <strong>caused</strong> these health problems.</p><p>Many people remain in excellent health while eating plenty of unprocessed high carbohydrate foods, such as whole grains.</p><p>A low carb diet is a healthy option for some people, but it's not necessary or suitable for everyone.</p><p><strong>Summary</strong></p><p><strong></strong>Low carb diets can help some people, but this doesn't mean that carbs are unhealthy, especially those that are whole and unprocessed.</p>10. Agave Nectar is a Healthy Sweetener
<p>The health food market has expanded rapidly in recent years, but not all of its products are healthy.</p><p>One example is the sweetener <a href="https://www.healthline.com/nutrition/agave-nectar-is-even-worse-than-sugar" target="_blank">agave nectar</a>.</p><p>Added sugars can cause health problems, and one reason is their high fructose content.</p><p>The liver can only metabolize certain amounts of <a href="https://www.healthline.com/nutrition/why-is-fructose-bad-for-you" target="_blank">fructose</a>. If there's too much fructose, the liver starts turning it into fat.</p><p>Experts believe this may be a key driver of many common diseases.<a href="https://www.ncbi.nlm.nih.gov/pubmed/24698343" target="_blank"><span></span></a></p><p>Agave nectar has a higher fructose content than both regular sugar and <a href="https://www.healthline.com/nutrition/high-fructose-corn-syrup-vs-sugar" target="_blank">high fructose corn syrup</a>.</p><p>Sugar contains 50% glucose and 50% fructose, but agave nectar is 85% fructose.<a href="http://pubs.acs.org/doi/abs/10.1021/jf3027342" target="_blank"></a></p><p>This may make agave nectar one of the least healthy sweeteners on the market.</p><p><strong>Summary</strong></p><p><strong></strong>Agave nectar is high in fructose, which can be difficult for the liver to metabolize. It is better to avoid sweeteners and added sugar where possible.</p>From Your Site Articles
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Green tea is touted to be one of the healthiest beverages on the planet. Solstizia / iStock / Getty Images Plus
By Kris Gunnars
Green tea is touted to be one of the healthiest beverages on the planet.
<p>It's loaded with antioxidants that have many health benefits, which may include:</p><ul><li>improved brain function</li><li>fat loss</li><li>protecting against <a href="http://www.ecowatch.com/tag/cancer">cancer</a></li><li>lowering the risk for <a href="https://www.healthline.com/health/heart-disease" target="_blank">heart disease</a></li></ul><p>There may be even more potential health benefits.</p><p>This article looks at the evidence behind 10 possible health benefits of green tea.</p>
<h3>1. Green Tea Contains Healthy Bioactive Compounds</h3><p>Green tea is more than just a hydrating beverage.</p><p>The green tea plant contains a range of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/" target="_blank">healthy compounds</a> that make it into the final drink.</p><p>Tea is rich in <a href="https://www.healthline.com/nutrition/polyphenols" target="_blank">polyphenols</a>, which are natural compounds that have health benefits, such as reducing inflammation and helping to fight cancer.</p><p>Green tea contains a catechin called <a href="https://www.healthline.com/nutrition/egcg-epigallocatechin-gallate" target="_blank">EGCG (epigallocatechin-3-gallate)</a>. Catechins are natural antioxidants that help prevent cell damage and provide other benefits.</p><p>These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals play a role in aging and many types of diseases.</p><p>EGCG is one of the most powerful compounds in green tea. Research has tested its ability to help treat various diseases. It appears to be one of the main compounds that gives green tea its <a href="https://www.ncbi.nlm.nih.gov/pubmed/28864169" target="_blank">medicinal properties</a>.</p><p>Green tea also has small amounts of minerals that can benefit your health.</p><p>Try to choose a higher quality brand of green tea, because some of the lower quality brands can contain <a href="https://www.ncbi.nlm.nih.gov/pubmed/15237954" target="_blank">excessive amounts of fluoride</a>.</p><p>That being said, even if you choose a lower quality brand, the benefits still outweigh any risk.</p><h4>Summary</h4><p>Green tea is loaded with polyphenol antioxidants, including a catechin called EGCG. These antioxidants can have various beneficial effects on health.<br></p>
<h3>2. Green Tea Can Improve Brain Function</h3><p>Green tea does more than just keep you alert, it might also help boost brain function.</p><p>The key active ingredient is caffeine, which is a known <a href="https://www.healthline.com/nutrition/stimulants-in-tea" target="_blank">stimulant</a>.</p><p>It doesn't contain as much as <a href="https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee" target="_blank">coffee</a>, but enough to produce a response without causing the "jittery" effects associated with taking in too much caffeine.</p><p>Caffeine affects the brain by blocking an inhibitory neurotransmitter called adenosine. This way, it actually increases the firing of neurons and the <a href="https://www.ncbi.nlm.nih.gov/pubmed/1356551" target="_blank">concentration of neurotransmitters</a> like dopamine and norepinephrine.</p><p><a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-3010.2007.00665.x" target="_blank">Research</a> has consistently shown that caffeine can improve various aspects of brain function, including mood, vigilance, reaction time, and memory.</p><p>However, caffeine isn't the only brain-boosting compound in green tea. It also contains amino acid <a href="https://www.healthline.com/health/l-theanine" target="_blank">L-theanine</a>, which is able to <a href="http://apjcn.nhri.org.tw/server/APJCN/17%20Suppl%201/167.pdf" target="_blank">cross the blood-brain barrier</a>.</p><p>L-theanine increases the activity of the inhibitory neurotransmitter <a href="https://www.healthline.com/health/gamma-aminobutyric-acid" target="_blank">GABA</a>, which has <a href="https://www.healthline.com/nutrition/6-foods-that-reduce-anxiety" target="_blank">anti-anxiety effects</a>. It also increases <a href="https://www.healthline.com/health/dopamine-effects" target="_blank">dopamine</a> and the production of alpha waves in the brain.</p><p>Studies show that caffeine and L-theanine can have synergistic effects. This means that the combination of the two can have particularly powerful effects in improving brain function.</p><p>Because of the L-theanine and the small dose of caffeine, green tea might give you a much milder and different kind of "buzz" than coffee.</p><p>Many people report having more stable energy and being much more productive when they drink green tea compared to coffee.</p><h4>Summary</h4><p>Green tea contains less caffeine than coffee, but enough to produce an effect. It also contains the amino acid L-theanine, which can work synergistically with caffeine to improve brain function.<br></p>
<h3>3. Green Tea Increases Fat Burning</h3><p>If you look at the ingredients list for any <a href="https://www.healthline.com/nutrition/12-weight-loss-pills-reviewed" target="_blank">fat burning supplement</a>, chances are, green tea will be on there.</p><p>This is because, according to <a href="https://journals.physiology.org/doi/full/10.1152/ajpregu.00832.2005?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub%3Dpubmed&" target="_blank">research</a>, green tea can increase fat burning and <a href="https://www.healthline.com/nutrition/10-ways-to-boost-metabolism" target="_blank">boost metabolic rate</a>.<a href="https://journals.physiology.org/doi/full/10.1152/ajpregu.00832.2005?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dpubmed" target="_blank"></a></p><p>In one study involving 10 healthy men, taking green tea extract increased energy expenditure by 4%. In another involving 12 healthy men, green tea extract increased fat oxidation by 17% compared to those taking a placebo.</p><p>However, some studies on green tea don't show any increase in metabolism, so the effects may depend on the individual and how the study was set up.</p><p>Caffeine may also improve physical performance by mobilizing fatty acids from fat tissue and making them available for use as energy.</p><p>Two separate review studies reported that caffeine may increase physical performance by approximately 11–12%.</p><h4>Summary </h4><p>Green tea may boost metabolic rate and increase fat burning in the short term, although not all studies agree.<br></p>
<h3>4. Green Tea Antioxidants May Lower the Risk of Some Cancers</h3><p>Cancer is caused by uncontrolled growth of cells. It's one of the world's leading causes of death.</p><p>Research has shown that oxidative damage can lead to chronic inflammation, which can lead to chronic diseases, including cancers. Antioxidants can help protect against oxidative damage.</p><p>Green tea is an excellent source of powerful antioxidants.</p><p>Research has linked green tea compounds with a reduced risk of cancer, including the following studies:</p><ul><li><strong>Breast cancer:</strong> A comprehensive review of observational studies found that women who drank the most green tea had an approximately 20–30% lower risk of developing breast cancer, one of the most common cancers in females.</li><li><strong>Prostate cancer:</strong> One study found that men drinking green tea had a lower risk of advanced prostate cancer.</li><li><strong>Colorectal cancer:</strong> An analysis of 29 studies showed that those drinking green tea were around 42% less likely to develop colorectal cancer.</li></ul><p>Many observational studies have shown that green tea drinkers are less likely to develop several types of cancer, but more high-quality research is needed to confirm these effects.</p><p>To get the most health benefits, avoid adding milk to your tea. Some studies suggest it can reduce the antioxidant value in some teas.</p><h4>Summary </h4><p>Green tea has powerful antioxidants that may protect against cancer. Multiple studies show that green tea drinkers have a lower risk for various types of cancer.<br></p>
<h3>5. Green Tea May Protect the Brain From Aging</h3><p>Not only can green tea improve brain function in the short term, it may also protect your brain as you age.</p><p><a href="https://www.healthline.com/health/alzheimers-disease" target="_blank">Alzheimer's disease</a> is a common neurodegenerative disease and the most common cause of dementia in older adults.</p><p><a href="https://www.healthline.com/health/parkinsons" target="_blank">Parkinson's disease</a> is another common neurodegenerative disease and involves the death of dopamine-producing neurons in the brain.</p><p>Several studies show that the catechin compounds in green tea can have various protective effects on neurons in test tubes and animal models, possibly lowering the risk for dementia.</p><h4>Summary</h4><p>Bioactive compounds in green tea can have various protective effects on the brain. They may reduce the risk of dementia, a common neurodegenerative disorder in older adults.<br></p>
<h3>6. Green Tea Can Reduce Bad Breath</h3><p>The catechins in green tea also have benefits for oral health.</p><p>Test tube studies suggest that catechins can suppress the growth of bacteria, potentially lowering the risk for infections.</p><p><em>Streptococcus mutans</em> is a common bacterium in the mouth. It causes plaque formation and is a leading contributor to cavities and tooth decay.</p><p>Studies indicate that the catechins in green tea can inhibit the growth of oral bacteria in the lab, but no evidence shows that drinking green tea has similar effects.</p><p>However, there's some evidence that green tea can reduce bad breath.</p><h4>Summary</h4><p>The catechins in green tea may inhibit the growth of bacteria in the mouth, reducing the risk for bad breath.<br></p>
<h3>7. Green Tea May Help Prevent Type 2 Diabetes</h3><p>The rates of type 2 diabetes are increasing in recent decades. The condition now affects about 1 in 10 Americans.</p><p>Type 2 diabetes involves having elevated blood sugar levels, which may be caused by <a href="https://www.healthline.com/nutrition/insulin-and-insulin-resistance" target="_blank">insulin resistance</a> or an inability to produce insulin.</p><p>Studies show that green tea can improve insulin sensitivity and <a href="https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar" target="_blank">reduce blood sugar levels</a>.</p><p>One study in Japanese individuals found that those who drank the most green tea had an approximately 42% lower risk of developing type 2 diabetes.</p><p>According to a review of 7 studies with a total of 286,701 individuals, tea drinkers had an 18% lower risk of developing diabetes.</p><h4>Summary</h4><p>Controlled trials show that green tea can cause mild reductions in blood sugar levels. It may also lower the risk of developing type 2 diabetes.<br></p>
<h3>8. Green Tea May Help Prevent Cardiovascular Disease</h3><p>Cardiovascular diseases, including heart disease and stroke, are the leading causes of death worldwide.</p><p>Studies show that green tea can improve some of the main risk factors for these diseases, which includes improving total cholesterol and <a href="https://www.healthline.com/health/hdl-vs-ldl-cholesterol" target="_blank">LDL (bad) cholesterol</a> levels.</p><p>Green tea also increases the antioxidant capacity of the blood, which protects the LDL particles from oxidation, which is one part of the pathway toward heart disease.</p><p>Given the beneficial effects on risk factors, it may not be surprising that people who drink green tea have up to a 31% lower risk of dying from a cardiovascular disease.</p><h4>Summary</h4><p><strong><strong></strong></strong>Green tea may lower total and LDL cholesterol, as well as protect the LDL particles from oxidation. Studies show that people who drink green tea have a lower risk of cardiovascular disease.<br></p>
<h3>9. Green Tea May Help You Lose Weight</h3><p>Given that green tea can boost the metabolic rate in the short term, it makes sense that it could help you <a href="https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible" target="_blank">lose weight</a>.</p><p>Several studies show that <a href="https://www.healthline.com/nutrition/green-tea-and-weight-loss" target="_blank">green tea can help reduce body fat</a>, especially in the abdominal area.</p><p>One of these studies was a 12-week randomized controlled trial involving 240 people with obesity.</p><p>In this study, those in the green tea group had significant decreases in body fat percentage, body weight, waist circumference, and belly fat compared with those in the control group.</p><p>However, some studies don't show a statistically significant increase in weight loss with green tea, so researchers need to perform further studies to confirm this effect.</p><h4>Summary </h4><p><strong><strong></strong></strong>Some studies show that green tea leads to increased weight loss. It may be particularly effective at reducing the dangerous abdominal fat.<br></p>
<h3>10. Green Tea May Help You Live Longer</h3><p>Given that some compounds in green tea may help protect against cancer and heart disease, it makes sense that it could <a href="https://www.healthline.com/nutrition/13-habits-linked-to-a-long-life" target="_blank">help you live longer</a>.</p><p>In one study, researchers studied 40,530 Japanese adults over 11 years. Those who drank the most green tea — 5 or more <a href="https://www.healthline.com/nutrition/how-much-green-tea-per-day" target="_blank">cups per day</a> — were significantly less likely to die during the study period:</p><ul><li><strong>Death of all causes: </strong>23% lower in women, 12% lower in men.</li><li><strong>Death from heart disease:</strong> 31% lower in women, 22% lower in men.</li><li><strong>Death from stroke:</strong> 42% lower in women, 35% lower in men.</li></ul><p>Another study involving 14,001 older Japanese individuals found that those who drank the most green tea were 76% less likely to die during the 6-year study period.</p><h4>Summary </h4><p>Studies show that people who drink green tea may live longer than those who don't.<br></p>
<h3>11. The Bottom Line</h3><p>Green tea has a range of possible health benefits.</p><p>To help you feel better, lose weight, and lower your risk for chronic diseases, you might want to consider making green tea a regular part of your life.</p><p>If you'd like to try it, there's a wide variety of green tea products available <a href="https://amzn.to/2Qr0su6" target="_blank">online</a>.</p>
<p><em>Reposted with permission from <a href="https://www.healthline.com/" target="_blank">Healthline</a>.</em><br/></p><p><em>For detailed source information, see original story at <a href="https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea#11.-The-bottom-line" target="_blank">Healthline</a>.</em></p>From Your Site Articles
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<p>It's rich in several medium-chain fatty acids that can have powerful effects on your metabolism.</p><p>Fractionated coconut oil is made from coconut oil and mainly consists of two medium-chain fatty acids.</p><p>It has been marketed as a coconut oil that can stay in liquid form in the fridge.</p><p>This is a detailed review of fractionated coconut oil and its health effects.</p>
<p> <em>Reposted with permission from our media associate <a href="https://www.healthline.com/nutrition/fractionated-coconut-oil" target="_blank">Healthline</a>.</em><em></em></p>
What is Fractionated Coconut Oil?
<p>Fractionated coconut oil is an oil made from <a href="https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil" target="_blank">regular coconut oil</a>.</p><p>Both regular and fractionated coconut oils are great sources of medium-chain triglycerides (MCTs), providing fatty acids that contain 6 to 12 carbon atoms.</p><p>However, their fatty acid composition is vastly different.</p><p>While the main fatty acid in coconut oil is the 12-carbon lauric acid (C12), most or all of this fatty acid has been removed from fractionated coconut oil.</p><p>The long-chain fatty acids present in coconut oil have also been eliminated.</p><p>Thus, the main medium-chain fatty acids (MCFAs) in fractionated coconut oil are:</p><ul><li><strong>C8:</strong> caprylic acid or octanoic acid</li><li><strong>C10:</strong> capric acid or decanoic acid</li></ul><p>MCFAs are metabolized differently than other fats.</p><p>They're transported directly to the liver from the digestive tract, where they may be used as a quick source of energy. They can also be turned into ketone bodies, which are compounds that may have therapeutic effects in those with epilepsy (<a href="https://www.ncbi.nlm.nih.gov/pubmed/19049583" target="_blank">1Trusted Source</a>).</p><p>Fractionated coconut oil is tasteless, odorless, and usually more expensive than regular coconut oil.</p><p>It's very similar or even identical to <a href="https://www.healthline.com/nutrition/mct-oil-101" target="_blank">MCT oil</a>.</p><p><strong>Summary</strong></p><p><strong></strong>Fractionated coconut oil is made from regular coconut oil and mainly consists of the medium-chain fatty acids caprylic acid (C8) and capric acid (C10).</p>How is Fractionated Coconut Oil Made?
<p>Fractionated coconut oil is produced via a process called fractionation.</p><p>Fractionation is used to separate different <a href="https://www.healthline.com/health/heart-disease/good-fats-vs-bad-fats" target="_blank">types of fats</a> that are naturally found in some oils. It's often done to make new products for consumers (<a href="http://www.sciencedirect.com/science/article/pii/S0924224400889955" target="_blank">2</a>).</p><p>The different melting points of various fats make fractionation possible.</p><p>For example, lauric acid and long-chain fatty acids have higher melting points than caprylic acid and capric acid. Therefore, they will become solid sooner when cooled.</p><p>The fractionation of coconut oil is carried out by heating the oil above its melting point. Then, it's left to cool, and the solid fraction of the oil is separated from the liquid.</p><p>The whole process of fractionation can take several hours.</p><p><strong>Summary</strong></p><p><strong></strong>A process called fractionation is used to produce fractionated coconut oil. This method uses the different melting points of fats to separate them.</p>Fractionated Coconut Oil May Help You Lose Weight
<p>A diet high in MCTs, the main component of fractionated coconut oil, <a href="https://www.healthline.com/nutrition/coconut-oil-and-weight-loss" target="_blank">may aid weight loss</a>.</p><p>Most studies on this effect replaced other fats in the diet with MCTs.</p><p>MCTs may help you lose weight because they:</p><ul><li>reduce hunger and calorie intake (<a href="https://www.ncbi.nlm.nih.gov/pubmed/25074387/" target="_blank">3Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/9701177" target="_blank">4Trusted Source</a>)</li><li>help you burn more fat and calories (<a href="https://www.ncbi.nlm.nih.gov/pubmed/12975635" target="_blank">5Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/11880549" target="_blank">6Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/9570335" target="_blank">7Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/12634436" target="_blank">8Trusted Source</a>)</li><li>are less likely to be stored as fat (<a href="https://www.ncbi.nlm.nih.gov/pubmed/18296368" target="_blank">9Trusted Source</a>)</li></ul><p>However, the amount of weight lost is generally quite modest.</p><p>One review of 13 studies found that MCTs reduced body weight by an average of 1.1 pounds (0.5 kg) over three weeks, compared with other fats (<a href="https://www.ncbi.nlm.nih.gov/pubmed/25636220" target="_blank">10Trusted Source</a>).</p><p>The authors also noted that about half of these studies were funded by MCT oil producers. Therefore, there is a high risk of bias.</p><p><strong>Summary</strong></p><p><strong></strong>Eating a diet rich in MCTs may lead to modest weight loss by helping you eat less and burn more fat. MCTs are also lesslikely to be stored as fat.</p>Other Potential Health Benefits
<p>The MCTs in fractionated coconut oil have been associated with several other health benefits, including:</p><ul><li><strong>Reduced insulin resistance:</strong> One small study found that taking MCTs may reduce insulin resistance and improve other risk factors in people with diabetes and excess weight. More studies are needed to confirm this effect (<a href="https://www.ncbi.nlm.nih.gov/pubmed/17570262" target="_blank">11Trusted Source</a>).</li><li><strong>Epilepsy treatment:</strong> Children with epilepsy may benefit from a <a href="https://www.healthline.com/nutrition/ketogenic-diet-101" target="_blank">ketogenic diet</a> enriched with MCTs. Adding the MCTs may allow them to eat more carbs and protein, making the diet easier to stick to (<a href="https://www.ncbi.nlm.nih.gov/pubmed/23515148" target="_blank">12Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/19049583" target="_blank">13Trusted Source</a>).</li><li><strong>Improved brain function:</strong> One study reported that in some people with mild to moderate <a href="https://www.healthline.com/health/alzheimers-disease" target="_blank">Alzheimer's disease</a>, MCTs may improve brain function. However, further studies are needed (<a href="https://www.ncbi.nlm.nih.gov/pubmed/24413538" target="_blank">14Trusted Source</a> ).</li></ul><p><strong>Summary</strong></p><p><strong></strong>The MCTs in fractionated coconut oil have been suggested to enhance exercise performance and improve various health conditions. However, more research is needed.</p>Most Fractionated Coconut Oils Don't Contain Lauric Acid
<p>Lauric acid is a major component of coconut oil. In fact, the oil comprises about 50% lauric acid and is one of the world's richest dietary sources of this saturated fat.</p><p><a href="https://www.healthline.com/health/beauty-skin-care/what-is-lauric-acid" target="_blank">Lauric acid</a> has been linked to many health benefits. It may kill harmful bacteria, viruses, and fungi while protecting against various infections (<a href="https://link.springer.com/article/10.1007/s11746-014-2562-7/fulltext.html" target="_blank">15</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/4670656/" target="_blank">16Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/10762277" target="_blank">17Trusted Source</a>).</p><p>Most fractionated coconut oils do not contain any lauric acid, or only very small amounts of it.</p><p>Thus, fractionated coconut oil doesn't offer all of the health effects that regular coconut oil does.</p><p><strong>Summary</strong></p><p><strong></strong>Fractionated coconut oil is able to stay in liquid form because its lauric acid has been removed. Thus, the oil does not offer lauric acid's many health benefits.</p>How Is It Used?
<p>Fractionated coconut oil has been marketed under three different names.</p><p>You may know it as:</p><ul><li><strong>Fractionated coconut oil:</strong> This oil is mainly used for various household and personal care purposes, such as a moisturizer, hair conditioner, and massage oil.</li><li><strong>MCT oil:</strong> It's often used as a dietary supplement, with 1–3 tablespoons per day being a common dosage recommendation.</li><li><strong>Liquid coconut oil:</strong> This oil is advertised as an edible <a href="https://www.healthline.com/health/health-benefits-cooking-oil-guide#1" target="_blank">cooking oil</a>.</li></ul><p>Ultimately, these are the same product that has been marketed for different consumer uses.</p><p><strong>Summary</strong></p><p><strong></strong>Fractionated coconut oil is also marketed as MCT oil and liquid coconut oil, but fundamentally, these are all the same product. Its uses include skin care and cooking.</p>Safety and Side Effects
<p>Consuming fractionated coconut oil appears to be safe for most people.</p><p>However, there have been reports of people experiencing digestive symptoms.</p><p>These include stomach cramps, diarrhea, and vomiting, and they seem particularly common in children on an MCT-enriched ketogenic diet (<a href="https://www.ncbi.nlm.nih.gov/pubmed/23515148" target="_blank">18Trusted Source</a>).</p><p>Although extremely rare, there have been a few cases of people with coconut and coconut oil allergy (<a href="https://www.ncbi.nlm.nih.gov/pubmed/7702732" target="_blank">19Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/10359903" target="_blank">20Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/11929430" target="_blank">21Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/24231149" target="_blank">22Trusted Source</a>).</p><p>These people may experience adverse reactions when consuming fractionated coconut oil.</p><p><strong>Summary</strong></p><p><strong></strong>Fractionated coconut oil is well tolerated by most people. However, it may cause digestive problems in some cases, as well as adverse symptoms in people who are allergic to coconut products.</p>The Bottom Line
<p>Fractionated coconut oil is made by separating the different types of fats in regular coconut oil.</p><p>What remains are two medium-chain fatty acids that may lead to modest weight loss and several other health benefits.</p><p>While fractionated coconut oil may offer some benefits, it's more processed than the regular kind. Plus, lauric acid, one of the most beneficial fats, has been removed.</p>
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Apple cider vinegar appears to be safe, as long as you don't take excessive amounts of it. Michelle Arnold / EyeEm / Getty Images
Apple cider vinegar is a popular home remedy. People have used it for centuries in cooking and medicine.
<p>Many people claim it can relieve a wide range of health complaints, but you may wonder what the research says.</p>
<p><em>Reposted with permission from <a href="https://www.healthline.com/">Healthline</a>. For detailed source information, please view the original article on <a href="https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar" rel="noopener noreferrer">Healthline</a>.</em><br/></p>
<p>Apple cider vinegar has various healthful properties, including antimicrobial and antioxidant effects. What's more, evidence suggests it may offer health benefits, such as aiding weight loss, reducing cholesterol, lowering blood sugar levels, and improving the symptoms of diabetes.</p><p>However, little research exists, and further studies are needed before it can be recommended as an alternative therapy.</p><p>This article looks at the evidence behind 6 possible health benefits of apple cider vinegar.</p>
1. High in Healthful Substances
<p>Apple cider vinegar is made via a two-step process.</p><p>First, the manufacturer exposes crushed apples to yeast, which ferments the sugars and turns them into alcohol. Next, they add bacteria to further ferment the alcohol, turning it into acetic acid — the main active compound in vinegar.</p><p>Acetic acid gives vinegar its strong sour smell and flavor. Researchers believe this acid is responsible for apple cider vinegar's health benefits. Cider vinegars are 5–6% acetic acid.</p><p>Organic, unfiltered apple cider vinegar also contains a substance called "mother," which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance.</p><p>Some people believe that the "mother" is responsible for most of its health benefits, although there are currently no studies to support this.</p><p>While apple cider vinegar does not contain many vitamins or minerals, it offers a small amount of <a href="https://www.healthline.com/nutrition/what-does-potassium-do" target="_blank">potassium</a>. Good quality brands also contain some amino acids and antioxidants.</p><strong></strong><h4><strong>Summary</strong></h4><strong></strong><p><strong></strong>Apple cider vinegar is made by fermenting the sugar from apples. This turns them into acetic acid, which is a main active ingredient in vinegar and may be responsible for its health benefits.</p>2. Can Help Kill Harmful Bacteria
<p>Vinegar can help kill pathogens, including bacteria.</p><p>People have traditionally used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts, and ear infections.</p><p>Hippocrates, the father of modern medicine, used vinegar to clean wounds more than 2,000 years ago.</p><p>Vinegar is also a food preservative, and studies show that it inhibits bacteria like <em>E. coli</em> from growing in and spoiling food.</p><p>If you're looking for a natural way to preserve your food, apple cider vinegar could help.</p><p>Anecdotal reports also suggest that diluted apple cider vinegar could <a href="https://www.healthline.com/nutrition/apple-cider-vinegar-and-acne" target="_blank">help with acne</a> when applied to the skin, but there doesn't seem to be any strong research to confirm this.</p><h4>Summary</h4><p>The main substance in vinegar — acetic acid — can kill harmful bacteria or prevent them from multiplying. It has a history of use as a disinfectant and natural preservative.</p>3. May Help Lower Blood Sugar Levels and Manage Diabetes
<p>To date, one of the most convincing applications of vinegar is helping treat <a href="https://www.healthline.com/health/type-2-diabetes" target="_blank">type 2 diabetes</a>.</p><p>Type 2 diabetes is characterized by high blood sugar levels caused by insulin resistance or the inability to produce insulin.</p><p>However, people without diabetes can also benefit from keeping their blood sugar levels in the normal range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases.</p><p>The most effective and healthiest way to regulate blood sugar levels is to avoid refined carbs and sugar, but apple cider vinegar may also have a beneficial effect.</p><p>Research suggests that vinegar offers the following benefits for blood sugar and insulin levels:</p><ul><li>A small study suggests vinegar may improve insulin sensitivity by 19–34% during a high carb meal and significantly <a href="https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar" target="_blank">lower blood sugar</a> and insulin response.</li><li>In a small study in 5 healthy people, vinegar reduced blood sugar by 31.4% after eating 50 grams of white bread.</li><li>A small study in people with diabetes reported that consuming 2 tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar by 4% the following morning.</li><li>Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals.</li></ul><p>The National Centers for Complementary and Integrative Health (NCCIH) says it's very important that people do not replace medical treatment with unproven health products.</p><p>If you're currently taking blood-sugar-lowering medications, check with your healthcare provider before increasing your intake of any type of vinegar.</p><h4>Summary</h4><p><strong></strong>Apple cider vinegar has shown great promise in improving insulin sensitivity and helping lower blood sugar responses after meals.</p>4. May Aid Weight Loss
<p>Perhaps surprisingly, studies show that <a href="https://www.healthline.com/nutrition/apple-cider-vinegar-weight-loss" target="_blank">vinegar could help people lose weight</a>.</p><p>Several human studies show that vinegar can increase feelings of fullness. This can lead you to eat fewer calories and lose weight.</p><p>For example, according to one study, taking vinegar along with a high carb meal led to increased feelings of fullness, causing participants to eat 200–275 fewer calories throughout the rest of the day.</p><p>Furthermore, a study in 175 people with obesity showed that daily apple cider vinegar consumption led to <a href="https://www.healthline.com/nutrition/6-proven-ways-to-lose-belly-fat" target="_blank">reduced belly fat</a> and weight loss:</p><ul><li><strong>taking 1 tablespoon</strong> (12 mL) led to a loss of 2.6 pounds (1.2 kg)</li><li><strong>taking 2 tablespoons</strong> (30 mL) led to a loss of 3.7 pounds (1.7 kg)</li></ul><p>However, keep in mind that this study went on for 3 months, so the true effects on body weight seem to be rather modest.</p><p>That said, simply adding or subtracting single foods or ingredients rarely has a noticeable effect on weight. It's your entire diet or lifestyle that creates long-term weight loss.</p><p>Overall, apple cider vinegar may contribute to weight loss by promoting satiety, lowering blood sugar, and reducing insulin levels.</p><p>Apple cider vinegar only contains about three <a href="https://www.healthline.com/nutrition/how-many-calories-per-day" target="_blank">calories</a> per tablespoon, which is very low.</p><h4>Summary</h4><p>Studies suggest that vinegar can increase feelings of fullness and help you eat fewer calories, which may lead to weight loss.</p>5. Improves Heart Health in Animals
<p>Heart disease is one of the leading causes of death.</p><p>Several biological factors are linked to your risk of heart disease.</p><p>Research suggests that vinegar could improve several of these risk factors. However, many of the studies were conducted in animals.</p><p>These animal studies suggest that apple cider vinegar can lower cholesterol and triglyceride levels, as well as several other heart disease risk factors.</p><p>Some studies in rats have also shown that vinegar reduces blood pressure, which is a major risk factor for heart disease and kidney problems.</p><p>However, there is no good evidence that vinegar benefits heart health in humans. Researchers need to do more studies before reaching any strong conclusions.</p><h4>Summary</h4><p><strong></strong>Several animal studies have shown that vinegar can reduce blood triglycerides, cholesterol, and blood pressure. However, there is no strong evidence that it leads to a reduced risk of heart disease in humans.</p>6. May Boost Skin Health
<p>Apple cider vinegar is a common remedy for skin conditions like dry skin and <a href="https://www.healthline.com/health/eczema" target="_blank">eczema</a>.</p><p>The skin is naturally slightly acidic. Using topical apple cider vinegar could help rebalance the natural pH of the skin, improving the protective skin barrier.</p><p>On the other hand, alkaline soaps and cleansers could irritate eczema, making symptoms worse.</p><p>Given its antibacterial properties, apple cider vinegar could, in theory, help prevent skin infections linked to eczema and other skin conditions.</p><p>Some people use diluted <a href="https://www.healthline.com/health/apple-cider-vinegar-for-face" target="_blank">apple cider vinegar in a face wash or toner</a>. The idea is that it can kill bacteria and prevent spots.</p><p>However, one study in 22 people with eczema reported that apple cider vinegar soaks did not improve the skin barrier and caused skin irritation.</p><p>Talk to your healthcare provider before trying new remedies, especially on damaged skin. Avoid applying undiluted vinegar to the skin, as it can cause burns.</p><h4>Summary</h4><p>Apple cider vinegar is naturally acidic and has antimicrobial properties. This means it could help improve the skin barrier and prevent infections. However, more studies are needed to know how safe and effective this remedy is.</p>Dosage and How to Use It
<p>The best way to incorporate apple cider vinegar into your diet is to use it in cooking. It's a simple addition to foods like salad dressings and <a href="https://www.healthline.com/nutrition/10-homemade-mayonnaise-recipes" target="_blank">homemade mayonnaise</a>.</p><p>Some people also like to dilute it in water and drink it as a beverage. Common dosages range from 1–2 teaspoons (5–10 mL) to 1–2 tablespoon (15–30 mL) per day mixed in a large glass of water.</p><p>It's best to start with small doses and avoid taking large amounts. Too much vinegar can cause <a href="https://www.healthline.com/nutrition/apple-cider-vinegar-side-effects" target="_blank">harmful side effects</a>, including tooth enamel erosion and potential drug interactions.</p><p>Some dieticians recommend using organic, unfiltered apple cider vinegars that contain "mother."</p><p>Bragg's seems to be the most popular option, which is available <a href="http://amzn.to/2k7XFXq" target="_blank">online</a> along with reviews and ratings. However, several <a href="https://amzn.to/2EivrBo" target="_blank">other varieties</a> are also available.</p><p>Read more about the right dosage of apple cider vinegar <a href="https://www.healthline.com/nutrition/apple-cider-vinegar-dosage" target="_blank">here</a>.</p><h4>Summary</h4><p><strong></strong>A common dosage for apple cider vinegar ranges from 1 teaspoon to 2 tablespoons (10–30 mL) per day, either used in cooking or mixed in a glass of water.</p>The Bottom Line
<p>Many websites and natural healthcare proponents claim that apple cider vinegar has exceptional health benefits, including boosting energy and treating disease.</p><p>Unfortunately, there's little research to support most claims about its health benefits.</p><p>That said, some studies suggest it may offer some benefits, including killing bacteria, lowering blood sugar levels, and promoting weight loss.</p><p>Apple cider vinegar appears to be safe, as long as you don't take excessive amounts of it.</p><p>It also has various other <a href="https://www.healthline.com/nutrition/apple-cider-vinegar-uses" target="_blank">non-health-related uses</a>, including as a natural hair conditioner, skin care product, and cleaning agent.</p>From Your Site Articles
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Aloe vera is commonly found in weight loss products, including herbal supplements, juices, and diet drinks. Sommai Larkjit / EyeEm / Getty Images
<p>Though it's most commonly used topically to heal burns and promote skin health, it has also been used to treat a variety of other conditions.</p><p>In recent years, it has even become a key ingredient in juices, herbal supplements, and diet drinks geared toward <a href="https://www.ecowatch.com/tag/weight-loss">weight loss</a>.</p><p>This article reviews the benefits and side effects of aloe vera for weight loss, as well as how to use it.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/aloe-vera-for-weight-loss" target="_blank">Healthline</a></em><em>.</em></p>
Potential Benefits
<p>There are two ways in which aloe vera may aid weight loss.</p><h4>May Boost Metabolism</h4><p>Some research shows that aloe vera could <a href="https://www.healthline.com/nutrition/10-ways-to-boost-metabolism" target="_blank">boost your metabolism</a>, increasing the number of calories you burn throughout the day to promote weight loss.</p><p>In one 90-day study, administering dried aloe vera gel to rats on a high fat diet reduced body fat accumulation by increasing the number of calories they burned.</p><p>Other animal research has shown that aloe vera could affect the metabolism of fat and sugar in the body while preventing the accumulation of belly fat.</p><p>Still, more studies are needed to determine whether aloe vera may offer similar health benefits in humans.</p><h4>May Support Blood Sugar Control</h4><p>Aloe vera may help improve <a href="https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar" target="_blank">blood sugar control</a>, which may help increase weight loss.</p><p>In one study, consuming capsules containing 300–500 mg of aloe vera twice daily significantly reduced blood sugar levels in 72 people with <a href="https://www.healthline.com/health/diabetes/prediabetes-diet" target="_blank">prediabetes</a>.</p><p>Another study in 136 people found that taking an aloe vera gel complex for 8 weeks reduced body weight and body fat, as well as improved the body's ability to use insulin, a hormone involved in blood sugar control.</p><p>Improving blood sugar control can prevent spikes and crashes in blood sugar levels, which could prevent symptoms like increased hunger and cravings.</p><h4>Summary</h4><p><strong></strong>Aloe vera could help promote weight loss by boosting your metabolism and supporting better blood sugar control.</p>Side Effects
<p>Aloe vera intake has been associated with several adverse health effects.</p><p>Some of the most common side effects include digestive issues, such as diarrhea and stomach cramps.</p><p>While aloe vera can act as a <a href="https://www.healthline.com/nutrition/20-natural-laxatives" target="_blank">laxative</a> to help promote regularity, excessive use could increase your risk of adverse effects like dehydration and electrolyte imbalances.</p><p>It's important to note that while its laxative effects may reduce water retention, the resulting loss of water weight is only temporary and not a sustainable weight loss strategy.</p><p>What's more, since this succulent may reduce the absorption of certain medications, it's important to consult your healthcare professional before using it if you have any underlying health conditions or are taking any medications.</p><p>There is also concern about the cancer-causing effects of aloin, a compound found in non-decolorized, whole leaf aloe extract.</p><p>However, most aloin is removed during processing, so it's unclear whether commercial aloe vera products may also be harmful.</p><p>Furthermore, it's important to avoid eating aloe vera skin gels and products, as they may contain ingredients and additives that should not be ingested.</p><p>Finally, products containing aloe vera latex, a substance found within the leaves of the aloe vera plant, have been banned by the Food and Drug Administration (FDA) due to safety concerns.</p><h4>Summary</h4><p>Aloe vera intake can cause several side effects and may decrease the absorption of certain medications. Unprocessed and unrefined extracts may also contain aloin, which is a carcinogenic compound.</p>How to Use It
<p>Aloe vera leaves are comprised of three main parts — the skin, latex, and gel.</p><p>The gel is <a href="https://www.healthline.com/nutrition/can-you-eat-aloe-vera" target="_blank">safe to consume</a> and can be prepared by cutting the leaf in half and using a spoon or knife to scoop out the gel.</p><p>Be sure to wash the gel thoroughly to remove any dirt and latex residue, which can give the gel a bitter taste.</p><p>Try adding the gel into smoothies, shakes, salsas, and soups to bolster the health benefits of your favorite recipes.</p><p>You can also eat the skin of the aloe leaf by adding it to salads and stir-fries.</p><p>After slicing and washing the skin, you may also opt to soak the leaves for 10–30 minutes before adding them to your recipes to help soften them up.</p><h4>Summary</h4><p>The gel and leaves of the aloe vera plant can be consumed in a variety of recipes, including smoothies, soups, salsas, salads, and stir-fries. Always be sure to remove the latex layer.</p>The Bottom Line
<p>Aloe vera is commonly found in <a href="https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible" target="_blank">weight loss</a> products, including herbal supplements, juices, and diet drinks.</p><p>It may help promote weight loss by boosting your metabolism and improving your blood sugar control.</p><p>However, it may also be associated with several adverse effects and should be used in moderation as part of a healthy diet.</p><p>If you decide to give aloe vera products a try, be sure to purchase them from a reputable supplier.</p>From Your Site Articles
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Coconut oil is widely marketed as a "superfood."
<p>The unique combination of fatty acids in coconut oil could have positive effects on your health, which may include encouraging fat loss, improving heart health, and boosting brain function.</p><p>This article discusses the evidence behind 10 possible health benefits of <a href="https://www.ecowatch.com/tag/coconut-oil" rel="noopener noreferrer">coconut oil.</a></p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil" target="_blank">Healthline</a></em><em>.</em></p>
1. Coconut Oil Contains Healthy Fatty Acids
<p>Coconut oil is high in certain saturated fats. These fats have different effects in the body compared with most other dietary fats.</p><p>The fatty acids in coconut oil can encourage the body to burn fat, and they provide quick energy to the body and brain. They also raise <a href="https://www.healthline.com/health/hdl-vs-ldl-cholesterol" target="_blank">HDL (good) cholesterol</a> in the blood, which may help to reduce heart disease risk.</p><p>Most dietary fats are categorized as long-chain <a href="https://www.healthline.com/health/triglyceride-level" target="_blank">triglycerides</a> (LCTs), while coconut oil contains some <a href="https://www.healthline.com/nutrition/mct-oil-101" target="_blank">medium-chain triglycerides</a> (MCTs), which are shorter fatty acid chains.</p><p>When you eat MCTs, they tend to go straight to the liver. The body uses them as a quick source of energy or turns them into ketones.</p><p>Ketones can have powerful benefits for the brain, and researchers are studying ketones as a treatment for <a href="https://www.healthline.com/health/epilepsy" target="_blank">epilepsy</a>, <a href="https://www.healthline.com/health/alzheimers-disease" target="_blank">Alzheimer's disease</a>, and <a href="https://www.healthline.com/nutrition/15-conditions-benefit-ketogenic-diet" target="_blank">other conditions</a>.</p><h4>Summary</h4><p>Coconut oil is high in fats called medium-chain triglycerides or MCTs, which the body metabolizes differently than most other fats. MCTs are responsible for many of the health benefits of coconut oil.</p>2. Eating Coconut May Benefit Heart Health
<p>Coconut is an uncommon food in the Western world, with health-conscious people being the main consumers.</p><p>However, in some parts of the world, coconut — which is loaded with coconut oil — is a dietary staple that people have thrived on for generations.</p><p>A good example is the Tokelauans, a population who live in the South Pacific. According to a 1981 study, this population was getting over 60% of their calories from coconuts.</p><p>Researchers reported that this population had good health with very low rates of heart disease.</p><p>Another example of a population who ate a lot of coconut — along with tubers, fruit, and fish —and had little stroke or heart disease is the Kitavan population in Papua, New Guinea.</p><h4>Summary</h4><p>Several populations around the world have thrived for generations eating a substantial amount of coconut, and studies show they have good heart health.</p>3. MCTs Can Encourage Fat Burning
<p>Obesity is one of the biggest health conditions affecting the Western world today.</p><p>While some people think obesity is just a matter of how many calories someone eats, the source of those calories is important, too. Different foods affect the body and hormones in different ways.</p><p>The MCTs in coconut oil can increase the number of calories the body burns compared to longer-chain fatty acids.</p><p>One study found that consuming 15–30 grams of MCTs per day increased 24-hour energy expenditure by 5%.</p><p>However, these studies didn't specifically look at the effects of coconut oil. They examined the health effects of MCTs — excluding lauric acid — which make up only about 14% of coconut oil.</p><p>There's currently no good evidence to say that eating coconut oil itself will increase the amount of energy a person uses up.</p><p>People should keep in mind that coconut oil is very high in calories and can easily lead to weight gain when they consume it in large amounts.</p><h4>Summary</h4><p>Research says that MCTs can increase the number of calories burned over 24 hours by as much as 5%. However, research has not shown that coconut oil itself has the same effect.</p>4. Coconut Oil Has Antimicrobial Effects
<p>Twelve-carbon lauric acid makes up about 50% of the fatty acids in coconut oil.</p><p>When the body digests lauric acid, it forms a substance called <a href="https://www.healthline.com/health/monolaurin" target="_blank">monolaurin</a>. Both lauric acid and monolaurin can kill harmful pathogens, such as bacteria, viruses, and fungi.</p><p>For example, test tube studies show that these substances can help to kill the bacteria <em>Staphylococcus aureus,</em> which causes staph infections, and the yeast <em>Candida albicans</em>, a common source of yeast infections in humans.</p><p>There's also some evidence that using coconut oil as a mouthwash, a process called <a href="https://www.healthline.com/nutrition/oil-pulling-coconut-oil" target="_blank">oil pulling</a>, could benefit oral hygiene, though researchers consider the evidence weak.</p><p>There's no evidence that coconut oil reduces the risk for the common cold or other internal infections.</p><h4>Summary</h4><p>Using coconut oil as a mouthwash could help to prevent infections in the mouth, but researchers need more evidence before they can make strong claims.</p>5. MCTs Can Reduce Hunger
<p>One interesting feature of MCTs is that they can reduce hunger.</p><p>This may be related to the way the body metabolizes fats, because ketones can reduce a person's appetite.</p><p>In one study, researchers fed varying amounts of MCTs and LCTs to 6 healthy men. The men who ate the most MCTs ate fewer calories per day.</p><p>Another study in 14 healthy men reported that those who ate the most MCTs at breakfast ate fewer calories at lunch.</p><p>These studies were small and had a very short timescale. If this effect were to persist over the long term, it could lead to reduced body weight over several years.</p><p>Although coconut oil is one of the richest natural sources of MCTs, there's no evidence that coconut oil intake reduces appetite more than other types of oils.</p><p>In fact, one study has reported that coconut oil is less satiating than MCT oil.</p><h4>Summary</h4><p>MCTs can significantly reduce appetite, which may lead to reduced body weight over the long term.</p>6. MCTs May Reduce Seizures
<p>Researchers are currently studying the <a href="https://www.healthline.com/nutrition/ketogenic-diet-101" target="_blank">ketogenic diet</a> (very low in carbs, very high in fats) to treat various disorders.</p><p>The best known therapeutic use of this diet is treating drug-resistant epilepsy in children.</p><p>The diet dramatically reduces the rate of seizures in children with epilepsy, even those who haven't had success with multiple different types of drugs. Researchers aren't sure why.</p><p>Reducing carbohydrate intake and increasing fat intake leads to greatly increased concentrations of ketones in the blood.</p><p>Because the MCTs in coconut oil get transported to the liver and turned into ketones, healthcare professionals may use a modified keto diet that includes MCTs and a more generous carbohydrate allowance to induce ketosis and help treat epilepsy.</p><h4>Summary</h4><p>The MCTs in coconut oil can increase blood concentration of ketone bodies, which can help reduce seizures in children with epilepsy.</p>7. Coconut Oil Can Raise HDL Cholesterol
<p>Coconut oil contains natural <a href="https://www.healthline.com/nutrition/saturated-fat-good-or-bad" target="_blank">saturated fats</a> that increase HDL (good) cholesterol in the body. They may also help turn LDL (bad) cholesterol into a less harmful form.</p><p>By increasing HDL, many experts believe that coconut oil could be good for heart health compared to many other fats.</p><p>In one study in 40 women, coconut oil reduced total and LDL (bad) cholesterol while increasing HDL compared to soybean oil.</p><p>Another study involving 116 adults showed that following a diet program that included coconut oil raised levels of HDL (good) cholesterol in people with <a href="https://www.healthline.com/health/coronary-artery-disease" target="_blank">coronary artery disease</a>.</p><h4>Summary</h4><p>A few studies have shown that coconut oil can raise blood levels of HDL (good) cholesterol, which is linked to improved metabolic health and a lower risk of heart disease.</p>8. Coconut Oil Can Protect the Skin, Hair, and Teeth
<p>Coconut oil has <a href="https://www.healthline.com/nutrition/31-coconut-oil-uses" target="_blank">many uses</a> that have nothing to do with eating it.</p><p>Many people are using it for cosmetic purposes to improve the health and appearance of their skin and hair.</p><p>Studies show that coconut oil can improve the moisture content of dry skin, and it can also reduce the symptoms of <a href="https://www.healthline.com/health/eczema" target="_blank">eczema</a>.</p><p>Coconut oil can also protect against hair damage. One study shows that it may work as a weak sunscreen, blocking about 20% of the sun's ultraviolet rays.</p><p>Oil pulling, which involves swishing coconut oil around the mouth like mouthwash, can kill some of the harmful bacteria in the mouth. This may improve dental health and reduce bad breath, though more research is needed.</p><h4>Summary</h4><p>People can apply coconut oil to their skin, hair, and teeth. Studies suggest it works as a skin moisturizer, protects against skin damage, and improves oral health.</p>9. MCTs Can Boost Brain Function in Alzheimer's Disease
<p>Alzheimer's disease is the most common cause of <a href="https://www.healthline.com/health/dementia" target="_blank">dementia</a>. It usually affects older adults.</p><p>In people with Alzheimer's disease, the brain's ability to use glucose for energy is reduced.</p><p>Researchers have suggested that ketones can provide an alternative energy source for these malfunctioning brain cells to reduce symptoms of Alzheimer's disease.</p><p>The authors of a 2006 study reported that consuming MCTs improved brain function in people with milder forms of Alzheimer's disease.</p><p>However, research is still early, and there's no evidence to suggest that coconut oil itself helps with Alzheimer's disease.</p><h4>Summary</h4><p>Early studies suggest that MCTs can increase blood levels of ketones, supplying energy for the brain cells of people with Alzheimer's disease and relieving symptoms.</p>10. Coconut Oil May Help Reduce Harmful Abdominal Fat
<p>Given that some of the fatty acids in coconut oil can reduce appetite and increase fat burning, evidence suggests that it can also <a href="https://www.healthline.com/nutrition/coconut-oil-and-weight-loss" target="_blank">help you to lose weight</a>.</p><p>Abdominal fat, or visceral fat, lodges in the abdominal cavity and around organs. MCTs appear to be especially effective at <a href="https://www.healthline.com/nutrition/20-tips-to-lose-belly-fat" target="_blank">reducing belly fat</a> compared to LCTs.</p><p>Abdominal fat is the most harmful type and has links with many chronic diseases.</p><p>Waist circumference is an easy, accurate marker for the amount of fat in the abdominal cavity.</p><p>In a study of 40 women with abdominal obesity, those who took 2 tablespoons (30 mL) of coconut oil per day had a significant reduction in both BMI and waist circumference over 12 weeks.</p><p>Another study in 20 males with obesity noted a reduction in waist circumference of 1.1 inches (2.86 cm) after 4 weeks of taking 2 tablespoons (30 mL) of coconut oil per day.</p><p>Coconut oil is still high in calories so people should use it sparingly. Replacing some of your other cooking fats with coconut oil could have a small weight loss benefit, but the evidence is inconsistent overall.</p>The Bottom Line
<p>If you want to buy coconut oil, there's an <a href="http://amzn.to/2nepI91" target="_blank">excellent selection online</a> with thousands of customer reviews. It's also available in most health food stores.</p><p>In order to get the potential health benefits outlined in the article, make sure to choose organic, virgin coconut oil rather than refined versions.</p>From Your Site Articles
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A polar bear is seen stopping to drink near the north pole. Christopher Michel / Flickr / CC BY 2.0
The fossil fuel industry is driving polar bears to cannibalism.
<p>Scientists at the Russian Academy of Sciences said Wednesday that there were increasing reports of bears attacking other bears for food, <a href="https://www.themoscowtimes.com/2020/02/26/polar-bear-cannibalism-on-the-rise-in-russias-arctic-scientists-say-a69419" target="_blank">The Moscow Times reported</a>.</p><p>"Cases of cannibalism among polar bears are a long-established fact, but we're worried that such cases used to be found rarely while now they are recorded quite often," polar bear expert at Moscow's Severtsov Institute of Problems of Ecology and Evolution Ilya Mordvintsev told the Interfax news agency, as <a href="https://www.afp.com/en/news/15/cannibalism-rise-among-polar-bears-say-russian-scientists-doc-1pc4mk2" target="_blank">AFP reported</a>.</p><p>Mordvintsev, who presented his findings in Saint Petersburg, attributed the increase in cannibalism to lack of other food options.</p>
<p>"In some seasons there is not enough food and large males attack females with cubs," he said.</p><p>Fossil fuel extraction is attacking the polar bears' habitat and traditional food sources on two fronts. On the one hand, the <a href="https://www.ecowatch.com/climate-change/" target="_self">climate crisis</a> is heating Russia 2.5 times faster than the rest of the world, according to The Moscow Times. <a href="https://www.ecowatch.com/tag/sea-ice" target="_self">Sea ice</a> extent in the Russian <a href="https://www.ecowatch.com/tag/arctic" target="_self">Arctic</a> by the end of summer has decreased by 40 percent, fellow scientist Vladimir Sokolov said, according to AFP.</p><p>On the other hand, <a href="https://www.ecowatch.com/tag/oil-and-gas" target="_self">oil and gas</a> development in the Yamal Peninsula and the Gulf of Ob is directly disturbing the polar bears' habitat, Mordvintsev said, according to The Moscow Times. Their hunting grounds along the gulf have become a shipping channel for liquefied natural gas, AFP reported.</p><p>"The Gulf of Ob was always a hunting ground for the polar bear. Now it has broken ice all year round," Mordvintsev said, according to AFP.</p>
<p>However, the increased human presence in the region also means the uptick in reported bear cannibalism could be partly attributed to the fact that there are now more people around to witness it.</p><p>"Now we get information not only from scientists but also from the growing number of oil workers and [defense] ministry employees," Mordvintsev said.</p><p>But the uptick in reported cannibalism is far from the only signal that polar bears are suffering because of human activity. A <a href="https://www.ecowatch.com/polar-bears-sea-ice-loss-2645182029.html" target="_self">study published this month</a> found that polar bears in Canada and Greenland were losing weight and having fewer babies because of reduced sea ice.</p><p>This loss of habitat is also pushing bears into human villages. In 2019, Russian authorities had to <a href="https://www.ecowatch.com/russia-polar-bear-migration-climate-2628631078.html" target="_self">declare a state of emergency</a> when more than 50 polar bears wandered into a settlement on Russia's Novaya Zemlya islands.</p>
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Moringa powder. redonion1515 / iStock / Getty Images
By Gavin Van De Walle MS, RD
Moringa is an Indian herb derived from the Moringa oleifera tree.
It has been used in Ayurveda medicine — an ancient Indian medical system — to treat skin diseases, diabetes and infections for thousands of years.
<p>Additionally, it's thought to offer weight loss benefits.</p><p>This article reveals whether moringa powder can help you lose weight and provides information on other potential benefits, various forms and safety.</p>
<p> <em>Reposted with permission from our media associate <a href="https://www.healthline.com/nutrition/moringa-powder-for-weight-loss" target="_blank">Healthline</a>.</em><em></em></p>
Rich in Powerful Compounds
<p>Native to India, Asia, and Africa, the leaves of the moringa tree are highly nutritious.</p><p>They're rich in vitamins, minerals, and other beneficial plant compounds.</p><p>Per 3.5 ounces (100 grams), moringa leaves contain approximately (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581279/" target="_blank">1</a>):</p><ul><li><strong>Protein:</strong> 27 grams</li><li><strong>Fat:</strong> 6 grams</li><li><strong>Fiber:</strong> 34 grams</li><li><strong>Sugar:</strong> 3 grams</li><li><strong>Sodium:</strong> 1,361 mg</li><li><strong>Calcium:</strong> 173% of the Daily Value (DV)</li><li><strong>Iron:</strong> 133% of the DV</li><li><strong>Zinc:</strong> 27% of the DV</li><li><strong>Magnesium:</strong> 126% of the DV</li><li><strong>Copper:</strong> 111% of the DV</li><li><strong>Vitamin A:</strong> 176% of the DV</li></ul><p>However, they're also high in <a href="https://www.healthline.com/nutrition/phytic-acid-101" target="_blank">phytates</a> — antinutrients that bind to minerals like iron, zinc, and calcium, making them less absorbable by your body (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/" target="_blank">2</a>).</p><p>On the other hand, polyphenols in moringa leaves have <a href="https://www.healthline.com/nutrition/cancer-fighting-foods" target="_blank">cancer-fighting properties</a> and may reduce your risk of conditions, such as heart disease and diabetes (<a href="https://www.ncbi.nlm.nih.gov/pubmed/27943649" target="_blank">3</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/29931039" target="_blank">4</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/23953879" target="_blank">5</a>).</p><p>Other rich sources of polyphenols include fruits, vegetables, tea, and coffee — which is one of the reasons why diets rich in these foods have been associated with better health (<a href="https://www.ncbi.nlm.nih.gov/pubmed/21045839" target="_blank">6</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/29072172" target="_blank">7</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/28054441" target="_blank">8</a>).</p><p><strong>Summary</strong></p><p><strong></strong>Moringa leaves are high in vitamins, minerals, and powerful plant compounds like polyphenols.</p>Supposed Weight Loss Benefits
<p>Moringa powder has been suggested to promote <a href="https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible" target="_blank">weight loss</a>.</p><p>Animal and test-tube studies show that moringa can reduce fat formation and enhance fat breakdown (<a href="https://www.ncbi.nlm.nih.gov/pubmed/30618744" target="_blank">9</a>).</p><p>Still, it's unknown whether these effects translate to humans.</p><p>To date, no human studies have investigated the effects of moringa alone on weight loss.</p><p>However, studies have looked at the effects of supplements containing moringa combined with other ingredients.</p><p>In one 8-week study in 41 obese people on an identical diet and exercise regime, those taking 900 mg of a supplement containing moringa, <a href="https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric" target="_blank">turmeric</a>, and curry lost 10.6 pounds (4.8 kg) — compared to only 4 pounds (1.8 kg) in the placebo group (<a href="https://www.ncbi.nlm.nih.gov/pubmed/22995673" target="_blank">10</a>).</p><p>In a similar but larger study, researchers randomized 130 people who were overweight to receive the same supplement as the above study or a placebo.</p><p>Those given the supplement lost 11.9 pounds (5.4 kg) over 16 weeks, compared to only 2 pounds (0.9 kg) in the placebo group. They also significantly decreased their LDL (bad) cholesterol and increased their HDL (good) cholesterol (<a href="https://www.ncbi.nlm.nih.gov/pubmed/29923305" target="_blank">11</a>).</p><p>Still, it's unclear whether these benefits are attributed to moringa, one of the other two herbs, or a combination.</p><p>More comprehensive studies in this area are needed.</p><p><strong>Summary</strong></p><p><strong></strong>Studies show impressive weight loss benefits in people taking a multi-ingredient supplement containing moringa. However, the benefits cannot be attributed to moringa itself.</p>Other Potential Health Benefits
<p>Although moringa powder alone hasn't been shown to promote weight loss, animal and test-tube studies suggest that it may offer other <a href="https://www.healthline.com/nutrition/6-benefits-of-moringa-oleifera" target="_blank">health benefits</a>.</p><p>Studies indicate that moringa may help (<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/17089328">12</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5745501/" target="_blank">13</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872761/" target="_blank">14</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3290775/" target="_blank">15</a>):</p><ul><li>regulate <a href="https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar" target="_blank">blood sugar</a></li><li>lower blood pressure</li><li>lower cholesterol</li><li>reduce inflammation</li><li>protect against heart disease</li></ul><p>What's more, human studies have found that moringa supplements may benefit certain chronic conditions, such as diabetes and asthma (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3023118/" target="_blank">16</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213450/" target="_blank">17</a>).</p><p>These benefits are linked to the various powerful compounds found in moringa powder, namely polyphenols and other antioxidants (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5033775/" target="_blank">18</a>).</p><p>While research has yet to consistently validate these benefits in humans, moringa remains a popular supplement.</p><p><strong>Summary</strong></p><p><strong></strong>Moringa powder has shown promise in animal and test-tube studies for a variety of health benefits, but research in humans is lacking.</p>Supplemental Forms
<p>You can buy moringa in several forms, including powder, capsules, and tea.</p><h3>Powder</h3><p>Due to its versatility, moringa leaf powder is a popular option.</p><p>It's said to have a bitter and slightly sweet taste. You can easily add the powder to shakes, smoothies, and <a href="https://www.healthline.com/nutrition/7-benefits-of-yogurt" target="_blank">yogurt</a> to boost your nutritional intake.</p><p>Recommended serving sizes of moringa powder range from 2–6 grams.</p><h3>Capsules</h3><p>The capsule form of moringa leaves contains the crushed leaf powder or its extract.</p><p>It's best to choose supplements that contain the extract of the leaf because the extraction process improves the bioavailability or absorption of the leaf's beneficial components.</p><p>You can differentiate between the two by reading the supplement facts <a href="https://www.healthline.com/nutrition/how-to-read-food-labels" target="_blank">label</a>, which will state whether the product contains the powdered leaf or extract form.</p><h3>Tea</h3><p>Moringa can also be consumed as a tea.</p><p>If desired, spices and herbs — such as <a href="https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon" target="_blank">cinnamon</a> and lemon basil — can help offset the slightly earthy taste of pure moringa leaf tea.</p><p>It's naturally caffeine-free, so you can consume it as a relaxing beverage before bed.</p><p>It's also a good option if you're sensitive to the effects of caffeine.</p><p><strong>Summary</strong></p><p><strong></strong>Moringa powder can be added to many drinks, taken as a capsule, or consumed as a tea.</p>Safety and Side Effects
<p>Moringa powder is generally well tolerated with a low risk of side effects (<a href="https://www.ncbi.nlm.nih.gov/pubmed/25808883" target="_blank">19</a>).</p><p>Studies report no adverse effects in humans who consumed 50 grams of moringa powder as a single dose or 8 grams per day for 28 days (<a target="_blank" href="https://www.tandfonline.com/doi/abs/10.3109/09637489309017439">20</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5727834/" target="_blank">21</a>).</p><p>Regardless, it's still a good idea to speak with your healthcare provider or pharmacist before trying moringa powder — especially if you're taking medications for blood pressure or blood sugar control.</p><p><strong>Summary</strong></p><p><strong></strong>Studies suggest that moringa powder has a strong safety profile, but you should consult with your healthcare practitioner before trying moringa powder or other new supplements.</p>The Bottom Line
<p><em>Moringa oleifera</em> is a tree that grows in several countries.</p><p>Leaves of the tree contain healthy compounds, including <a href="https://www.healthline.com/nutrition/micronutrients" target="_blank">vitamins</a>, minerals, and polyphenols.</p><p>Though moringa powder is often marketed for weight loss, more research is needed before this and other benefits can be confirmed.</p><p>In any case, moringa powder is nutritious and likely safe for most people when consumed in recommended doses.</p>From Your Site Articles
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Polar bears on Barter Island on the north slope of Alaska wait for the winter sea ice to arrive so they can leave to hunt seals, on Sept. 28, 2015. cheryl strahl / Flickr
The climate crisis wreaks havoc on animals and plants that have trouble adapting to global heating and extreme weather. Some of the most obvious examples are at the far reaches of the planet, as bees disappear from Canada, penguin populations plummet in the Antarctic, and now polar bears in the Arctic are struggling from sea ice loss, according to a new study, as CNN reported.
<p>In the study, published in <a href="https://esajournals.onlinelibrary.wiley.com/doi/full/10.1002/eap.2071" target="_blank">Ecological Applications</a>, researchers found that polar bears are losing weight and having fewer babies because their habitat is under threat. The scientists from the University of Washington found that polar bears are spending more time on land than in previous decades, as <a href="https://www.oceanographicmagazine.com/polar-bears-baffin-bay/" target="_blank">Oceanographic Magazine</a> reported.</p><p>Polar bears rely on sea ice for every aspect of their survival. They use sea ice to hunt seals, travel, build dens and mate. As ice begins to melt earlier in the year, the polar bears have less time for eating and having babies, as <a href="https://www.cnn.com/2020/02/14/world/polar-bears-thinner-fewer-cubs-scn-trnd/index.html" target="_blank">CNN</a> reported.</p>
<p>"Climate-induced changes in the Arctic are clearly affecting polar bears," said lead author Kristin Laidre, an associate professor of aquatic and fishery sciences at the University of Washington, in a <a href="https://www.futurity.org/sea-ice-polar-bears-climate-change-2281032-2/" target="_blank">statement</a>. "They are an icon of climate change, but they're also an early indicator of climate change because they are so dependent on sea ice."</p><p>The intentional research team looked at satellite tracking and visual monitoring of polar bears in the 1990s and compared them with more recent years. The team focused on the area around Baffin Bay, a large expanse of water between northeastern Canada and Greenland.</p><p>Laidre and her team tracked female polar bears and gauged their litter size and general health in two different periods — the 1990s and from 2009 to 2015, according to a <a href="https://www.futurity.org/sea-ice-polar-bears-climate-change-2281032-2/" target="_blank">press release</a> from the University of Washington.</p><p>The satellite tracking tags showed the researchers that the polar bears averaged 30 more days on land in the period from 2009 to 2015 than they did in the 1990s. In the 90s, the bears averaged 60 days on land. More recently, it has been 90 days, as <a href="https://www.oceanographicmagazine.com/polar-bears-baffin-bay/" target="_blank">Oceanographic Magazine</a> reported.</p>
<p>"When the bears are on land, they don't hunt seals and instead rely on fat stores," said Laidre, as the <a href="https://globalnews.ca/news/6552854/polar-bears-climate-change/" target="_blank">Global News</a> in Canada reported. "They have the ability to fast for extended periods, but over time they get thinner."<br></p><p>The more time the bears spend on land, the thinner they get, the researchers found. Out of the 352 bears studied in the more recent period, not even 50 were considered fat, as the <a href="https://globalnews.ca/news/6552854/polar-bears-climate-change/" target="_blank">Global News</a> reported. That's less than 15 percent. The bears need to be fat by the end of summer to make it through the winter.</p><p>The nutritionally stressed polar bears are venturing further into residential areas than ever before and more frequently, which can lead to conflict between people and the vulnerable bears, as <a href="https://www.cnn.com/2020/02/14/world/polar-bears-thinner-fewer-cubs-scn-trnd/index.html" target="_blank">CNN</a> reported.</p><p>In December, a polar bear warning was issued in Newfoundland after a bear was spotted there. These types of sightings have become more frequent since 2013, according to the <a href="https://globalnews.ca/news/6552854/polar-bears-climate-change/" target="_blank">Global News</a>.</p><p>"This work just adds to the growing body of evidence that loss of sea ice has serious, long-term conservation concerns for this species," Laidre said in a <a href="https://www.futurity.org/sea-ice-polar-bears-climate-change-2281032-2/" target="_blank">statement</a>. "Only human action on climate change can do anything to turn this around."</p>
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<p>Ideally, a granola bar should be packed with fiber, protein, healthy fats, vitamins, and minerals to act as a healthy snack that keeps hunger at bay between meals.</p><p>Yet, in reality, many granola bars are loaded with sugar or highly processed ingredients, which means they end up more like a candy bar than a nutritious snack.</p><p>Here are 12 healthy granola bars designed to suit a variety of life stages, dietary needs, and health or fitness goals.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/healthy-granola-bars" target="_blank">Healthline</a></em><em>.</em></p>
1–2. Kid-Friendly Granola Bars
<p>The best granola bars for children should be made from whole, minimally processed ingredients and contain as little <a href="https://www.healthline.com/nutrition/too-much-sugar" target="_blank">added sugar</a> or salt as possible.</p><p>Although very few granola bars fit these criteria — including those marketed specifically for kids — the two options below do.</p><p><strong>1. Phyter Plant-Based Bars</strong></p><p><strong></strong>These bars are made from a handful of mostly whole ingredients, including fruit, nuts, <a href="https://www.healthline.com/nutrition/9-benefits-oats-oatmeal" target="_blank">oats</a>, and seeds, and provide very little added sugar or salt.</p><p>They're available in six flavors, ranging from sweet potato and coconut to peanut butter and berries. What's more, they contain no gluten, soy, eggs, or dairy, which also makes them suitable for kids with allergies to these ingredients.</p><p>One 1.8-ounce (50-gram) bar contains 190–200 calories, 8–10 grams of fat, 23–24 grams of carbs, and 6 grams of protein. They also pack 3–4 grams of fiber, less than 10 mg of salt, and 7–9 grams of sugar — of which only 4 grams are from added sugars.<a href="https://phyterfood.com/our-goods/" target="_blank"></a></p><p>If you want to try these plant-based bars, shop for them online.</p><p><strong>2. Nākd Bars</strong></p><p>Nākd bars are made from fruit, nuts, and spices and harbor no added sugar or syrups and very little added salt. They're also gluten-free, dairy-free, and vegan, and come in 17 distinct flavors, including salted caramel and carrot cake.</p><p>One 1.3-ounce (35-gram) bar contains 124–156 calories, 5–11 grams of fat, 13–19 grams of carbs, 2–5 grams of <a href="https://www.healthline.com/nutrition/how-much-protein-per-day" target="_blank">protein</a>, 2–3 grams of fiber, less than 20 mg of salt, and 12–18 grams of sugar — none of which is added.<a href="https://eatnakd.com/products/berry-delight/" target="_blank"></a></p><p>If you can't find these tasty bars locally, shop for them online.</p><p><strong>Summary</strong></p><p><strong></strong>Kid-friendly granola bars should be made from minimally processed ingredients and contain very little added sugar or salt. Phyter plant-based bars and nākd bars are two good options.</p>3–5. Low-Calorie Granola Bars
<p>Low-calorie granola bars are a convenient, pre-portioned snack that's especially handy for people <a href="https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible" target="_blank">trying to lose weight</a> or reduce their overall calorie intake.</p><p>For best results, steer clear of highly processed, artificially sweetened granola bars. Instead, opt for ones made from whole ingredients, such as whole grains, fruit, nuts, or seeds, as these are more likely to help you meet your daily nutrient needs.</p><p>It's also worth favoring bars rich in fiber and protein. These two nutrients can help you feel fuller for longer, potentially aiding weight loss by reducing the daily number of calories you eat.</p><p><strong>3. Health Warrior Chia Bars</strong></p><p>Health Warrior chia bars are made from mostly whole, plant-based ingredients — primarily <a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds" target="_blank">chia seeds</a>.</p><p>These bars are also dairy-free, gluten-free, and soy-free and contain a mere 100 calories per 0.9-ounce (25-gram) bar. You can expect around 4.5 grams of fat, 14 grams of carbs, 5 grams of fiber, 3 grams of sugar, and 3 grams of protein per portion (<a href="https://www.healthwarrior.com/collections/chia-bars" target="_blank">6</a>).</p><p>If your local supermarket doesn't carry these delicious chia bars, purchase them online.</p><p><strong>4. Kashi Chewy Granola Bars</strong></p><p><strong></strong>Kashi chewy granola bars are largely comprised of <a href="https://www.healthline.com/nutrition/9-benefits-of-whole-grains" target="_blank">whole-grain</a> oats, come in a variety of flavors, and provide 120–140 calories per 1.3-ounce (35-gram) bar.</p><p>One portion also contains 2.5–6 grams of fat, 21–26 grams of carbs, 3–4 grams of fiber, and 2–4 grams of protein. Each bar is sweetened with rice syrup and cane sugar, although the total amount of added sugars remains low, at around 6–9 grams per bar.<a href="https://www.kashi.com/en_US/our-foods/bars.html" target="_blank"></a></p><p>You can buy Kashi bars locally or online.</p><p><strong>5. Sheffa Savory Bars</strong></p><p><strong></strong>If you prefer non-sweet granola bars, Sheffa savory bars may be an interesting option for you.</p><p>Made from whole ingredients, such as whole grains, <a href="https://www.healthline.com/nutrition/chickpeas-nutrition-benefits" target="_blank">chickpeas</a>, seeds, dried vegetables, herbs, and spices, they contain 140–150 calories per two 0.6-ounce (18-gram) bars.</p><p>Two bars also provide around 5–7 grams of fat, 7–8 grams of fiber, 4 grams of protein, and 23–24 grams of carbs — less than 1 gram of which comes from added sugars.<a href="https://sheffafoods.com/pages/savory-bars" target="_blank"></a></p><p>To try Sheffa savory bars, shop for them locally or online.</p><p><strong>Summary</strong></p><p><strong></strong>Low-calorie granola bars are an option for people trying to limit their calories or lose weight. Make sure the one you choose is made from mostly whole ingredients and offers fiber and protein.</p><span></span><span></span>6–8. Protein-Rich Granola Bars
<p>Protein-rich granola bars can help limit hunger between meals and make for a great recovery snack after a grueling workout. Here are a few options that offer decent amounts of fiber and aren't loaded with added sugars or artificial flavors.</p><p><strong>6. Lärabar Protein</strong></p><p>These gluten-free granola bars are made from a blend of fruit, nuts, and spices and enriched with <a href="https://www.healthline.com/nutrition/pea-protein-powder" target="_blank">pea protein</a>.</p><p>They contain no artificial flavors, preservatives, or sweeteners and provide around 210–230 calories, 7–10 grams of fat, 24–26 grams of carbs, 4 grams of fiber, and 11 grams of protein per 1.9-ounce (52-gram) bar.<a href="https://www.larabar.com/our-products/larabar-protein" target="_blank"></a></p><p>They also pack around 18 grams of sugar per bar, which can appear high at first glance. However, only up to 2 grams come from added sugar, with the rest from naturally sweet ingredients, such as <a href="https://www.healthline.com/nutrition/benefits-of-dates" target="_blank">dates</a>, apples, and blueberries.</p><p>Many supermarkets carry Lärabar protein bars, but you may get a better deal online.</p><p><strong>7. RXBAR</strong></p><p><strong></strong>These 8-ingredient, high-protein bars are made in large part from dates, <a href="https://www.healthline.com/nutrition/egg-whites-nutrition" target="_blank">egg whites</a>, nuts, and spices. What's more, they're gluten-free and contain around 200–210 calories and 12 grams of protein per 1.9-ounce (52-gram) bar.</p><p>Per portion, they also provide 7–10 grams of fat, 22–26 grams of carbs, 3–6 grams of fiber, and 13–18 grams of sugar — none of which are added.<a href="https://www.rxbar.com/shop/rxbar.html" target="_blank"></a></p><p>If you want to give RXBARs a try, buy them locally or online.</p><p><strong>8. Kashi Go Protein Bar</strong><strong>s</strong></p><p>These protein-rich granola bars come in three flavors — <a href="https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate" target="_blank">dark chocolate</a> and almonds, crunchy peanuts and peanut butter, and dark chocolate and peanut butter.</p><p>They're made from plant-based ingredients, including oats, nuts, and pea protein powder.</p><p>Each 1.8-ounce (50-gram) bar provides around 220–230 calories, 12–14 grams of fat, 18–20 grams of carbs, 6 grams of fiber, and 12 grams of protein — plus only 6 grams of added sugar per portion.<a href="https://www.kashi.com/en_US/kashi-go.html" target="_blank"></a></p><p>If you can't find these tasty bars at your local store, shop for them online.</p><p><strong>Summary</strong></p><p><strong></strong>These high-protein granola bars are rich in fiber and contain very few added sugars or artificial flavors. They're a great way to reduce hunger between meals or speed up recovery after a workout.</p><span></span>9–12. Nut- or Grain-Free Granola Bars
<p>Nut- or grain-free granola bars can come in handy for people with allergies or food intolerances. Here are some good choices.</p><p><strong>9. Purely Elizabeth Bars</strong></p><p><strong></strong>These grain-free bars are made exclusively from nuts, seeds, coconut flakes, <a href="https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil" target="_blank">coconut oil</a>, and spices. All flavors are gluten-free and vegan. Besides, they contain no genetically modified organisms (GMOs) and are sweetened with only a small amount of coconut sugar.</p><p>Each 1.1-ounce (30-gram) bar provides around 230 calories, 18 grams of fat, 12 grams of carbs, 3 grams of fiber, 7 grams of protein, and only 5 grams of added sugar.<a href="https://purelyelizabeth.com/pages/collection-shop-all#bars-collection" target="_blank"></a></p><p>While you may be able to find these bars locally, buying online is another option.</p><p><strong>10. Caveman Grain-Free Granola Bars</strong></p><p><strong></strong>These <a href="https://www.healthline.com/nutrition/grain-free-diet" target="_blank">grain-free</a> bars are mostly made from a mix of nuts, seeds, and dried fruit and sweetened with a small amount of sugar and tapioca or maple syrup.</p><p>They come in flavors like blueberry almond, cinnamon raisin, and coconut cashew. Each 1.3-ounce (35-gram) bar contains 180 calories, 12 grams of fat, 13–14 grams of carbs, and 5–6 grams of protein.</p><p>You can also expect around 3 grams of fiber and less than 8 grams of sugar per portion.<a href="https://www.cavemanfoods.com/collections/grain-free-granola-bars" target="_blank"></a></p><p>If you want to try these grain-free bars, shop for them locally or online.</p><p><strong>11. Enjoy Life Chewy Bars</strong></p><p><strong></strong>Enjoy life chewy bars are free from the <a href="https://www.healthline.com/nutrition/common-food-allergies" target="_blank">top eight allergens</a>, including nuts and wheat. They also certified halal, kosher, and non-GMO and come in seven flavors.</p><p>These bars are made from a blend of rice, buckwheat, and millet flours, plus ingredients like flax seeds, sunflower seeds, dates, dried fruit, and spices.</p><p>Sweetened with tapioca syrup and sugar, they provide around 130 calories, 3.5 grams of fat, 24 grams of carbs, 2 grams of fiber, 9 grams of sugar, and 1 gram of protein per 1.2-ounce (33-gram) bar.<a href="https://enjoylifefoods.com/collections/chewy-bars" target="_blank"></a></p><p>Find these tasty chewy bars at your local store or online.</p><p><strong>12. Go Raw Sprouted Bars</strong></p><p><strong></strong>Go Raw sprouted bars are made from whole ingredients, such as fruit, sprouted seeds, and spices.</p><p>They're free from most nuts and grains, although some bars do contain <a href="https://www.healthline.com/nutrition/coconut-nutrition" target="_blank">coconut</a>, which the Food and Drug Administration (FDA) lists as a tree nut. That said, experts suggest that most people allergic to tree nuts can safely eat coconut.</p><p>Bars come in sizes varying from 1.2–1.7-ounces (34–48 grams) and contain 140–250 calories, 7–15 grams of fat, 19–21 grams of carbs, 5 grams of fiber, and 3–6 grams of protein per portion.</p><p>They also provide 11–15 grams of sugar, almost none of which comes from added sugar.<a href="https://www.goraw.com/shop/sprouted-bars/" target="_blank"></a></p><p>Go Raw sprouted bars are available in specialty stores or online.</p><p><strong>Summary</strong></p><p><strong></strong>These nut or grain-free granola bars are mostly made from whole or minimally processed ingredients and can be particularly appealing for people with food allergies or intolerances.</p><span></span><span></span><span></span><div><strong></strong></div>Homemade Granola Bars
<p>Homemade granola bars are a great alternative to store-bought ones.</p><p>Because they typically use minimally processed ingredients and very little added sugar or salt, they're often more nutritious than packaged versions.</p><p>Plus, they're very simple to make. To get started, mix the ingredients below in a large bowl:</p><ul><li>2 cups (160 grams) of oats</li><li>1 cup (130 grams) of chopped <a href="https://www.healthline.com/nutrition/9-healthy-nuts" target="_blank">nuts of your choice</a></li><li>1 cup (147 grams) of packed, diced, pitted dates</li><li>1/4–1/2 cup (60–120 ml) of your nut butter of choice</li><li>1/4 cup (60 ml) of maple syrup or honey (optional)</li><li>dried fruit, coconut flakes, or chocolate chips to taste (optional)</li></ul><p>Once well mixed, spread the mixture equally over a lined loaf pan or baking dish. Bake for 25–30 minutes at 350℉ (176℃) and let cool before slicing and serving. Alternatively, freeze for 20–25 minutes before serving.</p><p>This recipe is very versatile and can be adjusted according to your personal preferences.</p><p>For instance, you can substitute the oats with puffed rice, kamut flour, or cooked quinoa or <a href="https://www.healthline.com/health/diabetes/millet-for-diabetes" target="_blank">millet</a>. The dates can be swapped for mashed banana and the nuts replaced with seeds.</p><p>You can also adjust the quantities of all ingredients to your liking. Granola bars stored in an airtight container will remain fresh for around 1 week. You can extend their shelf life by storing them in your freezer and defrosting small amounts as needed.</p><p><strong>Summary</strong></p><p><strong></strong>Homemade granola bars only require a few ingredients and are simple to make. They're also often more nutritious than store-bought versions.</p>The Bottom Line
<p>Though <a href="https://www.healthline.com/nutrition/are-granola-bars-healthy" target="_blank">granola bars</a> are easy and convenient, many of the options lining supermarket shelves are loaded with added sugar, salt, and heavily processed ingredients — making for a less-than-ideal snack.</p><p>Still, with some searching, it's possible to find healthy alternatives. The healthy options above are made from mostly whole, nutrient-rich ingredients with little to no added sugars.</p><p>If you can't find them or are looking for a lower-cost alternative, you can make your own using your choice of simple, nutrient-rich ingredients.</p>From Your Site Articles
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