Amidst the constant stream of diet trends, it's really important to prioritize health over quick fixes. Many people will follow diet trends they find on social media and follow it, ignoring how it may affect their health later in life. While eliminating sugary drinks and processed foods can be beneficial, you must remember that you are cutting out a big chunk of macronutrient groups, which can lead to nutritional deficiencies and health problems. Then we have the carnivore diet, an extreme version of the ketogenic diet, which eliminates carbohydrates entirely, relying solely on animal products for sustenance. This approach raises significant concerns regarding heart health.

Dangers of Zero Carbs

Having a carnivore diet means complete elimination of carbohydrates, even the ones that have proven health benefits. Many animal products consumed on this diet are high in saturated fat and cholesterol and eliminating plant-based foods which are the primary source of fiber, you are hindering the body's ability to regulate cholesterol and blood pressure. This lack of fiber can also negatively impact gut health, which has broader implications for overall well-being.

Increased Risk of Cardiovascular Issues

We all know that high blood pressure, high cholesterol, diabetes, and obesity are known risk factors for heart disease. While the carnivore diet's restriction of sugar and refined carbohydrates may initially prevent blood sugar spikes, the potential for increased saturated fat and cholesterol intake poses a significant threat. Studies show that increased consumption of red meat and poultry can elevate the risk of high blood pressure in people. Similarly, diets high in saturated fat can raise LDL cholesterol levels, further increasing the risk of heart disease. Therefore, the carnivore diet, while potentially leading to short-term weight loss, may significantly compromise long-term cardiovascular health.

Protecting Your Heart Through Dietary Choices

Maintaining heart health doesn't necessitate eliminating meat entirely, but it does require mindful consumption of saturated fat, you must remember that indulging once in a while does not mean you are no longer taking care of yourself, but the end must justify the process, so try eating a controlled amount. Health organizations recommend limiting saturated fat intake to a small percentage of daily calories. This basically translates to a relatively small amount for most individuals.

Beyond Saturated Fat: Other Dietary Considerations

While saturated fat is a cause of concern, there are other dietary factors that play a crucial role in heart health. Added sugar and sodium can also negatively impact cardiovascular well-being, doctors often discourage people from consuming too much of both as they aid in unhealthy weight gain or high blood pressure. Limiting added sugar intake to a small percentage of daily calories is recommended. Similarly, reducing sodium consumption by substituting processed foods with natural alternatives can contribute significantly to heart health.

Embracing a Heart-Healthy Lifestyle

From the research and studies, we understand that having a more balanced diet, which includes fiber-rich foods like nuts, fruits, vegetables, and whole grains is essential for maintaining heart health. Try aiming for a daily intake of at least 30 grams of fiber and you will see how it can significantly benefit cardiovascular function. Another thing that is equally important is incorporating regular physical activity. Finding enjoyable forms of movement, whether it is a social sports or activities you find pleasurable like dancing, can make exercise a sustainable and positive part of a heart-healthy lifestyle, people often find that dragging yourself to places you do not like does not work long term. With this holistic approach of combining a balanced diet with regular exercise, you will get the best protection for long-term cardiovascular well-being.

In today’s times, the consumers are becoming more health conscious and whenever they buy a new product, they tend to check the nutrition labels that helps them in making a better choice between multiple brands. However, making that choice can be a huge task since there is a surge in nutrition and health claims such as high protein, no added sugar, low fat, multigrain, etc., which usually confuse and often mislead them.

So now the question is: how do they make the right choice? The answer is by understanding how to read food labels. This understanding will help them in making informed decisions and choosing what is better suited for their health and needs. All packaged foods have a nutrition information label either at the back of the package or on the side.

Now let us look at a sample label and understand how to read it effectively.

1. Start with the serving size information:

While looking at the nutrition label, the first thing to notice should be the total number of servings in the package and the recommended serving size. The serving size equates to the quantity people usually consume, not how much should be consumed. So, all the nutrients that are shown on the label refer to the serving size. If we consider this label,

1 serving = 25 grams, so if 50 grams of supplement is consumed, the calorie and other nutrient values will also double.

2. Calories:

Calories refer to the amount of energy that is yielded from 1 serving of that particular product. So, in this scenario, there are 90 kcal in 1 serving of the supplement. If the entire container is consumed, it would equate to 10 servings or 361 kcal. So, one important point to remember is that the number of servings will determine the number of calories consumed. It is always advised to be mindful of the portion size to avoid excess calorie consumption.

3. Nutrients

The next thing to focus on is the list of nutrients. This list can be used to understand what would be suitable for individual dietary needs. The choice can be made based on which nutrients are required in larger quantities and the nutrients that have to be limited. Ideally, the nutrients that should be limited or consumed in lesser quantities should be saturated fats, sodium, and added sugars. These nutrients are associated with adverse health effects such as increased cholesterol, obesity, and high blood pressure.

One very common confusion is what is the difference between added sugars and total sugars? Total sugars refer to the sugars naturally present in many foods, such as milk and fruits, along with any added sugars present in the product. On the other hand, added sugars refer to the sugars that have been added during food processing, such as dextrose, sucrose, sweeteners like table sugar, etc. So, in this product, the total sugar is 10 grams per serving, and added sugar is 7.6 grams per serving.

Coming to fats, the different types of fats that are mentioned on the package are total fat, trans fat, unsaturated fat, and saturated fat. Out of these, trans and saturated fats increase the risk of cardiovascular diseases. On the other hand, unsaturated fats reduce the risk of heart diseases and are healthier. Ideally, foods with total fat less than 5 grams, saturated fats less than 2 grams, and trans fats at 0 grams should be chosen. Another way to understand the trans fat content is to check the ingredient list and see if ‘partially hydrogenated oils’ is mentioned.

Sodium is another important nutrient whose content must be definitely checked. The daily limit of sodium intake for an adult is limited to 2000 mg/day. Per serving, the amount of sodium may be categorised as:

· Low sodium: <140 mg

· Very low sodium: <35 mg

· No sodium foods: <5 mg

Another nutrient that can usually be misleading is protein. A lot of foods claim to be ‘high protein,’ but the reality can be otherwise. Look for foods that have at least 10-30 grams of protein per serving.

In conclusion, it is important to learn and understand how to spot marketing gimmicks such as low fat, low sodium, natural, etc., and read the labels properly to see whether the health claim is actually right or wrong. Ensure to read these on the label to make an informed purchase: the serving size, ingredients, sugar, fat and sodium content, calories per serve.

Remember: don’t let the label confuse you; let it inform you.

(By Asmita Jotshi, Nutritionist at Cloudnine Group of Hospitals, Pune)

If you are considering switching from dairy to plant-based alternatives such as oat and almond milk, a new study warns that the move could increase the risk of nutrient deficiencies, particularly among women and children.

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Published in The Lancet Planetary Health, the study found that replacing dairy products with unfortified plant-based alternatives could reduce the intake of essential vitamins and minerals.

“With the growing need to address environmental sustainability, many dietary recommendations are focused on plant-based diets and the reduced intake of animal products,” said Dr Katie Nicol, co-author of the study and Research Fellow at the University of Surrey, UK.

Dr Nicol explained that plant-based alternatives may not provide the same micronutrients as dairy products, putting vulnerable groups such as young children and adolescent females at greater risk of deficiencies that could affect their overall health.

Which Nutrients Could Be Lost When Replacing Dairy?

Also read: Can Eating Peanuts Daily Boost Brain Health And Lower Alzheimer's Disease Risk?

The study warned that replacing dairy products, even partially, with unfortified plant-based alternatives could reduce the intake of four essential micronutrients:

• iodine
• calcium
• riboflavin
• vitamin B12.

In the study, the researchers examined the impact of replacing milk, yoghurt and cheese with commercially available plant-based alternatives on micronutrient intake.

They analysed data from more than 3,500 individuals aged between 18 months and 100 years from the National Diet and Nutrition Survey. Using a modelling technique, they assessed how different levels of dairy replacement affected the intake of these four nutrients.

The findings showed that even modest replacements led to marked declines in all four micronutrients, with iodine intake being particularly affected.

Replacing just 20% to 35% of dairy products with plant-based alternatives, under current market fortification levels, increased iodine inadequacy among adolescent females from 54% to 65%. Among women aged 19–49, it rose from 32% to 42%.

With complete replacement, iodine inadequacy increased to 80% among adolescent females and 72% among adolescent males.

Why Is Iodine Particularly Important?

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Iodine is essential for producing thyroid hormones, which regulate metabolism and support healthy growth and brain development.

“People may also be unaware of the importance of iodine, which is needed to make thyroid hormones to regulate our metabolism, support healthy growth and brain development,” said lead author Dr Sarah Bath, Associate Professor at the University of Surrey.

She added that iodine is particularly important during pregnancy, when requirements increase, but adequate stores are also needed before pregnancy.

Dairy products are a major source of iodine, while unfortified plant-based alternatives contain very little of the mineral.

Can Fortification Prevent Nutrient Deficiencies?

The researchers also assessed whether mandatory fortification of plant-based dairy alternatives could help prevent nutrient deficiencies.

They found that fortifying these alternatives with essential micronutrients prevented declines in their intake when dairy products were replaced. However, iodine inadequacy remained high, affecting 59% of adolescent females.

The study also found that iodine-fortified bread could further improve iodine intake, reducing inadequacy among adolescent females to 37%.

The findings suggest that combining mandatory fortification of plant-based dairy alternatives with iodine-fortified bread could be the most effective strategy to reduce iodine inadequacy.

Eating about two servings of unsalted, skin-roasted peanuts daily may help support brain health, and reduce the risk of Alzheimer's Disease, suggests a study.

The study, conducted in older adults, suggests that eating 60 grams of peanuts daily for 16 weeks improved insulin responsiveness in brain regions involved in memory, a function that can weaken with age and is linked to Alzheimer's Disease.

Published in the peer-reviewed journal Food & Function, the study highlights how daily peanut consumption may influence brain insulin signalling. However, it does not establish that peanuts can prevent Alzheimer's disease.

How Daily Peanut Consumption Improved Brain Insulin Response

The study included 31 healthy adults aged 60 to 75. During the peanut consumption phase, participants ate 60 grams (approximately two servings) of peanuts daily for 16 weeks.

Researchers used a randomized, controlled crossover trial, allowing them to compare the effects of eating peanuts with those of avoiding them.

The elderly who consumed peanuts daily showed improved insulin responsiveness in several brain regions in the right hemisphere. These included parts of the lingual gyrus, hippocampus, parahippocampal gyrus and posterior cingulate gyrus, all involved in memory-related processes.

While insulin is best known for regulating blood sugar, it also plays an important role in the brain. It supports nerve cell growth, survival and communication, helping maintain memory and other cognitive abilities.

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Reduced brain responsiveness to insulin with age has been linked to cognitive decline.

"The hormone insulin plays an important role in the brain, where it supports memory and other cognitive processes. As people age, the brain may become less responsive to insulin, which has been linked to age-related cognitive decline," said Dr Peter Joris, associate professor in the Department of Nutrition and Movement Sciences at Maastricht University Medical Center, Netherlands.

"Our study found that daily peanut consumption beneficially affected insulin responsiveness in memory-related brain regions in older adults. These findings suggest that enhanced regional brain insulin responsiveness may contribute to the cognitive benefits of unsalted, skin-roasted peanut intake," he added.

Which Peanut Nutrients May Support Brain Health?

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Researchers supplied participants with premeasured packets of skin-roasted peanuts to ensure consistent consumption.

Participants were instructed to eat their peanuts in the morning or afternoon. They could consume the entire portion at once, divide it into smaller servings throughout the day or include the peanuts in their meals.

Researchers believe several peanut components, rather than a single nutrient, may contribute to the observed effects.

"Multiple nutrients present in peanuts, including unsaturated fats, dietary fibre, vitamins and minerals and bioactive phytochemicals, could potentially contribute to the observed brain benefits," said Joris.

"Peanuts are also a good source of plant-based protein and are especially rich in L-arginine. L-arginine is a key precursor of nitric oxide (NO), which has been reported to facilitate learning and memory performance," he added.

Peanut and Improvements in Blood Flow and Verbal Memory

A previous study published in the peer-reviewed journal Clinical Nutrition 2025, found that consuming peanuts for 16 weeks increased overall cerebral blood flow (CBF) by 3.6% and improved verbal memory performance by 5.8%.

Cerebral blood flow measures the amount of blood circulating through the brain, delivering oxygen and nutrients that brain cells need to function. It is also an indicator of brain blood vessel health.