For many people, black coffee is the go-to morning pick-me-up. But could this beloved beverage do more than just wake you up? Emerging research suggests that black coffee might help reduce fat accumulation around the liver, a key factor in conditions like non-alcoholic fatty liver disease (NAFLD).

Link Between Coffee And Liver Health

The liver plays a crucial role in filtering toxins, processing nutrients, and regulating metabolism. However, excessive fat deposits around the liver can impair its function, increasing the risk of inflammation, insulin resistance, and even liver disease.

Recent studies indicate that coffee, particularly black coffee, may offer protective benefits. The magic lies in its rich composition of bioactive compounds, including caffeine, chlorogenic acid, and polyphenols. These compounds are known for their antioxidant and anti-inflammatory properties, which may help combat fat buildup in the liver.

What Research Says

Several studies have examined the effects of coffee on liver fat. A 2021 study published in the Journal of Clinical Medicine found that individuals who consumed more than three cups of coffee daily had lower liver fat levels compared to non-coffee drinkers. Researchers believe this is due to coffee’s ability to enhance fat metabolism and reduce oxidative stress in liver cells.

Another study, conducted by researchers from the University of Naples, suggested that caffeine stimulates the breakdown of lipids (fat molecules), potentially preventing fat accumulation in the liver. Additionally, chlorogenic acid—one of coffee’s key antioxidants—has been found to reduce insulin resistance, a major contributor to fatty liver disease.

How Black Coffee Helps Melt Liver Fat

Unlike sugar-laden coffee drinks, plain black coffee is free of added calories and unhealthy fats. Here’s how it might contribute to a healthier liver:

Boosts Metabolism: Caffeine is a natural stimulant that increases metabolic rate, promoting fat burning.

Reduces Inflammation: Coffee’s antioxidants help lower liver inflammation, which is a major factor in the progression of liver diseases.

Improves Insulin Sensitivity: Better insulin regulation means less fat storage in the liver.

Prevents Liver Fibrosis: Some studies suggest that coffee consumption reduces liver stiffness, lowering the risk of fibrosis and cirrhosis.

How Much Coffee Should You Drink?

Moderation is key. Experts suggest that drinking 2–4 cups of black coffee per day may offer liver-protective benefits without causing negative effects like jitteriness, acid reflux, or disrupted sleep. However, those with caffeine sensitivity or certain health conditions should consult a doctor before increasing their intake.

While black coffee alone won’t magically melt away liver fat, it can be a valuable addition to a healthy lifestyle. Pairing it with a balanced diet, regular exercise, and avoiding excessive alcohol and processed foods is essential for long-term liver health.

When it comes to saving time, we have built many things, from quicker transportation to smart home appliances. These things reduce not just the process as well as the effort so that we can focus on more important things. Similarly, protein bars were not only an easy but also efficient way to get your daily nutrient intake. However, are they as healthy as they seem?

Less Protein, Lower Quality?

A new study published in Scientific Reports (Nature) raises questions about the actual nutritional value of many protein bars. The study found that a significant number of the 1,600+ bars tested contained less protein than advertised. Even more concerning, the quality of the protein in most bars was often poor, impacting how well your body can absorb it.

What the Study Found?

Researchers looked at information from a large online database of food products. They started with about 4,600 protein bars. Many of these bars were from the U.S., so it's likely that a lot of the 1,641 bars they ultimately tested are available where you shop. The researchers divided the bars into groups based on their protein type:

• Only plant protein (like from peas or rice)
• Only animal protein (like from milk)
• A mix of milk, egg, and soy protein
• A mix of milk, collagen, and soy protein

They then put the bars through a simulated digestion process to see how much protein the body would truly absorb. Here's what they found:

Many bars weren't actually "high protein"

While most bars got at least 20% of their calories from protein, about one-fifth of them didn't. This standard is actually stricter than what our food authorities consider "good" or "excellent" sources of nutrients.

Protein in some bars was hard to digest

How well the protein in the bars could be digested varied a lot, from less than half to over three-quarters. Surprisingly, some bars with proteins generally considered "high-quality" (like animal protein or soy) were harder to digest. High-quality proteins are important because they contain all the necessary building blocks your body can't make itself, and they're usually well-absorbed for muscle repair and growth.

Protein Bars: Go or No Go

Because so many people are trying to eat more protein, it's easy to think all protein bars are healthy. But this new study shows an important truth: the overall nutrition of a food can't always be judged by just one thing, like its protein content. Even if a bar has good protein, your body might not fully use it.

It's also worth remembering that protein bars are often highly processed. Eating a lot of these ultra-processed foods might be linked to health problems like a higher risk of obesity, heart disease, and type 2 diabetes.

On the other hand, for some people, protein bars can be very useful. If you have higher protein needs, or if your appetite isn't great (maybe due to medication or illness), a protein bar offers a convenient way to get a protein boost in a small serving. But even then, they shouldn't be your only protein source; they should be a supplement.

For better quality protein in a less processed form, consider options like Greek yogurt, cottage cheese, hard-boiled eggs, jerky, nuts, and seeds. These also offer other good nutrients like calcium, healthy fats, and fiber.

How to Pick a Healthier Protein Bar

If you still want to choose a protein bar, here are some tips:

Look for higher protein

Even if other ingredients affect how well protein is digested, it's still smart to choose bars with more protein. Ideally, this protein should come from animal sources like whey or milk, or from plant sources like soy or pea.

Check for low added sugar

While there isn't a strict rule for "low" added sugars, it's recommended to keep your added sugar intake to less than 10% of your total daily calories.

As the United States gears up for festive summer gatherings and red-white-and-blue desserts ahead of the Fourth of July, the U.S. Food and Drug Administration (FDA) has issued a high-alert warning for one holiday staple—organic blueberries.

12,000 Pounds of Berries Recalled

On Tuesday, the FDA announced a recall involving 12,000 pounds of organic bulk blueberries distributed by Alma Pak International LLC, a company based in Alma, Georgia. The berries, according to the agency, tested positive for Listeria monocytogenes, a potentially dangerous bacteria known to cause foodborne illness.

“During routine testing, the firm received positive test results of Listeria monocytogenes on their finished product,” the FDA said in its official notice. The blueberries were reportedly shipped to a single customer in North Carolina, although the agency did not clarify whether that customer was a retailer, distributor, or foodservice business.

The recalled products include:

Product: Organic Bulk Blueberries

Lot Numbers: 13325 G1060 and 13325 G1096

Quantity: 400 boxes weighing 30 pounds each

Recalling Firm: Alma Pak International LLC, Alma, GA

While the recall was first initiated on June 9, it wasn’t until this week that the FDA categorized it as a Class I recall—the most severe classification. Class I recalls are reserved for situations in which there is a reasonable probability that the product will cause serious health consequences or even death.

Listeria Concerns Continue to Rise

This incident is part of a broader trend in recent months, with Listeria monocytogenes making frequent appearances in food safety recalls. Just this year, products like shrimp, pasta, and cheese have been pulled from shelves over similar contamination concerns.

Listeria infection, or Listeriosis, is particularly risky for vulnerable populations such as pregnant people, older adults, and individuals with weakened immune systems. According to the Cleveland Clinic, symptoms may include fever, headache, muscle aches, vomiting, and diarrhea. In more severe cases, Listeriosis can lead to complications such as meningitis or miscarriage.

Food Safety in Summer

Food poisoning incidents tend to spike in the summer, largely because perishable items are often left unrefrigerated for long periods during picnics and barbecues. With blueberries often used in patriotic-themed desserts and salads, this recall serves as a timely reminder to double-check product labels and lot numbers.

If you’re uncertain about the origins of berries at your upcoming holiday gathering, experts advise erring on the side of caution. “When in doubt, leave it out,” remains sound food safety advice—especially when vulnerable guests are involved.

As of now, no illnesses have been reported in connection with the recalled blueberries. Consumers are encouraged to monitor FDA announcements for further updates and to discard or return any product that may be part of the affected lot.

The connection between your plate and your pillow might be stronger than you think. While most sleep advice focuses on screen time, stress levels, and bedtime routines, a growing body of research suggests that what you eat—particularly before bed—can significantly affect not only how well you sleep but even the kinds of dreams you have. And in a surprising twist, one of the biggest culprits might be sitting in your refrigerator: dairy.

From cheesy nightmarish tales of yore to contemporary arguments over late-night munching, the question lingers: Do dinner plates actually control dreams? A recent study released in Frontiers in Psychology brings new evidence to this classic question, with a look at how dairy and other food influences sleep quality and dream patterns, particularly in young adults.

In one recent study with more than 1,000 college-age subjects from Canada's MacEwan University, researchers discovered that 40.2% of those surveyed said their diet had a noticeable effect on the way they slept. Even more specifically, roughly 25% indicated certain foods made their sleep worse, and almost 20% said other foods improved their sleep. As far as nightmares went, desserts and dairy had the highest guilty ratings—sweets were responsible for 31% of nightmare complaints, and dairy wasn't far behind with 22%.

Significantly, these were not solitary findings. Individuals with documented food sensitivities, especially lactose intolerance, experienced greater quantities of gastrointestinal symptoms that appeared to correlate with poor sleep and more frequent nightmares. The worse the gastrointestinal symptoms, the worse the nightmares in terms of how distressing and vivid.

Why Dairy Might Be Wreaking Havoc at Night?

So, what’s the science behind this? According to Dr. Tore Nielsen, lead researcher and professor of psychiatry at the University of Montreal, there’s a likely explanation rooted in how our bodies respond to dairy. For individuals with lactose intolerance, consuming milk, cheese, or yogurt can trigger bloating, cramping, gas, and indigestion—symptoms that don’t magically disappear once you’re asleep.

When the body is working through gastrointestinal upset during the night, it can contribute to restlessness during sleep, lighter sleep stages, and more frequent awakenings—all of which have been proven to increase dream recall and vividness. This, in turn, can make bad dreams or nightmares more real and memorable. Anxiety, another frequent reaction to discomfort caused by food, is perhaps also responsible for the rise in bad dreams among participants.

When participants were asked about foods most frequently associated with bad sleep, desserts and sweets, spicy food, and milk, yogurt, and cheese ranked atop the list. In contrast, fruits, herbal teas, and vegetables were most frequently attributed to improved sleep.

The most interesting part of the study, however, was its examination of dreams. 5.5% of the participants reported that food impacted their dre

The notion that food influences dreams is not novel. A 2015 study, for instance, discovered anecdotal evidence that cheese and other dairy foods were associated with unusual or vivid dreams. That said, this newer research is the first to explicitly investigate the mechanisms behind such effects, hypothesizing lactose intolerance as a potential trigger, as opposed to dairy per se.

Even so, professionals are hesitant to make decisive conclusions. The subjects for the study were all psychology students—potentially introducing bias by way of their educational experience with sleep and dream research. In addition, the information was self-reported, which is always likely to bias findings. Even so, however, despite these shortcomings, the relationship between food-based symptoms and disrupted sleeping patterns is an intriguing argument for further research.

Foods That Help or Harm Sleep

Though most frequently accused of causing nightmares and bad sleep were sweets and dairy, other foods had beneficial influences. Participants attributed fruits, herbal teas such as chamomile and lemon balm, and vegetables to improved quality of sleep. These are less demanding on digestion and may induce relaxation, which can facilitate healthy sleep patterns and better dreams.

Conversely, spicy foods, saturated and salty foods (such as pizza, burgers, and fried chicken), and caffeinated or sweet beverages were also found to be linked to disturbed sleep and worse dream experiences.

Although dairy has been the main event in this research, it wasn't the sole food group linked to bad sleep or nightmares. Spicy meals and sweet desserts were also frequently culprits. Such foods have the potential to raise core body temperature, interfere with digestion, or cause a spike in blood sugar—each of which can affect how restful you sleep and how often you wake at night.

Conversely, participants reported improved sleep quality with the consumption of herbal teas, fruits, and vegetables. These findings align with existing nutritional science, which supports a plant-forward, low-inflammatory diet for optimal sleep.

How to Eat for Better Sleep and Dreams?

If you're having unusual or disturbing dreams and suspect that your diet is involved, the answer isn't necessarily to eliminate dairy foods altogether. Rather, you can try it as an experiment in personal health and sleep cleanliness. Although the science is continuing to develop, there are evidence-based measures that you can take in order to reduce the likelihood of food-related sleep disturbances and nightmares:

• Have dinner 2 to 3 hours before going to bed so that your body has time to digest.
• Don't eat spicy foods, drink alcohol, or consume caffeine near bedtime, as they will interfere with sleep.
• Don't overdo fast foods and foods with saturated fat and salt at night.
• Make meals balanced with protein, healthy fats, and complex carbohydrates—satisfying, but not too full.
• Select simple-to-digest bedtime snacks like nut butter and fruit, trail mix, or hummus with crackers or vegetables.
• Maintain a food and sleep diary to monitor patterns between what you consume, your nighttime dreams, and your quality of sleep.
• Drink water or non-caffeinated herbal teas to stay hydrated, but avoid sugary or carbonated beverages in the evening hours.

While there is still much we don't know about the connection between food, sleep, and dreaming, preliminary research indicates that what you're eating before bedtime is influencing your dream life more than you may want to think. So next time you grab that late-night cheese plate or cone of ice cream, think about more than just your stomach but your subconscious.