Cranberry juice isn't just a tart breakfast staple or tasty cocktail (or mocktail) mixer. It's a nutrient-packed beverage that's been relied upon for generations to treat the symptoms of bladder infections, as well as prevent them from occurring. In fact, a 2021 review in Nutrients showed that across more than a dozen trials, consuming cranberry-derived products consistently reduced the risk of developing urinary tract infections (UTIs) in human subjects. And while the authors were clear that the findings warranted further exploration, they were cautiously optimistic about the effect of cranberries on UTI susceptibility.

Cranberry Juice Lowers Cholesterol

While this is exciting news, it's far from being the only potential health benefit you can expect from drinking cranberry juice. According to scientific studies, cranberries can also help your body resist several other diseases that might surprise you. Take high cholesterol, for instance: Having a history of elevated cholesterol can increase your chances of diseases, including those of the kidney and cardiovascular system. But taking cranberry derivatives could alter those odds.

A 2024 review in Nutrients examined previous studies pertaining to the cholesterol-lowering potential of cranberries. While total cholesterol and low-density lipoprotein (LDL) cholesterol levels didn't show improvement after ingestion of cranberry products, the ratio of total cholesterol to high-density lipoprotein cholesterol was positively affected. Consequently, the review concluded that cranberries could help with the maintenance of cholesterol.

The same review discovered a possible correlation between dried cranberry food consumption and improved insulin resistance. Since diabetes is a prevalent health condition that can lead to further problems, having another food-based option to control blood sugar can provide diabetics with more choices.

Cranberry Juice Is Full Of Antioxidants, May Aid Cancer Prevention

Of course, the caveat is that dried cranberry products aren't cranberry juice. However, cranberry juice does still contain polyphenols, which are the antioxidant compounds that are thought to impact cholesterol and blood sugar.

Cranberry juice may also play a role in cancer prevention. A 2020 review in the Journal of Berry Research looked at the efficacy of cranberries as an anti-cancer food. Among several trials, consuming cranberry products appeared to inhibit the growth or spread of prostate cancer, esophageal cancer, and stomach cancer. While more research has been proposed to solidify the chemopreventive capacities of cranberries, the American Institute for Cancer Research notes that there is likely evidence that cranberry ingestion may also decrease the risk of pharynx, lung, and colorectal cancers.

If these results weren't enough to make you love your daily glass of cranberry juice, you'll be pleased to hear that drinking it might make you look healthier as well. A 2024 trial in Nutrients looked at the effects of drinking cranberry juice on facial skin. After six weeks of drinking cranberry juice, 22 women saw a marked improvement in their skin elasticity and anti-aging effect. Therefore, starting your day with a ruby red juice could give you a well-deserved and healthier glow.

Every year, new diet trends emerges, each promising quick weight loss, enhanced health, and enhanced well-being. Among the newest to make waves is the carnivore diet—a strict, meat-only eating regimen that does away with plant foods altogether. Supporters of the diet report outstanding advantages, from improved skin and fewer headaches to spectacular weight loss and even sharper mental acuity. Social media influencers have helped fuel its popularity, posting as meals steak, butter, and eggs.

Though the carnivore diet can promote weight loss in the short term, its long-term effects are problematic. The removal of whole food groups, particularly fruits, vegetables, and whole grains, sends alarm signals for nutritionists and doctors alike. Aside from individual health implications, this diet has serious environmental and ethical ramifications as well. Here's why you should consider twice before following this radical approach to eating.

The carnivore diet is founded on the disputed premise that our forebears mainly ate meat and fish, implying that carbohydrates are the cause of contemporary chronic diseases such as obesity and diabetes.

One of the most outspoken advocates of this diet is Shawn Baker, a former orthopedic surgeon and author of The Carnivore Diet (2019). Baker believes that this diet can cure depression, diabetes, arthritis, and autoimmune diseases. These assertions have no scientific evidence to support them, and Baker himself had his medical license revoked in 2017 because people questioned his competency.

The diet is extremely restrictive and includes only:

Meat (beef, pork, lamb, etc.)

Fish

Eggs

Poultry

Dairy (butter and hard cheeses only)

Instead, it entirely omits:

Fruits and vegetables

Whole grains

Legumes

Nuts and seeds

Processed foods

At first blush, this diet may hold a certain appeal for people who want to try a no-carb, easy approach to weight loss. But the risks far surpass any perceived benefit.

5 Reasons to Steer Clear of the Carnivore Diet

1. High in Saturated Fat and Cholesterol—A Threat to Heart Health

One of the most important issues with the carnivore diet is that it contains high levels of saturated fat and cholesterol. As meat and animal foods are the only foods in this diet, they end up consuming high levels of these fats, thus causing an increase in heart disease and stroke.

The American Heart Association (AHA) recommends limiting saturated fat intake to 6% of daily calories. That’s about 13 grams per day for someone on a 2,000-calorie diet. However, a single 4-ounce serving of ground beef contains approximately 4.5 grams of saturated fat. A person relying solely on meat could easily consume three to four times the recommended daily limit, significantly raising LDL (“bad”) cholesterol levels.

Long-term effects of elevated cholesterol are:

Higher risk of heart disease and stroke

Rise in blood pressure

Greater likelihood of getting atherosclerosis (clogged arteries)

2. Insufficiency of Fiber—Unhealthy for Gut Bacteria

Fiber is instrumental in maintaining health in the gut, stabilizing blood sugar, and maintaining the health of the heart. The carnivore diet, on the other hand, excludes fiber from foods such as fruits, vegetables, whole grains, and legumes.

Women: 25 grams of fiber

Men: 38 grams of fiber

As meat and animal foods lack nearly all fiber, eating this way can result in:

Constipation and abnormal bowel movements

Inadequate gut microbiome diversity, with heightened risk of gastrointestinal disease

Increased risk of developing Type 2 diabetes and colorectal cancer

3. Nutritional Deficiencies—Losing Important Vitamins and Minerals

By excluding plant foods, the carnivore diet prevents the body from obtaining such essential nutrients as:

Vitamin C – Located in citrus fruits and vegetables, essential for immune system and skin health

Vitamin E – Found in nuts and seeds, essential for brain health

Carotenoids and Polyphenols – Fruits and vegetable-based antioxidants that protect against inflammation and chronic disease

Vegetarian diets, including the Mediterranean diet, have been well researched and associated with decreased risks of heart disease, high blood pressure, and diabetes. Conversely, the carnivore diet's restrictive nature raises the risk of vitamin and mineral deficiencies that can be detrimental to health overall.

4. Detrimental to the Environment

Another urgent issue with the carnivore diet is its environmental footprint. It takes considerably more resources to produce meat compared to cultivating plant foods.

Livestock production accounts for close to 15% of total greenhouse gas emissions, reports Harvard Health Publishing.

Animal farming requires inordinate quantities of land and water, leading to deforestation and water shortages.

A diet based solely on meat intake compounds these environmental issues, making it one of the least sustainable dietary habits. On the other hand, plant-based diets have been found to minimize carbon footprints and enhance biodiversity.

5. Not Sustainable Long-Term for Health or Lifestyle

Severe diets are not often sustainable long-term solutions to health, and the carnivore diet is no different. In addition to the physical health consequences, this limited eating style can also result in:

Overemphasis on food – Eliminating whole food groups leads to an unhealthy obsession with food.

Social difficulty – Eating out or going to social events becomes a problem when the only suitable food is meat.

Increased risk of eating disorders – Restrictive diets can lead to unhealthy eating habits, including orthorexia (an eating disorder involving an unhealthy fixation on consuming "clean" or "pure" foods).

The right to a balanced meal with a variety of whole foods—not an all-meat diet—is the key to reaping long-term health rewards.

Are There Better Alternative Science-Backed Diets?

In place of using radical dietary fad diets such as the carnivore diet, experts suggest going for science-backed, well-studied eating habits such as:

The Mediterranean Diet – High in fruits, vegetables, whole grains, lean meats, and healthy fats, this diet has been associated with reduced risks of heart disease, diabetes, and inflammation.

The DASH Diet – Created to lower high blood pressure, it focuses on nutrient-rich foods such as leafy greens, whole grains, and lean proteins.

Plant-Based Eating – Diets that include a variety of plant foods supply essential vitamins, minerals, and antioxidants for overall health.

Though the carnivore diet is becoming popular for its drastic method, the dangers far exceed any benefits. Saturated fat-rich, lacking in necessary nutrients, ecologically unsound, and almost impossible to sustain in the long term, this diet is not a healthy or viable option for overall wellness.

Pasta is one of the most versatile dishes people love all around the world. Originating from Italy, there have been quite a lot of debate regarding how healthy pasta is. It is quite common for people to roll the pasta dough, cook it with homemade sauce and fresh ingredients but lately food has become different and difficult with added preservatives and other ingredients made with refined carbs.

Refined carbs are processed carbs that do not provide you with any added nutrition. They are found in foods like candies and bread.

One must be very careful about these foods, especially people who go to the gym regularly and who are often on strict diets. But removing one’s favorite dish out of diet can be discouraging. Worry not! We have complied a list of healthy and high protein pasta dishes that will not hinder but help your gym gains.

Pasta Can Be A Healthy Meal, With These Changes

The British Heart Foundation explains that protein helps speed up the muscle repair, helping you recover faster. While the damage to your muscles is good as wear and tear means muscle growth, it also needs to heal and grow back stronger. To cook a gym-friendly pasta dish, prioritize whole wheat or protein pasta for added fiber and protein. Incorporate lean proteins like chicken, shrimp, tuna, lentils, or beans to support muscle growth and repair.

Make your meal wholesome with plenty of vegetables, which provide essential nutrients and fiber without excessive calories.

Be mindful of portion sizes, as even healthy pasta can contribute to weight gain if overconsumed.

Opt for light sauces such as tomato-based options or light pesto to minimize calorie and fat intake.

For an extra protein boost, consider adding a scoop of unflavored protein powder directly to your sauce.

Chicken Pesto Power Pasta

Cook whole wheat pasta, then grill chicken breast cubes. Mix with light pesto, cherry tomatoes, and spinach. This dish is a protein-packed delight. The chicken provides lean protein, crucial for muscle repair. Spinach adds vitamins. For an extra boost, use protein pasta. It's a quick and flavorful way to fuel your workouts and enjoy a satisfying meal.

Tuna & White Bean Pasta

Boil whole wheat pasta, then combine with canned tuna, rinsed white beans, olive oil, lemon juice, and parsley. Add red pepper flakes for a kick. Tuna and beans offer a protein and fiber combo, keeping you full. Add a scoop of cottage cheese for extra protein. This is a simple, healthy meal perfect after a gym session.

Lentil Bolognese

Sauté vegetables, then add cooked lentils, diced tomatoes, broth, and seasoning. Simmer until thick. Serve over whole wheat pasta. Lentils are a fantastic plant-based protein, vital for muscle growth. For extra protein, add ground turkey or beef. This hearty dish is a flavorful and nutritious alternative to traditional bolognese, great for vegetarians and meat-eaters alike.

Shrimp & Broccoli Pasta

Cook whole wheat pasta. Sauté garlic and broccoli, then add cooked shrimp. Toss with pasta, olive oil, lemon zest, and a light sprinkle of parmesan. Shrimp is a lean protein, supporting muscle development. Broccoli adds fiber and vitamins, crucial for health. Add edamame for an extra protein boost. This light, flavorful meal is perfect for a post-workout dinner.

Cottage Cheese Pasta Bake

Boil whole wheat pasta. Mix cottage cheese, egg, and spinach. Layer with marinara sauce and low-fat mozzarella. Bake until bubbly. Cottage cheese adds a protein punch, aiding muscle recovery. Add cooked chicken or ground turkey for extra protein. This baked pasta dish is a comforting and protein-rich meal, perfect for a cozy night in after a workout.

Eating soaked almonds in the morning has been a tradition for ages. The health benefits of these little, brown-coloured nuts are undeniable. Not only are they packed with antioxidants but also nutrients such as magnesium. Moreover, their ability to lower blood pressure and cholesterol makes them apt food for heart health. But there is a problem, there is a lot of debate surrounding the exact number of almonds that should be eaten.

How Many Almonds Should You Eat In A Day?

Health experts recommend consuming one ounce (30 grams) of almonds, which is nearly 20 to 23 almonds daily to maintain a healthy balance of essential nutrients without exceeding recommended calorie intake. This serving size provides an ideal mix of nutrients that support heart health, muscle growth, and digestion. Consuming more than this can lead to an excessive intake of calories and fats and also lead to adverse health effects.

A one-ounce serving of almonds delivers 14 grams of fat, 6 grams of protein, 3 grams of fibre, and 6 grams of carbohydrates. This makes almonds an excellent snack and a valuable source of protein and energy, especially for vegetarians and vegans. In addition to macronutrients, almonds are rich in essential vitamins and minerals such as calcium, magnesium, potassium, phosphorus, vitamin E, and folate.

Eating Too Many Almonds May Lead To Kidney Stones

Almonds are said to have oxalates, also known as oxalic acid, which are organic compounds found in many plants, including leafy greens, vegetables, fruits, cocoa, nuts, and seeds. They use it to defend themselves from pathogens and other threats. Excessive oxalates in the body can stick to kidney, causing stones.

Besides, almonds have health benefits: Here are a few:

Improving Heart Health

A review has shown that almonds help maintain high-density lipoprotein (HDL) cholesterol—commonly known as the “good” cholesterol—while lowering low-density lipoprotein (LDL), or the “bad” cholesterol, which is linked to an increased risk of cardiovascular events. Almonds may also contribute to lower blood pressure.

Lowering Cancer Risk

Researchers attribute almonds’ anti-inflammatory and antioxidant properties to their high phytochemical content, which may help reduce the risk of certain cancers. One study found that individuals who consumed higher quantities of almonds, walnuts, and peanuts were three times less likely to develop breast cancer.

Controlling Blood Sugar Levels

Low in carbohydrates and high in protein, almonds are a smart snack for people with diabetes. Some studies indicate that the high magnesium content in almonds can aid blood sugar regulation, as magnesium deficiency is common among individuals with diabetes.

Managing Weight

Almonds may help with weight management by reducing body mass index (BMI) and waist circumference. Research has shown that people who consumed almonds as a mid-morning snack ate less at subsequent meals. The more almonds they ate, the greater their feeling of fullness throughout the day.

Supporting Bone Health

Almonds are a good source of calcium, which is essential for maintaining strong bones and teeth. A lack of calcium in the diet can lead to weaker bones and a higher risk of developing osteoporosis—a condition characterized by reduced bone mass and density.

Enhancing Skin Health

Almonds may also benefit the skin. They are packed with antioxidants, healthy fats, and vitamin E—all nutrients associated with better skin health.