FDA Wants Nutrition Labels Of Saturated Fat, Sodium, And Added Sugar On Food Packaging

Updated Jan 15, 2025 | 06:00 PM IST

SummaryThe labels will be called the "Nutrition box info", which would show customers whether products have low, medium, or high levels of saturated fat, sodium, and added sugars.
FDA Wants Nutrition Labels On Food Packaging, Says It Can Combat Chronic Diseases

The United States Food and Drug Administration announced on Tuesday and in the coming next few years, food manufacturers have to put nutritional labels on the front of packaged foods. This proposal by FDA comes in the content of chronic diseases and the need for combating the same. The front-of-package labels are required for "most packaged foods", said the announcement.

Nutrition Info Box

The labels will be called the "Nutrition box info", which would show customers whether products have low, medium, or high levels of saturated fat, sodium, and added sugars.

Saturated Fat

They are solid at room temperature and found in animal products like pork, milk, and cheese. The American Heart Association (AHA) recommends limited saturated fats to less than 6% of total calories. It is one of the unhealthy fats and too much of it in your diet could lead to heart diseases and other health problems.

Sodium

As per FDA, diets higher in sodium are associated with an increased risk of developing high blood pressure, which is also the major cause of stroke and heart attack. Sodium attracts water, which increases the volume of blood in your body and can lead to high blood pressure, and damage your heart, kidneys, brain and eyes.

Added Sugars

Added sugars are added to foods and drink during processing or preparation and they do not occur naturally. They add calories but little nutrition. As per the Centers for Disease Control and Prevention (CDC), added sugars can contribute to health problems such as weight gain, obesity, type 2 diabetes, and heart diseases.

What happens with the proposal?

If the proposal is approved, food manufacturers who make $10 million or more in annual food sales will have three years to add the labels to their packaging. While businesses with less than $10 million in annual food sales will have four years to comply.

Chronic Diseases

FDA said that saturated fat, sodium, and added sugars have been "directly linked with chronic diseases". The FDA highlights that chronic diseases like heart disease, cancer, and diabetes are the leading causes of disability and death in the U.S., with 60% of Americans living with at least one chronic condition. These illnesses also account for much of the $4.5 trillion spent annually on healthcare in the country.

According to FDA, a major factor contributing to the issue is also the overcompensation of saturated fat, sodium, and added sugar. There are many store-brought foods that are highly processed and also contain excessive amounts of these ingredients. In 2023, the FDA also conducted a study that involved 10,000 adults to evaluate how different types of nutritional labels influence consumer choices.

The research revealed that a black-and-white nutrition label displaying the percent daily value was the most effective in helping people select healthier options.

This is why the Nutritional Info Box will also come in the same color. If reports are to be believed, it will soon become part of the White House National Strategy on Hunger, Nutrition and Health to reduce diet-related diseases by 2030.

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Water Vs Yoghurt? The Right Way To Eat Chia Seeds, Explains Expert

Updated Feb 3, 2026 | 12:45 PM IST

SummaryChia seeds soaked in water offer fiber and hydration, but pairing them with yoghurt boosts gut health. Gastroenterologist Dr Joseph Salhab explains that combining prebiotic fiber with probiotic yoghurt improves digestion, supports gut bacteria, reduces inflammation and may help protect colon health.
Water Vs Yoghurt? The Right Way To Eat Chia Seeds, Explains Expert

Credits: Canva

Chia seeds are everywhere right now, in detox waters, overnight puddings and gut health reels. Most people know the basics: they are rich in fiber and should always be soaked before eating. But a common question keeps popping up. Is mixing chia seeds into water enough, or is there a better way to actually help your gut?

According to Dr Joseph Salhab, a Florida-based gastroenterologist who regularly shares digestion tips online, the answer lies not just in soaking chia seeds, but in what you pair them with.

Chia seeds with water: Simple but limited

Dr Salhab explains that chia seeds stirred into water do deliver benefits, especially for people trying to increase fibre intake or stay hydrated. “When you put chia seeds in plain water, you're mostly just getting fiber and hydration, which is good,” he says.

The soluble fiber in chia seeds absorbs water and forms a gel-like texture, which can help soften stools and support regular bowel movements. For someone who struggles to meet daily fiber goals, chia water can be an easy add-on to the routine.

However, Dr Salhab points out that while this method is helpful, it does not fully tap into the gut-health potential of chia seeds.

Why yoghurt changes the game

According to the gastroenterologist, pairing chia seeds with yoghurt turns a basic fiber drink into what he calls a “gut health powerhouse.” The reason lies in how prebiotics and probiotics work together inside the body.

Chia seeds are rich in prebiotic fiber, which feeds the beneficial bacteria already living in the gut. Yoghurt, on the other hand, contains live probiotic cultures, which are the good bacteria themselves. When combined, they create a powerful synergy.

“Pairing chia seeds with yoghurt makes it a gut health powerhouse,” Dr Salhab explains. “The fiber in chia seeds acts like food for the gut bacteria, and when you're adding yoghurt, you're bringing in probiotics. So together, it's the prebiotics plus the probiotics.”

Read: Superfood Chia Seeds Can Also Be Risky For Some, Know Who They Are

Supporting the gut lining and reducing inflammation

Dr Salhab adds that this combination helps the gut bacteria produce more short-chain fatty acids, especially butyrate. These compounds play a crucial role in maintaining gut lining strength and lowering inflammation.

“These short-chain fatty acids like butyrate help reduce inflammation and keep your gut lining strong,” he says. This is particularly important for people dealing with bloating, sluggish digestion, or gut sensitivity.

Added protein and healthy fats

Another advantage of adding yoghurt is nutritional balance. While chia seeds offer fiber and omega-3 fats, yoghurt contributes protein and additional healthy fats that help keep you fuller for longer.

“Yoghurt also adds protein and healthy fats,” Dr Salhab notes, making the chia-yoghurt combo more satisfying than chia water alone, especially as a breakfast or mid-day snack.

Also Read: AI-generated Videos of Chia Seeds Have Got Doctors Concerned About Its Use

Potential protection for colon health

Dr Salhab also highlights research linking regular yoghurt consumption to a lower risk of colon cancer. When fiber-rich foods like chia seeds are added, the protective effect may increase.

“We know that people who eat more yoghurt typically have a lower risk of colon cancer,” he explains. “And now that you're adding in more fiber, it's just another thing that can help protect your colon.”

Note: This information is based on a user generated content, available publicly. Health and Me does not promote any information shared on social media as a substitute for medical consultation. Please seek guidance from your nutritionist/dietitian and GP before making any changes in your diet.

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Scientists Reveal The Reasons Why Tofu is Better Than Paneer

Updated Feb 2, 2026 | 08:00 PM IST

SummaryTofu surpasses paneer as a healthier alternative, improving heart health and reducing the chances of chronic diseases like cancer and diabetes. Here's why Tofu acts a sustainable vegan nutrition choice
Why Tofu Is Better Than Paneer?

(Photos: Canva)

In modern days, people are choosing vegan alternatives for sources of protein rather than dairy products.

Paneer and tofu are both foods sold in white blocks that can be added to dishes spanning many Asian cuisines. The production of both foods involves curdling and pressing. Each has a mild taste on its own yet absorbs the flavours of its marinades.

Paneer is made by curdling hot milk with an acidic substance like lemon juice, vinegar, or curd, whereas tofu is made from soy and does not contain animal-based ingredients.

However, scientists say tofu is a superior, lower-calorie, and cholesterol-free alternative to paneer for weight management, offering 75 percent less fat and higher iron.

Here is why:

Heart Health

Tofu provides healthy plant fats, which are better for the heart, including omega-3 fatty acids, which help improve overall cholesterol balance and reduce inflammation in blood vessels.

Coronary artery disease, which is caused by plaque build-up up and inflammation in the blood vessels, is one of the leading causes of heart attacks and strokes in the country. However, eating tofu can reduce chances of developing coronary artery disease.

Unlike other dairy sources of protein, tofu is low in saturated fat and significantly lowers the risk of bad cholesterol, which is a leading factor for heart problems.

Prevents Chronic Diseases

Soy protein and compounds in tofu may help the body use insulin more effectively, reducing the risk of Type-2 diabetes.

It contains antioxidants that prevent cells from damage that can lead to cancer. Research suggests that regular intake may reduce chances of breast, prostate and colon cancer.

Maintains Bone Health

Both protein and tofu are rich sources of calcium, but tofu comparatively contains more calcium.

Isoflavones in tofu may reduce bone breakdown, particularly in postmenopausal women who are more prone to osteoporosis.

Rich In Nutrients A detailed nutrient comparison reveals that 100 grams of tofu has only about 70–80 calories and around eight grams of protein. Paneer, in comparison, has roughly 265–300 calories and 12–15 grams of saturated fat per 100 grams.

Vegan Alternative Tofu is a lighter, plant-based alternative suitable for those seeking better heart health, weight control, or a vegan diet.

Being dairy-free, it is suitable for vegans, lactose-intolerant individuals, and those who avoid animal-based foods for ethical, health, or religious reasons.

Diverse Dishes

It is a versatile source of protein that can be added to various Asian cuisine dishes. Tossed with veggies and salt and pepper or added in Pad Thai noodles.

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Morning Vs Evening Workouts: Which Is More Productive

Updated Feb 2, 2026 | 06:30 PM IST

SummaryTiming has become a debated topic in fitness culture. The truth is that there is universally no correct answer, both morning and evening workout sessions have their own benefits. Here is a detailed comparison that will help you pick what is best for your body
Morning Vs Evening Workout: Which Is More Productive

(Photos: Canva)

While morning sun beams are said to be a productive and a consistent start to the day, evening workouts are known for reducing stress after a monotonous routine.

But while experts have dividing views on which time is better for a session, research shows that both have their own benefits.

Here’s why getting a quick workout done before work is good for you:

1. Improve Cognitive Function And Productivity

Starting the day with a good exercise routine can give you consistent energy and focus at work, giving you a much-needed boost for the hectic day.

Morning exercises also stimulates the release of neurotransmitters like dopamine (feel-good) and norepinephrine (fight-to flight), increasing blood flow which keeps you attentive throughout the day.

2.) Reduced Muscle And Joint Stiffness

After a good sleep you need to release all that build up stiffness in your body, Movement in the morning increases circulation improving joint mobility. Exercising in the morning allows the body to adapt to activity, warm up stretches and light cardio increases blood flow, lubricates the joints and reduces stress on knees and hips.

Seated knee extensions, hamstring stretches and mini squats ease inflammation in knees and joints, which further improves mobility.

3.) Boost Metabolism and Positive food choices

A 2018 study published in the International Journal of Obesity noted that 2,680 college students who completed a 15-week exercise program were more likely to choose healthier options rather than fried food.

By utilising store fat as fuel, exercising in the early hours stabilizes blood sugar and reduces cravings for unhealthy food. Workouts also allow muscles to absorb glucose from the blood preventing spikes after breakfast and during the day, preventing the development of Type-2 diabetes in the future.

4.) Positive Psychological Impact

Exercising early distracts you from anxious thoughts, it also helps release happy and stress relieving hormones like endorphins, dopamine and serotonin, that ultimately reduces stress, anxiety and symptoms of depression.

You will feel a sense of accomplishment and achievement before starting the day which can boost overall brain health.

However, evening workouts also have many advantages including:

1.) Enhanced Physical Performance

Body temperature peaks in the late afternoon due to natural immune response which can lead to inflammatory cytokines.

This leverages the body's natural circadian rhythm in the evening which increases flexibility, strength and potentially allows for more vigorous workouts.

Research shows that individuals may take up to 20 percent longer to reach exhaustion, allowing time for heavy weightlifting and intense cardio effective for weight loss.

2.) Promotes Better Sleep

After a long day, evening workouts are perfect for helping you escape the frustration of a tiring day.

Exercising in the evening, improves blood vessel elasticity and reduce vascular resistance that overall helps to regulate cardiovascular health.

Consistent evening exercise stabilises heart health, experts observe that workouts can keep blood pressure lower for up to 24 hours.

3.) Increased Calorie Burn

The body is physically and mentally prepared for an active workout session, which allows heavier lifting and more intense cardio workouts leading to faster fat loss and more calories to burn.

In the evening, the body is better able to absorb and transport oxygen to active muscles leading to improved energy during exercise.

4.) Appetite Regulation

Cravings at night usually arrive from hormonal shifts or due to the body's circadian rhythm. Physical activity redirects blood flow away from the stomach toward muscles to improve insulin sensitivity and manages late night cravings.

High-intensity evening exercises can reduce levels of ghrelin, the hormone that triggers hunger, which manages calories and regulates appetite.

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