Many people live under the impression that a healthy diet must be devoid of carbs and fats of all kinds. This misconceptions stem from the fact that carbs spike your blood sugar and contribute to weight gain, leading people to believe their diet should not have any carbohydrates. But it is one of the simple nutrients that your body needs to make energy according to Cleveland Clinic.

Hence, you do not need to remove them carbs your diet completely, rather find healthier ways to consume healthy carbs like the ones found in potatoes and avoid refined carbs that you usually find in junk foods. Potatoes are one of the most versatile vegetables which is eaten all over the world in various ways.

If you enjoy potatoes but are looking for something different then sweet potatoes are a tasty switch from regular potatoes. They come in fun colors and have a sweet, earthy flavor. They’re good for you, but they too are rich in carbohydrates. If you're watching your carbs or blood sugar, you need to be careful about the 'amount' of carbs you are taking.

Should You Add More Sweet Potatoes To Your Diet?

According to WebMD sweet potato is full of vitamins and minerals- you get vitamin A, which is good for your eyes, and potassium, which helps your heart. It also has fiber, which helps your digestion. the orange color comes from beta-carotene, which your body turns into vitamin A. All these nutrients make sweet potatoes a healthy choice.

While sweet potatoes are healthy, they have a lot of carbs. This means they can raise your blood sugar. If you’re trying to eat fewer carbs, you need to pay attention to how many sweet potatoes you eat. Even though they're better than regular potatoes in some ways, they still have more carbs than many other vegetables. So, you can’t call them low-carb.

Healthier Way To Enjoy Sweet Potatoes

Sweet potatoes can be good for people with diabetes, but you need to eat them the right way. Eating too many carbs at once can make your blood sugar go up quickly. So, it's important to eat sweet potatoes in moderation. Cooking them in certain ways can help keep your blood sugar steady.

Cooking Methods Matter

How you cook sweet potatoes changes how your body uses the sugars. Boiling them makes them have a lower glycemic index (GI). This means they raise your blood sugar slower. Baking them makes them have a higher GI. The heat changes the starches and sugars in the potato. So, boiling is a better choice for keeping your blood sugar steady.

Making Informed Choices

If you're watching your blood sugar, boiling sweet potatoes is a good idea. This helps your body process the sugars more slowly. But, if you're on a very strict low-carb diet, even boiled sweet potatoes might have too many carbs. It's important to think about your overall diet and how your body reacts to different foods. If you have concerns, talk to a doctor or dietitian.

A new study published in Nature Medicine has drawn a sharp line between dietary habits and chronic inflammation—an underlying cause of a vast number of lifestyle diseases. The study’s striking revelation? The Western diet, even when adopted for as little as two weeks, triggers inflammatory responses and weakens immunity, while a traditional African diet could reverse these effects—potentially offering a nutritional roadmap to better global health.

Fast food, white bread, sugary beverages, ultra-processed meals, and excessive salt and fat—these hallmarks of the Western diet are not just a concern for waistlines. According to researchers from Radboud University Medical Center in the Netherlands and KCMC University in Tanzania, the Western dietary pattern fuels internal inflammation, reduces immune function, and activates metabolic processes that heighten the risk for cardiovascular disease, diabetes, and other chronic illnesses.

To determine just how quickly these changes occur, scientists conducted a dietary intervention involving 77 healthy men from both rural and urban Tanzania. Participants were divided into groups: some transitioned from their usual African diet to a Western one for two weeks; others adopted a traditional African diet or consumed a fermented banana-based drink. A control group continued their regular eating habits.

The results were immediate and alarming. Those who consumed a Western diet experienced a measurable increase in inflammatory proteins in their blood and a decrease in immune system responsiveness. Metabolic markers linked to chronic disease risk were activated. Conversely, individuals who embraced traditional African food—or even simply incorporated a fermented drink—saw a reduction in inflammation. And notably, these benefits lingered up to four weeks later.

The African diet has often been overlooked in global nutrition discourse, overshadowed by popular regimes like the Mediterranean or Japanese diets. But this study may mark a turning point. "Africa's rich diversity in traditional diets offers unique opportunities to gain valuable insights into how food influences health," noted Dr. Quirijn de Mast, one of the study’s lead authors.

The core of many traditional African diets includes vegetables, whole grains, legumes, fruits, and fermented foods—nutrient-dense components that help restore gut microbiota, lower inflammation, and support immune health. In contrast, the high-calorie, nutrient-poor Western fare wreaks havoc on the body’s internal balance.

Dr. de Mast emphasized how remarkable it was that just a fortnight of dietary change yielded such dramatic shifts. "We’re witnessing the physiological consequences of diet unfold in real-time," he explained. “This isn’t just about Africa; it’s a wake-up call for every country grappling with rising lifestyle diseases.”

What is Chronic Inflammation?

Inflammation isn’t inherently bad—it’s the body’s natural response to injury or infection. But chronic, low-grade inflammation, often triggered by unhealthy diets, silently damages tissues and organs over time. It is now known to play a central role in heart disease, type 2 diabetes, certain cancers, Alzheimer’s disease, and autoimmune disorders.

This makes the study's findings especially relevant to populations in the US and other developed nations, where inflammatory conditions are widespread, and diets continue to skew toward ultra-processed, high-fat, high-sugar options.

Can the African Diet Help Heal the Western Diet?

So what exactly is in a traditional African diet—and how can people around the world begin to adopt its principles?

Traditional African diets differ by region, but most share foundational elements that can be adopted globally:

Whole Grains: Sorghum, millet, teff, and maize are common staples. These grains are unrefined, fiber-rich, and support stable blood sugar levels.

Legumes: Black-eyed peas, lentils, chickpeas, and beans provide plant-based protein and promote heart health.

Vegetables and Leafy Greens: Indigenous greens like amaranth, cassava leaves, and okra are loaded with antioxidants and phytonutrients.

Fermented Foods: Fermented millet, maize porridge, and banana-based beverages introduce probiotics that restore gut flora and reduce inflammation.

Low Meat Consumption: Traditional African diets often include modest portions of meat and rely heavily on plant-based foods.

Minimal Processed Foods: Meals are made fresh from whole ingredients, with limited use of additives or preservatives.

Tips for Your Plate add African Foods to your Diet

Start with Fiber-Rich Grains: Swap out white rice and pasta for millet or quinoa. These alternatives have a similar texture and a higher nutritional profile.

Add Beans to Everything: Whether in soups, salads, or stews, beans are versatile and highly satiating.

Try Fermented Options: Incorporate kefir, unsweetened yogurt, or fermented vegetables like kimchi—if fermented African foods aren't accessible locally.

Cook Fresh: Aim for home-cooked meals using unprocessed ingredients. Stews and one-pot meals inspired by African cooking are both economical and easy to prepare.

Spice it Up Naturally: African cuisine often uses turmeric, garlic, ginger, and chili peppers—all of which have anti-inflammatory properties.

This study isn’t just an academic exercise—it’s a call to reevaluate global dietary norms. While Africa faces the challenge of protecting its culinary heritage amid growing Westernization, the West could learn from Africa’s traditional food wisdom.

As researchers continue to decode the science of inflammation, one thing is clear: what we eat matters—far more, and far faster, than we ever imagined.

Period cramps are a usual part of life for most women. There are many things that can affect one’s pain tolerance and cramps like the food women eat, the lifestyle they lead and much more. While there are over-the-counter medication that can help relieve period pains, many of these pills tend to have side effects that affect women’s health in different ways.

Some even believe that taking medication harms their menstrual health and so opt for more natural options which are said to reduce period pains. Pineapple is one natural option that doctors are considering for it's ability to fight inflammation with its special enzymes.

How Does Pineapple Target Period Cramps?

In a study published by the Nutrients 2024, scientists wanted to know if pineapple or a part of it called bromelain could help people feel better after getting their wisdom teeth out. They gave some people pineapple, some bromelain, and some a fake pill, and then observed how much pain and swelling they had for a week. The people who got the pineapple or bromelain felt less pain and swelling and needed less pain medicine than the people who got the fake pill. This shows that pineapple and bromelain might be more simpler options when it comes to helping people feel better after surgery.

According to WebMD pineapple's anti-inflammatory and analgesic properties gives it the ability to relieve pain without altering consciousness or blocking nerve impulses. When your body is swollen, it hurts more. Pineapple can help bring down this swelling, which means less pain. Second, pineapple has an enzyme called bromelain. This enzyme helps lower the amount of a chemical in your body called prostaglandin. Prostaglandins cause pain and make your uterus contract, which leads to cramps. By lowering these chemicals, bromelain helps your muscles relax and reduces the pain. So, eating pineapple can help your body naturally manage the discomfort of period cramps.

What Are the Health Benefits of Pinapple?

Pineapple doesn't just help with period cramps; it's good for your whole body. According to the Cleveland Clinic it has a lot of Vitamin C, which helps your immune system stay strong and fight off tiredness, which is common during your period. The bromelain in pineapple also helps your body break down food, so your stomach feels better. Because pineapple is mostly water, it helps keep you hydrated, which is important during your period. It also has manganese and Vitamin B, which can lift your mood and give you more energy, helping you feel more stable emotionally. So, eating pineapple gives you many benefits beyond just pain relief.

Scientists have studied bromelain, the special enzyme in pineapple, and found that it really does help with pain and swelling. A study in a science journal looked at how bromelain works and discovered that it can reduce inflammation and relieve pain. This means it can be a natural way to manage pain from different bodily issues, including period cramps.

A nutrient-rich diet is essential not just for heart and vascular health, but also for keeping the brain in peak condition. After all, about 25% of our blood supply is directed to the brain. That means what we eat directly influences how our brain functions over time.

Eating foods high in saturated fats and refined carbohydrates — especially ultra-processed items — can damage blood vessels in the brain, increasing the risk of impaired brain function, stroke, and dementia. Avoiding excess sugar is equally important. Too much sugar can interfere with the brain’s ability to produce adenosine triphosphate (ATP), the vital compound that fuels key cellular processes. It may also trigger insulin spikes and disrupt brain metabolism, potentially impairing cognitive function.

While cognitive decline is not always reversible, following a brain-healthy diet may help slow down neurodegeneration and reduce the risk of developing conditions like Alzheimer’s disease.

Here are eight foods commonly included in a brain-supportive diet — eaten daily or at least weekly — that nourish both mind and body.

Nuts, Especially Walnuts

Nuts are widely regarded as great for brain health, but not all nuts offer the same benefits. Walnuts stand out for having the highest ratio of omega-3 “good fats” to omega-6 “bad fats.”

Wild Fish

Fresh, fatty fish are a powerful source of omega-3 fatty acids, known for their anti-inflammatory properties. Brain-healthy choices include salmon, grouper, and halibut. It's best to opt for fresh and wild-caught fish, as farm-raised varieties are often fed with unnatural additives.

Leafy Greens and Asparagus

Leafy greens are rich in fiber, folate, lutein, and beta-carotene. Options like bok choy, asparagus, or broccolini, when steamed or sautéed with olive oil, garlic, and a pinch of salt at the end, make easy, healthy dinners. Though not leafy, asparagus is a favorite due to its fiber content and quick cooking time. A healthy gut, supported by fiber, also benefits brain health.

Tomatoes

Tomatoes are a great source of lycopene, an antioxidant related to beta-carotene. Antioxidants combat inflammation and oxidative stress, helping prevent neurodegeneration. Grape tomatoes or tomato medleys are versatile — great for salads, sauces, or appetizers with mozzarella, basil, and olive oil.

Berries and Walnuts

Blueberries, eaten almost daily, are rich in flavonoids — potent antioxidants and anti-inflammatory agents that may reduce stress effects on the brain. Pairing them with walnuts and steel-cut oats makes a perfect breakfast. A drizzle of honey or maple syrup and a pinch of salt elevate the flavor.

Olive Oil

Olive oil is full of monounsaturated fats that help lower LDL cholesterol and raise HDL cholesterol. It’s ideal for cooking, dressings, and dips. Just avoid deep-frying with it.

Turmeric and Ginger

Turmeric’s active compound curcumin may benefit brain health by disrupting amyloid plaques linked to Alzheimer’s. Pair it with black pepper for better absorption. Ginger adds flavor, fiber, and may even help with mental clarity.

Coffee and Tea

Rich in flavonoids and phytonutrients, coffee and tea support brain metabolism. Moderate caffeine intake can enhance concentration and productivity.

Popcorn

For a fun, healthy snack, try homemade popcorn. Air-popped kernels with olive oil, nutritional yeast, and a dash of salt make for a satisfying treat — a smarter option than chips.