Processed foods are bad for your health. There is no doubt about it. However, all of them can result in weight gain. While many people may associate processed foods with excess calories, unhealthy fats, and added sugars, not all of them contribute to weight gain. In fact, some can support weight loss when chosen mindfully and incorporated into a balanced diet.

Canned And Packaged Proteins

Protein plays a critical role in promoting fullness and supporting muscle retention during weight loss. Several processed protein options can be easily included in your meals. Canned beans are a fantastic choice, offering protein and fibre, which contribute to a feeling of fullness. They are also shelf-stable, easy to prepare, and budget-friendly.

Beans such as black beans, kidney beans, and chickpeas can be added to salads, soups, stews, and grain bowls for an extra protein boost. Low-sodium or no-salt-added canned beans are available in case you need to monitor your sodium intake.

Greek yoghurt — especially the low fat and plain varieties — is another great processed protein source. In addition to protein, it contains probiotics, which support digestive health and may help with weight management.

Frozen Foods

Frozen fruits and vegetables are key components of many healthy eating plans, particularly for weight loss. One major advantage of frozen produce is its nutrient retention. Freezing preserves the nutrients in fruits and vegetables. This often means they’re just as nutritious as fresh fruits and vegetables (and sometimes even more so), since fresh produce can lose nutrients during transportation and storage. Frozen produce is typically more affordable than fresh produce and allows you to enjoy a year-round supply of nutritious ingredients. Plus, it’s a convenient and waste-reducing option since it can be stored for longer periods without spoiling.

Whole Grain Products

Whole grains are an important part of a balanced diet, especially when pursuing weight loss. They’re rich in fibre, which promotes fullness and supports digestive health. They can also help stabilise your blood sugar levels, reducing hunger and cravings throughout the day. It’s essential to choose whole grain products that are minimally processed so that you can reap the full health benefits. Many commercial products, such as cereals and breads, may contain added sugars or refined grains, which can undermine your nutrition goals. Look for whole grain options that are high in fibre and low in added sugars. Carefully reading nutrition labels can help you make healthier choices and avoid hidden ingredients that can hinder your progress.

Pre-Portioned Packaged FoodsA common challenge in weight loss is managing your calorie intake. Portion sizes can sometimes become larger than intended, making it harder to maintain a balanced diet. This is where individually portioned packaged foods can help. Single-serving packages can make it easier to stick to calorie limits and take the guesswork out of meal planning. These foods can be both convenient and nutritious, offering an easy solution when you’re short on time. Research suggests that portion-controlled food options can help people consume fewer calories, which is a key element for weight loss.

Making smarter choices

Processed foods can fit into a healthy eating plan, but it’s important to make thoughtful, informed choices that align with your weight loss goals. Here are a few strategies for choosing processed foods that can support weight management:

1. Read nutrition labels: Labels are your best resource for identifying hidden ingredients such as added sugars, saturated fat, and excessive sodium. Pay attention to serving sizes and note that “low fat” or “sugar-free” labels do not always equate to healthier options.
2. Focus on nutrient density: Opt for foods that offer a high amount of nutrients relative to their calorie content. For example, choose low fat dairy products that are rich in calcium and protein, or select fresh or frozen fruits and vegetables that provide essential vitamins and minerals.
3. Balance convenience and nutrition: Choosing nutritious foods that are also convenient can help you stay on track with your weight loss goals while still enjoying a variety of foods that support your overall health.

Have you ever wondered about the health benefits of those tiny blue bursts of flavour that you add to your smoothie or to your breakfast cereals? Blueberries are packed with nutrients and antioxidants that offer a range of benefits, particularly to your stomach and gut. Now, a new study has found that it has significant benefits to your intelligence and cognition, too.

The study published in Nutrients found that participants who ate just half a cup of blueberries a day for 12 weeks experienced improvements in learning, memory, executive function decision-making, planning, focus, task management, etc.

This is particularly noteworthy because executive function governs our ability to stay organized, make informed decisions, and follow through on tasks—skills that often begin to wane with age. It is incredible that something as simple and accessible as blueberries could influence these areas in just a matter of weeks.

Why? Blueberries are rich in antioxidants and other bioactive compounds (chemicals that promote good health). Specifically, blueberries are packed with anthocyanins, an antioxidant that improves metabolic function, increases cell-level energy production, and decreases inflammation.

These compounds are naturally occurring pigments that give blueberries their deep colour, and they do more than just look pretty—they work on a cellular level to reduce oxidative stress, which is one of the factors believed to contribute to age-related cognitive decline.

That’s especially important if you’re somewhat overweight. Generally speaking, metabolic disturbance accelerates in middle age and is a prominent risk factor for dementia. Unfortunately, those who are overweight or otherwise insulin-resistant have an elevated risk for future dementia.

So, for those trying to take proactive steps against cognitive decline, blueberries offer a simple, natural solution. Not a miracle cure—but an effective supplement to an overall healthy lifestyle. The demonstration of these benefits … suggests that ongoing blueberry supplementation may contribute to protection against cognitive decline when implemented early. Or in non-researcher-speak, half a cup of blueberries a day improved the average participant’s language skills, improved their short-term memory, and enhanced their decision-making, planning, and organisational skills.

As an added bonus, participants also experienced lower fasting insulin levels, which means their ability to process carbohydrates efficiently (an important aspect of overall metabolic health) had also improved.

Genetics Matter Too

Sounds too good to be true? Granted, blueberries aren’t magic. Genetics also matter. Beyond that, considerable research shows diet, exercise, and a healthy lifestyle make the biggest impact on improving — or at the very least maintaining — the effect of ageing on cognition and memory.

A healthy diet can reduce age-related cognitive decline and the risk of developing various neurodegenerative diseases.

Exercise can slow or even reverse the physical decay of your brain. Research shows exercise can increase the size of your hippocampus even in your 60’s and 70’s, helping to mitigate the impact of age-related memory loss.

As for lifestyle, insufficient sleep is associated with accelerated brain atrophy and impaired brain functional connectivity. Alcohol, tobacco, and other drugs directly impact the brain, causing it to age more rapidly, atrophy, and lose functioning ability.

So, yeah: If your diet sucks, you never exercise, and you smoke, drink, and don’t get enough sleep, blueberries are just a drop in the learning, memory, and executive function bucket.

But they can help.

Plus, adding one positive habit to your lifestyle may help you more easily add additional positive habits to your lifestyle. Psychologists call it the spillover effect: the way making one positive choice, no matter how small, inspires you to make other positive choices. The way focusing on improving one thing, no matter how small, will naturally and even effortlessly lead to making improvements in other areas.

A new study, titled: Direct sensing of dietary ω-6 linoleic acid through FABP5-mTORC1 signaling,

has sparked concerns about an ingredient commonly found in household kitchens—linoleic acid. This omega-6 fatty acid, present in several cooking oils like soybean and safflower oil, may increase the risk of developing a particularly aggressive form of breast cancer known as triple-negative breast cancer (TNBC).

What Is Linoleic Acid and Where Is It Found?

Linoleic acid is a type of polyunsaturated fat, primarily found in seed oils such as corn, sunflower, soybean, and safflower oil. It's also present in some animal products like pork and eggs. While omega-6 fatty acids are essential for our health, recent findings suggest that an overconsumption—especially in the form of refined cooking oils—could have serious consequences.

The Link to Triple-Negative Breast Cancer

According to a preclinical study conducted by Weill Cornell Medicine and published in Science, linoleic acid appears to fuel the growth of TNBC cells. Researchers discovered that this fatty acid activates a key growth pathway in tumor cells by binding to a protein called FABP5, which is found in high amounts in triple-negative tumors. In mouse models, a diet high in linoleic acid significantly enhanced tumor growth.

Triple-negative breast cancer is more invasive, tends to spread quickly, and has fewer treatment options. Its survival rate is about 77%, notably lower than the 90% for other types of breast cancer.

Why This Matters for Your Diet

Experts now caution against the excessive use of seed and vegetable oils high in linoleic acid. While not calling for complete elimination, they suggest moderating intake and balancing fats with healthier alternatives like olive oil or omega-3-rich sources such as flaxseeds and fatty fish. The study’s senior author, Dr. John Blenis, emphasized that these findings can help personalize dietary recommendations for individuals at higher cancer risk.

Is Cancer Risk Only About Diet? Not Quite

While diet plays a role, about 5% to 10% of cancers, including breast cancer, result from inherited genetic mutations. If multiple members of your family have had breast or related cancers, you may be at increased risk due to mutations such as BRCA1 or BRCA2.

Genetic testing is a simple and non-invasive way to assess your risk. It involves a cheek swab, saliva, or blood sample and can screen for over 100 different gene mutations.

What to Do If You Test Positive for a Cancer Gene

A positive test result doesn’t mean you’ll definitely develop cancer—it just means your risk is higher. If you test positive:

• See a genetic counselor to understand your results and next steps
• Increase surveillance with regular screenings like mammograms or MRIs
• Consider preventive steps, including medication or surgery if recommended
• Make lifestyle changes—a healthy diet, exercise, and no smoking can reduce overall risk
• Inform family members so they can consider testing as well

What New About Cancer That We Know Of?

Scientists have uncovered how aspirin might help reduce the spread of certain cancers by boosting the immune system. The findings were published in the journal Nature, titled, Aspirin prevents metastasis by limiting platelet TXA2 suppression of T cell immunity. The findings could support the ongoing clinical trials and pave the way for more targeted use of aspirin in cancer treatment. This discovery can also now contribute to developing new drugs which are aimed at preventing cancer metastasis.

There have been previous studies which has shown how people who consume aspirin on a daily basis tend to have a lower risk of cancer spread. This works especially in breast, bowel and prostate cancers. However, researchers were unsure on how it actually played the role. This new study thus helps in finding that link and is conducted by the researchers at the University of Cambridge.

Cancer starts in one location, but in about 90% of cases, death occurs when it spreads to other parts of the body. Scientists have been studying the immune system’s role in this process, as cancer cells that detach from the main tumor are vulnerable to immune attack. While primary tumors can suppress the immune system, individual cancer cells that travel through the body are often more exposed, making them potential targets for treatment.

In a previous study, researcher screened 810 genes in mice and found that 15 of them influenced cancer metastasis. The researchers were able to discover that mice lacked a gene responsible for producing a protein called ARHGEF1 had fewer metastases in lungs and liver. The research also showed that ARHGEF1 suppresses T cells, which are immune cells that play an important role in killing metastatic cancer cells.

There are many people who avoid foods with gluten, whether it is due to allergies or they believe it is a healthier diet to follow. When weight loss diets are brought up, many people turn to gluten free diets as the holy grail of weight loss. But is a gluten-free diet always healthy? This idea often comes from things they read online or see in the media, which aren't always based on real science. However, doctors and researchers say these claims aren't supported by solid medical evidence. According to Plant Foods for Human Nutrition 2025, gluten-free products have less protein and more sugar, increasing its calories as well.

Gluten is a protein found in wheat, and only people with celiac disease, wheat allergies, or gluten sensitivity need to avoid it. For everyone else, choosing gluten-free products just because they think it's healthier might not be the best choice and may actually be less healthy.

Gluten-Free vs. Regular Products

In a study published in the Journal of Human Nutrition and Dietetics researchers compared many gluten-free foods with their regular, gluten-containing versions. They looked at things like how many calories, how much sugar, how much fiber, and how much protein were in each. They found that gluten-free products often have more sugar and calories. This means they might not be good for people trying to watch their weight. Gluten-free foods also tend to have less protein, which is important for building muscles and staying healthy. However, they did find that gluten-free foods often have more fiber, which is good for digestion. This is likely because companies add extra fiber to these products. Overall, the study showed that gluten-free foods are often made with different flours that are higher in carbs and lower in protein compared to wheat flour.

Making Informed Choices

If you have celiac disease or a wheat allergy, you must eat gluten-free. However, if you don't, you should think carefully before switching to a gluten-free diet. It's important to look at the nutrition labels and compare products. A healthy diet is about eating a variety of whole foods, like fruits, vegetables, and whole grains, not just focusing on whether something is gluten-free. If you buy packaged foods, look for products with simple ingredients and avoid those with lots of additives or sugar. Even if you want to avoid gluten, you can still eat healthy grains like quinoa or buckwheat. These grains are naturally gluten-free and provide important nutrients. Remember, it's the overall quality of your diet that matters most, not just whether you eat gluten or not.

Here are some healthy gluten free options you can try incorporate to your diet according to Mayo clinic.

Fresh fruits and vegetables

Enjoy nature's bounty! Opt for fresh produce, avoiding processed versions with hidden gluten in sauces or coatings.

Beans, seeds, legumes, and nuts

Embrace these natural powerhouses! Choose unprocessed forms for a gluten-free protein and fiber boost.

Eggs

Versatile and nutritious! Eggs are naturally gluten-free, providing essential proteins and vitamins for a balanced diet.

Lean, nonprocessed meats, fish, and poultry

Select unseasoned, lean proteins to ensure a naturally gluten-free meal option.

Most low-fat dairy products

Plain milk, yogurt, and unprocessed cheese are typically gluten-free, offering calcium and protein.