When it comes to starting a new diet, there are many changes that occur to your body, some over time, others instantly. For example, you may realize that you are not feeling as hungry as you would usually do, or you may feel hungry earlier than usual, but there can also be health risks. The safety risks that come along with different diets is something you must consider.

Different diets have different drawbacks, whether it is lack of fiber or lack of healthy fats etc. Dehydration could be another symptom of a changed diet. This means your body loses too much water. It's important to know if a diet makes you more likely to get dehydrated. We need water to live, so keeping hydrated is a vital part of any healthy eating plan. You want to make sure the good things about a diet outweigh any risks.

Why Is Hydration Important?

When you are following a particular diet, you are bound to miss out on some nutrients and essentials. Similarly, there are diets that do not have enough hydrating foods. While most of our water consumption does rely on drinking it separately, a fraction of it also comes from foods that have a lot of water content.

The Mayo Clinic tells us that water helps with everything from carrying nutrients to getting rid of waste. Experts say men should aim for about 15 cups of fluids a day, and women about 11 cups. But you don't have to drink all of that. If you eat a good mix of foods, men might only need 13 cups of liquid, and women around 9 cups. Staying hydrated helps you feel good and keeps your body healthy.

Diet and Dehydration

When you cut out certain foods from your diet, you might not get enough water. Many people don't drink enough water as it is, and they get some of their water from foods like fruits. If you stop eating those foods, you lose that source of water. Here are some such diets that cause dehydration.

High-Protein Diets

These diets have you eating a lot more protein than usual. Protein has something called nitrogen in it. When you eat a lot of protein, your body gets rid of the extra nitrogen by using water. This can make you lose water. A 2006 study done by the Journal of American Dietetic Association show that when people eat more protein, they tend to get less hydrated. So, if you're on a high-protein diet, you need to drink a lot more water than normal.

Ketogenic Diet (Keto)

The keto diet is all about eating a lot of fat and very few carbs. When you cut out carbs, your body uses stored carbs for energy. This process makes you lose water. That's why people often lose weight quickly on keto, but it's mostly water weight. It's very important to drink lots of water every day on this diet. You can use apps on your phone to remind you to drink water. This will help you stay hydrated and feel better.

Intermittent Fasting

This diet means you eat during certain times and don't eat during other times. Sometimes, people forget to drink water during the times when they're not eating. Because you're eating fewer meals, you might miss out on the water you usually get with those meals. If you're doing intermittent fasting, make sure you drink plenty of water. Keep a water bottle with you, and eat fruits and vegetables during your eating times. This will help you stay hydrated.

Dry Fasting

This is a very strict type of fasting where you don't eat or drink anything at all. This means no water, no tea, nothing. This can be very dangerous because you can get dehydrated very quickly. When you don't drink water, you can get problems like kidney stones and infections. Most experts don't recommend dry fasting because it's not safe. You need water to stay healthy.

Atkins Diet

The Atkins diet cuts out many foods, like fruits and starchy vegetables. These foods have water in them. If you stop eating them, you might not get enough water. Also, some people drink fruit juice for water, but the atkins diet discourages fruit juice. So this can lower your water intake. Keri Gans says that cutting out these foods can make you dehydrated. If you're on the Atkins diet, you need to drink a lot of extra water to make up for the water you're not getting from food.

Sea moss (Chondrus crispus), commonly known as Irish moss, is a type of red algae that grows along the Atlantic coasts of Europe and North America. It has gained popularity for its potential health benefits, particularly for immune support, thyroid function, gut health, and heart health. Available in gel, powder, and supplement forms, sea moss is rich in essential nutrients like iodine, making it a valued addition to many diets. However, while it offers numerous benefits, it also comes with certain risks.

Potential Health Benefits of Sea Moss

Boosts Immune Function

Sea moss is packed with vitamins and minerals, including vitamins C and D, which support immune health. Some studies suggest that its anti-inflammatory and antimicrobial properties may help the body fight infections, though further research is needed to confirm its effectiveness.

Supports Thyroid Health

The thyroid gland plays a crucial role in regulating metabolism, and sea moss provides iodine, a key mineral required for the production of thyroid hormones. Adequate iodine intake can help maintain thyroid function and prevent conditions like hypothyroidism.

Promotes Gut Health

As a source of prebiotics, sea moss can nourish beneficial gut bacteria, aiding digestion and overall gut health. Prebiotics support a balanced microbiome, which is essential for metabolic processes and immune function.

Enhances Libido

Sea moss contains zinc, a mineral known for its role in hormone production and sexual health. Additionally, its iodine content helps regulate thyroid function, which can influence libido and energy levels.

May Help Prevent Parkinson’s Disease

Some preliminary research suggests that sea moss contains compounds that may protect brain cells. An animal study indicated that sea moss extracts helped improve dopamine-producing cell function in worms, potentially offering insights into neurodegenerative disease prevention. However, human studies are necessary to validate these findings.

Provides Essential Nutrients

Sea moss is a rich source of various vitamins and minerals, including calcium, iron, magnesium, phosphorus, potassium, selenium, and vitamins A, C, D, E, and K. While some claims suggest it contains 92 essential nutrients, more research is needed to confirm its exact nutritional composition and bioavailability.

Supports Heart Health

Sea moss is high in soluble fiber, which aids digestion, promotes satiety, and helps regulate cholesterol levels. By reducing LDL (“bad”) cholesterol, it may lower the risk of heart disease. Additionally, its antioxidant properties help combat oxidative stress, which contributes to cardiovascular issues.

Nutritional Profile

Two teaspoons of sea moss provide:

Calories: 4.9

Carbohydrates: 1.2 g

Fiber: 0.1 g

Protein: 0.2 g

Sodium: 6.7 mg

Fat: 0.02 g

Potential Risks of Sea Moss Consumption

Heavy Metal Contamination

Sea moss may absorb heavy metals like arsenic and mercury if harvested from polluted waters. While levels are generally low, regular consumption from unregulated sources could pose health risks.

Excessive Iodine Intake

Consuming too much sea moss can lead to excessive iodine intake, disrupting thyroid function. Both iodine deficiency and excess can cause thyroid disorders, including hyperthyroidism and hypothyroidism. Consulting a healthcare provider can help determine safe consumption levels.

How to Incorporate Sea Moss into Your Diet

Blend sea moss powder into smoothies, teas, or juices.

Add it to soups, stews, or baked goods.

Sprinkle dried sea moss over yogurt or oatmeal.

Sea moss is a nutrient-dense superfood with potential health benefits for immunity, thyroid health, gut function, and heart health. However, due to its iodine content and potential contamination risks, it should be consumed in moderation. Before adding sea moss supplements to your diet, consult a healthcare professional to ensure safe and effective usage.

Grains are the edible, dry seeds of grasses grown for food. Each whole grain kernel consists of three components, which are bran, germ and endosperm. The bran is the hard outer coating rich in fiber, antioxidants, and B vitamins. The germ is the small core that contains healthy fats, vitamins, and minerals. Whereas, the endosperm is the large, starchy middle layer, which provides carbohydrates but fewer nutrients.

When whole grains are processed to create refined grains like the white flour or the white rice, the bran and germ are removed. It only leaves the endosperm behind. This process then strips away much of the fiber, protein, and all other essential nutrients, that then results into a softer texture and milder flavor.

What Are The Health Benefits Of Whole Grains?

Whole grains have many benefits and are packed with nutrients. They support the body's overall health. They are rich in fiber, which means they help with digestion, support gut bacteria, and are also helpful in regulating bowel movements. Whole grains are also known to control blood sugar levels. This is because fiber slows digestion and improves insulin sensitivity and reduces the risk of diabetes. In terms of heart health, whole grains contain phytonutrients that can help reduce inflammation and lower the risk of heart disease. Lastly, it can also help with weight management, as high fiber content promotes satiety and helps with appetite control.

Are There Any Risks Of A Diet High In Refined Grains?

Refined grains, while not inherently harmful, can pose health risks when consumed in excess, including:

Low Fiber Intake: The removal of fiber leads to poor digestion and potential blood sugar spikes.

Highly Processed Additives: Many refined grain products, like pastries and white bread, contain added sugars, unhealthy fats, and sodium.

Increased Inflammation: Diets rich in processed grains may contribute to gut health issues and systemic inflammation.

So, what should you do, should you avoid refined grains completely?

Refined grains have been unfairly demonized, especially in the age of low-carb dieting. However, they are an important part of many cultural cuisines, such as sushi rice in Japan or French baguettes. Nutrition experts also emphasizes that balance is key. Thus, a healthy diet includes more whole grains than refined ones, along with plenty of fruits, vegetables, and protein sources.

How to Identify Whole Grain Products

When shopping for grain products, don’t be misled by labels like “multigrain” or “made with whole grains.” Instead, check for these indicators:

Ingredients List: Look for “whole wheat” or “100% whole grain” as the first ingredient.

Fiber Content: A true whole grain product should have at least 3g of fiber per serving.

Unprocessed Options: Consider whole grains like quinoa, farro, oats, and brown or black rice for maximum health benefits.

Whole grains offer undeniable health advantages, but refined grains need not be avoided entirely. The key to a healthy diet lies in balance, accessibility, and overall lifestyle. Rather than focusing on individual food choices, consider broader dietary patterns, portion sizes, and physical activity. By making informed choices, you can enjoy a nutritious diet without unnecessary restrictions.

I was reading the labels on my cookies when I discovered a new ingredient. I had never heard of golden syrup before, and the name itself was too intriguing. Golden syrup was supposed to be sweet yet not be corn syrup. So I took out my phone to dig deeper into it, and this is what I found.

Golden Syrup Is Amber-Coloured Liquid

Golden syrup is a thick, amber-colored liquid with a smooth consistency similar to honey and a distinct caramel-like flavor. Despite its resemblance to maple syrup, golden syrup has a richer, buttery taste. As per health experts, golden syrup is a form of light treacle, a byproduct of sugar refining.

Treacle comes in two varieties—black and light. Black treacle has a robust, bittersweet taste, while the lighter version—golden syrup—is more widely used. Intrestingly, this sweetener even made its way into pop culture, featuring in the Harry Potter series as the key ingredient in Harry’s favorite dessert, treacle tart.

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How Is Golden Syrup Made?

Golden syrup is produced by partially breaking down sucrose into glucose and fructose through heat and citric acid, resulting in a smooth, sweet syrup. One of the most well-known brands, Lyle’s Golden Syrup, holds a Guinness World Record for having the world's oldest unchanged packaging since 1885.

Are Golden Syrup And Corn Syrup Same?

Although golden syrup is a staple in British and European kitchens, it has also gained popularity in Australia and New Zealand. In regions where it is less common, such as the United States, homemade versions can be made using sugar, water, and citric acid.

Some compare golden syrup to corn syrup, but the two differ in production. "Corn syrup is made from cornstarch, whereas golden syrup comes from sugar," explains Zeratsky. While golden syrup is sometimes labeled as "light treacle" in the U.S., it is not widely available in grocery stores. In recipes, molasses is often used as a substitute due to its similar texture and flavor.

Is Golden Syrup A Healthier Sweetener Than Others?

Like other liquid sweeteners such as corn syrup and molasses, golden syrup offers little nutritional value. "It is essentially sugar in syrup form, so it should be treated like any other added sugar," Jill Weisenberger, a Virginia-based registered dietitian and author of Prediabetes: A Complete Guide, told NYPost.

Health experts emphasize moderation when consuming added sugars. The US Food and Drug Administration (FDA) advises limiting added sugar intake to no more than 50 grams (about 12 teaspoons) per day based on a 2,000-calorie diet, while the American Heart Association recommends even less.

"Although golden syrup is a common ingredient in traditional recipes, excessive consumption of any sweetener can contribute to weight gain and increase the risk of conditions like type 2 diabetes and heart disease," warns nutrition consultant Jen Messer. "The key is moderation."

Whether in tea, desserts, or baked goods, golden syrup remains a beloved sweetener. However, like all added sugars, it’s best enjoyed in controlled amounts to support overall health.

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