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10 Foods That Are Highly Fattening

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People overeat and gain weight for many reasons. One major cause is eating too many calories.

That being said, certain foods are more problematic than others, including processed foods high in added fat, sugar, and salt.

Here’s a list of 10 foods that are highly fattening.

1. Soda

Sugary soda may just be the most fattening thing you can put into your body.

Sugar-sweetened drinks don’t provide essential nutrients and add many empty calories to your diet.

Studies show that people who drink sugary soda are much more likely to gain weight than people who don’t.

One study found that people who drank soda on top of their normal diet consumed 17% more calories. Over time, this could easily lead to significant weight gain.

Drinking soda may not only increase your risk of obesity but also type 2 diabetes, heart disease, and cancer.

SUMMARYSugary soda adds no essential nutrients to your diet, just empty calories. People who drink soda are much more likely to gain weight.

2. Sugar-sweetened coffee

Coffee can be a very healthy beverage.

However, coffee sweetened with added sugar or syrup can contain as much sugar as a can of Coke.

Like soda, high-sugar coffee drinks could have disastrous effects on your waistline and health.

SUMMARYCoffee drinks sweetened with syrups or sugars are very high in calories. Regularly drinking them could contribute to weight gain.

3. Ice cream

Most commercially made ice cream is full of sugar and fat. Since it’s often eaten as a dessert, ice cream can add a lot of extra calories to your meal.

If you enjoy ice cream, it’s probably best as an occasional treat.

To choose a healthier ice cream, look for one with less than 15 grams of sugar per serving. Also, make sure to watch your portion sizes.

SUMMARY Most ice creams are high in sugar and fat, adding a lot of extra calories to your meal.

4. Takeaway pizza

Commercially prepared pizzas are one of the most popular junk foods, especially among young people and kids.

Pizzas are usually very tasty but high in fat, refined carbs, and calories.

Some of the most popular varieties are also made with large amounts of cheese and processed meat.

Processed meats are meats that have been cured, salted, or smoked.

A high intake of these meats has been linked to obesity and an increased risk of adverse health conditions like heart disease and some cancers.

However, not all pizza is created equal.

If you love pizza, try to find a pizzeria that uses healthier ingredients, such as vegetables and whole-grain dough. You can also make your own pizza at home.

SUMMARYCommercially prepared pizza can be loaded with calories and processed meats. Try choosing pizza made with healthier ingredients or make your own at home.

5. Cookies and doughnuts

Cookies and doughnuts contain high amounts of sugar, refined flour, and added fats.

They can be extremely high in calories. To keep your weight in check, you should limit your intake.

When cravings strike, go for a small, single serving, not a giant cookie or a whole pack of little ones.

This can help you enjoy a treat and limit the excess calories and sugar you consume.

Also, an average medium-sized doughnut may contain over 200 calories. Some glazed varieties pack more than 300 calories.

For optimal health and weight, doughnuts should be avoided as much as possible.

SUMMARYCookies and doughnuts are high-calorie, high-sugar foods. If you choose to eat them, keep your portions small.

6. French fries and potato chips

French fries are a popular choice of snack or side, particularly when eating out.

However, the average serving (5 ounces or 139 grams) typically contains about 427 calories, making them a high-calorie food.

Most commercial French fries are also high in fat and salt, increasing your risk of overeating.

What’s more, they often accompany other junk foods and are commonly eaten with high-sugar sauces like ketchup.

This means you’re eating a very high number of calories in one sitting, which can lead to weight gain. In fact, several studies link eating French fries to weight gain.

Like French fries, potato chips are very high in fat, refined carbs, and salt.

They have also been associated with weight gain in observational studies. One study even found them to be the food most likely to cause weight gain.

Boiling or baking potatoes is much healthier.

SUMMARYFrench fries and potato chips are very high in added fats, refined carbs, and salt. Studies link both foods to weight gain.

7. Peanut butter

Moderate amounts of peanut butter can be healthy.

This is particularly true if it’s only made with wholesome ingredients like roasted and ground peanuts and a little salt.

In fact, eating nuts and peanuts has been linked to reduced weight and better health.

However, commercially prepared peanut butter often contains added sugar, hydrogenated vegetable oils, and a lot of salt, making it rather unhealthy.

Peanut butter is also extremely high in calories and very easy for some people to overeat.

If you can limit your intake, including peanut butter in your diet shouldn’t be a problem. However, if you struggle to control your portions, then you may need to avoid it.

SUMMARYMost commercially made peanut butter contains added sugars and fats. It can easily make you gain weight if eaten in excess.

8. Milk chocolate

Dark chocolate has been linked to numerous benefits, including improved heart health and brain function.

Still, most commercially produced milk and white chocolate varieties are loaded with added sugar and fat.

Like other junk foods, they’re very easy to overeat.

SUMMARYUnlike dark chocolate, milk and white chocolate varieties contain a lot of added sugar. Plus, chocolate is highly palatable and very easy to overeat.

9. Fruit juice

Fruit juice is often seen as a healthy choice.

Nonetheless, most commercial brands contain just as much sugar as soda. They also lack fiber and other nutrients found in whole fruits.

Drinking excessive amounts of fruit juice has been linked to an increased risk of obesity, especially in children.

Whole fruit is a much healthier and more weight-loss-friendly choice.

If you want to include fruit juice in your diet, choose unsweetened, 100% fruit juice and keep your portion size to a maximum of 5 ounces (150 ml) per day.

SUMMARYFruit juice is high in sugar. Drinking excessive amounts has been linked to an increased risk of obesity.

10. Other commercially processed foods

The increased consumption of convenience food may be partially to blame for the obesity epidemic.

Not all processed foods are unhealthy, but many have been manufactured to look and taste like real food though they bear little nutritional resemblance to homemade meals.

Therefore, it’s important to read the food label.

Some types of processed foods have been linked to higher calorie intakes and poorer diet quality.

Reducing your intake of processed foods could help you avoid unnecessary calories and improve the quality of your diet.

SUMMARY Reducing processed foods high in added fat, sugar, and salt can improve the quality of your diet and help prevent weight gain.

The bottom line

People gain weight because they eat more calories than they burn.

It should be noted that no single food on this list will make you fat if enjoyed occasionally, as part of a balanced diet.

However, regular and excessive consumption of these foods will likely make you gain weight over time.

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Diet & Fitness

6 Secrets of Asian Diet That You Should Try

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Vegetables and Noodles in Plates on Table

According to the Centers for Disease Control and Prevention (CDC), the prevalence of obesity in the United States was 42.4%, and that was back in 2017~2018. That’s a very concerning piece of statistic because obesity has been linked to numerous health problems. 

There are several factors to blame for the prevalence of obesity today, but one of the main reasons is the diet followed by most people. To put it simply, people are not eating healthy.

One possible solution to the obesity problem is for people to explore the Asian diet.

Secrets of the Asian Diet

Obesity is not that prevalent in Asia.  In places like Japan, people tend to live very long lives. It has something to do with the diet that people follow. If you want to reap the benefits of the Asian diet for your health then here are some of its secrets that you should be aware of.

Secret # 1: Use Smaller Bowls and Plates

Don’t use large plates and bowls when you are eating. Asians mostly use smaller serving vessels for their meals, which translates to smaller portions and fewer calories. Finish what’s in your first bowl, then stop and decide if you really want to eat more.

Secret # 2: Use Less Oil

One of the reasons why the western diet is so unhealthy is because it relies too much on frying foods. While it is okay to eat fried foods from time to time, eating them on a daily basis can be a problem. The Asian diet does not rely too much on fried foods, and you should seriously consider that for your diet.

Secret # 3: Don’t Eat Until You Are Full

Unrecognizable woman eating delicious takeaway Asian dishes

This is a very good practice that originated from China which can prevent you from overeating. According to this concept, you should stop eating once you feel that you are 80% full.  There is some scientific truth behind this concept because the brain does not recognize right away that your stomach is already full, which is why people have a tendency to overeat.

Secret # 4: Cook Your Vegetables

Asians rarely eat raw vegetables. There are two reasons for that. The first reason is safety. Raw vegetables may have contaminants that can make you sick. Cooking them removes that possibility. Also, cooked vegetables are easier to digest than raw ones. Eating raw vegetables can slow down the metabolism of the body, which can lead to weight gain.

Secret # 5: Eat Lots of Grain

Asians love eating rice, wheat, and other types of grain.  But they don’t just eat rice; they also have a wide variety of rice that they include in their diet. Each variety has its own nutritional value and you can really benefit from eating as many varieties as you can.

Secret # 6: Go for Less Meat

The western diet emphasizes meat, and while that has its benefits, too much of that can be a bad thing too. Follow the Asian diet that emphasizes grains and vegetables.

This does not mean that you only have to cook or eat Asian dishes. The idea is to follow the healthy ideas connected with the Asian diet.

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Food & Drinks

8 Coffee Myths and the Truth About This Popular Beverage

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Person Filling Clear Glass Mug With Coffee

Around 64% of American adults drink coffee on a daily basis. That’s a lot of coffee, and Americans are not alone in loving this beverage. During the 2020-2021 period, 60-kilogram bags of coffee were used around the world. 

Because coffee is so popular, people have a lot of beliefs about it and its effects. It’s inevitable that some of the things that people believe in about coffee are wrong.

Here are 8 coffee myths that you should stop believing now:

Myth 1: Drinking coffee in the afternoon will lead to insomnia.

Yes, caffeine can keep your drowsiness away, but if you drink coffee in the afternoon, most of the caffeine in it should have been processed out of your body within four to seven hours after drinking it. That means if you drink coffee at around 3 in the afternoon, it should not affect your sleep.

Myth 2: You need boiling water on the coffee grounds.

If you use boiling water when making your coffee, the bitter oils contained in the grounds will also be extracted. Sometimes, the bitter taste of a coffee drink can be attributed to water that is too hot.

Myth 3: Coffee reverses the negative cognitive effect of alcohol

Jack Daniel's Bottle

This is one of the most prevalent myths regarding coffee and arguably the most disappointing one. While it can make a drunk person more alert, it will not sober him up. This can potentially lead to a more dangerous situation in which an intoxicated person might feel alert and capable of handling tasks like driving.

Myth 4: Coffee helps in weight loss.

Caffeine can increase your metabolism but only to such a slight degree that it’s negligible. Caffeine can also decrease your appetite, but that effect is only short-term.

Myth 5: Coffee can stunt growth.

This myth has been around for a long time, and it really has no scientific basis at all. But like other myths that have been around for a long time, a lot of people believe it without really checking the truth.

Myth 6: Caffeine can be highly addictive.

You can develop a slight addiction to caffeine, but it’s not as bad as other substances. Caffeine withdrawal symptoms should only last for a day or two, and you may not even notice them. 

Myth 7: Pregnant women should never drink coffee.

Pregnant Woman Holding Tummy

This one is kind of controversial, and it has coffee lumped together with alcoholic beverages. Experts actually advise pregnant women to  200 milligrams of caffeine each day which would be about a cup. It’s more of a personal choice because there is no solid evidence yet that caffeine is harmful to the baby.

Myth 8: All Coffee Are the Same

Some claim that all types of coffee are the same when it comes to alcohol content. That’s simply not true because some types have more caffeine content than others.

Tell your friends about these myths as well so they can be informed.

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Food & Drinks

Nature’s Wonders: The Best Foods For Your Lungs

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Healthy lungs start from your toothbrush | ERC: European Research Council

There is nothing scarier than the truth. In fact, the World Health Organization reported that around 235 million people are suffering from asthma, and 234,000 have lung cancer each year. Whether they smoke or not, the statistics don’t lie.  

However, there is only one thing that matters most. Everyone needs to take good care of their lungs. That being said, diet is one of the major factors to optimum respiratory health. There are countless studies about foods that protect the lungs from certain diseases. 

One of the best things I found out while writing this article is, some foods can reverse the effects of smoking. However, you must always keep in mind that there are foods that have opposite effects. 

We hope that after you read this content, you will include these foods into your diet. Let’s get going. 

Tomatoes 

The John Hopkins University researched in 2017, wherein they analyzed the lungs of people who used to smoke and how their diet affects their recovery. What they found out was quite astounding as it’s amusing. They found out that tomatoes can accelerate the recovery of the lungs. 

Additionally, tomatoes can prevent the damage from getting worse. Even better, tomatoes don’t just help smokers but everyone who eats them. That’s because, according to the American Lung Association, as people age, the lungs naturally start to decline. It starts at around age 35 because the diaphragm and the inner tissues start to get weaker.  

However, they found out that eating tomatoes several times a week can help delay this process. 

Pistachios 

White Yellow and Brown Peanut on Clear Glass Basin

Be careful if you are allergic to nuts. Pistachios have many amazing benefits for the lungs. In fact, a study from the American Association for Cancer Research reported in 2009 that pistachios could reduce the risk of lung cancer. 

According to Dr. Ladia Hernandez, a researcher from the University of Texas said that one compound has been effective at guarding the lung against lung cancer. That compound is gamma-tocopherol. Surprisingly, pistachios are rich in gamma-tocopherol and vitamin E. 

She advised two ounces or ¼ cup of pistachios a day is enough to keep your lungs healthy. 

Carrots 

Carrots had some major scrutiny in 2008 after a study in Cancer that said beta-carotene supplements could increase the risk of lung cancer. However, there are new studies that believe those claims. One of the most prominent is research from 2017 that reported eating carrots can lower the chances of lung cancer. 

The study concluded that vitamin C and carotenoids in carrots are nutrients that effectively guard the lungs against diseases and cancer. In fact, it contradicted the previous study as they find out that high amounts of beta-carotene can reduce the risk of cancer. 

Broccoli 

Here’s an interesting find. In 2011, researchers from John Hopkins University reported that oxidative stress could lead to COPD. Likewise, they found out that COPD patients are low in antioxidants. So, they tried to replenish that nutrient with broccoli.   

Broccoli contains sulforaphane, an antioxidant that has seen great results in reducing COPD markers in mice. Dr. Shyam Biswal of Bloomberg School said broccoli could also clean the bacteria in the lungs with the compound sulforaphane. 

That means eating broccoli will help clean your lungs, especially if you have COPD. 

Cayenne Pepper 

Surprised? Let’s continue. Cayenne contains a compound called capsaicin. Capsaicin is the same compound that gives cayenne its spiciness. However, it has another amazing benefit. According to Dr, Farshad Fani Marvasti, from the University of Arizona that cayenne can vitalize secretions in the lungs. 

These secretions are responsible for the opening of airways while protecting the lungs at the same time. Likewise, further research in Experimental Biology found out that capsaicin is effective in slowing down the spread of lung cancer. However, there is no proof that cayenne can be a form of cancer treatment but can lower inflammation. 

Garlic 

Photography of Garlic on Wooden Table

Garlic might be effective in eliminating dangerous lung bacteria. That’s according to research in PloS One in 2013. They tested allicin, a chemical present in garlic. They found out that it stopped the growth of infectious bacteria that can cause major lung infection. 

In 2016, scientists from the University at Buffalo found that eating garlic can lower the risk of lung cancer in participants. Likewise, a similar study conducted by Chinese scientists reported that eating garlic lowered the risk of lung cancer by 44%. 

Onion

Although onions have the notoriety for making people cry, it’s actually good for your lungs. A research conducted by Penn State University found that onions contain anti-inflammatory compounds that could ease the symptoms of asthma.   

Another study conducted in 2019 by the Scientific Reports reported that red onions could relieve allergy. However, they saw an exception in pickled onions. In fact, scientists found out in a 1990 research that Spanish pickled onions can cause inflammation in asthma. That was credited to the high sulfur dioxide and acidity. 

Apples 

I’m sure you’ve heard the phrase, “an apple a day keeps the doctor away.” However, you can say an apple a day keeps the pulmonologist away. Well, that’s just the conclusion from the John Hopkins study. In their European Respiratory Journal, scientists found that eating apples for over ten years have reduced the onset of lung disease. 

It can also help reverse the damage done by smoking, according to Vanessa Garcia-Larsen, the lead author of the research. 

Moreover, in 2000 scientists from London found that eating apples five times a week can help improve the health of the lungs. They credit it to the apple’s abundance of vitamin C and antioxidants that help clean the body. 

Turmeric 

Have you heard about curcumin? It’s the compound that gives turmeric the yellow-orange color. However, the benefits don’t end there. That’s because an animal study in Carcinogenesis found that curcumin’s anti-inflammatory capabilities can stop the development of COPD and lung cancer. 

Moreover, another study from 2007 reported that curcumin has protective capabilities. In fact, it could guard against lung injury, oxidative stress, and respiratory toxins. 

Green Tea

Person Pouring Liquid Into Brown Ceramic Cup

Green tea contains a high amount of antioxidants. In fact, it’s so high that it could possibly protect the lungs. Additionally, in 2007 a review by Evidence-Based Complementary and Alternative Medicine reported that green tea could delay lung cancer in smokers. 

Interestingly, six years after it was backed by another study in Carcinogens. According to the study, green tea contains EGCG, which is effective in fighting cancer. 

Flaxseeds

Flaxseed has shown significant results in animal experiments. A study conducted by the Journal of Pulmonary & Respiratory Medicine reported that mice consuming flaxseed have less oxidative stress in their lungs. Another competent study by the Cancer Prevention Research said that flaxseed could stop the growth of tumors in the lungs. 

Moreover, flaxseed has also shown promising results with other diseases like pulmonary fibrosis. 

Ginger 

Ginger has many benefits when it comes to the optimal function of the lungs. The American Journal of Respiratory Cell and Molecular Biology noticed that ginger cleared airways in animal studies, relaxes the muscles, and allows mucus to flow, allowing people to breathe easily and efficiently. 

In 2018, Turkish scientists found that ginger can also heal lung damage caused by inflammation. They reported that ginger could stop bronchopulmonary dysplasia from spreading. 

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