A plant-based diet of foods rich in antioxidants, vitamins, and other minerals has been scientifically proven to lower cortisol, improve energy levels, and make a positive impact on memory, mind, and mood.

Get Healthier This New Year

Eating a whole-food plant-based diet (and avoiding processed food) can help reduce the risk of depression, studies show, whereas a diet that contains high consumption of red and/or processed meat and dairy and a low amount of fruits and vegetables is linked to an increased risk of depression.

Keep in mind that just because you eat a vegan diet doesn’t always mean it’s healthy. For best mood-boosting results, steer clear from processed faux meats, dairy, and other replacements that may contain highly-processed ingredients to better mimic the real thing. Aim to eat foods that are minimally processed and as close to the way they are found in nature as possible, which are whole foods.

Overall whole plant-based foods are best but specifically, stock up on these foods that have the power to enhance your mental health and boost your wellbeing. The following 5 f foods are known to contain vitamins, minerals, and amino acids that boost your brain’s “feel good” hormones – serotonin, dopamine –  and reduce cortisol, known as the “stress hormone.”

1. Tahini contains an amino acid that helps treat anxiety

The Meditteranean sesame spread is also a common ingredient in hummus and is often used as a sauce for falafel. Tahini is rich in a source of an amino acid called L-tryptophan, a serotonin precursor that helps reduce stress and anxiety. According to researchers,  L-tryptophan is a precursor for the neurotransmitters, serotonin, dopamine, and norepinephrine. “The ability of the body to produce these neurotransmitters is directly linked to the levels of these amino acids consumed in the diet,” the study found. The study’s authors believe that there are legitimate nutritional approaches for treating anxiety. On the flip side, a deficiency in tryptophan may lower your serotonin system and cognition function according to a different study.

2. Matcha Powder Contains a Natural Amino Acid That Helps You Relax

Matcha is often used as an alternative to coffee because of its natural caffeine levels are not as nerve-triggering as coffee. Researchers point out that matcha has a significant stress-reducing effect, in lab studies. The reason is that matcha contains a balanced combination of caffeine and L-theanine, which is a natural amino acid found in plants that helps with relaxation without creating drowsiness. L-theanine has been shown to improve relaxation, tension, and calmness, according to researchers. The dosage that appears to work best is 200 mg, according to researchers. One scoop of matcha contains about 20 mg of L-theanine so feel free to drink matcha all day long and substitute it for your coffee for calming effects.

3. Swiss Chard Contains High Levels of Magnesium, Which Reduce Stress

We’ve always been told to eat our greens, but for mood-boosting benefits eat swiss chard, since it contains high levels of stress-reducing minerals, like magnesium. Swiss chard is the green that is richest in magnesium, and research has found a link between magnesium deficiency and stress, meaning people who have low levels of magnesium are likely to be more stressed and anxious compared to those who have the highest levels of magnesium

For reference, one cup of cooked Swiss chard, (175 grams), contains 36 percent of the recommended intake for magnesium, so this leafy green vegetable is a healthy way to consume this essential mineral. Collard greens and pumpkin seeds, almonds, and spinach are all high in magnesium if you want to switch it up.

4. Acerola Cherries are a good source of vitamin C which gets depleted by stress

Acerola cherry is “an untapped functional superfruit,” according to a recent study that looked at the many benefits of this fruit. Acerola cherries are rich in Vitamin C, which gets depleted at a rapid rate when the body and mind are stressed.  Vitamin C has long been associated with combating various diseases and fighting the oxidative stress that leads to signs of aging.

One acerola cherry contains 80.5 mg of vitamin C, which is almost more than half the vitamin C in oranges and nearly triple the vitamin C contained in one lemon. Only kiki fruit comes close, with 64 mg, so the Acerola cherry reigns supreme when it comes to getting your C.

5. Kimchi is a fermented food that contains probiotics that help reduce social anxiety

Fermented foods like kimchi are packed with healthy bacteria, or probiotics, as well as essential vitamins and minerals that may help fight stress, studies have found. Researchers suggest that the regular consumption of fermented foods containing probiotics may reduce social anxiety and stress levels. Probiotics are micro-bacteria that help the gut microbiome shift to be healthier.

“Higher frequency of fermented food consumption was associated with fewer symptoms of social anxiety,” according to the study. Similarly, a different study suggests that kimchi is powerful as an anti-aging food that can fight oxidative stress and boost antioxidants in the bofy. Kimchi is “a promising functional food with an antioxidative effect and fermentation of kimchi led to the elevation of antioxidative activity.”

How to Start Your Plant-Based Journey

To reach your goals, whether they be improving your mood and mind, or eating healthier, simply start by incorporating these foods into your diet, and aim to more eat plant-based.

The Beet is here to help. The first step to eating a plant-based diet can be as simple as making a smoothie for breakfast with plant-based milk, and adding any fruits, seeds, veggies, or any plant-based foods that you like.  For lunch, create a giant colorful salad, and for dinner recreate your favorite recipe and make it vegan, like a lentil bolognese.

To help you get started, download our free 28-Day Beginner’s Guide to a Plant-Based Diet, or if your goal includes weight loss, The Beet’s Plant-Based Diet created by Nicole Osinga, RD, will help you reach your health and wellbeing goals.

The post 5 Mood-Boosting Foods to De-Stress & Reach Your New Year’s Resolutions appeared first on The Beet.

There are herbs that are well-known to help boost immunity and if you sip them in a tea, take them with your morning green smoothie, or add them to your everyday diet as an herbal supplement you may just be doing your body good by giving your immune system the armaments it needs to rev up and fight any potential invaders that bombard your body in the form of bacteria or viruses.

Which Herbs Are Good for Immunity?

While there are thousands of different herbs to choose from, with a wide range of benefits as well as potential toxicity and side effects, the question isn’t whether or not to use herbs, but how to choose the best herbs to boost immunity.

Herbal remedies and immune boosters have been used for thousands of years and now scientists have shown in studies that herbs actually work when it comes to helping the body fight off infection and more. Here is the latest research on the power of these herbs to boost immunity.

Depending on the climate where you live and your tolerance for growing plants on your kitchen counter, you may even want to try growing your own herbs. When buying herbs, keep in mind that powders are more potent than tinctures and organic is more potent by up to 30 percent than those that are not certified organic.

Of course, before adding a new herb to your regimen, be sure to consult your doctor or healthcare provider.

Herbs That Boost Immunity

1. Echinacea

Echinacea is the prime herb associated with immunity since studies reveal that it has the capability to shorten the duration of the common cold and reduce symptoms such as sore throat, cough, and fever. In one review study on the efficacy of echinacea for COVID-19, the authors wrote:

“Current evidence suggests that Echinacea supplementation may decrease the duration and severity of acute respiratory tract infections; however, no studies using Echinacea in the prevention or treatment of conditions similar to COVID-19 have been identified.” The study added that: “Because Echinacea can increase immune function, there is a concern that it could worsen over-activation of the immune system in cytokine storm; however, clinical trials show that Echinacea decreases levels of immune molecules involved in the cytokine storm.

You can find echinacea in organic powder. Take half a teaspoon in warm water or in tea.

2. Rhodiola Rosea (Golden Root)

In ancient China, the emperors dispatched explorers to Siberia in search of “the golden root,” or Rhodiola Rosea, which the Chinese people used to treat flu and cold. Historically, farmers hid their Rhodiola crops, because it was so valuable for boosting health and libido.

Modern medical literature confirms that Rhodiola “exerts excellent immune-regulating effects and attenuates inflammatory damage,” according to a review study in Science Direct. The root appears to fight off “various diseases through regulating immune cell differentiation, activation of inflammatory signaling pathways and secretion of inflammatory factors.”

As a general rule when buying your herbs, powders are more potent than tinctures, and search for organic since those crops are 30 percent more potent than not organic certified crops. Take half a teaspoon of Rhodiola Rosea or Golden Root once or twice a day in hot water or tea for immunity. It has a sweet and slightly bitter taste  You can find organic Roseola on amazon.

3. Elderberry Syrup

Elderberry has a long history across the world of being used to help fight off colds, influenza, and respiratory tract infections. Since COVID took hold, researchers have been looking at whether Elderberry could help alleviate the worst symptoms of COVID-19, and evidence shows it could help someone get over their symptoms faster. Elderberry “may not reduce the risk of developing the common cold; it may reduce the duration and severity of colds.”

The researchers concluded: “Elderberry may be a safe option for treating viral respiratory illness, and there is no evidence that it overstimulates the immune system.”  If you get an infection and take elderberry syrup, research indicates it won’t have negative side effects.

4. Angelica Sinensis (Female Ginseng)

Called dong quai in Chinese herbal medicine, this herb from the carrot family has traditionally been used to help women lessen symptoms of premenstrual cramps, and symptoms related to perimenopause and menopause.

Angelica Sinensis has been shown in studies to help bolster the immune system, by activating macrophages and natural killer cells. One of the most astounding studies about Angelica Sinensis is that it appears to help your spleen create more infection-fighting cells.

The spleen fights invading germs in the blood and contains white blood cells that fight infection while removing old or damaged red blood cells that are no longer needed. In the study, researchers found that subjects given Angelica Sinensis saw a “proliferation of total spleen cells, macrophages, and T cells were promoted by the action of AP.” It’s most potent in its powder form.

5. Panax ginseng (Korean Red Ginseng)

Scientists are now studying the power of Korean Red Ginseng as a natural immune booster that could possibly help against almost any type of infection or virus. One study found that Red Ginseng appears to help “maintain homeostasis of the immune system and to enhance resistance to illness or microbial attacks through the regulation of the immune system.”

The findings showed that Red Ginseng appears to work on different immune cells in different ways, making it a versatile immune booster that can help in each process involved in fighting off infection and disease. The authors “discuss how ginseng regulates each type of immune cell including macrophages, natural killer cells, dendritic cells, T cells, and B cells. We also describe how ginseng exhibits beneficial effects on controlling inflammatory diseases and microbial infections.”

The authors concluded after they looked at the alterations by ginseng at the molecular level. the herb appears to boost both cytokine secretion and antibody production, among other immune functions.

You can find red ginseng powder at Mountain Rose Herbs.

6. Tulsī (Holy Basil)

Holy Basil has been used for hundreds of years in ancient medical practices to treat infections as varied as dengue fever and hepatitis. Now it is being studied as a possible treatment to help lower symptoms of COVID-19. In one review of herbal remedies, the researchers wrote that we should consider using ancient herbal medicine to treat the modern threat of COVID.

“There is a wide scope of herbal medicines that have been used since traditional times. They have been considered as potential clinical agents against a wide array of viral diseases due to their anti-viral properties,” they wrote. “These natural products of Ayurveda are being tested for treating COVID-19.”

Tulsi is thought to be effective in fighting dengue, hepatitis, and encephalitis, then it should also be able to battle the novel coronavirus by reinstating “the physiological functions of the body through its phenolic and antioxidative property that in turn shields the body from toxic substances.”

This flavorful herb also boosts metabolism, enhances oral help, and helps manage stress. Tulsi leaves work well when made into a simple tea. Buy yours at Organic India.

Bottom Line: These Herbs Can Help Boost Immunity.

In the case of herbs, the best practice is to take a day off between your dosages, to allow your body to react and not overdo the dosages. Follow the manufacturer’s label for recommended amounts and always ask your healthcare provider for guidance before starting any new supplement to your routine.

For more natural ways to strengthen immunity, here are 13 Foods to Boost Your Immunity.

The post These 6 Herbs Can Help Strengthen Your Immunity Naturally appeared first on The Beet.

According to USA Hiking, 74 percent of Americans have hiked on a trail in the past year, and 59 million Americans define themselves as “active hikers,” a number that is on the rise. The U.S. has more hikers per capita than any other country in the world, according to REI. The sooner you count yourself among them, the better, according to studies that show hiking is the healthiest activity you can do, for the sake of your heart, overall fitness, and longevity.

Is Hiking Good for You?

In case you have to choose between going for a brief jog in the neighborhood or a longer hilly hike the day after feasting, choose the hike, since all in all, hiking is better all-around exercise, requiring you to use more of your body’s stabilizing muscles, and is less damaging to your joints over time. Plus, you will very likely be eager to stay out on the hiking trail longer, moving for over an hour, which leads you to burn more calories hiking than 20 minutes of running.

Hiking may just be the most heart-healthy, well-rounded fitness activity on the planet (other than perhaps swimming) according to health experts who are thrilled to see Americans take to the hills. Hiking, long perceived to be a “mellow” activity of communing with nature, has now become elevated to the first position in the rankings of which fitness activity is the all-around healthiest, especially when comparing hiking to running.

Getting Outside Helps Your Mental Health

One of the main benefits of hiking is being outdoors in nature, where you can enjoy the view, and breathe in the magical air that has been proven to fight anxiety and depression and elevate mood. The mere act of being outdoors has been shown in scientific studies to help calm the anxious mind and allow for mood-boosting endorphins to circulate.

In one study of nearly 20,000 participants, researchers found that spending at least 120 minutes a week in nature is associated with good health and better well-being. While it may be tough to accomplish getting out there on a daily basis, taking a nice long hike on a Saturday gets the job done.

Additionally, hiking within close proximity of water (such as by a rolling river, to a waterfall, a beautiful lake, or near the ocean) further adds benefit to our mental health state. Studies have shown that stray negative ions (released by water crashing on rocks or sand, or clouds floating into mountain peaks) when inhaled end up in our bloodstream, where they can bind to positively charged free radicals, damaging agents that cause cellular aging and stress.

The famous finding led to a rare fun headline, “Negative Ions Lead to Positive Vibes.” More recent review analyses of over 33 studies have confirmed that walking by water can lower symptoms of depression and anxiety. So hiking and breathing in ion-infused air can be even more beneficial to the stressed-out city dweller who needs a breath of fresh air, or many.

Hiking is simple and requires zero skill other than staying upright, putting one foot in front of the other, and keeping arms pumping to help mobilize the entire body. Added core strength is gained when leaning into the uphill slope, and you need very little special gear (other than stable shoes and layers of warm-wicking clothing that will allow you to cool off as you get heated).

Pretty much anyone who can walk can participate in hiking, but of course, check with your doctor if you have any type of heart or lung condition that might limit your exertion. You can get your heart rate up pretty fast when you’re marching uphill, so don’t bite off more of a hike or climb than you can handle, and work your way up from gentle inclines to steeper mountain summits.

So why are Americans falling in love with hiking over running (which is losing participants at about the same rate hiking is gaining more enthusiasts)? By some calculations, taking a hike is the very best exercise you can do, even better than a jog, which creates more impact on aging knees, hips, ankles, and joints.

Is Hiking Better Than Running?

There’s nothing wrong with doing a turkey trot –– far be it from us to discourage a family 5K over the Thanksgiving weekend. But that will likely take less than half an hour to complete.

Hiking is even better for you than running for burning calories if you figure that you hike for longer than you would have jogged, and if you add to your hike an inclined trail, some uneven terrain that requires you to adjust your balance and require your proprioceptors to engage.

These proprioceptors are the internal balance sensors within the body that tell the muscles to work to stabilize your body in space, so you aren’t just moving forward or in one simple motion (as on a spin bike, or elliptical trainer, or running along a smooth flat footpath) but have to constantly adjust to keep the body moving yet upright, and avoid tripping on a sloping rock, or keep your ankle from rolling over on sliding shale or fall on uneven terrain.

This constant adjustment during hiking beats out walking, swimming, biking, and running since in all likelihood you are going to hike for over an hour.

Why is Hiking the Best Exercise?

When runners hear you are going for a hike they can’t help but think: “That’s lightweight compared to my run.” But nothing could be further from the truth. Hiking works more of the body’s core muscles, since leaning into the uphill ascent and stabilizing yourself on the way back down, requires you to engage more of your chest, back, abs, and hip flexors.

An efficient runner can move from the waist down with some light pumping of the arms. As you hike you need to engage more muscle groups and even if you’re relaxed, your neck, shoulders, back, and arms get recruited to make sure you’re not going to topple and that your body is able to compensate for the up and down hiking trails.

The longer you hike, and the quicker you move, the more heart-pumping exertion your hike will require, which, like all cardio exercise can create a stronger heart and over time help to lower your blood pressure, and reduce your risk of heart disease, stroke, high cholesterol, and even some cancers. Since hiking is weight-bearing (but not pounding) it can also help prevent osteoporosis, according to an article by Piedmont Healthcare.

Hiking is easier than running to do without stopping, and if you make it a regular habit, hiking can help you manage or lose weight (because of the intense calories you burn on a challenging trail) and is joint-friendly, reducing the chances of injury. Being outside in the sun also can help your body produce vitamin D, and for people who are taking insulin to treat diabetes, a regular hiking habit has been known to help them lower their need for medication, according to Piedmont.

How Many Calories Are Burned Hiking?

That depends. Are you booking it or going slow? Are you out there for hours or just a brief stint? The number of calories you burn depends on your size and how fast and hard you go when hiking. If you hike at a fast clip and put yourself on a trail with an uphill incline, you will actually burn more calories hiking than even running (so long as you hike for longer than you would have spent running).

Here are the stats, according to the website Betterme.world, which points out that the other variable is that running fast will boost these calorie counts. So let’s assume hiking at a fast clip versus running at a medium pace.

For someone who weighs 125 pounds and goes for a 30-minute hike, they can expect to burn about 180 calories which is actually more than if the same person chose to walk or dance. If instead, you went hiking you would burn 223 calories (or more if you weigh more, since a 155-pound person could burn as much as 266 calories.) Stay out there longer, such as for an hour, and the 155-pound person can burn 370 calories, especially if you’re moving steadily uphill for that full hour.

Of course, per hour, running burns more calories: A 60-minute run at 5 miles per hour can burn up to 700 calories. The same hour of hiking will burn up to 525 calories, but the X factor is time. More people are able to hike for a full hour than run for a full hour. So if you and your family are setting out to get exercise, plan a hike, since everyone can join.

What Time of Day Should I Hike?

Always set out in the earliest part of the morning. That might mean driving before sun up to the trailhead, then waiting until it’s light to start out. The longer the hike (8 hours or so) the more likely you will be out as the afternoon fades into dusk. Don’t allow yourself to be caught out in the wilderness after dark unless you have made provisions with a tent, sleeping bag, flint, water purifying pills, cooking gear, food, and other camping essentials. Even a headlamp is a good investment if you think you might get caught out in the dark.

What Should I Bring on a Hike?

There are many things that can come along for a hike with you depending on the duration and distance you are planning to cover. A short checklist includes the following items but if you think you could get caught out after dark, add provisions and bring a light such as a headlamp or powerful light to strap onto your hat to see your way through the darkness.

Depending on how far into the backcountry you’re planning to go you may want to add pepper spray or a beacon since mountain lions, bears, and getting injured or lost can make for a great story but ruin a fun walk in the woods.

If you’re just going for a short day hike, consider taking all or some of these items.

• Water in a hydration system
• Hiking shoes or boots
• Loose-fitting clothing that allows layering
• Hat or Visor (bandana for neck)
• Sunglasses
• Gloves
• Dry Socks
• Bandaids
• Map
• Energy Bars
• Sun Screen
• Day Pack
• Dry Base Layer
• Walking Poles
• Headlamp

Bring plenty of water to drink since you may not realize how much fluid you’re losing if the air is cool and dry and your sweat doesn’t accumulate in your skin the way it would on a jog  –– you still need to rehydrate all the way up and down to keep a clear head and your muscles working fluidly.

The general rule is that you will need one half-liter of water per hour of moderate activity and more if it gets hot or you are in the arid desert or mountain air. That’s why a hydration system with about 2 to 3 liters is a good idea since you may be carrying enough water for yourself and one or two companions.

Always tell someone who is not coming on the hike where you are going and what time you are setting out, as well as what time you expect to be home. If they don’t hear from you by a certain hour, they will know to send out a search party since you may have gotten in trouble or hurt. Cell phones only work if you can get a signal. Use old-fashioned maps and backup methods of communication to be safe. If you’re going deep into the wilderness, bring pepper spray (to ward off bears) and a flare or two (to signal for help in case it comes to needing it).

How Long Should I Hike for?

Plan on a modest hike for your first foray, such as half an hour out and half an hour back. Know that coming downhill can be tough on knees and muscles unaccustomed to stabilizing your weight as you descend, so don’t rush the descent. Better yet, bring hiking poles to steady you in case the ground is slippery or the rocks and shales give way as you step.

Where Should I Hike?

The National Park Service estimates there are more than 200,000 miles of hiking trails in the U.S. and there are at least 21,000 miles of long trains. The longest single hiking trail starts at Zuma Beach State Park in California and goes north to Point Reyes National Seashore in Marin County a distance of nearly 600 miles.

There are sites like AllTrails that help you locate a hike near you. Otherwise, check your local resources since many city guides include the best places to hike near you.

As a beginner hiker, you will want a hiking trail of about 3 to 5 miles long, with varying terrain, to start out, and look for ones that are well-marked, safe, and free of predatory wildlife such as bears or mountain lions.

Gradually build up to longer and steeper hikes, and add a destination like a summit or a lookout so you feel accomplished by getting to the top of your waterfall view. It’s not just the minutes on the trail but the journey that matters. Allow your mind to wander and get into a state of “flow” where your movements are automatic and your brain gets a meditative time out from the usual stresses of daily life.

Bottom Line: Hiking Is the Best All-Around Outdoor Fitness Activity You Can Do

Hiking is gaining in popularity because it is accessible, inspiring and one of the best fitness activities you can do to burn calories and build lifelong fitness and health. Before you start your hiking journey, make sure your doctor gives you the green light and plans to start out on easy hikes, and gradually build up to steeper and longer trails. Equip yourself with the proper hiking shoes, a hydration carrying system, and perhaps a pair of lightweight walking poles.

For more healthy lifestyle tips, visit The Beet’s Health & Nutrition articles. 

The post The Best Outdoor Activity for All-Around Fitness and Health? Hiking appeared first on The Beet.

When you still have time to dial back early symptoms of pre-diabetes and even type 2 diabetes, that is the moment when changing your diet and eating more plant-based (and less junk food, animal fat, and processed simple cars) is more critical than ever.

The good news is that mostly plant-based diets – which focus on eating more vegetables, leafy greens, legumes, and other healthy whole foods – have been shown to help in the prevention of type 2 diabetes, but Americans need to get the memo and fast.

As of today, 1 in 10 adult Americans has diabetes, and according to the CDC, 1 in 3 has prediabetes, or 88 million people, which means they are living with chronically high blood sugar but it’s not high enough to be diagnosed as diabetes.

The current data indicate that if prediabetes (which is often symptom-free) goes unchecked and changes are not made, 1 in 5 Americans will have full-blown diabetes by 2025, or twice as many as those who suffer from it today. If these grim statistics tell us anything, it’s that there is an opportunity to change lifestyle behavior such as through healthy diet and daily exercise, to flatten the curve and help those living with chronically elevated blood sugar make the necessary lifestyle changes to dial back their risk.

Can Certain Foods Prevent Diabetes?

Suffice it to say, Americans should do anything they can to lower their risk of type 2 diabetes, including eating healthier, exercising, and maintaining a healthy weight. Studies tell us that there are foods to eat that can help prevent and even reverse prediabetes. According to a growing body of research, a whole-food, plant-based diet has been shown to help prevent and even reverse early symptoms of diabetes, since foods high in fiber – which are plant-based foods – help regulate blood sugar.

What is Type 2 Diabetes?

At its most basic explanation, diabetes is an impairment in the way the body regulates and uses sugar as fuel, resulting in too much sugar or glucose circulating in the bloodstream. When blood sugar levels remain elevated over time, it can clog circulation and lead to diseases including neurological impairment, heart disease, and vascular failure, which is why the tiny capillaries in the eyes can be compromised, cutting off adequate oxygen to your eyes and eventually shutting down your sight. That’s just one example but this is happening all over the body, so circulation gets shut down in all sorts of areas: Your toes, your organs, and even the brain, which is why unchecked, diabetes is a killer.

With type 2 diabetes, chronically elevated blood sugar means that your pancreas can not produce enough insulin to keep up with the constant situation of high blood sugar. Meanwhile, the cells become become “resistant” to the insulin you do produce (called insulin resistance), which means they take up less sugar, creating a vicious cycle in the body where your blood sugar gets elevated but your cells don’t get fueled adequately (leaving you fatigued and even hungry, even though you have more blood sugar than you need), and eventually, the pancreas stops working properly, which is when full-blown diabetes sets in.

Type 2 diabetes differs from type 1 diabetes in that it usually develops due to lifestyle factors, such as poor diet and physical activity, whereas type 1 is a hereditary disease that usually shows up in childhood or teenage years.

What Diet is Best for Diabetes?

When it comes to making those important lifestyle adjustments, there is a growing body of scientific evidence that switching to a whole-food, plant-based diet — focusing on eating vegetables, legumes, whole grains, fruits, nuts, and seeds, and drastically limiting or totally avoiding all refined packaged foods and animal products — has been highly beneficial for preventing and reversing symptoms of type 2 diabetes.

Type 2 diabetes is, quite frankly, an epidemic. In fact, it’s the seventh leading cause of death in the United States according to a 2017 article. There also isn’t a cure for diabetes, although the condition is able to be managed with medication or lifestyle changes. One study made it clear that a plant-based diet can help prevent diabetes – or at least manage it.

Without the management of diabetes comes life-threatening complications. According to the American Diabetes Association, the common health problems include:

• Neuropathy (damaged nerves)
• Kidney disease
• Cardiovascular disease
• High blood pressure
• Stroke

There are success stories, however, of people who have changed their diet and beat the odds. Ashley Chong is an example of overcoming these dangers. When Ashley found out she was pre-diabetic, she ditched the medications her doctor prescribed and instead began a journey of changing her diet and g raw vegan, consuming uncooked, unprocessed, and animal-free foods. She saw a change in her weight, energy levels, and even mood. The best part was when she went back to her doctor 5 years later for a pregnancy check-up, they were amazed at the changes in her blood work — perfect vitamin, cholesterol, and blood sugar levels.

How to Lower Diabetes Risk

The first step to prevent being diagnosed with type 2 diabetes is to consider what changes may need to be done to your lifestyle. Some of the risk factors that increase the odds of developing type 2 diabetes include:

• Being overweight or obese
• Having a higher amount of abdominal fat
• Inactivity
• Family history of type 2 diabetes
• Polycystic ovary syndrome (PCOS)
• Older age

While we can’t reverse our age or change our family medical history, we do have control over many of the other risks.

Starting with inactivity, research has found that when no physical activity is part of an individual’s routine, they are affecting their blood glucose stability. More specifically, when healthy individuals cut their normal physical activity in half, their postprandial glucose (after a meal) doubled. This not only increases the risk of diabetes but also cardiovascular disease and potential death.

We should also consider avoiding certain foods and drinks when it comes to our diet. According to Harvard Health changes to consider include:

• Limiting refined grains and other highly processed carbohydrate-rich foods
• Avoid sugary drinks
• Eliminate or reduce red and processed meats

Studies back up these suggestions, with one study linking those who consumed naturally sweet drinks or those with added sugars with a 16 percent increased risk of diabetes. Another study also found that eating a 3-ounce serving of red meat each day could boost diabetes risk by 20 percent.

Plant-Based Diet and Diabetes

If you have pre-diabetes or are aware that you’re at high risk of developing diabetes, you may be considering making adjustments to prevent it from happening. A perfect place to start, and science-backed, is going plant-based.

We’ve been told from a young age to eat our fruits and vegetables, but plant-based eating goes beyond the produce section. It also involves many protein-packed and even carb-rich options such as:

• Beans
• Lentils
• Whole grains, such as quinoa, rice, oats, and barley
• Soy products including tofu, tempeh, soybeans, and soymilk
• Nuts and seeds

While plant-based eating can bring along many health benefits when it’s followed properly, here are the specifics of its effect on type 2 diabetes prevention.

Weight management: A higher body weight, especially if it’s carried around the abdominal area, is linked to many chronic diseases including type 2 diabetes, hypertension, and cardiovascular disease. According to a study, even a 5 percent decrease in body weight can begin to reduce the risk of developing chronic disease. The study also discusses the role a plant-based diet can play in weight loss and management, with it leading to lower BMI (body mass index) compared to individuals following a non-plant-based diet.

A recent 2021 study even found that a plant-based diet was more effective than the ketogenic diet when it came to body fat loss, even when eating more calories. Study participants also felt more satisfied and full following the plant-based diet.

Improve glucose metabolism: Along with weight loss, a 2020 review found that plant-based diets have the potential to improve glucose metabolism. In the review, when plant-based diets were compared to an omnivorous diet (which contains both plants and animals) in people with type 2 diabetes, five studies reported that a plant-based diet significantly improved glycemic control.

Offer protective nutrients: Regularly consuming colorful fruits and vegetables ensures that you’re getting in a variety of essential vitamins and minerals. When it comes to type 2 diabetes, a study found that a higher intake of berries, green leafy veggies, yellow veggies, and cruciferous veggies (like broccoli, cauliflower, and brussels sprouts) are protective against type 2 diabetes risk. The study mentions these protective effects are likely due to fruits and vegetables being high in fiber, antioxidant compounds (such as vitamins C and E), folate, and potassium.

Foods to Prevent Diabetes

The following plant-based foods have been shown to lower blood sugar and decrease your risk of diabetes. The latest scientific studies back up these vegan foods’ ability to keep blood sugar levels stabilized, which is the first step to lowering diabetes risk and curing prediabetes.

• Nuts: One study that looked at walnut oil, pistachios, and almonds found that they can help to lower lipid and glucose levels, while also reducing appetite to prevent weight gain.
• Chickpeas: Eating chickpeas could help lower blood glucose by up to 36 percent plus keep you full for a longer period of time, according to a 2017 study.
• Avocados: A study found that the healthy fats in avocados can help balance blood sugar and blood lipid levels.
• Squash: A 2018 study found that winter squash (like pumpkin, butternut, acorn, and spaghetti squash) can help decrease blood sugar levels.
• Leafy greens: Whether you like spinach, kale, cabbage, or other green leafy vegetables, research states that they could help with insulin resistance and, therefore, improve blood glucose levels.
• Broccoli: a compound in broccoli called sulforaphane has been linked with improving insulin sensitivity as well as reducing blood sugar, according to a study.
• Strawberries: A 2019 study states that strawberries (and some other berries) can help manage diabetes by improving blood glucose and insulin resistance.

Bottom Line: A Plant-Based Diet Can Reduce Risk of Type 2 Diabetes

Lifestyle factors, including diet and exercise, are important factors to consider when it comes to your risk of type 2 diabetes. Fortunately, eating a whole-food, plant-based diet may help to prevent and lower your risk. Some great plant-based food options to add to your next grocery list include avocado, squash, and berries.

For more research-backed health content, visit The Beet’s Health & Nutrition articles. 

The post Your Guide to Preventing Type 2 Diabetes on a Plant-Based Diet appeared first on The Beet.

That’s because this aromatic herb that comes from a flowering plant contains gingerol, a powerful phytochemical which gives ginger its spicy flavor. “While you would have to eat large amounts of kale or berries to gain nutritional benefits, these small components in ginger are effective in very small amounts,” says Charlotte Traas, board-certified master herbalist and director of education for New Chapter, Inc., in Brattleboro, Vermont.

The Health Benefits of Ginger Root

1. Ginger and Digestion

In Traditional Chinese Medicine, ginger is classified as a “yang” herb, helping to warm the body, and is traditionally used for supporting the digestive system. “The digestive system is at the root of your whole health so supporting healthy digestion is a great way to balance your overall health,” Traas says.

2. Ginger and Blood Sugar

Numerous studies have been conducted on ginger’s ability to aid with blood glucose control. For instance, an analysis from the journal Medicine found that people with type 2 diabetes experienced significant improvements in HbA1c levels while taking ginger. Researchers suggest that ginger may even help with long-term blood sugar control.

3. Ginger and Chronic Disease

Ginger contains powerful antioxidants that aid your body in numerous ways. Sun exposure, pollution, cigarette smoke, and even exercise can increase free radicals in your body. “Being inundated by free radicals is a natural process, but when they become overwhelming, it may have an effect on your body,” Traas says, adding that unless those free radicals are quelled by antioxidants, they can leave a path of destruction in your body.

Enter ginger, which may help prevent diseases like cancer, cardiovascular disease, and diabetes, according to a study in the journal Molecules.

4. Ginger and Weight Loss

Ginger for weight loss? Don’t think this means you can ditch that online gym membership or stray from your plant-based diet, but a review from the Annals of New York Academy of Sciences reveals that ginger is linked with weight loss in overweight adults. The potent spice apparently not only reduces hunger pangs but also enhances calorie burning.

5. Ginger and Migraines

Ancient medicine has often used ginger for headaches, and there may be a good reason to believe it can work for migraines. In a study from Phytotherapy Research, researchers put ginger to the test against sumatriptan, a common migraine drug, and in the words of Michael Greger, M.D., founder of NutritionFacts.org and author of How Not to Die, “ginger won.” Not only is ginger significantly cheaper than the drug, but it also came with fewer side effects. Just an eighth of a teaspoon of ginger mixed with water did the trick in lessening or eradicating migraines.

6. Ginger and Pain

When training for running events, Traas will often incorporate ginger to help support her body’s recovery. Why? There’s research associated with ginger’s ability to reduce pain after exercise and support healthy inflammation balance in the body, she says. Case in point: A study from The Journal of Pain showed that consuming ginger daily in the form of capsules with raw or heat-treated ginger reduced muscle pain from exercise by 25 percent.

7. Ginger and Nausea

Ginger has long been touted as a cure for tummy issues. Travelers, for instance, have used ginger to aid with seasickness and motion sickness from cars. And there is compelling research to suggest that it can aid nausea. In a study from Integrative Medicine Insights, researchers write that the “best available evidence demonstrates that ginger is an effective and inexpensive treatment for nausea and vomiting and is safe.”

8. Ginger and Menstrual Cramps

Women who have trouble with menstrual cramps may want to add one-eighth of a teaspoon of ginger powder to their diet three times a day, writes Greger in his book How Not to Die. Doing so helped decrease the level of pain from menstrual cramps, according to this study from Pain Management Nursing in which women took the ginger for four days starting with the day before their period.

9. Ginger and Bad Breath

No breath mints on you? No worries – just sip some ginger tea. In this study from the Technical University of Munich, ginger tea helped eradicate bad breath within just a matter of seconds. Researchers explain that gingerol stimulates an enzyme in your saliva that breaks down nasty-smelling compounds, including even coffee breath.

How Much Ginger Should I Eat?

There’s no “should” when it comes to ginger, as it’s not part of any dietary recommendations per se. But in the world of herbal medicine, “more is not always better when it comes to herbals (like ginger),” Traas says.

Simply start by adding a little fresh or ground ginger to your daily diet. Jamie Feit, M.S., R.D., a dietitian in White Plains, N.Y., and expert at Testing.com, has all of her clients start the day with a beverage she calls morning mojo, warm water mixed with lemon and fresh ginger. Although ground and fresh ginger are both good options, “it’s been found that ground ginger has higher concentrations depending on how it’s dehydrated, she says.

Whether you chop it into a stir fry or add it to hot tea as Traas loves to do, start small and know that adding it to food can help if you’re not used to spicy foods. Just don’t go overboard, as excessive amounts can cause stomach upset, Feit says.

You can also take a ginger supplement, which Traas, who is affiliated with a supplement company, says is a way to make sure that not only is the dose consistent but so, too, is your usage. “You can easily incorporate it into your day without having to find ways to sneak it into your diet,” she says.

Want to learn about more healthy foods that can help boost your immune system and overall health? Check out our guide to 15 immune-boosting foods.

The post The 9 Incredible Health Benefits of Ginger and How Much to Eat appeared first on The Beet.

A study that followed 300,000 people over nine years has found that people who eat more fruit and vegetables are less stressed than those who don’t eat these healthy whole foods. The mood-boosting benefits of fruit and vegetables are just one more benefit of a plant-based diet, which has already been proven to help reduce the risk of heart disease, as well as type 2 diabetes, and even certain cancers (especially those cancers related to obesity), and other lifestyle conditions like high blood pressure.

Mental Health and Diet

More Americans than ever are experiencing mental health conditions such as stress, anxiety, and depression according to Mental Health America. The reporting of these conditions has “skyrocketed since 2019,” with 93 percent reporting more anxiety and 62 percent reporting more depression since the pandemic began. While this is a multi-faceted problem, anything that an individual can do to improve their mental health is worth considering; one thing everyone has control over is what they eat.

A Gallop survey found that U.S. and Canadian workers are among the most stressed in the world, ranking highest for daily stress levels of all groups surveyed: 57 percent of U.S. and Canadian workers (the two are lumped together in this survey) reported feeling stress on a daily basis, up eight percentage points from the prior year.

Unfortunately, when stressed, we often try to soothe ourselves by stress eating, and reaching for the exact foods that will make our mental health situation worse, such as processed junk food and sugary snacks. Reaching for healthy foods such as fruits and vegetables has been proven to help mitigate those anxious or depressed feelings, according to past studies.

The latest evidence backs up the impact of food choices on our mental health. An extensive study examined the association between fruit and vegetable intake and mental health disorders. The data from nearly 300,000 Canadians over the age of 12 showed that increased fruit and vegetable intake was associated with less depression and other symptoms of psychological stress.

If certain foods help us to manage stress, it makes sense that we add them to our diets. However, many people don’t make the link between what they eat and their emotional health and their dietary choices, or even understand how food choices affect their mental health.

The American Psychological Association conducted a Harris Poll that found that 84 percent of 2076 adults surveyed experienced emotions associated with prolonged stress. Participants cited the covid-19 pandemic, political unrest, and social divisiveness as contributing reasons.

Whether work-related stress, financial difficulties, or relationships, the unfortunate fact is that we live with ever-increasing numbers of stress, depression, anxiety, and suicide as a society.

How Food Impacts Mental Health

The connection between diet and mental health has been studied in the past but research from Canada shows a direct correlation between “greater [Fruit and Vegetable Intake, or] FVI was significantly associated with lower odds of depression” while the inverse was true: Those with  “perceived poor mental health status and previous diagnosis of a mood disorder and anxiety disorder” had the lowest intake of fruit and vegetables. The study was repeated over five waves of time and each time the researchers found the same results, confirming that the impact of our food choices on mental health is enormous.

The brain and gut are connected by a two-way system called the gut-brain axis which allows the brain to communicate with the gut and vice versa. The gut is sometimes referred to as ‘the second brain’ because it has millions of neurons (nerve cells) making up what’s called the enteric nervous system (ENS).

The gut-brain axis determines whether we are feeling stressed or relaxed. Through a complex system involving the hypothalamic-pituitary-adrenal (HPA) axis and the vagus nerve, our bodies activate one of two systems, the sympathetic response or parasympathetic response.

The sympathetic nervous system activates our stress response, or “fight or flight” response to stressors, whereas the parasympathetic nervous system tells our bodies to “rest and digest.” Most of us have our fight or flight response switched on for long periods of time, creating havoc in our bodies, including the release of the stress hormone cortisol which tells the body to store fat for fuel to help us fight or evade the saber tooth tiger. Too often we’re in a constant state of hyper-stress, even when we’re simply working at our desks or stuck in traffic.

The Gut and Depression

Considering the gut-brain axis, it makes sense that what we put into our mouth ends up influencing our stress response. Eating healthy fruits and vegetables full of antioxidants, fiber, and nutrients signals to the body and brain that all is well, and that our cells are being replenished and nourished. An integral piece of this puzzle is the type of bacteria in our gut, also known as the microbiome since what we eat dictates the health and diversity of the trillions of microbes that inhabit the gut, and helps to determine not only our disease risk but mental health as well.

According to a review study, the microbiota-gut-brain axis is responsible for psychiatric, neurological, and neurodegenerative diseases. The authors indicate that the link between our gut, its bacteria, and the brain might influence our risk of depression, anxiety, eating disorders, and addiction.

Foods for Stress

Once we understand the link between food and mood, we next need to consider what we should eat for our well-being. Often, when someone is stressed, they make poor food choices, either due to time constraints or comfort eating, which compounds the problem.

Switching to a plant-based diet could be the way forward, according to a new study that shows that people who eat more fruit and vegetables are less stressed.

The 2021 study published in Clinical Nutrition assessed dietary habits and stress levels among 8,689 Australian adults as part of the Australian Diabetes, Obesity, and Lifestyle Study. The researchers found that participants with the highest intake of fruit and vegetables (at least 473 grams per day) had 10 percent less perceived stress than those with the lowest intake (243 grams a day or less).

Fruit and Vegetables for Mental Health

Fruit and vegetables contain an arsenal of beneficial nutrients to fight ill health, including vitamins, minerals, phytochemicals, and fiber. But just how much should we eat a day?

A standard serving in grams (g) is around 75g, so the most beneficial amount according to this study would equate to six or more servings per day.

The Dietary Guidelines for Americans recommend that people eat 2 to 4 cups a day of vegetables and 1½  to 2 cups of fruit per day, depending on someone’s age and sex. However, research suggests increasing your fruit and vegetable intake to 8 servings a day can help reduce the risk of premature death and cardiovascular disease by up to 30 percent.

So the research indicates that to be your healthiest, physically and mentally, eat at least 6, and preferably 8 servings of fruit and vegetables a day. The ratio of how much fruit to vegetables favors eating more vegetables than fruit to avoid spiking your blood sugar, as this can also impact mood, concentration, and fatigue, and when blood sugar falls it can zap your energy and ability to focus.

Eat These Foods for Better Mental Health

A high-fiber plant-based diet helps feed the good bacteria in the gut, which is another reason for eating more fruit and vegetables. Additionally, fermented foods can improve the diversity of the bacteria in your gut and create a healthier microbiome, so eat more of the following:

• natural (plant-based) yogurt
• sauerkraut
• kimchi
• natto
• tempeh
• kombucha
• kefir

Healthy Fats and Brain Health

Little known fact: The human brain is nearly 60 percent fat, and it needs essential fatty acids from foods to function correctly. Research indicates that omega-3’s have positive effects on mental health, and people eating a mostly plant-based diet need to get these beneficial omega-3 fatty acids from sources other than fish, such as algae, flaxseeds, hemp, and walnuts. Taking spirulina and chlorella can help provide the omega-3s your brain needs.

Additionally, for brain health, add healthy polyunsaturated fats such as nuts, seeds, olive oil, and avocado.

Foods That Reduce Stress

It’s essential to keep cortisol, the body’s stress hormone, in check, since chronically raised cortisol levels due to stress can dampen the immune response and impact physical and mental health. The American Institute of Stress (AIS) advises that dark chocolate, bananas, and garlic can all help lower cortisol levels. The AIS also recommends avoiding caffeine, processed foods, and sugary drinks, such as soda, which can all impact stress and mood.

Green Tea for Stress

The AIS recommends drinking tea to reduce stress. This is because tea contains an amino acid, l-theanine, that can help you to relax. Matcha green tea is a particularly rich source of l-theanine, but other teas also contain it. In addition, herbal teas such as lemon balm, chamomile, and lavender may be effective for stress, although research is limited.

Bottom Line: For better mental health, eat more fruits and vegetables.

A healthy plant-based diet that includes a variety of fruit and vegetables along with essential fatty acids such as omega-3 can help avoid the adverse effects of stress. Additionally, including fermented foods and green tea and avoiding caffeine and added sugar can support your gut and help to balance your cortisol levels.

For more great content like this, check out The Beet’s Health & Nutrition articles.

The post Eat These Foods to Boost Your Mental Health appeared first on The Beet.

Inflammation is normal, and even beneficial, to a point. After working out, the blood flow rushes in to remove waste, lactic acid, and damaged cells, and replenish your muscles with oxygen, energy, and protein. So what you choose to eat or drink in the hours after working out can mean the difference between feeling fresh, rested and energetic for the rest of the day and several days to come, or not seeing results and even flirting with injury.

Repairing and refueling are vital parts of the recovery your body needs to build fitness over time and avoid injury. This anti-inflammatory post-workout smoothie is designed to help you reach your fitness goals and fight inflammation as your body rebuilds muscle, to be ready to hit it again the next day.

How to Make an Anti-Inflammatory Smoothie

This smoothie has all the secret ingredients you need to fight inflammation and add clean plant-based protein to help build muscle.

If you’re like me, or any other ambitious athlete, something is always flaring up to remind you that you have inflammation in the body: There are familiar aches and pains that persist, no matter how many times you take Advil, apply ice to the sore spot, or use KT tape before heading out for a run. Shin splints, sore knees, hip pain, sciatica, a bad back, or a frozen shoulder. It seems like there is always some body part that flairs up just as you are trying to get in better shape and up your volume of working out. That’s why fighting inflammation is important, and you can do it with food.

Here are the ingredients you need to add to your smoothie to make it super anti-inflammatory, healthy, and full of plant-based protein, without all the added sugar and other fake ingredients.

1. Spirulina is Key

First, my favorite anti-inflammatory natural ingredient is Spirulina. The best way to get it is in actual spirulina blocks that are deep dark green, frozen, and easily add a boost of antioxidants to your smoothie. Any other color will take a backseat to the spirulina if you use frozen cubes so expect your berries and other ingredients to just be backup singers to this star of the show. Obviously, you are also welcome to add spinach, kale, parsley, and any other green leafy vegetables that you wish, but those are a bonus since they add lots of fiber and vitamins like A, E, K, and C, all of which will help boost the anti-inflammatory qualities of your smoothie.

Read More on the Health Benefits of Spirulina

2. Next Add Sea Moss

Sea moss may be amazing for you but to eat it is gross. I mean no offense to the sea moss plants of the world, but I find the gel a little too … gelatinous, and the texture gag-worthy. That said it is also the most potent stuff on the planet, containing 92 known nutrients that include vitamins, minerals, and a lineup of powerful antioxidants. Sea moss appears to fight inflammation and when you put it in a smoothie you barely know it’s there. So add it. (Note, I tried it as a face mask and it cleared up my pimples, so while you’re adding it to your smoothie rub some sea moss on your face!)

Read More on the Health Benefits of Sea Moss

3. Flaxseeds

Seeds are the unsung heroes of a plant-based diet. Whether you add Chia Seeds, Flaxseeds, pumpkin seeds, sunflower seeds, or all of them, your smoothie and your body will benefit. Seeds contain fiber, protein, and heart-healthy omega-3 fatty acids that are in short supply in the Standard American Diet, so add them and make sure to eat seeds every day. As a bonus, flaxseeds are high in lignans, which are believed to lower cholesterol.

Respected cardiologist Dr. Joel Kahn tells his patients to get flaxseeds into their diet. Omega-3 fatty acids are also in walnuts so if you want to throw a handful of those into your smoothie, you’ll be doing your heart and your brain a load of good.

Read More on the Health Benefits of Flaxseeds

4. Roots Like Ginger and Turmeric

Depending on how spicy you like your smoothie, you can add a little or a lot of ginger and turmeric, both of which have anti-inflammatory properties. For me, a little goes a long way since ginger burning the inside of my mouth, including chapped lips, is not the way I like to start the day. But if you can stand it, add it, since these will add another jolt of antiinflammatory, gut-healthy compounds to your morning drink.

Read More on the Benefits of Ginger and the Benefits of Turmeric

5. Blueberries and Other Colorful Fruit

What’s in your fridge? Blueberries? A few other pieces of fruit hanging around? Don’t let them go to waste. Dump in the berries then cut up the nectarines, and add any citrus, including frozen pineapple or other berries you may have in the freezer. A diverse variety of colorful fruit is going to deliver antioxidants and phytochemicals that all help your gut microbiome be healthier. Diversity is key here, as are the deep blue, red, and orange colors of your fruit since each one is associated with a different group of vitamins and healthy nutrients. Plus fruit adds fiber to your smoothie which keeps the body digesting slowly and you feeling full longer.

Read More on the Benefits of Blueberries

6. Sunflower Seed Butter

You can add almond butter, cashew butter, or any other butter to thicken and add protein to your smoothies. But I choose sunflower seed butter because sunflower seeds provide phosphorus, magnesium, and vitamin B6 as well as vitamin E. Your body needs vitamin E to function at full throttle. Look for seed or nut butter with the fewest ingredients, or you can also just make your own or throw a handful of sunflower seeds in (the unshelled kind) to get the selenium (another powerful nutrient you need) and other nutrients found in sunflower seeds.

Read More on The 6 Seeds With the Most Protein Per Serving

7. Plant-Based Protein Powder

I am partial to Happy Viking from Venus Williams, but you should feel free to find the powder that works best for you. Venus Williams founded this company (first launching protein shakes) as a way of creating a clean recovery drink for herself. She went mostly plant-based after being diagnosed with an autoimmune disease that sapped her energy and threatened to sideline her from her beloved game of tennis.

She told The Beet that she needed to get away from inflammatory foods including meat and dairy and focus on eating more plant-based foods. Whatever your reason for choosing plant-based protein powders, know this: Whey and casein have been proven to be inflammatory and casein has even been linked to tumor growth in the lab. Skip that and choose blends of yellow pea, brown rice, quinoa, chia seeds, hemp, almond, and other proteins that grow in the ground.

Check out Your Guide to the Best Plant-Based Protein Powders

Finish It Off With a Splash of Almond Milk or Other Plant-Based Milk

Add some almond or oat milk, preferably unsweetened, but if you have vanilla flavor make sure yours is free of chemicals like carrageenan which can cause inflammation in the body. I prefer the cleanest formulas I can find, such as JOI which is an almond paste (the name stands for Just One Ingredient) and you mix it with water to make milk.

Or, try the brand Malk, an organic, clean plant milk company that uses no fillers, gums, binders or carrageenan, or anything else fake. Find one you like that has only filtered water, organic almonds, pure organic vanilla extract, and Himalayan pink salt and that’s it. Salt could be a downer for you but after a workout, I actually need to replace some sodium so it’s fine as long as you have no issues with blood pressure. You actually need to add back the salt and electrolytes you lost!

That’s it. Add some ice and blend on Pulse until smooth and sip. I warn you the green color is intense – almost a blue-green due to the spirulina – which could stain clothes, counters, and even your teeth. So clean it up when done and brush your teeth to get rid of the stain. My blender makes two smoothies worth so I refrigerate the rest. Enjoy!

For more great ideas on how to be your healthiest, see The Beet’s Health & Nutrition stories.

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Drinks to Lower Blood Sugar

If you’re diabetic, prediabetic, or simply looking to keep blood sugar low for your health, sugary drinks sneak in added sugar that can spike your blood glucose. We talked to experts to identify drinks that are diabetes-friendly and will ensure that you’re not consuming tons of unwanted added sugar.

Unless you’re mixing up an insulin-filled cocktail, there aren’t any specific drinks that can actually lower your blood sugar. Fortunately, these seven drinks are diabetic-friendly and can prevent blood sugar from spiking in the first place.

7 Drinks That Keep Blood Sugar Low

1. Water

You can never go wrong with drinking water — it does make up about 60 percent of the human body. Every single cell, organ, and tissue needs it for bodily functions and to keep our body temperature normal.

Along with the fact that water keeps you hydrated, it can also assist the kidneys with removing any excess sugar hanging out in the bloodstream. A 2017 study published in Nutrition Research found that low daily water intake led to an increased risk of hyperglycemia. In the study, when type 2 diabetic patients were restricted from water, their blood glucose response was impaired likely due to hormone responses.

2. Unsweetened tea

Whether you go with a true tea (like green or black) or herbal tea, the key thing to remember is to drink it plain or grab bottled teas that don’t have added sugar. Research has found that choosing either true tea or herbal tea could be protective against hyperglycemia.

One 2017 study published in the Asia Pacific Clinical Nutrition Society found that the participants who drank black tea with a high sugar drink had lower post-meal blood sugar levels compared to those that received the placebo. If you enjoy herbal teas, a 2016 study published in Nutrition found that sipping on chamomile tea three times per day for eight weeks had a positive impact on glycemic control and antioxidant levels in participants.

3. Coffee

Similar to tea, you want to take your coffee with no cream or sugar in order to prevent that sugar spike. A 2019 systematic review found that long-term studies (two to 16 weeks in length) on coffee and its impact on glucose response was favorable. It’s believed the antioxidant compounds of coffee over a long period of time can improve oxidative stress and inflammation which then improves glucose metabolism.

Do be aware of how much caffeine you are drinking, though. Research has shown too much caffeine may increase both glucose and insulin levels in the short term, especially for those that are caffeine sensitive. The FDA recommends sticking to around 400 milligrams of caffeine per day, which is around four or five cups of coffee.

4. Plant-based milk

Making the switch from animal milk to plant-based milk can not only prevent a blood sugar surge but could also be effective in preventing type 2 diabetes. A 2017 review published in the Journal of Geriatric Cardiology states that animal protein and fat have been linked with the worsening of insulin resistance which leads to hyperglycemia and a potential type 2 diabetes diagnosis.

When going plant-based with your milk, choose the unsweetened original versions instead of vanilla or other flavored milk. Almond, soy, and coconut milk are all great options that contain under one gram of sugar per 8-ounce serving. Rice milk (even the unsweetened version) should be avoided as it can contain upwards of 10 grams of sugar per serving.

5. Whole-fruit smoothies

This doesn’t account for all smoothies, some restaurants and companies add additional sugar or use juice as the liquid to get a smooth consistency which can create a quick rise in blood sugar. Instead, making one at home allows you to use water or plant-based milk and low glycemic fruits to ensure your blood sugar doesn’t increase rapidly. Berries are one great option, with a 2019 study showing that participants who ate 2 cups of raspberries with a high-carb meal had reduced insulin and blood sugar after finishing the meal.

When you concoct your smoothie, think beyond just the fruit. Adding other ingredients like seeds, avocado, nuts or nut butter can also be beneficial for glucose management. For example, one 2017 study found that participants who consumed 1 ounce of ground chia seeds along with 2 ounces of a sugar solution had a 39 percent drop in blood sugar levels.

6. Flavored carbonated water

If you want to drink water with flavor and bubbly action, go for the carbonated option. Many of the popular carbonated beverages such as La Croix and Bubly use natural flavors and don’t include any sweeteners.

Although more studies need to be conducted on human participants, one 2021 study on hyperglycemic mice showed that mice who received natural soda water had both improved insulin and blood glucose levels.

7. Any low-sugar beverages

This category can include beverages like “diet” juices or sodas. Although they aren’t the ideal pick of the litter, they are still beverages that can be enjoyed in moderation and won’t increase your blood sugar due to the use of artificial sweeteners.
Some research has linked artificial sweeteners with the potential to increase diabetes risk, but a 2020 long-term study found that drinking diet soda or non-caloric artificial sweeteners did not increase diabetes risk or affect insulin or glucose levels. This was even when almost half of the participants regularly consumed diet soda or used non-caloric artificial sweeteners to sweeten up their beverages over an eight-year period.

Bottom Line: Reach for these diabetes-friendly drinks to prevent blood sugar spikes.

Want more ways to keep blood sugar low and under control? Check out The Beet’s article on foods that keep blood sugar low, and don’t forget to sign up for our newsletter for daily plant-based health tips.

The post 7 Diabetes-Friendly Drinks That Keep Blood Sugar Low appeared first on The Beet.

Shiv Mistry was studying to become a doctor, and reportedly “fell to the floor” after sampling a piña colada his friend was drinking when out with friends in the Costa del Sol in July, according to a news report. He went into anaphylactic shock, with his friends, medics, and police were unable to revive him. It’s just the most recent tragedy related to dairy allergy and a case of someone eating or drinking something that they assumed was safe and dairy-free.

The headmaster of the Royal Grammar School where Shiv attended, Philip Wayne tweeted before his memorial, “Shiv was a wonderful lad — kind, caring, humorous and very able. He had a place at Cambridge to study medicine. What a fine doctor he would have made.”

Shiv’s father, Judgish Mistry, said there should be more education given to young people about anaphylaxis, as they are inexperienced and going out on their own. The friends and others around Shiv tried to save him by performing CPR but there was no Epi-Pen available, according to reports. “Schools should give medical training to anyone who has a friend that suffers from a life-threatening allergy,” said Mr. Mistry. The family is raising money for Anaphylaxis UK to promote awareness, and so far over $12,775 has been donated on the GoFundMe page set up by his uncle.

Dairy Allergy and Awareness

Whether dealing with a nut allergy, dairy allergy, or another serious food allergy, the biggest threat to the allergic person is that other people won’t take it seriously. Mothers of young toddlers who have been diagnosed with dairy allergies have made it a point to notify teachers and other parents, and flights now routinely announce they are “nut-free,” but once that child is grown up enough to travel through the world unguarded, he or she has to be vigilant. One problem is in how to convey the seriousness of their food allergy to others, such as waiters and servers, and hope that people in the service industries and others take it to heart.

Otherwise, more deaths will occur. Shiv’s tragic death wasn’t the first, and likely won’t be the last from a similar situation where the person believed it was safe to consume food or drink. So the question becomes: How do you let people know that when you say you are allergic to dairy, nuts, or other foods, you mean it?

Food Allergies and Deadly Mistakes

“Something similar almost happened to me,” one woman commented on the Instagram post about the tragic death in Spain. “I’m deathly allergic to nuts and someone made me a cocktail with Bailey’s in it not realizing at my young drinking age that there could be nut products in liquor.”

“Cooks and bartenders DONT UNDERSTAND [sic] how serious this swapping for milk is to us … they had me living in the toilet for a whole weekend after sneaking milk in my “waterbased” smoothie. Almost lost my bowels,” wrote another commenter.

“This is so tragic. We work hard to educate people on food allergies. Until everyone takes this seriously things like this will keep happening. If you are in the food or drink service please always keep this in mind.”

Mom Dies After Eating “Vegan” Wrap

In another similarly tragic case, a woman who ordered a “vegan” wrap at Pret a Manger died after eating it, her family reported. The tragedy took place when a mother of five, on a shopping trip in Bath England, ordered a wrap that was supposed to be made with vegan non-dairy yogurt, but which was later found to contain traces of dairy protein.

Celia Marsh, 42, a nurse from Wiltshire, England, collapsed in front of her husband and three of her daughters during a winter shopping trip to Bath in Dec. 2017, according to The Guardian. She knew she was deathly allergic to dairy and avoided it religiously, checking labels of everything she ate, after having a scare several months prior, her husband said.

As they walked down the street after lunch, Marsh began to have trouble breathing, using her asthma inhaler several times. Her husband said she should use her Epi-Pen, but she said she thought it was just the cold air making it hard to breathe. Moments later, Celia told her husband she needed an ambulance. By the time the medics arrived, she was lying on the sidewalk. They took her to the hospital but were unable to reverse the reaction. Marsh died before her husband could get to her side. Pret A Manger was charged with food safety violations in the wake of Marsh’s death, but the case was ultimately dropped due to lack of evidence.

What’s the Difference Between a Lactose Intolerance and Milk Allergy?

Milk allergy is not the same as lactose intolerance according to experts. Between 30 and 50 million people in the United States are lactose intolerant, to different degrees. Studies suggest that about 1 to 2 percent of children have experienced a milk allergy, which most youngsters ultimately outgrow, according to the doctors at NorthEastDigestive.com. Meanwhile, milk allergy is more common in boys than girls.

Allergy symptoms are triggered when the body’s immune system perceives dairy ingredients to be dangerous invaders and it’s as if you are asthmatic since your breathing can tighten, your mouth swells, your throat closes, and your lungs can’t get the air they need. On the other hand, being lactose intolerant, your digestive system lacks the enzyme to digest lactose (called lactase) so your small intestine gets bloated when bacteria try to break down the milk product and release gas that causes pain or discomfort.

Milk contains both casein and whey, with casein being the solid part and whey making up the liquid part. Both casein and whey can show up in other types of foods, and for anyone with a dairy allergy, it’s important to know where dairy can show up, such as baked goods, mayonnaise, and even granola bars.

Dairy Allergies Can Be Deadly

For anyone with a milk allergy, symptoms* can be swift and life-threatening, such as:

• Stomach pain
• Nausea
• Skin rash/hives
• Swelling of lips or throat
• Trouble breathing
• Vomiting
• Fainting
• Low blood pressure

*Source: NorthEastDigestive.com

For those with intolerance, the symptoms are usually digestive and can be painful but not deadly, such as stomach pain, bloating gas, diarrhea, or constipation.

To get diagnosed you can try a breath test, which involves drinking milk and blowing up balloon-like bags until doctors can measure whether you have hydrogen in your airway, which indicates you are intolerant and bacteria are working hard to digest the lactose in your small intestine. A blood test can measure antibodies to milk proteins, and a skin prick test can show whether being exposed to dairy causes an allergic reaction.

Bottom Line: If You Are Allergic to Dairy, Vigilance is Needed

Until others learn that milk allergy is not the same as lactose intolerant, this life and death situation is something the person must be aware of in the most mundane circumstances. Even reading labels or trusting a server that there is “no milk” in a drink or sandwich is not enough. You have to be aware of everything you are putting into your body. Carrying an Epi-Pen is one way to treat anaphylactic shock, but the best defense is to be on the offense.

For more plant-based happenings, visit The Beet’s News articles. 

The 12 Best Non-Dairy Coffee Creamers For That Real Cream Taste

1. Califia Unsweetened Almond Milk Creamer

Califia Farms Almond Creamer is made with real almonds and coconut cream to give a rich, full-flavored texture and has 2 grams of added sugar. The consistency is so thick it’s more like a heavy cream rather than a creamer substitute. Regardless, it froths up well and is very creamy. The almond taste is noticeable but the creamer isn’t bitter or grainy. You don’t need to use a lot of it; a little goes a long way!

2. Silk Dairy-Free Original Soy Creamer

Silk Original Dairy-Free Original Soy Creamer has only 1 gram of added sugar, but sadly it does not froth up well when I heated it due to a thinner, more watery consistency. It didn’t combine well with coffee, no matter how much was added. Because of the underwhelming flavor, this was my least favorite.

3. Coffee-Mate Natural Bliss® Unsweetened Plant-Based Half-and-Half

This Natural Bliss Coconut Milk Creamer/Sweet Cream is the best one I’ve found for both frothing and taste, especially if you miss the consistency and flavor of half-and-half. It’s creamy and has a hint of coconut, but no overwhelming coconut flavor. Note: it is made with pea protein, unlike the other ones, which is probably why it’s thicker. Always check ingredients if you have food allergies because unexpected ingredients such as peas can be hiding in the product, and you would never know by the taste.

4. So Delicious Organic Coconut Milk Creamer

So Delicious has been marketing dairy-free frozen desserts, yogurt alternatives, and smooth plant-based beverages for over 30 years. Besides the coconut milk, they also have “Original,” “Snickerdoodle.” “Caramel” and “Creamy Vanilla” flavors. I only sampled the coconut milk flavor. This is the only one in this taste test with 0 grams of added sugar. It has a very rich coconut taste and froths up nicely in coffee like milk. It’s not as thick as some of the others but is a good alternative to ultra-sweet creamers if you want to be careful about your sugar intake. The coconut flavor is powerful but not overwhelming.

5. CoffeeMate Natural Bliss Vanilla Oat Milk Creamer

Natural Bliss Oat Milk Creamer, Vanilla Natural Flavor, with 4 grams added sugar is similar to Coffee Mate’s Coconut creamer but without the coconut flavor. It’s super-rich and creamy with a hint of oat flavor but not bitter at all. My new favorite! This is the best one I’ve found for frothing and taste especially if you miss the consistency and flavor of half and half. It’s like the real thing as it’s creamy, fluffy and not grainy. Remember to shake it up before putting in your frother. Use a little and be happy with your non-dairy latte!

6. Original Oat-Ly Oat Milk Barista Edition

The Original Oat-Ly Oat Milk Barista Edition contains 4 grams of sugar but its full-flavored taste makes it a rich choice. It doesn’t market itself as a creamer but it does advertise as the choice for the barista community. It’s slightly less frothy than real milk when mixed but the flavor is pleasant, not bitter, and I would choose it again.

7. Silk Oat Yeah Oat Milk Creamer

Silk Oat Yeah Oat Milk Creamer, the Vanilla One has 4 grams of added sugar and is also at the top of my list. While it’s sweet, it’s also incredibly rich which means you can use less of it in your coffee. It was thick and creamy when frothed and it adds a fluffy cap to your coffee as lattes make with real cream. Note that pea protein is an added ingredient in this creamer as well. This can rival the real thing but choose this one only if you like a strong vanilla aftertaste!

8. Silk Vanilla Almond Creamer

The Silk Almond Creamer Vanilla boasts that it’s “America’s #1 Almond Creamer. But with 4 grams added sugar you may want to use it sparingly. It did taste sweet and was nice and thick, so someone who likes rich creamers will love it. The vanilla aftertaste was pretty strong. And it’s a little too syrupy sweet for my taste.

9. Nut Pod Creamer Unsweetened Original

Nutpods is the closest you’ll get to the real thing! Tasters immediately gave this dairy-free creamer a 5 out 5. The texture is smooth and mixes with coffee instantly. Unlike soy creamers, this almond and coconut-based creamer doesn’t separate once your done stirring. Nut Pods is the most comparable to half and half in the whole list of creamers!

10. Forager Organic Dairy-Free Half & Half

Forager is cashew milk and coconut cream based that mixes for a unique and flavorful taste. The consistency was on the thinner side, and if you’re a heavy cream or half-and-half devotee this is probably not the creamer for you, although those who like a lighter flavor will enjoy it.

11. Trader Joe’s Coconut Creamer

This creamer is rich, round and doesn’t taste too overtly of coconut. You only need a splash to achieve a nice, creamy effect in your coffee, and there’s no watered-down consistency, so if you swear by heavy cream or half & half, give this Trader Joe’s option a try! At only $1.69 per carton, this product is a steal.

12. Malk Organics Unsweetened Almond Malk

The thickest consistency of the bunch, resembling a heavy cream rather than half and half. Malk has only 5 ingredients, making it super clean and healthy! The almond flavor might be overpowering to those who like less flavor in their creamer. Add the Maple Pecan flavor to your coffee for an even sweeter taste.

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These allergens can trigger unpleasant symptoms like a cough, sore throat, runny nose, and itchy eyes. If you’re feeling miserable, you can turn to Mother Nature to find natural remedies that may help alleviate some of your allergy symptoms. Here are seven herbs that have been studied to ease allergy symptoms.

What causes allergies?

Allergies happen when your immune system responds to an allergen by making antibodies. Your body produces an extra strong histamine response which causes you to experience symptoms of your nasal passages, eyes, and lungs trying to “expel” and fight off the invaders. Due to your body’s strong, overly zealous defense, you can experience the following symptoms.

• Runny nose
• Congestion
• Loss of smell
• Coughing
• Sneezing
• Headache
• Itchy, red, watery eyes
•  Postnasal drip

Healthy lifestyle habits like eating plant-based foods and drinking plenty of water can help manage allergies from getting worse. Natural remedies like herbs and certain foods may provide some short-term relief and comfort for your symptoms. Please note, that the Food and Drug Administration (FDA) does not monitor dietary supplements for safety and quality like other drugs, so it is best to approach supplements with caution when taking them, especially for those pregnant and breastfeeding. There is some research that supports the power of these herbs in easing allergies but as always, consult with your doctor prior to implementing them in your routine.

Below, find seven herbs packed with powerful plant compounds that you could try to give you some relief from your allergy symptoms.

7 Herbs That Help Fight Allergies Naturally

1. Mullein

You may have heard of mullein tea or oil to soothe your throat or breathe easier. This flowering plant has been used by many cultures in traditional medicine systems as a remedy for coughs, colds, and even skin conditions such as a rash. Of the few studies that have been conducted, a 2021 study found that the phytochemicals of mullein, such as apigenin, luteolin, and quercetin act as anti-inflammatory compounds to alleviate symptoms of allergies.

2. Goldenrod

This colorful plant is known as a healing aid for decongesting a blocked nose, especially during allergy season. The secret ingredients are triterpenes, rutin, and quercetin, which have anti-inflammatory properties, according to a 2020 review published in Biomolecules. Although further research is required in the field, goldenrod can be purchased as dried tea leaves or as a herbal tincture to ease symptoms.

3. Stinging Nettle

Stinging Nettle, also known as nettle leaf, is studied to have antihistamine properties. A 2017 randomized clinical trial studied the effects of stinging nettle on people with allergic rhinitis. Participants who took the stinging nettle led to a significant decrease in the severity of their clinical symptoms, such as sneezing and coughing. While more research is needed in the field, stinging nettle has biochemical compounds that may have medicinal properties.

4. Butterbur

This plant from the daisy family may be more mighty than you think. Of the few studies conducted, clinical research from the 2018 International Consensus Statement on Allergy and Rhinology shows that butterbur may provide allergy relief by inhibiting histamine synthesis. Histamine is a chemical found in bodily cells that are responsible for allergy symptoms, like sneezing and coughing.

5. Horehound

Horehound is a bitter-tasting plant from the mint family that has been used in traditional medicine systems for centuries. Due to its high bioactive potential and marrubiin compound, it has been studied to have cough suppressant and expectorant properties, according to this 2020 review published in Molecules. While we need more research to understand the effects of horehound on allergies, it can be purchased as tea, herbal tincture, or even candy for symptoms.

6. Rosemary

You may have heard of drinking rosemary tea or eating it in a soup when you’re fighting allergies. Of the few studies in the field, a 2020 research study found that components in rosemary appear to inhibit the process leading up to an allergic reaction. Those chemicals have been studied to react to common allergens such as pollen and animal dander. The key to this effect is linked to rosmarinic acid, which has anti-inflammatory properties.

7. Echinacea

As one of the most popular supplements in the country, echinacea is widely used to alleviate symptoms associated with allergies like a cold or sore throat. Few studies have been conducted in the field, but a review of 14 clinical trials found that echinacea reduced the odds of developing a cold by 58 percent and the length of a cold by one to four days. Echinacea can be taken as tea, cough drops, capsules, or tincture.

Bottom Line: If You Experience Allergies All Year Long, Consider Herbal Remedies

Some people are lucky enough to suffer from allergy symptoms in the summer as well as other times of the year. If you’re sick of over-the-counter medicines that knock you out, try one of these seven herbs that have been proven to help fight allergy symptoms without drugs.

For more science-backed health content, visit The Beet’s Health & Nutrition articles. 

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