As a health reporter who has been following nutrition news for decades, I have seen many trends that caused a sensation and then disappeared. Do you remember olestra, the Paleo diet, and celery juice?
When you see enough food fads come and go, you realize that the most valuable nutrition advice is based on decades of research, in which scientists have analyzed a question from various perspectives and reached something similar to a consensus.
Here are 10 science-backed gems you can consider for the new year.
1. The Mediterranean diet is really that good
İçerik Tablosu
- 1 1. The Mediterranean diet is really that good
- 2 2. It’s okay to drink coffee on an empty stomach
- 3 3. Start your day with a healthy breakfast
- 4 4. Take good care of your gut
- 5 6. Don’t overdo dark chocolate
- 6 7. Blending fruits and vegetables won’t destroy their nutrients
- 7 8. Cottage cheese is back
- 8 9. Tofu is good for you too
- 9 10. It’s difficult to separate nutrition myths from facts
Decades of research support the Mediterranean diet — centered on fruits and vegetables, whole grains, legumes, olive oil, nuts, herbs, and spices — as one of the healthiest ways to eat. It has numerous benefits for heart health and has been linked to a lower risk of type 2 diabetes, cognitive decline, and certain types of cancer.
If you’re interested in adopting the Mediterranean diet but don’t know where to start, pay attention: starting from January 15, we will share a week of practical guidance and recipes for Mediterranean-style eating in the Well newsletter, which is only available in English, and you can subscribe to it here.
2. It’s okay to drink coffee on an empty stomach
Some people may experience heartburn, but there is no evidence that drinking coffee on an empty stomach can damage the gastric lining or otherwise harm your digestive system, say the experts. And there are reasons to feel good about your morning brew: drinking coffee has been linked to a longer life and a lower risk of heart disease and type 2 diabetes.
3. Start your day with a healthy breakfast
Mornings can be hectic, and it may be tempting to grab a muffin or skip breakfast altogether. But nutrition experts say it’s worth prioritizing that morning meal, especially if it contains a balanced mix of protein, fiber, and healthy fats. It will fuel your day, and studies have found that those who eat breakfast tend to enjoy a range of health benefits, such as a lower risk of cardiovascular disease, type 2 diabetes, and obesity.
4. Take good care of your gut
Keeping your digestive system healthy and functioning smoothly can protect you from the discomforts of life, such as heartburn, bloating, and constipation, as well as improve your overall health. As expected, the best way to take care of your gut is by eating well, prioritizing fiber, and consuming a variety of plant-based and fermented foods.
6. Don’t overdo dark chocolate
This is one of the saddest nutrition news of 2023. Dark chocolate has some of the highest levels of lead and cadmium (heavy metals that can harm the body) compared to other foods. Fortunately, you don’t have to give up your dark chocolate habit completely. Enjoying it in moderation — no more than about 28 grams per day, say the experts — will keep the risk low.
7. Blending fruits and vegetables won’t destroy their nutrients
Pureeing fruits and vegetables in a blender won’t strip them of their vitamins, minerals, or fiber. And somewhat surprisingly, several small studies suggest that consuming fruit in the form of a smoothie won’t raise your blood sugar any more than when eaten whole. So go ahead, enjoy your smoothie. And take a look at our tips to make yours more nutritious.
8. Cottage cheese is back
You may associate cottage cheese with fad diets from the 1970s, but it’s a food that has stood the test of time. Cottage cheese was a hit on TikTok this summer, and for good reason. You can eat it on its own or use it as a versatile ingredient in both sweet and savory snacks, and it offers an astonishing array of nutrients including protein, calcium, selenium, and more.
9. Tofu is good for you too
In past decades, people feared that tofu and other soy-based foods could be linked to cancer or fertility problems because they contain compounds similar to estrogen. But studies have debunked those fears, say scientists. In fact, research suggests that consuming soy-based foods can reduce your risk of heart disease and even some types of cancer.
10. It’s difficult to separate nutrition myths from facts
Nutrition myths tend to persist in American culture and in our minds, leaving us confused and sometimes even anxious about our food choices. We consulted 10 nutrition experts on which myths they wish would disappear as quickly as fresh cookies at a December party.