Do Potatoes Increase Your Risk of Type 2 Diabetes?
Potatoes are a staple food in many diets around the world. They are affordable, versatile, and packed with important nutrients like vitamin C, potassium, and fiber. But recent research has questioned whether eating too many potatoes might increase your risk of type 2 diabetes (T2D). A large study published in The BMJ looked at this issue in detail. Here’s what you need to know.
What Did the Study Find?
The study followed more than 200,000 men and women in the United States for up to 36 years. Researchers tracked their diet, lifestyle habits, and health outcomes. They wanted to see if eating potatoes—both in general and in specific forms—was linked to the risk of developing type 2 diabetes.
The main findings were:
Eating more French fries was clearly linked to a higher risk of type 2 diabetes. For every three extra servings per week, the risk increased by about 20%.
Eating baked, boiled, or mashed potatoes did not show a significant increase in diabetes risk.
People who ate the most total potatoes (including fries) had about a 12% higher risk of diabetes compared to those who ate the least.
Replacing potatoes—especially French fries—with whole grains significantly lowered the risk. In fact, swapping three servings of French fries per week with whole grains cut diabetes risk by nearly 19%.
Why Does the Cooking Method Matter?
Not all potatoes are the same when it comes to health. French fries are often deep-fried in oil, adding a lot of extra calories and unhealthy fats. They also have a very high glycemic index, meaning they cause blood sugar to spike quickly. These factors make fries a risky choice for blood sugar control and overall health.
On the other hand, plain boiled or baked potatoes are lower in fat and retain more nutrients. While they still have a high glycemic index, they are much better for you than fries.
What About Substituting Foods?
One of the most interesting parts of this study was the substitution analysis. The researchers looked at what happens if you replace potatoes with other foods:
Whole grains like brown rice, oats, or whole wheat bread were linked to a lower diabetes risk when swapped for potatoes.
Replacing potatoes with white rice, however, slightly increased the risk. This is because white rice is also high on the glycemic index and low in fiber.
The takeaway? It’s not just about whether you eat potatoes. It’s also about what you eat instead.
Practical Tips for a Healthy Plate
If you love potatoes, you don’t need to cut them out completely. Instead, follow these practical tips:
Limit French fries and chips. Enjoy them occasionally, not daily.
Choose healthier cooking methods. Bake, boil, or roast potatoes instead of frying them.
Pair potatoes with fiber and protein. Adding vegetables and lean protein can help slow down the rise in blood sugar.
Mix it up with whole grains. Try swapping some potato servings for quinoa, brown rice, or barley to add variety and fiber to your diet.
The Bottom Line
Potatoes can be part of a balanced diet, but portion size and preparation matter. French fries should be treated as an occasional treat, not a daily habit. If you want to lower your diabetes risk, focus on whole grains, plenty of vegetables, and healthy cooking methods. Small swaps can make a big difference for your long-term health
Related Blogs
Related Blogs
Do Potatoes Increase Your Risk of Type 2 Diabetes?
Do Potatoes Increase Your Risk of Type 2 Diabetes?
Do Potatoes Increase Your Risk of Type 2 Diabetes?
Potatoes are a staple food in many diets around the world. They are affordable, versatile, and packed with important nutrients like vitamin C, potassium, and fiber. But recent research has questioned whether eating too many potatoes might increase your risk of type 2 diabetes (T2D). A large study published in The BMJ looked at this issue in detail. Here’s what you need to know.
What Did the Study Find?
The study followed more than 200,000 men and women in the United States for up to 36 years. Researchers tracked their diet, lifestyle habits, and health outcomes. They wanted to see if eating potatoes—both in general and in specific forms—was linked to the risk of developing type 2 diabetes.
The main findings were:
Eating more French fries was clearly linked to a higher risk of type 2 diabetes. For every three extra servings per week, the risk increased by about 20%.
Eating baked, boiled, or mashed potatoes did not show a significant increase in diabetes risk.
People who ate the most total potatoes (including fries) had about a 12% higher risk of diabetes compared to those who ate the least.
Replacing potatoes—especially French fries—with whole grains significantly lowered the risk. In fact, swapping three servings of French fries per week with whole grains cut diabetes risk by nearly 19%.
Why Does the Cooking Method Matter?
Not all potatoes are the same when it comes to health. French fries are often deep-fried in oil, adding a lot of extra calories and unhealthy fats. They also have a very high glycemic index, meaning they cause blood sugar to spike quickly. These factors make fries a risky choice for blood sugar control and overall health.
On the other hand, plain boiled or baked potatoes are lower in fat and retain more nutrients. While they still have a high glycemic index, they are much better for you than fries.
What About Substituting Foods?
One of the most interesting parts of this study was the substitution analysis. The researchers looked at what happens if you replace potatoes with other foods:
Whole grains like brown rice, oats, or whole wheat bread were linked to a lower diabetes risk when swapped for potatoes.
Replacing potatoes with white rice, however, slightly increased the risk. This is because white rice is also high on the glycemic index and low in fiber.
The takeaway? It’s not just about whether you eat potatoes. It’s also about what you eat instead.
Practical Tips for a Healthy Plate
If you love potatoes, you don’t need to cut them out completely. Instead, follow these practical tips:
Limit French fries and chips. Enjoy them occasionally, not daily.
Choose healthier cooking methods. Bake, boil, or roast potatoes instead of frying them.
Pair potatoes with fiber and protein. Adding vegetables and lean protein can help slow down the rise in blood sugar.
Mix it up with whole grains. Try swapping some potato servings for quinoa, brown rice, or barley to add variety and fiber to your diet.
The Bottom Line
Potatoes can be part of a balanced diet, but portion size and preparation matter. French fries should be treated as an occasional treat, not a daily habit. If you want to lower your diabetes risk, focus on whole grains, plenty of vegetables, and healthy cooking methods. Small swaps can make a big difference for your long-term health
Potatoes are a staple food in many diets around the world. They are affordable, versatile, and packed with important nutrients like vitamin C, potassium, and fiber. But recent research has questioned whether eating too many potatoes might increase your risk of type 2 diabetes (T2D). A large study published in The BMJ looked at this issue in detail. Here’s what you need to know.
What Did the Study Find?
The study followed more than 200,000 men and women in the United States for up to 36 years. Researchers tracked their diet, lifestyle habits, and health outcomes. They wanted to see if eating potatoes—both in general and in specific forms—was linked to the risk of developing type 2 diabetes.
The main findings were:
Eating more French fries was clearly linked to a higher risk of type 2 diabetes. For every three extra servings per week, the risk increased by about 20%.
Eating baked, boiled, or mashed potatoes did not show a significant increase in diabetes risk.
People who ate the most total potatoes (including fries) had about a 12% higher risk of diabetes compared to those who ate the least.
Replacing potatoes—especially French fries—with whole grains significantly lowered the risk. In fact, swapping three servings of French fries per week with whole grains cut diabetes risk by nearly 19%.
Why Does the Cooking Method Matter?
Not all potatoes are the same when it comes to health. French fries are often deep-fried in oil, adding a lot of extra calories and unhealthy fats. They also have a very high glycemic index, meaning they cause blood sugar to spike quickly. These factors make fries a risky choice for blood sugar control and overall health.
On the other hand, plain boiled or baked potatoes are lower in fat and retain more nutrients. While they still have a high glycemic index, they are much better for you than fries.
What About Substituting Foods?
One of the most interesting parts of this study was the substitution analysis. The researchers looked at what happens if you replace potatoes with other foods:
Whole grains like brown rice, oats, or whole wheat bread were linked to a lower diabetes risk when swapped for potatoes.
Replacing potatoes with white rice, however, slightly increased the risk. This is because white rice is also high on the glycemic index and low in fiber.
The takeaway? It’s not just about whether you eat potatoes. It’s also about what you eat instead.
Practical Tips for a Healthy Plate
If you love potatoes, you don’t need to cut them out completely. Instead, follow these practical tips:
Limit French fries and chips. Enjoy them occasionally, not daily.
Choose healthier cooking methods. Bake, boil, or roast potatoes instead of frying them.
Pair potatoes with fiber and protein. Adding vegetables and lean protein can help slow down the rise in blood sugar.
Mix it up with whole grains. Try swapping some potato servings for quinoa, brown rice, or barley to add variety and fiber to your diet.
The Bottom Line
Potatoes can be part of a balanced diet, but portion size and preparation matter. French fries should be treated as an occasional treat, not a daily habit. If you want to lower your diabetes risk, focus on whole grains, plenty of vegetables, and healthy cooking methods. Small swaps can make a big difference for your long-term health
Potatoes are a staple food in many diets around the world. They are affordable, versatile, and packed with important nutrients like vitamin C, potassium, and fiber. But recent research has questioned whether eating too many potatoes might increase your risk of type 2 diabetes (T2D). A large study published in The BMJ looked at this issue in detail. Here’s what you need to know.
What Did the Study Find?
The study followed more than 200,000 men and women in the United States for up to 36 years. Researchers tracked their diet, lifestyle habits, and health outcomes. They wanted to see if eating potatoes—both in general and in specific forms—was linked to the risk of developing type 2 diabetes.
The main findings were:
Eating more French fries was clearly linked to a higher risk of type 2 diabetes. For every three extra servings per week, the risk increased by about 20%.
Eating baked, boiled, or mashed potatoes did not show a significant increase in diabetes risk.
People who ate the most total potatoes (including fries) had about a 12% higher risk of diabetes compared to those who ate the least.
Replacing potatoes—especially French fries—with whole grains significantly lowered the risk. In fact, swapping three servings of French fries per week with whole grains cut diabetes risk by nearly 19%.
Why Does the Cooking Method Matter?
Not all potatoes are the same when it comes to health. French fries are often deep-fried in oil, adding a lot of extra calories and unhealthy fats. They also have a very high glycemic index, meaning they cause blood sugar to spike quickly. These factors make fries a risky choice for blood sugar control and overall health.
On the other hand, plain boiled or baked potatoes are lower in fat and retain more nutrients. While they still have a high glycemic index, they are much better for you than fries.
What About Substituting Foods?
One of the most interesting parts of this study was the substitution analysis. The researchers looked at what happens if you replace potatoes with other foods:
Whole grains like brown rice, oats, or whole wheat bread were linked to a lower diabetes risk when swapped for potatoes.
Replacing potatoes with white rice, however, slightly increased the risk. This is because white rice is also high on the glycemic index and low in fiber.
The takeaway? It’s not just about whether you eat potatoes. It’s also about what you eat instead.
Practical Tips for a Healthy Plate
If you love potatoes, you don’t need to cut them out completely. Instead, follow these practical tips:
Limit French fries and chips. Enjoy them occasionally, not daily.
Choose healthier cooking methods. Bake, boil, or roast potatoes instead of frying them.
Pair potatoes with fiber and protein. Adding vegetables and lean protein can help slow down the rise in blood sugar.
Mix it up with whole grains. Try swapping some potato servings for quinoa, brown rice, or barley to add variety and fiber to your diet.
The Bottom Line
Potatoes can be part of a balanced diet, but portion size and preparation matter. French fries should be treated as an occasional treat, not a daily habit. If you want to lower your diabetes risk, focus on whole grains, plenty of vegetables, and healthy cooking methods. Small swaps can make a big difference for your long-term health
Which Supplements Actually Boost Athletic Performance?
Which Supplements Actually Boost Athletic Performance?
Which Supplements Actually Boost Athletic Performance?
Athletes often turn to supplements to improve strength, speed, or endurance. But with so many options—protein powders, creatine, beta-alanine, and more—it’s hard to know what really works. A recent systematic review looked at 35 studies involving nearly 1,000 athletes to find out which supplements deliver the best results when combined with structured training.
Protein for Strength Gains
When it comes to building muscular strength, protein stood out as the clear winner. Studies show that adding extra protein during a strength-focused training phase helps improve performance. Protein supports muscle repair and recovery, which are key for lifting heavier and reducing fatigue. If your goal is to get stronger, make sure you’re hitting your daily protein needs before considering anything else.
Beta-Alanine and Creatine for Explosive Power
If you want to jump higher or perform powerful, quick movements, beta-alanine and creatine can help. Beta-alanine slightly outperformed creatine in improving jump performance in the studies reviewed. It works by buffering acid in muscles, allowing you to maintain power during repeated high-intensity efforts. Creatine, on the other hand, provides quick energy for short bursts and is well-known for enhancing explosive performance.
Creatine for Sprint Speed
For athletes focused on speed, creatine is the most effective option. It helps replenish energy rapidly during short sprints, giving you a faster start and better acceleration. Beta-alanine and vitamin D didn’t show a significant effect on sprint times in the research, so creatine remains the go-to supplement for sprinters and team-sport players who rely on quick bursts.
Do Supplements Increase Muscle Size?
Many people assume that supplements like creatine, protein, or HMB will lead to bigger muscles. Surprisingly, the review found that none of the commonly used supplements significantly increased lean muscle mass when combined with strength and conditioning programs. While small gains were observed, they weren’t statistically significant. This suggests that training and overall diet play a much bigger role than supplements in muscle growth.
Practical Tips for Athletes
Start with food first: Ensure you’re getting enough calories and protein from whole foods before adding supplements.
Match supplements to your goal:
For strength: prioritize protein intake.
For explosive power: beta-alanine and creatine are helpful.
For sprint speed: creatine is the top choice.
Don’t expect magic: Supplements support training—they don’t replace it.
Check safety and legality: Use products that are third-party tested and free of banned substances.
The Bottom Line
Supplements can provide an extra edge when used wisely. Protein is best for strength, beta-alanine and creatine help with power, and creatine shines for speed. But remember, consistent training and balanced nutrition are the foundation of athletic success. Supplements should enhance, not replace, your core program
Athletes often turn to supplements to improve strength, speed, or endurance. But with so many options—protein powders, creatine, beta-alanine, and more—it’s hard to know what really works. A recent systematic review looked at 35 studies involving nearly 1,000 athletes to find out which supplements deliver the best results when combined with structured training.
Protein for Strength Gains
When it comes to building muscular strength, protein stood out as the clear winner. Studies show that adding extra protein during a strength-focused training phase helps improve performance. Protein supports muscle repair and recovery, which are key for lifting heavier and reducing fatigue. If your goal is to get stronger, make sure you’re hitting your daily protein needs before considering anything else.
Beta-Alanine and Creatine for Explosive Power
If you want to jump higher or perform powerful, quick movements, beta-alanine and creatine can help. Beta-alanine slightly outperformed creatine in improving jump performance in the studies reviewed. It works by buffering acid in muscles, allowing you to maintain power during repeated high-intensity efforts. Creatine, on the other hand, provides quick energy for short bursts and is well-known for enhancing explosive performance.
Creatine for Sprint Speed
For athletes focused on speed, creatine is the most effective option. It helps replenish energy rapidly during short sprints, giving you a faster start and better acceleration. Beta-alanine and vitamin D didn’t show a significant effect on sprint times in the research, so creatine remains the go-to supplement for sprinters and team-sport players who rely on quick bursts.
Do Supplements Increase Muscle Size?
Many people assume that supplements like creatine, protein, or HMB will lead to bigger muscles. Surprisingly, the review found that none of the commonly used supplements significantly increased lean muscle mass when combined with strength and conditioning programs. While small gains were observed, they weren’t statistically significant. This suggests that training and overall diet play a much bigger role than supplements in muscle growth.
Practical Tips for Athletes
Start with food first: Ensure you’re getting enough calories and protein from whole foods before adding supplements.
Match supplements to your goal:
For strength: prioritize protein intake.
For explosive power: beta-alanine and creatine are helpful.
For sprint speed: creatine is the top choice.
Don’t expect magic: Supplements support training—they don’t replace it.
Check safety and legality: Use products that are third-party tested and free of banned substances.
The Bottom Line
Supplements can provide an extra edge when used wisely. Protein is best for strength, beta-alanine and creatine help with power, and creatine shines for speed. But remember, consistent training and balanced nutrition are the foundation of athletic success. Supplements should enhance, not replace, your core program
Athletes often turn to supplements to improve strength, speed, or endurance. But with so many options—protein powders, creatine, beta-alanine, and more—it’s hard to know what really works. A recent systematic review looked at 35 studies involving nearly 1,000 athletes to find out which supplements deliver the best results when combined with structured training.
Protein for Strength Gains
When it comes to building muscular strength, protein stood out as the clear winner. Studies show that adding extra protein during a strength-focused training phase helps improve performance. Protein supports muscle repair and recovery, which are key for lifting heavier and reducing fatigue. If your goal is to get stronger, make sure you’re hitting your daily protein needs before considering anything else.
Beta-Alanine and Creatine for Explosive Power
If you want to jump higher or perform powerful, quick movements, beta-alanine and creatine can help. Beta-alanine slightly outperformed creatine in improving jump performance in the studies reviewed. It works by buffering acid in muscles, allowing you to maintain power during repeated high-intensity efforts. Creatine, on the other hand, provides quick energy for short bursts and is well-known for enhancing explosive performance.
Creatine for Sprint Speed
For athletes focused on speed, creatine is the most effective option. It helps replenish energy rapidly during short sprints, giving you a faster start and better acceleration. Beta-alanine and vitamin D didn’t show a significant effect on sprint times in the research, so creatine remains the go-to supplement for sprinters and team-sport players who rely on quick bursts.
Do Supplements Increase Muscle Size?
Many people assume that supplements like creatine, protein, or HMB will lead to bigger muscles. Surprisingly, the review found that none of the commonly used supplements significantly increased lean muscle mass when combined with strength and conditioning programs. While small gains were observed, they weren’t statistically significant. This suggests that training and overall diet play a much bigger role than supplements in muscle growth.
Practical Tips for Athletes
Start with food first: Ensure you’re getting enough calories and protein from whole foods before adding supplements.
Match supplements to your goal:
For strength: prioritize protein intake.
For explosive power: beta-alanine and creatine are helpful.
For sprint speed: creatine is the top choice.
Don’t expect magic: Supplements support training—they don’t replace it.
Check safety and legality: Use products that are third-party tested and free of banned substances.
The Bottom Line
Supplements can provide an extra edge when used wisely. Protein is best for strength, beta-alanine and creatine help with power, and creatine shines for speed. But remember, consistent training and balanced nutrition are the foundation of athletic success. Supplements should enhance, not replace, your core program
The Role of Olive Oil in Reducing Cardiometabolic Risk
The Role of Olive Oil in Reducing Cardiometabolic Risk
The Role of Olive Oil in Reducing Cardiometabolic Risk
Olive oil, especially extra-virgin olive oil (EVOO), is a key component of the Mediterranean diet, often praised for its heart-protective benefits. But what makes olive oil so special, and how does it help reduce the risk of heart disease and other metabolic problems? Let’s break it down in simple terms.
What Makes Olive Oil Unique?
Unlike many other oils that require chemical processing, EVOO is produced by mechanically pressing olives. This process helps preserve its nutrients and antioxidants. EVOO mainly consists of monounsaturated fats, especially oleic acid, which make up about 70–80% of its content. These fats are considered healthy because they help improve cholesterol balance and protect your heart.
Apart from fats, EVOO contains small amounts of bioactive compounds like polyphenols, tocopherols (a type of vitamin E), and phytosterols. These are natural antioxidants and anti-inflammatory agents that protect your body from damage caused by harmful molecules called free radicals.
Why Extra-Virgin Olive Oil Is Better
There are different types of olive oil, but EVOO is the healthiest because it is less processed and retains more antioxidants and polyphenols. Refined olive oil, on the other hand, goes through chemical treatment, which reduces these beneficial compounds. So if you’re aiming for health benefits, EVOO should be your first choice.
How Olive Oil Protects Your Heart
Olive oil works in several ways to reduce cardiometabolic risk:
1. Improves Cholesterol Profile
EVOO helps increase good cholesterol (HDL) and protects it from damage. It also reduces the oxidation of bad cholesterol (LDL), which is a major factor in the development of clogged arteries.
2. Lowers Blood Pressure
Polyphenols in olive oil can relax blood vessels and improve blood flow. Studies have shown that people who regularly consume EVOO often experience lower blood pressure, reducing the risk of heart attacks and strokes.
3. Controls Blood Sugar
EVOO can improve insulin sensitivity and help keep blood sugar levels in check. This makes it a valuable addition to the diet for people with diabetes or those at risk of developing it.
4. Reduces Inflammation
Chronic inflammation is linked to heart disease, diabetes, and obesity. Olive oil contains compounds like oleocanthal, which act similarly to anti-inflammatory drugs, helping reduce inflammation in the body.
How Much Should You Use?
For most people, replacing unhealthy fats like butter or margarine with 2–3 tablespoons of EVOO per day is a good start. You can drizzle it on salads, use it for cooking at moderate temperatures, or even add it to soups for extra flavor and health benefits.
Tips for Choosing the Right Olive Oil
Look for “Extra-Virgin” on the label.
Choose oils packaged in dark glass bottles to protect against light damage.
Check the harvest or best-before date and pick the freshest option.
The Bottom Line
Including extra-virgin olive oil in your daily diet is a simple and effective way to support heart health, control blood sugar, and fight inflammation. When paired with other healthy foods like vegetables, whole grains, and lean proteins, it forms the foundation of the Mediterranean diet, one of the most researched and heart-friendly eating patterns in the world
Olive oil, especially extra-virgin olive oil (EVOO), is a key component of the Mediterranean diet, often praised for its heart-protective benefits. But what makes olive oil so special, and how does it help reduce the risk of heart disease and other metabolic problems? Let’s break it down in simple terms.
What Makes Olive Oil Unique?
Unlike many other oils that require chemical processing, EVOO is produced by mechanically pressing olives. This process helps preserve its nutrients and antioxidants. EVOO mainly consists of monounsaturated fats, especially oleic acid, which make up about 70–80% of its content. These fats are considered healthy because they help improve cholesterol balance and protect your heart.
Apart from fats, EVOO contains small amounts of bioactive compounds like polyphenols, tocopherols (a type of vitamin E), and phytosterols. These are natural antioxidants and anti-inflammatory agents that protect your body from damage caused by harmful molecules called free radicals.
Why Extra-Virgin Olive Oil Is Better
There are different types of olive oil, but EVOO is the healthiest because it is less processed and retains more antioxidants and polyphenols. Refined olive oil, on the other hand, goes through chemical treatment, which reduces these beneficial compounds. So if you’re aiming for health benefits, EVOO should be your first choice.
How Olive Oil Protects Your Heart
Olive oil works in several ways to reduce cardiometabolic risk:
1. Improves Cholesterol Profile
EVOO helps increase good cholesterol (HDL) and protects it from damage. It also reduces the oxidation of bad cholesterol (LDL), which is a major factor in the development of clogged arteries.
2. Lowers Blood Pressure
Polyphenols in olive oil can relax blood vessels and improve blood flow. Studies have shown that people who regularly consume EVOO often experience lower blood pressure, reducing the risk of heart attacks and strokes.
3. Controls Blood Sugar
EVOO can improve insulin sensitivity and help keep blood sugar levels in check. This makes it a valuable addition to the diet for people with diabetes or those at risk of developing it.
4. Reduces Inflammation
Chronic inflammation is linked to heart disease, diabetes, and obesity. Olive oil contains compounds like oleocanthal, which act similarly to anti-inflammatory drugs, helping reduce inflammation in the body.
How Much Should You Use?
For most people, replacing unhealthy fats like butter or margarine with 2–3 tablespoons of EVOO per day is a good start. You can drizzle it on salads, use it for cooking at moderate temperatures, or even add it to soups for extra flavor and health benefits.
Tips for Choosing the Right Olive Oil
Look for “Extra-Virgin” on the label.
Choose oils packaged in dark glass bottles to protect against light damage.
Check the harvest or best-before date and pick the freshest option.
The Bottom Line
Including extra-virgin olive oil in your daily diet is a simple and effective way to support heart health, control blood sugar, and fight inflammation. When paired with other healthy foods like vegetables, whole grains, and lean proteins, it forms the foundation of the Mediterranean diet, one of the most researched and heart-friendly eating patterns in the world
Olive oil, especially extra-virgin olive oil (EVOO), is a key component of the Mediterranean diet, often praised for its heart-protective benefits. But what makes olive oil so special, and how does it help reduce the risk of heart disease and other metabolic problems? Let’s break it down in simple terms.
What Makes Olive Oil Unique?
Unlike many other oils that require chemical processing, EVOO is produced by mechanically pressing olives. This process helps preserve its nutrients and antioxidants. EVOO mainly consists of monounsaturated fats, especially oleic acid, which make up about 70–80% of its content. These fats are considered healthy because they help improve cholesterol balance and protect your heart.
Apart from fats, EVOO contains small amounts of bioactive compounds like polyphenols, tocopherols (a type of vitamin E), and phytosterols. These are natural antioxidants and anti-inflammatory agents that protect your body from damage caused by harmful molecules called free radicals.
Why Extra-Virgin Olive Oil Is Better
There are different types of olive oil, but EVOO is the healthiest because it is less processed and retains more antioxidants and polyphenols. Refined olive oil, on the other hand, goes through chemical treatment, which reduces these beneficial compounds. So if you’re aiming for health benefits, EVOO should be your first choice.
How Olive Oil Protects Your Heart
Olive oil works in several ways to reduce cardiometabolic risk:
1. Improves Cholesterol Profile
EVOO helps increase good cholesterol (HDL) and protects it from damage. It also reduces the oxidation of bad cholesterol (LDL), which is a major factor in the development of clogged arteries.
2. Lowers Blood Pressure
Polyphenols in olive oil can relax blood vessels and improve blood flow. Studies have shown that people who regularly consume EVOO often experience lower blood pressure, reducing the risk of heart attacks and strokes.
3. Controls Blood Sugar
EVOO can improve insulin sensitivity and help keep blood sugar levels in check. This makes it a valuable addition to the diet for people with diabetes or those at risk of developing it.
4. Reduces Inflammation
Chronic inflammation is linked to heart disease, diabetes, and obesity. Olive oil contains compounds like oleocanthal, which act similarly to anti-inflammatory drugs, helping reduce inflammation in the body.
How Much Should You Use?
For most people, replacing unhealthy fats like butter or margarine with 2–3 tablespoons of EVOO per day is a good start. You can drizzle it on salads, use it for cooking at moderate temperatures, or even add it to soups for extra flavor and health benefits.
Tips for Choosing the Right Olive Oil
Look for “Extra-Virgin” on the label.
Choose oils packaged in dark glass bottles to protect against light damage.
Check the harvest or best-before date and pick the freshest option.
The Bottom Line
Including extra-virgin olive oil in your daily diet is a simple and effective way to support heart health, control blood sugar, and fight inflammation. When paired with other healthy foods like vegetables, whole grains, and lean proteins, it forms the foundation of the Mediterranean diet, one of the most researched and heart-friendly eating patterns in the world
Walking Fast Can Help You Live Longer
Walking Fast Can Help You Live Longer
Walking Fast Can Help You Live Longer
Walking is one of the simplest forms of exercise. It does not require special equipment or a gym membership. Yet, research continues to show that walking can make a big difference in your health and even how long you live. A new study published in the American Journal of Preventive Medicine looked at the walking habits of nearly 80,000 adults in the United States. The results are clear: walking, especially at a fast pace, can lower your risk of dying from major diseases.
Why Walking Pace Matters
Many people think that the longer they walk, the better the results. But this study found that how fast you walk may be even more important than how long you walk. People who walked quickly for just 15 minutes a day had about a 20 percent lower risk of death compared to people who did not walk fast at all. In contrast, people who spent more than 3 hours a day walking slowly had only a very small benefit.
This shows that intensity counts. A brisk walk challenges your heart and lungs more than a slow stroll, which leads to stronger health improvements.
Benefits for the Heart
The strongest impact of fast walking was seen for heart-related conditions. Even 15 minutes of brisk walking lowered the risk of dying from heart disease by nearly 19 percent. This makes sense because brisk walking is a type of aerobic exercise. It improves how well your heart pumps blood, helps control blood pressure, and keeps cholesterol levels in check. Over time, this lowers your chances of developing heart attacks, strokes, or heart failure.
Helpful for People With Health Problems Too
Another encouraging finding is that people who already had health conditions like diabetes, high blood pressure, or previous heart problems gained even more from walking fast. This means it is never too late to benefit from walking. Whether you are healthy or already managing a chronic condition, adding brisk walking to your daily routine can help you live longer and healthier.
Walking and Inequality
The study focused on a large group of low-income and Black adults, who often face higher risks of chronic diseases and shorter lifespans. Many also live in areas without safe parks or sidewalks. By showing that something as simple as brisk walking can make a big difference, the research highlights the importance of promoting walking as a low-cost, accessible tool for better health.
How to Make Fast Walking Part of Your Life
The good news is that you do not need hours of exercise each day to see benefits. Here are some simple tips to get started:
Aim for at least 15 minutes of brisk walking daily. If you can do more, that’s even better.
Walk at a pace where talking is possible but singing would be difficult. This is often called a “brisk” pace.
Break it into smaller chunks. Three 5-minute brisk walks in a day add up.
Use daily routines. Walk quickly while commuting, during breaks, or while shopping.
If you cannot walk fast, walk more. Longer periods of slow walking can still provide some benefits.
Conclusion
Walking is more than just a way to move from one place to another. Done at a brisk pace, it is a powerful tool to protect your heart, lower your risk of disease, and even extend your life. Just 15 minutes a day can make a real difference. For communities facing health challenges, fast walking is an easy and affordable way to improve well-being. So, lace up your shoes and pick up the pace—your heart and your future self will thank you
Walking is one of the simplest forms of exercise. It does not require special equipment or a gym membership. Yet, research continues to show that walking can make a big difference in your health and even how long you live. A new study published in the American Journal of Preventive Medicine looked at the walking habits of nearly 80,000 adults in the United States. The results are clear: walking, especially at a fast pace, can lower your risk of dying from major diseases.
Why Walking Pace Matters
Many people think that the longer they walk, the better the results. But this study found that how fast you walk may be even more important than how long you walk. People who walked quickly for just 15 minutes a day had about a 20 percent lower risk of death compared to people who did not walk fast at all. In contrast, people who spent more than 3 hours a day walking slowly had only a very small benefit.
This shows that intensity counts. A brisk walk challenges your heart and lungs more than a slow stroll, which leads to stronger health improvements.
Benefits for the Heart
The strongest impact of fast walking was seen for heart-related conditions. Even 15 minutes of brisk walking lowered the risk of dying from heart disease by nearly 19 percent. This makes sense because brisk walking is a type of aerobic exercise. It improves how well your heart pumps blood, helps control blood pressure, and keeps cholesterol levels in check. Over time, this lowers your chances of developing heart attacks, strokes, or heart failure.
Helpful for People With Health Problems Too
Another encouraging finding is that people who already had health conditions like diabetes, high blood pressure, or previous heart problems gained even more from walking fast. This means it is never too late to benefit from walking. Whether you are healthy or already managing a chronic condition, adding brisk walking to your daily routine can help you live longer and healthier.
Walking and Inequality
The study focused on a large group of low-income and Black adults, who often face higher risks of chronic diseases and shorter lifespans. Many also live in areas without safe parks or sidewalks. By showing that something as simple as brisk walking can make a big difference, the research highlights the importance of promoting walking as a low-cost, accessible tool for better health.
How to Make Fast Walking Part of Your Life
The good news is that you do not need hours of exercise each day to see benefits. Here are some simple tips to get started:
Aim for at least 15 minutes of brisk walking daily. If you can do more, that’s even better.
Walk at a pace where talking is possible but singing would be difficult. This is often called a “brisk” pace.
Break it into smaller chunks. Three 5-minute brisk walks in a day add up.
Use daily routines. Walk quickly while commuting, during breaks, or while shopping.
If you cannot walk fast, walk more. Longer periods of slow walking can still provide some benefits.
Conclusion
Walking is more than just a way to move from one place to another. Done at a brisk pace, it is a powerful tool to protect your heart, lower your risk of disease, and even extend your life. Just 15 minutes a day can make a real difference. For communities facing health challenges, fast walking is an easy and affordable way to improve well-being. So, lace up your shoes and pick up the pace—your heart and your future self will thank you
Walking is one of the simplest forms of exercise. It does not require special equipment or a gym membership. Yet, research continues to show that walking can make a big difference in your health and even how long you live. A new study published in the American Journal of Preventive Medicine looked at the walking habits of nearly 80,000 adults in the United States. The results are clear: walking, especially at a fast pace, can lower your risk of dying from major diseases.
Why Walking Pace Matters
Many people think that the longer they walk, the better the results. But this study found that how fast you walk may be even more important than how long you walk. People who walked quickly for just 15 minutes a day had about a 20 percent lower risk of death compared to people who did not walk fast at all. In contrast, people who spent more than 3 hours a day walking slowly had only a very small benefit.
This shows that intensity counts. A brisk walk challenges your heart and lungs more than a slow stroll, which leads to stronger health improvements.
Benefits for the Heart
The strongest impact of fast walking was seen for heart-related conditions. Even 15 minutes of brisk walking lowered the risk of dying from heart disease by nearly 19 percent. This makes sense because brisk walking is a type of aerobic exercise. It improves how well your heart pumps blood, helps control blood pressure, and keeps cholesterol levels in check. Over time, this lowers your chances of developing heart attacks, strokes, or heart failure.
Helpful for People With Health Problems Too
Another encouraging finding is that people who already had health conditions like diabetes, high blood pressure, or previous heart problems gained even more from walking fast. This means it is never too late to benefit from walking. Whether you are healthy or already managing a chronic condition, adding brisk walking to your daily routine can help you live longer and healthier.
Walking and Inequality
The study focused on a large group of low-income and Black adults, who often face higher risks of chronic diseases and shorter lifespans. Many also live in areas without safe parks or sidewalks. By showing that something as simple as brisk walking can make a big difference, the research highlights the importance of promoting walking as a low-cost, accessible tool for better health.
How to Make Fast Walking Part of Your Life
The good news is that you do not need hours of exercise each day to see benefits. Here are some simple tips to get started:
Aim for at least 15 minutes of brisk walking daily. If you can do more, that’s even better.
Walk at a pace where talking is possible but singing would be difficult. This is often called a “brisk” pace.
Break it into smaller chunks. Three 5-minute brisk walks in a day add up.
Use daily routines. Walk quickly while commuting, during breaks, or while shopping.
If you cannot walk fast, walk more. Longer periods of slow walking can still provide some benefits.
Conclusion
Walking is more than just a way to move from one place to another. Done at a brisk pace, it is a powerful tool to protect your heart, lower your risk of disease, and even extend your life. Just 15 minutes a day can make a real difference. For communities facing health challenges, fast walking is an easy and affordable way to improve well-being. So, lace up your shoes and pick up the pace—your heart and your future self will thank you
Why Sleep Quality Matters More Than You Think
Why Sleep Quality Matters More Than You Think
Why Sleep Quality Matters More Than You Think
Sleep is more than just rest. It plays a key role in keeping our brain, heart, and body healthy. Poor sleep can affect how we think, feel, and function every day. Recent research based on data from over 88,000 adults shows that not just sleep duration, but also sleep timing, rhythm, and quality are linked to many diseases.
Sleep Affects Many Health Conditions
The study found that 172 different diseases are connected to poor sleep habits. These include heart problems, diabetes, digestive issues, lung diseases, and mental health disorders. In some cases, the risk of disease doubled when sleep patterns were unhealthy. For example, people with irregular sleep schedules were more likely to develop conditions like Parkinson’s disease, liver problems, and diabetes.
Why Objective Sleep Tracking Matters
Most earlier studies relied on people reporting their own sleep habits. This can lead to errors because we often overestimate or underestimate how much we sleep. The new research used wearable devices to measure sleep patterns accurately. It showed that many assumptions based on self-reported data might be wrong. For instance, “long sleepers” who reported sleeping over eight hours were often found to actually sleep less than six hours when measured by devices. This difference can lead to misleading health advice if we only trust subjective reports.
What Are the Key Sleep Traits to Watch?
Researchers looked at six important aspects of sleep:Sleep duration – How many hours you sleep at night.Sleep timing – When you usually go to bed.Sleep rhythm – How consistent your sleep schedule is.Relative amplitude – How active you are during the day compared to the night.Interdaily stability – How regular your sleep and activity pattern is across days.Sleep efficiency – How much of your time in bed you spend actually sleeping.Among these, sleep rhythm and timing turned out to be just as important as total sleep time. A late bedtime (after 12:30 a.m.) was linked to a higher risk of liver disease. Irregular schedules and poor sleep rhythm were linked to diabetes and chronic lung diseases like COPD.
How Much Can Better Sleep Reduce Risk?
The research showed that improving sleep patterns could prevent a significant number of health problems. For example, nearly 37% of Parkinson’s disease risk and about 22% of type 2 diabetes risk were linked to poor sleep traits. This means fixing sleep habits could lower the chances of these conditions.
Practical Tips for Healthier Sleep
Keep a consistent schedule – Go to bed and wake up at the same time daily.Aim for 7–8 hours – Most adults need this amount of sleep.Avoid late-night light and screen exposure – This helps keep your body clock on track.Stay active during the day – Higher daytime activity supports better sleep rhythm.Limit caffeine and alcohol in the evening – They can disrupt sleep quality.The Bottom LineGood sleep is not just about sleeping longer. It’s about sleeping at the right time, with regularity and quality. By focusing on healthy sleep habits, you can protect yourself from a wide range of diseases and improve your overall well-being.
Sleep is more than just rest. It plays a key role in keeping our brain, heart, and body healthy. Poor sleep can affect how we think, feel, and function every day. Recent research based on data from over 88,000 adults shows that not just sleep duration, but also sleep timing, rhythm, and quality are linked to many diseases.
Sleep Affects Many Health Conditions
The study found that 172 different diseases are connected to poor sleep habits. These include heart problems, diabetes, digestive issues, lung diseases, and mental health disorders. In some cases, the risk of disease doubled when sleep patterns were unhealthy. For example, people with irregular sleep schedules were more likely to develop conditions like Parkinson’s disease, liver problems, and diabetes.
Why Objective Sleep Tracking Matters
Most earlier studies relied on people reporting their own sleep habits. This can lead to errors because we often overestimate or underestimate how much we sleep. The new research used wearable devices to measure sleep patterns accurately. It showed that many assumptions based on self-reported data might be wrong. For instance, “long sleepers” who reported sleeping over eight hours were often found to actually sleep less than six hours when measured by devices. This difference can lead to misleading health advice if we only trust subjective reports.
What Are the Key Sleep Traits to Watch?
Researchers looked at six important aspects of sleep:Sleep duration – How many hours you sleep at night.Sleep timing – When you usually go to bed.Sleep rhythm – How consistent your sleep schedule is.Relative amplitude – How active you are during the day compared to the night.Interdaily stability – How regular your sleep and activity pattern is across days.Sleep efficiency – How much of your time in bed you spend actually sleeping.Among these, sleep rhythm and timing turned out to be just as important as total sleep time. A late bedtime (after 12:30 a.m.) was linked to a higher risk of liver disease. Irregular schedules and poor sleep rhythm were linked to diabetes and chronic lung diseases like COPD.
How Much Can Better Sleep Reduce Risk?
The research showed that improving sleep patterns could prevent a significant number of health problems. For example, nearly 37% of Parkinson’s disease risk and about 22% of type 2 diabetes risk were linked to poor sleep traits. This means fixing sleep habits could lower the chances of these conditions.
Practical Tips for Healthier Sleep
Keep a consistent schedule – Go to bed and wake up at the same time daily.Aim for 7–8 hours – Most adults need this amount of sleep.Avoid late-night light and screen exposure – This helps keep your body clock on track.Stay active during the day – Higher daytime activity supports better sleep rhythm.Limit caffeine and alcohol in the evening – They can disrupt sleep quality.The Bottom LineGood sleep is not just about sleeping longer. It’s about sleeping at the right time, with regularity and quality. By focusing on healthy sleep habits, you can protect yourself from a wide range of diseases and improve your overall well-being.
Sleep is more than just rest. It plays a key role in keeping our brain, heart, and body healthy. Poor sleep can affect how we think, feel, and function every day. Recent research based on data from over 88,000 adults shows that not just sleep duration, but also sleep timing, rhythm, and quality are linked to many diseases.
Sleep Affects Many Health Conditions
The study found that 172 different diseases are connected to poor sleep habits. These include heart problems, diabetes, digestive issues, lung diseases, and mental health disorders. In some cases, the risk of disease doubled when sleep patterns were unhealthy. For example, people with irregular sleep schedules were more likely to develop conditions like Parkinson’s disease, liver problems, and diabetes.
Why Objective Sleep Tracking Matters
Most earlier studies relied on people reporting their own sleep habits. This can lead to errors because we often overestimate or underestimate how much we sleep. The new research used wearable devices to measure sleep patterns accurately. It showed that many assumptions based on self-reported data might be wrong. For instance, “long sleepers” who reported sleeping over eight hours were often found to actually sleep less than six hours when measured by devices. This difference can lead to misleading health advice if we only trust subjective reports.
What Are the Key Sleep Traits to Watch?
Researchers looked at six important aspects of sleep:Sleep duration – How many hours you sleep at night.Sleep timing – When you usually go to bed.Sleep rhythm – How consistent your sleep schedule is.Relative amplitude – How active you are during the day compared to the night.Interdaily stability – How regular your sleep and activity pattern is across days.Sleep efficiency – How much of your time in bed you spend actually sleeping.Among these, sleep rhythm and timing turned out to be just as important as total sleep time. A late bedtime (after 12:30 a.m.) was linked to a higher risk of liver disease. Irregular schedules and poor sleep rhythm were linked to diabetes and chronic lung diseases like COPD.
How Much Can Better Sleep Reduce Risk?
The research showed that improving sleep patterns could prevent a significant number of health problems. For example, nearly 37% of Parkinson’s disease risk and about 22% of type 2 diabetes risk were linked to poor sleep traits. This means fixing sleep habits could lower the chances of these conditions.
Practical Tips for Healthier Sleep
Keep a consistent schedule – Go to bed and wake up at the same time daily.Aim for 7–8 hours – Most adults need this amount of sleep.Avoid late-night light and screen exposure – This helps keep your body clock on track.Stay active during the day – Higher daytime activity supports better sleep rhythm.Limit caffeine and alcohol in the evening – They can disrupt sleep quality.The Bottom LineGood sleep is not just about sleeping longer. It’s about sleeping at the right time, with regularity and quality. By focusing on healthy sleep habits, you can protect yourself from a wide range of diseases and improve your overall well-being.
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Generalised approach, crude user classification and coach selection - you get what you pay for. Not what you need.
Get Started Today!
Generalised approach, crude user classification and coach selection - you get what you pay for. Not what you need.
Get Started Today!
Generalised approach, crude user classification and coach selection - you get what you pay for. Not what you need.
PFC Club
Protein-first, movement-powered, and habit-driven—The PFC Method doesn’t start with a scale. It starts with you.
Diet & Workout Guidance
2025 PFC Club Copyright
PFC Club
Protein-first, movement-powered, and habit-driven—The PFC Method doesn’t start with a scale. It starts with you.
Diet & Workout Guidance
2025 PFC Club Copyright
PFC Club
Protein-first, movement-powered, and habit-driven—The PFC Method doesn’t start with a scale. It starts with you.
Diet & Workout Guidance
2025 PFC Club Copyright