50 Foods That Are Super Healthy

It’s easy to wonder which foods are healthiest.

A vast number of foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein, and other whole foods, you’ll have meals that are colorful, versatile, and good for you.

Here are 50 incredibly healthy foods. Most of them are surprisingly delicious.

1–6: Fruits and berries

Fruits and berries are among the world’s most popular health foods.

These sweet, nutritious foods are very easy to incorporate into your diet because they require little to no preparation.

1. Apples

Apples are high in fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you find yourself hungry between meals.

2. Avocados

Avocados are different than most fruits because they are loaded with healthy fats instead of carbs. Not only are they creamy and tasty but also high in fiber, potassium, and vitamin C.

3. Bananas

Bananas are among the world’s best sources of potassium. They’re also high in vitamin B6 and fiber, as well as convenient and portable.

4. Blueberries

Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world.

5. Oranges

Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants.

6. Strawberries

Strawberries are highly nutritious and low in both carbs and calories.

They are loaded with vitamin C, fiber, and manganese and are arguably among the most delicious foods in existence.

Other healthy fruits

Other health fruits and berries include cherries, grapes, grapefruit, kiwifruit, lemons, mango, melons, olives, peaches, pears, pineapples, plums, and raspberries.

7. Eggs

Eggs are among the most nutritious foods on the planet.

They were previously demonized for being high in cholesterol, but new studies show that they’re perfectly safe and healthy.

8–10: Meats

Unprocessed, gently cooked meat is one of the most nutritious foods you can eat.

8. Lean beef

Lean beef is among the best sources of protein in existence and loaded with highly bioavailable iron. Choosing the fatty cuts is fine if you’re on a low-carb diet.

9. Chicken breasts

Chicken breast is low in fat and calories but extremely high in protein. It’s a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you’re not eating that many carbs.

10. Lamb

Lambs are usually grass-fed, and their meat tends to be high in omega-3 fatty acids.

11–15: Nuts and seeds

Despite being high in fat and calories, nuts and seeds may help you lose weight .

These foods are crunchy, filling, and loaded with important nutrients that many people don’t get enough of, including magnesium and vitamin E.

They also require almost no preparation, so they’re easy to add to your routine.

11. Almonds

Almonds are a popular nut loaded with vitamin E, antioxidants, magnesium, and fiber. Studies show that almonds can help you lose weight and improve metabolic health.

12. Chia seeds

Chia seeds are among the most nutrient-dense foods on the planet. A single ounce (28 grams) packs 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.

13. Coconuts

Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides (MCTs).

14. Macadamia nuts

Macadamia nuts are very tasty. They’re much higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.

15. Walnuts

Walnuts are highly nutritious and loaded with fiber and various vitamins and minerals.

16–25: Vegetables

Calorie for calorie, vegetables are among the world’s most concentrated sources of nutrients.

There’s a wide variety available, and it’s best to eat many different types every day.

16. Asparagus

Asparagus is a popular vegetable. It’s low in both carbs and calories but loaded with vitamin K.

17. Bell peppers

Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet, as well as a great source of antioxidants and vitamin C.

18. Broccoli

Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.

19. Carrots

Carrots are a popular root vegetable. They are extremely crunchy and loaded with nutrients like fiber and vitamin K.

Carrots are also very high in carotene antioxidants, which have numerous benefits.

20. Cauliflower

Cauliflower is a very versatile cruciferous vegetable. It can be used to make a multitude of healthy dishes — and also tastes good on its own.

21. Cucumber

Cucumbers are one of the world’s most popular vegetables. They’re very low in both carbs and calories, consisting mostly of water. However, they contain a number of nutrients in small amounts, including vitamin K.

22. Garlic

Garlic is incredibly healthy. It contains bioactive organosulfur compounds that have powerful biological effects, including improved immune function .

23. Kale

Kale has become increasingly popular because it’s incredibly high in fiber, vitamins C and K, and a number of other nutrients. It adds a satisfying crunch to salads and other dishes.

24. Onions

Onions have a very strong flavor and are very popular in many recipes. They contain a number of bioactive compounds believed to have health benefits.

25. Tomatoes

Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients like potassium and vitamin C.

More healthy vegetables

Most vegetables are very healthy. Others worth mentioning include artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, turnips, and zucchini.

26–31: Fish and seafood

Fish and other seafood tend to be very healthy and nutritious.

They’re especially rich in omega-3 fatty acids and iodine, two nutrients in which most people are deficient.

Studies show that people who eat the highest amounts of seafood — especially fish — tend to live longer and have a lower risk of many illnesses, including heart disease, dementia, and depression.

26. Salmon

Salmon is a type of oily fish that’s incredibly popular due to its excellent taste and high amount of nutrients, including protein and omega-3 fatty acids. It also contains some vitamin D.

27. Sardines

Sardines are small, oily fish that are among the most nutritious foods you can eat. They boast sizable amounts of most nutrients that your body needs.

28. Shellfish

Shellfish ranks similarly to organ meats when it comes to nutrient density. Edible shellfish include clams, mollusks, and oysters.

29. Shrimp

Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein. It’s also loaded with various other nutrients, including selenium and vitamin B12.

30. Trout

Trout is another type of delicious freshwater fish, similar to salmon.

31. Tuna

Tuna is very popular in Western countries and tends to be low in fat and calories while high in protein. It’s perfect for people who need to add more protein to their diets but keep calories low.

32–34: Grains

Although grains have gotten a bad rap in recent years, some types are very healthy.

Just keep in mind that they’re relatively high in carbs, so they’re not recommended for a low-carb diet.

32. Brown rice

Rice is one of the most popular cereal grains and is currently a staple food for more than half of the world’s population. Brown rice is fairly nutritious, with a decent amount of fiber, vitamin B1, and magnesium.

33. Oats

Oats are incredibly healthy. They are loaded with nutrients and powerful fibers called beta glucans, which provide numerous benefits.

34. Quinoa

Quinoa has become incredibly popular among health-conscious individuals in recent years. It’s a tasty grain that’s high in nutrients, such as fiber and magnesium. It is also an excellent source of plant-based protein.

35–36: Breads

Many people eat a lot of highly processed white bread.

For those trying to adopt a healthier diet, it can be extremely challenging to find healthy breads. Even so, options are available.

35. Ezekiel bread

Ezekiel bread may be the healthiest bread you can buy. It’s made from organic, sprouted whole grains, as well as several legumes.

36. Homemade low-carb breads

Overall, the best choice for bread may be that which you can make yourself. Here’s a list of 15 recipes for gluten-free, low-carb breads.

37–40: Legumes

Legumes are another food group that has been unfairly demonized.

While it’s true that legumes contain antinutrients, which can interfere with digestion and absorption of nutrients, they can be eliminated by soaking and proper preparation.

Therefore, legumes are a great plant-based source of protein.

37. Green beans

Green beans, also called string beans, are unripe varieties of the common bean. They are very popular in Western countries.

38. Kidney beans

Kidney beans are loaded with fiber and various vitamins and minerals. Make sure to cook them properly, as they’re toxic when raw.

39. Lentils

Lentils are another popular legume. They’re high in fiber and among the best sources of plant-based protein.

40. Peanuts

Peanuts (which are legumes, not a true nuts) are incredibly tasty and high in nutrients and antioxidants. Several studies suggest that peanuts can help you lose weight.

However, take it easy on the peanut butter, as it’s very high in calories and easy to overeat.

41–43: Dairy

For those who can tolerate them, dairy products are a healthy source of various important nutrients.

Full-fat dairy seems to be the best, and studies show that people who eat the most full-fat dairy have a lower risk of obesity and type 2 diabetes .

If the dairy comes from grass-fed cows, it may be even more nutritious — as it’s higher in some bioactive fatty acids like conjugated linoleic acid (CLA) and vitamin K2.

41. Cheese

Cheese is incredibly nutritious, as a single slice may offer about the same amount of nutrients as an entire cup (240 ml) of milk. For many, it’s also one of the most delicious foods you can eat.

42. Whole milk

Whole milk is very high in vitamins, minerals, quality animal protein, and healthy fats. What’s more, it’s one of the best dietary sources of calcium.

43. Yogurt

Yogurt is made from milk that’s fermented by adding live bacteria to it. It has many of the same health effects as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria.

44–46: Fats and oils

Many fats and oils are now marketed as health foods, including several sources of saturated fat that were previously demonized.

44. Butter from grass-fed cows

Butter from grass-fed cows is high in many important nutrients, including vitamin K2.

45. Coconut oil

Coconut oil contains relatively high amounts of MCTs, may aid Alzheimer’s disease, and has been shown to help you lose belly fat.

46. Extra virgin olive oil

Extra virgin olive oil is one of the healthiest vegetable oils you can find. It contains heart-healthy monounsaturated fats and is very high in antioxidants with powerful health benefits.

47–48: Tubers

Tubers are the storage organs of some plants. They tend to contain a number of beneficial nutrients.

47. Potatoes

Potatoes are loaded with potassium and contain a little bit of almost every nutrient you need, including vitamin C.

They’ll also keep you full for long periods. One study analyzed 38 foods and found that boiled potatoes were by far the most filling.

48. Sweet potatoes

Sweet potatoes are among the most delicious starchy foods you can eat. They’re loaded with antioxidants and all sorts of healthy nutrients.

49. Apple cider vinegar

Apple cider vinegar is incredibly popular in the natural health community. Studies show that it can help lower blood sugar levels and cause modest weight loss.

It’s great to use as a salad dressing or to add flavor to meals.

50. Dark chocolate

Dark chocolate is loaded with magnesium and serves as one of the planet’s most powerful sources of antioxidants.

The bottom line

Whether you want to overhaul your diet or simply change up your meals, it’s easy to add a number of these foods to your routine.

Many of the foods above not only make a great snack but are also packed with vitamins and antioxidants. Some of them may even aid weight loss.

If you don’t normally challenge your palate, don’t be afraid of trying something new.

12 Health Benefits of Pomegranate

Pomegranates are among the healthiest fruits on Earth.

They contain a range of beneficial plant compounds, unrivaled by other foods.

Studies have shown that they may have several benefits for your body, possibly lowering your risk of various diseases.

Here are 12 evidence-based health benefits of pomegranate.

1. Pomegranates Are Loaded With Important Nutrients

The pomegranate, or Punica granatum, is a shrub that produces a red fruit.

Categorized as a berry, the pomegranate fruit is about 5–12 cm (2–5 inches) in diameter. It is red, round and looks kind of like a red apple with a flower-shaped stem.

The skin of the pomegranate is thick and inedible, but there are hundreds of edible seeds within. Each seed is surrounded by a red, juicy and sweet seed covering known as an aril.

The seeds and arils are the edible parts of the fruit — eaten either raw or processed into pomegranate juice — but the peel is discarded.

Pomegranates have an impressive nutrient profile — one cup of arils (174 grams) contains:

• Fiber: 7 grams
• Protein: 3 grams
• Vitamin C: 30% of the RDI
• Vitamin K: 36% of the RDI
• Folate: 16% of the RDI
• Potassium: 12% of the RDI

The pomegranate arils are also very sweet, with one cup containing 24 grams of sugar and 144 calories.

However, pomegranates really shine in their wealth of powerful plant compounds, some of which have potent medicinal properties.

SUMMARY

The pomegranate is a fruit that contains hundreds of edible seeds called arils. They are rich in fiber, vitamins, minerals and bioactive plant compounds, but they also contain some sugar.

2. Pomegranates Contain Two Plant Compounds With Powerful Medicinal Properties

Pomegranates pack two unique substances that are responsible for most of their health benefits.

Punicalagins

Punicalagins are extremely potent antioxidants found in pomegranate juice and peel.

They’re so powerful that pomegranate juice has been found to have three times the antioxidant activity of red wine and green tea (3Trusted Source).

Pomegranate extract and powder is typically made from the peel, due to its high antioxidant and punicalagin content.

Punicic Acid

Punicic acid, found in pomegranate seed oil, is the main fatty acid in the arils.

It’s a type of conjugated linoleic acid with potent biological effects.

SUMMARY

Pomegranates contain punicalagins and punicic acid, unique substances that are responsible for most of their health benefits.

3. Pomegranate Has Impressive Anti-Inflammatory Effects

Chronic inflammation is one of the leading drivers of many serious diseases.

This includes heart disease, cancer, type 2 diabetes, Alzheimer’s disease and even obesity.

Pomegranates have potent anti-inflammatory properties, which are largely mediated by the antioxidant properties of the punicalagins.

Test-tube studies have shown that they can reduce inflammatory activity in the digestive tract, as well as in breast cancer and colon cancer cells .

One 12-week study in people with diabetes found that 1.1 cups (250 ml) of pomegranate juice per day lowered the inflammatory markers CRP and interleukin-6 by 32% and 30%, respectively.

If you are interested in reducing inflammation in your body, pomegranate is an excellent addition to your diet.

SUMMARY

The punicalagins in pomegranate juice have been shown to reduce inflammation, one of the leading drivers of many serious diseases, including cancer and diabetes.

4. Pomegranate May Help Fight Prostate Cancer

Prostate cancer is a common type of cancer in men.

Laboratory studies suggest that pomegranate extract may slow cancer cell reproduction and even induce apoptosis, or cell death, in cancer cells.

The prostate-specific antigen (PSA) is a blood marker for prostate cancer.

Men whose PSA levels double in a short period of time are at an increased risk of death from prostate cancer.

Interestingly, a human study found that drinking 8 ounces (237 ml) of pomegranate juice per day increased the PSA doubling time from 15 months to 54 months — a monumental increase.

A follow-up study found similar improvements using a type of pomegranate extract called POMx.

SUMMARY

Preliminary evidence indicates that pomegranate juice can be useful in men with prostate cancer, potentially inhibiting cancer growth and lowering the risk of death.

5. Pomegranate May Also be Useful Against Breast Cancer

Breast cancer is one of the most common types of cancer in women.

Pomegranate extract may inhibit the reproduction of breast cancer cells — even killing some of them.

However, the evidence is currently limited to laboratory studies. More research is needed before any claims can be made.

SUMMARY

Laboratory studies suggest that pomegranate extract can help fight breast cancer cells, but human studies are needed.

6. Pomegranate May Lower Blood Pressure

High blood pressure (hypertension) is one of the leading drivers of heart attacks and strokes.

In one study, people with hypertension had a significant reduction in blood pressure after consuming 5 ounces (150 ml) of pomegranate juice daily for two weeks .

Other studies have found similar effects, especially for systolic blood pressure, which is the higher number in a blood pressure reading.

SUMMARY

Regular intake of pomegranate juice has been shown to lower blood pressure levels in as little as two weeks.

7. Pomegranate May Help Fight Arthritis and Joint Pain

Arthritis is a common problem in Western countries.

There are many different types, but most involve some form of inflammation in the joints.

Given that the plant compounds in pomegranate have anti-inflammatory effects, it makes sense that they could help treat arthritis.

Interestingly, laboratory studies suggest that pomegranate extract can block enzymes that are known to damage joints in people with osteoarthritis.

This extract has also been shown to relieve arthritis in mice, but evidence from human-based research is very limited so far .

SUMMARY

Studies in animals and isolated cells indicate that pomegranate extract may be beneficial against several forms of arthritis, but human research is needed.

8. Pomegranate Juice May Lower Your Risk of Heart Disease

Heart disease is currently the world’s most common cause of premature death.

It’s a complicated disease, driven by many different factors.

Punicic acid, the main fatty acid in pomegranate, may help protect against several steps in the heart disease process.

A 4-week study in 51 people with high triglyceride levels showed that 800 mg of pomegranate seed oil per day significantly lowered triglycerides and improved the triglyceride-HDL ratio.

Another study looked at the effects of pomegranate juice in people with type 2 diabetes and high cholesterol. They noted significant reductions in “bad” LDL cholesterol, as well as other improvements.

Pomegranate juice has also been shown — in both animal and human studies — to protect LDL cholesterol particles from oxidation, one of the key steps in the pathway towards heart disease.

Finally, one research analysis concluded that pomegranate juice reduces high blood pressure, which is a major risk factor for heart disease.

SUMMARY

Several human studies have shown that pomegranate can have benefits against heart disease. It improves your cholesterol profile and protects LDL cholesterol from oxidative damage.

9. Pomegranate Juice May Help Treat Erectile Dysfunction

Oxidative damage can impair blood flow in all areas of the body, including erectile tissue.

Pomegranate juice has been shown to help increase blood flow and erectile response in rabbits.

In a study in 53 men with erectile dysfunction, pomegranate appeared to have some benefit — but it was not statistically significant.

SUMMARY

Pomegranate juice has been linked to reduced symptoms of erectile dysfunction, but more research is needed.

10. Pomegranate Can Help Fight Bacterial and Fungal Infections

The plant compounds in pomegranate can help fight harmful microorganisms.

For example, they have been shown to combat some types of bacteria as well as the yeast Candida albicans.

The anti-bacterial and anti-fungal effects may also be protective against infections and inflammation in your mouth. This includes conditions like gingivitis, periodontitis and denture stomatitis.

SUMMARY

Pomegranate has antibacterial and antiviral properties which may be useful against common gum diseases and yeast infections.

11. Pomegranate May Help Improve Memory

There is some evidence that pomegranate can improve memory.

One study in surgical patients found that 2 grams of pomegranate extract prevented deficits in memory after surgery.

Another study in 28 older adults with memory complaints found that 8 ounces (237 ml) of pomegranate juice per day significantly improved markers of verbal and visual memory.

Studies in mice also suggest that pomegranate may help fight Alzheimer’s disease.

SUMMARY

Some evidence shows that pomegranate may improve memory in older adults and post-surgery. In addition, studies in mice suggest that it may protect against Alzheimer’s disease.

12. Pomegranate May Improve Exercise Performance

Pomegranate is rich in dietary nitrates, which have been shown to improve exercise performance.

A study in 19 athletes running on a treadmill showed that one gram of pomegranate extract 30 minutes before exercise significantly enhanced blood flow, delaying the onset of fatigue and increasing exercise efficiency.

More studies are needed, but it seems that pomegranate — like beets — may be beneficial for physical performance.

SUMMARY

As a rich source of nitrates, pomegranate may improve exercise performance by increasing blood flow.

The Bottom Line

Pomegranates are one of the healthiest foods on the planet, packed with nutrients and powerful plant compounds.

They have wide-ranging benefits and may help reduce your risk of various serious illnesses, including heart disease, cancer, arthritis and other inflammatory conditions.

What’s more, they may boost your memory and exercise performance.

If you want to reap the many health benefits pomegranates have to offer, either eat the arils directly or drink pomegranate juice.

Healthline diet score: 2.83 out of 5

In 2013, the Omni Diet was introduced as an alternative to the processed, Western diet that many people blame for the rise in chronic disease.

It promises to restore energy levels, reverse symptoms of chronic disease, and even help you lose 12 pounds (5.4 kg) in as little as 2 weeks.

Despite criticism from experts for being a restrictive diet, many people have reported positive results, and you may wonder whether this diet will work for you.

However, it’s important not to confuse the Omni Diet with the Omnitrition Diet, as these are two separate programs with very different protocols.

This article reviews the benefits and downsides of the Omni Diet and whether science backs its claims.

DIET REVIEW SCORECARD

• Overall score: 2.68
• Weight loss: 3.0
• Healthy eating: 3.75
• Sustainability: 1.5
• Whole body health: 2.0
• Nutrition quality: 3.75
• Evidence-based: 2.0

BOTTOM LINE: The Omni Diet promotes eating whole, unprocessed foods, regular exercise, and other healthy behaviors. Still, its high cost and large list of restrictions make it difficult to follow long term.

What is the Omni Diet?

The Omni Diet was established by registered nurse Tana Amen after a life-long struggle with chronic health issues and battle with thyroid cancer at the age of 23.

By the time Amen reached her thirties, she had an array of health issues, including hormonal imbalances, insulin resistance, high cholesterol, and chronic fatigue. After taking endless medications, she decided to take control of her health and developed the Omni Diet.

Though believing a vegetarian lifestyle was the healthiest option, she soon realized that her insulin and cholesterol levels were not improving and many of the vegetarian foods she was eating were highly processed with a long list of unnatural ingredients.

Then, she shifted to the other end of extremes by adopting a sugar-free, grain-free animal-protein diet. Though her energy levels improved, she felt she was missing essential nutrients from plants.

Finally, she shifted her focus toward a balanced approach that allowed both plant and animal foods in moderation — also commonly referred to as a flexitarian diet.

The Omni Diet focuses on eating 70% plant foods and 30% protein. Though protein is a macronutrient that comes from both plant and animal sources, the diet refers to protein mostly as lean meats.

Though the diet welcomes both plant and animal products, it has many restrictions. For example, dairy, gluten, sugar, soy, corn, potatoes, and artificial sweeteners are not permitted.

By following the Omni Diet, Amen states she has transformed thousands of lives by decreasing inflammation, reducing or eliminating symptoms of chronic disease, optimizing brain function, and improving fullness without feeling deprived.

SUMMARY

The Omni Diet comprises 70% plant foods and 30% proteins — mostly from lean meats. The diet promises to decrease inflammation, increase brain function, and reduce or eliminate symptoms of chronic disease.

How to follow the Omni Diet

The Omni Diet is a 6-week program that consists of three phases. Phase 1 and 2 are highly restrictive, while Phase 3 allows the gradual reintroduction of foods.

Phase 1

The first phase of the Omni Diet focuses on transitioning off of the Standard American Diet (SAD), which consists of mostly processed, high fat, and high sugar foods.

The main rules of the diet include:

• Only eat foods allowed on the diet.
• No foods on the forbidden list should be consumed.
• Limit yourself to a 1/2-cup serving (about 90 grams) of fruit per day.
• Avoid desserts and other restricted items.
• Drink a meal-replacement smoothie — ideally the Omni Diet green smoothie.
• Eat protein every 3–4 hours.
• Drink water over other beverages.
• Visit a sauna twice per week to detox your system.

Over the first 2 weeks, you’ll eat from a list of permitted foods and avoid eating foods on the forbidden list. Your diet should consist of 30% protein (mostly lean meats), while the remaining 70% should come from plants.

Smoothies should have a 4-to-1 ratio of vegetables to fruit, or ideally no fruit at all. They should also include a healthy fat and at least 20–30 grams of protein. Recipes are provided in “The Omni Diet” book.

You should aim to drink 50% of your body weight in ounces of water daily (but no more than 100 ounces per day). For example, a 150-pound (68-kg) person should consume 75 ounces (2.2 liters) of water per day.

Finally, Amen encourages followers of the diet to take daily supplements, such as vitamin D, magnesium, probiotics, and omega-3. She also promotes a line of supplements developed by her husband, Dr. Daniel Amen.

Phase 2

During the second 2-week phase, Phase 2, you’re encouraged to continue with the rules of Phase 1 but allowed to eat unprocessed desserts that don’t contain any added sugar or white flour. The book provides a list of examples, such as dark chocolate.

In addition, you’re expected to exercise daily. The book recommends starting with 30 minutes of walking per day and gradually increasing to a 30-minute full-body workout, which is provided in the book.

Phase 3

This 2-week phase allows more flexibility in terms of food choices and is the last phase of the program. As long as you’re following the diet 90% of the time, 10% of foods from the non-permitted list are allowed but discouraged.

If you must indulge, Amen recommends following the “three-bite rule,” which involves taking three bites of a forbidden food, enjoying it, and throwing the rest away.

Alcohol is allowed to be reintroduced but discouraged. You can drink up to two 5-ounce (150-mL) glasses of wine per week but must avoid any alcoholic beverages that contain sugar or gluten, such as beer or mixed cocktails.

You’re allowed to enjoy foods during times of celebration, such as a wedding, birthday, or anniversary. However, you’re expected to plan ahead and only select one forbidden food that you can enjoy. Still, it states that you shouldn’t feel guilty about your choices.

This phase should be followed for a least 2 weeks but ideally indefinitely.

SUMMARY

The Omni Diet involves three 2-week phases, which must be followed to see results. The first two phases are the most strict, while the final phase allows for slightly more flexibility. The third phase may be followed indefinitely.

Foods to include and avoid

The Omni Diet provides a detailed list of foods to include and avoid.

Foods to eat

• Non-starchy vegetables: arugula, artichokes, asparagus, avocado, beets, bell peppers, bok choy, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chard, chicory, collard greens, cucumber, eggplant, fennel, garlic, jicama, kale, and lettuce, mushrooms, onions, radishes, spinach, sprouts, squash (all types), tomatoes, zucchini, and others
• Meat, poultry, and fish: lean, organic, grass-fed, hormone-free, antibiotic-free varieties (e.g., skinless chicken and turkey; lean beef, bison, lamb, and pork; and wild fish and shellfish like clams, halibut, herring, mackerel, mussels, salmon, scallops, shrimp, tilapia, trout, and tuna)
• Protein powder: sugar-free pea or rice protein powder (those sweetened with stevia are permitted)
• Eggs: cage-free, omega-3 eggs (yolks and whites permitted)
• Fats and oils: plant-based oils like almond, coconut, grapeseed, macadamia nut, and olive oils (must be organic, cold-pressed, and unrefined)
• Raw, unsalted nuts and seeds: all types are permitted, including their butters
• Flours: non-grain flours made of nuts and seeds (e.g., almond flour)
• Herbs and spices: all kinds are permitted, can be fresh or dried
• Sweeteners: only stevia extract is permitted in small amounts
• Beverages: water, green tea, and unsweetened plant milks like almond, coconut, hemp, and rice milk
• “Omni NutriPower” foods: cacao powder and nibs (must be 100% pure, “Dutch processed,” and unroasted), coconut and its products (water, milk, meat, butter, oil), goji berries and powder, macadamia nuts and its products (oil, butter), pomegranate (whole and powdered form), and wheatgrass

Foods to limit

• Fruit: choose fresh or frozen berries most often (raspberries, blueberries, blackberries, and strawberries), other fruits are allowed occasionally (e.g., apples, apricots, bananas, cantaloupe, cherries, dragonfruit, grapes, grapefruit, kiwi, lemon, lychee, lime, mangoes, melons, oranges, peaches, pears, pineapple, pomegranates, and watermelon)
• Non-gluten grains: brown rice, sprouted Ezekiel bread, pseudocereals (amaranth, buckwheat, and quinoa), steel-cut oats, and tortillas
• Plant protein: all beans and lentils must be dried, soaked overnight, and cooked before eating (not permitted in first two phases)
• Cooking oils: canola, corn, ghee, safflower, and vegetable oils (try to limit as much as possible)
• Sweeteners: limit sugar alcohols (xylitol is the best option), honey must be raw and unpasteurized (use it in small amounts)
• Coffee: one 5–6 ounce (150–175-mL) serving of coffee per day before 12:00 p.m. is allowed

Foods to avoid

• Vegetables: white potatoes
• Carbohydrates: all simple carbs (e.g., breakfast cereals, instant oatmeal, most breads, and white flour, sugar, pasta, and rice), and grains (e.g., barley, corn, rye, and wheat)
• Animal protein: pork, ham, commercially raised beef and poultry, farm-raised fish, and all processed meats (e.g., bacon, luncheon meats, pepperoni, and sausage)
• Plant protein: soy-based foods (milk, protein bars, protein powder, oils, and byproducts, etc.)
• Dairy: all dairy products should be avoided (butter, cheese, cream, ice cream, milk, and yogurt) — however, ghee is permitted
• Corn-based products: high fructose corn syrup, corn oil, popcorn, cornstarch, and corn chips
• Processed food: baked goods (e.g., croissants, donuts, and muffins), cakes and cupcakes, candy, chips (potato, veggie, and nacho), cookies, fast food, frozen dinners, nutrition bars, and sugar-free foods and candies
• Sweeteners: all processed sugar (brown and white sugar, agave, and processed maple syrup), artificial sweeteners (e.g., aspartame, saccharin, and sucralose), jams, jellies, and marmalades
• Beverages: all types of juice (even 100% juice), energy drinks, lemonade, fruit punch, and regular and diet sodas
• Condiments: any that contain restricted ingredients (e.g., barbecue sauce, ketchup, and soy sauce)
• Genetically-modified (GMO) foods: all GMO foods should be avoided

SUMMARY

The Omni Diet encourages eating whole, unprocessed foods while avoiding dairy, gluten, grains, beans, lentils, potatoes, corn, sugar, and a long list of other forbidden foods.

Can it help you lose weight?

One of the biggest claims of the Omni Diet is that it can help you shed 12 pounds (5.4 kg) in 2 weeks.

The Omni Diet focuses on whole, minimally processed foods and emphasizes protein. Eating more fiber-rich vegetables, healthy fats, and proteins has been shown to encourage weight loss by promoting feeling fuller on fewer calories.

Since the diet has a large list of restrictions that includes many ultra-processed foods that are high in fats and sugars, you’ll be eating fewer calories than before you started. Also, adding more exercise to your routine further promotes a calorie deficit.

However, despite the emphasis on avoiding dairy, gluten, and grains, limited research demonstrates that doing so is necessary for weight loss.

In fact, most research suggests that the most successful weight loss programs focus on eating fewer processed foods and eating greater amounts of vegetables, fruits, and whole grains, rather than eliminating certain food groups or macronutrients.

Despite the positive changes to their diet, the rapid weight loss most people on the Omni Diet experience isn’t due to just losing belly fat but rather a combination of losing water, fat, and muscle mass.

When a person eats fewer calories, they begin using stored energy known as glycogen, which holds onto large amounts of water — 1 gram of glycogen holds 3 grams of water. As the body burns glycogen, it releases water, leading to a rapid decrease in weight.

Moreover, a small amount of muscle loss may also occur. Considering muscle also holds onto water, this may lead to additional water loss.

After this large and rapid drop in weight, most people experience a smaller and more steady weight loss of around 1–2 pounds (0.45–0.9 kg) per week, which is due to the body adjusting to the change in calorie intake and number of calories burned.

However, most medical experts agree that losing weight too quickly can be risky and ultimately lead to weight regain. Therefore, it’s best to focus on slow, gradual weight loss.

Nonetheless, increasing your daily exercise, eating fewer processed foods, and opting for healthier food choices are positive changes that can lead to meaningful weight loss over time.

SUMMARY

By eating more whole, unprocessed foods and exercising regularly, you will likely lose weight on the diet, especially if you stick to it long term. Yet, the rapid weight loss that’s promised is most likely due to losing water weight rather than fat.

Potential benefits

Though many people start the Omni Diet for weight loss, there are other potential benefits to it.

Whole, unprocessed food

The Omni Diet largely focuses on consuming a diet full of whole, unprocessed foods.

Most health experts agree that limiting your intake of ultra-processed foods is beneficial for health, as these foods tend to be high in unhealthy fats, sugars, and empty calories.

Eating a diet full of vegetables, lean proteins, and healthy fats is linked to better health outcomes, such as a lower risk of obesity, heart disease, diabetes, inflammation, and certain types of cancer.

In fact, one large study that followed 105,159 participants for a median of 5.2 years found that for every 10% increase in calories from ultra-processed foods, they had a 12% and 13% increased risk of cardiovascular disease and coronary heart disease, respectively.

Therefore, any diet that promotes consuming more whole, unprocessed foods will likely benefit your health.

No calorie counting

As long as you follow the 70/30 diet guide, you aren’t expected to count calories on the Omni Diet, which focuses on the nutrient quality of each meal, rather than its calorie count.

Since most foods on the diet are high in fiber and protein, they may help you control your hunger and food intake, as they take longer to digest. The diet also promotes an intuitive approach to eating by allowing yourself permission to eat when your body signals it’s hungry .

However, intuitive eating is most successful when there are no food restrictions. Considering this diet has a large list of off-limit foods, it may increase anxiety surrounding food choices, and it ultimately ignores the premise of listening to what the body wants.

Focus on lifestyle changes

Unlike most diets, the Omni Diet encourages a holistic approach to health.

In addition to changing your diet, Amen provides healthy cooking tips and teaches readers how to make healthy food choices, read labels, and exercise portion control.

She also encourages regular exercise, practicing gratitude, and stress-management techniques, such as meditation.

SUMMARY

The Omni Diet encourages eating more whole, unprocessed foods, which are linked to better health and weight management. The diet also encourages listening to your body’s natural hunger cues and embraces a holistic approach to health.

Potential downsides

Despite reported success stories, the Omni Diet has many downsides.

Highly restrictive

Although Amen promises to decrease feelings of hunger and deprivation, the diet has a long list of restrictions.

To follow the diet correctly, you must eliminate or greatly reduce your intake of dairy, gluten, grains, sugar, starchy vegetables, beans, lentils, and all premade foods and desserts.

For most people, this leaves little room for flexibility and ignores other important aspects of eating, such as culture, tradition, and celebration. For example, beans and lentils make up a large portion of the diet for certain cultural groups, yet they’re highly discouraged.

The most successful diets are those that are affordable, culturally acceptable, and enjoyable — and can be followed long term.

Diet-centered messaging

Although the book claims to take a balanced approach, it encourages a number of concerning behaviors and messages.

For example, the “three-bite rule” limits a person to only three bites of a dessert or off-limit food. While the idea is to enjoy the flavor without the calories and sugar, this type of behavior does not embrace balance.

Moreover, the book regularly uses terms such as “toxin” and “poison” to portray foods as being harmful and bad, which further perpetuates the “good versus bad” mentality of dieting. Ultimately, this can promote feelings of guilt and a bad relationship with food.

In fact, those who describe food using moralistic terms, such as “good” and “bad” have been shown to have less healthy eating and coping behaviors, such as stress eating, than those who do not use those terms .

Due to the overly restrictive nature of the diet and its focus on vilifying food, it may lead to a negative relationship with food, especially in those with a history of disordered eating.

Expensive and inaccessible

Amen recommends a long list of organic foods and supplements that are usually more expensive and inaccessible to many.

In addition, she discourages inexpensive food items, such as beans, lentils, potatoes, corn, and dairy products, which are cost-effective and nutritious.

This diet also requires regular use of a sauna as a detox — despite a lack of evidence that it will detox your body. Many people do not have regular access to a sauna or cannot afford it financially, making this lifestyle even harder to achieve .

SUMMARY

The Omni Diet is very restrictive, expensive, and inaccessible to many groups of people. Despite its claims of encouraging a balanced lifestyle, it promotes disordered eating behaviors and has a diet-centric approach.

The bottom line

The Omni Diet has become popular for its claim as a balanced approach to eating.

It embraces a holistic lifestyle that consists of eating whole foods, exercising regularly, managing stress, and other healthy behaviors. Together, these may help you lose weight, especially if you do not normally follow this type of lifestyle.

However, the diet has many restrictions that are not supported by science and ultimately make the diet extremely difficult to follow long term.

Though the diet has some redeeming qualities, there are other healthy and more sustainable diets available.

11 Reasons Why Real Foods Help You Lose Weigh

It’s no coincidence that the rapid rise in obesity happened around the same time highly processed foods became more available.

Although highly processed foods are convenient, they are packed with calories, low in nutrients and increase your risk of many diseases.

On the other hand, real foods are very healthy and can help you lose weight.

What Are Real Foods?

Real foods are single-ingredient foods that are rich in vitamins and minerals, lack chemical additives and are mostly unprocessed.

Here are just a few examples:

• Apples
• Bananas
• Chia seeds
• Broccoli
• Kale
• Berries
• Tomatoes
• Sweet potatoes
• Brown rice
• Salmon
• Whole eggs
• Unprocessed meat

There are lots of real foods in every food group, so there’s a vast array you can incorporate into your diet.

Here are 11 reasons why real foods can help you lose weight.

1. Real Foods Are Nutritious

Whole, unprocessed plant and animal foods are packed with vitamins and minerals that are great for your health.

Conversely, processed foods are low in micronutrients and can increase your risk of health problems.

Processed foods can slow down weight loss in several ways.

For instance, a diet of processed foods that doesn’t provide enough iron could affect your ability to exercise, since iron is required to move oxygen around your body. This would limit your ability to burn calories through.

A diet low in nutrients may also prevent you from losing weight by making you feel less full after eating.

One study in 786 people compared participants’ feelings of fullness when they were on a low-micronutrient diet versus a high-micronutrient diet.

Nearly 80% of participants felt fuller after meals on the high-micronutrient diet, even though they were eating fewer calories than on the low-micronutrient diet.

When you’re trying to increase your intake of nutrients, eating real foods is the way to go. They contain a variety of nutrients difficult to find in a single supplement, including plant compounds, vitamins and minerals.

Nutrients in whole foods also tend to work better together and are more likely to survive digestion than supplements.

SUMMARY:

A diet rich in nutrients may help with fat loss by improving nutritional deficiencies and reducing hunger.

2. They’re Packed With Protein

Protein is the most important nutrient for fat loss.

It helps increase your metabolism, reduce hunger and affects the production of hormones that help regulate weight.

Your food choices for protein are just as important as how much you eat. Real foods are a better source of protein since they aren’t heavily processed.

Food processing can make several essential amino acids harder to digest and less available to the body. These include lysine, tryptophan, methionine and cysteine.

This is because proteins easily react with sugars and fats involved in processing to form a complex combination.

Whole sources of protein are typically higher in protein and lower in calories, which makes them better for fat loss.

For instance, 3.5 ounces (100 grams) of pork, a real food option, has 21 grams of protein and 145 calories.

Meanwhile, the same amount of bacon, a processed food, has 12 grams of protein and 458 calories.

Real food sources of protein include lean cuts of meat, eggs, legumes and nuts. You can find a great list of high-protein foods in this article.

SUMMARY:

Protein is the most important nutrient for fat loss. Real foods are better sources of protein since they are less processed and typically have more protein and less fat.

3. Real Foods Don’t Contain Refined Sugars

The natural sugars found in fruits and vegetables are not the same as refined sugars.

Fruits and vegetables contain natural sugars, but also provide other nutrients like fiber, vitamins and water, which are needed as part of a balanced diet.

Refined sugars, on the other hand, are often added to processed foods. The two most common types of added sugars are high-fructose corn syrup and table sugar.

Foods higher in refined sugars are often higher in calories and provide fewer health benefits. Ice cream, cakes, cookies and candy are just a few culprits.

Eating more of these foods is linked with obesity, so if weight loss is your goal, it’s best to limit them.

Refined sugars also do little to keep you full. Studies show that a high intake of refined sugar can increase production of the hunger hormone ghrelin and dim the brain’s ability to make you feel full .

Since real foods don’t contain any refined sugars, they are a much better choice for weight loss.

SUMMARY:

Real foods don’t contain added sugar and have other nutrients that are great for your health. Foods high in added sugar are typically higher in calories, aren’t as filling and increase your risk of obesity.

4. They’re Higher in Soluble Fiber

Soluble fiber provides many health benefits, and one of them is aiding weight loss.

It mixes with water in the gut to form a thick gel, and may reduce your appetite by slowing the movement of food through the gut.

Another way soluble fiber may reduce appetite is by affecting the production of hormones involved in managing hunger.

Studies have found that soluble fiber may decrease the production of hormones that make you hungry.

What’s more, it may also increase the production of hormones that keep you feeling full, including cholecystokinin, glucagon-like peptide-1 and peptide YY.

Real foods typically have more soluble fiber than processed foods. Great sources of soluble fiber include beans, flaxseeds, sweet potatoes and oranges.

Ideally, aim to eat enough fiber daily from whole foods since they provide many other nutrients. However, people who struggle to eat enough fiber might also find a supplement useful.

SUMMARY:

Soluble fiber may help you lose weight by reducing your appetite. Great real food sources of soluble fiber include sweet potatoes, beans, fruits and vegetables.

5. Real Foods Contain Polyphenols

Plant foods contain polyphenols, which have antioxidant properties that help protect against disease and may also help you lose weight.

Polyphenols can be divided into multiple categories, including lignans, stilbenoids and flavonoids.

One particular flavonoid that is linked with weight loss is epigallocatechin gallate (EGCG). It’s found in green tea and provides many of its proposed benefits.

For instance, EGCG may help extend the effects of hormones involved in fat burning, such as norepinephrine, by inhibiting their breakdown.

Many studies show that drinking green tea may help you burn more calories. Most people in these studies burn 3–4% more calories daily, so the average person who burns 2,000 calories per day could burn 60–80 extra calories.

SUMMARY:

Real foods are a great source of polyphenols, which are plant molecules with antioxidant properties. Some polyphenols may help with fat loss, such as epigallocatechin gallate in green tea.

6. Real Foods Don’t Contain Artificial Trans Fats

If there’s one thing nutrition scientists agree on, it’s that artificial trans fats are bad for your health and your waistline.

These fats are artificially made by pumping hydrogen molecules into vegetable oils, changing them from liquid to solid.

This treatment was designed to increase the shelf life of processed foods, like cookies, cakes and doughnuts.

Many studies have found that frequently eating artificial trans fats harms your health and your waistline.

For instance, one study found that monkeys who ate more artificial trans fat increased their weight by 7.2%, on average, compared to monkeys that ate a diet rich in monounsaturated fats, such as those found in olive oil.

Interestingly, all the fat the monkeys gained went straight to their belly area, which increases the risk of heart disease, type 2 diabetes and other health conditions.

Fortunately, real foods don’t contain artificial trans fats.

Some sources like beef, veal and lamb do contain natural trans fats. Many studies have found that, unlike artificial trans fats, natural trans fats are harmless.

SUMMARY:

Artificial trans fats increase fat gain and boost the risk of many harmful diseases. Real foods don’t contain artificial trans fats.

7. They’ll Help You Eat More Slowly

Taking time and eating slowly is a piece of weight loss advice that’s often overlooked.

However, eating slowly gives your brain more time to process your food intake and recognize when it’s full.

Real foods can help slow down your eating since they typically have a firmer, more fibrous texture that needs to be chewed more. This simple action can help you lose weight by making you feel full with a smaller amount of food.

For instance, a study in 30 men found those who chewed each bite 40 times ate about 12% less food than those who chewed 15 times.

The study also showed that participants who chewed each bite 40 times had less of the hunger hormone ghrelin in their blood after the meal, and more of the fullness hormones glucagon-like peptide-1 and cholecystokinin.

SUMMARY:

Real foods can help you eat slowly by making you chew more. This may reduce your appetite and leave you satisfied with less food.

8. Real Foods May Reduce Sugar Cravings

The biggest challenge with weight loss often isn’t the diet, but rather resisting cravings for sugary foods.

This is challenging, especially if you’re someone who eats a lot of sweets.

Fruits like berries and stone fruit can provide a healthier sweet fix, helping satisfy sweet cravings when you start reducing your sugar intake.

It’s also great to know your taste preferences don’t last forever and can change as you change your diet. Eating more real foods may help your taste buds adapt and your sugar cravings may decrease over time, or possibly disappear.

SUMMARY:

Real foods provide a healthier sweet fix. Eating more real foods may help your taste buds adapt, reducing cravings over time.

9. You Can Eat More Food and Still Lose Weight

One big advantage of real foods is that they typically fill more of a plate than processed foods, while providing fewer calories.

This is because many real foods contain a good portion of air and water, which is calorie-free.

For instance, 226 grams (half a pound) of cooked pumpkin contains about 45 calories and would take up a greater portion of your plate than a single slice of bread containing 66 calories .

Foods with fewer calories and more volume can fill you up more than foods with more calories and less volume. They stretch the stomach, and the stomach’s stretch receptors signal the brain to stop eating.

The brain then responds by producing hormones that reduce your appetite and increase your feelings of fullness.

Great food choices that are high in volume but low in calories include pumpkin, cucumbers, berries and air-popped popcorn.

SUMMARY:

Real foods typically have fewer calories per gram than processed foods. Great foods that are high in volume include pumpkin, cucumbers, berries and air-popped popcorn.

10. They’ll Reduce Your Consumption of Highly Processed Foods

Obesity is a huge health problem worldwide, with over 1.9 billion people over the age of 18 classified as either overweight or obese.

Interestingly, the rapid rise in obesity happened around the same time that highly processed foods became widely available.

An example of these changes can be seen in one study that observed the trends in highly processed food consumption and obesity in Sweden between 1960 and 2010.

The study found a 142% increase in the consumption of highly processed food, a 315% increase in soda consumption and a 367% increase in the consumption of highly processed snacks, such as chips and candy.

At the same time, obesity rates more than doubled, from 5% in 1980 to over 11% in 2010 .

Eating more real food reduces the intake of highly processed foods that provide few nutrients, are packed with empty calories and increase the risk of many health-related diseases .

SUMMARY:

Eating more real foods reduces the intake of processed foods, reducing your risk of obesity.

11. Real Foods Will Help You Make a Lifestyle Change

Following a crash diet may help you lose weight quickly, but keeping it off is the biggest challenge.

Most crash diets help you reach your goal by restricting food groups or drastically reducing calories.

Unfortunately, if their style of eating is something you can’t maintain long-term, then keeping weight off can be a struggle.

That’s where eating a diet rich in real foods can help you lose weight and maintain those benefits long-term. It shifts your focus to making food choices that are better for your waistline and your health.

Although this style of eating might mean weight loss takes longer to occur, you’re more likely to maintain what you lose because you’ve made a lifestyle change.

SUMMARY:

Shifting your focus to eating more real foods, rather than following a diet, may help you lose weight and keep it off long-term.

The Bottom Line

A diet rich in real foods is great for your health and can also help you lose weight.

Real foods are more nutritious, contain fewer calories and are more filling than most processed foods.

By simply replacing processed foods in your diet with more real foods, you can take a big step towards living a healthier lifestyle.

What’s more, developing a habit of eating real foods — rather than following a short-term diet — will make it easier for you to maintain long-term fat loss.

9 Healthy Coffee Creamer Alternatives

If you’re a coffee lover, you may have a go-to creamer that adds flavor and creaminess to your daily cup of joe.

Although coffee creamers are delicious, some popular creamers are high in added sugar and contain ingredients such as high fructose corn syrup, oils, and carrageenan, as well as artificial flavors, sweeteners, and colors, which many people prefer to avoid.

For example, both International Delight and Coffee Mate vanilla-flavored creamers contain 5 grams of added sugar per 1-tablespoon (15-mL) serving.

Most people use much more than the recommended serving size. As such, you could be consuming 10 grams — or 2.5 teaspoons — of added sugar if you use just 2 tablespoons (30 mL) of these creamers in your coffee.

High added sugar intake is linked to an increased risk of weight gain, metabolic syndrome, depressive symptoms, and other negative effects, so it’s best to limit your intake of added sugar as much as possible — including in your coffee creamer.

Fortunately, it’s easy to make your own coffee creamer at home. A number of low sugar or zero-sugar premade coffee creamers are available as well.

1–4. Homemade coffee creamer alternatives  

Instead of spending money on premade coffee creamers, try making your own at home.

Doing so is simple and lets you control which ingredients are added and left out. The best part of making your own creamer is that you can experiment with different flavors and bases depending on your preferences.

Here are 4 creamers you can whip up in just a few minutes.

1. Vanilla coconut milk creamer

Canned coconut milk is a perfect base for homemade coffee creamers. It’s thick and has the rich texture of store-bought creamers.

This vanilla coconut milk creamer recipe couldn’t be any easier.

Simply dump a can of coconut milk into a glass jar. Then add 1–2 teaspoons (5–10 mL) of vanilla extract, seal the jar, and shake for 30 seconds. Optionally, add a small amount of sweetener like maple syrup or honey.

Keep this mixture in your fridge for up to a week.

2. Coconut pumpkin spice creamer

For people who enjoy pumpkin-flavored coffee year-round, this pumpkin spice creamer recipe from Thyme and Joy is essential.

Ingredients

• 1/2 cup (120 mL) coconut cream
• 1/2 cup (120 mL) almond milk
• 1/4 cup (56 grams) pumpkin puree
• 1/8 teaspoon pumpkin pie spice
• 1/8 teaspoon ground cinnamon
• 1/8 teaspoon vanilla bean powder
• 1 pinch sea salt

Directions

1. Blend all ingredients in a high speed blender until fully combined.
2. Store in an airtight container in the refrigerator for 7–10 days.

3. Date-sweetened chocolate cashew milk

Store-bought chocolate-flavored coffee creamers are often high in added sugar, but this version from Nyssa’s Kitchen is made with simple ingredients and sweetened with dates, not sugar.

Ingredients

• 1 cup (150 grams) cashews, soaked overnight in water and drained
• 4 cups (945 mL) filtered water
• 3–4 pitted dates (or a small amount of maple syrup)
• 1/4 cup (30 grams) cacao powder
• 1 teaspoon (5 mL) vanilla extract
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon sea salt

Directions

1. Rinse cashews with cold water after soaking them overnight.
2. Add cashews to a blender with water, dates, cacao powder, vanilla, cinnamon, and sea salt.
3. Blend on high for about 2 minutes, until smooth, creamy, and frothy.
4. Store in the refrigerator for up to 4 days.

4. Homemade powdered creamer

If you prefer powdered creamers, you’ll love this homemade powdered creamer that uses coconut milk powder — though you may want to use less sweetener than the recipe calls for. (You can use milk powder in place of coconut milk powder if you’d prefer.)

To make your own powdered creamer, simply pulse coconut milk powder in a food processor or blender with ingredients of your choice, such as cacao powder, vanilla bean powder, cinnamon, or pumpkin pie spice.

If you choose to add a granulated sweetener like monk fruit, date sugar, or coconut sugar, be sure to blend it into a fine powder before mixing it into the coconut milk powder.

5–9. Commercial coffee creamers  

If you prefer to purchase premade coffee creamer, it’s important to read the nutrition facts and ingredient lists on coffee creamer labels.

Try to choose brands that have less than 2 grams of added sugar per serving and are free of added oils, artificial colors, and high fructose corn syrup.

Here are a few healthy store-bought coffee creamers.

5. Nut Pods

Nut Pods creamers are dairy-free and gluten-free and contain no added sugar. The company’s unsweetened vanilla creamer contains just 10 calories, 1 gram of fat, and zero grams of carbs per 1 tablespoon (15 mL).

In comparison, the same serving of International Delight vanilla creamer has 35 calories and 5 grams of added sugar.

Nut Pods’ sweetened creamers use erythritol, a sugar alcohol that doesn’t affect blood sugar levels. The company’s flavors include French vanilla, pumpkin spice, hazelnut, caramel, and cinnamon swirl.

6. Laird Superfood creamers

If you prefer powdered creamers, Laird Superfood creamers are a great option.

They’re made with a base of macadamia nut powder plus coconut or milk powder and flavored with ingredients like Ceylon cinnamon, cacao, and Madagascar bourbon vanilla. They also contain aquamin, a seaweed-derived source of minerals such as calcium and magnesium .

Laird Superfood creamers come in unsweetened and sweetened varieties. The sweetened products contain just 2 grams of sugar per 1-tablespoon (7-gram) serving.

7. Elmhurst oat creamers

Elmhurst is best known for its shelf-stable nut milks, but the company offers plant-based coffee creamers as well.

Its creamers are dairy-free, gluten-free, and available in a variety of flavors.

Its unsweetened original flavor contains 0 grams of added sugar, while its French vanilla, hazelnut, and chai spice flavors have just 1 gram of added sugar per 1-tablespoon (15-mL) serving.

8. Vital Proteins collagen creamers

Vital Proteins makes coffee creamers that provide collagen protein. These coconut milk-based creamers contain 5 grams of protein and less than 1 gram of total sugar per scoop (12.5 grams) and come in mocha, coconut, and vanilla flavors.

Keep in mind that these products contain 70 calories per scoop, so it’s best to stick to a single scoop.

9. Malk Unsweetened Oat + Almond Malk Creamer

Malk makes nut milks with limited, high quality ingredients.

This brand’s Unsweetened Oat + Almond Malk Creamer contains just five ingredients — filtered water, organic gluten-free rolled oats, organic European almonds, natural vanilla flavor, and Himalayan salt .

It provides just 10 calories per 1-tablespoon (15-mL) serving.

You can find Malk products in many grocery stores, including Whole Foods.

 The bottom line

If you’re tired of your high sugar coffee creamer, try whipping up your own using just a few simple ingredients.

Otherwise, try one of the better-for-you premade coffee creamer products listed above.

What Is American Cheese — and Is It Healthy?

• Basics
• Nutrition
• Benefit
• Considerations
• Recommendation
• Bottom line

American cheese is a common ingredient in some classic American dishes, such as cheeseburgers and grilled cheese sandwiches.

While you’ve most likely tried it before, you wonder what American cheese is — and whether it’s as low quality as its reputation may suggest.

This article explores American cheese, from its nutritional makeup and potential benefits to its downsides.

What is American cheese?

American cheese is a type of processed cheese made by mixing one or more types of cheeses, including Cheddar cheese, washed curd cheese, Colby cheese, and granular cheese .

Despite being called “American cheese,” its official name is “pasteurized process cheese food.”

Unlike natural cheese, which is made directly from milk, American cheese is made from a blend of cheeses. The cheese blend should not comprise less than 51% of the final product’s weight.

Other ingredients include acidifying agents, water, salt, artificial coloring, emulsifying agents to prevent separation, and spices or artificial flavors.

American cheese has a mild flavor and smooth texture. Its color may range from white to light yellow or orange (3).

It’s typically sold in the form of solid blocks, shredded, cubes, spread, or individually wrapped slices commonly known as “singles.”

SUMMARY

Unlike natural cheese, which is made from milk, American cheese is a processed cheese made by mixing Cheddar cheese, washed curd cheese, Colby cheese, and granular cheese, among other ingredients.

American cheese nutrition

American cheese has both healthy and not-so-healthy nutritional qualities.

A 1-ounce (28-gram) single slice of American cheese provides :

• Calories: 102
• Carbs: 1.3 grams
• Protein: 5 grams
• Fat: 9 grams
• Calcium: 23% of the Daily Value (DV)
• Sodium: 21% of the DV
• Phosphorus: 14% of the DV
• Vitamin D: 11% of the DV
• Vitamin A: 10% of the DV
• Zinc: 6% of the DV

On the one hand, American cheese is a low carb cheese and source of high quality protein. It’s also fortified with vitamin D and naturally high in other vitamins and minerals, such as vitamin A, phosphorus, calcium, and zinc.

While vitamin D helps strengthen your bones by improving the absorption of calcium and phosphorus, vitamin A promotes eye and immune health, while zinc plays an essential role in growth, digestion, and DNA synthesis.

On the other hand, American cheese is a high calorie food with high contents of saturated fat, cholesterol, and sodium.

Of the 9 grams of fat in a slice of American cheese, 5 grams come from saturated fats, which account for 25% of the DV — or the recommended amount to consume or not to exceed per day. The same serving size also provides 10% of the DV for cholesterol.

Diets high in saturated fat and sodium are associated with an increased risk of heart disease, including atherosclerosis — or plaque buildup — and high blood pressure.

How does it compare with other cheeses?

While American cheese is one of the most popular sliced cheeses, there is quite a selection of sliced cheeses to choose from.

The chart below compares 1-ounce (28-gram) slices of American, Swiss, and Cheddar cheeses:

	American cheese	Swiss cheese	Cheddar cheese
Calories	102	111	114
Fat	9 grams	9 grams	9 grams
Saturated fat	5 grams	5 grams	5 grams
Protein	5 grams	8 grams	6 grams
Carbs	1.3 grams	0.4 grams	0.9 grams
Calcium	23% of the Daily Value (DV)	19% of the DV	15% of the DV
Sodium	21% of the DV	2% of the DV	8% of the DV

Both Swiss and Cheddar cheese have slightly higher calorie contents due to their higher protein counts, compared with American cheese. However, all three cheeses provide the same amount of total and saturated fat per slice.

However, American cheese has the highest carb and calcium content, and its sodium content is 10- and 4-fold higher than both cheeses, respectively.

SUMMARY

American cheese is a high calorie, high fat, and high sodium food. However, it also provides high quality protein, vitamins, and minerals, such as vitamins A and D, phosphorus, calcium, and zinc.

Potential benefits

American cheese does have some benefits to offer.

High in calcium

While calcium is available in dairy and nondairy foods, dairy products like American cheese provide about 72% of the dietary calcium supply in the United States.

Calcium is a mineral that makes up most of your bones’ structure. It’s important for bone strength and may help prevent osteoporosis, a condition characterized by an increased risk of fractures due to fragile bones.

Despite being most commonly known for bone support, calcium is involved in many other bodily functions, including:

• Blood pressure. Human and animal studies show that a high calcium intake may help lower systolic blood pressure — the upper number of a reading — among those with a low calcium intake and reduce the risk of preeclampsia among pregnant people.
• Blood cholesterol. Evidence suggests that calcium may help lower total and LDL (bad) cholesterol and increase HDL (good) cholesterol .
• Nerve transmission. Your body relies on calcium to help its brain cells communicate with one another to coordinate muscle movements, bodily secretions, and organ functions.

High quality protein source

Along with carbohydrates and fats, protein is one of the three macronutrients.

Its nutritional value changes according to its amino acid composition. Protein sources may be categorized as high or low quality depending on whether they provide all essential amino acids, which are the building blocks of protein.

Since dairy products like milk, cheese, and yogurt provide all essential amino acids, they are considered high quality protein sources .

Thus, enjoying an occasional slice of American cheese may help you boost your intake of high quality protein.

Extended shelf life

Being a processed product, American cheese has an extended shelf life compared with natural cheeses

In fact, unlike soft cheeses, which must be refrigerated for safety, American cheese doesn’t need refrigeration until they’re opened. However, it will last longer if you do refrigerate it .

Once opened, it may last up to 2 months in your fridge .

SUMMARY

American cheese is a good source of calcium and high quality protein. It also has a longer shelf life than soft natural cheese.

Potential health concerns

The primary health concerns associated with eating American cheese are its high saturated fat and sodium contents.

A high saturated fat intake may raise LDL (bad) cholesterol levels, increasing the risk of atherosclerosis. 

Atherosclerosis is characterized by a narrowing of the arteries due to plaque buildup. It’s a risk factor for heart disease and stroke, as well as a major cause of death worldwide

While current dietary guidelines for Americans recommend consuming fat-free or low fat dairy products, research suggests that saturated fat from dairy doesn’t harm heart health. Contrarily, it may have a neutral or even protective effect

As for its sodium content, evidence shows that diets high in sodium increase the risk of hypertension, or high blood pressure, whereas reducing your sodium intake may help lower the risk of this condition

Data shows that the average sodium intake in the United States exceeds the recommendations by 48%, and as shown above, just a single slice of American cheese provides 20% of the recommended daily amount of sodium

This means that consuming too much American cheese may lead to sodium overconsumption. As such, it may increase your risk of developing high blood pressure.

SUMMARY

American cheese is high in saturated fat and sodium, both of which may increase the risk of high blood pressure and heart disease.

How often should you eat American cheese?

American cheese provides some high quality nutrients. However, the not-so-healthy ones may outweigh the good ones.

While there are no official recommendations on American cheese consumption, it may be best to consume it sparingly to avoid increasing your risk of heart disease.

Additionally, while it may be a good source of calcium and protein, other dairy products like milk, yogurt, and many other healthier cheeses are great sources of those nutrients as well.

SUMMARY

While American cheese provides some quality nutrients, it may be best to consume it in moderation to avoid the potential adverse health effects of excess saturated fat and sodium intakes.

The bottom line

American cheese is a processed food made by combining different cheeses, including Cheddar cheese, washed curd cheese, Colby cheese, and granular cheese.

As a dairy product, it’s a good source of calcium and high quality protein. It also has an extended shelf life compared with other cheeses.

However, it should be consumed in moderation due to its high saturated fat and sodium contents, which may increase the risk of heart disease.