In fact, a 2016 archeological dig in Israel found evidence that nuts formed a major part of our ancestors’ diet 780,000 years ago.

Dig researchers discovered seven varieties of nuts, along with stone tools to crack them open. These stone tools, called “nutting stones,” are similar to those found in the United States and Europe, and archeologists date them back 4,000 to 8,000 years.

Today, many of us enjoy walnuts, almonds, pecans, Brazil nuts, pistachios, cashews, macadamia nuts, and hazelnuts, plus honorary peanuts (even though peanuts are technically a legume) with enthusiasm.

Nuts are a popular plant-based protein source and are often used in dairy analogues like nut milk and nut cheese. And a variety of nut butters have emerged, beyond traditional peanut butter. Yet, we’re only beginning to appreciate the enormous nutritional benefits that nuts give us.

So how healthy are nuts? What actually constitutes a nut? Are there any downsides to eating nuts? And what are the best ways to store and eat them?

Types of Nuts

Nuts come in many different shapes and sizes. But most of the different types of nuts fall under the tree nut category. As the name suggests, they grow on trees. But botanically, some of what we know as nuts may technically be fruits, drupes, or seeds.

In general, the word nut is used to describe a hard covering or shell surrounding a kernel or “meat” inside.

Some of the most common types of nuts include:

• Almonds
• Pecans
• Walnuts
• Hazelnuts
• Cashews
• Brazil nuts
• Macadamia nuts
• Pistachios
• Pine nuts
• Chestnuts

There are also a few other foods that have “nut” in their name that you may be wondering about. For example, are coconuts nuts? Coconuts are technically drupes because they have three layers: a smooth outer layer, a tough fibrous layer, and the fleshy part surrounding the middle.

Peanuts are also lumped into the nut category but are actually legumes. They’re the edible seeds of the peanut plant and grow underground rather than on a tree. But in terms of culinary usage, they’re very much nutlike.

Additionally, nutmeg does not come from a nut, but from a seed. Water chestnuts are actually roots or tubers. And corn nuts are still corn; they’re just roasted until they’re hard and crunchy like nuts.

Nut Nutrition

Nuts of all sorts have been an important food source for humans for centuries. In fact, it’s theorized that the discovery and inclusion of nuts in our diets may have helped shape our brains and intelligence.

This makes sense when you consider the walnut, especially. Walnuts resemble tiny brains inside a skull. As a result, they were often associated with brain health. But many different nuts have a variety of nutrients beneficial for brain health and beyond.

Nuts are a rich source of complex carbohydrates. Carbs in nuts vary, but cashews and almonds have some of the highest carbohydrate contents at 8.6 and 6.1 grams per one-ounce serving, respectively.

Nuts also contain a good amount of protein, which is why they’re often recommended as a protein source to include in a plant-based diet. Peanuts rank the highest in protein, followed closely by almonds, pistachios, and cashews.

Additionally, nuts contain fiber, contributing to satiety. Hazelnuts and almonds contain the most fiber per ounce at 3 and 4 grams, respectively.

Nuts contain both saturated and unsaturated fats. The high fat content in nuts also contributes to a relatively high amount of calories per serving. If you’re trying to manage weight, you may want to stick to some of the lowest-calorie nuts, such as raw chestnuts or cashews, or limit your portion to no more than one or two ounces per day.

Across the board, nuts also contain significant amounts of vitamins, minerals, and antioxidants. A one-ounce serving of cashews contains 1.9 milligrams of iron, a vital mineral for transporting oxygen in the blood. And almonds, cashews, and peanuts are all good sources of magnesium. A single Brazil nut can also provide an entire daily value’s worth of selenium.

So with all of that to consider, what is the healthiest nut? Opinions may vary, but walnuts have some of the highest antioxidant levels and are also one of the best plant-based sources of omega-3 fatty acids. And researchers found that walnuts had the greatest health benefits among all the nuts studied in PREDIMED, a landmark randomized clinical trial on the Mediterranean diet.

Health Benefits of Nuts Worth Knowing About

When it comes to the health benefits of nuts, there are many worth knowing about. It seems that, unless you’re allergic to them, all nuts might be good for you in one way or another.

Nuts and Heart Health

Epidemiologic studies have linked eating nuts with reduced rates of heart disease. And that’s extremely good news for everyone since heart disease is the leading cause of death worldwide.

A review on nuts and cardiovascular disease risk found that higher consumption of nuts worked out to a 19% reduction in disease incidence and a 25% reduction in death from heart disease. Researchers also found a correlation between nuts and lower risk of atrial fibrillation and stroke deaths.

What’s more, a Korean cohort study discovered that even just one 15-gram serving of nuts per week (about half an ounce) was associated with a lowered risk of high blood pressure.

Nuts and Diabetes

Relatedly, recent studies have also indicated that nut consumption may help manage or prevent type 2 diabetes.

Many people with type 2 diabetes also have some form of heart disease due to its metabolic impacts on the body. As a result, researchers used a systematic review to look at the blood lipid levels in people with type 2 diabetes. They found that both peanuts and tree nuts had an impact on total cholesterol and triglycerides in the diets of diabetes patients.

A 2021 meta-analysis of clinical trials also found that tree nut consumption reduced glucose levels and HbA1c levels in patients with type 2 diabetes.

Nuts and Brain Health

Walnuts do indeed look like little brains and may also help with brain health. A 2022 study in the journal Nutrients showed walnuts have a powerful protective effect against neuroinflammation. This is an important quality to have since neuroinflammation is directly linked to the development of neurodegenerative diseases like Alzheimer’s.

Another more recent review also suggests that nuts have a positive impact on cognitive health across the lifespan and may especially help prevent cognitive decline in older adults. In particular, walnuts were noted as the most promising nut in supporting cognition due to their omega-3 fatty acid content.

Nuts and Longevity

Speaking of being protective across your lifespan, a study of Seventh-Day Adventists (a religious denomination that emphasizes healthy living and a vegetarian diet) found that those who ate nuts at least five times per week gained, on average, an extra two years of life expectancy. The nut eaters also experienced a significant reduction in heart disease risk.

And perhaps most dramatically of all, a large-scale, 30-year-long study found that people who regularly ate one ounce of nuts at least seven times per week were 20% less likely to die for any reason, compared to those who avoided nuts in their diet.

Nuts and Cancer

Many nuts have also been linked to lower rates of certain cancers. Studies done on walnuts, in particular, have found that they appear to be particularly protective against breast and prostate cancers. Walnuts and many other nuts contain a number of potent nutrients that may help fight cancer and boost overall health. These nutrients include ellagic acid, a phytochemical, and gamma-tocopherol, an antioxidant and the major form of vitamin E — both of which have strong anti-inflammatory and cancer-protective effects.

Nuts and Erectile Dysfunction

A clinical study published in the International Journal of Impotence Research looked at what happened to men with erectile dysfunction (ED) who ate three to four handfuls of pistachios a day for three weeks. They experienced a significant improvement in blood flow through their private parts. The researchers concluded that three weeks of pistachios “resulted in a significant improvement in erectile function… without any side effects.” That’s pretty impressive, considering the side effects of prescription ED medications.

Results from the FERTINUTS trial, a study examining the impact of nuts on sperm quality, also had positive things to say. The consumption of 60 grams a day of mixed nuts versus no nuts at all showed a significant increase in sexual function and desire among men.

Disadvantages of Nuts

Despite all the impressive health benefits of nuts, there are a few things to consider when adding them to your diet.

Nut Allergies

Perhaps the most obvious downside to nuts is that many children and adults are allergic to them. Tree nut allergies are the most common type of food allergy. And most children with a tree nut allergy are allergic to more than one nut and do not usually outgrow their allergy — as is sometimes the case with other food allergens.

Although peanuts are botanically legumes and not tree nuts, there is also a significant crossover between peanut and tree nut allergies. Around 25–40% of people with a peanut allergy also have a tree nut allergy.

Both peanut and tree nut allergies can have a range of symptoms, from coughing and wheezing to indigestion to hives, and, most severe of all, anaphylaxis. Obviously, if you have a peanut or tree nut allergy, do not consume them.

The American Academy of Allergy, Asthma & Immunology (AAAAI) suggests that seeds (sesame, sunflower, or pumpkin) are often better tolerated in individuals with tree nut allergies. Coconuts, macadamia nuts, and pine nuts are also considered okay for many people with tree nut allergies since the former is botanically a fruit, and the latter two also fall under the seed category. Individuals should consult with their health care team to confirm these foods’ safety.

Nutrient Density

Nuts are some of the most nutrient-dense foods you can eat. This makes sense, considering they are a small package that has the potential to grow into a tree! But because they’re loaded with nutrition (and calories), a little can actually go a long way.

So what’s the recommended serving size of nuts? In general, current dietary guidelines recommend a 30-gram serving, or a little over an ounce. However, a handful has also been suggested as a valid (although, admittedly, not very scientific) nut serving size.

The one exception to this is Brazil nuts. Because a single Brazil nut can contain up to 96 micrograms of selenium, which is almost double the recommended amount, it’s probably best to only consume one to two Brazil nuts per day. Brazil nuts also contain barium, which can be toxic in large doses.

Antinutrients in Nuts

Because nuts and seeds contain the building blocks for new life, they also tend to come with protections in place to ensure that life succeeds. Antinutrients are plant chemicals that are meant to make a plant less tasty, to deter predators.

Nuts contain antinutrients like phytates, tannins, lectins, and oxalates. Antinutrients are so named because they interfere with the absorption of certain nutrients. So, is this a reason to avoid eating nuts?

Although antinutrients are controversial in the nutrition world, they aren’t the bad guy they’re often made out to be. As we’ve seen in this article, nuts have amazing benefits. On the other hand, many studies done on antinutrients examine them in isolation, which is not how they’re consumed.

Antinutrients are found in many plant foods, along with a variety of beneficial vitamins, minerals, antioxidants, and other plant compounds. In fact, their very inclusion may actually contribute to some of the health benefits seen in nuts and other plant-based foods.

So there’s no need to fear antinutrients in nuts. But if you do want to lessen your antinutrient consumption for whatever reason, you can do so by soaking nuts in water for 24–48 hours. Cooking, sprouting, or fermenting nuts also has the same effect.

For more on antinutrients, see our article, here.

How to Enjoy Nuts

Based on numerous studies, it appears that eating at least one serving of nuts a week, and potentially up to a serving per day, may lead to tremendous health benefits. But how you get those benefits is up to you.

You can enjoy nuts straight as a snack, with a sprinkling of salt or other seasoning, in trail mix or granola, or added to smoothies. Nuts also go well in a nut loaf or casserole, as a topping for salads, blended into nut milk, or prepared into nut cheeses, nut butters, or even pie crusts.

However, because nuts contain different types of fat, they’re prone to spoilage. Walnuts, in particular, are high in omega-3s and may go bad more quickly than other nuts. Fresh in-shell walnuts are best. If you’re a little adventurous, you can get a nutcracker and crack them yourself.

If you opt for shelled walnuts, store them in airtight containers in the refrigerator to prevent their oils from going rancid. According to the University of California Agricultural and Natural Resources, nuts will retain their nutritional and flavor quality for up to one year if stored in the refrigerator or two years in the freezer. You can find out how long each type of nut lasts by viewing this chart on Eat By Date. Throw out (or compost!) any nuts that smell or taste sour or bitter.

And, of course, a food is only as healthy as the company it keeps. When nuts are overly salted or laden with sugar or with artificial additives and flavorings, they lose much of their nutritional value and can become a less healthy choice.

Nut Recipes

Enjoy nuts of all varieties for breakfast, lunch, dinner, and dessert with these outrageously nutty and wonderfully delicious nut recipes!

1. Toasted Pistachio and Cherry Overnight Oats

Toasted Pistachio and Cherry Overnight Oats are a tasty way to get a healthy dose of powerful plant nutrients. Oats, cherries, chia seeds, and pistachios offer a great deal of fiber, protein, and healthy fats. Not to mention, cherries and pistachios are packed with nutrients to fight inflammation from their abundant phytonutrients, making this a nourishing breakfast that provides long-lasting energy and health.

2. One Sheet Spicy Almond Tofu and Green Beans

Creamy almond butter breathes new life into protein-packed tofu and crisp green beans. In this recipe, the green beans are brushed with Spicy Almond Sauce before baking alongside the tofu and onions for a sheet pan meal that is efficient and scrumptious. Once everything’s done baking, pile your ingredients on top of rice (or your favorite whole grain), drizzle more nutty almond butter sauce on top, and garnish with additional flavors and textures for a restaurant-worthy nut recipe!

3. Fudgy Chocolate Chip and Walnut Brownies

What’s better than a warm fudgy brownie? If you guessed a warm fudgy brownie with walnuts, you’d be correct! These Fudgy Chocolate Chip and Walnut Brownies may seem too good to be true, but you certainly can have your (plant-based) cake and eat it, too. Made with fiber-rich oat flour, dairy-free, fair-trade dark chocolate, applesauce, and mashed banana, these brownies will have you coming back again and again. With dense gooey chocolate, crunchy walnuts, and a fudgy texture, these brownies are a naturally sweet treat you’ll be excited to sink your teeth into!

You’d Be Nutty to Ignore Nuts!

No matter what type of nuts you enjoy, you will find beneficial qualities in them. Nuts are nutritional powerhouses providing a potent source of plant-based protein as well as healthy fats, vitamins, minerals, and antioxidants. Their robust nutritional profiles also explain why they’re so good for you. From protecting your heart health to prolonging your life to even helping you out in the bedroom, nuts have a lot to offer.

And while there are a few downsides of nuts to consider, overall, the benefits far outweigh any drawbacks (unless you’re allergic, of course). From homemade nut butters to salad toppings, nuts offer a versatile and convenient way to elevate both taste and well-being, making them an indispensable addition to a health-conscious diet.

Tell us in the comments:

• What are your favorite types of nuts?
• What health benefits of nuts are you most excited about?
• How do you like to eat nuts?

Featured Image: iStock.com/Mykola Sosiukin

Read Next:

• Walnuts: Understanding Their Benefits, Nutrition, and Sustainability
• Healthy Crunchy Snacks to Beat Those Potato Chip Cravings

The post Nut Health Benefits: You Won’t Believe How Good They Are for You appeared first on Food Revolution Network.

Those are all well and good, but what would seriously make my day is an Olympic event highlighting the foods that do the most to support health and longevity.

If I were a betting man, I’d put my money on the benefits of turmeric to win the gold. And that would be fitting since turmeric is known in India as “haldi,” the Golden Spice. It earned its nickname not just from its bold yellow-gold color but its associations with prosperity, purity, and good fortune.

In India, powdered turmeric features prominently in a traditional pre-wedding ceremony. Turned into a yellow paste, it’s applied liberally to the bride and groom’s bodies to bring them good fortune and ward off the evil eye. Unmarried friends and family members may also benefit, as whoever gets touched by the paste will supposedly find an attractive partner soon.

In addition to its ritual uses, turmeric has been revered in India for its powerful medicinal properties for over 4,000 years. A mainstay of Ayurveda, the Indian healing tradition, as well as Traditional Chinese Medicine, turmeric is now being extensively studied by modern science for its potential health benefits.

In fact, it’s thought that turmeric may be one of the most potent anti-inflammatory compounds ever examined. And preliminary evidence suggests it may reduce the risk of just about every major chronic condition.

As a result, turmeric has achieved virtual superfood status in the industrialized world, bottled into a variety of supplements. But is it effective in supplemental form? And if you get it through food, how much is enough? Can you get too much? And should you be concerned about lead exposure?

Let’s dive into the world of turmeric and explore the evidence about the health benefits and risks of the Golden Spice.

What Is Turmeric?

Turmeric, or Curcuma longa to botanists, is a plant in the ginger family (called Zingiberaceaea, which would get me knocked out of a spelling bee if I didn’t have it written out in front of me). Other members of that family include galangal and cardamom.

Turmeric is native to Southeast Asia, where it’s now grown commercially (primarily in India) and used as a cooking spice.

There are over 50 different cultivars of turmeric, with the most common being the Madras and Alleppey varieties.

The culinary part of the plant is its rhizome (underground stem). Think gingerroot, just a bit skinnier and a whole lot yellower. As a spice, turmeric has a slightly bitter, pungent, and nutty taste. And its intense hue can range from yellow to gold to orange. It’s the main spice in many curry powders and the one that gives them their distinctive color.

Turmeric has both culinary and medicinal uses. Around the world, almost one billion people use it daily as a cooking spice. You can eat the rhizomes whole, either cooked or raw. And you can also use them dried and ground into a spice powder. In addition to its culinary uses, turmeric is also used as a preservative for food and as a coloring agent for mustards.

Turmeric and extracts made from it are also consumed as a supplement, orally in capsule or liquid form, or even as a paste.

Turmeric Nutrition

Like a lot of other spices, turmeric is a rich source of many essential minerals. These include iron (the nonheme variety that doesn’t build up in blood), copper, manganese, zinc, magnesium, and potassium. Fresh turmeric also delivers a small amount of fiber.

Turmeric’s big claim to fame, though, is its curcuminoids — the compounds that give the root not just its yellow color but also many of its health benefits. The main curcuminoid is curcumin, which, despite its name, doesn’t come from cumin. Curcumin is a polyphenol, a plant compound that acts as an antioxidant in our diets and has disease-fighting properties.

For more on polyphenols, check out our full article here.

The Benefits of Turmeric

At the top of this article, I said that turmeric could win a gold medal at the Nutrition Olympics. Let’s look at the evidence that leads me to give the spice a 10 out of 10.

Turmeric Anti-Inflammatory Benefits

Curcumin is often used as an anti-inflammatory agent in Ayurveda and Traditional Chinese Medicine. And many studies have put this application to the test.

A 2019 article reviewed test-tube and animal studies where curcumin showed protective effects against several gastrointestinal problems that were caused or worsened by inflammation (our view on the use of animals in medical research is here). These included acid reflux, Barrett’s esophagus (where the esophageal lining experiences damage from acid reflux), and H. pylori infection of the stomach.

Curcumin has also shown promise in reducing the effects of inflammatory bowel disease (IBD). It seems to work by helping to calm cells that are involved in inflammation. As a result, it’s theorized that curcumin could be a treatment option for reducing IBD flare-ups.

A 2021 meta-analysis also found curcumin to be effective in lessening the pains of rheumatoid arthritis (RA) by reducing inflammation, swelling, and pain. Included among the results was a 1980 study out of Iran that found curcumin supplementation helped reduce morning stiffness and joint swelling in human patients with RA.

Turmeric and Blood Sugar

Curcumin also shows great promise in treating and perhaps even preventing type 2 diabetes. A 2021 meta-analysis provided evidence that the compound may achieve these results by reducing inflammation and blood sugar levels.

And a 2023 meta-analysis of human trials found that turmeric can help lower blood sugar and hemoglobin A1c levels in people with type 2 diabetes. Unlike many diabetes drugs, however, the side effects of turmeric were positive. They included lowering total and LDL cholesterol, triglycerides, blood pressure, insulin resistance, and markers of inflammation. The results appeared to be dose-dependent — that is, the more turmeric people consumed, the greater the effects.

Turmeric and Brain Health

Because of curcumin’s anti-inflammatory and other beneficial properties, it’s being studied as a potential treatment for Alzheimer’s and other neurodegenerative diseases. The challenge is to deliver the curcumin in a way that enables it to easily cross the blood-brain barrier. Researchers are trying to make the compound more bioavailable by binding it to “carrier molecules.”

A 2022 review article reports that curcumin may also help people with early-onset Alzheimer’s lessen the sleep disturbances that often accompany the disease. This is important because your body requires quality sleep to “do maintenance” on the brain and clean out harmful substances — so Alzheimer’s and poor sleep make for a vicious cycle of increasing brain damage.

Turmeric and Cancer

Research shows that curcumin can help prevent the initiation of cancers and slow their development once they’ve occurred. How does it do this? Researchers believe that its anticancer mechanisms include inhibiting cellular growth, reducing the invasion and migration capabilities of cancer cells, enhancing programmed cell death, reducing inflammation, and favorably altering the intestinal microbiome.

Based on studies of which molecules curcumin targets in cancer cells, it may be that curcumin could be particularly effective in combating prostate cancer, colorectal cancer, and head and neck squamous cell cancer.

And according to a 2020 review article, several studies suggest that adding curcumin to chemotherapy treatment regimens enhances the efficacy of both chemotherapy and radiotherapy. This combination may extend the survival times of patients, boost the levels of proteins that prevent the spread of cancerous tumors, and alleviate adverse effects.

Turmeric and Heart Health

A 2017 meta-analysis found that the curcumin in turmeric might help lower LDL (“bad”) cholesterol and triglycerides in the blood. It seems particularly effective in reducing cholesterol levels in people with metabolic syndrome — a cluster of conditions that increase the risk of heart disease. While much research has focused on curcumin, some studies also suggest that whole turmeric may be even more effective at lowering cholesterol than supplemental curcumin alone.

There are several conditions that increase the risk of cardiovascular disease. And these conditions all share several underlying factors: oxidative stress, impaired mitochondrial function, metabolic irregularities such as changes in lipid levels and glucose processing, as well as inflammatory responses. Curcumin demonstrates a wide range of effects that target these particular factors, suggesting that it could reduce the risk of heart disease in some of the most vulnerable populations, including elderly people as well as those who are obese and/or have type 2 diabetes.

Curcumin Bioavailability

To recap, science has recognized what many cultures have known for centuries: Turmeric has powerful medicinal properties that can help treat a wide variety of diseases and conditions. But much of the data and recorded health benefits of turmeric have been based on studies that used supplements and extracts of curcumin rather than whole turmeric root or turmeric powder.

This creates a challenge because we know that human bodies aren’t great at absorbing curcumin, either from food or in supplemental form. That’s because curcumin is what’s known as hydrophobic, which doesn’t mean it’s afraid of swimming pools. Rather, it’s very poorly absorbed in water, which makes it hard for your body to get the compound into your cells where it can do good. That means the underlying science is unavoidably muddy since it’s hard to know what dose of curcumin a patient has absorbed. You can only tell the amount given.

Fortunately, researchers have begun finding proven ways to increase curcumin’s bioavailability.

1. Turmeric and Black Pepper

When you eat dishes that contain turmeric, you can absorb more curcumin if you add black pepper. This gives you the synergistic compound piperine, which significantly enhances the serum concentration, absorption, and bioavailability of curcumin. One study found that people who ate piperine along with curcumin absorbed 20 times more of the curcumin than people who didn’t receive black pepper. (If you’re looking to make this sound impressive, you can also say that black pepper increases curcumin bioavailability by 2,000% — which is just a fancy way of adding two zeros and a percent sign.)

You can take advantage of this finding by following Dr. Greger’s advice: Every day, consume a quarter teaspoon of dried turmeric with a pinch of black pepper.

2. Eat Turmeric with a Healthy Fat

Another way to increase the bioavailability of curcumin is to eat a healthy fat along with your turmeric. That’s because, while curcumin isn’t very soluble in water, it gets along really well with fat. Traditional Indian cuisine reflects this insight, as Indian dishes that include turmeric are often cooked with coconut milk, vegetable oil, or ghee.

If you want to stick to whole plant foods, remember that nuts, seeds, and avocados are generally good sources of healthy fat that can increase curcumin bioavailability as well.

Here are some of our favorite turmeric-containing recipes to help you get more of the Golden Spice into the cells of your body.

3. Curcumin Supplements

Researchers have also found ways to increase the bioavailability of supplemental curcumin.

Nanoparticle Curcumin

One is by encapsulating the curcumin in nanoparticles, which are just like regular particles, but a lot more nano.

Okay, okay. I’ll look it up for you: Nanoparticles are very (very, very) small particles measured in nanometers, and a nanometer is one-millionth of a millimeter. The thing about nanoparticles is that at that size, they behave differently than larger particles, both on a physical and chemical level. And one of those differences is in the way they can dissolve in water while protecting the curcumin they’re surrounding.

Micellar Curcumin

A second technique for increasing the bioavailability of supplemental curcumin is to chemically change it to a micellar form. Micelles are very small lipid molecules that act as a carrier for fat-soluble curcumin and make it water-soluble, which allows the curcumin to sneak in, so to speak.

But does that actually work? Well, to put it to the test, researchers conducted a study, published in Molecular Nutrition & Food Research in 2014. They gave participants a 500-mg dose of curcuminoids in either a native curcumin powder, micronized powder, or liquid micelles, and then measured blood levels of curcuminoids in the 24 hours that followed. The researchers found that, compared to the native curcumin, the micronized powder conferred a 9-fold increase in absorption. That sounds pretty impressive until you hear about the winner — the liquid micelle format, which led to a 185-fold increase.

In their discussion, the researchers also compared their bioavailability results with those found in other studies on bioavailable curcumin forms, including the use of the piperine found in black pepper (which led to a 20-fold increase in bioavailability), turmeric essential oils (which had a 7-fold higher bioavailability), and curcumin incorporated into lecithin (which conferred a 4-fold better absorption). They called micellar curcumin’s 185-fold result “unrivaled.”

Liposomal Curcumin

A third method of increasing bioavailability is to create liposomal conjugated curcumin. Liposomes are tiny spherical structures made up of lipid bilayers that can carry therapeutic agents like drugs or natural compounds. Like micellar curcumin, liposomal curcumin has an outer membrane that bonds with water, which allows the fat-loving curcumin inside to enter human cells more readily.

Downsides & Risks of Turmeric

The way curcumin is vying for that nutritional gold medal, you might think that the more of it you get, the better. But there are several reasons to be cautious about overconsumption of the Golden Spice.

Human studies on the effects of turmeric as a food have looked at doses ranging from less than 1/16th of a teaspoon a day up to about 2 tablespoons a day. And participants have taken these amounts sometimes for more than a month.

And while traditional Indian diets may include as much as a teaspoon of turmeric per day (or about an inch of fresh turmeric root), supplemental forms of curcumin with enhanced bioavailability could deliver the equivalent to cups of turmeric — definitely not a dose that you could achieve by eating real food.

According to the European Food Safety Authority and the World Health Organization, the acceptable daily intake value of curcumin is 0–3 milligrams per kilogram of body weight. So someone weighing 150 pounds (68 kilograms) is advised to limit their consumption to 204 milligrams of curcumin per day, or approximately 1 tablespoon. Although curcumin has been found to be safe at doses of 8 grams per day in both phase I and phase II clinical trials, there is some concern that very high doses, perhaps especially when combined with enhanced bioavailability, could lead to some side effects.

Turmeric Side Effects

Too much turmeric might possibly be able to cause DNA damage — at least, that’s what researchers have found in test-tube studies. So people who are pregnant, in particular, may want to moderate their turmeric consumption. High-dose curcumin also appears to thin the endometrial lining, which can interfere with in vitro fertilization.

Turmeric helps the gallbladder pump more vigorously, which is one way it can protect the liver and even prevent gallstones. But if there’s already an obstruction in the bile duct, those additional gallbladder contractions can cause a lot of pain.

Moderating turmeric consumption may also be a good idea for people with a predisposition to forming kidney stones. That’s because turmeric is high in oxalates, which can bind to calcium to form calcium oxalate, the key ingredient in about 75% of all kidney stones. (Some curcumin products, however, contain little to no oxalate.)

And in some people, high doses of turmeric may also cause gastrointestinal problems, including diarrhea, constipation, flatulence, and nausea.

Turmeric can also act as a blood thinner, which means it may interact with several classes of medications, including blood thinners, aspirin, and diabetes drugs.

Lead in Turmeric

There’s one more issue with turmeric that isn’t about the plant itself, but its preparation.

Turmeric powder from Bangladesh and India sometimes contains lead chromate, which enhances the spice’s appearance by making it a brighter shade of yellow. Which is to say, some turmeric powder is contaminated with lead.

There’s no safe level of lead; it can seriously damage reproductive, neurological, and cardiovascular systems — especially in children. If you want to protect yourself and your family from possible lead contamination, the best option is to buy fresh turmeric root or to buy organic turmeric and curcumin products.

To be extra safe, you can contact manufacturers to ask if they test for lead and other metals. California’s Proposition 65 seeks to protect, or at least inform, consumers by providing warnings about lead in foods like ground turmeric.

Use Turmeric in Good Health — Thoughtfully

Turmeric, the Golden Spice, has long been venerated in India and other Asian countries for its vibrant hue, culinary appeal, and medicinal qualities. Rich in curcuminoids, turmeric boasts antioxidants and disease-fighting polyphenols, making it a superfood of immense value. And modern scientific studies are confirming and highlighting its anti-inflammatory properties, brain-boosting effects, and potential for managing conditions like diabetes, cardiovascular disease, and cancer.

Despite all those beneficial properties, turmeric comes with some concerns. While supplements promise convenience, their proper usage and dosage require consideration. And potential lead contamination concerns may lead some people to make sure their turmeric is grown organically or comes in a tested supplement, rather than dried and powdered. As with many medicinal spices, moderation and informed sourcing is key.

Tell us in the comments:

• Do you cook with turmeric? What are your favorite ways to use it?
• Have you ever seen fresh turmeric root at a market or grocery store?
• Do you take curcumin supplements?

Featured Image: iStock.com/ollo

Read Next:

• How Curcumin Can Help You Hack Your Genes And Avoid Disease
• Fresh vs Dried: A Guide to Herbs and Spices

The post The Golden Spice: Understanding the Health Benefits and Risks of Turmeric appeared first on Food Revolution Network.

While botanically speaking, these vegetables may differ, one thing they have in common is their classification as “winter food.” They’re easy to store in colder months, especially when many home gardens are dormant (unless you live in Zone 11 — looking at you, Hawaii and southern Florida).

Winter squashes, in particular, are popular choices once cooler weather approaches, often showing up during the holiday season. But their tough skin and seedy interior can often seem intimidating. The thought of cooking winter squash (or simply cutting winter squash!) may be enough to make you think twice about that butternut squash recipe.

But there’s no need to groan when you see a gourd. In this article, we’ll share our top tips to choose, store, prepare, and cook these wintery squashes, along with seven winter squash recipes.

Is a Pumpkin a Squash or a Gourd? And Is a Gourd a Squash?

If a pumpkin is a squash, and a gourd is a pumpkin, does that mean a squash is also a gourd? The answer is yes… well, sort of.

Squash, gourds, and pumpkins are the same in that they are all part of the Cucurbitaceae family (pronounced q-curb-eh-tacy). All gourds are squash, but not all squash are necessarily gourds, according to the Missouri Botanical Garden.

You see, it’s a bit complicated and probably more than you need (or want) to know. However, just to avoid any confusion, squash is the edible type of Cucurbitaceae fruit.

Gourds are the decorative types of Cucurbitaceae, and most are purely ornamental in nature.

Pumpkin can fall into either category, playing the role of the scary jack-o’-lantern perching on your doorstep, or offering up nutrition in the form of pumpkin soup.

There are over 900 species in the Cucurbitaceae family. And according to The Modern Farmer, there are also hundreds of winter squash varieties.

Winter Squash Varieties

Although they’re all slightly different in shape, color, flavor, and texture, these seasonal vegetables… err, fruits… all pack a nutritious punch. They’re loaded with carotenoids, like beta-carotene, which your body converts to vitamin A. And winter squashes are also rich sources of vitamin C, potassium, magnesium, and fiber, making them the perfect addition to soups to help fight against those nasty winter colds.

To learn more about squash’s nutritional superpowers, check out the Top Health Benefits of Squash + How to Prepare and Eat It.

The main types of winter squash you’re likely to encounter are:

1. Butternut

One of the most common and versatile of the winter squash varieties, butternut squash provides over 100% of the RDA for vitamin A in just one cooked cup! You can also use it in place of sweet potatoes as its texture and flavor are quite similar. Or make the Cheesy Cauliflower Squash Sauce below to see how it can lend an ultrarich and creamy texture to recipes.

2. Delicata

Delicata squash may be one of the least intimidating of all the winter squashes due to the ease of cutting through its thin skin and softer flesh. It’s similar to butternut squash (and, really, all of the squash varieties) in that it’s powered with vitamin A, vitamin C, potassium, and fiber. Its boat-like shape and ability to keep form after cooking make it an ideal vessel for stuffing with vegetables, legumes, and whole grains.

3. Acorn

Recognizable for its often hunter-green hue and nut-like shape, acorn squash can transform into a bowl for all of your plant-based creations. From soups to grains to sautéed vegetables (umami mushrooms, in particular, pair nicely), stuffed acorn squash is one of my favorite winter foods.

4. Spaghetti

Its mellow flavor and familiar noodle shape make spaghetti squash a fun and nutritious substitute for traditional spaghetti dishes. Consider mixing with pasta sauces you know and love, like marinara, pesto, and (cashew) bechamel, for a fiber- and beta-carotene-rich pasta dish.

5. Kabocha

Transforming into buttery, nutty, sweet goodness, similar to sweet potato or pumpkin, kabocha squash is succulent in risotto, soups, and stews. Its outer shell can be pretty tough to cut, so you may want to microwave it for a few minutes before cooking. P.S. Kabocha squash seeds are rich in zinc! Harvest, clean, and roast them for a crunchy, nutritious snack.

6. Sugar Pie Pumpkins

The vibrant orange color of sugar pie pumpkins is a clue that they’re chock-full of vitamin A, potassium, and vitamin C. And their sweet name clues you in to their culinary application; they’re an ideal addition to your winter desserts!

7. Hubbard

It’s possible that, if you’ve ever walked by a Hubbard squash, you didn’t pay it much attention due to its thick leathery skin and heavy weight (ranging from 5–15 pounds!). It may look intimidating, but its dense flesh offers a rich flavor that blends into a creamy, dreamy, thick soup. To get past that seriously tough skin, try cooking it first to soften the skin before removing it to get to the delectable nutrient-dense flesh.

How to Choose and Store Winter Squash

When searching for that perfect edible winter squash, you’ll need to pick one up and examine it. It should be heavy and firm, without soft spots, moldy patches, or cut or punctured skin.

The shape should also be distinctive to its variety. Acorn squash looks like an acorn; banana squash looks like a banana; spaghetti squash looks like… well the inside does, anyway. Look for a well-shaped squash with tough skin (much tougher than the delicate thin-skinned summer squash).

You may be wondering if winter squash skin is edible. It is indeed! However, it can be tough to chew. Therefore, depending on the strength of your choppers and the tenacity of your digestive system, you may want to peel it. Cooking the squash can soften its skin, making it easier to peel.

Actually, let’s take a moment of gratitude for that resilient skin, as this lovely attribute gives winter squash its long shelf life. Depending on the type of squash and how it’s stored, many can last about 2–6 months. To take advantage of that stellar shelf life, store winter squash in a cool dark place (a basement works well, but don’t forget about it!). Cooked and cut squash can also be stored in the refrigerator for 3–4 days in an airtight container or in the freezer for up to four months.

How to Prepare Winter Squash

If you’re worried about pesticides on your produce, you’ll be happy to know that no winter squash varieties made the EWG’s Dirty Dozen list. However, they are in the “Middle 19,” which means winter squashes still contain a moderate amount of pesticides.

It’s always recommended that you wash the skin of fruits and vegetables before consuming them, especially when they contain pesticides. But to learn the best way to wash fresh produce, visit How to Wash Vegetables and Fruits to Remove Pesticides.

Okay, on to the part you’ve been waiting for — how to cut those awkwardly-shaped, wobbly cucurbits.

First, you’ll need a sturdy cutting board that doesn’t move around when you use it. (I’m a big fan of cutting boards made of wood rather than chemical-y plastic or slippery glass).

Next, you’ll need a sharp knife, as the rind of winter squash can be quite tough. There are different ways to cut squash depending on the variety, size, and culinary application. For most, start by cutting off the ends and scooping out the seeds (save the seeds for snacking!). If you’re more of a visual learner, watch the video below to see how to cut acorn and other winter squash varieties.

How to Use Winter Squash

Once you’ve been able to cut through the squash’s dense skin (to where the mineral-dense and protein-rich seeds live), you’ll feel like you’ve won the Winter Olympics! Before you celebrate, it’s time to create a scrumptious dish with the golden goods you’ve found inside.

Here are some ways you can use that hard-earned winter squash:

• Hollowed out and stuffed
• Cubed and included in soups, stews, chilies, curries, salads, and grain bowls
• Pureed in soups, sauces, and mashes or as an ingredient in baked goods
• Cubed, sliced, or cut into rings and roasted in the oven as a side dish
• Spaghetti squash can stand in for noodles in pasta dishes
• Cubed or mashed in casseroles
• Sliced into small pieces and dehydrated into squash “chips”

Winter Squash Recipes

Winter squashes come in many varieties, but one thing they share in common (other than nutrition, of course) is the variety of ways you can use this humble family of plants!

From soups to casseroles to sides and more, you’ll be amazed at the delightful culinary creations that winter squash can achieve.

1. Cauliflower Squash Cheese Sauce

We have two words for you — practically drinkable! That perfectly describes this cheesy, creamy sauce that’s not made with cheese or cream at all. It’s made from plants! Cauliflower and butternut squash give this sauce a creamy texture, and nutritional yeast gives it a cheesy flavor.

Getting creative with squash has never been easier! With so much versatility, flavor, and nutrition, we wouldn’t be surprised if you whip up a batch of this cheese sauce once a week.

2. Creamy Pumpkin Soup

Savor the comforting goodness of our Creamy Pumpkin Soup as it wraps you in a blanket of soothing warmth. Whether enjoyed with autumnal pumpkin or your favorite winter gourds, this soup offers warm and comforting flavors as well as nutrition that will leave you longing for more. Plus, the aroma of cumin, cinnamon, and nutmeg will fill your kitchen with the scent of pure comfort, which is perfect when you need a pick-me-up on a frosty winter night.

3. Autumn Farro Salad with Butternut Squash and Kale

As fall transitions into winter, the bounty of butternut squash is plentiful, and what better way to use that harvest than to whip up an Autumn Farro Salad with Butternut Squash and Kale? Hearty farro and wintery kale are the perfect pairing with creamy butternut squash (or your favorite winter squash). Topped with pecans and dried cranberries, this salad is festive, full of deep winter colors, and packed with plenty of plant-based nutrition. This winter squash recipe is the type of meal you’ll look forward to enjoying time and time again!

4. Roasted Parmesan Acorn Squash

Roasted Parmesan Acorn Squash is a great way to breathe new life into your favorite winter squash. Sliced acorn squash is coated in nutty walnut parmesan, creating a crispy and nutty outside and a cooked and creamy center. These squash slices are great as an accompaniment to your favorite cozy winter meal. But we think they make a delicious and craveable snack, too!

5. Creamy Spaghetti Squash Bake

There’s no shortage of cozy plant-based goodness with this Creamy Spaghetti Squash Bake. Using spaghetti squash for the base of this winter squash recipe is a great way to prepare this winter casserole favorite. Baked together with creamy cashew cheese, savory tempeh, and wholesome greens, you’ve got a wonderfully wholesome comfort dish that’s ready in under an hour.

6. Bean Chili in Delicata Squash Boats

If you thought plant-based chili couldn’t get any more delicious, then wait until you try our Bean Chili in Delicata Squash Boats. This hearty dish is a fun and tasty way to add “boat”-loads of nutrition to your plate.

If delicata squash is new to you, you’re in for a treat! Similar to the sweet and creamy flesh of sweet potato, delicata squash takes on a slight caramel flavor when roasted. Stuffing the halves with hearty and savory bean chili makes for a mouthwatering flavor contrast.

What’s more, you get a cozy winter meal that is packed with protein, fiber, and phytonutrients galore!

7. Chipotle-Rubbed Butternut Squash Steaks

Get ready to spice up your life with these Chipotle-Rubbed Butternut Squash Steaks. Chipotle offers the ideal amount of heat, zest, and liveliness to your favorite winter squash. Enjoy these squash steaks as the centerpiece of your meal, or top your favorite salad or grain bowl with them for a delightfully bold flavor and unique touch.

Warm Up with Winter Squash

Now that you know how to select, cut, and prepare winter squash — and how to pronounce Cucurbitaceae! — you should be feeling pretty confident to start a winter squash wonderland in your kitchen!

With their culinary versatility and nutritional excellence, don’t shy away from trying a range of squash varieties prepared in different ways.

From roasted on their own to blended into a sauce to tossed into soup, enjoy the versatility of this festive winter food. Whether you’re craving a comforting soup, a hearty side dish, or a plant-based twist on a family recipe, the world of squash awaits with endless winter squash recipes to elevate your seasonal fare.

Tell us in the comments:

• Which varieties of winter squash have you tried?
• How do you plan to use winter squash in recipes this season?
• What’s your favorite type of winter squash, and why?

Featured Image: iStock.com/HadelProductions

Read Next:

• 7 Healthy Winter Dinner Recipes to Keep You Warm & Nourished
• 7 Nutritious and Flavorful Summer Squash Recipes

The post Savor the Season: 7 Must-Try Winter Squash Varieties and Recipes appeared first on Food Revolution Network.

But by the end of the 20th century, the dieting trend was starting to decline. The reality that diets very rarely produce sustained weight loss started to sink in. People gradually shifted their emphasis from shrinking their size to improving their health.

The Health at Every Size and Body Positivity movements were central to this shift. And the Dove brand received widespread praise for its Real Beauty campaign, featuring models with full-figured bodies.

By the 2010s, polls were showing record lows in the percentage of people who wanted to lose weight, and news outlets were reporting that fewer than 1 in 5 people in the US was dieting. All this spelled trouble for the weight loss industry.

Fast forward to the present day, and — shazam! — the semaglutide drugs Ozempic and Wegovy have hit the scene. It turns out that people still want to lose weight after all.

The New Weight Loss Drugs

If companies needed reassurance that weight loss can still be big business, they’ve gotten it. Novo Nordisk, the Danish corporation that makes Ozempic and Wegovy, is now the most valuable company in all of Europe, with a market capitalization of $425 billion dollars, an amount greater than the entire economy of Denmark.

But what are these drugs, and how do they work? Are they really that effective for weight loss? What are the benefits of being on them, and what are the side effects? And, more importantly, are they safe?

There are indeed some surprising benefits — and also eye-opening risks — to semaglutide drugs for weight loss. And in this article, we will cover all of them. We’ll even introduce you to an alternative approach that research shows produces weight loss results equal to Ozempic and Wegovy, without the negative side effects. (Hint: it’s not weight loss surgery, and Big Pharma is not involved).

But first, we need to start at the beginning. Should people even try to lose weight in the first place? And why have conventional approaches to weight loss failed them?

A Rise in Obesity and its Health Effects

Over the last 50–75 years, the average weight of the human population has risen steadily, in lockstep with dramatic changes to our food supply.

According to the World Obesity Atlas, by 2035, fully one-half of all people worldwide, over four billion people, will be living with overweight or obesity. And that’s not good news, for many reasons.

There is still a tremendous stigma associated with excess weight, making overweight and obesity difficult to live with, both socially and psychologically. Obviously, we should continue to strive to reduce that stigma. And people should aim to be healthy, and to love and respect themselves, their bodies, and the people around them, no matter their size.

If negative stigma were the only issue, universal size acceptance and body positivity would be the straightforward answer. However, research continues to confirm that body size is not at all irrelevant to human health.

Furthermore, health-promoting efforts like exercise do not fully offset the risks of carrying excess weight. For example, in a large study of over 50,000 people, researchers found that even robust levels of physical activity don’t neutralize the profoundly damaging toll that obesity takes on cardiovascular health.

Alas, excess weight is simply not benign. It’s linked with mental health conditions like depression and anxiety, conditions of poor well-being like fatigue and chronic pain, potentially life-ending conditions like heart disease and 13 forms of cancer, and, of course (as we were all reminded by the media over and over in 2020 and 2021), severe illness and potential death from diseases like COVID-19.

Bringing our body composition in line with the body fat ratios that our ancient ancestors used to have may well be the healthiest for longevity, not to mention quality of life along the way.

The Truth Behind Weight Gain and Weight Loss

So, what’s driving all this weight gain?

It’s easy to assume that our sedentary lifestyles are to blame. But research shows that active people in hunter-gatherer tribes actually burn no more calories than sedentary people in the Western world.

How can that be?

It turns out that, when we’re very active, the body compensates by burning significantly less fuel the rest of the time, resulting in little to no change to overall daily energy output.

Keep that in mind the next time you think you’ll go to the gym to “burn off” the food you’ve just eaten. You can do that workout, and it will absolutely be healthy for you overall. But when you come home afterward, your body will shift into low gear. (And after a few days, you will have burned no more total calories than if you had just stayed home.) This is part of the reason why exercise won’t make you thin.

Ultra-Processed Foods

More and more experts are starting to converge on the opinion that the true cause of the obesity pandemic is all the ultra-processed food we’re eating. And indeed, solid research shows that ultra-processed foods drive us to eat more and gain weight quite rapidly.

In fact, even when controlling for total presented calories, energy density, and grams of protein, carbohydrate, fat, fiber, sugar, and salt, on a processed foods diet (versus an unprocessed diet of nearly identical composition), participants in the above trial ate significantly more and gained weight in as little as two weeks.

People eating ultra-processed foods don’t just gain weight, though. Their brains and bodies change. Inflammation rises, baseline insulin levels go up, and triglycerides increase. Together these changes are associated with leptin resistance, a condition that means the brain never gets the signal to stop eating.

Plus, ultra-processed foods are addictive, creating the same deficit in dopamine receptors that’s characteristic of cocaine and heroin addiction. And this change in brain chemistry causes powerful food cravings that further drive people to overeat.

This is all bad news for humankind because ultra-processed food consumption is only becoming more and more prevalent.

Today, a full two-thirds of the calories children consume is not what their grandmothers would have called “food” at all, but rather industrial concoctions born in a factory and poured into a plastic wrapper. And the trends aren’t stopping — they’re just going global.

Every 10 hours in 2023, a new McDonald’s opened in China, with a record 900 new franchises added by the end of the year. That’s on top of the roughly 1,200 new KFC and Pizza Hut stores that opened in China as well. The US has spread its “cuisine” around the world — with devastating effects.

How the Brain Can Sabotage Weight Loss Efforts

On a personal level, for the 70% of people in industrialized countries today carrying excess weight, the conundrum is that once weight is gained, it’s incredibly difficult to shed for good. And this is by design.

The brain is happy to allow us to gain weight. After all, fat stores are what will keep us alive when food becomes scarce over a long winter. But the brain fiercely protects our current body weight (even if it’s too high for optimal health) by launching a full-fledged hormonal assault when we lose weight. It very deliberately toggles our hormonal dials: lowering thyroid hormones (reducing our metabolism), increasing ghrelin (triggering hunger pangs), and lowering leptin (so the brain comes to think we’re starving), making sustained weight loss about as easy as holding our breath while climbing a long staircase.

Many people engage in yo-yo dieting and ultimately find themselves demoralized. In a nutshell, diets don’t work. People tend to lose perhaps 2–7% of their starting weight (when they might be aiming to lose several times that much). And then, almost always, they gain it back. Indeed, weight loss programs don’t tend to publish results beyond one year, because after that, weight regain is the norm.

Enter Ozempic and Wegovy

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No wonder people are looking for a different solution. And for people who have tried everything else, the new weight loss drugs are offering much-needed hope again. Celebrities of every ilk, from actors, models, and comedians to business magnates and even the former Prime Minister of the UK, are talking about their use of these drugs. But is the hype warranted? Let’s dive in.

What Are the New Weight Loss Drugs and How Do They Work?

Semaglutide drugs were originally designed to help control blood sugar levels in people with type 2 diabetes. They work by mimicking the hormone GLP-1, which has an appetite-suppressing effect.

Tirzepatide drugs, which are also part of the current weight loss trend, mimic both GLP-1 and the hormone GIP, but overall have a similar effect. They increase insulin released from the pancreas and decrease glucagon from the liver, which balances out blood sugar. As a result, people lose weight because they become less interested in eating.

Additionally, these drugs modulate dopamine levels in the addictive centers in the brain, resulting in fewer cravings and decreased anticipation of pleasure from eating. In animal models (FRN’s stance on the use of animals in medical research is here), these drugs were able to reduce cocaine, amphetamine, alcohol, and nicotine use, too. And in fact, reports are flooding in that people on Ozempic and Wegovy are not just eating less, they’re also smoking fewer cigarettes and losing their taste for alcohol.

With the double whammy of less hunger and fewer food cravings, weight loss results can average upwards of 15% of starting body weight. This is many times greater than what people can expect from a conventional weight loss program.

From that perspective, it definitely is the case that semaglutide drugs can work for weight loss. However, from the perspective of a 300-pound person looking to lose perhaps 35–60% of their body weight, the prospect of losing 15% of their starting weight isn’t exactly a home run.

For context, the average person getting Roux-en-Y gastric bypass surgery — the approach that results in the most dramatic weight loss but also comes with a 3.34% mortality rate — can expect to lose a lot of weight initially and then regain a fair bit, settling at a net loss of about 25% of their starting weight after five years. Certainly, weight loss surgeries are far more invasive and involve a host of risks. But are weight loss drugs risky, too?

Is Semaglutide Safe?

The question “Are they safe?” requires us to consider our standards for safety and our tolerance for risk. Is driving a car safe? Flying in an airplane? Jumping out of an airplane with a parachute?

One might argue that carrying a lot of excess weight isn’t “safe,” which means it really comes down to managing risk. So, what are the risks of semaglutide and other weight loss drugs?

Gastrointestinal Symptoms

The main side effects of semaglutide drugs are gastrointestinal in nature, and they can range from very mild to severe. Many people who start on these drugs experience symptoms like nausea, vomiting, diarrhea, constipation, sharp pain, belching, gas, bloating, or intestinal blockage.

For some people, the side effects are problematic enough that they stop taking the drug. In fact, many prominent celebrities have done so because it made them feel too sick. But most people find that the side effects subside with continued use. Starting on a low dose and then gradually increasing it can reduce the likelihood that GI symptoms will be debilitating.

Unfortunately, we don’t have any clear long-term data on what these drugs do to the gastrointestinal system over time.

Thyroid Cancer Risk

People taking semaglutide drugs may also have an increased risk of developing thyroid cancer, so people with a family history of the disease are cautioned not to take them. As a result, the FDA has put a black box warning (its highest level of warning) on the Ozempic and Wegovy packaging for thyroid cancer.

That said, a meta-analysis of 45 randomized controlled trials showed an increase in thyroid disorders, but not thyroid cancer. Because these instances are rare occurrences, more research is needed.

Muscle Reduction

Finally, many outlets have reported that semaglutide drugs reduce lean muscle mass (rather than just fat mass). But there are also several studies that contradict that claim — so the jury is still out on this point.

How Much Does Ozempic or Wegovy Cost?

One of the biggest downsides to semaglutide drugs for weight loss is the financial cost. Getting a weekly injection (and yes, most of these drugs are administered by injection) of Wegovy can cost over $1,300 per month in the US — that’s around $16,000 per year. The drugs are priced significantly lower in other countries (although still expensive). But these sky-high prices are resulting in insurance companies dropping these medications from their plans, so getting coverage can be difficult.

There are innumerable plans, and policies change frequently, so a Google search is not likely to help you determine whether insurance will cover Ozempic or Wegovy. If you have health insurance, the best way to find out is to contact your insurance provider directly. There are some coupons and programs that help people pay for the drugs. But the bottom line is that the financial investment is likely significant.

And the cost doesn’t just impact the user. Any time insurance providers, even including governments, pay for an expensive treatment, the cost is ultimately absorbed by everyone in their covered pool — through higher premiums and/or taxes. This means that if costly weight loss drugs come to be used widely, the price of medical insurance could go up for just about everyone.

Weight Regain

If you’re not prepared to be on the drugs for the rest of your life, then it’s also important to know that, once the drugs are discontinued, most of the weight tends to come back rather quickly.

One large study found that participants regained two-thirds of the total weight they’d lost within the first year of stopping the medication. This is perhaps not surprising. When you stop taking cholesterol medication, you expect your cholesterol to go up again. The same logic applies to semaglutide drugs.

It would be nice if the brain would adapt to your new, lower weight and allow you to maintain it as a “new normal.” But it doesn’t. This means that someone taking the drugs for weight loss will either need to prepare to be on them for life or adopt new lifestyle interventions that will allow them to manage their weight when they wean off.

The trouble is that, when appetite and cravings are artificially suppressed, motivation is not strong to adopt rigorous new eating habits. If the person could have done that in the first place, they would have lost weight without the drug.

Are There Long-Term Studies on the New Weight Loss Drugs?

Unfortunately, no. We don’t have a lot of long-term data on Ozempic or Wegovy. But the first GLP-1 agonist to be approved for type 2 diabetes was Byetta (Exenatide) in 2005. You can think of it as a first cousin to Ozempic and Wegovy.

That drug does have a study on long-term outcomes. Results showed that Exenatide continued to provide blood sugar stabilization to type 2 diabetics with no unexpected adverse events for seven years.

Semaglutide drugs also seem to protect people from death and adverse events from heart disease, so much so that the FDA has approved Ozempic as a treatment for heart disease.

In a double-blind, randomized clinical trial with 17,604 patients, weekly semaglutide injections were found to reduce cardiovascular events like strokes and heart attacks by 20%.

Are There Alternatives to Ozempic and Wegovy?

Since the Ozempic and Wegovy craze has hit the world, reports have been coming out that eating more fiber (the kind naturally found in whole, plant-based foods) can have a semaglutide-like effect.

Interestingly enough, just the act of chewing increases GLP-1 release. It also decreases the release of ghrelin, the hunger hormone. That’s super interesting because ultra-processed foods are designed to minimize chewing, and experts have highlighted the stark difference in chewing intensity and frequency between eating the standard American diet versus a diet of whole, real foods.

In short, it’s reasonable to conclude that, if you’re eating the right foods, the results that people are getting with Ozempic and Wegovy should be achievable through diet alone.

And, there is a line of research that shows exactly that. Over the past nine years, a habit-based program focused on eliminating ultra-processed foods and eating only whole, real foods, Bright Line Eating, has published weight loss results comparable to semaglutide drugs.

Full disclosure: I developed this program, which grew out of my decades of research in the field, and I’m the CEO and owner of an organization that champions bringing this body of work into the world. The following graph shows the weight loss results, published in peer-reviewed scientific journals, of many of the most common commercial weight loss programs, compared with Bright Line Eating and semaglutide drugs.

References:

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Bright Line Eating is the only commercial weight loss program that addresses the addictive nature of ultra-processed foods. Indeed, it’s tailored mainly for people who score between 7 and 10 on a Food Addiction Susceptibility Scale that goes from 1–10. By taking this short quiz, you can see how you score.

Research also shows that losing weight within a community like Bright Line Eating is associated with positive “side effects” such as higher energy, greater feelings of connection, better quality of life, decreased depression, and fewer days of poor mental health — and that with this way of eating, hunger and food cravings go steadily down.

The Future of the Weight Loss Industry

Without a doubt, the genie is out of the bottle. Weight loss drugs are here to stay. And the development of further drugs in this category is progressing rapidly.

Currently, the drugs approved for weight loss require regular injections because the peptides in semaglutide don’t absorb well through the digestive system. But Novo Nordisk has innovated a pill form of semaglutide called Rybelsus that the FDA has already approved for the treatment of diabetes.

In November of 2023, the FDA also approved Zepbound, a new tirzepatide drug developed by Eli Lilly, for weight loss. Given the multibillion-dollar market that’s available here, there’s no doubt that the rapid development of new options will continue. And as generics come out (Novo Nordisk’s patent on Ozempic expires December 5, 2031), the cost will eventually come down at least somewhat from the current stratospheric levels.

About 45% of people polled in the US say they would consider taking a weight loss drug. That comes down to 16% if it’s not covered by insurance. But these are people who have come to believe that sustained weight loss is largely impossible without a pharmacological or surgical solution.

But the results of Bright Line Eating highlight the reality that lifestyle-based approaches are worth pursuing, and that ultra-processed food addiction needs to be addressed for people to be successful.

Losing weight when you’re hungry and plagued by food cravings is unsustainable. We now live in a world where there are drugs that can take away excessive hunger and addictive food cravings. But emerging evidence shows that we can eat to reduce hunger and cravings as well. Not to be Twiggy, but to be healthy.

Tell us in the comments:

• Are you trying to lose weight or have you tried to in the past?
• What do you find most challenging about weight loss?
• Do you plan on trying a semaglutide drug like Wegovy or a more natural alternative?

Featured Image: iStock.com/CR

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• What No One Tells You About Weight Loss
• 11 Top Weight Loss-Friendly Foods

The post Are Semaglutide Drugs Like Wegovy and Ozempic Safe and Effective for Weight Loss? appeared first on Food Revolution Network.

Turmeric’s nutritional profile has also led to its status as a superfood for its multitude of antioxidants and other disease-fighting compounds. In fact, Food Revolution Network recently published a cookbook called Real Superfoods — written by Ocean Robbins with recipes by yours truly — where turmeric features prominently in many a recipe.

In addition to flavoring dishes and lending its powerful health benefits, turmeric also contributes its bright yellow color, which has led to its use as a natural food dye. (And if you’ve ever spilled curry on your shirt, you know that turmeric is also a powerful and permanent fabric dye.)

So how can you reap the highly prized benefits of turmeric? And what are some ways you can incorporate it into your own cooking?

In this article, we’ll look at where you can find the golden spice, whether it’s better fresh or dried, and how to use turmeric in recipes.

What Does Turmeric Taste Like?

I’m going to sound like a wine sommelier for a minute here because turmeric is a complex spice that isn’t easy to describe. So here goes nothing. I’d say that the best words for the flavor of turmeric are “earthy,” “fragrant,” and “somewhat bitter.” I might also throw in “peppery” and “pungent” for good measure. Those attributes, as well as the spice’s bright yellow color and potent health benefits, can be traced back to curcumin, the active compound in turmeric that’s a proud member of the polyphenol family.

And while turmeric bears a close resemblance to some curry powders, it’s not the same thing. You can often find turmeric as an ingredient in curry, which is actually a spice blend that also features cumin, coriander, cardamom, cloves, and cinnamon, among others (this curry is brought to you by the letter C).

Where to Buy Turmeric

Like curry powder, you can find dried, powdered turmeric in most grocery and health stores in the US and throughout the industrialized world. You can also find it online and at Indian grocery stores. Both of these options are good sources if you plan to use it often and prefer to buy it in bulk.

Fresh turmeric is harder to find. In the US, the tropical plant is grown mainly in Florida and Hawaii, where it’s in season from winter to summer. If you live in a tropical zone, you may be able to get fresh turmeric at a local farmers market. But because it’s hard to find US-grown turmeric, the US is actually the world’s largest importer of turmeric.

Some Western grocery stores (including Sainsbury’s in the UK and Publix, Walmart, and Whole Foods in the US) may carry fresh turmeric. It looks a bit like fresh ginger root, except the turmeric root is thinner and yellower. Natural foods and Indian grocery stores may also have it in stock. In Europe, the Netherlands has become the champion turmeric purchaser, surpassing the UK following the trade upheavals that accompanied Brexit.

However, India is the world’s largest producer of turmeric, with the majority coming from the state of Andhra Pradesh. The two turmeric growing seasons in India are February–May and August–October.

If you happen to be in India, you will have no trouble finding turmeric at the many spice markets in towns and cities across the country. The Indian healing tradition of Ayurveda has venerated turmeric for millennia for its culinary and medicinal properties. It’s also used on religious occasions and in wedding ceremonies. Brides don necklaces dyed with turmeric. And in the pre-wedding haldi ceremony, couples and loved ones are smeared with a turmeric paste.

How to Choose and Store Turmeric

Like its cousin ginger, turmeric is a rhizome, or subterranean plant stem. Shop for fresh turmeric the same way you would for ginger: Look for pieces that are plump, firm, and free of soft bits, mold, or cuts. The root should have a bright orange or yellowish color.

A healthy turmeric rhizome will keep for a couple of weeks in your refrigerator. Store it in a produce bag with a paper towel wrapped around the root to absorb moisture and prevent mold.

After cutting fresh turmeric, store it in an airtight container. You can also freeze turmeric. So if you find a nice root at a good price, you can preserve the goodness for up to six months. Just cut it into pieces first, and store them in a freezer-safe bag or container. For bonus points, peel or scrape off the skin, so you have cooking-ready turmeric as soon as you pull it from the freezer. Frozen turmeric is delightful to grate, as long as you remember to stop before adding your fingertips to the recipe.

Dried turmeric, like many other dried herbs and spices, can last up to three years. If you like, you can try your hand at making your own turmeric powder by first drying turmeric in a food dehydrator. After it’s dry, you just break it down in a food processor or blender and store it in a cool, dry place.

How to Cut and Prep Fresh Turmeric

Before using fresh turmeric, wash it well to remove any dirt. Research shows the best way to clean produce of any kind is in a solution of baking soda and water. This not only cleans the item but also helps remove surface pesticides.

Fresh turmeric can stain your hands, cutting boards, clothing, and pretty much anything else it touches. If you aren’t into temporary amber-colored tattoos, you may want to use kitchen gloves when cutting the roots.

Peeling turmeric is optional, but may be a good idea texture-wise since it removes the papery skin. Once peeled (or not; you do you!), the most common ways to prepare it for cooking are grating or thinly slicing the pieces.

Increasing its Bioavailability

While turmeric is a culinary superstar on its own, it’s also a team player with other spices. Pairing fresh or dried turmeric with black pepper increases the bioavailability of its curcumin.

While most of the research on this phenomenon has been conducted on rats, the levels are astounding and probably apply to humans as well.

A 2010 study found that adding pepper to turmeric that was fed to epileptic rats (our view on the use of animals in medical research is here) increased the absorption of turmeric by a whopping 20 times.

Another study (with human subjects) found that 2 grams of curcumin combined with 20 milligrams of piperine (the active component in black pepper) increased the bioavailability of curcumin by 2,000%! As you can see, you don’t need much black pepper to significantly increase the effects of curcumin.

If black pepper isn’t something you routinely add to meals, heat and the addition of fat alongside turmeric (like in FRN’s Creamy Golden Milk below) can also increase curcumin’s absorption — although these two methods are less effective than black pepper.

How to Use Turmeric

If you’d like to use fresh turmeric in a recipe that calls for dried turmeric powder, a one-inch piece of fresh turmeric is the equivalent of one teaspoon of dried turmeric.

Now that you know that, however, what are some of the best ways to use turmeric in your diet? Here are just a few ideas:

• Raw and grated over salads
• Cooked into stir-fries and rice
• Steeped to make tea
• Mixed into drinks like smoothies or golden milk
• As part of a homemade spice blend for curries and other Indian dishes
• In stews, soups, and chilies
• In baked goods
• In sauces, dressings, and marinades
• To color tofu when used as an egg substitute, like in tofu scramble and breakfast hash (pro hint: you need less turmeric than you think)

Turmeric Recipes

Turmeric is a diverse and nourishing spice that is warming, comforting, and nourishing with its earthy flavor and vibrant golden hues. Whether you choose to use fresh or dried turmeric, there is no shortage of creative and delicious ways to enjoy the benefits of this healing spice. Discover some of the best ways to cook with turmeric!

1. Turmeric Tahini Slaw

Turmeric Tahini Slaw is a simple yet creative way to enjoy the healing benefits of turmeric, whether on its own as a crunchy and craveable salad, or as a topping for tacos, burgers, burritos, or grain bowls. There’s plenty of fiber, a cornucopia of colorful veggies, and powerful anti-inflammatory benefits from turmeric — what’s not to love?

2. The Ultimate Immune-Supporting Soup

The Ultimate Immune-Supporting Soup can help you feel well in cold weather and beyond. This savory soup is filled with powerful spices, including turmeric, ginger, and cumin, and alliums, like garlic and leek. Along with herbs and spices, it’s bountiful with cruciferous veggies and plant-based protein, too. Enjoy a big bowlful of this turmeric recipe whenever you need a boost in nutrition!

3. Buckwheat, Tofu, and Broccoli Curry

Hearty, satisfying, and invigorating, thanks to curry spices, plant-based protein, chewy buckwheat, and crunchy broccoli, this dish delivers flavor, texture, and nutrition. Turmeric gives this superfood buckwheat curry a deeply rich golden color (and lots of anti-inflammatory power) that will warm you from the inside out — which may have you glowing from the inside out, too.

4. Saffron Turmeric Rice

Fluffy, fragrant, and full of flavor, Saffron Turmeric Rice is a savory and vibrant fusion of fragrant saffron-infused brown rice. Along with the pure anti-inflammatory goodness of golden turmeric, this recipe creates a delightful rice dish that ranks high in nutrition. It’s also a fun and tasty way to enjoy the healing powers of both saffron and turmeric!

5. Zesty Turmeric Ginger Carrot Cake

Fresh ginger and turmeric bring this wholesome carrot cake to life. These two spices are anti-inflammatory superstars with their phytonutrients gingerol and curcumin, respectively. Heat activates the curcumin in turmeric. But you also have the option of adding a bit of black pepper to the dry ingredients, which has been shown to be most effective in turning on curcumin’s magical powers. Enjoy a slice of this carrot cake with your favorite plant-based milk, and let dessert nourish you!

6. Ginger Turmeric Pineapple Lemonade

Refreshing, yet invigorating and healing — that’s how this soothing Ginger Turmeric Pineapple Lemonade feels as you’re sipping and savoring it. Use fresh ginger and turmeric if you’re able to find them, as they really make a difference in the flavor of the drink. However, ground turmeric and ginger are lovely options as well (and just as healing as fresh). Let this drink comfort you as you’re enjoying a relaxing activity!

7. FRN’s Creamy Golden Milk

If you love a bit of earthiness paired with a creamy texture and a touch of spice, then this golden milk is for you. Sip on this healing tonic in the morning as a replacement for coffee or as a calming beverage before bedtime, preparing your body for deep sleep. One of our favorite ingredients, tahini, gives this golden milk recipe a little extra creamy sweetness and is a great way to absorb the benefits of healing turmeric.

Get Cooking with Turmeric!

Now that you know how to choose, store, and use turmeric, you can welcome this golden spice into your kitchen to transform ordinary dishes into extraordinary culinary creations. Its earthy and somewhat bitter notes, complemented by the magical health benefits of curcumin, make it a valuable spice across various cuisines, from Indian curries to Middle Eastern delicacies.

And when it comes to incorporating turmeric into your culinary adventures, the possibilities are as endless as your imagination. Experiment with turmeric-infused recipes, creating dishes that delight both your taste buds and your well-being.

Tell us in the comments:

• Do you already cook with turmeric? What are your favorite dishes using the spice?
• Have you ever seen fresh turmeric root at your market or grocer? If so, have you tried it?
• Which turmeric recipe will you try next?

Featured Image: iStock.com/Madeleine_Steinbach

Read Next:

• What Is Curry? — And How to Use It in Your Kitchen
• What Is Cumin, and Should You Eat It for Your Health?

The post Terrific Turmeric Recipes: How to Use Turmeric appeared first on Food Revolution Network.

The doctrine of signatures says that plants that resemble a condition or body part can in some way treat or alleviate related illnesses. Following that thinking, walnuts, which look like brains, were thought to ease headaches and mental health issues. Similarly, the scarlet roots of bloodroot were thought to treat diseases of the circulatory system. And since ginseng root looks like a human being, it was thought to aid and strengthen all parts of the human body. Indeed, the very word “ginseng” comes from the Chinese word for “man-root.”

But the doctrine of signatures is controversial and based on theory over scientific fact. So is it true that walnuts are actually good for brain health? What other walnut health benefits are there? And are walnuts good for the environment?

What Are Walnuts?

If you’re a word lover, you might enjoy adding “juglandaceous” to your vocabulary, in case you were missing a word for “of or pertaining to walnuts.” Walnuts are proud members of the Juglans genus, along with about 20 other tree species, including hickories and pecans.

Technically, walnuts can be classified as nuts or dry drupes, which is science’s alliterative way of talking about fruits with a single seed and a dry husk. Walnuts grow in groups of two or three and range between 1.5 and 2 inches in circumference.

The nut of the walnut forms inside a soft green outer husk and a hard shell. Crack that shell open carefully enough, and you’ll behold a whole walnut that resembles a human brain — including wrinkles, folds, and ridges.

Types of Walnuts

There are two main types of walnuts that you’re likely to encounter in your culinary adventures: English walnuts (also known as Persian), and black walnuts.

English or Persian Walnuts

English walnuts are the kind most walnut-eaters are familiar with, as they’re the type you’re likely to see in grocery stores. They have a sweet, mild flavor, and feature prominently in desserts, salads, and many savory dishes.

Although Persian walnuts originated in what is now Iran, they’re often referred to as English walnuts because they were brought to England by the Romans and traded throughout Europe. Since then, their popularity has led to them being grown commercially worldwide.

In the US, English walnut trees grow best in USDA Zones 4–8 (a classification system that tells farmers and gardeners which plants are hardy enough to thrive in various locations). More than 99% of US commercially grown English walnuts come from California, which supplies about half of the world’s walnut trade. Romania has become the main producer and exporter of walnuts in Europe.

Black Walnuts

Black walnuts are native to North America, and almost all of them come from trees growing in the wild rather than in commercial orchards. Since black walnut trees don’t grow in neat, evenly-spaced rows, they’re harvested by hand rather than by machine. The largest black walnut processor is Hammons Black Walnuts in Missouri.

Black walnuts are bolder and sweeter than English walnuts, with a distinctive earthy or musky flavor.

These nuts were and are an important part of Indigenous diets in the regions where they grow. It takes a lot of effort to harvest and remove their tough green husks and then crack open their extremely hard, black-ridged shells. There are even specialty nutcrackers made just for black walnuts.

In addition to eating black walnuts, you can use them for their oil, and for making deep black or brown dyes.

Walnut Nutrition

Like other tree nuts, walnuts have been an important source of plant-based fat and protein throughout much of recorded human history. They contain polyunsaturated fat in the form of omega-3 and omega-6 fatty acids, including roughly 2.5 grams per ounce of alpha-linolenic acid (ALA). Omega-3s can also reduce the risk of heart disease and contribute to brain and immune health, as well as bringing anti-inflammatory benefits to the body.

Walnuts are high in B vitamins and are a rich source of minerals, including magnesium, phosphorus, manganese, and copper. Of all the tree nuts, walnuts are antioxidant champs, with higher concentrations than any other commonly consumed tree nut. As a whole plant food, they’re also a solid source of fiber.

Black walnuts may pack an even more potent nutritional punch. They’re higher in zinc and selenium than English walnuts and contain more antioxidants and polyunsaturated fatty acids.

The Health Benefits of Walnuts

Measuring the amounts of nutrients found in walnuts is all well and good, but what’s the effect of all that nutritional goodness on human health? There’s some powerful evidence showing that eating walnuts can benefit your heart, digestive system, and, yes, your brain. They may also be able to fight cancer and decrease chronic inflammation.

Walnuts and Heart Health

A 2013 clinical trial found that people who added walnuts to their diet improved the health of their blood vessels. The addition also improved their cholesterol efflux, a process by which the body removes excess cholesterol from blood vessels. Both of these outcomes are beneficial for heart health.

A large study published in 2018 looked at health and dietary outcomes for over 200,000 participants, none of whom had heart disease at the start of the study. After following them for 25 years, about 14,000 of the participants experienced coronary events (heart attacks and strokes). But those who ate at least one serving of walnuts per week had a 13–26% lower risk of heart disease.

Since walnuts are high in calories, some people worry that they might contribute to weight gain and thus increase the risk of heart disease. A 2018 meta-analysis addressed that very concern.

Researchers looked at 26 studies that included over 1,000 participants, to see the effect that walnuts had on lipid levels, weight, and other heart disease risk factors. Their analysis showed that, on average, walnuts actually lowered total and LDL (“bad”) cholesterol, and didn’t impact weight one way or the other.

Walnuts and Digestion

Walnuts can help to improve your gut health by promoting the growth of beneficial bacteria.

A 2018 study found that when healthy people started eating just 43 grams of walnuts a day, after eight weeks, their gut microbiomes became healthier and more diverse.

Another 2018 study found that eating walnuts increased concentrations of beneficial bacteria that produce a substance called butyrate, which is good for intestinal health. Additionally, walnuts can reduce the number of harmful substances produced by certain bacteria that can cause inflammation and increase “bad” LDL cholesterol.

Walnuts and Brain Health

Now we get to the brain. Are walnuts good for cognitive health?

A 2014 review article concluded that walnuts should be included in prevention strategies against the epidemic of cognitive decline and dementia. The phytochemical substances present in walnuts not only decrease oxidative stress and inflammation in brain cells but also boost communication between neurons, stimulate the formation of new neurons, and assist in the removal of harmful proteins associated with the development of dementia.

While human studies have repeatedly shown that diets that include walnuts are associated with improved cognitive performance and better memory, a 2020 mouse study explored the possible mechanisms for this. The study found that walnuts’ antioxidant and anti-inflammatory properties suppressed the production of free radicals and enhanced antioxidant protection, consequently lowering the risk of brain degeneration. (Our view on the use of animals in medical research is here.)

A 2022 article also reviewed some of the ways walnuts are known to combat neuroinflammation, a major contributor both to aging in general and to neurodegenerative diseases like Alzheimer’s in particular. It quickly got technical on me, with phrases such as “inhibition of peripheral inflammation mediated by macrophages.” But the bottom line is that walnuts appear to reduce neuroinflammation through a number of synergistic biochemical mechanisms.

Walnuts and Cancer

A 2019 clinical trial studied the impact of walnut consumption on breast cancer growth and survival. Women with confirmed breast cancer cases were divided into two groups, one whose members began eating two ounces of walnuts daily after their initial biopsy, and a control group that did not change their diet.

After about two weeks, further samples were taken from the tumors. In the walnut-consuming group, the expression of 456 specific genes in the tumor was significantly altered to encourage cancer cell death and suppress cell growth and migration processes. This supports the idea that eating walnuts could potentially slow the growth of cancer cells and increase breast cancer survival rates.

A 2020 study found that black walnuts also demonstrate impressive anticancer activity, thanks to compounds such as penta-O-galloyl-β-d-glucose and quercetin 3-β-d-glucoside. I tried to remember the names of these compounds by putting them to the tune of “Supercalifragilisticexpialidocious,” but I couldn’t get the syllables to match.

Walnuts and Inflammation

Black walnuts, in particular, show amazing anti-inflammatory powers. Two cultivars, named Surprise and Sparrow, demonstrated the ability to suppress inflammatory human white blood cells in a 2019 test-tube study.

But common English walnuts are no slouches in the anti-inflammatory department, either. In 2020, researchers published the results of a two-year trial in which one group of older adults consumed roughly 15% of their daily calories from walnuts, while others ate a similar but walnut-free diet. They found that the walnuts had a health-promoting effect on several inflammatory molecules implicated in cardiovascular disease.

Walnuts may battle inflammation through a compound known as ellagitannins, which can do some very cool anti-inflammatory things. It breaks down in your body to release another compound called ellagic acid. And your gut bacteria then transform this into substances called urolithins, which may have strong anti-inflammatory properties.

Are Walnuts Sustainable?

In general, nuts and other plant-based protein sources produce far fewer greenhouse gas emissions than animal-based food products. The main issue for walnuts is their need for water since half the English walnuts consumed in the world are grown in California — a state perennially vulnerable to drought.

Each pound of walnuts takes about 1,260 gallons of water, which is less than a pound of almonds or beef (which is kind of in a class by itself, requiring 2,400 gallons of water per pound), but still quite a bit — especially in a water-poor region.

However, walnut trees can also benefit the environment in some important ways. Walnut plantations studied in China increased soil carbon and promoted microbial growth and activities.

And black walnuts are potentially even more sustainable, at least on a small scale, since they are wild-grown and harvested by hand. They require no pesticides and don’t need fossil-fuel-driven machines for harvesting.

Walnut shells also have many industrial uses, some of which are being explored to replace less environmentally friendly alternatives. For example, the shells are being added to substances called geopolymers that can make highly effective insulation.

Walnut shells also have uses as gardening mulch and ground cover, animal bedding, ingredients in the manufacture of activated carbon, abrasive elements in cleaning products, and an energy source for bioethanol production.

Walnuts for the Win

Walnuts are an important tree nut and have been for thousands of years. And while they do use a lot of water, walnuts can also be good for the environment by pulling carbon into the soil. Their impressive nutritional profile makes them a standout for both culinary purposes and medicinal uses. Walnuts are a rich source of healthy fats and protein. And they’ve been found to have benefits for heart, brain, and digestive health, as well as in fighting cancer and inflammation.

For more on how to choose, store, and use walnuts in recipes, check out our article here.

Tell us in the comments:

• How often do you eat walnuts?
• What are your favorite ways to enjoy them?
• What surprised you the most about the health benefits of walnuts?

Featured Image: iStock.com/aslanyus

Read Next:

• You Won’t Believe How Healthy Nuts Are for You
• Are Hazelnuts Good for You? How & Why to Use Hazelnuts

The post Walnuts: Understanding Their Benefits, Nutrition, and Sustainability appeared first on Food Revolution Network.

Millennia later, walnuts have seamlessly transitioned from “the food of gods” to modern superfoods, thanks to science-backed research proving their remarkable nutritional benefits. Beyond taste, walnuts boast an exceptional nutritional profile, containing one of the best vegan sources of omega-3 fatty acids. They’re also good sources of vitamin E, B vitamins, and minerals like magnesium, potassium, copper, and zinc.

A 2023 analysis of recent US dietary patterns found that many people are not consuming enough nutrients such as magnesium, fiber, and potassium. For kicks, the researchers asked their computer what would happen if those people added just ¼ cup or about 12–14 halves of walnuts a day to their usual diets, with no other changes. Even that tiny change improved their diet quality and brought their levels of under-consumed nutrients into the “adequate” range.

So what types of walnuts are out there? And if you want to add walnuts to your daily diet (and eat like a Roman god), what are some of the best ways to do so?

Types of Walnuts

There are two main types of walnuts you may encounter in stores and farm stands: English (aka Persian) walnuts and black walnuts. The walnuts you find in the grocery store are almost certainly the English kind. They’re also the ones most often used in cooking, especially in baked goods. They have a soft shell that’s pretty easy to crack with a regular nutcracker.

Black walnuts are the Fort Knox of nuts. They have an extremely hard shell and require industrial-strength tools to open. A friend with a black walnut tree harvests them by spreading them on his driveway and running his truck back and forth over them until the green hulls split open. (He says you can also use a grout mixing bit attached to a corded power drill, but the truck is more fun.)

While there are traditional walnut recipes that include black walnuts or their flour, such as the Pennsylvania Dutch Black John cake, black walnuts are now mainly used in complementary medicine. They’ve been shown to reduce inflammation, which is an underlying cause and contributor to many chronic diseases.

You can also buy or make black walnut oil for sauces and dressings. Handle with care, though; the oil can stain your skin, and the stains can last for weeks, regardless of how much you scrub.

You can easily find shelled English walnuts in most grocery stores. But the unshelled ones are a bit harder to find, especially black walnuts (unless you have your own tree). Look in the bulk bins of natural food stores or in specialty and farmers markets.

How to Store Walnuts

Because walnuts are high in oil, they can go rancid when exposed to warm temperatures for a long period of time. If you’re unsure if they’re still good, give that walnut a sniff. Fresh walnuts smell mildly nutty and have a slightly sweet taste. Rancid walnuts, on the other hand, smell like paint thinner (I’m happy to report that I don’t know what paint thinner tastes like); please don’t eat them.

To keep your walnuts from turning into turpentine, keep them cool, cold, or even frozen. After buying a bag of walnuts, store them unopened in their original packaging. Once you’ve opened the bag, or if you got scoops of them from a bulk bin, keep them in an airtight container. (Here’s a set that we recommend.)

Keep walnuts whole until you’re ready to use them. The happy life span of a chopped walnut is quite short as rancidity is caused by oxidation, and the more exposed surfaces, the quicker the oxygen in the air will turn the oil into something akin to an industrial solvent.

Frozen walnuts can last up to a year or even longer. When you’re ready to use them, transfer them to a refrigerator to thaw, where they’ll remain fresh for up to three months. (Unless, of course, that refrigerator is in a spaceship traveling at the speed of light, in which case something weird happens to time, according to this movie I watched in middle school.)

In the fridge, keep your walnuts separate from strong-smelling foods to prevent them from taking on unwanted flavors. (“Hey, who wants a Fudgy Chocolate Chip and Walnut and Garlic Pesto Brownie?”)

How to Toast Walnuts

Raw walnuts are awesome, and I would never argue with anyone who says that. At the same time, toasting your walnuts can enhance their natural flavor and impart them with a satisfying crunch that goes really well in many dishes.

There are a couple of techniques you can use to toast your walnuts. One is to place them in a single layer on a cookie sheet and bake in a 350° F (175° C) oven for 8–10 minutes until just starting to turn golden brown.

Here’s a short video demonstrating this process, courtesy of the folks at the California Walnut Board:

If you want a more intimate and hands-on experience of walnut toasting, you can toss them in a pan on your stovetop for 2–5 minutes. Since they burn easily, toss and stir often and use medium heat (or even a bit lower, depending on your stove). Do not get distracted, even if your child or significant other comes in, puts on oven mitts, and pretends to be a lobster. Also, make sure not to overcrowd the pan to ensure even roasting.

Walnut Uses

Walnuts just want to be your friend, and they’ll happily fit into both sweet and savory recipes. Here are some sweet ways to include walnuts in your diet:

• Baked goods
• As a topping for oatmeal, yogurt, or smoothie bowls
• Nut and seed butters
• In granola

And if it’s savory you’re after, here are a bunch of options:

• Mixed with lentils for fillings in tacos or veggie burgers
• As a topping for salad
• Blended into dressings, sauces, and spreads
• Stuffed into vegetables
• In a vegan charcuterie board
• In homemade crackers

Walnut Recipes

Walnuts are so much more than just your average tree nut. They’re a delicious and crunchy topping to add to your morning oats or salad. They make an excellent base for sweet or savory sauces and spreads. And they add a bonus bit of texture and nutrition to delectable baked goods. From dressings to brownies to porridge, there’s something for everyone in this walnut recipe roundup!

1. Walnut Apple Amaranth Porridge

Walnut Apple Amaranth Porridge is a harmonious blend of naturally sweet apple, nutty amaranth, and buttery walnuts creating a warm breakfast that is equal parts cozy and nutritious. Plus, the satisfying crunch of walnuts in your porridge not only adds a delightful texture but also offers a healthy source of fats and protein. This fall-themed porridge will keep you full and satisfied, making breakfast time an autumn delight!

2. Roasted Fig and Walnut Arugula Salad with Wheat Berries and Vegan Feta

Walnuts are the pièce de résistance in this Roasted Fig and Walnut Arugula Salad with Wheat Berries and Vegan Feta. With so many delicious ingredients, walnuts not only tie all of them together but also manage to stand out in the crowd, too. They add a significant helping of omega-3 fatty acids along with essential minerals, including magnesium, manganese, and copper. Meanwhile, you’ll also experience a sweetness from the roasted fig, bitterness from the arugula, and tanginess from the vegan feta. This walnut salad recipe is a veritable feast for your taste buds!

3. Apple Walnut Sage Dressing

Plant-based dressings like this sweet and savory Apple Walnut Dressing are incredibly versatile — and much healthier than a store-bought salad dressing. You can easily make this dressing with whole foods and without oil (thanks to walnuts!). This walnut recipe is also super fast to make, usually coming together in minutes. Plus, it’s nutrient-packed, making plant-based meals extra scrumptious. The versatility of walnuts never ceases to amaze!

4. Walnut Pesto Angel Hair Pasta

Introducing Walnut Pesto Angel Hair Pasta! The combination of kale, avocado, basil, garlic, and nutritional yeast makes the pesto super nourishing. And it’s even more elevated when you add omega-3-rich walnuts to it. Walnuts offer the perfect balance of nutty flavor and buttery texture, which makes them a fantastic addition to plant-based sauces and dressings. Altogether, with warm angel hair pasta, you’ll get a comforting, wholesome, and flavorful dish the whole family will love!

5. Vegan Walnut Parmesan

This Vegan Walnut Parmesan offers a similar flavor profile to traditional parmesan cheese, thanks in part to walnuts’ healthy fats carrying the nutritional yeast’s umami flavor! Seasoned with umami flavors from the nutritional yeast, onion powder, and garlic powder, this walnut and sunflower seed parmesan is an easy-to-sprinkle and delicious-to-devour plant-based condiment. It’s a wonderful complement to many dishes, including pasta, steamed vegetables, casseroles, and stews — or anything that calls for a crumbly cheese topping.

6. Cashew Walnut Butter

Making homemade nut butter can be one of the most simple yet rewarding things you can do to better your health. Plus, it’s fun and delicious! This recipe combines cashews and walnuts, resulting in a creamy, slightly sweet, and buttery spread. You can also stir in chia or hemp seeds or add cacao powder for a chocolate-infused nut butter.

7. Fudgy Chocolate Chip and Walnut Brownies

What’s better than a warm fudgy brownie? If you guessed a warm fudgy brownie with walnuts, you’d be correct! These Fudgy Chocolate Chip and Walnut Brownies may seem too good to be true, but you certainly can have your (plant-based) brownie and eat it, too. Made with fiber-rich oat flour, fair-trade dark chocolate, applesauce, and mashed banana, these brownies will have you coming back for more with their dense, fudgy texture. Make these walnut brownie recipes anytime for a naturally sweet treat you’ll be excited to sink your teeth into!

Go Nuts with Walnuts!

From ancient Rome to contemporary kitchens, walnuts have stood the test of time. Their impressive nutritional profile makes them an easy choice for health-conscious people, and their nutty, earthy taste ensures that even gourmands will enjoy dishes that feature walnuts. In a nutshell — ha! — whether you’re cooking sweet or savory recipes, consider walnuts as a lovely addition to everyday and festive meals.

Tell us in the comments:

• Have you ever eaten a dish made with black walnuts?

• What are your favorite ways to eat English walnuts?

• Which walnut recipe will you try next?

Featured Image: iStock.com/Gokcemim

Read Next:

• You Won’t Believe How Healthy Nuts Are for You
• Healthy Crunchy Snacks to Beat Those Potato Chip Cravings

The post Nuts About Walnuts: 7 Tasty Recipes to Try appeared first on Food Revolution Network.

According to economists (who, it seems to me, are a lot better at explaining the past than predicting the future), this massive food inflation is actually caused by a perfect storm of rising demand and lower supply — both intensified by several calamities (like droughts, floods, wars, and knock-on effects of the COVID-19 pandemic) — as well as rising costs for fuel and fertilizer.

For perspective, food prices have typically been rising by about 2% a year for a long time. But from 2021 to 2022, they went up by an average of 11%. And while things seem to have calmed down a bit since then, it’s still easy to get sticker shock any time you visit a cash register.

Even if you’re not paying more outright, you might be paying more in subtle ways. The food industry has recently implemented a tactic known as “shrinkflation,” whereby they offer the same product for the same price — in a smaller quantity, thus avoiding the appearance of higher prices. (“Hey, this is one expensive cornflake!”)

So why exactly have food prices gone up so much? Why do some foods always seem to cost more (or less) than others? And what can you, as a consumer, do about it?

What Influences Food Prices

Did I mention that I’m not an economist? That might be good news here because I’m going to try to simplify the issue of food pricing. There are a few major factors that always influence food pricing. These include how much it costs to produce the food (including the cost of labor for everyone involved in growing and processing it), the cost of transportation and distribution, good old supply and demand, and global trade policies.

Why have food prices gone up so much in the last few years? Three factors stand out, in particular: the lingering effects of the COVID-19 pandemic, the war in Ukraine, and the intensifying climate crisis.

The COVID-19 Pandemic

Starting in 2020, the pandemic disrupted nearly every link in the food supply chain. The food processing sector was hit particularly hard, with COVID-19 outbreaks racing through the workforce, due to many people working in close, inadequately ventilated quarters. And the increase in worker turnover, in addition to new COVID protocols, further increased food production costs.

The same labor shortages affected the shipping industry, causing delays and increasing competition for limited shipping space. This led to rising transportation costs. It also increased the price of labor: In order to attract workers, companies had to increase wages, a cost they largely passed directly on to consumers.

As many people shifted their food spending from restaurants to grocery stores, suppliers could not keep up with the change in demand, resulting in massive food waste that effectively decreased supply.

And while 2020 is in the rearview mirror, there’s a funny thing about economics. When prices go up, they rarely come down again. So in some ways, we’re still feeling the effects of the price increases that started in 2020. And now, some additional factors have intensified the situation.

The War in Ukraine

Before the war, Russia and Ukraine were among the largest wheat producers in the world, together accounting for 30% of all exports — and a staggering 12% of all agricultural calories traded on earth. Both production and export have dropped dramatically due to the war.

Russia set up blockades of Ukrainian food exports in the Black Sea, stranding food in ports and creating global shortages. Western countries responded with sanctions against Russian grain exports, intensifying those shortages.

In addition to embargoes on food, the West has also implemented partial bans on Russian exports. These have included oil and gas, which have increased the energy costs associated with food production around the world.

Another blockaded product is fertilizer. As Russia is a major exporter of synthetic fertilizers, accounting for almost 30% of all exports globally, fertilizer prices have also been soaring — impacting farmers and, therefore, food prices.

Increasing Climate Chaos and Disasters

As temperatures continue to rise, crops are sustaining damage from excess heat. And as precipitation patterns change, droughts and flooding (sometimes alternating in the same place) also prevent crops from thriving. This can harm crops by eroding soil, depleting soil nutrients, and increasing runoff.

No farmer wants to try to coax crops out of the ground in conditions of extreme and prolonged drought. As more and more of the arable land on Earth suffers under multiyear drought, farmers are increasingly relying on groundwater, which they’re depleting at an alarming rate.

Additionally, rising temperatures increase pest populations and sometimes allow new pests to take up residence in regions that had previously been inhospitable for them. Temperature shifts can also cause a mismatch in pollination cycles, so the “good” bugs can’t do their jobs — leading to low pollination rates or delayed pollination.

One more disastrous effect of a warming planet is the danger to agricultural workers. More and more of them are suffering from the effects of extreme heat as they toil in parched fields. The National Institutes of Health tells us that farmworkers are 35 times more likely to die of heat exposure than workers in other industries. As conditions become less hospitable, it can be harder for farm owners to find the skilled laborers they need to get their fields planted and harvested. And dynamics in US immigration policy have contributed to a shortage of these workers.

As the planet continues to overheat, and as groundwater gets depleted and droughts and floods intensify, food prices are expected to continue to increase in the coming decades.

Why Do Some Foods Always Cost More (or Less)?

Governmental policies cause some foods to be more expensive than they would be otherwise — while others are made artificially cheaper. To see this in action, let’s look at a category of foods whose price is inflated (organic foods) and another whose price is deflated (grains and the products derived from grains).

Organic and Healthy Food Costs

Organic foods are more expensive than their “conventional” counterparts for several reasons. For one, organic food typically costs more to produce because the process is more labor-intensive than large-scale industrial agricultural methods.

Supply and demand play a role here as well. There’s a much smaller supply of organic food than nonorganic, even though demand for organic foods has more than doubled in the past 10 years. While this demand has caught the attention of some farmers who have decided to convert part or all of their operations to organic methods, this process takes time. In the meanwhile, prices continue to rise as demand grows, but supply lags.

There’s also a policy choice that makes organic food more expensive, which is that organic certification is costly, and getting that certification can be time-consuming. Organic farmers must keep extensive records and pay for organic certification, while farms that use synthetic pesticides don’t have to do either.

Another reason for organic’s higher prices has to do with the concept of “externalities” — that is, costs that arguably should be included in the market price but aren’t.

For example, what are the true costs of topsoil erosion, pesticide exposure for farmworkers and consumers, water and air pollution, or of the routine use of antibiotics in modern factory farms? If these were factored in, we might find that organic food would cost less, not more, than its conventional counterparts.

The fact is that organically grown foods tend to be better for environmental protection and carbon sequestration, deliver higher standards for animal welfare, and contribute to a safer and healthier food supply.

But consumers still have to pay more, and sometimes a lot more, to purchase foods that are grown organically.

Despite this, there are still some compelling advantages to go organic if you can afford to do so. And if you can’t, then you might want to soak your produce in a dab of baking soda to help rid it of pesticide exposure (for our article on what works best, click here).

Government Subsidies

The US government provides agricultural subsidies — monetary payments and other types of support — to farmers or agribusinesses. This ensures that farmers receive a minimum price for their crops while also incentivizing overproduction and inflated production costs. That way, subsidized foods and products made from them appear cheaper than nonsubsidized foods.

Generally, only the largest producers can take advantage of farm subsidies. According to a report from the Environmental Working Group, between 1995 and 2021, the top 10% of all US farm subsidy recipients received almost 80% of all subsidies, while the bottom 80% got less than 10%.

The five major “program” commodities are corn, soybeans, wheat, cotton, and rice.

Most soybeans and corn are produced by massive monocrop farms rather than small family enterprises. A lot of this subsidized corn and soy is fed to livestock, which artificially lowers the price of animal-derived foods produced on factory farms. All told, the US federal government spends $38 billion every year subsidizing the meat and dairy industries. Without these subsidies, a pound of hamburger meat could cost $30, rather than the $5 price seen today. But the true cost plays out in its impact on our health, animals, and the environment — and in the form of taxes and expansion of the national debt.

Is it better in Europe? Well, in many ways, it’s not. According to a 2019 report from Greenpeace, nearly one-fifth of the EU’s entire budget goes to subsidizing the livestock industry.

In effect, these subsidies consistently decrease the price of things like factory-farmed meat, high-fructose corn syrup, white bread, and many of the additives in our food supply — creating a marketplace distortion that makes fruits, vegetables, nuts, seeds, and other healthy staples more expensive in comparison.

To my eyes, it’s a bit like we’re all being fined for wearing our seatbelts. If we want to do the safer and more responsible thing, we have to pay extra.

What You Can Do About Rising Food Prices

If you’re feeling the pinch of rising food prices yourself, there are several strategies that can help you stay within your budget without sacrificing your family’s health.

Make a budget and shop from a list to avoid making impulse purchases while at the store. Prioritize nutrient-dense foods over calorie-dense ones. The latter may seem cheaper by the pound or the calorie, but in terms of what foods can do for you (or to you), good nutrition is more economical than impaired functioning or chronic disease. And buy and cook in bulk to save money and time.

Try to shop locally if you can to avoid incentivizing costly supply chains. If you’re in the US and use SNAP benefits, keep in mind that you can use them to shop for fresh produce at many farmers markets.

Also, buy organic when you can. If you are in a position financially where you can afford to spend more, you can “vote with your dollars” (or euros or pounds or rupees) to make the system fairer and more accessible to everyone. But if you can’t afford the organic price premium, then aim for non-GMO produce items and wash them thoroughly to reduce your pesticide exposure as much as possible.

If you have to choose which fruits and veggies to buy organic, check out the Environmental Working Group’s Dirty Dozen and Clean 15. Choose organic members of the Dirty Dozen club, and don’t sweat nonorganic Clean 15 items.

Frozen fruits and vegetables can sometimes be more affordable than fresh ones, and they contain abundant nutrition.

And reducing your consumption of animal products can not only help feed the world’s population because we aren’t cycling our crops through animals (a process that wastes at least 9 out of every 10 calories, depending on the crop and the animal eating it), but it can also lead to reductions in costly greenhouse gas emissions, too. Plus, beans tend to be a lot less costly than beef (to animals, the environment, and your wallet, too).

Food Pricing Is Complex, But Healthy Eating Shouldn’t Be

The recent surge in food prices has highlighted the intricate web of factors influencing the cost of our food. From labor shortages and technology costs to climate change and war, the forces at play are vast and interconnected.

But there are ways to navigate these challenging times. By adopting conscious strategies, we can mitigate the impact of rising food prices on our wallets and well-being. Through awareness and mindful decision-making, we can not only do right for our health, but we can also contribute to a more healthy, sustainable, and equitable food system.

Tell us in the comments:

• What foods that you buy frequently have gone up the most in price recently?
• Have you made any changes or substitutions because of food price inflation?
• Which cost-saving strategies could you try?

Featured Image: iStock.com/Ilija Erceg

Read Next:

• A Guide to Going Plant-Based: What to Eat, Benefits, and How to Succeed
• 7 Healthy Recipes for Eating Plant-Based on a Budget

The post The Price of Food: What’s Making Food So Expensive & What You Can Do About It appeared first on Food Revolution Network.

Henry VIII was wild for sweet potatoes. And I’m sure how they were prepared was a big factor. According to the Library of Congress, his favorite way was in a “spiced sweet potato pie.” But other popular ways of eating sweet potatoes at the time were “roasted and infused with wine, boiled with prunes, or roasted with oil, vinegar, and salt.”

The sweet potato was way more popular in Europe than the white potato, which arrived with Columbus from the Americas and didn’t catch on until the 1800s. And while we’re on the subject, sweet potatoes are not actually potatoes, and in fact, aren’t related botanically. While I would never diss the potato, the sweet potato is slightly healthier, with a broader range of nutrients and a lower glycemic effect.

But sweet potatoes are, well, sweet. And they’re often turned into desserts like Henry VIII’s favorite spiced pies. But they’re also versatile enough to star in many other types of dishes, including savory ones.

So in this article, we’ll look at some of the modern ways to use them in different kinds of recipes — from savory to sweet, simple to sophisticated.

And we’ll cover how to choose, store, and clean sweet potatoes so they’re fresh and tasty when you’re ready to indulge like a king (or queen).

When Are Sweet Potatoes in Season?

While you can find sweet potatoes year-round in many grocery stores (because they can store well for a long time in the right conditions), they’re typically harvested in the fall. Sweet potatoes take from 100 to 150 days to grow, from sowing to harvest. And planting doesn’t occur until the soil warms up to at least 60°F. Sweet potato slips planted in late spring become ready to harvest in July, and those put in the ground in early summer will be ready to dig out around November.

Some varieties can stay in the ground longer, however. Certain types of Japanese sweet potatoes are in season in the winter months as well.

How to Choose and Store Sweet Potatoes

There are many varieties of sweet potatoes, ranging in color from white to yellow to orange to purple. And since the colors of whole plant foods are due to particular nutrients, they can be a big help if you want to “eat the rainbow” to get a wide variety of phytochemicals. (Note: Skittles and M&Ms don’t provide this benefit; in fact, they take advantage of the fact that our brains code “colorful” as “nutritionally complete” to get us to overconsume while we wait for all those supposed nutrients to hit our digestive tracts.)

When shopping for sweet potatoes, look for ones with skins that are intact and mostly the same color. They should also be free of bruises, cracks, or signs of sprouting. (And they should also not be made of plastic, with eyes, ears, noses, and mustaches stuck on them — oh, sorry, that’s Mr. Potato Head.) Plus, give them a gentle squeeze all over, to make sure they’re firm and not squishy (which could indicate rotting).

Once you’ve brought your sweet potatoes home, you can keep them on a kitchen countertop at room temperature — as long as you plan to consume them within a week or two.

If you’d like to store them longer, keep them in a cool, dark space like a cellar or pantry. If the ambient temperature is between 55–60°F (12.5–15.5°C) and the relative humidity is high (around 85–90%), sweet potatoes can last from three to six months.

Once you’ve cut or cooked a sweet potato, it can last from three to five days in the fridge, or up to a month in the freezer.

How to Clean Sweet Potatoes

Sweet potatoes are on the EWG’s Clean 15 list, which means they’re among the fifteen plant foods lowest in pesticide residue (although they’re not free of it completely).

The main pesticide used in sweet potato farming is a fungicide found on the skin. This chemical is used to prevent scurf, which isn’t a cross between a neck covering and foam football, but rather a fungal discoloration.

You can significantly lower your exposure to this fungicide by peeling the skin, although you’ll also lose some nutrient concentration. Alternatively, you can soak them in a water and baking soda bath. To avoid mold and rotting due to excess moisture, don’t soak your sweet potatoes until you’re ready to prep and cook them.

Can You Eat Raw Sweet Potatoes?

You can’t eat regular potatoes raw (especially ones with green bits) because they contain a toxic compound called solanine. But sweet potatoes are members of a different family of tubers. They’re related to morning glories, while potatoes go to family reunions with tomatoes, eggplants, and other nightshades. Sweet potatoes and their morning glory relatives do not contain solanine, so they can be eaten raw.

However, sweet potatoes do contain raffinose, which is an oligosaccharide (the O in FODMAPs) that can cause gas, cramps, diarrhea, and nausea. On top of this, the main protein in sweet potatoes, sporamin, inhibits the properties of certain digestive enzymes. This makes it more difficult for some people to digest the proteins found in sweet potatoes, which can also lead to gastrointestinal discomfort.

So while sweet potatoes aren’t toxic and can be eaten raw, they’re easier to digest when cooked. You can also slice them and soak them in water for a few hours. This process removes some of their starch, making them more enjoyable to eat raw and possibly easier to digest.

How to Prepare Sweet Potatoes

Sweet potatoes are nothing like Green Eggs and Ham, except for one thing: You can eat them everywhere (and “everywhen,” a word that I bet Dr. Seuss wished he had thought of). Sweet potato dishes are appropriate for breakfast, lunch, dinner, snacks, and desserts. You can cook them by boiling, baking, stir-frying, grilling, or cooking and mashing.

They’re also commonly deep-fried to make sweet potato fries, but this isn’t a healthy way to consume them. Deep-frying high-carbohydrate foods leads to the formation of acrylamide, a carcinogen, although the amount formed varies by sweet potato variety and frying method. If you like the crispiness of fries, a healthier method is to bake or air fry them, which will still form some acrylamides, but less than deep-frying in oil.

Ultimately, the best way to prepare sweet potatoes is in ways you’ll enjoy them often. And if you can cook and eat them with their skin on, you’ll help retain more antioxidants.

Sweet potatoes are high in carotenoids, namely beta-carotene, which converts into the active form of vitamin A. Because this is a fat-soluble vitamin, be sure to eat sweet potatoes with a healthy source of fat to help your body absorb as much vitamin A as possible.

How do I love sweet potatoes? Let me list the ways:

• As side dishes baked in strips (fries), mashed, or cubed
• Baked whole and stuffed with toppings
• In casseroles and chilies
• In desserts and baked goods
• Blended into soups
• In a warm salad
• In grain bowls or power bowls
• As part of a sheet pan meal

Sweet Potato Recipes

Now let’s embark on a culinary adventure that celebrates the remarkable versatility of sweet potatoes. Beyond their natural sweetness and vibrant hue lies a world of gastronomic possibilities.

From hearty soups and comforting chilies to innovative salads and tempting desserts, we’ve crafted an array of recipes that will transform your sweet potato experience. Whether you’re a novice in the kitchen or a seasoned chef, these recipes are designed to inspire and delight, proving that sweet potatoes are not just a side dish but a star ingredient in their own right.

So, sharpen your knives, fire up your stovetop, and get ready to discover the endless culinary wonders of sweet potatoes. Let the cooking begin!

1. Smoky Sweet Potato and Lentil Hash

Regular potatoes are tasty and healthy, but adding sweet potatoes to our Smoky Sweet Potato and Lentil Hash takes it to a whole new level! This dish isn’t just comforting and full of flavor; it’s also incredibly nutritious. Imagine starting your day with a hearty bowl of savory sweet potatoes. It’s like a warm hug for your taste buds — and your soul. Plus, sweet potatoes have this magical way of making us feel happy. That’s why we believe this recipe is a fantastic way to celebrate the incredible nutrition that sweet potatoes bring to the table. So go ahead and indulge in this delightful dish anytime. It’s a true mealtime superstar!

2. Sweet and Savory African Peanut Soup

Sweet potatoes add the perfect amount of natural sweetness to this creamy, nutty, and nourishing soup. With an assortment of healing spices, protein-packed chickpeas, leafy green spinach, and lots of peanut butter, this Sweet and Savory African Peanut Soup is a scrumptious treat, hot or cold. The tender cubes of sweet potato also add gorgeous color to the stew, which makes it even more exciting to enjoy. After all, we eat first with our eyes!

3. Sweet Potato, Lentil, and Arugula Salad

Sweet Potato, Lentil, and Arugula Salad is a light and tasty way to enjoy sweet potatoes. And best of all, it’s ready in under 30 minutes! Peppery arugula and earthy lentils are the perfect complement to the smooth texture and natural sweetness of the sweet potato. This salad is the perfect go-to when you have extra sweet potatoes you’d like to use up, or you simply want to enjoy your daily sweet potato fix.

4. Buckwheat Sweet Potato Chili

Sweet potatoes are wonderfully versatile and an excellent addition to many savory (or sweet!) dishes — including this tasty Buckwheat Sweet Potato Chili! This chili is a comforting bowl of deliciousness that is packed with tons of nutrition: protein thanks to the buckwheat and black beans, and plenty of beta-carotene, B6, potassium, fiber, and vitamin C from the sweet potato. Buckwheat and sweet potato are a truly harmonious duo — so much so that you’ll be thinking up new ways to enjoy this delightful pairing again and again!

5. Southwest Stuffed Sweet Potatoes

Southwest Stuffed Sweet Potatoes reign supreme when it comes to a fun, filling, and delicious way to enjoy sweet potatoes. These naturally sweet orange beauties are packed with carotenoids and fiber. Plus we can’t forget the protein-packed and phytonutrient-rich black bean and sweet corn medley, delightfully creamy avocado, and flavorful herbs and spices. If you’re striving to center your diet around consuming nutrient-dense foods, this recipe certainly will help get you there!

6. Sweet Potato Gnocchi

Gnocchi just got much sweeter (and nourishing) thanks to the addition of sweet potato. These gnocchi are just as soft and pillowy as their traditional counterparts — with just a little more sweetness. What’s more, the sweet potato makes this gnocchi glow with a bright orange hue that is even more stunning when paired with your favorite green veggies and pasta sauce!

7. Sweet Potato Pie Mousse

Unlock sweet potatoes’ naturally decadent side with this silky Sweet Potato Pie Mousse. Sweet potatoes, dates, and coconut milk come together to make a lightly sweet, whipped mousse with some autumn spice that will make anyone who eats it swoon. Double the recipe to make a scrumptious sweet potato pie filling!

Enjoy Sweet Potatoes Anytime, Anywhere

As one of the oldest cultivated vegetables, sweet potatoes have firmly established their place in culinary tradition. Not only are they a nutritional powerhouse, but they also thrive in various recipes, from savory to sweet, breakfast to dessert.

Knowing when and how to choose, store, and prepare sweet potatoes ensures your full enjoyment of them. And whether enjoyed as a side dish, main course, or incorporated into desserts, sweet potatoes have proven their culinary adaptability. Take time to embrace the versatility and deliciousness of sweet potatoes when crafting your next meal.

Tell us in the comments:

• What’s your favorite way to eat sweet potatoes?

• Do you have any traditional sweet potato dishes in your family history or cultural heritage?

• Which sweet potato recipe will you try next?

iStock.com/Ika Rahma

Read Next:

• Are Sweet Potatoes Good for You? Everything You Need to Know
• Are Potatoes Healthy? The Surprising Truth About This Controversial Vegetable

The post Cooking with Sweet Potatoes: Flavorful Recipes to Try Today appeared first on Food Revolution Network.

The list would almost certainly include persistent droughts in many heavily populated parts of the globe, depleted soils, global hunger, nutritional deficiencies, overuse of pesticides, and climate chaos caused by the carbon footprint of burning fossil fuels.

The bad news is you probably don’t have actual magical powers that allow you to create such a food. (If you do, please apply for a job at Food Revolution Network!)

The good news is, that crop already exists. It’s called fonio (pronounced “fone-yo”), and it’s the oldest known cultivated grain in Africa.

While many Indigenous West Africans revere the grain and incorporate it not only into their diets but also into their healing and spiritual practices, its cultivation was discouraged by decades of agricultural and economic policy that sought to “modernize” the region and grow monocropped grains for food and export.

But fonio is making a comeback, growing in popularity around the world. And for good reason. It’s highly nutritious, exceptionally delicious, and environmentally resilient, making it an important crop for arid regions. Those include its home, West Africa, but also many other places around the world prone to prolonged heat and drought: southern Europe, the Middle East, North Africa, much of the US (including California, Texas, the Midwest, Sunbelt, and Southeast), Southeast Asia, and Australia, among others.

In this article, we’ll explore all things fonio. We’ll look at where and how it grows, its nutritional profile and health benefits, its environmental impacts, and why you might want to add fonio to your diet even if you don’t live in West Africa.

We’ll also cover its versatile culinary uses, and share some fonio-filled recipes.

What Is Fonio?

Fonio, aka Digitaria exilis (Latin for “slender fingers”), has been cultivated in parts of Africa for about 7,000 years. In the Dogon language of Mali, one of the names for the plant means “seed of the universe.” In a narrative strikingly similar to the Big Bang, Dogon mythology describes the Creator bringing the universe into existence by exploding a single fonio grain.

Fonio is a member of the millet family and is related to other grains important in African agriculture, including pearl millet and sorghum. Technically, fonio is a very tiny pseudocereal, like quinoa and buckwheat — which basically means it’s a seed that’s eaten like a grain.

You may have also heard of fonio by one of its other names. These include acha, fundi, findi, iburu, Asian millet, fonio millet, pearl millet, and hungry rice. (That last name is something of a smear, implying that fonio is a lesser food that’s eaten only when there’s not enough rice.)

Fonio is native to West Africa with roughly 70% of the world’s fonio grown in Guinea. Additional production occurs in Nigeria, Mali, Senegal, and several neighboring countries.

Fonio has played a critical role in food security in these countries, especially in rural areas. For reasons that we’ll soon discover, fonio is a reliable staple crop even when other food sources are scarce.

The plant is prized for its resilience, able not just to grow, but to positively thrive in poor soil conditions. As a significant bonus, fonio is also the speed champion of grains. It’s the world’s fastest maturing cereal, going from seed to harvest in as little as 60 days. And it’s drought tolerant. In fact, the less rain the plant receives, the faster it matures.

Types of Fonio

There are two main types of fonio:

• white fonio, called acha (the more common of the two, and quicker cooking)
• black fonio, called iburu (less common, and higher in fiber)

Both types of fonio have a similar taste that’s been described as rich and nutty — similar to couscous (but unlike couscous, fonio is a whole grain, and it’s gluten-free!).

Fonio Nutrition

On a nutrient-by-nutrient basis, fonio appears to be one of the most nutritious of all African cereals, as well as one of the tastiest. A cup of cooked fonio (which requires a quarter cup of dry grain) provides about 170 calories, largely from carbohydrates, and a small amount of protein.

It’s also a rich source of gut-healthy fiber, providing as much as five times as much fiber as a serving of white rice. (I don’t know about you, but I sometimes opt for white rice over brown rice when I’m in a hurry since it cooks much more quickly. Well… fonio cooks even faster yet! So it is a winner by many measures of comparison.)

What about the essential amino acids that make up protein? The acha variety of fonio is particularly rich in sulfur-containing amino acids, like methionine, which is an amino acid that is typically low in legumes. However, similar to whole grains, acha is low in lysine (where legumes excel!). While we love fonio, we don’t recommend that you only eat fonio all day. Variety, including beans and other legumes, is important to ensure you’re receiving a variety of nutrients, including plenty of all the different essential amino acids.

Fonio is also a solid source of several minerals, including calcium, iron, zinc, magnesium, and copper. Since fonio is gluten-free, it can substitute for gluten-containing grains such as wheat, barley, and rye for people with Celiac disease and gluten sensitivity.

Fonio Health Benefits

Just as fonio has been systematically neglected and marginalized by industrialized agriculture, it’s also largely ignored by nutrition researchers. While its powerful nutrient profile is well-documented by modern science, the same is not true of its potential for supporting human health.

To give you a sense of the gap, when I did a search for “fonio nutrition” in the database of the US National Institutes of Health National Library of Medicine, I got 17 hits (only one of which even looked at the relationship between fonio and human health). By comparison, “corn nutrition” generated over 12,000 articles, and “sorghum nutrition” almost 1,200.

So in order to make useful statements about how fonio might help you prevent and heal from disease, we have to consider both its nutritional properties and Indigenous healing practices.

In West Africa, fonio is considered to have medicinal properties for several health conditions. In Senegal, fonio has been traditionally used to alleviate conditions such as meteorism (or bloating and abdominal distension caused by an accumulation of gas in the digestive system), constipation, and as a diuretic. Also, the Senegalese use fonio to treat blood clots, diarrhea, loss of appetite, dysentery, stomachache, chicken pox, and asthma.

In Burkina Faso, fonio is known for its slimming properties. Roasted, it’s used for wound healing. And fonio dough is given for relief of symptoms in people with type 2 diabetes.

Based on its nutritional profile and similarity to other pseudocereals, it’s probable that fonio may reduce the risk of developing both type 2 diabetes and some cancers. And with a low glycemic index (in the low 40s, to be imprecise) and favorable amounts of both resistant and nonresistant starch, fonio may help improve blood glucose management in diabetic and prediabetic patients.

Challenges Facing Fonio

We’ve seen that, in many respects, fonio is a near-perfect crop to address hunger on a planet that’s growing increasingly hot and dry. But now it’s time to address the one drawback to fonio: It takes a huge amount of hard human labor to produce.

Labor

In West Africa, where fonio is still a staple food for millions of people, all stages of its growth cycle are very labor-intensive.

Men harvest the grain by uprooting the plant or cutting off the grain head with a homemade knife or sickle. Threshing the grain — separating the edible from inedible parts of the plant — is just as labor-intensive. It’s done by either beating or trampling over the dry straw.

In West African countries, women perform the lion’s share of the work. Women typically do the weeding, collecting seed heads, dehusking the grain, cleaning, drying, and processing as well as selling the fonio. On average, a woman must pound fonio for an hour to dehusk just two pounds of the grain.

Although this unfairly puts a large burden on women to process the fonio and get it ready for market, from a climate perspective, the hard work does pay off. Its impact in terms of greenhouse gas emissions, as well as soil and water contamination, is minimal to nonexistent. There’s also no need for fuel to run giant harvesters and other agricultural machines, or to power running water for irrigation.

And in a region with chronically high rates of unemployment, some would argue that providing more jobs for people (as opposed to having the work done by machines produced overseas) makes good economic sense, too. Plus, there’s the fact that farmers don’t have to spend money on fertilizers or pesticides since fonio thrives in poor soil and has few natural enemies.

But in terms of growing enough fonio to feed the world, the fact that the crop hasn’t, at least so far, been able to benefit from economies of scale has been a very real stumbling block.

In the 1990s, a Senegalese mechanical engineer named Sanoussi Diakite invented a fonio husking machine that could process eleven pounds of grain in just eight minutes. However, there are very few machines in use, even today, because the $3,000 price tag renders them too expensive for the vast majority of West African farmers.

Low Demand and Rural Depopulation

Capitalizing on fonio’s status as a highly nutritious and easy-to-grow whole grain is a serious challenge facing West African farmers. In addition to the difficulties of production and postharvest processing, there are two other stumbling blocks: low market demand and rural depopulation.

Because demand from the wealthier nations is low (at least before this article was published!), farmers fear not receiving a return on their investments of money and effort. It’s more secure to grow maize, which has a predictable market, or some of the higher-margin cash crops like coffee, bananas, cashews, or cacao, which can be exported to wealthier countries.

Another obstacle is a lack of younger farmers willing to do the work of fonio farming. Many move away from rural areas to seek employment in the cities, sparking a depopulation crisis that continues to spiral as more and more people view farm life as an economic dead end.

Garnering Interest in Fonio

Some people are trying to encourage increased fonio production by creating demand for it in the US and Europe. Making fonio more fashionable, somewhat akin to what’s happened to quinoa, can mean higher profits and more stable income for farmers.

For example, Senegalese chef Pierre Thiam has been instrumental in bringing fonio to US markets. He cofounded Yolélé Foods in order to, quoting from their website, “create economic opportunity for smallholder farming communities; to support their biodiverse, regenerative, and climate-resilient farming systems.”

Yolélé Foods is also building processing facilities and collaborating with governments, intergovernmental agencies, and NGOs to train and equip smallholders for increased productivity through conservation farming.

If you’re feeling adventurous and want to try fonio for yourself, check out some of Yolélé’s fonio products online. If they’re out of stock (as seems to happen from time to time), Aduna makes an organic variety, linked here. The cost tends to be a bit higher than rice or quinoa but is lower than wild rice.

How to Cook Fonio

If you do decide to try fonio (and create more demand for it), you’re in luck. Not only is it super delicious (at least in my opinion), but it cooks super fast (just a few minutes!). This speedy quality also makes it a great option when you want to eat a whole grain but don’t have a long time to wait for one to cook fully.

One cup of fonio cooks in two cups of water and yields four cups of grain!

You can use fonio in any recipe that calls for other types of grains. Examples include grain bowls, porridge, side dishes (like couscous or pilaf), stuffed vegetable recipes, and so on.

Fonio flour has been used to make biscuits, bread, and dumplings. Some researchers have experimented with making sourdough bread using fonio. It’s also possible to make delicious cakes, cookies, and other snack foods and desserts from fonio. And you can use whole meal fonio flour to create gluten-free biscuits and other baked goods.

Fonio Recipes

This ancient West African grain deserves to be making some serious culinary waves because it offers a delightful canvas for kitchen creativity. From savory to slightly sweet, get to know this delightful ancient grain that can add wonderful texture and substantial nutritional value to your meals.

1. Savory Turmeric Fonio Porridge

Savory Turmeric Fonio Porridge feels like a warm and comforting hug for your belly. Full of antioxidant- and anti-inflammatory-rich ingredients, it’s a wonderful breakfast to begin your day on a nourishing note. What’s more, thanks to fonio’s nuttiness, the cashews (or your favorite nut or seed of choice) really bring out its flavor, rounding out the taste profile of this hearty breakfast porridge.

2. Fonio, Fennel, and Fruit Salad

Since fonio is a mild grain, you can use it the same way you would quinoa, brown rice, or millet. In this salad, it’s truly a hit! Fonio, Fennel, and Fruit Salad is bursting with juicy and aromatic citrus fruit and berries, lively fennel, and creamy Macadamia Nut Ricotta. The cherry, or should we say the grain on top, is the subtly sweet fonio that ties it all together. If you are new to working with this grain, we highly recommend you give it a try in this refreshing and vibrant salad!

3. Moroccan-Inspired Fonio Pilaf

Fonio is highly versatile. There are so many ways to enjoy its taste, texture, and nutrients — and this Moroccan-inspired Fonio Pilaf will not disappoint! With savory vegetables, cooling mint, nutty pistachios, and healing spices, this is a highly nourishing all-in-one meal that is simple to prepare and a delight to enjoy as a tasty side dish or a delectable main!

The Bottom Line on Fonio

Fonio is a nutritious and versatile whole grain that has a low environmental impact. It also tastes delicious, cooks quickly, and provides many nutrients that are crucial to human health. Plus, it’s gluten-free and so is suitable for those with Celiac disease or gluten sensitivity.

Unfortunately, farmers face many challenges growing fonio because demand is unpredictable, and it’s labor-intensive to harvest and thresh. While some technology is now available to lessen that burden, until demand grows, few farmers will be able to afford to use these machines to increase production.

Increasing awareness of and demand for fonio in industrialized countries can be a win-win. Not only does the crop have the potential to improve the nutritional status of those populations, but increased demand may translate into funding to make harvesting and processing more efficient. If done in an environmentally low-impact way, this could pave the way for greater economic opportunities for farmers in West Africa.

If being a part of that solution sounds good to you, check out the recipes included above and consider making fonio a part of your life.

Tell us in the comments:

• Had you heard of fonio before reading this? If so, where did you first come across it?

• What is the most interesting thing about fonio that you discovered in this article?

• Which fonio recipe will you try?

Featured Image: iStock.com/Karisssa

Read Next:

• Teff: The Tiny but Mighty Grain Worth Knowing About

The post What Is Fonio? Get to Know This Ancient Supergrain from Africa appeared first on Food Revolution Network.