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Good morning and happy June! For the past few weekends, I've been stopping by my neighborhood farmer's market and have been loading up on fresh asparagus. This vegetable is fully in season here in New England, and it's neither too woody nor too spindly (in today's newsletter, we'll share how to grill them perfectly every time). What's been your favorite farmer's market find as of late? Reply to this email and let me know! — Molly Knudsen M.S., RDN, editor |
Can eating yogurt reverse prediabetes?
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Dairy has long been controversial (and we won't try to scratch the surface of that today), but it's always been an appealing food group to help with blood sugar balance. Why? Many dairy products naturally contain a balance of carbs, fat, and protein—and the presence of that fat and protein helps prevent blood sugar levels from rising quickly and drastically. A new study followed 334 adults with pre-diabetes over 9 years and looked at whether eating dairy products supported their remission from the condition or if it progressed to type 2 diabetes.1 Dairy consumption and blood sugar control - Eating high-fat dairy was linked to better blood sugar control
- People were 69% more likely to have normal blood sugar levels at the end of the study for every additional 200 grams (about .85 cups) of high-fat dairy products consumed
- People with a higher yogurt intake were 82% more likely to have normal blood sugar
- Total dairy intake and low-fat dairy weren't helpful or harmful to blood sugar
Why is this important? - Almost 98 million U.S. adults2 are estimated to have prediabetes—defined as a fasting glucose of 110-125 mg/dL and/or an HbA1c of 5.7-6.4%.3
- Low-fat dairy is still often recommended, but more and more data is showing there are benefits to eating the full-fat version.
- And for blood sugar, the bit of extra fat may work better with the protein to blunt the release of glucose into the bloodstream.
What to do - You don't have to shy away from high-fat dairy products like it was once believed.
- Choose one that aligns with your taste preference (I personally prefer 2% yogurt but whole-fat cottage cheese).
- Look for yogurt options with no artificial sweaters and no (or low amounts) of added sugars.
+ Milk it |
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| What's healthier, peanut or almond butter?
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This battle of the butters is a tale as old as time. Many folks rely on these spreads for meals and snacks, and they want to make sure they're making the healthiest choice possible. But this race may be too close to call. Nutritional profile: - Both butters offer around 7 grams of protein per two-tablespoon serving and around 17 grams of fat.
- Almond butter has more fiber (3.3 grams vs 1.6 grams a serving).
- Almond butter is higher in monounsaturated fats that are good for heart health.
- Almond butter is higher in vitamin E, magnesium, and calcium.
- Peanut butter is higher in niacin and folate.
- Peanuts and peanut butter may contain aflatoxins or toxic compounds produced by a mold that grows on peanuts. But these levels are generally low and not harmful.
The verdict: - On paper, almond butter wins as it's slightly more impressive nutritionally—other experts may disagree though.
- But choosing one over the other won't make or break your health.
- What you choose can also come down to factors like cost (almond butter is more expensive), sustainability (peanut farming tends to be more sustainable), and taste preference (it's peanut butter for me).
- The best choice really is to mix it up, so consider having multiple butters on hand, switching out varieties when you finish a jar, or choosing a mixed nut and seed spread.
What to look for: - When buying nut or seed butter, the ingredient label should only have nuts and maybe salt.
- Avoid added sugars and hydrogenated oils.
+ Go nuts |
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This mushroom supports focus*
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Ever feel like the second you sit down to work, your brain starts racing in a million different directions? Research shows that Lion's Mane, a common functional mushroom, can help support focus:* - In a study on healthy young adults, participants demonstrated faster task performance after taking Lion's Mane.4
- Another study found that Lion's Mane helps protect the structure and function of our brain's neurons, which help facilitate our ability to focus.5
Lion's Mane has become one of the most popular adaptogens for brain health.* But where you source your mushrooms matters.
Gaia Herbs Lion's Mane comes from the fruiting body of the mushroom, where most of the benefits are concentrated.6 It's also 100% organic and grown in a setting that mimics the natural environment instead of a lab—because your brain really does deserve the best.
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It's grilling season. And while meat often takes center stage at barbecues, fruits and vegetables deserve a spot. That's because high-heat caramelizes their natural sugars, intensifying sweetness. Here, we rounded up the essentials for firing up that fresh summer produce. + Flaming hot |
Skip the sugar-filled refreshers & make your own iced tea
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Tea is one of the healthiest beverages you can drink. Whether you're sipping green, black, oolong, or one of the many herbal varieties, each one is packed with unique antioxidants. But many iced teas from coffee shops and cafes are likely also packed with added sugars. Good thing making your own (healthy) iced tea at home is a breeze if you know where to start. + With ice, please |
Need an answer? Drop me your questions here. That's it for this week! Until next time, bon appétit. –Molly Knudsen, M.S., RDN |
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