I tend to be a culinary creature of habit. But this newsletter is highlighting some foods I've recently switched up in my diet. For a quick rundown: This spring, kiwis became my favorite fruit to add to my yogurt bowl, chicken sausages are on regular rotation at my house (but maybe they shouldn't be), and I recently changed my morning coffee creamer with a new (and pretty impressive) plant-based option. It's a lot of change but it's all good. What's a recent food change you've added to your rotation? Let me know by responding to this email! — Molly Knudsen M.S., RDN, editor |
Study shows eating kiwi may improve your mental health in 4 days
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It's well established that what you eat can greatly influence your mental health. And it turns out eating more kiwis may especially lift your outlook. These fruits are rich in vitamin C, which is crucial for regulating mood as it's involved in making neurotransmitters like dopamine, norepinephrine, and serotonin. Low blood levels of vitamin C have even been linked to depression.1 Researchers of a study published this year looked at how quickly either kiwi consumption or a vitamin C supplement improves feelings of well-being compared to a placebo.2 About the study - Participants were randomly assigned to take 250 milligrams of vitamin C, eat 2 SunGold kiwis, or take a placebo for 28 days.
- SunGold kiwis are more yellow and do have more vitamin C than traditional kiwis (this study was funded by the company that owns SunGold).
- Everyone recorded measures of mental well-being on an app daily (for things like vitality, mood, flourishing, sleep quality, and physical activity).
Kiwis were more efficient at lifting mood - Those eating the kiwifruit reported improved vitality and mood within 4 days.
- Vitamin C supplementation only somewhat improved mood until day 12.
- Vitamin C levels peaked in the blood about 2 weeks for both groups.
Why are kiwis better? - Both kiwis and vitamin C supplements can effectively raise vitamin C levels.
- Kiwis may have a mood-boosting edge over supplements because they also contain fiber and beneficial phytochemicals linked to improved mental health.3,4
What to do - About 46% of U.S. adults5 aren't getting enough vitamin C in their diets.
- Increasing intake through whole-food sources (like kiwis or other produce) should be your priority.
- But you don't have to reach for kiwis if this fruit isn't your thing
- If you do eat kiwis, consider eating the peel (yes, even the fuzzy ones!) for even more fiber.
+Feeling good |
The chopping block: Can you eat too many chicken sausages?
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Chicken sausages have been a go-to source of quick protein for many of us for years (it's on my regular menu rotation). And there are now so many great options out there that are nitrate-free, organic, minimally processed, and with very recognizable ingredients. But at the end of the day, they are still processed meat (there was an audible sigh when discussing this as a team). A general rule of thumb for processed meat… - Most health organizations in the U.S. and across the globe recommend limiting processed meat as much as possible.6
- Processed meats (including bacon, sausages, hot dogs, ham, and deli meats) have been linked to increased risk of conditions like type 2 diabetes, heart disease, and colorectal cancer.7
The verdict - You don't have to give up all chicken sausages, but they also shouldn't be a daily protein source.
- Always (always) choose nitrate-free sausages and avoid (or limit) smoked sausages. Cooked Sous Vide is a better alternative.
- Generally look for ones with 12-14 grams of protein per link, less than 500 milligrams of sodium, and less than 4 grams of carbs
- Keep to one chicken sausage per sitting, and consider having it with rice and beans or lentils to add more protein.
- The right chicken sausage will still be a much healthier option than hotdogs, bacon, and other cured meats.
+ Getting heated |
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How to find a coffee creamer that's actually clean |
It's hard to imagine a world before oat milk. But as much as we love a splash of plant-based creamer in our coffee, many are filled with oils, gums, and artificial whiteners that compromise the health benefits of your morning brew, because there are many. - Studies suggest that coffee may have prebiotic properties, offering digestive benefits like positively altering our gut microbiome.8
- It may also help you live longer. A large review of 21 studies found people who drink 3 cups of coffee a day are less likely to die from any cause.9
- A 2023 study found that coffee drinkers may even have a 4% lower risk of developing type 2 diabetes.10
Plus, many plant-based creamers are artificially whitened with sodium caseinate and the flavors aren't exactly "natural." So where do you find a plant-based creamer you can feel good about? The fridge at mbg headquarters is already stocked with MALK plant-based milks, but the brand new MALK Creamer is about to shake things up. It's made with simple and organic ingredients only—and no gums, oils, or artificial whiteners. Bonus: it's sweetened with low-glycemic coconut sugar. In three delicious flavors—Vanilla Almond, Caramel Almond, and Lightly Sweetened Oat—this "Cleaner Creamer" is about to level up your morning cup. Where to secure your bottle of MALK Creamer. (Psst… Click here to save $2 when you buy it at your local retailer). Now available at Whole Foods, Sprouts, and Erewhon. |
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Meal prep your fruit for the week
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I'm less likely to reach for fruit during the day if it's not 100% prepped. So washing, cutting, and throwing all your fruit into a bowl at the start of the week to make a massive fruit salad is one way to ensure you always have this fresh produce when you want it most. + Mix it up |
Getting bubbly with kombucha
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Kombucha is a fermented drink, and not only does this create probiotics, but it adds a subtle fizz to each sip. And while we can debate whether or not these drinks are really a great source of probiotics, they can make for a refreshing treat on a humid afternoon or to use as a base in a cocktail (since there's less sugar than a soda). + Feel the fizz |
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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