One cup of cooked quinoa provides about 8 grams of protein—equal to the protein found in about an ounce of meat or cheese—but quinoa contains no saturated fat, which is found in many animal-sourced foods. In addition, quinoa is atypical of plant foods in that the protein in quinoa is “complete”; this means it contains all of the essential amino acids the body needs in the correct proportions. There are only a few plant-based foods that are sources of complete proteins.

That same cup of cooked quinoa also contains five grams of fiber. Fiber adds bulk to your meals and helps you feel fuller faster and longer, which may be helpful when you’re trying to control your weight. In addition, fiber plays a role in digestive health and can help prevent constipation. It also may be beneficial in preventing heart disease and certain cancers.

Noteworthy Quinoa Nutrition Facts

So exactly what’s in this mineral goldmine? Besides the health benefits noted above, quinoa nutrition facts include an array of minerals that are valuable to our bodies.

One cup of cooked quinoa contains almost 3 milligrams of iron, which is about 50 percent more than what you’ll get from 3 ounces of red meat. Iron helps transport oxygen from your lungs throughout your body and also helps your muscles store and use oxygen. To help boost the iron that your body is able to absorb, eat your quinoa with vitamin C-rich foods such as red or orange peppers or citrus fruits.

Quinoa, cucumber, and tomato salad—one of countless creative ways to work quinoa onto your menu. [Photo: © Olga Kriger | Dreamstime.com]

Other nutrients found in quinoa include potassium, zinc, copper, manganese, and folate.

If you’re a calorie counter, you should know that cooked quinoa comes in at a reasonable 220 calories per cup, which is about the same as a cup of cooked pasta or white rice.

Quinoa: Versatility in Your Meals

Besides all those quinoa nutrition facts, the seed is versatile within any menu. Incorporate it into your diet in a variety of ways.

• For breakfast, try quinoa as a hot cereal, much like oatmeal, and top with blueberries or strawberries. Or, you can stir in dried fruit, such as pineapple, apricots, cranberries, or raisins, nuts, and a sprinkle of cinnamon or other favorite spices.
• For a healthy, delicious lunch, combine cooked quinoa with diced cucumbers, bell peppers, and tomatoes, chickpeas, crumbled feta cheese, and a drizzle of olive oil and vinegar. You also can add high-protein foods, such as grilled chicken or shrimp, to your quinoa salad.
• Quinoa can easily be included in a healthy dinner; just serve quinoa instead of pasta, rice, or potatoes. If you don’t care for plain quinoa, stir in cooked onions, peas, and/or carrots and season with a dash of garlic powder and some basil or oregano. For a Mexican-style side dish, add green chilies, cumin, chili powder, and a dash of cayenne or flaked red peppers.

A final bonus regarding quinoa’s nutrition facts: It’s gluten-free, which makes it suitable for people who must avoid gluten because of celiac disease or gluten insensitivity.

This article was originally published in 2018. It is regularly updated. 

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Getting too much of your protein from cured meats and processed meats—cold cuts and sausage, for example—is a no-no because those foods are strongly linked to heart disease and cancer.

Plant-Based Diet Sources

One way to skirt the issue of meat and health is to rely more on plant-based sources of protein, like nuts, whole grains, legumes, and tofu and other soy-based foods. Plant foods are a highly recommended foundation for healthy diets. They are packages for a wide range of essential vitamins and minerals along with fiber, antioxidants, and anti-inflammatory phytonutrients.

On the other hand, animal-based protein sources also have some valuable advantages. They supply all the amino acids you need, as well as certain nutrients that are hard to obtain from plant foods.

But there are some important differences you should know about when choosing plant protein vs. animal protein foods. You don’t need to choose one over the other—unless you truly want to go vegetarian or vegan. In that case, the differences between animal and plant protein become even more important.

Plant Protein vs. Animal Protein: It’s All About Aminos

When the protein you eat is digested, it gets broken down into smaller molecules called amino acids. Amino acids and proteins are the building blocks of life. The body combines 20 different amino acids to build proteins for a wide variety of uses. The body uses amino acids to make the enzymes that digest your food, the walls of your cells, and the hairs on your head—just to name a few examples.

Amino acids come in two groups: essential and nonessential. Essential amino acids are those the body cannot synthesize in adequate amounts to maintain body functions. Therefore, you need to obtain a sufficient amount of essential amino acids from food. In contrast, the body can make the 11 nonessential amino acids, either from scratch or by chemically altering other aminos.

The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. The branched-chain amino acids leucine, isoleucine, and valine are particularly important in building muscle—hence their popularity as dietary supplements among body builders. Branched-chain amino acids are abundant in protein foods like eggs, meat, and dairy products.

When choosing sources of protein to incorporate into meals, it’s important to obtain complete proteins, either by choosing certain high-quality proteins or by combining different protein foods. Complete proteins provide the full range of amino acids you need, and in the optimal proportions.

Animal Protein Sources

Animal proteins are complete and resemble the proteins in our bodies. Good sources of animal protein include:

• Eggs
• Dairy (milk, yogurt, cheese)
• Poultry (chicken, turkey, duck)
• Red meat (beef, pork, venison)
• Seafood (fish, shellfish)

Animal proteins are complete in terms of amino acid content, but contain other important nutrients, too. Strict vegetarians can become deficient in some of these if they don’t take a supplement:

• Vitamin B12: This essential vitamin is found in good amounts in fish, meat, poultry, and dairy products.
• Vitamin D: This is found in oily fish, eggs and dairy.
• Iron: This nutrient is found in abundance in its “heme” form in meat (particularly red meat). The body absorbs heme iron more easily than the type of iron found in plants.
• Zinc: Beef, pork and lamb are good sources of zinc in a chemical form that the body absorbs more readily than the zinc in plant foods.

Seafood is widely touted for its health benefits. Experts recommend two or more fish meals a day to obtain not only high-quality protein but heart healthy omega-3 fatty acids.

Plant Protein Sources

Most plant proteins are not complete, since they are missing one or more essential amino acids. Important exceptions include quinoa (a seed), buckwheat, and soy. Common sources of plant proteins in the American diet include:

• Grains
• Lentils
• Nuts and seeds
• Beans
• Legumes
• Avocados
• Rice
• Peas

You can obtain complete protein by blending different plant foods, such as rice and beans. Besides protein, the plant-food package contains many other valuable nutrients:

• Plant sources of protein also provide fiber. That’s important, because fiber aids digestion and is associated with healthier overall eating patterns.
• Plants also offer a chance to obtain plant-produced phytonutrients with a variety of potential benefits. Phytonutrients have antioxidant and anti-inflammatory properties which have been linked to less heart disease and cancer.

Plant Protein vs. Animal Protein: What Should You Do?

When it comes to choosing animal vs. plant protein, you don’t need to pick one or the other. Each has different merits, which can be complementary if you combine both types of protein.

To be sure, large studies have linked red meat, particularly processed red meat, to higher rates of heart disease, cancer, and other chronic illnesses. Raising large numbers of animals for meat can be harmful to the environment and poses animal cruelty concerns for some people. If you want to reduce reliance on red meat for your protein, plant sources can be a part of that.

Diets based mainly on fruits, vegetables, and whole grains are associated with lower risk of chronic disease and longer life. However, research on vegetarian diets vs. diets with animal foods are inconclusive as to whether one is healthier than the other.

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What Are Legumes?

Legumes are the fruits or seeds of a family of plants called Fabaceae (also known as Leguminoseae), which consists of about 18,000 species. Legumes often come inside of a pod that splits in half once they’re ready to harvest. We typically eat only the seed portion of the legume, although the pod also can be consumed. For example, a green pea is the seed, but its pod can be either eaten or removed.

Records show that legumes were cultivated in ancient Egypt and Asia and they became one of the first domesticated plants in the New World as far back as 6,000 B.C. Now, they can be found in most areas of the world, and they’re an important source of food for both humans and livestock. According to Encyclopedia.com, they rank second only to the grass family (wheat, corn, rice, etc.) in terms of agricultural significance.

Types of Legumes

Legumes are placed into two main classifications: grain and forage. Forage legumes, such as alfalfa and clover, are mostly consumed by livestock. You’re probably much more familiar with the type humans eat: grain legumes. Examples of grain legumes:

• Beans (chickpeas, fava, kidney)
• Peanuts
• Peas (green, yellow, pigeon, cowpea)
• Lentils (red, green, yellow, black)

6 Health Benefits of Legumes

#1. They’re an excellent source of plant-based protein. One fact that makes legumes unique is that they’re the only plants with the ability to obtain nitrogen from the atmosphere, which makes them a rich source of protein. Once a legume plant dies, the nitrogen is returned to the soil, which helps other plants thrive. (This process is known as “green manuring.”) Unlike most animal-based protein sources, legumes can help lower your risk of high cholesterol, heart disease, cancer, and diabetes. Legumes are also more economical and shelf stable than many animal-based proteins. Edamame, lentils, white beans, and cranberry beans are among the legumes with the highest amounts of protein. For more information, check out High-Protein Foods: Lower Your Disease Risk with Plant-Based Protein.

#2. Legumes are loaded with fiber for your digestive system. Not only does a high-fiber diet prevent constipation and promote healthy bowel movements, it also helps lower your blood pressure and cholesterol as well as reduce inflammation. Legumes are one of your best bets when looking to bulk up your fiber content. Navy, adzuki, kidney, pinto, and black beans contain between 16 and 18 grams of fiber per serving, according to the USDA. For more on the importance of fiber in our diet, check out Why is Fiber Important? Lower Cholesterol, Prevent Disease, and Live Longer by Eating More Fiber.

#3. They can aid your weight-loss goals. Because legumes have the all-star combination of protein and fiber, you’ll stay fuller longer, which can help you reach your weight-loss goals. Also, beans have a low glycemic index, which means that they release energy slower than other foods and won’t cause your blood sugar to spike and make you feel hungry. For more information, check out Most Filling Foods: How to Satisfy Those Hunger Pangs.

4. Legumes are good for your heart. Although we think of peanuts as a member of the nut family, they’re actually classified as legumes, which are a good source of heart-healthy antioxidants. Peanuts are rich in vitamin E, while beans are rich in flavanoids, which can help reduce blood pressure and lower cholesterol. For more information, check out The Best Diet for Your Heart and Arteries: 4 Simple Strategies.

#5. They’re a great choice for diabetics. As mentioned earlier, legumes have a low glycemic index, which is particularly beneficial to diabetics who need to keep their blood sugar stable. A recent study also found that legumes can significantly reduce your risk of developing type 2 diabetes due to their high levels of vitamin B, fiber, calcium, magnesium, and potassium.

#6. Legumes contain important vitamins and minerals. Believe it or not, we aren’t finished mentioning all of the health benefits of legumes—they’re an excellent source of folate, iron, manganese, and phosphorus, too. This is especially good news for vegetarians and vegans, who may be missing out on important vitamins and minerals by omitting meat, poultry, and seafood from their diet.

The Many Ways to Eat Legumes

Not only are legumes healthy and economical, they’re also versatile. You can buy them canned, dried, or frozen, serve them cold or hot, and enjoy them as a side or main dish—and even as a dessert.

Below are some tips and ideas for incorporating legumes into your diet:

• Choose dried instead of frozen legumes if you’re watching your sodium intake. But if you happen to have only canned legumes, rinse them before consuming (or choose a “no salt added” variety when you’re shopping).
• Add legumes to your favorite recipes. They’re great mixed into soups, stews, rice, and casseroles.
• Make legumes a part of your afternoon snack. Boiled and lightly salted edamame can be a satisfying replacement for chips or other junk foods. And hummus, which is made from pureed chickpeas, is a healthy alternative dip for carrots, celery, and pita chips.
• Serve them on Meatless Mondays. Black bean burgers, bean chili, and falafel are great meals to serve your family if you’re looking to cut back on meat.
• Sprinkle them on top of a salad. Skip the croutons and extra cheese and reach for kidney beans instead.
• Make legumes a little more kid-friendly. Serve black beans inside of tacos, on top of nachos, or even baked inside of a batch of chocolate brownies. (We won’t tell!)

This article was originally published in 2018. It is regularly updated. 

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Plant foods are known to contain fiber, vitamins, minerals, phytochemicals, and healthy fats along with, importantly, a significant amount of protein. Among the plant-based protein sources are legumes (beans, lentils, peas, and peanuts), seeds (chia, hemp, flaxseed, and others), and nuts (including almonds, walnuts, and pistachios).

Plant-Based Protein Foods

You’ll gain maximum health benefits from consuming healthy, high-protein foods at each meal. Protein is also an important component of healthy snacks because it helps you feel full longer, which can help prevent weight gain. Foods that are ideal for snacking include nuts, seeds, and dips made with beans or peas.

Below, we dig in on eight of the most nutritious, plant-based protein foods available.

#1. Legumes

Legumes are a class of vegetables that includes beans, lentils, and peas. Legumes are shelf-stable and economical, and they provide fiber, folate, manganese, potassium, iron, magnesium, copper, selenium, and zinc in addition to protein.

Consuming legumes has been linked with lowering blood cholesterol levels, reducing weight, and helping to prevent heart disease, hypertension, diabetes, and some types of cancer.

Dried beans and canned beans are economical choices. If you purchase canned beans, look for those with no added salt, or rinse the beans to remove unwanted sodium. Commonly available legumes include:

• Black beans
• Black-eyed peas
• Chickpeas (garbanzo beans)
• Great Northern beans
• Kidney beans (light red and dark red)
• Lima beans
• Navy beans
• Pink beans
• Pinto beans
• Lentils
• Split peas

#2. Soy

Among the most popular plant-based protein foods are soybeans. They’re legumes, but they’re in a category all their own. This bean has been widely studied because of its unique nutritional profile. In particular, soy provides a good balance of amino acids.

One cup of cooked soybeans contributes 57 percent of the Daily Value of protein, as well as significant amounts of fiber, iron, calcium, and 10 other essential nutrients. (The percentage of Daily Value is expressed as “% DV,” the amount of a nutrient one serving of a food provides, based on 2,000 calories per day.)

Studies have linked eating soy to a number of health benefits, including reducing cholesterol levels and lowering the risks of heart disease and prostate cancer. Some women avoid soy foods due to concerns about an increased risk of breast cancer, but recent studies have found that soy intake poses no increase in breast cancer risk, even for breast cancer survivors.

#3. Walnuts

The nutrient-dense walnut earned a qualified health claim from the U.S. Food and Drug Administration (FDA) for the role it can play in reducing the risk of coronary heart disease. Walnuts also have been linked to cancer prevention, protection against cognitive decline, and reduced risks of type 2 diabetes and hypertension. Walnuts are rich in fiber, magnesium, and phosphorus, and they provide four grams of protein in a single ounce.

Walnuts, like all tree nuts, are dense in calories; they contain 180 calories per one-ounce serving. Although they are a great source of many nutrients, it’s advisable to eat just one serving each day to keep the calorie counter from going too high.

#4. Almonds

Almonds are high in healthy, monounsaturated fat and rich in protein, providing six grams per ounce (just a bit less than the amount of protein found in meat). Almonds also are one of the top sources of vitamin E, which acts as a powerful antioxidant in the body.

Studies that have been conducted on almonds point to numerous benefits, including better heart health, management of diabetes, and weight control.

High-protein foods from plant sources? Peanuts, almonds, and walnuts are top sources—and better raw, of course, rather than salted.

#5. Peanuts

Peanuts are another worthy plant-based protein source. A one-ounce serving of peanuts (about 28 whole nuts) provides seven grams of protein—the highest protein content of all types of nuts, and about the same amount as in an ounce of meat. And, peanuts provide many other valuable nutrients, including niacin, thiamin, choline, vitamin E, magnesium, zinc, iron, and copper.

Daily consumption of about one ounce of peanuts is linked with the reduced risk of many chronic diseases, such as heart disease, diabetes, and cancer. In addition, studies show that eating peanuts as a healthy snack can help you manage your weight, because they have the protein, fat, and fiber combination to help control hunger. (See also our post Is Peanut Butter Healthy?)

#6. Hemp Seeds

Hemp seeds’ nutrition facts are impressive; they contain 10 grams of protein and 10 grams of heart-healthy omega-3 and omega-6 fats per ounce (three tablespoons), along with iron, thiamin, magnesium, zinc, and manganese. Hemp seeds can be tossed into homemade granola or salads, blended into smoothies, sprinkled into stir-fries, and mixed into savory dishes.

If you’re concerned about hemp’s relation to marijuana, rest assured that hemp seeds do not cause a psychoactive effect when ingested.

#7. Chia Seeds

Chia seeds are packed with protein (6 grams per two-tablespoon serving), as well as heart-healthy unsaturated fat, fiber (10 grams per serving), calcium, magnesium, manganese, and iron. When combined with water, chia seeds have the unique ability to form a gel that can help bind ingredients together, so a mixture of chia seeds and water can be used as a replacement for eggs in many recipes, such as cookies, breads, puddings, and cakes.

#8. Flaxseed

Don’t overlook flaxseed as a plant-based protein source. Flaxseed is rich in heart-healthy unsaturated fats and plant omega-3 fatty acids. One ounce (about three tablespoons) of flaxseed contains five grams of protein and provides vitamin B1, magnesium, zinc, and manganese. Some studies have linked cardiovascular benefits with flaxseed consumption, and researchers are exploring its potential for diabetes, cancer, and digestive benefits.

Always grind flaxseed before using, since whole seeds will pass through your digestive tract intact, and your body won’t receive their beneficial nutrients.

Originally published in 2016, this post is regularly updated.

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For the compelling reasons above, your daily diet should include several servings of high-protein foods, whether from meat or plant sources.

High-Protein Foods: How Much?

The daily Recommended Dietary Allowance (RDA) for protein is 0.37 grams per pound of body weight (or 0.8 grams of protein per kilogram of body weight). To determine your protein needs, multiply your weight in pounds by 0.37. For example, if you weigh 120 pounds, that’s 44 grams of protein per day; if you weigh 160 pounds, your RDA of daily protein is 57 grams.

Newer research indicates that a slightly higher amount of protein—0.41 to 0.45 grams per pound—may be a better range for optimal health and muscle mass. Using this formula, a 120-pound adult would need 49 to 54 grams of protein per day, and a 160-pound person would need 66 to 72 grams per day. Use these numbers as a general guide; they are approximations.

Equally important to the quantity of protein you consume is the type of the protein. Below, we discuss the best protein sources.

The Protein Package

When choosing protein foods, it’s all about the protein package—the other substances and nutrients that come with the protein. Consider that some protein foods also contain undesirable ingredients—such as saturated fat, sodium, and additives—that have been linked with negative health outcomes.

For example, consuming large amounts of red meat (beef, pork, and lamb) has been linked with increased risks of heart disease, type 2 diabetes, and certain types of cancer. Processed meats, such as ham, sausage, lunch meats, and bacon, are linked with an even higher risk of these diseases. (See our post Carcinogenic Foods: Cut Them From Your Diet—and Cut Your Cancer Risk.)

Other protein sources come in a healthy package. For example, fatty fish offers protein packaged with healthy, unsaturated fats, including omega-3 fatty acids. Fatty fish include salmon, herring, mackerel, sardines, and albacore tuna.

The benefits of eating salmon and other fatty fish have been supported by so much research that the American Heart Association advises adults to eat at least two servings of fish, particularly fatty fish, each week. Include fish in at least two of your healthy meal plans each week.

Other high-protein foods from animal sources include other species of fish, such as haddock, trout, flounder, tuna, catfish, and bass; shellfish, including oysters, clams, scallops, and mussels; and crustaceans, including shrimp, lobster, and crab.

And be selective about your fish choices. Choose sustainable fish that are not threatened or endangered, and avoid the four fish with the highest mercury contents: shark, swordfish, tilefish, and king mackerel.

Skinless breast of chicken and turkey and low-fat milk and yogurt are other high-protein foods to include in your diet plans. And plant sources are a reliable way to get the protein you need. That includes beans, peas, nuts, and seeds, along with vegetables that should be in your diet anyway.

Originally published in 2016, this post is regularly updated.

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Unfortunately, the truth behind the “jellyfish protein” (technically, a protein called apoaequorin) is all too characteristic of the multi-million-dollar “brain health” supplement business. Start with the fact that those supplements for your heart and bones don’t have much scientific evidence of efficacy, making the comparison specious at best. Then, remember that jellyfish don’t even have brains—so why would a jellyfish protein protect human brains? Apoaequorin has been the subject of only limited research, mostly done by scientists employed by the supplement maker, and few studies have been published in peer-reviewed journals.

In 2012, the U.S. Food and Drug Administration (FDA) issued a warning letter to the manufacturer saying the product’s claims crossed the line to being an “unapproved new drug.” The agency also cited more than 1,000 “adverse events” related to the product, some of which required hospitalization. In January 2017, the Federal Trade Commission (FTC) and the New York Attorney General Eric Schneiderman filed suit against the supplement maker, calling the marketing “a clear-cut fraud, from the label on the bottle to the ads airing across the country.” The charges were subsequently dismissed, but the scientific doubts remain.

Claim Cautions

Similar questions abound for most supplements that claim to protect your memory or improve cognition. These range from mega-doses of vitamins your body does actually need in very small amounts to novel concoctions, such as Asian herbal remedies. While at least some evidence supports brain benefits for the nutrients we looked at in the last chapter, especially when obtained from food, other supplements sold for brain health lack this foundation in nutrition. Rather than providing extra vitamins, miner-als, or essential fats that the body needs, these ingredients are marketed more like the magic elixirs of the old “medicine shows.”

That in itself does not mean these “brain-boosting” pills are of no value, of course. In fact, scientists have reported some intri-guing results about lesser-known nutrients. However, other studies largely debunk dietary supplements touted for brain benefits.

Regulatory Loopholes

You might be thinking, “Wait a minute. How can these supplements make claims that haven’t been proven or approved by the government?” Like all products sold as dietary supplements, “brain-boosting” supplements are regulated differently from foods or prescription drugs. Products that actually supplement what your body needs, such as extra calcium or vitamin D, are lumped in with herbal remedies that don’t truly “supplement” any proven nutritional need. (No one needs extra ginseng, for example, and there is no evidence that you need any at all.)

While the FDA has the power to ensure the safety of foods and medications and regulate health claims, dietary supplements fall under the 1994 Dietary Supplement Health and Education Act (DSHEA). Under DSHEA, the manufacturer is responsible for the accuracy and truthfulness of product claims, which must be submitted to the FDA within 30 days of use but are not verified by the government.

You’ve probably seen the disclaimer on product labels and ads complying with the rules of DSHEA: “This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any dis-ease.” Nonetheless, manufacturers can make carefully crafted promises—“structure-function claims” permitted under DSHEA—that their products, for example, “enhance mental sharpness and support long-term brain health” (not “prevent Alzheimer’s disease”).

Buyer Beware

As a result of this regulatory loophole, when you buy “brain-boosting” supplements, you mostly have no guarantee of their purity, or even whether they actually contain the ingredients listed on the label. Many consumers were shocked at news a few years ago that four out of five popular herbal remedies sold at some of the nation’s leading retailers didn’t contain any of the promised ingredients. DNA testing of store-brand products instead detected fillers—including wheat and legumes, which could pose risks for people with intolerances or allergies. For example, pills sold as ginkgo biloba, a Chinese plant touted for memory benefits, actually contained powdered radish, ground houseplants, and wheat.

In another DNA study, scientists at the University of Guelph in Canada reported that one-third of 44 herbal remedies tested contained no trace of the supposed main ingredient at all. You might, however, be getting something else: Nearly 60 percent of the products contained DNA from at least one plant species that wasn’t listed on the product label. Some St. John’s wort, for in-stance, contained senna, which can be toxic if taken regularly and can cause chronic diarrhea and damage the colon and the liver.

Drug Surprises

You might even be getting unregulated pharmaceutical-grade drugs in your “brain-boosting” supplements. Testing of supplements containing vinpocetine and picamilon sold in U.S. chain stores found that many deliver the same dose as that prescribed pharma-cologically in other countries. Both are prescribed elsewhere as cerebrovascular drugs; vinpocetine is refined from an alkaloid found in the periwinkle plant, while picamilon is produced synthetically. Neither has been approved as a prescription drug in the U.S. by the FDA, and both may have dangerous side effects for some patients.

The testing analyzed 23 brands of vinpocetine and 31 brands of picamilon supplements using ultra-high performance liquid chromatography to determine the accuracy of their labels. Only 26 percent of the vinpocetine labels were accurate in their dose data; others ranged from 0.3 to 32 milligrams (mg) per recommended daily dose (the pharmaceutical dose is 5 to 40 mg). On the other hand, six samples actually contained zero vinpocetine. The picamilon supplements ranged from 2.7 to 721.5 mg per dose; prescription doses range from 50 to 200 mg.

Herbal Supplements

Despite such issues and limited scientific evidence for effectiveness, consumers continue to spend millions on herbal remedies of all sorts, including those claiming to protect memory and promote brain health. It’s understandable—who wouldn’t spend a few dollars on a simple pill if that’s all it took to stay mentally sharp?

Do any of the claims for herbal remedies for cognition hold up under scrutiny?

Ginkgo Biloba

Ginkgo biloba, a Chinese herbal remedy derived from the leaves of the ginkgo tree, is probably the best-known supplement promising brain benefits. Despite previous negative results from a large-scale clinical trial, new reviews of the evidence keep holding out possible benefits.

Most recently, a review of 21 trials totaling 2,608 participants found some positives for the traditional remedy. Compared with conventional medicine alone, ginkgo biloba in combination with conventional medicine was superior in improving Mini-Mental State Examination (MMSE) scores at 24 weeks for patients with Alzheimer’s disease or mild cognitive impairment. The addition of ginkgo biloba also was associated with better scores on Activity of Daily Living tests among patients with Alzheimer’s.

When compared with placebo or conventional medicine in individual trials, ginkgo biloba demonstrated similar but inconsistent findings; adverse events were mild. The researchers cautioned, however, that “the general methodological quality of included trials was moderate to poor.” Due to limited sample size, inconsistent findings and methodological quality of included trials, they added, more research is warranted to confirm the effectiveness and safety of ginkgo biloba in treating mild cognitive impairment and Alzheimer’s disease.

A 2015 systematic review and meta-analysis involving a total of 2,561 participants concluded that 240 milligrams daily of ginkgo biloba stabilized or slowed decline in cognition, function, and behavior. A 2016 review also found potential benefits for patients with MCI or Alzheimer’s.

GEM: No Better Than Placebo

These somewhat positive findings stand in contrast to those of the Ginkgo Evaluation of Memory (GEM) study, a large and long-running clinical trial. GEM was a randomized, double-blind, placebo-controlled trial—the type considered the “gold stand-ard” of medical research—involving 3,069 participants, ages 72 to 96, at six academic medical centers. Researchers reported no difference in the rate of total dementia or in the rate of Alzheimer’s-type dementia between those given ginkgo and those ad-ministered a placebo. Participants already suffering from mild cognitive impairment saw no benefit from ginkgo biloba in preventing the progression to dementia. Subsequently, GEM also found that twice-daily doses of 120 milligrams of ginkgo extract worked no better than a placebo in slowing cognitive decline.

Those negative results were buttressed by a French study testing 120 milligrams of ginkgo twice a day versus placebo among 2,854 patients, ages 70 and up. Participants were free of dementia, but had reported memory problems to their physicians. After five years of follow-up, 61 of those randomly assigned to ginkgo and 73 in the placebo group developed dementia—a difference that was not statistically significant.

The bottom line? At best, further research is needed before recommending gingko supplements, which may have side effects, including gastrointestinal upset, allergic reactions, and increased bleeding risk.

Ginseng and Grape Seed Extract

Other plant products marketed for brain benefits (among other claims) include ginseng and grape seed extract. These have not been as extensively studied as ginkgo, which means the evidence for any possible benefits is thin. A review by the National Cen-ter for Complementary and Integrative Health (NCCIH) concluded there’s not enough evidence to recommend these herbal remedies for protection against dementia and Alzheimer’s disease.

Only a few high-quality clinical trials have been conducted on Asian ginseng in Alzheimer’s disease. According to the NCCIH re-view, “Research results to date do not conclusively support health claims associated with the herb.”

As for grape seed extract, a few preliminary studies have looked at possible effects on the brain, but “there is currently insuffi-cient evidence to determine if grape seed extract is helpful in the prevention or treatment of cognitive decline or Alzheimer’s disease.” The NCCIH is pursuing further research on grape seed extract and brain disorders, as well as for possible heart benefits.

Other Ingredients

You might see other supplement ingredients with purported brain benefits, often sold in combination with the better-known ginkgo biloba. The only way to know what you’re getting in supplements sold for memory or “brain power” is close scrutiny of the Supplement Facts label. Also, check for seals of approval from certified sources to ensure that what’s listed on the label is accurate. Few of these less-familiar ingredients have been studied extensively, and even those for which preliminary results seem somewhat promising should be considered, at best, unproven:

• Vinpocetine: Sometimes added to supplements containing ginkgo, vinpocetine is a synthetic compound made to resemble a sub-stance found naturally in the periwinkle plant. It has been used in Europe to protect against strokes because it’s thought to in-crease blood flow to the brain. By extension, vinpocetine also is hypothesized to improve brain function. Studies of its effectiveness on healthy humans are rare and have been very small. In studies of older adults with memory problems associated with poor brain circulation or dementia-related disease, however, vinpocetine produced significantly more improvement than a placebo on tests of attention, concentration, and memory.
• Phosphatidylserine (PS): A fat-like substance found naturally in cell membranes, especially in the brain, PS is extracted from soybeans and, like vinpocetine, often sold in combination with other memory-boosters. Promoters may boast that PS is the only such in-gredient with a qualified health claim approved by the FDA; they are less likely to repeat the FDA’s qualification that, “There is little scientific evidence for this claim.” Nonetheless, it’s worth noting that a few small, short-term studies have shown promising results with PS in elderly subjects already suffering from memory problems. In one case, 100 milligrams of PS plus 80 milligrams of phosphatidic acid significantly improved memory, mood, and cognition in elderly subjects. Patients with Alzheimer’s disease experienced a stabilizing effect on daily functioning.
• Huperzine A: This moss extract is a Chinese herbal remedy thought to increase levels of the neurotransmitter acetylcholine in the brain. One review of the evidence in 10 trials in patients with Alzheimer’s disease or vascular dementia concluded that Huper-zine A could “significantly improve” cognitive scores. Those findings, however, do not mean that Huperzine A protects against cognitive decline in healthy individuals, as is claimed by some supplement formulations.

Considering Curcumin

If you like spicy curry dishes, you might be consuming a compound that has brain benefits. Curcumin (not to be confused with the spice called cumin) is the key component in turmeric, which gives curry powder its distinctive orange color. Turmeric has been a common ingredient for thousands of years in traditional South Asian cooking and has been a popular compound in traditional medicine there. Also known as Indian saffron, turmeric is harvested for its roots (rhizomes), which look much like ginger (to which the plant is related) except for turmeric’s vivid golden-orange color.

Only in the last decade or so has the curcumin found naturally in turmeric become the object of research attention in the Western scientific community, with more than 4,000 research articles published. As a result, even though evidence for curcu-min’s benefits remains preliminary, turmeric now can be found not only in well-stocked supermarkets but also in stores selling vitamins and other supplements. In supplement form, it may be labeled as either turmeric or curcumin or both.

Why might scientists suspect that curcumin could have brain benefits? People living in countries in which curry is a staple of the diet have much lower rates of Alzheimer’s disease than people in the U.S. One study of more than 1,000 non-demented el-derly Asians found that those who reported consuming the most curry performed better on the Mini-Mental State Examination than those who consumed less of the spice.

Studying Curcumin Supplements

More recent research has focused on supplements of curcumin, rather than relying on self-reported curry consumption and uncertain levels in the diet. (It’s also worth noting that the body may not actually absorb much curcumin from food.)

One randomized, double-blind, placebo-controlled trial tested both the immediate and four-week effects of a 400-milligram curcumin supplement in 60 healthy adults ages 60 to 85. One hour after supplementation, those receiving curcumin showed significantly improved performance on tests of working memory and sustained attention. After four weeks of treatment, curcumin was associated with significant improvements in working memory and mood. No negative side effects were observed and, in fact, subjects given curcumin saw significant reductions in both LDL and total cholesterol levels.

A second randomized, placebo-controlled, double-blind trial, lasting 12 months, investigated whether a curcumin formulation could prevent cognitive decline in a group of 96 older adults. Participants were randomly assigned to either a 1,500-milligram daily curcumin supplement or to a placebo. A battery of clinical and cognitive measures was administered at baseline and at six-month and 12-month follow-up assessments. The placebo group showed a decline in cognitive function at the six-month point that was not observed in the curcumin treatment group, resulting in a significant difference between the groups. No other differences were observed between the groups for all other clinical and cognitive measures, however.

Range of Benefits

Curcumin has antioxidant as well as anti-inflammatory properties, which may contribute to its apparent benefits. Research at UCLA suggests that in addition to anti-inflammatory effects, curcumin helps the immune system remove beta-amyloid, the protein that forms damaging plaques in the brains of Alzheimer’s patients. Curcumin also has a metal-chelation effect, binding to metals, such as copper, cadmium, and lead, that are toxic to nerve cells.

According to research in animals, curcumin also could promote the production of new brain cells (neurogenesis).These studies found that curcumin increases levels of brain-derived neurotropic factor (BDNF), a molecule that encourages neurogenesis. BDNF also protects brain cells from damage and stimulates connections between brain cells.

It’s possible that curcumin could be effective in countering depression and improving mood, because it seems to boost levels of the mood-enhancing neurotransmitters serotonin and dopamine. Much like the antidepressants called MAO inhibitors, curcu-min blocks the enzymes responsible for breaking down serotonin and dopamine. Animal tests have shown that curcumin enhances the antidepressant effects of medications, such as fluoxetine (Prozac) and (venlafaxine) Effexor.

Still Unproven

The jury is still out on curcumin, however. A comprehensive review of the evidence for its benefits against Alzheimer’s disease noted that clinical trials mostly have not been able to demonstrate the hoped-for benefits. Such shortfalls have been broadly at-tributed to difficulties with absorption, bioavailability, and the timing and length of intervention. The review concluded that “there is significant evidence that curcumin can act on multiple pathways” in the development of Alzheimer’s. Humans may be less re-sponsive to curcumin than animals, however.

Future studies, the review concluded, should concentrate on boosting the delivery of the compound and should include healthy community-dwelling older adults and those with subjective memory complaints, in longer-duration intervention studies.

If you want to try curcumin/turmeric, the NCCIH says it is generally considered safe in amounts tested for health purposes. High doses or long-term use may cause gastrointestinal problems, however. You should tell all your health-care providers about any supplements you use.

Creatine for Brain Strength?

Creatine, an amino acid-like compound, is used by athletes and bodybuilders to increase muscle mass and improve performance in intense physical competitions, such as cycling or rowing. With sales of $400 million a year, creatine is one of the most popular dietary supplements. You can obtain creatine naturally in the diet through the consumption of high-protein foods, such as meat, fish, and eggs. The body also synthesizes creatine from amino acids.

Could extra creatine strengthen your brain as well as your muscles? One review of the evidence concluded: “In relation to the brain, creatine has been shown to have antioxidant properties, reduce mental fatigue, protect the brain from neurotoxicity, and improve facets/components of neurological disorders like depression and bipolar disorder.”

The review added, “The combination of these benefits has made creatine a leading candidate in the fight against age-related diseases, such as Parkinson’s disease, Huntington’s disease, amyotrophic lateral sclerosis, long-term memory impairments associ-ated with the progression of Alzheimer’s disease, and stroke.” All of these potential benefits, however, remain categorized by the U.S. National Library of Medicine as, “Insufficient evidence to rate effectiveness.”

Research So Far

What evidence do we have to date? In animal testing, mice and rats fed a diet enhanced with creatine displayed improved memory and learning ability. In studies of healthy humans, supplemental creatine significantly improved working memory and intelligence scores among vegetarians and vegans, who are likely to have low creatine intake from their diets.

Supplements of creatine also helped relieve mental fatigue after an exam and improved the mental performance of young men suffering from sleep deprivation. In a test of healthy non-vegetarians not subjected to any unusual stress, however, creatine supplementation did not improve scores on a variety of cognitive tests.

Other studies have shown that patients with Alzheimer’s disease have decreased activity of a creatine enzyme in key areas of the brain, compared with healthy people of the same age. It’s possible that differences in this creatine enzyme contribute to the abnormal metabolism and neuron loss and dysfunction seen in Alzheimer’s patients. The beta-amyloid plaques associated with Alzheimer’s may inactivate or degrade this key creatine compound. Creatine also prevents oxidative damage, suggesting it might protect against beta-amyloid-induced oxidative stress in patients with Alzheimer’s disease.

People suffering from age-related cognitive decline might also benefit. One study found improved performance on tests of verbal and spatial short- and long-term memory.

Is Creatine Safe?

While more research is needed before recommending creatine as a tool against Alzheimer’s and cognitive decline, the evidence to date is more encouraging than for other supplements more popularly touted as “brain boosters.”

But, is creatine safe? According to the U.S. National Library of Medicine, creatine is likely safe when taken by mouth at doses up to 25 grams daily for up to 14 days. Lower doses up to 4 to 5 grams taken daily for up to 18 months also are likely safe. Some early research also suggests that creatine is possibly safe when taken in doses up to 10 grams daily for up to five years.

Side effects can include stomach pain, nausea, diarrhea, and muscle cramping. Creatine causes muscles to draw water from the rest of your body, so you need to drink extra water to avoid dehydration. People with bipolar disorder or kidney disease (or con-ditions such as diabetes that increase the risk of kidney disease) should not use creatine supplements.

Pills for Mood and Behavior

Supplements making memory and cognitive claims also may be marketed as beneficial for mood, depression, sleep quality, and “energy.” Other products focus primarily on these mental factors that affect mood and behavior, which in turn can indirectly af-fect cognition. The evidence for their effectiveness is mixed, though some may be safe alternatives to prescription medications. You also should exercise caution when taking any of these supplements with prescription drugs; tell your health-care professional first.

St. John’s Wort

Derived from a flowering plant traditionally harvested on St. John’s Day (June 24), St. John’s wort is an option for short-term treatment of mild depression, according to clinical guidelines from the American College of Physicians-American Society of In-ternal Medicine. A review of the evidence about St. John’s wort and major depression, published in the Cochrane Database, con-cluded that it was as effective as standard prescription antidepressants, with fewer side effects. The U.S. National Library of Medi-cine, however, cautions that, although some studies have reported benefits for depression, others have not. One large study sponsored by NCCIH found that St. John’s wort was no more effective than placebo in treating major depression of moderate severity.

Keep in mind, also, that St. John’s wort has serious interactions with a long list of medications, including the common blood thinner warfarin, so consult your physician before trying it. St. John’s wort was also among the herbal products targeted by a re-cent investigation as frequently failing to contain the listed ingredient.

Green Tea

We’ve seen how tea might benefit memory and cognition. Green tea and green tea extract also may combat depression. In one Japanese study, elderly participants who reported drinking four or more cups of green tea per day were 44 percent less likely to have symptoms of depression than those drinking one cup or less per day. A similar relationship was seen for green tea consumption and risk of severe depression. The NCCIH adds, “Some evidence suggests that the use of green tea preparations improves mental alertness, most likely because of its caffeine content.”

Valerian

Made from the root of valerian, a flowering plant, this herbal remedy has been used since ancient times. It may be effective against insomnia, although the NCCIH advises, “There is not enough evidence from well-designed studies to confirm this.” More-over, “There is not enough scientific evidence to determine whether valerian works for other conditions, such as anxiety or depression.”

Valerian does not relieve insomnia as fast as standard sleep medications, and continuous use for several days, even up to four weeks, may be needed before an effect is noticeable. Some studies have found that valerian doesn’t improve insomnia any better than a placebo. Valerian should not be taken with alcohol or sedative medications.

Ephedra: Beware

An evergreen, shrub-like plant native to Central Asia and Mongolia, ephedra contains an active ingredient called ephedrine, which can powerfully stimulate the nervous system and heart. Besides its popular use in weight-loss supplements, ephedra also has been touted for “increased energy.” But, ephedra’s risk of heart problems and stroke outweighs any benefits, according to the FDA, which in 2004 banned the sale of dietary supplements containing ephedra. The ban does not apply to traditional Chinese herbal remedies or to products such as herbal teas regulated as conventional foods, so beware.

Downside of Energy Drinks

You might also be tempted by the claims of so-called “energy drinks,” which have soared in popularity in recent years. The FDA has investigated reports of adverse events tied to these beverages and cautions that these drinks are not alternatives to rest or sleep. The most common ingredients are caffeine, sugar, B vitamins, and amino acids. Although both caffeine and sugar can give you a short-term jolt, there are safer ways to obtain caffeine (as well as the healthy phytonutrients in coffee and tea), and sugar just adds calories.

Science vs. Snake Oil

Reading this chapter, you might have been surprised to learn how dubious are the claims for some of the most popularly pro-moted and sold supplements touted for brain benefits. On the other hand, supplements you may have never associated with brain power (or may never have heard of)—such as curcumin and creatine—seem to be the most promising. That’s why it’s im-portant to keep up with the science of better brain power and stay skeptical about marketing claims, which are loosely regulated and may simply disguise what in an earlier era would have been called “snake oil.”

In any case, none of the evidence for these brain-boosting supplements compares to the proven benefits of a healthy dietary pattern. Your best insurance against cognitive decline as you age can be found in your fridge and pantry—not in pill bottles—as well as in other elements of a healthy lifestyle, which we’ll explore in the next chapter.

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Specifically, hemp seeds are rich in omega-3 fatty acids known as alpha-linolenic acid (ALA). Research has shown that ALA can help protect blood vessels from inflammatory damage. And, numerous studies have demonstrated that increased omega-3 fatty acid intake can help regulate blood pressure and help reduce blood pressure in people who have hypertension.

Hemp seeds also provide gamma-linolenic acid, which is believed to have anti-inflammatory properties. Plus, they’re rich in the amino acid arginine, an ingredient necessary for the production of nitric oxide, which opens and relaxes blood vessels.

Hemp seeds can be chopped into hearts or (see photo below) crushed into hemp seed powder. (Photo 65739635 © Marek Uliasz – Dreamstime.com)

Hemp Seed Nutrition Facts

Let’s take a look hemp seed nutrition benefits you can derive from a small quantity. Just 3 tablespoons of hemp seed provides:

• 9 grams of protein. Protein is essential for strong, healthy bones and muscles, is involved in digestive enzyme production, and serves as a building block of skin, blood, and cartilage. (See also our post High-Protein Foods Are Essential to a Healthy Diet.)
• 14 grams of monounsaturated fats (MUFA) and polyunsaturated fats (PUFA). Both MUFA and PUFA are associated with healthy cholesterol levels and lower risks of diabetes and heart disease. They’re also important for absorption of the fat-soluble vitamin A, vitamin D, vitamin E, and vitamin K.
• 210 milligrams of magnesium. Known to support bone formation, magnesium aids in vitamin D activation, helps metabolize carbohydrates and glucose, and helps prevent calcification in arteries.
• 495 milligrams of phosphorus. Phosphorus binds with calcium to form the building blocks of bones and teeth, supports growth and repair of cells and tissues, and is required for producing energy and regulating pH.
• 360 milligrams of potassium. Potassium helps control the electrical activity in the heart to maintain a regular heartbeat, aids in regulating sodium levels, is involved in the breakdown of carbohydrates, and is needed for muscle growth.
• 3 milligrams of zinc. Zinc supports healthy immune system function, is involved in blood clotting and wound healing, and plays a role in maintaining good eye health and vision. (See also our post Zinc: Does It Really Fight Off a Cold?)
• 3 milligrams of niacin. Known to support healthy nerve function, niacin also aids in digestive health, helps convert food into energy, and improves circulation. It’s also needed for production of stress-related hormones.

(Photo 65739635 © Marek Uliasz – Dreamstime.com)

Hemp Seed Storage and Preparation

Since hemp seeds do contain fat, proper storage is important to prevent spoilage. Keep your seeds in a tightly sealed container in your refrigerator or freezer. Storing them in a warm pantry or kitchen can cause the fat to break down and go rancid, and it can deplete hemp seed nutrition content.

Hemp Seed Nutrition Facts: No Connection to Marijuana

If you’re concerned about hemp’s relation to marijuana, rest assured that you won’t “get high” if you consume hemp seeds. The plants from which hemp seeds are harvested are in the Cannabis family, but they’re a different variety than the plants that produce marijuana, and they have only a trace amount of THC, the substance in marijuana that causes a psychoactive effect.

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Health Power in the Plant

Research has linked plant-based diets with lower risks of heart disease, obesity, hypertension, type 2 diabetes and certain types of cancer. Sherene Chou, MS, RD, a sustainable food and nutrition consultant, says, “Plant foods are associated with a lower risk of disease because plants contain more nutrients, vitamins, and minerals, and are rich in fiber.” In fact, a Harvard study found that people who increased their red meat intake by about 3.5 servings more per week raised their risk of developing type 2 diabetes by 50 percent, while those who reduced their red meat intake lowered their type 2 diabetes risk by 14 percent.

Better for the Planet. Studies consistently show that plant-based diets are better for the environment. Diets high in meat increase greenhouse gas emissions from food production and global land clearing, as well as rate of species extinction, according to research. In fact, data from Loma Linda University found that you could significantly reduce your carbon footprint by reducing animal foods in the diet: semi-vegetarians had a 20 percent lower carbon footprint than non-vegetarians, and pescitarians (vegetarians who eat fish) were 24 percent lower, vegetarians were 28 percent lower, and vegans were 42 percent lower.

Plant Protein Basics

Proteins are made of chains of amino acids; nine are essential, meaning they must be included in the diet: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Proteins in the human body contain consistent amounts of these essential amino acids. Foods with similar levels, such as animal foods, soy and some grains, are considered “complete” or “high-quality,” compared with other plant protein sources, which may have a lower percentage of at least one amino acid.

Plant Protein Quality

All plant foods contain at least some of every essential amino acid, but in general, legumes are lower in methionine and most other plant foods are lower in lysine. As long as you consume a variety of plant foods throughout the day—even if you are exclusively vegan—you can get an adequate amount of amino acids. Chou says, “You do not need to purposefully ‘combine’ foods during each meal to make them ‘complete’ because your body can store essential amino acids. It is critical to eat a variety of plant foods throughout the day for your caloric needs, and to include high-quality plant proteins at each meal.”

Plant Protein Strategies. Include high-protein foods (see Plant Protein Food Sources) in each plant-based meal in order to feel satisfied, suggests Jack Norris, RD, plant-based expert and co-author of Vegan for Life. He adds, “Simply removing animal products from your diet is going to leave you with mostly low-calorie foods, such as salads, vegetables, and fruit. Eating only these foods could quickly leave you feeling hungry and weak.”

Plant Protein Options

While a couple of decades ago, you might have been hard pressed to find tofu, veggie burgers, or plant-based milk in mainstream supermarkets or restaurants, now they are everywhere. Most supermarkets have plant-based sections, and restaurants are offering more options, including Taco Bell (which has a “Vegetarian Certified” menu), Wendy’s, Chipotle, and TGIF. The best plant proteins come from whole, nutrient-rich foods, such as pulses (beans), soy foods (tofu, tempeh), nuts, and seeds.

Try these delicious plant-based meal options:

• Veggie-burger on a whole grain bun with lettuce, tomato, and avocado
• Chickpea curry with brown rice and a cucumber salad
• Pasta with white beans, pine nuts, and zucchini
• Tofu with ratatouille and farro
• Tempeh, vegetable, quinoa stir-fry.

—Sharon Palmer, RDN

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You’ll lose weight quickly on the military diet because it’s a starvation-platform diet. Nutritionists warn, however, that the weight will come back just as quickly when you return to eating normally. And, in the process, you may not be doing your overall health any favors.

“Fad or crash diets severely restrict calories or the types of food you are allowed to eat,” according to the U.S. National Library of National Library of Medicine. “They may sound promising, but they rarely lead to permanent weight loss. They also may not provide all of the nutrients your body needs.”

So What Is the Military Diet?

Nutrition experts tend to classify the military diet as a trendy type of “crash diet.”

The military diet is sometimes called the “three-day diet.” The reason: Because over the course of a week, it involves three days on the military diet menu and four days off.

During the diet days, you eat a rigid, structured, low-calorie menu. On the other four days, you’re encouraged to eat “normally,” but to eat fewer than 1,500 calories per day. Healthline.com reports that the three diet days’ total calorie intake is 1,100 to 1,400 calories per day.

We found no scientific studies supporting the military diet. A recent study done at the European Society of Cardiology, however, showed that crash diets can cause a transient deterioration in heart function.

“Crash diets, also called meal-replacement programs, have become increasingly fashionable in the past few years,” said lead author Dr. Jennifer Rayner, Oxford Centre for Magnetic Resonance, University of Oxford, Oxford, UK. “The metabolic improvements with a very low-calorie diet, such as a reduction in liver fat and reversal of diabetes, would be expected to improve heart function. Instead, heart function got worse in the first week before starting to improve.”

What You Eat on the Military Diet

A rigid menu for three days within a week’s time on the so-called military diet may leave you feeling famished—and grumpy.

A website called TheMilitaryDiet.com offers the full menu for three days of dieting. It’s important that you eat exactly what the diet instructs on those three days, according to the website, although there is a substitutions list for those who don’t like the suggested foods. This is important, according to the site, because the diet is designed to “kick start your metabolism and promote fat burning.” Unfortunately, no scientific studies can back up the claim that certain foods can boost your metabolism.

“Not only does this statement not have any scientific evidence to back it up, but it’s so absolutely contrary to everything we know about our metabolism,” says LegionsAthletics.com. “The only things you can really do to ‘increase your metabolism’ are to exercise regularly and build muscle. Stimulants like caffeine can also have a temporary effect.”

There are no surprises on the menu for the military diet. “The diet is a combination of low-calorie, chemically compatible foods designed to work together and jump-start your weight loss,” according to TheMilitaryDiet.com. The rigid three-day diet includes foods like grapefruit, toast, eggs, crackers, two tablespoons of peanut butter, cottage cheese, specific fruits and vegetables, and coffee (water is highly recommended, too). The menu does allow either a cup (days 1 and 3) or a half-cup (day 2) of vanilla ice cream at dinner.

There’s no snacking allowed, and you can substitute only from a recommended substitution list.

What Are the Risks of the Military Diet?

One of the most commonly stated downsides of the military diet is that you will likely feel very hungry most of the time, and that may make you grumpy. (See also our post “Why Am I Always Hungry, Even After I Eat?“)

The website LiveItBeautiful.com states, “The military diet plan is designed to help you lose weight in just three days, which can affect some people adversely…. [S]ide effects or health conditions you can experience with the military diet plan include: dehydration, headaches, weakness, irritability, fatigue, muscle loss, and irregular menstruation.”

Will starving yourself for three days work? Probably. Anytime you take in fewer calories than you burn, you lose weight. Plus, you lose water weight.

Will the weight loss last? Probably not, say most nutrition experts, once you return to your old eating habits. In other words, you’re not going to change your eating habits in three days on a rigid-format diet plan.

Is it dangerous? Probably not, for the very short term, for most of us. However, anyone battling a chronic illness of any type should consult his or her physician before trying the military diet.

What Are the Advantages of the Military Diet?

Nearly every source we consulted said that quick weight loss was indeed one of the advantages of the military diet. Some nutritionists pointed out that if a quick weight loss motivates you to then properly drop excess weight, the military diet might be worth a try.

Supporters of the military diet say you do not need to exercise to lose the weight—just follow the rigid menu for three days. This is a big plus for many people—but it’s a shortcut that doesn’t fly with most health experts. The only reliable way to truly boost your metabolism is to exercise and build muscle.

Also, you don’t have to count calories; just eat the prescribed menu. And you don’t have to think about cobbling together meal plans; just eat follow the military diet menu. Some people feel this “tell me” type of diet plan is a plus because it doesn’t require thought or creativity.

If a quick burst of weight loss—whether it ultimately stays off or not—motivates you to continue to lose weight and leads to healthier habits, then the military diet might be helpful. But overall, the military diet is far from a lifestyle-changing, long-term diet program.

And just remember—nutritionists would urge that you:

1. Get your doctor’s approval
2. Incorporate exercise into your diet program
3. Make permanent changes in your eating habits.

Without these three elements—which are not part of the military diet—the weight you lose on the military diet will likely last about as long as the military diet itself.

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Making diet changes can be a challenge, especially if you’re cutting out a number of foods. But what often gets overlooked in the diet du jour hoopla is that data shows just making small changes in eating habits, such as realistic reductions in calorie intake, are enough to bring about meaningful improvements in health measures, like body weight.

“Change can feel overwhelming, and when people try to take on too much at once, it can lead to giving up before they reach their goals,” says New York nutritionist Samantha Cassetty, MS, RD. “Make a small change, like adding more veggies to meals. When that goal is achieved, it can create a sense of accomplishment and strengthen your resolve.”

6 Small Diet Tips You Can Follow

Here are a handful of easy to implement diet tips for better health and lasting weight-loss success.

#1 Take it Slow. The simple task of lingering at the dining table could help you avoid weight creep. A 2018 study published in BMJ Open found that adults who had a tendency to inhale their meals were 29 percent more likely to be overweight than those who ate at a normal speed, and 42 percent more likely to be overweight than people who ate particularly slowly. “When we rush through meals, we tend to overeat since we’re not registering fullness,” notes Cassetty. “Simply slowing down, putting your fork down between bites, enjoying conversation with people around you, and creating a memorable experience around your meal or snack can help your brain send ‘feel-full’ signals and help you naturally eat less.”

#2 Scale Down. Eating and drinking smaller portions, and in turn, fewer calories, can be as simple as outfitting your kitchen with smaller plates, bowls and glassware. “We often eat on autopilot, so when we sit down to a big plate of food, we may be primed to finish it,” Cassetty says. “If the plate or bowl were smaller, yet still filled with food, you may still finish it, but you’ll automatically eat fewer calories.”

#3 Drink, then Eat. Water might be the perfect no-fuss appetizer. A study in the Obesity found that adults who guzzled 2 cups of water 30 minutes before their main meals lost more weight (about 3 pounds) over a 3-month period than those who did not preload their meals with water. Other research shows drinking more water each day (1-3 cups) can be an effective strategy towards eating fewer calories. “If you drink water before a meal, you begin to feel full before you sit down to eat, so you’ll wind up eating less and taking in fewer calories,” explains Cassetty. Drinking more water throughout the day also prevents dehydration which your body may mistake as hunger.

#4 Fill up on Fiber. Adding an extra serving or two of high-fiber food to your daily diet could pay off big time for your health and slim down pursuit. A University of Massachusetts Medical School study found that participants instructed to make one dietary change—eat more fiber—were as likely to drop pounds as those following an eating plan involving several dietary measures. Not only does fiber help keep you feeling full so you may eat less, but science suggests its ability to increase the levels of beneficial bugs in our guts as another potential way it can bolster health and improve body composition. So work at adding in some more fiber-rich foods, like whole grains, vegetables, legumes, and seeds into your “no-diet” diet.

#5 Rise and Dine on Protein. Full of bread, cereals and fruits, breakfast is often dominated by carbohydrates. But a number of studies suggest that getting enough protein in the morning can play a big role in shaving off unwanted pounds. By slowing down digestion and positively impacting hunger hormones, protein does a better job at waylaying hunger than carbohydrates. The upshot is that you should make it a priority to include high-protein foods like eggs, yogurt, beans and nut butter in your breakfast routine.

#6 Shuffle your Calories. Many people eat a major chunk of their calories at dinner, but it might be time to fill up at lunch instead. In a 2016 American Journal of Clinical Nutrition study, participants who ate their biggest meal of the day at lunch lost more weight during a 3-month weight loss program than those who consumed their main meal at dinner. Differences in hormone levels throughout the day could mean we burn more of the calories consumed earlier in the day than towards the evening. Insulin sensitivity may also fall as the day progresses, which could impact how the body handles calories. So consider eating a larger portion of your daily calories at breakfast and lunch and then focusing on a lighter dinner.

—Matthew Kadey, MS, RD

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