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18 Healthy Foods for Your Weight Loss Journey

By
Scarlett Murray
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18 Healthy Foods for Your Weight Loss Journey

Eating nutrient-rich foods, such as lean protein and legumes, can support your overall health and help you manage your weight.

While weight loss is not a magic bullet for health and not everyone needs to pursue it, it may be something you want to work toward to feel your healthiest. Just make sure to talk with a healthcare professional before making drastic changes.

If losing weight is your goal, these 16 foods may help support a healthy weight loss journey.

Eggs are incredibly nutrient-dense and high in protein and fat, which help you feel full.

In a 2020 study that included 50 people with overweight or obesity, researchers found that eating eggs and buttered toast for breakfast — instead of cereal, milk, and orange juice — increased the participants’ feelings of fullness for the next 4 hours.

Similarly, another study involving 48 adults found that those who ate a breakfast containing protein from eggs, as well as high fiber foods, reported greater satiety (fullness) than those who ate low fiber cereal and milk.

Leafy greens such as kale, spinach, and collard greens pack fiber and nutrients that can help keep you satisfied and hydrated.

What’s more, leafy greens contain thylakoids, plant compounds that have been linked with increased satiety and better appetite management.

However, more research is needed on the effects of thylakoids from food sources rather than supplements.

Fish is loaded with high quality protein, healthy fats, and other important nutrients. That combination keeps you feeling full and can help you manage your weight.

What’s more, fish — and seafood in general — may supply a significant amount of iodine, which is necessary for maintaining thyroid function and metabolism.

Skinless chicken breast and lean red meats such as tenderloin and flank steak pack protein and iron and have less saturated fat than other cuts of meat. All these qualities make them great options to support weight management and heart health.

Just be sure to enjoy red meat in moderation and opt for healthier cooking methods when possible to prevent any negative health effects.

Limiting smoke and wiping away drippings while cooking red meat can also help prevent the formation of harmful compounds that have been linked to cancer.

Potatoes and other root vegetables have several properties that make them wonderful foods for weight loss and optimal health.

On a scale called the Satiety Index, which measures how filling different foods are, boiled white potatoes scored the highest of all the foods tested.

If you allow potatoes to cool after boiling, they will form large amounts of resistant starch, a fiber-like substance that has been linked to weight loss in animal studies.

Beans and other legumes, such as lentils, black beans, and kidney beans, can be beneficial for weight loss.

Those foods tend to be high in protein and fiber, two nutrients that promote satiety. They also may contain some resistant starch.

Between the slurping, smelling, tasting, cooling, and chewing, soup may take you longer to eat than other foods. This may help you eat more mindfully.

Incorporating a vegetable-based clear soup before your meal can also be a way to feel fuller and eat less overall, which may promote weight loss.

Not only are avocados rich in heart-healthy fats, but they also contain a lot of water and fiber, which make them very filling.

Additionally, they help your body absorb important fat-soluble vitamins and contain many important nutrients, including fiber and potassium.

It’s worth keeping in mind that avocados are energy-dense, so being mindful of portions is key when weight loss is your goal.

Nuts are high in heart-healthy unsaturated fat and provide you with protein, fiber, and other plant compounds that benefit heart health.

Studies have shown that eating nuts can improve metabolic health and even promote weight loss.

But, as with any high fat food, it’s a good idea to be mindful of portion sizes when eating nuts and to eat only to the point of satiety.

Recent studies show that a diet rich in whole grains can help support healthy weight loss.

That’s because they’re loaded with fiber and contain a decent amount of protein. Notable examples include oats, brown rice, and quinoa.

Chili peppers contain capsaicin, a substance that makes hot peppers such as chilis spicy.

Some studies show that capsaicin can improve how fast your body metabolizes fat and increase your sensation of fullness. Together, these may support your healthy weight loss journey.

Still, more research is needed to learn about this effect, especially regarding capsaicin from food sources.

Most fruits have properties that make them great for helping you reach or maintain a healthy weight.

Even though fruits contain natural sugar, they have a low energy density and are loaded with micronutrients. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream.

Whenever possible, it’s a good idea to consume a variety of fruits of different colors, particularly those that are in season.

Chia seeds are highly nutritious and rich in fiber, which can promote feelings of fullness.

In one small 2017 study of 24 adults, those who ate either 0.33 ounces (7 grams) or 0.5 ounces (14 grams) of chia seeds with yogurt as a midmorning snack had increased feelings of satiety and ate less at lunch.

What’s more, chia seeds are high in omega-3 fatty acids, which may support weight management.

Greek yogurt is great for weight management, as it contains a good amount of protein per serving.

What’s more, certain types of yogurt contain probiotic bacteria that can improve the function of your gut.

Consider choosing full-fat yogurt. While the evidence is still mixed, some studies show that full-fat dairy is associated with a reduced chance of developing obesity and type 2 diabetes over time.

In addition, full-fat dairy can help you feel full longer.

What foods help fast weight loss?

Fruits and vegetables are high in fiber but low in calories, so eating them in place of higher-calorie snacks may help with fast weight loss. Losing about 1–2 pounds per week is generally considered the fastest rate that is healthy.

What foods burn more belly fat?

Some studies suggest that following a high fiber diet may support decreased body fat. Examples include chia seeds, whole grains, cruciferous vegetables, and legumes.

But foods on their own cannot make you burn fat. The only way to truly burn body fat is by eating fewer calories than you burn.

What food burns the most weight?

High protein foods may be especially helpful for weight loss. Lean meat, fish, legumes, and dairy products are great sources of protein. But to lose weight, you also need to make sure you’re eating fewer calories than you burn.

Many foods are delicious, nutritious, and supportive of your goals to reach or maintain a healthier weight. These are mainly whole foods such as fish, lean meats, vegetables, fruit, nuts, seeds, and legumes.

Along with moderation and regular exercise, eating these nutritious foods should help pave the way to a healthy life.

What Is the Okinawa Diet? Foods, Longevity, and More

By
Scarlett Murray
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0
What Is the Okinawa Diet? Foods, Longevity, and More

The Okinawa diet gets its name from the traditional eating style of those living on Japan’s Okinawa island. The diet is low-calorie and carb-based typically, but today consists of more protein and fat.

Okinawa is the largest of the Ryukyu Islands located off the coast of Japan between the East China and Philippine Seas.

Okinawa belongs to one of five regions of the world known as blue zones. People who reside in blue zones live exceptionally long, healthy lives compared to the rest of the world’s population (1).

The lifespans enjoyed by Okinawans may be explained by several genetic, environmental, and lifestyle factors. That said, experts believe that one of the strongest influences is diet.

This article explores the Okinawa diet, including its primary foods, health benefits, and possible drawbacks.

In the purest sense, the Okinawa diet refers to the traditional eating patterns of the people living on the Japanese island of Okinawa. Their unique diet and lifestyle are credited with giving them some of the longest lifespans on the planet.

The traditional Okinawa diet is low in calories and fat while high in carbs. It emphasizes vegetables and soy products alongside occasional — and small — amounts of noodles, rice, pork, and fish.

In recent years, the modernization of food production and dietary habits has led to a shift in the macronutrient content of the Okinawa diet. Although still low-calorie and primarily carb-based, it now contains more protein and fat.

The macronutrient breakdown of the Okinawa diet is outlined in this table (2):

Additionally, Okinawan culture treats food as medicine and utilizes many practices from traditional Chinese medicine. As such, the diet includes herbs and spices known for having health benefits, such as turmeric and mugwort (2).

Okinawan lifestyle also emphasizes daily physical activity and mindful eating practices.

The health benefits associated with the traditional Okinawan diet have given rise to a mainstream version intended to promote weight loss. While it encourages intake of nutrient-dense foods, this offshoot is heavily influenced by the Western diet.

Summary

The Okinawa diet — which is high in carbs and vegetables — refers to the traditional dietary and lifestyle habits of people who live on the Japanese island of Okinawa. A mainstream version promotes weight loss.

Many of the Okinawa diet’s benefits may be attributed to its rich supply of whole, nutrient-dense, high-antioxidant foods.

Essential nutrients are important for the proper function of your body, while antioxidants protect your body against cellular damage.

Unlike other Japanese, Okinawans consume very little rice. Instead, their main source of calories is the sweet potato, followed by whole grains, legumes, and fiber-rich vegetables.

The staple foods in a traditional Okinawan diet are (2):

  • Vegetables (58–60%): sweet potato (orange and purple), seaweed, kelp, bamboo shoots, daikon radish, bitter melon, cabbage, carrots, Chinese okra, pumpkin, and green papaya
  • Grains (33%): millet, wheat, rice, and noodles
  • Soy foods (5%): tofu, miso, natto, and edamame
  • Meat and seafood (1–2%): mostly white fish, seafood, and occasional pork — all cuts, including organs
  • Other (1%): alcohol, tea, spices, and dashi (broth)

What’s more, jasmine tea is consumed liberally on this diet, and antioxidant-rich spices like turmeric are common (2).

Summary

The traditional Okinawa diet is comprised of very nutritious, mostly plant-based foods — especially sweet potatoes. These foods provide a rich supply of antioxidants and fiber.

The traditional Okinawa diet is quite restrictive compared to a modern, Western diet.

Because of Okinawa’s relative isolation and island geography, a wide variety of foods have not been accessible for much of its history.

Thus, to follow this diet, you’ll want to restrict the following groups of foods (2):

  • Meats: beef, poultry, and processed products like bacon, ham, salami, hot dogs, sausage, and other cured meats
  • Animal products: eggs and dairy, including milk, cheese, butter, and yogurt
  • Processed foods: refined sugars, grains, breakfast cereals, snacks, and processed cooking oils
  • Legumes: most legumes, other than soy beans
  • Other foods: most fruit, as well as nuts and seeds

Because the modern, mainstream version of the Okinawa diet is based primarily on calorie content, it allows for more flexibility.

Some of the lower-calorie foods like fruit may be permitted, although most of the higher-calorie foods — such as dairy, nuts, and seeds — are still limited.

Summary

The Okinawa diet limits or eliminates several groups of foods, including most fruit, meat, dairy, nuts, seeds, and refined carbs. The traditional form of the diet is historically restrictive because of Okinawa’s geographic isolation.

The Okinawa diet has a number of health benefits, which are often attributed to its high antioxidant content and high-quality, nutritious foods.

Longevity

The most notable benefit of the traditional Okinawa diet is its apparent impact on lifespan. Okinawa is home to more centenarians — or people who live to be at least 100 years old — than anywhere else in the world (4).

Proponents of the mainstream version of the diet claim that it also promotes longevity, but no substantial research is available to validate these claims.

Many factors influence longevity, including genetics and environment — but lifestyle choices also play a significant role.

High levels of free radicals — or reactive particles that cause stress and cellular damage in your body — may accelerate aging (5).

Research suggests that antioxidant-rich foods may help slow the aging process by protecting your cells from free radical damage and reducing inflammation (6).

The traditional Okinawa diet is comprised primarily of plant-based foods that offer potent antioxidant and anti-inflammatory capacities, which possibly promote a longer lifespan.

The diet’s low-calorie, low-protein, and high-carb foods may also promote longevity.

Animal studies suggest that a calorie-restricted diet made up of more carbs and less protein tends to support a longer lifespan, compared to high-protein Western diets (7, 8).

More research is needed to better understand how the Okinawa diet may contribute to longevity in humans.

Reduced risk of chronic diseases

Okinawans not only live long lives but also experience fewer chronic illnesses, such as heart disease, cancer, and diabetes.

Diet likely plays a role, as Okinawan foods boast essential nutrients, fiber, and anti-inflammatory compounds while being low in calories, refined sugar, and saturated fats.

In the traditional diet, most calories come from sweet potatoes. Some experts even claim that the sweet potato is one of the healthiest foods you can eat (2).

Sweet potatoes provide a healthy dose of fiber and have a low glycemic index (GI), meaning that they don’t contribute to sharp rises in blood sugar. They also offer essential nutrients like calcium, potassium, magnesium, and vitamins A and C (2).

What’s more, sweet potatoes and other colorful vegetables frequently consumed on Okinawa contain powerful plant compounds called carotenoids.

Carotenoids have antioxidant and anti-inflammatory benefits and may play a role in preventing heart disease and type 2 diabetes (9, 10).

The Okinawa diet also supplies relatively high levels of soy.

Research suggests that particular soy-based foods are associated with a reduced risk of chronic illnesses like heart disease and certain types of cancer, including breast cancer (11).

Summary

Many of the foods that make up the traditional Okinawa diet may support a longer lifespan and a reduced risk of chronic illnesses.

Although the Okinawa diet has many benefits, possible drawbacks exist as well.

Fairly restrictive

The traditional Okinawa diet excludes different groups of foods — many of which are quite healthy.

This can make strict adherence to the diet difficult and may limit valuable sources of important nutrients. Moreover, some Okinawan foods may not be accessible depending on your location.

For instance, the diet contains very little fruit, nuts, seeds, and dairy. Collectively, these foods provide an excellent source of fiber, vitamins, minerals, and antioxidants that can boost your health (12, 13, 14).

Restricting these food groups may not be necessary — and could be detrimental if you’re not careful to replace missing nutrients.

For this reason, some people prefer the mainstream, weight loss version of the Okinawa diet because it’s more flexible with food choices.

Can be high in sodium

The biggest downside to the Okinawa diet may be its high sodium content.

Some versions of the diet dole out as much as 3,200 mg of sodium per day. This level of sodium intake may not be appropriate for some people — particularly those who have high blood pressure (2, 15).

The American Heart Association recommends limiting sodium intake to 1,500 mg per day if you have high blood pressure and 2,300 mg per day if you have normal blood pressure (16).

High sodium intake can increase retention of fluid within blood vessels, leading to increased blood pressure.

Notably, the Okinawa diet tends to be high in potassium, which may offset some of the potential negative effects of high sodium intake. Adequate potassium intake helps your kidneys remove excess fluid, resulting in reduced blood pressure (17).

If you’re interested in trying the Okinawa diet but need to limit your sodium intake, try to avoid the foods highest in sodium — such as miso or dashi.

Summary

The Okinawa diet has several downsides, including high sodium intake and unnecessary restriction of specific food groups. However, the diet can be modified to lower salt content and incorporate a wider array of foods.

Although the Okinawa diet has many positive health effects, some people may prefer a less restrictive or less carb-heavy diet.

Several aspects of the diet may benefit your health, such as its emphasis on vegetables, fiber, and antioxidant-rich foods coupled with its restrictions on sugar, refined grains, and excess fat.

Lifestyle principles promoted by Okinawan culture — including daily exercise and mindfulness — may also provide measurable health benefits.

That said, these principles can likewise be applied to many other diets and lifestyles.

If you’re unsure whether the Okinawa diet fits your dietary goals, consider talking to your dietitian or healthcare provider to create a plan tailored to your needs.

Summary

The Okinawa diet emphasizes many different healthy dietary and lifestyle principles, including high vegetable intake. However, it may be too restrictive or carb-heavy for some individuals.

The Okinawa diet is based on the foods and lifestyle of Okinawa islanders in Japan.

It emphasizes nutrient-dense, high-fiber vegetables and lean protein sources while discouraging saturated fat, sugar, and processed foods.

Although its benefits may include a longer lifespan, it can be restrictive and high in sodium.

Still, a modern form of the diet lifts some of these restrictions and is geared toward weight loss. Keep in mind that this modern version has not undergone rigorous scientific study.

If you’re interested in improving your overall health and boosting your longevity, the Okinawa diet could be worth trying out.

How to Lose Weight Fast in 3 Simple Steps

By
Scarlett Murray
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0
How to Lose Weight Fast in 3 Simple Steps

1. Eat protein, fat, and vegetables

Aim to include a variety of foods at each meal. To balance your plate, your meals should include protein, fat, vegetables, and complex carbohydrates.

The following are the recommended amounts you should eat by age according to the Dietary Guidelines for Americans 2020-2025:

Protein

Eating a recommended amount of protein is essential to help preserve muscle mass while losing weight.

Diets with adequate protein may also reduce cravings and snacks by helping you feel full and satisfied.

The following are examples of foods that contain protein with amounts and servings from the U.S. Department of Agriculture’s Food Data Central database.

Vegetables

All vegetables can be nutrient-rich additions to your diet. Aim to eat about 2.5 cups of vegetables daily.

Examples of vegetables include:

  • leafy greens
  • tomatoes
  • bell peppers
  • green beans
  • squash

If you are deciding what foods you should eat, note that certain vegetables — like potatoes, sweet potatoes, and corn — are considered carbs or grains when on the plate because they’re higher in carbs and calories. Be mindful of your portion sizes when adding these vegetables to your plate.

Healthy fats

Healthy fats like olive oil, avocado, nuts, and seeds are great choices for your eating plan.

Note that oils are composed of 100% healthy fats. Although some, like olive oil, are considered healthy, they also provide 9 calories per gram, compared to protein and carbs, which provide only 4 calories per gram.

For this reason, it’s important to eat healthy fats in moderation and limit saturated and trans-saturated fats.

The following are examples of other foods that contain healthy fats:

Butter and coconut oil should be enjoyed only in moderation due to their high saturated fat content.

Summary

Try to assemble each meal with a protein source, healthy fat source, complex carb, and vegetables.

2. Move your body

The Physical Activity Guidelines for Americans recommend combining cardio workouts with weight training for optimal health.

Cardio workouts include things such as walking, jogging, running, cycling, or swimming. Learn more about types of weight training exercises.

Be sure to talk with a doctor before starting a new exercise plan.

Summary

A combination of aerobic and weight training are good for your health. While each type of exercise is good on its own, together they are better at helping you lose weight.

3. Eat more fiber

Fiber moves slowly through the digestive tract and can help you feel fuller for longer to support weight loss.

It might also stabilize blood sugar levels, promote regularity, and protect against certain chronic conditions.

Food groups like grains and fruit that contain a lot of fiber include fruits, vegetables, whole grains, breads, and legumes. Aim to eat 2 cups of fruit and 6 oz of grains daily. Many vegetables and legumes also contain fiber.

The following are examples of foods that contain fiber with their recommended daily servings:

Summary

Increasing your intake of fiber-rich foods could promote weight loss and support overall health.

4. Eat mindfully

Having a good understanding of how your body responds to food and eating can help you make sure you’re not overeating. This is known as mindful eating. It can involve the following:

  • eating more slowly
  • learning to recognize when you’re hungry vs. when you’re craving food for emotional reasons
  • cooking colorful foods with a variety of textures to prolong and enjoy your meals

The reason eating quickly can be problematic is that it doesn’t allow your brain to register consciously when you’re full.

Eating slowly gives your stomach more time to tell your brain you’re full, which helps you learn to distinguish the feeling of genuine hunger vs. fullness. This can result in you eating less.

Try minimizing distractions while you eat and follow these strategies for mindful eating to slow down during your meals. Learn more about mindful eating and weight loss.

Summary

Practicing mindful eating can help you feel more full and avoid overeating.

5. Stay hydrated

Drinking plenty of water can help promote weight loss by reducing your food intake, especially if you drink water before a meal.

It might also work by increasing fat burning, which can help enhance long-term weight loss.

Be sure to choose water or other low-calorie drinks rather than sugar-sweetened beverages like soda, which are high in sugar and calories and could contribute to weight gain.

Other benefits from drinking water related to weight loss include helping you stay hydrated while you exercise and helping remove waste from the body. In general, drinking water helps your body run more efficiently.

Summary

Drinking water or other low-calorie beverages can reduce food intake and boost fat burning.

6. Get plenty of sleep

In addition to changing your diet and exercise routine, getting enough sleep each night may be beneficial for weight loss.

One study found that people who regularly sleep less than 7 hours per night are more likely to have a higher body mass index and develop obesity than those who sleep more.

Plus, sleep deprivation might also alter levels of hormones that control hunger and appetite.

As a general rule of thumb, it’s recommended to aim for at least 7 hours of high-quality sleep each night.

Summary

Not getting enough sleep may be linked to a higher risk of obesity and might negatively affect hormone levels.

What is the fastest way to lose weight?

Reducing your calorie intake and adding more physical activity to your routine can help you lose weight quickly and sustainably. That said, each person is different, and there may be other factors that need to be considered, such as your diet, what medications you’re taking, your hormones, your mood, and genetics.

How to lose weight in 7 days?

Decreasing your intake of processed foods and added sugar can help you lose weight in 7 days. Drinking plenty of water and adding fiber to your diet might also help. That said, many factors influence your ability to lose weight, and it’s better to aim for slower and more sustainable weight loss of 0.5-2 lbs per week.

How to lose belly fat fast?

Exercising, staying hydrated, and enjoying a balanced diet rich in nutrient-dense foods can help reduce belly fat. For more tips, check out this article.

How can I drop 10 pounds in 10 days?

Losing 10 pounds in 10 days is not realistic or sustainable. For safe and healthy weight loss, aim for 0.5-2 pounds of weight loss per week by changing your diet and lifestyle.

How to Avoid 7 Nutrient Deficiencies When Following a Keto Diet

By
Scarlett Murray
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0
How to Avoid 7 Nutrient Deficiencies When Following a Keto Diet

How to Avoid 7 Nutrient Deficiencies When Following a Keto Diet

The keto diet has soared in popularity, with many endorsing its benefits for weight loss, mental clarity, and increased energy. However, any dietary shift comes with its challenges. 

Among these, ensuring adequate nutrient intake stands paramount. While the keto regimen emphasizes high fat, moderate protein, and low carbohydrates, it’s essential not to overlook the potential for certain nutrient deficiencies. 

This guide offers a straightforward look into how to follow the keto diet, reap its benefits, and maintain a balanced nutrient profile. Whether you’re a keto enthusiast or a curious beginner, this is your go-to resource for a well-rounded approach.

Brief overview of the keto diet

The keto diet, short for “ketogenic,” has caught the attention of many health enthusiasts worldwide. At its core, this diet modifies the body’s usual energy sourcing habits. 

Rather than drawing energy primarily from carbohydrates, the body turns to stored fat, resulting in a state known as ketosis.

Key features of the keto diet

  • High fat intake: Typically, about 70-80% of daily calories come from fats [1]. This includes sources like avocados, olive oil, and nuts.
  • Moderate protein: Around 10-20% of daily caloric intake is sourced from proteins [1]. Common choices are meat, fish, and eggs.
  • Low carbohydrates: Only about 5-10% of daily calories are derived from carbs [1]. This means minimizing the consumption of grains, sugars, and most fruits.

Benefits many people report

  • Weight loss: With the body burning fat for energy, many experience notable weight reduction.
  • Mental clarity: Some individuals find improved focus and reduced brain fog.
  • Stable energy levels: Without sugar spikes from carb-heavy meals, many report consistent energy throughout the day.
challenges to be aware of

Challenges to be aware of

  • Initial fatigue: As the body adapts to this new energy source, it’s common to feel tired or lethargic. This is often termed the “keto flu” [2].
  • Limitations on food choices: With carbs restricted, some people find it challenging to adjust to a reduced variety of foods.
  • Potential nutrient deficiencies: Without careful planning, missing out on essential nutrients can become a concern.

Understanding the basics of the keto diet means recognizing both its potential advantages and its challenges.

As with any diet, it’s essential to research, plan, and consult with healthcare professionals to ensure the approach suits your unique needs and circumstances.

7 Nutrient deficiencies to avoid when on keto

1. Magnesium 

Magnesium is often called the “relaxation mineral” due to its crucial role in various body functions. This vital mineral aids muscle relaxation supports nerve function, plays a role in energy production, and even contributes to strong bones.

Why magnesium matters on keto

  • Muscle health: Magnesium helps muscles relax after contraction, reducing cramps and spasms.
  • Nerve function: Proper magnesium levels ensure efficient nerve transmission, crucial for reflexes and sensory functions.
  • Bone strength: About 50 to 60% of our body’s magnesium is stored in bones, contributing to their density and strength [3].

Keto-friendly magnesium sources

  • Spinach
  • Chard
  • Pumpkin seeds
  • Almonds
  • Avocados

2. Potassium

Potassium, a vital mineral, plays a central role in maintaining heart health, balancing body fluids, and ensuring efficient muscle and nerve function.

Why potassium is essential in keto

  • Muscle function: Potassium aids in muscle contractions, ensuring movement and strength.
  • Nerve transmission: This mineral assists in transmitting nerve impulses, facilitating communication between nerves and muscles.

Keto-friendly potassium sources

  • Avocados
  • Nuts (Almonds and walnuts)
  • Leafy greens (Spinach and kale)
  • Salmon
  • Mushrooms

3. Calcium

Calcium is widely recognized for its pivotal role in bone health. However, its significance extends to other critical functions, like heart health and muscle operation.

Why calcium is crucial in keto

  • Bone density: Calcium is the building block of our bones, ensuring strength and durability.
  • Heart function: This mineral assists the heart in maintaining a regular beat and ensuring efficient blood pumping.
  • Muscle activity: Calcium aids in muscle contraction and relaxation, allowing for smooth movement.

Keto-friendly calcium sources

  • Cheese
  • Sardines
  • Leafy greens (Collard greens and kale)
  • Almonds
  • Chia seeds

Although dairy products are typical calcium sources, diversifying with the foods listed above ensures you maintain bone health and support your heart and muscles efficiently.

4. Vitamin D

Vitamin D, often associated with sunlight, holds a vital place in our health profile. While it’s famous for enhancing calcium absorption, it also influences our immune system and mood regulation.

Why vitamin D matters on keto

  • Bone health: Vitamin D boosts calcium absorption in the gut, reinforcing bone density.
  • Immune system: This vitamin strengthens our body’s defenses, helping to ward off illnesses.
  • Mood regulation: Adequate vitamin D levels can positively impact mood and fend off feelings of depression [4].

Keto-friendly vitamin D sources

  • Fatty fish (Salmon and mackerel)
  • Fortified foods (Some dairy alternatives and mushrooms)
  • Egg yolks

5. Omega-3 fatty acids

Omega-3 fatty acids stand out as essential fats for their role in brain health and their positive impact on the heart. These fats have an anti-inflammatory effect, making them invaluable for overall wellness.

Why omega-3s are key in keto

  • Brain health: Omega-3s support cognitive functions, memory, and mood stability.
  • Heart wellness: These fatty acids can lower blood pressure, reduce triglycerides, and decrease the risk of heart diseases.
  • Inflammation reduction: Omega-3s combat inflammation, which is linked to numerous chronic diseases.

Keto-friendly omega-3 sources

  • Fatty fish (Salmon, mackerel, and sardines)
  • Chia seeds
  • Flaxseeds (Ground or as oil)
  • Walnuts
  • Krill oil
Omega-3 fatty acids

6. Fiber

Fiber, often associated with plant-based foods, plays an instrumental role in digestive health. It aids in regular bowel movements, supports a healthy gut microbiome, and even assists in controlling blood sugar levels.

Why fiber is important in keto

  • Digestive regularity: Fiber helps prevent constipation, ensuring smooth digestion.
  • Gut health: It fosters a favorable environment for beneficial gut bacteria.
  • Blood sugar control: Fiber can help stabilize blood sugar levels, reducing spikes after meals.

Keto-friendly fiber sources

  • Avocados
  • Chia seeds
  • Broccoli
  • Flaxseeds
  • Nuts (Almonds and pecans)

7. B vitamins

B vitamins represent a group of nutrients essential for our energy production [5] and the optimal functioning of our metabolism. These vitamins play a role in converting food into energy, maintaining skin and eye health, and assisting with brain function and red blood cell formation.

Why B vitamins are beneficial on keto

  • Energy production: B vitamins help the body convert dietary fats, proteins, and carbohydrates into usable energy.
  • Brain health: They support cognitive functions, memory, and mood regulation.
  • Metabolism boost: These vitamins are pivotal for maintaining a healthy metabolic rate.

Keto-friendly B vitamin sources

  • Eggs:
  • Leafy greens (Spinach and kale)
  • Fish (Fatty fish like salmon)
  • Beef
  • Sunflower seeds

Closing thoughts

Embracing the keto diet can bring about transformative health benefits, from weight loss to enhanced mental clarity. However, ensuring a balanced intake of essential nutrients remains paramount to reap these benefits fully. 

From the brain-boosting powers of Omega-3s to the digestive support of fiber, every nutrient has a unique role in our well-being. 

By mindfully incorporating sources of magnesium, potassium, calcium, vitamin D, omega-3 fatty acids, fiber, and B vitamins into our meals, we can craft a keto diet that not only helps achieve our health goals but also sustains overall vitality. Making informed food choices is the key to holistic wellness on keto.

FAQs

Why does keto cause nutrient deficiency?

The keto diet restricts certain food groups, primarily carbohydrates, which often include nutrient-rich fruits, grains, and legumes. This limitation can lead to decreased intake of specific vitamins and minerals, resulting in potential nutrient deficiencies.

Does the keto diet meet nutritional needs?

The keto diet can meet nutritional needs if carefully planned to include a variety of nutrient-dense foods. However, without proper planning, it may lack certain essential vitamins and minerals.

Can keto cause malnutrition?

Yes, if not properly planned and balanced, the keto diet can lead to deficiencies in essential nutrients, potentially causing malnutrition. It’s crucial to monitor and ensure a diverse intake of foods to prevent such issues on a keto regimen.

How can we prevent malnutrition on keto?

To prevent malnutrition on keto, it’s essential to diversify food choices, including nutrient-dense, keto-friendly options, and consider supplementation for any potential deficiencies. Regular nutritional assessments and consultations with healthcare professionals can also help ensure a balanced intake of all essential nutrients.

[1] https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/ 
[2] https://www.dietdoctor.com/low-carb/keto/flu-side-effects 
[3] https://lpi.oregonstate.edu/mic/minerals/magnesium 
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8584834/ 
[5] https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/

The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

11 Foods That Shouldn’t Be Staples in Your Diet

By
Scarlett Murray
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0
11 Foods That Shouldn’t Be Staples in Your Diet

The more we learn about nutrition, the more researchers find that the processes we use to make food delicious and shelf-stable strip the food of what makes it nutritious. 

While occasionally eating highly processed foods can be offset by a diet rich in vegetables, fruits, whole grains and proteins, certain food preparations simply don’t bring much nutrition to the table. When the following foods make up the primary part of your diet (or you don’t also benefit from lower-oil, higher-fiber foods) they’ve been associated with negative health outcomes.

11 foods that can negatively affect your health

While the following foods are particularly lacking in nutritive value, the point of paying attention to this list is less about cutting each item out entirely and more about realizing how little they bring to your diet. We don’t recommend you avoid these foods completely as food restriction can potentially trigger disordered eating. The main takeaway here is that it’s OK to eat the foods this list, as long was you’re also eating nutrient-rich foods that provide you with the vitamins and minerals you need. 

Health Tips logo

Many of the following foods contain highly refined grains, high amounts of trans fats or other processed fats that are hard for the body to use effectively. The food sources simply lack many of the key nutrients like dietary fiber that promotes gut health. Over time, depriving your body of the many vitamins, minerals and nutrients of whole foods like fruits, vegetables and whole grains may create deficiencies that have medical symptoms. 

White bread 

White bread is made with a kind of bread flour that is processed from wheat. The processing removes bran and germ: parts of wheat grain. Whole wheat will generally be darker and denser, due to the fact that it contains more nutrients and more fiber. These two aspects are great for your digestion and give your body the nutrition it needs. White bread has a nice light flavor but it’s made of just the endosperm layer of a wheat grain, and it contains less nutritional value. Instead, opt for whole grain bread, which is loaded with essential nutrients.

To learn more about how complex carbs help keep you healthy, check out why you should be eating more carbs, not less.

Potato chips 

Many of the reasons why eating too many chips can be harmful is because they don’t provide a balanced source of calories. The amount of oil and simple carbohydrates they contain makes them calorie-dense, but they aren’t correspondingly full of useful nutrients like vitamins. Chips that don’t contain any preservatives are a nice option for an occasional delicious indulgence, but eating nothing but chips in a meal will leave your body wishing for more vitamins, protein and fiber.

French fries

French fries include many of the same nutrients as chips, though there’s more actual potato in a french fry. The crispiness of a french fry, however, doesn’t have to be due to deep fat frying, which has a lot of oils if you eat them often. In an air fryer, a thin sheen of oil (or even zero oil) can still get you a homemade, low-salt batch of french fries made from basically only potatoes. If your diet already has enough oil in it, this could be a good way to get a crispy treat without going over your daily value. 

Fried chicken 

Chicken is a delicious lean protein, but the breading on fried chicken tends to include a ton of white flour, oil and salt. These three ingredients are fine in moderation, but opting for grilled chicken or air fried chicken could help you to reduce unhealthy ingredients if you’re already getting more than the recommended amount. 

Processed meats 

Generally, processed meats have few nutrients in them that, when consumed in excess, have been linked to negative medical outcomes. Processing meats sometimes involves adding nitrates and nitrites, which have been linked to higher cancer risk when eaten out of moderation. Also, sodium is built into processed meat at fairly substantial levels. Whenever possible, cook and eat fresh meat.

Sugary cereals 

Like eating candy, sugary cereal often has a lot of simple carbohydrates and sugars compared to a lower protein, fiber and vitamin content. As a breakfast option, sugary cereals can also result in a blood sugar crash that makes you feel hungry soon after eating the cereal. Opting for a lower sugar cereal that has more protein and fiber included, as well as a plant-based or dairy milk can help you feel full and energetic longer.

Margarine 

Margarine was turned to when the saturated fats in butter were seen as a negative for our health. However, margarine varies: in some countries, they have harmful trans fats that aren’t easily processed by the body and in many cases they have a similar amount of processed saturated fat. Read the label or opt for a less processed oil, like olive oil, as a bread topper if you really want to cut butter from your diet.

Frozen entrees 

All frozen entrees aren’t created equal — flash-frozen vegetables and cooked chicken, for instance, sometimes are low in preservatives and are a great way to eat if you need convenience food. However, for premade meals, check what kinds of food and other items are in your meal, especially if you’re worried about preservatives or coloring in your diet.

Boxed mac and cheese 

While some of the prominent brands of mac and cheese have been found to be high in harmful chemicals, a big reason they’re considered unhealthy is due to the high amount of simple carbohydrates and fats and low nutritional value. If you love the cheesy pasta, though, don’t despair: There are a variety of versions now that are either incorporating whole grains, vegetables like cauliflower and lower levels of preservatives and fats. 

Baked goods

Cakes, donuts and other baked goods can be delicious. But they can also be loaded with simple carbohydrates and saturated fats. Plus, they have very little fiber, protein or vitamins. If you make your own baked goods, however, it’s easy to make a treat that will deliver more nutrition, be it with some whole wheat flour substituted in, an unsaturated fat substituted for butter or adding fruits or grated zucchini to increase vitamin content.

Nutrition and diets for leukemia

By
Scarlett Murray
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0
Nutrition and diets for leukemia

Leukemia is a form of cancer that affects blood cells. People who have leukemia may benefit from a diet containing certain foods, such as fruits, vegetables, and whole grains.

Leukemia and its treatments can have a major impact on the body. People who have leukemia may benefit from a diet containing certain foods.

Read on to learn more about what foods are beneficial for people with leukemia and which foods to avoid.

There is no ideal diet for a person who has leukemia. But the Leukemia & Lymphoma Society (LLS) states that healthy eating is good for:

  • helping the body to replace blood and tissue cells damaged during cancer treatment
  • supporting the immune system
  • helping the person keep or regain their strength
  • reducing the risk of complications

The LLS recommends a diet for people who have leukemia should include:

  • a variety of vegetables and legumes, which should make up around 50% of most meals
  • whole fruits, such as apples or blueberries
  • grains, at least half of which should be whole grains
  • fat-free or low-fat dairy products
  • low-fat protein sources, such as chicken, fish, and soy
  • healthy oil, such as olive or canola oil
  • water, tea, or coffee

Cruciferous vegetables

Cruciferous vegetables are part of the Brassica genus. They include:

  • broccoli
  • cabbage
  • cauliflower
  • bok choy
  • kale

A study from 2014 suggests that cruciferous vegetables may be beneficial to people with leukemia. Researchers found that compounds in cruciferous vegetables, such as sulforaphane, could slow the spread of certain types of leukemia.

But they found that the amount of sulforaphane necessary to affect leukemia was more than a person would be able to ingest from food alone. Additionally, researchers conducted the study on samples outside the human body. Further research is necessary to determine whether sulforaphane is helpful in treating leukemia in humans.

Neutropenic diet

Cancer treatments can weaken the immune system and increase the risk of foodborne illnesses.

Neutropenia is a condition that occurs when a person has too few neutrophils, a type of white blood cell for fighting infections. Low neutrophil levels increase the risk of infections.

Neutropenia is a common side effect of chemotherapy, a type of cancer treatment. A doctor may recommend the neutropenic diet for someone who has neutropenia. A neutropenic diet involves avoiding certain foods to reduce exposure to bacteria, such as:

  • raw or undercooked meat
  • raw or undercooked seafood and shellfish, including sushi and sashimi
  • unpasteurized drinks, such as fruit juice, milk, or raw milk yogurt
  • soft cheese made from unpasteurized milk
  • uncooked or unpasteurized egg, and foods that contain it
  • refrigerated pâté or deli meats, such as dry-cured uncooked salami
  • raw sprouts, such as alfalfa sprouts
  • unwashed fruit and vegetables
  • food from buffets or salad bars
  • well water

Some doctors may recommend the neutropenic diet for people who are undergoing leukemia treatment. But the LLC states that is no evidence that a neutropenic diet is helpful for people with leukemia. They recommend that people take care to prepare food safely rather than restricting certain food groups.

It is important to remember that different diets will work for different people’s needs. A person should follow their doctor’s advice on diet and nutrition during cancer treatment.

Certain supplements can interact with the medications that treat leukemia, such as:

  • St John’s wort: St John’s wort is a supplement that some people use for treating depression. It can reduce the effectiveness of imatinib, which is useful for treating chronic myeloid leukemia and Philadelphia-positive acute lymphoblastic leukemia.
  • Green tea: Some people use green tea supplements for weight loss and reducing digestive symptoms. Green tea supplements can reduce the effects of bortezomib, a drug for treating acute lymphoblastic leukemia.

Treatments for leukemia can cause side effects, including:

  • mouth ulcers
  • diarrhea
  • hair loss
  • rash
  • nausea
  • vomiting
  • fatigue
  • loss of appetite
  • neuropathy, which is a type of nerve damage

People may want to avoid foods that can aggravate the side effects of leukemia treatment, such as:

  • foods high in fiber or sugar
  • greasy, fatty, or fried food
  • very hot or very cold food
  • milk products
  • alcohol
  • spicy foods
  • caffeine
  • apple juice
  • food sweetened with xylitol or sorbitol
  • foods that can hurt the mouth, such as those that are crunchy, sour, or salty
  • citrus fruits
  • tomatoes and ketchup

It is important that people do not rely on food, supplements, or vitamins to treat their leukemia.

Having a suppressed immune system due to leukemia can increase a person’s risk of infection. The LLS recommends the following guidelines to ensure food safety:

  • keeping hands, surfaces, and kitchen items clean
  • washing dishtowels and sponges regularly
  • rinsing fruits and vegetables before consuming
  • cutting away any bruised or damaged parts of fruits and vegetables
  • removing outside leaves on heads of cabbage and lettuce
  • using separate cutting boards, dishes, and utensils when preparing raw or cooked meat
  • avoiding rinsing raw meat before cooking
  • thawing frozen items in a refrigerator or microwave rather than leaving them on a counter
  • marinating food in the refrigerator
  • using a food thermometer to make sure meat is fully cooked
  • ensuring food is cooked all the way through before eating

People who have leukemia should always speak with their doctor before changing their diet. Making sudden dietary changes may affect health and well-being. If a person has any concerns about certain foods, they should speak with their doctor.

Nutritionists recommend a moderate and balanced diet for leukemia. There are no foods that can treat or cure leukemia, but some can help with side effects and reduce the risk of complications.

People undergoing treatment for leukemia should avoid certain supplements, such as St John’s wort. Additionally, various foods can aggravate the side effects of leukemia treatment, such as spicy or fatty foods. People should speak with their doctor if they have any concerns about certain foods.

When preparing and storing food, people with leukemia should be careful to follow food safety guidelines. This can reduce their likelihood of developing an illness or infection.

The Missing Piece In Health Care

By
Scarlett Murray
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0
The Missing Piece In Health Care

Mariya Filipova, Chief Innovation Officer at CareQuest Innovation Partners.

Reflecting on my time at CareQuest Innovation Partners, I realized there’s one question I’m frequently asked: Why oral health?

The simple answer: Because there is so much opportunity.

Nearly everyone understands the importance of keeping teeth and gums healthy, but many don’t understand how oral health impacts the rest of the body, or how much we could save in total health care spending by closing big oral care gaps in the system.

Gaps In Oral Care Cost Us Billions In ED Visits

Today, many of the 76.5 million Americans without dental insurance cannot afford routine dental care. This often leads patients to seek medical attention for preventable conditions. In 2019 alone, we saw 1.8 million emergency department (ED) visits for non-traumatic dental conditions.

Although significant, the rate of ED visits for non-traumatic dental conditions has actually decreased since 2014. Here’s the catch: The average annual charges associated with these visits have increased by 62%.

At a system level, we spent $3.4 billion on ED visits that are largely preventable when people have access to routine oral health care.

A staggering amount. Yet, given everything we could do to rein in our trillion-dollar health care spending in the U.S., why should we focus our attention on oral health?

In trying to answer that question, I found experts who share the belief that oral health is critical to overall health, and who would typically point out the following.

Our mouth is the gateway to our body. As the start of the digestive tract, what happens there impacts our overall health. In fact, many inflammatory diseases that cause the disruption of our systemic health have been directly linked to chronic inflammation in the mouth.

Chronic inflammatory disease in the mouth, or periodontal disease, can expose parts of the body to various illnesses or symptoms. One of the bacteria that causes these diseases—P. gingivalis—is one of the seven most aggressive bacteria that causes inflammation of the mouth. Scientists like Dr. Hatice Hasturk have found this lethal, toxic bacterium in the carotid artery that supplies the brain with blood, and in patients who suffer from various diseases including Alzheimer’s disease, pancreatic cancer, leaky gut and inflammatory bowel disease.

So, when we think about those conditions, and how these pathogenic bacteria in the mouth travel to the rest of the body, we start uncovering what Jonathan Levine, DMD, describes as a linked, intricate network of bacteria highways that allows bacteria to travel from our mouth throughout the body. This can lead to a variety of serious, costly conditions.

Investing In Systemic Health

The evidence is clear. Oral health is foundational to the health of the rest of our bodies. But the majority of our care delivery, administration and payment models do not currently reflect this connection.

The common misconception is oral health solutions are scarce, expensive or difficult to integrate into the overall patient journey. But there is no shortage of cost-effective solutions available to integrate into and augment existing workflows and care teams. Savings associated with integrating oral health care into broader patient care are real and achievable for health plans, employers and the system at large.

At a payer level, looking at gum disease and diabetic patients alone, incorporating periodontal treatment in diabetes management programs is associated with reduced overall health care costs in Medicaid and commercially insured patients. For commercial plans, periodontal treatment was associated with reduced overall health care costs for diabetic patients of 12% compared to diabetic patients with no periodontal treatment. For Medicaid patients, the reduction was 14%. The total cost of care goes down when patients receive appropriate oral care.

For self-insured employers, six years of claims data analysis done by Guardian show that employers who invested in preventive procedures such as extra cleanings for their employees and oral health education spent 39% more on preventive care over a six-year period, but 86% less on major and restorative dental services (e.g., fillings, crowns, implants, etc.). Employers save when employees use preventive dental benefits.

For employers, this is also a productivity issue that disproportionally impacts diverse and low-wage-earning employees. Studies show that Latinos are 52% more likely to report having difficulty doing their job due to poor oral health. People living in poverty are 102 times more likely to report having difficulty doing their jobs due to poor oral health. This adds up to millions of workdays and an estimated $1.6 billion lost in productivity yearly.

With the clinical connection and cost-of-care in mind, I see an abundance of opportunities for executives and investors. It begins with putting the oral-systemic health connections on the executive agenda and a set of starter questions.

For employers, what is the total cost of care for my employees?

• Are we looking at specialty care (vision, dental) separately from medical claims?

• Are we incorporating the fully loaded costs (i.e., productivity and absenteeism) into that analysis?

• Are all our employees experiencing that cost equally across ethnicity, pay scales and zip codes?

• For health care investors, are my existing portfolio companies tapping into the opportunities in oral health?

• Am I considering oral health companies in my pipeline? For the second year in a row, we’re running SMILE Health—the only systemic health accelerator. We received over 100 high-quality applications each year: 90% of them new submissions, 20% from medical and other industries, and 50%-plus with granted patents and proprietary IP. There is no shortage of high-quality, early-stage companies to consider.

• How am I keeping up to speed on where the oral health industry is trending? With 176bn and 7% ARR, there are so many opportunities to look into: care coordination; delivering care in the community rather than in a clinical setting; and next-generation innovations like salivary diagnostics.

Investing in the mouth-body connection and integrating oral health into overall health care practices opens opportunities for entrepreneurs as well. In the next part of my series, I’ll share specific examples of promising companies’ solutions in the areas above.

In the meantime, I leave you with this question: Why not oral health?

Forbes Technology Council is an invitation-only community for world-class CIOs, CTOs and technology executives. Do I qualify?

The 9 best teeth whitening products of October 2023

By
Scarlett Murray
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0
The 9 best teeth whitening products of October 2023

You’re doing everything right: brushing your teeth twice a day for the recommended two minutes using an electric or manual toothbrush, remembering to floss, using mouthwash and brushing your tongue. Still, even the most dedicated dental hygiene practices only go so far to avoid staining, especially for those of us who are coffee, red wine or dark fruit lovers. Going to the dentist for professional teeth whitening is an option, but it’s often expensive and time consuming. Whitening treatments at New York City’s Dntl Bar, for instance, range from $275 to $575, and an appointment can last up to 90 minutes.

SKIP AHEAD At-home teething whitening products | Is at-home teeth whitening safe?

Thankfully, many oral care brands offer more cost effective, over-the-counter teeth whitening products you can use at home — they aren’t as strong or effective as in-office treatments, but they can tackle more minor discoloration, experts told us. To help guide your search on how at-home teeth whitening products can work for you, we talked to dentists about whitening toothpastes, whitening trays with built-in LED lights and more. We also rounded up a handful of at-home teeth whitening products to consider, including options with the American Dental Association’s Seal of Acceptance.

Our top picks

How we picked the best at-home teeth whitening treatments

To highlight the best at-home teeth whitening treatments, experts told us to prioritize the following:

  • Active ingredients: Hydrogen peroxide and carbamide peroxide are common whitening agents found in at-home teeth whitening treatments.
  • Strength: A higher percentage of active ingredients means they’re stronger. But the most powerful whitener may not be the best option for you, says Dr. Matt Messina, a dentist and spokesperson for the ADA. If you’ve never used whitening products before or you have a history of tooth sensitivity, Messina recommended starting with products that contain lower concentrations of active whitening ingredients.
  • Product type: At-home teeth whitening treatments are available as toothpastes, whitening pens, whitening trays and more. Think about which you prefer and which best fits into your lifestyle.
  • ADA Seal of Acceptance: The ADA Seal of Acceptance is the “gold standard” for oral care products, experts told us — when you see that seal, it means the brand submitted data and other materials to the ADA and the organization determined that the product meets specified safety and efficacy requirements. This does not mean that whitening products without the ADA Seal are ineffective — it just means brands have not submitted their products for the ADA to review.

Best at-home teeth whitening treatments in October 2023

With expert shopping tips in mind, we rounded up a handful of at-home teeth whitening products across type and price point. We included options Select staff members have tried themselves, 2023 Select Wellness Award Winners and other options we think you should know about.

ADA-approved at-home teeth whitening products

Crest 3D Whitestrips Classic Vivid

Whitening strips are coated with a thin layer of hydrogen peroxide, which is a whitening agent that bleaches teeth, the ADA says. Whitening kits come with multiple strips for the upper and lower teeth, and you use them multiple days in a row for a set amount of time each day to gradually whiten your teeth.

Crest 3D Whitestrips are currently the only ADA-approved whitening strips — they also won best teeth whitening strips during Select’s 2023 Wellness Awards. The Classic Vivid strips come in a pack of 20, which is enough for 10 treatments, the brand says. The strips are made with hydrogen peroxide and are designed with a no-slip grip that Crest says helps them stick on teeth. Crest offers other types of whitestrips including Brilliance White, Glamorous White and Sensitive, all of which are ADA-approved.

Crest 3D Whitestrips Vivid

Burt’s Bees Whitening Toothpaste

According to the ADA, whitening toothpaste primarily relies on abrasives to help remove surface stains on teeth. All toothpaste is mildly abrasive to scrub teeth clean, but whitening toothpaste typically contains ingredients that specifically target surface stains, like sodium bicarbonate, also known as baking soda. Experts told us whitening toothpaste is a great option to start with if you’ve never used other teeth whitening toothpaste since it typically has a lower concentration of active ingredients.

Messina says whitening toothpaste works best for surface stains and maintenance after you’ve used another form of whitening. This whitening toothpaste from Burt’s Bees is formulated with hydrated silica to help remove surface stains from teeth. The toothpaste has a Mountain Mint flavor and comes in a 4.7-ounce tube.

Burt's Bees Whitening Toothpaste

Other at-home teeth whitening products

Nu Skin AP 24 Toothpaste

Nu Skin’s AP 24 Toothpaste, winner of Select’s 2023 Wellness Awards best overall toothpaste, is formulated with gentle abrasives to remove surface stains from teeth and brighten their appearance, according to the brand. The fluoridated toothpaste comes in a 4-ounce tube and has a neutral vanilla mint flavor. I tried Nu Skin’s toothpaste and preferred its thicker, smoother texture to most thinner, gel-like options. Plus, it did not irritate my sometimes sensitive teeth.

Nu Skin AP 24 Toothpaste

Opalescence Go Teeth Whitening Trays

Teeth whitening trays are similar to whitening strips — they adhere to teeth and whiten using hydrogen peroxide while you wear them. Some trays come prefilled, and others need to be filled with a whitening agent before you use them. Dental offices sometimes make custom trays that fit the exact shape of your mouth to use with whitening gel, experts told us.

Opalescence Go Teeth Whitening Trays come prefilled with a minty gel that contains 15% hydrogen peroxide. The brand says the trays are flexible so they can conform to your teeth and the shape of your mouth.

Opalescence Go Teeth Whitening Trays


Colgate Optic White ComfortFit LED Whitening Kit

Some teeth whitening kits come with devices (kind of like mouth guards) that have built-in LED lights, which help activate the included whitening gel, says Dr. Ben Elchami, a dentist at Dntl Bar. You add the whitening gel to the device or directly to your teeth, and wear it for a set amount of time. Once you own the kit, like Colgate’s Optic White’s ComfortFit LED Whitening Kit, you can buy refills of the gel to continuously reuse it.

Colgate sent me their kit to try when the product launched in February: The flexible LED whitening light molds to the shape of your teeth to provide uniform coverage, and it’s powered by your phone — you plug the device’s cable into an Apple or Android smartphone, and you can continue to use your phone during 10 minute treatments. The kit comes with a teeth whitening pen that contains hydrogen peroxide and Colgate recommends using the kit once a day for 10 days to see the best results. When I used the kit as directed, my teeth looked noticeably brighter.

Colgate Optic White ComfortFit LED Whitening Kit

SmileDirectClub Teeth Whitening Kit with Premium Wireless LED Light

If you’d rather use a rechargeable, wireless whitening light, SmileDirectClub’s kit comes with a battery-powered tray that has built-in LED lights to help activate the included whitening gel. You also get a charging case for the tray, plus a travel cover. One charge lasts one full week of treatments, according to the brand.

SmileDirectClub’s kit includes a gel pen filled with a hydrogen peroxide-based whitening formula, which you brush onto your teeth before inserting the LED light into your mouth. Treatments last five minutes – the light beeps and turns off to alert you when you’re done. The brand recommends using the teeth whitening kit twice a day for the best results.

SmileDirectClub Teeth Whitening Kit with Premium Wireless LED Light

If you’re looking for a portable teeth whitening option, many brands offer whitening pens filled with a gel formula of whitening ingredients like hydrogen peroxide or carbamide peroxide. To use a whitening pen, you brush the gel on your teeth and repeat as directed.

Colgate Optic White’s White Express Teeth Whitening Pen contains hydrogen peroxide and comes with enough gel for 35 treatments. The pen has a narrow applicator brush, which Rebecca Rodriguez, Select’s editorial projects associate, says helps you apply the gel to each individual tooth – she tried the whitening pen when it first launched. The whitening treatment can help whiten your teeth more than two shades in three days when used as directed, according to Colgate. However, to achieve the best results, be sure to follow the seven-day plan detailed on the whitening pen’s packaging.

Colgate Optic White Express Teeth Whitening Pen

Lumineux Teeth Whitening Strips

If you have sensitive teeth, I recommend Lumineux’s whitening strips – they do not contain peroxides or bleaches that can be painful for those with sensitive teeth. The strips are made with coconut oil, sage oil, lemon peel oil and dead sea salt, natural ingredients that help lift stains off teeth, according to the brand. One box contains 42 teeth whitening strips, which is enough for 21 treatments. I noticed a difference in the shade of my teeth when I used these whitening strips as directed for 30 minutes a day.

Lumineux Teeth Whitening Strips

ACT Whitening + Anticavity Fluoride Mouthrinse

Similar to whitening toothpaste, whitening mouthwash often contains whitening agents like hydrogen peroxide. However, whitening mouthwash typically has a lower concentration of whitening agents, so its impact is minimal. With that being said, whitening mouthwash can be a good option to use after a professional whitening treatment or if you’ve never whitened your teeth at home before.

ACT’s Whitening + Anticavity mouthwash contains hydrogen peroxide to brighten teeth and fluoride to help prevent cavities. The mouthwash has a mint flavor and comes in a 16.9-fluid-ounce bottle.

ACT Whitening + Anticavity Fluoride Mouthwash

How does teeth whitening work?

Most teeth whiteners rely on active ingredients to get rid of stains. Stains can occur on the interior and exterior of teeth — those inside the teeth can result from aging or some genetic disorders, according to the ADA, while exterior surface stains are usually associated with tobacco use and the consumption of pigmented food and drinks.

Hydrogen peroxide and carbamide peroxide are most commonly used in whitening treatments, the ADA says. These ingredients can penetrate tooth enamel and break down discoloration without softening or thinning teeth, Elchami explained.

One of the biggest differences between teeth whiteners is the concentration of the active ingredients they’re formulated with, experts told us. The higher the concentration of the active ingredient and the longer it’s left on the teeth, the more effective the whitener typically is. But with higher concentrations of active ingredients comes concerns like tooth sensitivity and gum irritation. That’s why dentists are able to use whiteners with higher concentrations of active ingredients in their offices — professionals know how to whiten teeth based on your sensitivity level while protecting other parts of your mouth.

In-office whitening treatments are the most effective option since they’re formulated with higher concentrations of active ingredients, experts noted. This is especially the case if you have teeth discoloration from oral issues like cavities and tooth decay. With that being said, at-home teeth whitening kits can help correct more surface-level tooth discoloration. Cavities or tooth decay may make teeth turn a dark gray color, which won’t go away with at-home whitening, Messina noted. The same goes for other oral problems like plaque build-up or gum irritation.

Is at-home teeth whitening safe?

Teeth whitening is safe overall. However, experts say it’s important to talk to your dentist before starting a whitening treatment at home to make sure it’s a viable path for you, especially if you’ve experienced tooth or gum sensitivity in the past. If you can’t handle a higher concentration of whitening agents, your dentist can help you find a product that works best.

While whitening your teeth at home, pay attention to how you feel, especially if you’re trying something new. If at any point you notice sensitivity on your teeth or gums while using at-home whitening products, stop using the whitening product immediately and contact your dentist.

One way to ensure you’re whitening your teeth safely is to follow the product’s directions. “If it says 30 minutes, an hour isn’t better,” Messina says. “It may instead dramatically increase your tooth sensitivity, making it hard to handle cold things like ice cream or even water.”

Additionally, beware of beauty fads or do-it-yourself approaches to teeth whitening, which can have negative side effects like reducing teeth hardness or increasing sensitivity. A common example is using charcoal toothpaste — the abrasiveness of the ingredients can remove the enamel from your teeth overtime, which Messina compared to “sanding a floor.”

Meet our experts

At Select, we work with experts who have specialized knowledge and authority based on relevant training and/or experience. We also take steps to ensure that all expert advice and recommendations are made independently and with no undisclosed financial conflicts of interest.

  • Dr. Matt Messina is a dentist and spokesperson for the ADA. He is also an assistant clinical professor at Ohio State’s Upper Arlington Dentistry.
  • Dr. Ben Elchami is a dentist at Dntl Bar, a dental practice located in New York City.

Why trust Select?

Zoe Malin is an associate updates editor at Select who covers dental health topics like toothpaste for adults and kids, water flossers, floss, whitening products and more. For this piece, she interviewed two experts to gather their tips and product recommendations, and researched other types of at-home teeth whitening products with their guidance in mind.

Catch up on Select’s in-depth coverage of personal finance, tech and tools, wellness and more, and follow us on Facebook, Instagram, Twitter and TikTok to stay up to date.

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