Health

This Potato Dish Most Increases the Risk of Diabetes

Health

Consuming French fries just three times a week is associated with a 20 percent higher chance of developing type 2 diabetes

In contrast, eating the same amount of potatoes prepared in other ways – boiled, baked potatoes or mashed potatoes – did not show a significant increase in the risk of diabetes.

The study also found that replacing any type of potato with whole grains was linked to a lower risk of type 2 diabetes, while replacing it with white rice was associated with a higher risk.

Potatoes provide beneficial nutrients such as:

fiber
vitamin C
magnesium

However, potatoes are rich in starch, which gives them a high glycemic index. This is associated with a higher likelihood of developing type 2 diabetes.

So far, studies have not examined how cooking methods or specific foods that replace potatoes in the diet may influence their overall health impact.

The Impact of Potato Preparation on Diabetes

To explore this, researchers analyzed how different methods of preparing potatoes – boiled, baked, or mashed – compared to French fries, were associated with the risk of type 2 diabetes.

They also studied the effects of replacing potatoes with other carbohydrate-rich foods, including whole grains and rice.

The analysis used data from more than 205,000 U.S. health professionals who participated in three major studies between 1984 and 2021. All participants were free of diabetes, heart disease, and cancer at the start and completed detailed dietary questionnaires every four years.

Increased Risk from French Fries, but Not from Other Potatoes

During nearly 40 years of follow-up, 22,299 people were diagnosed with type 2 diabetes.

After adjusting for lifestyle and dietary factors associated with diabetes risk, researchers found that:

for every three weekly servings of potatoes, the rate of type 2 diabetes increased by 5 percent
for every three weekly servings of French fries, the rate increased by 20 percent.

However, a similar intake of baked, boiled, or mashed potatoes was not associated with a significantly increased risk:

replacing three weekly servings of potatoes with whole grains reduced the rate of type 2 diabetes by 8 percent.
replacing baked, boiled, or mashed potatoes with whole grains reduced the rate by 4 percent
replacing French fries reduced the rate by 19 percent.
Replacing with white rice increases the risk

In contrast, when potatoes – baked, boiled, or mashed – were replaced with white rice, this was associated with an increased risk of type 2 diabetes – reports b92.

This is an observational study, so no firm conclusions about cause and effect can be drawn, and researchers cannot rule out the possibility that other unmeasured factors may have influenced their results.

"Our findings highlight that the association between potato consumption and type 2 diabetes risk depends on the specific foods used as replacements. The results also align with current dietary recommendations that promote including whole grains as part of a healthy diet for the prevention of type 2 diabetes," the researchers concluded.

They also note that with their relatively small impact on the environment and health, baked, boiled, or mashed potatoes can be part of a healthy and sustainable diet, although whole grains should remain a priority.

Large Study Reveals Which Type of Milk Is Healthiest for the Heart

Health

Whole or skimmed milk? A new long-term study provides a clear answer to the question of which milk is healthier.

A large Norwegian study, published in “The American Journal of Clinical Nutrition,” included 73,860 people with an average age of 41, who were followed by scientists for 33 years, recording 26,393 deaths, including 8,590 from cardiovascular diseases.

The analysis showed that the consumption of whole milk was associated with a higher risk of mortality compared to the consumption of skimmed or semi-skimmed milk, according to N1.

Which fat content is a safer choice for the heart?

The results are consistent with current recommendations from health institutions, which warn that most of the fat in milk and dairy products is saturated. Excessive intake contributes to increased LDL cholesterol, higher cardiovascular risk, and, indirectly, weight gain.

In practice, this means that choosing milk with a lower fat content can be a simple, everyday step in favor of heart health, especially for people who regularly consume milk and dairy products.

If you like milk in your coffee, oatmeal, or smoothies, switching to skimmed or semi-skimmed milk is probably the easiest change with measurable long-term benefits.

It is also important to look at the bigger picture: the total intake of saturated fats also comes from high-fat cheeses, butter, processed meats, and industrial pastries.

The texture and creaminess of semi-skimmed milk are a satisfying compromise for many, and the protein content remains practically the same as in whole milk.

If your goal is to further reduce your total saturated fat intake, skimmed milk offers the greatest effect with the smallest change in habits.

Pharmacist Reveals: 5 Vitamins and Supplements You Shouldn’t Take If You Drink Coffee

Health

If you can’t imagine a morning without a cup of coffee, you’re not alone – but if you also regularly take supplements, you might want to pay attention. It turns out that coffee can reduce the absorption of some key vitamins and minerals, which could affect their effectiveness. Find out which supplements don’t go well with your favorite morning drink and how to combine them properly.

However, if you take vitamin or mineral supplements with your morning coffee, you might want to consider how coffee affects their absorption.

Namely, caffeine, polyphenols, and the mild diuretic effect of coffee can interfere with the way the body uses certain nutrients. “For example, iron absorption can be slowed down due to caffeine, and its diuretic properties also affect the balance of other minerals,” explains pharmacist Dr. Filip Ngo.

Pharmacists have revealed how coffee affects supplement absorption – and what you can do to make your morning routine as effective as possible, reports nova.rs.

1. Iron

Iron is essential for growth, hormone production, and proper cell function. Since iron deficiency is very common, doctors often recommend supplements.

“If you take iron with coffee or with breakfast containing caffeine, your body can absorb up to 54% less iron,” notes Dr. Bo Wang. The cause is not caffeine itself but chlorogenic acid, a polyphenol found in coffee and tea, which inhibits the absorption of non-heme iron (from plant sources and supplements).

Tip: Take iron at least one hour before or after coffee, and pair it with vitamin C-rich foods like oranges or lemons, which improve absorption.

2. Vitamin D

Vitamin D is difficult to obtain solely from food, but the body can produce it with the help of sunlight. However, research shows that caffeine can reduce the expression of vitamin D receptors, which may lead to lower blood levels.

A 2021 study linked higher caffeine intake to lower vitamin D concentrations, although further research is needed.

Tip: Take vitamin D at least one hour away from coffee, ideally with a meal containing healthy fats – since this vitamin is fat-soluble.

3. B Vitamins

This group of vitamins (including B1, B2, B7, B9, and B12) plays a key role in energy production, nervous system health, and the formation of red blood cells. Since they are water-soluble, the body doesn’t store them in large amounts.

Caffeine’s diuretic effect can speed up the excretion of these vitamins through urine. As a result, regular coffee drinkers often have lower levels of B vitamins.

Tip: Avoid taking B vitamins with coffee or tea. Wait at least an hour. These vitamins can be taken with or without food, but many people tolerate them better after a meal.

4. Magnesium

Magnesium is a mineral that supports protein synthesis, blood sugar balance, blood pressure, and sleep quality. Although found in beans, nuts, and yogurt, many people don’t get enough through diet.

Caffeine can increase magnesium excretion through urine, further lowering its levels.

Tip: If you take magnesium as part of your evening routine for better sleep, avoid caffeine for several hours before bedtime so as not to reduce the supplement’s effect – either on sleep or mineral balance.

5. Calcium

Similar to magnesium, calcium excretion can also be increased by caffeine via the kidneys. Although the clinical significance of this effect is still being studied, one study found that participants who consumed caffeine excreted up to 77% more calcium.

Tip: Adding milk to coffee can help offset calcium loss. Take supplements at least one hour after coffee, or two hours before, for optimal absorption.

Expert Conclusion

Coffee can affect the absorption of certain nutrients, but simple timing adjustments can help significantly. A one-hour gap between coffee and supplements is often enough to avoid interference in absorption.

However, it’s important to know that not all supplements are necessary. “Supplements are, as the name suggests, an addition to the diet,” says Dr. Ngo. “For a person in good health who eats a varied diet, it might not be necessary to invest in supplements unless there is a proven deficiency.”

So, before you drink your vitamins with your morning coffee next time, it might be worth “separating” them. Or even better – talk to your doctor and do tests to find out what you really need.

Is Water Alone Enough to Keep Us Hydrated During the Summer Months?

Health

With the arrival of summer and high temperatures, special attention should be paid to proper hydration of the body. In addition to adequate fluid intake, it is also important to ensure sufficient intake of micronutrients, vitamins, and minerals.

A dynamic lifestyle and high temperatures lead to increased sweating, which causes the loss of essential electrolytes that need to be replenished. Regardless of whether we feel thirsty or not, sufficient fluid intake is key to preventing dehydration, especially during hot summer days. For optimal hydration, drinks that are easy to consume, have a pleasant taste, and contain a balanced amount of vitamins and electrolytes are recommended.

“Dehydration slows down the function of all organs and systems in the body, and its symptoms vary depending on the severity. Most commonly, these include headaches, fatigue, drowsiness, general weakness, digestive problems, as well as difficulties with concentration and memory. Proper and sufficient intake of fluids, along with essential vitamins and minerals, can significantly contribute to maintaining the body's vitality, strengthening the immune system, improving metabolism, and overall well-being, especially in people who lead an active lifestyle, but also in those who spend more time indoors,” explains Associate Professor Dr. Srđan Marković, gastroenterologist and specialist in internal medicine at KBC Zvezdara.

Sodium, magnesium, calcium, potassium, and chlorides are the most important electrolytes, minerals essential for life. They contribute to the normal function of muscles and the nervous system, as well as to normal metabolism and energy production. In addition to minerals, vitamins also play a crucial role in maintaining health. They support the immune system, growth, and development, and many physiological processes in the body cannot take place without them.

A lack of electrolytes and vitamins, as well as dehydration, can lead to muscle weakness, fatigue, and exhaustion, and in extreme cases—especially at high temperatures—even to loss of consciousness. Dehydration occurs when fluid loss from the body exceeds intake.

“Fluid loss most commonly occurs due to diarrhea, vomiting, and sweating that increases in high external temperatures, even in the absence of intense physical activity. On the other hand, dehydration can also occur when fluid intake is reduced, either due to a weak sensation of thirst or reduced appetite, as water is also taken in through food. Certain illnesses and conditions, such as infections accompanied by fever and increased sweating, as well as chronic diseases like diabetes—especially diabetes insipidus—also increase the risk, as they involve greater fluid loss. Older individuals are also at risk because they often have a weakened sense of thirst, making them particularly vulnerable during high temperatures. Additionally, diets that involve reduced fluid intake, elimination diets, and alcohol consumption, which has a diuretic effect, can further contribute to fluid loss. Lastly, weather conditions also play a significant role. Extreme temperatures, especially when accompanied by high humidity, present an additional challenge for the body. People sensitive to weather changes are especially affected by these shifts, and if they do not adjust in time, the risk of dehydration is high,” emphasizes Dr. Marković.

According to him, early symptoms of dehydration include dry mouth, a feeling of fatigue, dizziness, and a reduced amount or darker color of urine. By recognizing these signals and acting in time, complications can be avoided.

“For rehydrating the body and restoring energy, water alone is not enough. More effective rehydration is provided by drinks that contain a combination of carbohydrates, vitamins, and electrolytes. These have been proven to delay the onset of fatigue better than plain water because they replenish everything lost through sweating. Numerous rehydration products are available on the market that contain combinations of electrolytes, vitamins, and carbohydrates, including practical forms like effervescent tablets, which allow for easy and quick use. These products are simple to prepare, absorb quickly, and are therefore effective. Their advantage is that they dissolve easily in water, have pleasant flavors like lemon or cola, and are suitable for use at home, at work, during travel, or physical activity. Some of them also contain caffeine, which can help with alertness and mental clarity during the day,” says Dr. Marković.

According to him, by incorporating these drinks into the daily routine, the body receives not only water but a complete set of support that helps maintain balance in the organism. Whether you’re training, walking, at the pool, beach, work, or in the car – hydration that refreshes, remineralizes, and energizes is your true ally during summer, but also throughout the year. It is also extremely important to pay attention to how drinks are stored after preparation.

“If the drink is not consumed immediately, it is recommended not to store it in plastic, but in suitable thermos bottles that maintain temperature and protect the drink from external influences. This prolongs its freshness and preserves its nutritional properties,” advises Dr. Marković, adding that it is important to choose bottles that are BPA and phthalate-free, as this further contributes to the safety of the contents.

This is one of the most dangerous habits of today: Cardiologists appeal

Health

Cardiologists are increasingly warning about one of the most dangerous and underestimated problems of our time – excessive sitting, especially among people who work office jobs.

Research shows that some employees spend up to 89 percent of their working hours sitting, which significantly increases the risk of heart disease, diabetes, and even premature death.

Although many people think that regular exercise will undo the damage, science says otherwise.

"Even the recommended 150 minutes of weekly physical activity isn’t enough to neutralize the negative effects of sitting all day," warns Dr. Catherine Weinberg, a cardiologist from New York's Lenox Hill Hospital.

Sitting “puts the body to sleep” and creates perfect conditions for disease

When we sit for hours without standing up, our body enters a passive state. Blood flow slows down, muscles become inactive, and metabolism weakens.

"Your body is like a car – it’s designed for movement, not for idleness," vividly explains Dr. Weinberg.

Dr. Cheng Han Chen, an interventional cardiologist, adds that a sedentary lifestyle hinders circulation and can lead to high blood pressure, heart rhythm disorders, and blood clots. And clots are a common cause of strokes and heart attacks – writes Sombor.info.

"It’s important to move your legs, change positions, stand up – because blood clots can form after just a few hours of uninterrupted sitting," says Dr. Alfonso Voller from Rutgers New Jersey Medical School.

Even regular exercise isn’t enough if you sit all day

Even if you work out several times a week, that doesn’t mean you’re protected.

"Physical activity is beneficial, but if you spend the rest of the day sitting, you’re still in a risk group," says Dr. Dawn Varner Kirshner from The Heart Center in Baltimore.

She adds that even 6,000 steps a day, which is less than the often-cited 10,000, can have a significant effect, but it’s hard to achieve if you sit eight hours a day.

A habit we urgently need to change

The solution isn’t to change your job but to introduce regular movement breaks. Research shows that just 20 to 25 minutes of light activity daily can significantly reduce the risk of premature death – if spread throughout the day.

"Short walks, climbing stairs, stretching – all help protect your heart," emphasizes Dr. Chen. He adds that even one to two minutes of movement every hour can make a difference.

Dr. Voller advises building reminders into your schedule.

"Go to the water cooler, walk down the hall, have standing conversations. These are small changes, but they add up over time."

Walk while you’re on the phone and avoid passive breaks

Dr. Weinberg recommends using every phone call as an opportunity to move.

"If you’re talking, don’t sit. Walk, stretch – any movement is better than being still."

If you don’t like alarms and reminders, try to create a habit: stand up every hour, take a few steps or do a quick stretch. Those few minutes can be crucial for your heart, blood vessels, and overall health.

Daily movement is key to health

We don’t need to go to the gym every day, but we must not ignore the hours spent sitting. Our body wasn’t designed for that, and the consequences build up over time.

If you work in an office, use every chance to move. Walk, stretch, keep active throughout the day. Your heart will thank you.

Do you suffer from frequent migraines? You can relieve them with this spice

Health

A migraine is a type of headache that occurs suddenly, often accompanied by severe pain and symptoms like nausea, sensitivity to light and sound, and fatigue.

Migraine can disrupt daily activities for many people and last for hours or even days.

Although migraines are most often treated with medication, there are also natural methods that can help alleviate symptoms in the early stages of an attack. Among them stands out a simple yet effective approach that may help reduce the intensity of pain and discomfort.

One of these methods is to drink half a teaspoon of salt dissolved in a glass of water. This simple combination can help stabilize the body when the first migraine symptoms appear.

Drinking salty water can affect the balance of electrolytes in the body, especially sodium, which plays an important role in the functioning of the nervous system and blood vessels. When this balance is disturbed, symptoms such as headaches, dizziness, or nausea may occur – the very ones that often accompany migraines. At such times, a salt solution can help relieve discomfort and provide quick relief.

It is important to note that this method should be used with caution and moderation, especially for people who have problems with high blood pressure or kidney issues – reports B92.

A Fruit That’s Great for Digestion and Heart, and Works on Skin Like Expensive Creams

Health

With a unique shape reminiscent of a teardrop, these fruits are rich in nutrients and offer a range of potential health benefits, and they’re also good for skin care.

Fresh figs are rich in nutrients while being relatively low in calories, making them an excellent addition to the diet.

One small fresh fig (40 grams) contains:

Calories: 30
Protein: 0 g
Fat: 0 g
Carbohydrates: 8 g
Fiber: 1 g
Sugar: 6.5 g
Copper: 3% of daily value (DV)
Magnesium: 2% DV
Potassium: 2% DV
Riboflavin (vitamin B2): 2% DV
Thiamine (vitamin B1): 2% DV
Vitamin B6: 3% DV
Vitamin K: 2% DV

Figs are particularly rich in copper and vitamin B6.

Copper is an essential mineral involved in many body processes, including metabolism and energy production, as well as the formation of blood cells, connective tissues, and neurotransmitters.

Vitamin B6 is crucial for breaking down proteins from food and forming new proteins. It also plays an important role in brain health – writes Nova.

Do Figs Contain a Lot of Sugar?

Fresh figs contain natural sugars, making them a sweet alternative to snacks high in added sugars.

However, it’s important to note that dried figs lack the water that fresh figs have, so they are smaller in volume, but the sugar and calorie content remains the same.

For example, 40 g of dried figs contains about 100 calories and 20 g of sugar, while 40 g of fresh figs has 30 calories and 6.5 g of sugar.

Health Benefits of Figs

Figs Are Good for Digestion

Figs have long been used as a natural remedy for digestive problems and gut health.

They contain fiber, which can regulate bowel movements and relieve constipation by softening stools. Fiber also acts as a prebiotic – food for beneficial gut bacteria.

A 2019 study conducted on 150 people with irritable bowel syndrome with constipation (IBS-C) showed that those who consumed about four dried figs (45 g) twice a day had significantly reduced symptoms – including pain, bloating, and constipation – compared to the control group, writes Health Line.

Figs May Improve Heart Health

Figs may improve blood vessel health and reduce the risk of heart disease.

According to a 2023 review, some animal studies have shown that fig leaf extract can improve blood pressure, total cholesterol, HDL (good) cholesterol, and triglyceride levels.

However, the authors note that a few studies examining the impact of figs on blood lipids in humans did not find significant benefits. In some cases, figs even slightly increased LDL (bad) cholesterol and fasting blood sugar levels in certain subjects.

More human studies are needed to better understand the relationship between figs and heart health.

Can Fresh Figs Help Regulate Blood Sugar?

Some research suggests that figs may play a role in blood sugar control.

A 2019 study showed that drinks with a high concentration of fig extract had a lower glycemic index (GI) compared to drinks without figs, meaning these drinks might have a more favorable effect on blood sugar levels.

Also, a 2020 study on obese mice found that fig extract could improve glucose tolerance, insulin sensitivity, and fasting blood glucose levels. This may be attributed to the high content of abscisic acid in figs.

However, the fig fruit – especially dried figs – contains a lot of sugar and can temporarily raise blood sugar levels. If you have trouble managing blood sugar, watch how many dried figs you eat.

Do Figs Have Potential Anticancer Properties?

Numerous promising test-tube studies have examined the effects of fig leaves on cancer cells.

Fig leaves and the natural latex from the plant have shown antitumor activity against colon, breast, cervical, and lung cancer cells, among others.

But this doesn’t mean consuming figs or fig leaf tea has the same effects. Test-tube studies are just the beginning, and human studies are needed to determine how figs or fig leaves affect cancer growth.

Figs for Glowing Skin

Figs may also have beneficial effects on the skin.

For example, a 2017 study on 45 children with dermatitis showed that a cream made from dried fig extract, applied twice daily for two weeks, was more effective in relieving dermatitis symptoms than standard hydrocortisone cream.

Also, a 2022 study on 15 subjects showed that drinking fig leaf tea helps relieve eczema symptoms.

Despite these results, it’s important to note that more research is needed to confirm the effectiveness of figs in treating skin conditions. Fig extracts or fig leaf tea can be part of a treatment plan but do not replace medical treatment.

Dark chocolate is the only sweet that cleanses the body, and it’s also good for the brain and heart.

Forget about sugar: “Inca Gold” is becoming the most popular natural sweetener, and for a good reason.
On the other hand, many people praise figs as a natural remedy for beautiful facial skin.

Thanks to their rich content of vitamins, antioxidants, and other beneficial compounds, they can help better hydrate the skin as they’re a good source of water and natural sugars that help keep the skin moisturized.

They’re also helpful in protecting against sun damage because antioxidants in figs, including vitamins A and C, help protect the skin from free radical damage caused by sun exposure and environmental pollution.

Additionally, they can help reduce inflammation as they contain anti-inflammatory compounds that can help soothe irritated skin.

Moreover, the enzymes present in figs promote gentle skin exfoliation, encouraging the growth of new, healthy cells and potentially reducing acne and uneven complexion.

Furthermore, figs can help brighten the complexion since vitamin C in figs may contribute to a lighter skin tone and improved collagen production, leading to a younger and fresher appearance.

Possible Downsides of Figs

Still, figs may have some potential downsides.

For example, since they are sometimes used as a natural remedy for constipation, eating too many figs can cause diarrhea or other digestive problems.

Some people may also be allergic to figs. A 2010 study showed that people allergic to birch pollen may be at a higher risk of developing a fig allergy. The fig tree contains natural latex, which some people are also allergic to.

Figs in the Diet

There are many ways to include figs in your daily diet.

Fresh figs: Low in calories, ideal as a snack, and great as an addition to salads and desserts. They can also be used to make jams, spreads, or sauces.

Dried figs: Most commonly used in sweets and baked desserts.

Fig leaves: Often used as wrappers for dishes with rice, meat, or other fillings – similar to vine leaves.

Fig leaf tea: Made from dried fig leaves. You can make it yourself or buy ready-made teas.

You can enjoy figs in many ways, but due to their high sugar content, dried figs should be consumed in moderation – or used occasionally as a natural remedy for constipation.

How Many Figs to Eat Daily

The number of figs you should eat daily depends on several factors.

A 2019 study showed that eight dried figs (90 g) per day can help relieve IBS-C symptoms. However, this might be too much for people with diabetes as dried figs have a lot of sugar.

Fewer dried figs or two to three fresh figs, or fig leaf tea, may bring benefits with less sugar intake.

So, fresh figs and fig leaf tea can be good for health, and dried figs for constipation, but they should be consumed in moderation due to their high sugar content.

Scientists Think They've Found a Natural Alternative to Ozempic – It's a Bacterium

Health

Ozempic has become synonymous with rapid weight loss and blood sugar control, but scientists are now exploring whether nature offers a similar solution.

Ozempic, a drug that mimics the action of the GLP-1 hormone, could face competition in the form of a gut bacterium.

A new lead in the fight against diabetes and sugar addiction comes from the gut.

Researchers from Jiangnan University in China believe they have discovered a way to naturally regulate blood sugar levels and reduce cravings for sweets – similarly to how Ozempic and related drugs work, reports Science Alert.

The key to this potential therapy lies in the gut microbiota, specifically in one bacterium and the substances it produces during digestion. By increasing the presence of this bacterium in mice with diabetes, scientists managed to stimulate the secretion of the GLP-1 hormone, which naturally regulates blood sugar and feelings of satiety.

This hormone – glucagon-like peptide-1 (GLP-1) – is already known to the public as the basis of drugs such as semaglutide, the main active ingredient in Ozempic.

In people with type 2 diabetes, the function of the GLP-1 hormone is often impaired, making blood sugar control more difficult. That's why GLP-1 analogues, like Ozempic, have become an important tool in treating this disease. Now, however, scientists are looking for ways to stimulate the body to naturally increase the production of this hormone.

“A growing body of research suggests that our eating habits and cravings originate from signals sent by the gut – an organ crucial in shaping dietary preferences,” write the authors of the study published in January.

But which genes, microorganisms, and their substances actually regulate the desire for sugar – this has remained unclear until now.

The new research highlights the bacterium Bacteroides vulgatus as a potentially important player. When mice were genetically prevented from producing the gut protein Ffar4, colonies of this bacterium significantly decreased, which also led to lower levels of the hormone FGF21 – believed to be linked to sugar cravings.

Interestingly, higher levels of FGF21 are also observed when using GLP-1 drugs, and people with a genetic variation of this hormone are more often found to have a stronger preference for sweets.

Blood analysis of 60 people with diabetes and 24 healthy individuals showed that mutations in the Ffar4 gene, which reduce the secretion of FGF21, may be associated with an increased desire for sugar – which could contribute to the development of the disease.

The key to this entire puzzle, it seems, again lies in the gut. When scientists gave mice a metabolite produced by B. vulgatus, there was an increase in the secretion of GLP-1 and then the FGF21 hormone – resulting in better blood sugar regulation and reduced cravings for sweets.

Although this effect has so far been confirmed only in mice, the authors believe they may be on the track to a strategy for preventing diabetes – without the need for medication.