Eat plants and go electric: how to break food TV’s bad climate habits - The Guardian

When you log in to your favorite streaming service and pull up a cooking show, chances are you’re just looking for a bit of entertainment – maybe even to shut your brain off for a while. But if what you’re watching is constantly exposing you to images of sizzling steaks, roaring gas flames and all the fanciest new appliances, it might be reinforcing habits or norms that aren’t exactly climate friendly.

While there’s not enough data to pinpoint precisely what effect TV and film has on our behavior, experts say that what we see on screen can help shape our sense of what’s normal – and therefore acceptable. Unfortunately, what we’re shown on TV is rarely a great guide for how we might begin reducing the climate impacts of food, which accounts for somewhere between 25% and 33% of the planet’s greenhouse gas emissions.

“Food systems are a vital piece of the climate puzzle,” said Ellis Watamanuk, senior director at the Entertainment Lab at Rare, a behavioral science-focused environmental non-profit. “Even if we got rid of fossil fuels today, we would still have to change the way we’re eating.”

So how do we change the way we eat? Here are some climate pitfalls commonly showcased in your favorite cooking shows – and what you can do to avoid them and up your kitchen sustainability game.

Eat more plants

Shows like Top Chef: Last Chance Kitchen have built entire episodes around the challenges of cooking the perfect steak, complete with opening shots of different cuts of raw meat laid out on a table. But according to analysis from Rare, switching to a vegan or even just a “climatarian” diet (which excludes beef, lamb and goat, and limits poultry, pork and fish) is one of the most impactful climate actions a person can take – more so than sourcing food locally, recycling or skipping a flight from New York to Los Angeles.

Even just swapping one serving of beef with one serving of chicken once a week would result in saving 0.71 tons of CO₂ per year per person, according to Rare.

“It’s not necessarily about going zero to 100% plant-based,” said Watamanuk. “Maybe it just starts by using more poultry or fish over beef.” And while subtracting things from your menu can feel hard, adding something new is exciting – so making time to experiment with new dishes that make you look forward to eating a lower-impact meal is worthwhile.

If what you’re seeing on TV isn’t inspiring enough in that regard, there are plenty of people on social media filling the gap by showcasing cooking with plants and fungi, said Carleigh Bodrug, a cookbook author and creator of the platform PlantYou. “Being a millennial, I think that the majority of the food media that I consume is on social media as opposed to television anyway,” she said. “And there is a huge plant slant on social media right now, which I’m happy to see.”

Bodrug amassed more than 6 million followers across Instagram and TikTok by creating cooking videos of plant-based foods, which experts say are more sustainable than the meat-heavy diets eaten by the average American. But Bodrug has been told by television producers that it’s “just too hard” to sell plant-based shows to networks, because “people don’t want to watch that; they want really indulgent food full of meat and cheese” – even though she’s living proof that it’s quite possible to get people to watch videos of someone making food without meat.

You can always start by adjusting the recipes on your favorite cooking shows by swapping out meat and dairy for other ingredients like tofu – think tofu tacos or vegan tzatziki – but there are also plenty of already plant-based meals to explore, like Bodrug’s creamy butter beans.

Go electric

Next Level Chef may be so full of gas stoves (and the occasional dish catching fire) that it makes burning fossil fuels indoors while cooking seem like just a part of life. But it’s playing right into big oil’s hands when it does so. The oil and gas lobby has spent millions of dollars to convince the general public – and celebrity chefs – that gas appliances make for a better cooking experience, and has been so successful that people often forget that “cooking with gas” isn’t some charming colloquialism, but a marketing term that the industry began pushing in the 1930s. Those efforts continue today, with oil and gas groups paying everyone from DIY home makeover stars to a Netflix science show host to shill for propane on TV.

In more recent years, evidence has begun to pile up that cooking with gas is far more detrimental to the environment and human health alike than the public previously understood. Gas stoves emit so many harmful pollutants that the same level of pollution would be illegal outdoors; are responsible for an alarming one in eight cases of child asthma; and emit the cancer-linked chemical benzene. Plus, they keep emitting harmful chemicals even when they’re turned off or used with a ventilation hood.

So if you see Rachael Ray turning the knobs on a gas stove, don’t be fooled into thinking it’s the best option available. First off, an increasing number of professional chefs are switching simply because induction stoves are more precise, easier to clean, quieter and don’t heat up the whole kitchen unpleasantly. Some TV shows, like the Great British Baking Show, have received the memo and switched to induction in recent years, too.

Of course, swapping out an oven and stove is a big decision that comes with a big price tag, says Sarah Lazarovic, head of communications at the non-profit Rewiring America, and therefore not one you might be able to make immediately. But “we need everybody’s next everything to be electric if we’re going to have any chance of hitting our climate goals, and the stove is a key part of that,” she said. So the next time you are looking to buy an oven or stove, make sure it’s electric. The good news is that funding from the Inflation Reduction Act means you can get as much as $840 in rebates toward making the switch.

Divert waste by cooking with scraps and leftovers

Good TV requires good visuals, which means that most cooking shows try to have contestants and chefs working with perfect-looking, fresh-as-can-be ingredients piled into dramatic tableaus on shows like Iron Chef. But in real life, most of us don’t have time to go to the grocery store for fresh things every day – which means sometimes getting to the end of the week and dealing with some sad-looking produce or stale bread.

That’s not the kind of food that gets featured in cooking competitions, but that doesn’t mean it’s any less worthy of preserving and eating, noted Dana Gunders, executive director of the food waste non-profit ReFED.

“In the US, we estimate that about 38% of our food never gets eaten. And that has huge implications – it’s over $400bn worth of food; it takes an enormous amount of resources to grow, cook, store, cool and get that food to our tables,” she said. Plus, once it’s thrown into landfill, it releases methane, a climate-warming gas, as it rots. “The greenhouse gas footprint of food waste in the US is more than that of 80m cars annually.”

There are a few cooking shows that highlight working with the dregs at the back of the fridge – Netflix’s Best Leftovers Ever! is a notable example. But if you need more inspiration for how to keep the food and scraps in your kitchen from going to waste, check out Bodrug’s series on “scrappy cooking”, in which she turns broccoli stems into “fries”, pomegranate peels into tea and more.

When it comes to kitchen gadgets, use what you’ve got

If you like to watch Food Network shows like Beat Bobby Flay, there’s a decent chance you’ve come across chefs relying on unusual or specialized kitchen tools, from high-speed blenders to ice-cream makers. Having spent plenty of time cooking for TV audiences, Priyanka Naik, a vegan chef, author and TV personality, thinks one of the bad habits that TV shows can encourage is the idea that you have to have the latest gadgets to cook what you’re seeing your favorite celebrity chef make. Switching to an electric stove so you lower your kid’s risk of asthma is one thing, but feeling like you have to go buy the latest single-function kitchen tool just because you saw a celebrity chef cooking with it is another.

Plus, product placement is a $23bn industry, which means that it’s highly likely you’ll encounter a few of these subtle advertisements woven into your favorite shows if you watch long enough. Marketers wouldn’t use this tactic if they didn’t think it worked – which might be good for corporations looking to line their pocketbooks, but it can encourage overconsumption by getting us hooked on a never-ending cycle of shopping for things we don’t really need.

Naik’s advice is to avoid hopping on the latest kitchenware and gadget trends. Sure, air fryers are everywhere right now, but you probably don’t need one to pull off most recipes.

“Not everyone is gonna have a fancy mixer or three grills at home, and they can be very wasteful and unnecessary,” she said. Rather than getting caught up on the kitchenware being used onscreen, she added, just know that “you don’t need all these fancy tools – you can use what you already have on hand to make a really beautiful or hearty dish.”

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Eat plants and go electric: how to break food TV’s bad climate habits - The Guardian
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Scientists Discover Even More Reasons To Eat Fiber - SciTechDaily

Recent research emphasizes the health benefits of insoluble fiber, revealing that plant sources of this fiber contain unique bioactives. These bioactives are linked to reduced risks of various diseases such as cardiovascular ailments, cancer, and Type 2 diabetes. While fiber’s importance for gut health is well-acknowledged, the study suggests the need to recognize the broader health benefits provided by the bioactives in fiber-rich plants. The findings also propose opportunities to fortify processed foods using these fiber sources, potentially enhancing their nutritional value.

Health professionals have long praised the benefits of insoluble fiber for bowel regularity and overall health. New findings from the University of Minnesota provide further evidence emphasizing the importance of incorporating fiber into our daily meals.

In a new study published in Nutrients, scientists discovered that every plant-based source of insoluble fiber boasts distinct bioactive components. These compounds are associated with a reduced risk of cardiovascular disease, cancer, and Type 2 diabetes, suggesting that their health advantages extend beyond the mere benefits of fiber.

“People understand the need for fiber and how it relates to gut health — an area of wellness that is becoming increasingly important as scientific research continues to reveal its impact on overall health and wellbeing,” said Joanne Slavin, co-author of the paper and a professor in the College of Food, Agricultural and Natural Resource Sciences at the University of Minnesota. “Fiber is the marker of health that is included in our dietary guidelines and found on product labels, but our research indicates that we need to ensure the other valuable components of fiber-containing plant sources — the bioactives — are also recognized as providing valuable benefits for human health.”

Key Findings on Bioactives in Fiber Sources

The study aggregated the available literature on the health benefits of bioactives in plant sources of insoluble dietary fiber.

They found:

• A variety of plant foods, including fruits, vegetables, legumes, nuts, seeds, and whole grains contain insoluble dietary fiber, and each source contains unique bioactives that support health in different ways.
• Desirable bioactives like Quercetin, Resveratrol, Catechins, Anthocyanins, Lutein, Lycopene, and Beta-Carotene were found in a variety of plant foods that also contain insoluble dietary fiber.
• Plant sources with bioactives and insoluble dietary fiber could be used to fortify processed foods to increase their nutritional value. Food production byproducts such as peel, hulls, pulp, or pomace are generally high in fiber and bioactives and therefore offer unique nutritional value from sustainable sources.
• Consumer research found that utilizing this fortification at a low level did not decrease consumer acceptability of the food product.

Implications and Future Directions

“The suggestion to eat more fruits and vegetables isn’t a novel idea, but it’s something most people still struggle to do,” said Jan-Willem Van Klinken, co-author of the study and senior vice president of medical, scientific, and regulatory affairs for Brightseed. “If we can offer widely accessible fiber-fortified products that have been developed to enhance rather than negate bioactive content, we can provide consumers with increased nutritional value.”

This most recent research on bioactives’ impact on human health further illuminates the need for industry, academia, and government to join forces to champion broad awareness and education of bioactives in food and health systems.

“The collection of literature we reviewed and the results of this research can serve as a paradigm shift in how the food and health industries, as well as consumers, view insoluble dietary fiber and bioactives,” said lead author Madeline Timm, who co-authored the research for her graduate project at the University of Minnesota. “Continued research and broad inclusion of bioactives in foods and supplements can have a real impact on human health.”

Further research is required to identify extraction and processing methods that preserve and optimize bioactive compounds.

Reference: “Beyond Insoluble Dietary Fiber: Bioactive Compounds in Plant Foods” by Madeline Timm, Lisa C. Offringa, B. Jan-Willem Van Klinken and Joanne Slavin, 24 September 2023, Nutrients.
DOI: 10.3390/nu15194138

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Eating healthily can save a family of four $150 at the checkout a fortnight, research finds - ABC News

Fresh fruit and vegetables are the key to a healthy, affordable diet.(Unsplash: Jacopo Maia)

Eating healthily can be less expensive than the unhealthy diet many Australians currently live on, a new study has found.

Key points:

• There's a perception that healthy food costs more, but it can save you money, research finds
• A trolley of healthy food costs $150 less a fortnight than what the average Australian family buys
• The takeaway message? Try to eat five serves of vegetables a day and replace processed food with fresh food

A regional Victorian hospital's health promotion unit has shown that by following the recommended Australian Dietary Guidelines, families can save $150 at the checkout a fortnight.

And that's without needing to buy expensive items from the heath food aisle. 

But it does involve wheeling the trolley past national favourites like sausages and beer, wine and preserved meats, fruit juice, sweet snacks and muesli bars. 

The study took a trolley to the supermarket aisles to test the affordability of the Australian Dietary Guidelines, comparing the cost of the recommended diet to what an average Australian family buys and eats a fortnight. 

Ancient grains and superfoods are great but not essential for a healthy diet.(ABC South West Victoria: Emily Bissland)

'Back to basics'

The study is part of a food affordability project at Warrnambool Base Hospital's South West Healthcare: Healthy Communities.

Project coordinator Caitlyn Hoggan says the cost of living is overwhelmingly the perceived barrier to a healthy diet for the average Australian family.

"We did a study earlier this year looking at people's dietary habits and what people are purchasing and consuming in Warrnambool," she says.

"We found that price was the biggest concern when it comes to people choosing what to eat."

"There is a perception that healthy food costs more, but our research shows that eating [according to] the Australian Dietary Guidelines saves money."

Caitlyn Hoggan says it comes down to eating five serves of vegetables and two serves of fruit a day.( ABC News: Emily Bissland )

Ms Hoggan says the guidelines are "nothing groundbreaking" but are just "back to the basics" when it comes to healthy eating.

"It's the good old fruit and vegetables; five serves of vegetables, two serves of fruit a day," she says.

"Those healthy wholegrains and dairy as well, we recommend eating those five food groups."

What Aussies eat

According to the CSIRO, Australians can no longer claim to be the bronzed, muscle-bound nation we once were and are in fact "failing when it comes to embracing a balanced diet".

The CSIRO's 2023 report, released in September, compared what we eat to the national recommendations.

Co-author Gilly Hendrie, a CSIRO research scientist, found only 35 per cent of the population is eating the recommended amount of vegetables.

And when it comes to our diet score, with an average score of 55 out of 100, we barely pass. 

"The score is a stark reminder of the work that needs to be done to improve our eating habits and reduce the national waistline," Dr Hendrie said.

Aussies over-consume sugary drinks, processed snacks, preserved meats and desserts.(ABC News: Emily Bissland)

Trolley test

In the Warrnambool study, one supermarket trolley was healthy and filled with enough food to feed a family of four for a fortnight, but limited to products recommended in the Australian Dietary Guidelines.

Thirty-one per cent of this trolley was fruit and vegetables. It also had grains and cereals like bread and rice, lean meats such as mince and chicken, dairy products like cheese and milk, and olive oil. 

The second trolley was less healthy and filled with what the average Australian family buys and eats each fortnight.

Only 13 per cent of this trolley was made up of fruit and vegetables.

It also contained all of the staples in the first trolley, but with the addition of butter, sweetened drinks, desserts, processed meats like sausage and ham, convenience meals and fast food such as pizza, meat pies and hamburgers. 

Add a few bottles of wine and a case of beer to the second trolley, and the scales are tipped. 

The proof is on the docket: the healthy trolley comes in about $150 cheaper a fortnight. That's equal to $3,900 a year. 

Ms Hoggan says the takeaway message is to try to eat five serves of vegetables a day and swapping out processed food for fresh food as much as possible.

"Every serve of vegetables counts, whether it's a salad roll, swapping meat for beans, or some vegetable sticks and dip as a snack," she says. 

"We know that vegetable intake is foundational to good health. Diets rich in fruit and vegetables have been shown to protect against high blood pressure, heart disease, stroke, Type 2 diabetes and some cancers."

On top of this, research also shows that having the willpower to wheel past the snack aisle can lead to a happier, healthier state of mind.

"A well-balanced diet can boost your mood and improve mental wellbeing," Ms Hoggan says.

It is recommended that we eat five serves of vegetables a day.(Unsplash: Hari Nandakumar)

Small changes

Ms Hoggan concedes that, in real life, following the recommended diet can be hard. 

The diet recommends avoiding many foods of convenience, from ham for sandwiches and muesli bars for school lunches to ready-made meals.

That could make the diet impractical for a families with working parents.

"It is really challenging," Ms Hoggan said.

"We're absolutely not saying that to be able to eat this way all the time is easy, but we do know that any small change that we make, any increase in fruit and vegetables, is a positive step in our health."

For families keen to make a healthy, affordable change, Ms Hoggan suggests starting small, planning meals with your kids, and trying to make healthy versions of takeaway meals at home. 

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Fitness Influencer Shares Her Body Started Eating Itself After Fat-Dissolving Injections - NDTV

Just a few days after the treatment, Ms Amma's life took an unexpected turn.

Beatriz Amma, a fitness influencer's worst nightmare came true after she had a horrifying battle with a flesh-eating illness. At the age of 23, three years ago, Ms Amma sought to achieve perfection at an upscale spa in Los Angeles, where she spent $800 (approximately Rs 66,000) on a treatment regimen involving a series of vitamin injections. 

These injections, which included a mixture of vitamins B1 and C, combined with "fast-dissolving" deoxycholic acid, were administered 60 times into her arms, back, and stomach. 

Just a few days after the treatment, Ms Amma's life took an unexpected turn. She shared with Kennedy News, "I developed welts on my skin, and they began appearing in the areas where the injections had been administered... My entire body seemed to be self-destructing."

The diagnosis was bleak-Mycobacterium abscessus, a well-known bacterial infection that leads to painful skin lesions. Medical professionals attributed it to the improper injection of deoxycholic acid.

For Amma, a former swimsuit model, her aspirations of becoming a fitness influencer and enjoying a life filled with travel crumbled. She has undergone multiple surgeries to excise infected tissue and now, three years later, must endure six hours of daily intravenous antibiotic treatments.

What adds to the chilling nature of this narrative is that everything appeared entirely legitimate. The Los Angeles spa where Amma received these injections exuded an aura of cleanliness, professionalism, and safety. "An employee assured me it was produced by a highly reputable company and even displayed the vials to me. I was thrilled," Ms Amma recalled.

Prior research has demonstrated a troubling correlation between flawed injections and similar skin reactions, emphasizing the risks that individuals like Amma unwittingly assume in their pursuit of aesthetic enhancements.

The ensuing ordeal became a life-and-death struggle, with Amma bedridden, her own body seemingly turning against her. "I couldn't even dress myself. I required assistance to use the restroom, shower, and change. I felt like I was deteriorating in bed," she recounted, describing how her body was ravaged.

Ms Amma vividly recollects the moment when she feared she might succumb to the flesh-eating disease. "I prayed to God and said, 'If this is my time, take me.' My body had reached its limit. I distinctly remember being in such excruciating pain that I believed I might not survive that night. I couldn't fight any longer."

"Each time I gaze into the mirror, I'm reminded of how much of my life has been lost to this ordeal. My dream was to become a fitness influencer, and I cherished travelling and wearing bikinis. I had worked tirelessly to attain the body I had," she lamented. Her doctors have informed her, "You'll have this condition indefinitely; relinquish your aspirations of being an influencer, and your skin will constantly alarm people."

Ms Amma refuses to allow this traumatic experience to shape her identity. Instead, she directs her efforts toward promoting body positivity and increasing awareness of this disfiguring ailment.

Nevertheless, her ongoing struggle with the repercussions of that ill-fated spa visit persists. She remarked, "I'm now in the third year of this journey, and it's far from concluded. I never would have imagined that something as seemingly straightforward could nearly claim my life and leave me still grappling for survival."

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Food for thought: how TV cooking shows influence the way we eat - The Guardian

Four million viewers are tuning into the Great British Bake Off every week as it returns with its 14th season. It’s entertaining, but is it more than that? If the old adage holds that we are what we eat, are we also what we watch on TV?

Researchers agree on the power TV has to shape what we eat. Studies have shown that cooking shows not only influence how healthy our diets are, but also our food preferences. Frans Folkvord, a professor at Tilburg University in the Netherlands who has conducted research on this topic, says it’s about “priming” certain foods and “modeling behavior”.

When it comes to popular cooking competition shows – most of which revolve around preparing enormous quantities of desserts or meat – this influence can be problematic.

Take, for example, the recent season of Top Chef: Houston. Nearly every winning dish featured meat, from braised pot roast to pork tenderloin, brisket curry and Mongolian lamb. Similarly, on the most recent full season of Chopped – the Food Network show on which contestants have to prepare dishes on the fly out of often bizarre combinations of ingredients – all 13 episodes featured at least one red meat ingredient, including bison, elk, lamb, boar, pork and, of course, beef. Even in the dessert rounds, contestants were tasked with turning pork floss, rotisserie chicken, hangover burger, pork neck bones, ham and bologna into something sweet.

“It’s very strange on a show like that for there to be any challenges that don’t have to do with meat,” said Alicia Kennedy, author of the new book No Meat Required: The Cultural History and Culinary Future of Plant-Based Eating. “It’s very much ingrained that meat is part of a good meal and that really goes unquestioned for the most part.”

The US is the world’s biggest consumer of beef, and annual per-capita meat consumption is up to about 274lb a year – eating habits that are helping to drive the climate crisis.

But does what we see on TV determine what we eat, or is TV reflecting the eating culture we already have?

It works both ways, experts say, with television both creating and reflecting our food culture. It’s raised our expectations by bringing restaurant-level food into our homes while celebrating (and capitalizing on) the food we’re already eating. “You eat what you aspire to be,” said Fabio Parasecoli, a professor of food studies at New York University. If that’s a cosmopolitan, then your food choices will probably reflect the refined pastries you see on Bake Off. If that’s the average Joe, then it might be the burgers Guy Fieri devours on Diners, Drive-Ins and Dives.

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Cooking competition shows made their first US appearance when the Food Network began airing the Japanese program Iron Chef in 1999. Within a year, it was the most watched show on the network.

Before that, the Food Network had aired mostly daytime cooking shows – the kind that teach you how to prepare a recipe for your family. At that point, the network’s viewers were mostly women. But because the network relied on advertising revenue, says Emily Contois, a professor at the University of Tulsa and author of Diners, Dudes and Diets: How Gender and Power Collide in Food Media and Culture, “they had to garner a more gender-balanced audience”. The competition show, which wasn’t just about feeding your family, but winning a timed battle in the heat of the kitchen, drew in male viewers overnight.

By 2006, Bravo had debuted its own cooking competition, Top Chef, and in 2009 the Food Network began airing Chopped and Cupcake Wars. The success of those shows may in part have been helped by the 2008 recession, when more men found themselves unemployed and taking on more domestic responsibilities, and by the 2007-2008 Writers Guild of America strike, when TV networks shifted towards reality television shows in the absence of scripted programs.

Baking shows – and the sugary treats they specialize in – have been central to the Food Network and other channels from the early days of Cake Boss and Cupcake Wars to the more recent airings of Nailed It! and Sugar Rush. Since those shows first began airing, in 2009, American sugar consumption has gone up by about 1m metric tons a year.

While cooking competition shows can reinforce some of Americans’ worst eating habits, they can also serve to expand viewers’ culinary horizons in important ways.

Kennedy pointed to the vegan chef Chloe Coscarelli. When she first appeared on Cupcake Wars in 2009, the judge Candace Nelson expressed her shock, saying: “I was surprised at the bravery and boldness to parade four different flavors of vegan cupcakes in front of the judges when everyone else was clearly going to be working with butter and eggs.”

But Coscarelli won – making her the first vegan chef to win any cooking competition show. Since then, competitions focusing specifically on vegan food, like Peeled and High Cuisine have hit the air. And some hosts (even unlikely ones, like Guy Fieri) are increasingly praising vegan cuisine instead of treating vegan chefs like exotic exceptions. Kennedy says representation can shape what viewers purchase when they go to the grocery store. Cooking shows “definitely have an effect on what people consider a good meal, a decent meal, or something fulfilling”.

In the same way, experts say cooking competition shows can broaden our palates.

Take, for example, last season’s Bake Off winner, Syabira Yusoff, a Malaysian chef who impressed judges with south-east Asian flavors, preparing dishes like coconut, pandan and caramel mousse cake, satay macarons and Malaysian prawn sambal pizza.

Some cooking shows “create a connection by understanding how [others] eat and enjoy food”, said Alison Alkon, a food studies professor at the University of California Santa Cruz.

When those global foodways are celebrated, especially on social media, Parasecoli says they can create a foodie culture that viewers aspire to copy – what he calls an “aesthetic regime”.

While cooking competition shows may influence our diets in a variety of ways, there’s one way in which they don’t. Research suggests that just because we’re watching others cook on TV it doesn’t mean we’re cooking more ourselves. In fact, as cooking competition viewership has risen over the past two decades, the rate of people cooking regularly at home has fallen.

“At the very least, you would expect that [cooking’s] rapid disappearance from everyday life might leave us feeling nostalgic for the sights and smells and the sociality of the cook-fire,” the food writer Michael Pollan wrote in a 2009 article for the New York Times. “Bobby Flay and Rachael Ray may be pushing precisely that emotional button.”

Whether or not this latest season of Bake Off leaves you wanting to preheat your own oven, maybe you’ll walk away more thoughtful about what it left you craving.

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What Happens to Your Body When You Eat Blueberries Every Day - EatingWell

Do you ever wonder about the health impact of those tiny blue bursts of flavor you sprinkle on your cereal or toss into your smoothies? Blueberries are touted for their many health benefits— no surprise, considering they pack more antioxidants than any other fruit, according to a 2021 study published in Molecules. 

But what happens to your body when you eat blueberries daily? Is there a downside to eating too much? Let’s uncover blueberries’ nutritional value, potential health benefits and drawbacks of daily consumption, and how you can enjoy them as part of a healthy diet.

Pictured Recipe: Lemon-Blueberry Overnight Oats Recipe

Photographer: Stacy K. Allen, Props: Julia Bayless, Food stylist: Ana Kelley

Blueberries Nutrition Facts

Blueberries are nature's bite-sized deliciousness packed with nutritional benefits, boasting many vitamins and antioxidants. One cup of blueberries (150 grams) contains the following, per the USDA:

• Calories: 86
• Total Carbohydrates: 22 g
• Dietary Fiber: 4 g
• Total Sugars: 15 g 
• Protein: 1 g
• Total Fat: 0 g
• Saturated Fat: 0 g
• Sodium: 2 mg
• Potassium: 116 mg
• Vitamin C: 15 mg
• Vitamin K: 29 µg
• Vitamin A: 5 µg 

Health Benefits of Blueberries

You May Reduce Your Risk of Chronic Disease 

Blueberries are loaded with anthocyanins, which are known to help reduce the risk of chronic disease. According to a 2020 review in Advances in Nutrition, these compounds combat oxidative stress and inflammation—two significant factors in developing chronic disease.

Brittany Lubeck, RD, registered dietitian and nutrition writer, confirms by telling EatingWell, “Consumption of blueberries may help reduce the risk of certain diseases and conditions, including heart disease, type 2 diabetes and cognitive decline. This is thought to be due to the presence of anthocyanins (which are powerful pigments and antioxidants) in blueberries.”

You May Improve Your Vision

Blueberries deliver vitamins C and A, which are needed to maintain good vision and potentially reduce the risk of age-related macular degeneration, per a 2019 review in Antioxidants.

Lubeck adds that “Blueberries are high in flavonoids, which have been associated with a lower risk of cataracts and macular degeneration.”

You May Have Better Digestion

Blueberries are a good source of fiber, an essential nutrient that can promote regularity, prevent constipation and maintain a healthy gut. “A fiber-rich diet has been associated with better overall metabolic and digestive health,” says Lubeck.

You May Improve Your Skin Health

Blueberries ' antioxidants, like vitamin A and retinol, protect your skin from premature aging by fighting free radicals. They can also boost collagen production, resulting in smoother, firmer skin, per a 2023 review in Antioxidants.

“Consuming blueberries (either through food or supplements) may benefit aging skin,” says Lubeck. “The antioxidants in blueberries combat free radicals that may damage skin and increase the rate of aging.”

Related: 10 Collagen-Rich Foods To Add To Your Diet

You May Reduce Chronic Inflammation

Chronic inflammation is the driver of most chronic diseases. Fortunately, blueberries are packed with anti-inflammatory compounds that help combat this underlying cause of health problems, per a 2021 review in Nutrients. 

“Blueberries have more polyphenols than any other berry,” says Lubekc. “Polyphenols are phytonutrients with anti-inflammatory properties. Various studies have found that blueberries may reduce obesity-induced inflammation, which could improve overall metabolic health.”

You May Get Fewer Infections

A 2021 review published in Clinical Nutrition ESPEN pointed out that the polyphenols found in blueberries—anthocyanins, flavonoids, and phenolic acids—have antibacterial and antiviral properties that can help prevent and fend off viral infections.

“The anthocyanins in blueberries may be used to treat and prevent urinary tract infections. Research shows that anthocyanins extracted from blueberries inhibit urinary tract infection (UTI) strains of bacteria. These antioxidants can fight off bacteria that could lead to a UTI,” explains Lubeck.

Are Blueberries Safe for Everyone to Eat?

While it’s clear that blueberries make a healthy addition to any diet, they might not be suitable for those with sensitivities or allergies. Blueberries contain salicylates, natural chemicals found in aspirin and many fruits and vegetables, per a 2022 study in Frontiers in Plant Science. These chemicals may cause issues for those with salicylate sensitivity. 

According to StatPearls, if you have a salicylate sensitivity, you may experience adverse reactions like headaches, digestive issues or skin problems after consuming salicylate-containing foods.

5 Ways to Enjoy Blueberries

“While grabbing a handful of fresh blueberries is easy, there are plenty of other ways to eat more blueberries,” says Lubeck.

Topping on Cereal, Oatmeal or Yogurt

One of the simplest and tastiest ways to enjoy blueberries is by sprinkling them over your morning cereal, oatmeal or yogurt. Their natural sweetness complements these breakfast staples perfectly while delivering a healthy dose of antioxidants and essential nutrients. Try our Breakfast Blueberry-Oatmeal Cakes for a delicious and nutritious breakfast.

Add to Smoothies

Toss a handful of blueberries into a blender with your favorite fruits, yogurt or greens. They enhance the flavor and give your smoothie a nutritional boost. The natural sweetness of blueberries helps reduce the need for added sugars in your blends. Check out these Healthy Blueberry Smoothie Recipes for inspiration.

Include in Baked Goods

Blueberries can elevate the taste and nutrition of your baked goods. Muffins, pancakes and even bread benefit from blueberries’ nutritional profile. Next time you’re craving muffins, make these Low-Carb Blueberry Muffins instead of going the store-bought route.

Use in Homemade Jam

Making homemade blueberry jam is a fantastic way to enjoy the goodness of blueberries all year round. You can control the ingredients and sugar content, ensuring a healthier spread for your toast, pancakes or sandwiches. For inspiration, give our Grilled Halloumi Cheese with Blueberry-Balsamic Jam a whirl and try to tell us you don’t love it.

Add to Fresh Salads

Sprinkle blueberries over fresh salads to combine sweetness with tangy dressings and crisp greens. Blueberries work well with various salad ingredients, like feta cheese, nuts and vinaigrettes, creating a delicious balance of flavors and textures. If you’re looking for a recipe, try our Summer Blueberry Salad With Toasted Pecans & Feta. You won’t regret it.

Frequently Asked Questions

How many blueberries can you eat a day?

Generally, adding a 1/2 to 1 cup of fresh or frozen blueberries to your daily diet is a healthy and reasonable amount. Even 1/3 cup a day has been associated with a reduced disease risk. This amount provides a substantial dose of antioxidants, vitamins and fiber.

Do blueberries detox your body?

Blueberries are not a magical detoxifier but offer certain health benefits. They’re rich in antioxidants, such as anthocyanins, which can help protect your cells from oxidative damage.

Are blueberries good for body fat?

Blueberries are low in calories and packed with fiber, which can help keep you feeling full and satisfied. Additionally, the antioxidants in blueberries support overall health, which can help maintain a healthy body weight. However, diet and lifestyle factors, such as overall calorie intake and physical activity, play a more significant role in managing body fat than any single food.

The Bottom Line

Blueberries can be excellent for your health due to their rich nutritional content, including vitamins, fiber and antioxidants. They may reduce chronic disease risk, improve vision, enhance digestion and support overall health. Additionally, blueberries' antioxidants can help protect your skin from premature aging and reduce your risk of chronic diseases by helping tame chronic inflammation. However, if you have salicylate sensitivities, blueberries may cause adverse reactions. 

To enjoy blueberries daily, you can include them in your diet by adding them to cereals, smoothies, baked goods, homemade jam or fresh salads.

Related: The 6 Best Antioxidant-Rich Fruits to Reduce Inflammation, According to a Dietitian

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What Happens to Your Body When You Eat Blueberries Every Day - EatingWell
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Nearly 90% Canadians eat seafood, fish regularly – despite high prices: poll - Global News

Most Canadians are regularly eating seafood despite high grocery prices, according to a new survey.

Fish and other seafood dishes are routinely included in their meals, 87 per cent of Canadians said in a recent poll conducted by the Agri-Food Analytics Lab at Dalhousie University and the Angus Reid Institute.

The results published Tuesday showed that even though daily consumption of seafood is rare in the country, Canadians are eating seafood on a weekly and monthly basis.

The online poll was conducted in June and included some 1,000 Canadian adults.

Stefanie Colombo, associate professor and Canada research chair at Dalhousie University, said she was “surprised” to find that such a large proportion of Canadians eat seafood on a regular basis.

The results are however consistent with the global trends, she said, with the increased consumption of animal protein, including fish.

1:50 Inflation drops to 3.8%, but Canadians still feeling squeezed

In British Columbia, 45.8 per cent of respondents said they have fish and seafood every week, followed by 39 per cent in Atlantic provinces saying the same.

Quebec has the lowest weekly consumption of seafood (27.2 per cent), the survey found.

Four in 10 across the country are also willing to pay more for certified sustainable seafood, the survey found.

Canadians are primarily buying fish, like finfish, trout or salmon, as opposed to other forms of seafood – such as crab, mussels, oysters, shellfish or crustacean, Colombo told Global News.

More people also eat seafood at home (60 per cent) rather than in a restaurant (31 per cent), she added. Most people also prefer seafood that is Canadians rather than imported.

This comes as prices at the grocery store rose again last month, increasing 5.8 per cent year-over-year in September, according to Statistics Canada’s latest inflation report.

The overall price for fish, seafood and other marine products was up 4.3 per cent last month compared with September 2022, StatCan data showed.

The cost for fresh or frozen fish was up 3.8 per cent annually in September, while canned and other preserved fish saw a year-over-year price hike of 8.9 per cent last month.

Back in June when the survey was conducted, grocery prices were up 9.1 per cent year-over-year, although bakery items and dairy products were the biggest drivers.

Nutrition a key driver

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Nutrition was the main motivation to eat seafood for 64 per cent of Canadians in the poll.

“Canadians want healthy food and I think, there’s probably some realization that they’re getting high value with regard to healthy food when they’re buying seafood,” Colombo said in an interview with Global News.

Environment and climate change are also important factors when making food choices, more than half said in the poll Tuesday. Nearly one in four (21 per cent) cited affordability as the reason for their seafood consumption.

2:06 UBC study finds climate change impacting restaurant seafood options

When it comes to the type of seafood, more Canadians prefer frozen over fresh, but there are some demographic differences.

Of the Gen Z respondents aged 18 to 29 years, 49 per cent said they prefer frozen seafood compared with 39 per cent of Gen X, aged 44 to 58 years.  That proportion dropped for fresh seafood, with 16.9 per cent of Gen Z going for this option and 31.5 per cent of Gen X choosing the same.

Convenience is one of the reasons why frozen seafood is most popular, particular among the youngest generation, Colombo said.

Wild seafood was also the more popular choice compared to farmed products, with British Columbia (67.9 per cent) leading this preference among the provinces.

Canadians also care about the humane treatment of their seafood from sea to retail, with half the respondents saying they consider this an important factor.

— with files from Global News’ Craig Lord. 

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Nearly 90% Canadians eat seafood, fish regularly – despite high prices: poll - Global News
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