Navigating the world of nutrition can feel like trying to decipher murky hieroglyphs in a kale smoothie. With updated research, we learn new information about what is best for our bodies and minds. But some of what you hear, especially on social media, is motivated by profit, not by the desire to put truth out into the world, and it can be hard to tell the difference. Headlines usually don’t provide a complete picture—and we often don’t read past them, so we take in only part of the story. Even official food data is confusing: While 85% of Americans pay at least some attention to nutrition labels, only 41% fully understand them, a Research America survey found. That’s why we’re tackling a few of the questions we hear all the time.
Do collagen supplements work?
Collagen supplements are everywhere these days—in powders, capsules, drinks, snacks, and even lotions. Whether they claim to give you glowing skin or bulletproof joints, it all sounds like a lot of hype. But there actually may be something to this trend.
Collagen is the body’s most abundant protein, and your body naturally produces less of it as you age, which can lead to sagging skin, wrinkles, and creaky knees. When you consume collagen, your body breaks it down into amino acids or peptides, which it can use to support new collagen synthesis. The best researched (and most promising) form of collagen is hydrolyzed collagen, also called collagen peptides. Research suggests that collagen peptides may be beneficial for skin and potentially help with joint comfort and exercise recovery.
“There’s encouraging evidence that collagen supplements can support skin hydration and elasticity,” says Jaclyn London, R.D.N., author of Dressing on the Side (and Other Diet Myths Debunked). “It’s not a magic bullet or a replacement for procedures, but it can be a helpful addition to a balanced diet.”
Wendy Bazilian, DrPH, R.D.N., host of the podcast 1,000 Waking Minutes, agrees. She emphasizes that taking these supplements should be combined with healthy habits like regular exercise and eating a nutrient-rich diet. “Staying active, getting enough sleep, and avoiding smoking play a huge role in supporting your body’s collagen production,” she says. Ready to try? Choose one that contains vitamin C, says London, as it will help your body use collagen. You can also eat plenty of vitamin C–rich foods such as oranges and strawberries.
What does it mean when a food’s packaging says it contains “natural flavors”?
Frustratingly enough, “natural” doesn’t necessarily mean “as found in nature,” and “artificial” doesn’t necessarily mean unhealthy, as you might think. “Natural flavor” actually refers to one that is derived from a plant or animal source—think fruits, spices, herbs, or meat.
Great, right? But wait, there’s more! These “natural” flavors often undergo heavy processing through methods like fermentation and distillation, says Jennifer Pallian, R.D., a food scientist based in Vancouver, Canada. In fact, she says, these flavor mixtures can be made up of as many as 100 chemicals!
Artificial flavors aren’t much different: They are created in a similar way but are not derived from edible plants or animals. Artificial vanilla, for instance, is often crafted from chemicals such as guaiacol and eugenol, Pallian explains, while the “natural” version of vanilla flavoring comes at least partially from vanilla beans. We don’t always even know which ingredients they contain or how much, because manufacturers don’t have to specify that unless there are allergens such as peanuts, milk, and shellfish. In any case, both are safe to consume, says Pallian—in the U.S., flavors are regulated under the FDA’s framework.
So which should you choose? The one that tastes best and makes you feel good about your choice. “It all depends on how they affect you personally,” Pallian says.
I see labels that say No artificial sweeteners but list stevia or monk fruit. Aren’t they fake? And are they safe?
Yes, they’re safe, says London. As for whether they’re artificial, stevia and monk fruit are not considered artificial because, like “natural” flavors, they come from plants. All noncaloric sweeteners are considered “nonnutritive” sweeteners, and stevia and monk fruit are considered “novel” nonnutritive sweeteners. They come from the leaves of the stevia plant and a small green fruit native to China, respectively, and are less processed than artificial sweeteners. (You might still hear any of these called “fake sugar,” though.)
Both stevia and monk fruit are solid swap options, London says. That said, ideally everyone would cut back on all sweeteners and focus on getting their sweet stuff via wholesome foods like fruit. Consuming too much of any sweetener could alter your taste preferences over time, giving you a heightened craving for sweet foods and drinks. If you’re avoiding sugar, “sweeteners should be tools, not the main event,” London says.
I know people who eat non-GMO, but then I hear that GMOs are not that big a deal. What’s up with that?
As more products with Non-GMO labels pop up on grocery store shelves, it’s easy to assume that GMOs are worth avoiding—but whether that’s really necessary requires some unpacking.
First, let’s clear up what GMOs are: Essentially, they are crops that have been genetically engineered to possess specific traits such as resistance to pests and the ability to tolerate herbicides. Common GMO crops include soybeans, corn, and cotton. Nutritionally speaking, genetically modified crops are not very different from conventional crops, and they don’t pose health risks, according to the National Academy of Sciences. Many genetically modified foods such as soybeans and corn, in their whole forms, are nutritious.
But some people avoid GMOs because of the herbicides commonly used on GMO crops, glyphosate in particular. The International Agency for Research on Cancer has classified glyphosate as “probably carcinogenic,” and some studies have suggested that it may increase the risk of non-Hodgkin lymphoma and cause endocrine disruption, especially in children. That said, the levels of glyphosate residue found in food are deemed safe by the U.S. Environmental Protection Agency (EPA) and the FDA, and the biggest dangers typically come from “the inhalation of pesticides and herbicides, not ingestion via our GI tracts from the foods we eat,” London says.
In any case, if you’re concerned about chemical exposure, choose organic foods, Pallian says. While certain pesticides and herbicides are used on organic crops, glyphosate isn’t one of them. Whew!
I don’t need to be on a low-sodium diet, but should I still worry about how much salt I’m eating?
Sorry, but yes. While the body requires some sodium to function properly, most people consume way more than they should, and that can lead to all the problems that may result in being put on a low-sodium diet. Eating too much salt can up your risk for stroke, heart failure, osteoporosis, stomach cancer, kidney disease, and high blood pressure, according to the American Heart Association. Considering the fact that more than 70% of Americans over 60 have high blood pressure, limiting your sodium intake now is a gift to your future self.
The general recommendation is to stay under 2,300 mg of sodium per day—about the amount in a teaspoon of salt. (The average American consumes about 3,400 mg of sodium daily.) To do so without feeling deprived, eat more fresh, whole foods and less packaged and highly processed foods, says Valerie Agyeman, R.D.N., host of the women’s health podcast Flourish Heights. A whopping 70% of most people’s daily salt intake comes from packaged and prepared foods, not those they cook at home, the FDA reports. Still, it makes sense to turn to herbs and spices such as fresh basil, garlic, ginger, and rosemary to add punch to dishes without a single grain of salt. A squeeze of citrus like lemon or lime will amp up flavor too.
When scanning nutrition labels, use these guidelines: A food with 5% Daily Value (DV) or less of sodium per serving is considered low in sodium, and 20% DV or more per serving is considered high. Be especially careful with these salt bombs: deli meat; frozen pizza; canned soup and processed cheese; burgers, burritos, and tacos; and savory snacks (chips, pretzels, popcorn).
While you’re in the supermarket, look for lower-sodium versions of common staples like soy sauce, chicken broth, and soup. And it’s a good idea to rinse canned vegetables and beans to wash away some of the salt.
Products from brands like Amy’s are processed—must I avoid those too? Help!
The short answer is no. Processed foods exist on a wide spectrum, from flash-frozen veggies to highly processed snacks filled with artificial ingredients. The key is knowing where on the range a particular food falls. Meals like Amy’s are considered minimally processed because they are created from real foods and real ingredients, Bazilian says. But because they are cooked elsewhere, frozen, and packaged, they are considered processed.
The trick is picking nutritious convenience foods, so scan a product’s label for things like fiber and protein (aim for 3 g to 5 g of the former per serving), and make sure you’re not loading up on too much added sugar or sodium. A good rule: “Look for items with less than 5% of the DV for sodium and sugar,” says Mandy Enright, a registered dietitian nutritionist who educates people about healthy eating in their workplaces. Also be sure to read the ingredient list: Foods that have a minimal number of ingredients, Enright says, are ideal, because this is usually a sign of a more nutritious product.
Also, if you’re crunched for time, you can improve convenience foods. “There’s power in pairing plants and proteins with processed foods,” Enright says, so if you make a box of mac ’n’ cheese on occasion, throw in some grilled chicken and veggies, she suggests. That way you’re getting the speed and ease you want with the nutrition you need.
Are plant-based meat alternatives really healthier than meat?
It depends which you pick. “When it comes to plant-based meat alternatives, it’s a bit of a mixed bag healthwise,” Pallian says.
In the plus column is that plant-based meat alternatives (PBMAs) are typically lower in saturated fat and cholesterol than animal meat, and they provide fiber and beneficial plant compounds. A study in BMJ found that replacing some red meat with high-quality plant proteins like legumes, nuts, and soy (which some PBMAs are made of) could reduce the risk of coronary heart disease.
But PBMAs can also be highly processed and high in sodium, and they often contain lower-quality proteins than animal meat as well as fewer of the essential nutrients such as vitamin B12 and iron, Pallian says. “There’s no solid research showing that the negatives outweigh the benefits, but I think we need more long-term studies to really understand their impact on health,” she adds. If you’re serious about making plant-based proteins part of your diet, Enright advises eating more whole foods like tofu, tempeh, beans, lentils, and nuts, which provide the benefits of plant proteins without the added sodium and processing. And if you’re craving something that mimics the taste and texture of beef, look for lower-sodium options or ones with added iron and vitamin B12, Pallian says.
I know some people swear by magnesium glycinate supplements for better sleep. Can they help?
Signs point to yes. Entire industries have popped up in response to the quest for better sleep, offering everything from highly personalized mattresses to white noise earplugs—and many, many supplements. Magnesium glycinate, a mixture of the mineral magnesium and the amino acid glycine, is getting plenty of attention. While taking it might not be a surefire route to quality zzz’s, research suggests that magnesium glycinate supplements may help some folks. One large-scale study found that people who consumed more magnesium had better sleep quality and were more likely to get seven or more hours of sleep a night than those who consumed less. In another review, participants who took magnesium glycinate reported less anxiety and better sleep.
Researchers don’t know exactly why it may help with sleep, but there is some evidence that magnesium affects the body’s circadian rhythm and melatonin production, which could explain it, says Pallian. There are also studies in animals that suggest that higher magnesium levels in their brains are linked with sleeping longer. As with all animal studies, “whether that translates to humans is still up for debate,” Pallian says.
If you’re thinking of trying it, magnesium glycinate is considered safe if you limit your intake to 350 mg or less per day. Compared with other formulations, “this type of magnesium is often said to be gentler on the GI tract, but loose stools are still possible,” Pallian notes. As with any supplement, talk to your doctor before taking it, especially if you have kidney disease or are on medication.
What should I eat before and after a workout?
Think of your pre-workout food choice as the booster that will power you through your session. With that in mind, “focus on carbs for quick energy plus a little protein to help with muscle endurance,” Agyeman says. Research shows that eating protein, when combined with strength training, will help you gain more muscle.
Aim to eat a snack or a light meal 30 to 60 minutes before working out to be sure your body has enough time to digest and absorb the nutrients, and keep it to a small amount of food—any more will make you feel logy. Some ideal choices: a banana with peanut butter, avocado toast, or Greek yogurt with fruit. Avoid heavy or greasy fare such as pizza, a burger, or anything that’s primarily fat, such as cheese. “Greasy foods can sit in your stomach, making you feel sluggish during your session,” Agyeman says.
For post-workout food, it’s all about muscle recovery, repair, and growth, and you can go ahead and have a full meal. You’ll again want to focus on a mix of carbs and protein. “Carbs replenish glycogen stores, and protein helps repair muscle tissue,” Agyeman says. Try a chicken wrap, a quinoa salad, or a sweet potato with cottage cheese.
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