ADM beats profit estimate, Nutrition and soy crushing lower - Yahoo Finance

By P.J. Huffstutter and Sourasis Bose

(Reuters) - Global grain trader Archer-Daniels-Midland beat market estimates for first-quarter 2024 profit on Tuesday, citing lower energy and manufacturing costs as it seeks to move on from accounting issues that triggered U.S. government probes into the grain merchant.

The Chicago-based company reaffirmed its previous guidance for 2024, but executives warned of lower soy crushing margins and continued headwinds in the Nutrition unit that has been the focus of government investigations.

ADM shares were trading about 4.6% lower, below Wall Street's main indexes.

Adjusted operating profit at ADM's Ag Services and Oilseeds division, which includes soybean crushing and trading businesses, fell to $864 million, compared with $1.21 billion a year earlier.

ADM and its trading and processing rivals Bunge and Cargill Inc have seen their profits pressured as global crop supplies have swelled and prices slumped from recent historic highs. The agribusinesses make money by processing, trading and shipping crops around the world.

ADM's higher soy crush volumes during the quarter helped the company partially offset lower crush margins, company executives said during an analyst call Tuesday.

But they said the unit's second-quarter operating profit would be significantly lower versus a year earlier, and that global soybean crush margins will hover in a lower range. Chief Executive Officer Juan Luciano said expects Brazilian crush margins to improve going forward, however.

"Our teams are looking for every opportunity to manage what we can control, remaining nimble to adjust quickly to external circumstances while advancing our strategy," Luciano said.

Carbohydrate Solutions, a division housing ADM's ethanol and sweeteners operations, saw its adjusted operating profit drop to $248 million, compared with $279 million a year earlier.

In March, ADM corrected six years of financial data after an internal investigation found some sales between business units within the company were not recorded properly. ADM said it had overstated annual operating profit in the Nutrition segment by as much as 9.2%.

ADM confirmed in March some employees received grand jury subpoenas from the Department of Justice which is investigating its accounting practices. Government investigations are not evidence of wrongdoing and do not necessarily result in charges.

Company executives did not discuss the investigation on Tuesday. Chief Financial Officer Vikram Luthar said last week that he plans to resign from his role in September, the highest-level executive to leave the firm since it disclosed accounting issues.

Touted by executives as the future of ADM, the Nutrition division had seen explosive growth until profits began to erode in late 2022.

On Tuesday, the Nutrition unit reported an adjusted operating profit of $84 million, down from $138 million for the prior year period.

Luciano said the unit faced headwinds during the period from its specialty ingredients business. He said ADM's Decatur East processing plant being down due to an explosion last year and lower texturant pricing led to significant declines in the unit's operating profit.

ADM said Nutrition's operating profit will be lower next quarter compared to a year earlier. Luciano remained optimistic about the segment's future performance and noted ADM was seeing strong demand for flavors.

The Chicago-based company reported adjusted earnings of $1.46 per share, for the three months ended March 31, compared with analysts' average estimate of $1.36 per share.

ADM said lower energy and manufacturing costs led to an increase of 15 cents per share in segment operating profit from a year earlier.

(Reporting by P.J. Huffstutter in Chicago and Sourasis Bose in Bengaluru; Editing by Shinjini Ganguli and Chizu Nomiyama)

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Doing this could add 5 years to life regardless of genes: study - New York Post

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ADM beats profit estimate, Nutrition and soy crushing lower - Yahoo Finance

By P.J. Huffstutter and Sourasis Bose

(Reuters) - Global grain trader Archer-Daniels-Midland beat market estimates for first-quarter 2024 profit on Tuesday, citing lower energy and manufacturing costs as it seeks to move on from accounting issues that triggered U.S. government probes into the grain merchant.

The Chicago-based company reaffirmed its previous guidance for 2024, but executives warned of lower soy crushing margins and continued headwinds in the Nutrition unit that has been the focus of government investigations.

ADM shares were trading about 4.6% lower, below Wall Street's main indexes.

Adjusted operating profit at ADM's Ag Services and Oilseeds division, which includes soybean crushing and trading businesses, fell to $864 million, compared with $1.21 billion a year earlier.

ADM and its trading and processing rivals Bunge and Cargill Inc have seen their profits pressured as global crop supplies have swelled and prices slumped from recent historic highs. The agribusinesses make money by processing, trading and shipping crops around the world.

ADM's higher soy crush volumes during the quarter helped the company partially offset lower crush margins, company executives said during an analyst call Tuesday.

But they said the unit's second-quarter operating profit would be significantly lower versus a year earlier, and that global soybean crush margins will hover in a lower range. Chief Executive Officer Juan Luciano said expects Brazilian crush margins to improve going forward, however.

"Our teams are looking for every opportunity to manage what we can control, remaining nimble to adjust quickly to external circumstances while advancing our strategy," Luciano said.

Carbohydrate Solutions, a division housing ADM's ethanol and sweeteners operations, saw its adjusted operating profit drop to $248 million, compared with $279 million a year earlier.

In March, ADM corrected six years of financial data after an internal investigation found some sales between business units within the company were not recorded properly. ADM said it had overstated annual operating profit in the Nutrition segment by as much as 9.2%.

ADM confirmed in March some employees received grand jury subpoenas from the Department of Justice which is investigating its accounting practices. Government investigations are not evidence of wrongdoing and do not necessarily result in charges.

Company executives did not discuss the investigation on Tuesday. Chief Financial Officer Vikram Luthar said last week that he plans to resign from his role in September, the highest-level executive to leave the firm since it disclosed accounting issues.

Touted by executives as the future of ADM, the Nutrition division had seen explosive growth until profits began to erode in late 2022.

On Tuesday, the Nutrition unit reported an adjusted operating profit of $84 million, down from $138 million for the prior year period.

Luciano said the unit faced headwinds during the period from its specialty ingredients business. He said ADM's Decatur East processing plant being down due to an explosion last year and lower texturant pricing led to significant declines in the unit's operating profit.

ADM said Nutrition's operating profit will be lower next quarter compared to a year earlier. Luciano remained optimistic about the segment's future performance and noted ADM was seeing strong demand for flavors.

The Chicago-based company reported adjusted earnings of $1.46 per share, for the three months ended March 31, compared with analysts' average estimate of $1.36 per share.

ADM said lower energy and manufacturing costs led to an increase of 15 cents per share in segment operating profit from a year earlier.

(Reporting by P.J. Huffstutter in Chicago and Sourasis Bose in Bengaluru; Editing by Shinjini Ganguli and Chizu Nomiyama)

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Nutritional interventions for moderate- to late-preterm infants show no effect - Medical Xpress

Routine nutrition interventions to support moderate- to late-preterm infants until full nutrition with mother's breast milk does not impact outcomes, according to a study published in the New England Journal of Medicine.

Tanith Alexander, Ph.D., from University of Auckland in New Zealand, and colleagues randomly assigned 532 moderate- to late-preterm infants (born at 32 weeks 0 days to 35 weeks 6 days gestation) who had intravenous access and whose mothers intended to breastfeed to one of the following: intravenous amino acid solution (parenteral nutrition) or dextrose solution until full feeding with milk was established; milk supplement given when maternal milk was insufficient or mother's breast milk exclusively with no supplementation; and taste and smell exposure before gastric tube feeding or no taste and smell exposure.

The researchers found that the mean body fat percentage at 4 months was similar among the infants who received parenteral nutrition and those who received dextrose solution (26.0 versus 26.2 percent) and among the infants who received milk supplement and those who received mother's breast milk exclusively (26.3 versus 25.8 percent). Among the infants who were exposed to taste and smell and those who were not, the time to full enteral feeding was similar (5.8 versus 5.7 days).

"Our findings support an approach that concentrates on providing mothers with necessary lactation support, thereby maximizing the likelihood of attaining exclusive breast-milk feeding," the authors write.

More information: Tanith Alexander et al, Nutritional Support for Moderate-to-Late–Preterm Infants — A Randomized Trial, New England Journal of Medicine (2024). DOI: 10.1056/NEJMoa2313942

Copyright © 2024 HealthDay. All rights reserved.

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The 5 best supplements for healthy aging, according to a longevity expert - Fortune

If you’ve ever walked down the supplement aisle in a pharmacy, you’ve seen the overwhelming abundance of options available for your medicine cabinet. According to the 2022 Council on Responsible Nutrition Consumer Survey on Dietary Supplements, 75% of Americans use dietary supplements, most on a regular basis.

It’s important to remember that supplements are just that: supplemental. While they’re good for giving you a bit of a leg up when you’re lacking certain nutrients, the number one way to get the vitamins and minerals and antioxidants you need is through a healthy, nutritious diet.

“Supplements will never give you what actual, real food will,” says Kara Burnstine, RD, a nutrition educator at Pritikin Longevity Center. “They simply aid you along. They’re not meant to be a food replacement.”

Still, Burnstine recognizes there can be setbacks of relying solely on food for optimal nutrition, and there are times when supplements can be a boon.

“It would be wonderful if we all ate all our fruits and vegetables and our whole grains and our lean proteins and got everything that we needed from the food supply, but unfortunately, our food supply is sometimes not the highest quality either,” she says. “So we could be doing a lot of the good things and not be getting all of the nutrients from the food.”

That deficit can become even more pronounced as you age, she says.

“We are machines, so as we get older, things that worked well start to not work as well. That’s when we might need to turn more to supplements.”

Not all supplements are for everyone. You should always consult your doctor before starting any supplement to be sure they won’t interact with medications you’re taking or put you at risk of other problems. But for most people approaching or in their golden years, here’s what Burnstine recommends:

Calcium for bone strength

Calcium does a lot for you: It plays an important role in blood clotting, it helps your muscles contract, and it regulates normal heart rhythms and nerve functions. It also builds and maintains strong bones. When you don’t take in enough calcium, your body borrows it from your bones to keep things running smoothly. A daily intake of calcium helps you replace this calcium and keep bones healthy.

When you reach age 50, your daily calcium requirement goes up. Prior to that, 1,200 milligrams a day will do you, but when you hit the half-century mark, it’s time to bump up to 1,500 milligrams a day. Women who are past menopause are at the highest risk of getting osteoporosis, a disease that makes bones weak and brittle. Lack of calcium ups these chances even more.

Burnstine says if you know you’re not getting at bare minimum two servings from a calcium source each day, a calcium supplement is a good idea. But the supplement is only one piece of the puzzle.

“In addition to the calcium supplement, I’m also going to recommend that you get at least two servings of dairy or that you eat a lot of green leafy vegetables, and you do resistance training, which protects bones more than anything else,” she says.

Vitamin D for immunity (and bone strength)

Speaking of healthy bones, your body can only absorb calcium when vitamin D is present. In addition, vitamin D has anti-inflammatory, antioxidant, and neuroprotective properties. It supports immune health, muscle function, and brain cell activity.

Your body doesn’t make vitamin D, so you have to get it from outside sources. These include food, the sun, or supplements. Before age 70, your daily requirement is 600 IU. After 70, it goes up to 800 IU. In your later years, your body may need a boost to meet these goals.

“As we age, most of us no longer absorb vitamin D as well,” says Burnstine. This can be especially true if you live in an area without much sun, or if you’re always wearing sunscreen.

Probiotics for gut health

Emerging studies suggest that supplements of probiotics—the “good” bacteria that lives in your digestive system and helps keep “bad” bacteria in check—may help counteract age-related shifts in gut microbiota, improving your immune health and aiding healthy digestion as you age.

“We know that if our gut health is good, everything else follows, in terms of inflammation, brain fog, weight loss, sleep, depression,” says Burnstine. “Our gut is tied to just about everything.”

Like with most nutrients, it’s best to get probiotics through the foods you eat. You can load up on them through fermented foods such as yogurt, kefir, kombucha, refrigerated sauerkraut, kimchi, tempeh, and miso. But a supplement isn’t a bad idea.

Some supplements have upwards of 50 billion CFUs (colony-forming units), which may seem like a huge amount, but Burnstine says your body only absorbs 20% to 30% that amount.

“Taking a supplement helps create that diversity and huge population of probiotics in the gut to help us be healthy, lose weight, and lower our cholesterol,” she says.

Magnesium for mood

Magnesium is attached to immune function, enzymatic reactions, and it plays a part in lowering inflammation. It’s also a key player in mood stabilization. Magnesium levels go down as age goes up, putting you at risk of mental health struggles.

“People who are low in magnesium tend to have higher depression,” says Burnstine. Chronically low levels can also increase your chances of having high blood pressure, heart disease, type 2 diabetes, and osteoporosis.

Anyone over age 30 should be getting 320–420 milligrams a day, but Burnstine says not all magnesium supplements are the same.

“For example, you could take a magnesium carbonate, but you could also take something called magnesium glycinate, which is slightly easier on the stomach,” she says. “The combination of how it’s formulated causes sort of different responses.” Talk to your doctor about the best magnesium formulation for you. 

Multivitamin to cover the bases

A daily multivitamin, while not a panacea, can give you an overall nutritive boost. At the very least, says Burnstine, it won’t hurt.

“I always say that a multivitamin is sort of like an insurance policy,” she says. “I would recommend a general multivitamin at any age.”

Most brands are the same, but for peace of mind, look for the USP symbol. This seal of approval marks brands that have consistent quality, the exact ingredients in the potency and amount you find listed on the label.

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Here's How Much Fat You Should Eat Every Day for Weight Loss - Eat This, Not That

Okay, so you're on a weight-loss journey. The last thing on your mind is consuming fat, are we right? Well, you may be surprised to hear that not all fat is created equal, and it's actually essential to include some of it in your diet! That's why we're breaking down how much fat you should eat every day for weight loss to ensure you stay on a healthy track and reach your goal.

It may sound counterproductive, but the right amount of fat can support your weight-loss progress. According to research, a moderate-fat diet that includes getting 20% to 30% of energy from fat sources can help you lose weight because you're more likely to stick with a diet that's not overly restrictive in fat content.

Read on to learn how much fat you should consume daily when you're trying to lose weight and a dietitian's top picks for fats to include.

How much fat should you eat each day for weight loss?

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Fats typically get a bad rap for their high-calorie content, but they're a key player when it comes to maintaining a nutritious diet, explains Melissa Galich, RD, CD, from Top Nutrition Coaching.6254a4d1642c605c54bf1cab17d50f1e

"The Food and Nutrition Board of the Institute of Medicine recommends 20% to 35% of daily caloric intake come from fats," Galich says. "When trying to lose weight, I lean toward 20% to 30% of calories to come from heart-healthy fats. The main fats to avoid in your diet are saturated and trans fats."

According to the American Heart Association, you should aim to consume 5% to 6% of your calories from saturated fat and stay away from trans fat altogether.

The 13 Best and Worst Types of Fats For Your Health

"Saturated fat primarily comes from high-fat animal sources such as meats (hot dogs, ribs, sausage, etc) and dairy (high-fat cheese, milk, butter). The main plant sources of saturated fat are palm and coconut oils," explains Galich. "[By] choosing at least 90% lean beef, skinless poultry, fish, seafood, low fat/fat-free dairy and limiting or avoiding butter, you can greatly decrease your saturated fat intake."

On the other hand, trans fat is not a "natural fat," and you'll find it in hydrogenated or partially hydrogenated oils and processed foods. Being a mindful label reader is essential to avoid trans fat.

"More manufacturers are finding substitutes for hydrogenated oils; however, they can still be in some foods such as stick margarine, snack cakes, crackers, baking chips, etc.," Galich adds. "Checking the ingredient list in packaged foods is the easiest way to avoid trans fat. If you see hydrogenated or partially hydrogenated oils in the ingredient list, try looking at another brand or avoiding that food altogether."

The 10 Best Full-Fat Foods for Weight Loss

What are healthy foods that contain fats?

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Both mono- and polyunsaturated fats are healthy fats and are considered beneficial for overall health. "They can increase good cholesterol (HDL) and lower bad cholesterol (LDL), support cell and brain health, and have anti-inflammatory properties," Galich says.

That being said, too much of anything is never a good thing, so it's key to be mindful of the amount of fat you're consuming. "Excess fats, even healthy fats, can increase calorie intake, which can lead to weight gain and increase total cholesterol levels," notes Galich.

Solid foods that offer healthy fats include seeds, chia seeds, nut butter, flax, avocado, vegetable oils like canola or olive, and high-fat fish such as salmon, tuna, and mackerel.

The 10 Best Healthy Fat Foods You Can Eat

Why is it important to incorporate fat into your diet for weight loss?

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Your body won't absorb essential vitamins such as vitamins A, D, E, and K if you don't have fat in your diet, says Galich.

"Vitamin A supports healthy vision, immune and inflammatory systems, and promotes cell growth," she explains. "Vitamin D is important for bone health [and] blood sugar control. [It] reduces inflammation, promotes cell growth, and supports immune and neuromuscular function. Vitamin E can help decrease inflammation, protect against heart disease, and fight free radicals, which can increase your risk for cancer and other chronic diseases. Vitamin K aids in blood clotting and bone health."

All in all, leading a lifestyle of balanced eating habits is essential. No food is off limits; opting for healthy foods the majority of the time while still indulging in some less healthy favorites every now and then can lead to sustainable weight loss and management.

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Alexa Mellardo

Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa

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The best protein supplements of 2024 - but do they work? - The Telegraph

Protein supplements are not only for young men looking to bulk up in the gym. Emerging research suggests that they may hold benefits for midlifers and older adults, as our protein requirements increase with age.

To combat the steady loss of muscle, which occurs with age, nutritional experts have suggested that we should increase the amount of protein we consume in a day.  

The current daily protein recommendation for UK adults is 0.75 grams per kilo of body weight, according to the British Heart Foundation. 

“The British Association of Sport and Exercise Sciences are suggesting that older people do require more,” says Dr Colleen Deane, a lecturer in muscle cell biology at the University of Southampton. “They probably need about 1 to 1.2 grams, which I would agree with.”

But in practice, this isn’t as easy as it seems. For a woman weighing 60 kilograms (9st 6lb), that means going from 45 grams of protein per day to 72 grams, an intake that, Deane says, equates to approximately two-and-a-half chicken breasts (100 grams of chicken contains around 30 grams of protein).

“The issue is that as we get older, we also lose our willingness or ability to eat as much,” she says. “So things like supplements can help with taking on protein and maintaining muscle.”

How do protein supplements work?

Protein supplements, which typically come in the form of powders to be mixed into water or milk, are designed to be both highly convenient and easily digestible. 

If you’re looking to build muscle tissue, you need to both exercise and consume sufficient quantities of protein to stimulate a biological process known as muscle synthesis. “You can’t just eat protein and grow muscle,” says Deane. “And exercise alone also does not put your body in a growth-promoting state.”

Abigail Green, senior health and wellbeing physiologist at Nuffield Health, describes the main benefits of these supplements as being quick and easy, cost-efficient and versatile. 

“Protein powders are dynamic and can be added to cakes, cookies, oats, breads, smoothies, porridge and much more,” she says. “It’s a quick and convenient way of increasing your intake after a workout. You might feel like eating a full plate of chicken and rice at 10pm, whereas a shake sits easier on the stomach before bed.”

However, she emphasises that they should always be viewed as supplements to protein in your diet, and that they are not necessary for maintaining or building muscle. 

If you’re already meeting your daily protein requirements, any excess from supplements will just end up being broken down into amino acids which circulate in the bloodstream. As a result, Deane says, scientists are still trying to figure out whether too much protein might even be bad for our health.

“For some people, just eating a meal high in protein does the same thing,” says Green. “Most people don’t need to supplement their diet with protein powder.”

When it comes to choosing a protein supplement, there are an abundance of different options. Here are some of the most popular choices and what to use them for:

• Whey protein
• Casein
• Leucine
• Creatine
• Soy
• Pea protein
• Collagen
• Blended protein powders

Whey protein naturally contains all nine essential amino acids Credit: Norrabhudit/istockphoto

Whey protein

Whey protein is by far the most widely studied protein supplement, with Deane describing it as “the bedrock” of all protein supplement research.

Whey is a dairy product, being the liquid that is left over when milk is processed into cheese. As an animal product, it has the advantage of naturally containing all nine essential amino acids, the building blocks of protein that our body requires for tissue growth.

It typically comes in two forms:

• Whey concentrate, which is cheaper and contains a mix of protein, carbohydrate and fat.
• Whey isolate powder, which is more expensive and has been processed so that the powder is more than 90 per cent protein. It also has a lower lactose content which makes it a better choice for anyone who is lactose-intolerant.

According to Dr Swrajit Sarkar, a senior lecturer in nutrition at City, University of London, various studies have found that whey protein is capable of increasing skeletal muscle mass, overall muscle strength and even gait speed in older adults who combined the supplements with resistance training. The effect was more profound in those who consumed whey isolate.

“If they’re healthy and they take it alongside doing lower or upper body exercise, it definitely will make a difference,” says Sarkar.

Casein

Like whey, casein also originates from milk. In fact, it is the casein protein that gives milk its white colour. Studies have also suggested that casein can be effective in building muscle, but the main difference compared with whey is that it is slower to digest. Sarkar suggests that this could make it less appealing to older individuals who do not digest things as easily.

However, it has made casein popular with both amateur and professional athletes, as casein is thought to encourage muscle repair over a more prolonged period of time, for example during sleep.

“People who are very physically active might take casein before going to bed,” says Sarkar.

Leucine

Leucine is thought to be especially potent in driving muscle growth.

Last year, a study in the European Journal of Clinical Nutrition found that when leucine supplements were given to 37 adults aged between 20 and 65, all of whom were on a calorie-restricted diet to lose weight, it helped to preserve their muscle tissue.

Deane says that one of the advantages of leucine is that it offers benefits even in relatively low doses. “It’s a really potent essential amino acid as it really stimulates a growth response in muscle,” she says. “As you can still do this with low quantities of leucine, it’s a promising supplement for people with less appetite, such as older adults.”

While leucine can be consumed through either leucine capsules or leucine-enriched protein supplements, Sarkar says that consumers buying the latter should look for products containing at least 40 per cent leucine.

“If it contains 40 per cent leucine that can increase both lean body mass and muscle function,” he says. “And one thing you want to do is to improve both so you can do more physical activity.”

Creatine can produce bursts of energy when you're working out Credit: Robert Chlopas / Alamy

Creatine

Creatine, a compound that is stored in muscle tissue and the brain, has attracted growing interest for its ability to rapidly regenerate adenosine triphosphate (ATP), a chemical that cells use as energy.

As a result, creatine supplements are thought to be potentially valuable for muscle performance and providing bursts of energy during workouts. 

While people who eat a high-protein diet will already have more than enough creatine in their muscles, as the substance is commonly found in seafood and red meat, some studies have suggested that people who eat a plant-based diet, or those who are relatively new to exercising, may benefit from creatine supplements.

In some cases, research has shown it can improve the amount of weight people can lift by up to 32 per cent and increase muscle mass by 7.2 per cent, particularly in the upper body.

One review paper from 2021 indicated that creatine may be especially effective for women when used in combination with resistance exercises. Because some creatine is stored in the brain, the review also suggested that it could help boost mood and cognitive function.

Soy

For vegetarians and vegans, animal-derived supplements such as whey protein and casein may be off-limits. Dr David Rogerson, a researcher in the Academy of Sport and Physical Activity at Sheffield Hallam University, also points out that these supplements may not be suitable for people with certain allergies.

“Some people experience issues with dairy products in terms of their tolerability,” he says. “Whey and casein can aggravate that, and so they might find a plant-based source easier to consume.”

Soy is arguably the most heavily researched alternative to animal protein supplements, and last year a review paper found that in some cases, soy can be just as good at promoting muscle growth as whey protein. 

Rogerson feels that for the majority of people, the differences between animal and plant-based protein supplements are likely to be relatively negligible. “Whether whey protein, for example, is better than another type of protein, it’s marginal at best,” he says. “So what someone chooses to use really comes down to personal preference.”

Pea protein

Along with soy, pea protein is another popular plant-based protein supplement. Sarkar describes it as being quite easily digestible, while Deane says that it does contain the same nine essential amino acids as whey protein and casein, but in smaller quantities.

“You would need to have a lot more of it to get the same response as something like whey,” says Deane. “This means it might cost more for people, because they’re having to take larger amounts, and with older people who don’t want to eat as much, they might not adhere to that.”

Collagen

Collagen, a type of protein, is present in astonishing abundance in our skin, cartilage and other connective tissues. Nearly a third of all the proteins in the human body are various types of collagen, but from our 20s onwards, our ability to produce them ourselves dwindles, making us progressively wrinklier and stiffer.

This has created an enormous market for collagen supplements, many of which are targeted at skin health. While the jury is still out on whether these supplements can really help retain youthful skin tone and elasticity, scientists are interested in whether they can help prevent frailty. Researchers at Liverpool John Moores University are currently examining whether they can make older adults less vulnerable to tripping and falling.

“Collagen is a poor source of the nine essential amino acids, so it isn’t as efficacious for helping to maintain or grow muscle as things like whey or pea protein for example,” says Deane. “But it’s rich in the other 11 amino acids so there may be benefits in these other areas.”

Blended protein powders

Rogerson says that blended protein powders, sometimes containing a mixture of whey, casein and egg proteins or different plant-based proteins, are becoming increasingly popular.

One of the best-known blended brands is Huel, but as with many other blends, Rogerson says he would categorise the product as more of a high-protein meal replacement than a supplement.

“Different blends of proteins have been around for a while now, and they’re often higher in calories because they contain carbohydrates and fat,” he says. “Some of the benefits are that they’re processed to be easy to consume, super convenient and they contain things like fibre and other nutrients. But if you’re not careful, they can really increase your calorie intake if you’re having them on top of meals. They should also be an occasional choice rather than a full replacement for a proper meal.”

What to watch out for with protein supplements: calories, chemicals, kidney issues

While supplements are a good way of boosting your protein intake, Rogerson urges consumers to always check the ingredient list carefully as many manufacturers will add in extra sugars to increase the palatability of their product.

“You don’t want these extras that are adding calories,” he says. “If you’re not careful, some of these supplements can be quite high in carbohydrates.”

Two years ago, a report from a US-based non-profit organisation called the Clean Label Project drew attention to the issue of contamination within protein supplements. After screening 134 different products, it found that many supplements contained heavy metals such as lead, arsenic, cadmium and mercury, a chemical found in plastics called bisphenol-A (BPA), pesticides or other known carcinogens. The levels of these contaminants was often dangerously high, with one particular protein powder containing 25 times the allowed limit of BPA.

“This created a bit of controversy,” says Rogerson. “But my perception is if you’re buying quality products, you probably don’t need to worry about it as much.”

The other consideration, particularly for older adults with underlying kidney problems, is to be careful of consuming higher amounts of protein without careful consultation with a doctor or dietitian. This is because removing the waste products from protein is stressful for the kidneys and forces them to work harder, and so people with chronic kidney disease are often encouraged to eat a low-protein diet.

“We need to be really cautious about recommending higher amounts of protein to older people if they have kidney problems,” says Rogerson.

Are there any other benefits in protein supplements?

Increasing the amount of protein in your diet can also have other benefits for your health, other than muscle mass and function.

“There is a little bit of evidence that suggests having protein supplements before a meal could help with things like blood glucose regulation,” says Rogerson. “Some pieces of research have looked at whether this can help curb appetite in people who are overweight or obese. Protein in general, as a nutrient, we do know that it’s helpful in a weight loss context, because it’s a really complex thing to digest and absorb. So it tends to make people feel fuller for longer.”

Verdict

While supplements can be a useful option, overall experts feel that consumers are best advised to try to get their protein requirements from their diet. “In general, I would say that you can get all the proteins that you’re looking for from a natural diet,” says Sarkar. “And as your requirements rise with age, you just increase the amount of protein that you’re eating to around half of your plate.”

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Be Intentional About Boosting Your Protein With These 7 Easy Tips - CNET

Protein is essential for our health, but you may not be getting enough of it. Nutritional guidelines say the average adult should be eating at least 0.8 to 1 gram of protein per kilogram of body weight (PDF). If you weigh 150 pounds (68 kilograms), for example, you should aim for about 55 to 68 grams of protein per day. 

Active people, those who lift weights, compete in sports or have laborious jobs, may find it benefits them to eat more protein than the recommended minimum. Older adults, especially those at risk of sarcopenia (age-related muscle loss) can also benefit from eating more protein. To calculate how much protein you need, try this dietary reference intake calculator from the United States Department of Agriculture. CNET's visual guide also shows you what 100 grams of protein looks like. 

Use these seven other tips to make sure you're maximizing your protein intake. For more on improving your diet, learn which foods to eat for a happiness boost, how to eat your way to a healthier heart and how to master the Mediterranean diet.

Read more: What to Know About the Atlantic Diet 

1. Make protein a ritual

The "consistency is key" adage has become universal advice because it's true and applicable for just about any habit you want to start and keep -- or any habit you want to quit. 

Ritualizing things -- or attaching one action to another action -- can help with consistency, which eventually leads to habits. For example, if you're trying to get more steps in every day, you could say, "I'll walk for 10 minutes after breakfast, lunch and dinner each day." Boom -- that's 30 extra minutes of walking every day.

Try ritualizing protein in that sense. Maybe you drink milk with breakfast every morning, or perhaps drink a protein shake instead and then protein becomes part of your breakfast ritual. With 20 to 40 grams of protein, a daily protein shake can quickly up your overall protein intake.

You can also ritualize protein by drinking a post-workout shake. This may seem like common sense, but trust me, it's easy to forget your post-workout drink if you say, "Eh, I'll drink it after dinner or after I shower." Go ahead and make it as soon as your workout is over; drink it during your post-workout stretches or cool down and it'll become a ritual. 

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2. Eat your protein first

When you eat meals with protein sources, try eating the bulk of the protein before moving on to the other food sources on your plate, especially grains, which can fill you up fast. Eating your protein source first ensures you'll eat it all before you get too full.  

An added bonus: Protein can make you feel fuller, so if you're trying to lose weight, eating adequate protein can help you reach your health goals. 

Read more: Meal Replacement Shakes: Can They Help You Lose Weight or Not?

3. Top foods with chopped nuts

Nuts aren't necessarily the best source of protein by volume, but adding them to your meals throughout the day can give you a nice protein boost. 

Try adding chopped walnuts (4.3 grams of protein per serving) to salads, chopped peanuts (6.7 grams per serving or almonds (six grams per serving) to oatmeal and chopped cashews (5.2 grams per serving) to stir-fries. 

In addition to their protein content, nuts also contain lots of healthy fats, fiber, vitamins and minerals, so you'll be doing your health a service in all aspects by adding nuts to meals. 

Add nuts to salads, oatmeal, stir fries and more to get a protein boost.

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Read more: Your Weightlifting Questions, Answered

4. Choose leaner meats

Leaner meats have less fat per portion, which means they have more lean meat, thus more protein, per portion. This is one super easy way to add more protein to your daily intake if you eat animal proteins every day. 

Leaner meats have fewer calories than fattier meats and protein induces satiety, so this is a good tactic for anyone who's trying to lose weight. According to the Mayo Clinic, the leanest cuts of beef are: 

• Top sirloin steak
• Top-round roast and steak
  
• Bottom round roast and steak
  
• Eye of round roast and steak
• Sirloin tip steak

If you're going for poultry, a good rule of thumb is to choose white meat over dark meat. For pork, Mayo Clinic says the leanest cuts of pork are tenderloin, loin chop and leg.

5. Choose brown rice or quinoa over white rice

Quinoa packs more protein than white rice.

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This is one easy swap you can use often to get more protein in your diet. Both quinoa and brown rice have more protein per serving than white rice and can replace white rice in most meals. 

The texture is similar, although quinoa does have a more earthy taste than rice. Each serving of cooked quinoa packs 8 grams of protein per cup, while brown rice contains 5.3 grams per cup -- white rice, on the other hand, contains just 4.4 grams of protein per cup.

Quinoa surpasses both white and brown rice in terms of protein, but brown rice still offers more protein than white rice and is a good choice if you don't enjoy quinoa. 

6. Add beans to anything

Beans are an often overlooked and underappreciated protein source. They're so easy to add to salads, pastas, tacos and many other dishes and, depending on the type of bean, can add up to 10 grams of protein per half-cup.

This isn't much compared to animal sources of protein such as poultry and eggs, but adding beans to meals can fill some gaps in your daily protein intake. Plus, beans are a great source of fiber and other nutrients. 

7. Swap white bread for whole-grain

Bread is an unassuming place to up your protein intake, but some breads actually pack quite the protein punch: Just like brown rice has more protein than white rice, whole-grain bread has more protein than white bread. 

This is because whole-grain foods keep all parts of the grain -- the germ, the bran and the endosperm -- whereas the refining process strips grains down to just the endosperm, which doesn't contain many nutrients. 

Dave's Killer Bread 21 Whole Seeds and Grains, for instance, contains five grams of protein per slice. If you eat two slices for breakfast, that's an automatic 10 grams of protein that you wouldn't get with refined white bread. 

Read more: Dietitians Want You to Stop Dieting. Here's Why 

Also, find out which foods can help you sleep better at night, when to weigh yourself for the best results and how to lose body fat at home. 

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What Is The Healthiest Rice? Dietitian Ranks 6 Different Types - TODAY

Rice is an affordable, convenient and nutritious staple in many family meals. It’s a simple, starchy side that spans many cultural dishes. Plus, rice is an easy ingredient to use in practically any meal, even dessert. 

But sorting through the sheer variety of rice on store shelves can be overwhelming. Although all types of rice are a healthy part of a diet, some varieties have a few standout nutrition stats that make them more desirable. Here is a breakdown of some of the most important nutrition facts about rice, including a dietitian’s top pick for the healthiest rice.

What is the healthiest type of rice?

No matter the type of rice you choose, rest assured that it’s a healthy, whole food that adds nutrition to your plate. All types of rice have carbohydrates, protein, fiber, antioxidants and more than 15 vitamins and minerals. 

Many rice varieties are whole grain, meaning they contain all parts of the grain and the nutrition within them. On the other hand, white rice has only one part of the grain, so it has less protein and fiber than the whole grain varieties. For that reason, my healthiest rice pick is an accessible whole grain that is probably already in your pantry: brown rice.

Brown rice is easy to find, inexpensive and nutritious. One cup cooked of brown rice has: 

• 248 calories
• 5.5 grams protein
• 2 grams fat
• 52 grams fat
• 3 grams fiber (11% daily value)

Brown rice deserves the top spot because of its fiber and protein content. Fiber plays a role in regulating hunger levels and reducing cholesterol, and protein is crucial for muscle building and controlling appetite. 

Research shows that people who eat brown rice instead of white rice have a lower risk of developing Type 2 diabetes. The authors attribute these findings to the pyhtochemicals, vitamins, minerals and fiber within the grain. 

Other healthy types of rice

Two other varieties of rice are worth mentioning in the healthiest category. First, black rice — also known as forbidden rice — is a whole grain rice with Chinese origins. Its black color comes from anthocyanins (inflammation-fighting antioxidants) within the rice. Black rice is nutty and chewy and takes about 45 minutes to cook. It’s a little more expensive and harder to find than brown rice, but it’s still a great option for many home cooks. 

About one-quarter cup dry (or 1 cup cooked) of black rice provides:

• 160 calories
• 4 grams protein
• 1.5 grams fat
• 34 grams carbohydrates
• 1 gram fiber (4% daily value)

Lastly, wild rice is a noteworthy whole grain, although it’s technically not a rice. Wild rice is a semi-aquatic grass that grows in North America. It’s dark brown and has all of the vitamins, minerals and antioxidants of other whole grain rice. 

One cup of cooked wild rice has:

• 160 calories
• 6.5 grams protein
• 0.5 grams fat
• 35 grams carbs
• 3 grams fiber (11% daily value)

As a matter of fact, wild rice has more protein and the same amount of fiber as brown rice. It didn’t top the list because it’s technically not considered “rice.” 

Is white rice bad for you?

Since white rice isn’t a whole grain and it’s full of starchy carbs, many people think it’s a no-no for their health. But that couldn’t be further from the truth. White rice has more than 15 essential vitamins and minerals, such as folic acid, B vitamins, potassium, magnesium, selenium, fiber, iron and zinc.

Rice is naturally gluten-free, which is helpful for those with celiac disease or gluten intolerance. And both white and brown rice have resistant starch, a type of carbohydrate that makes you feel full and promotes a healthy body weight.

What's the healthiest type of white rice?

There are many types of white rice, including basmati, jasmine and arborio. The nutrition profile of the different varieties is relatively the same. The difference lies in the aroma, texture and grain size. 

Is basmati or jasmine rice healthier?

Both basmati and jasmine rice have very similar nutrition. As a matter of fact, the U.S. Department of Agriculture lists the nutrition stats for both types of rice as interchangeable. 

One cup of cooked basmati or jasmine rice has:

• 246 calories
• 4 grams protein
• 5 grams fat
• 44 grams carbohydrates
• 1 gram fiber

Jasmine is a long-grain rice with a “popcorn” aroma. It’s soft and often used in Thai dishes. Basmati rice is also a long-grain rice that is savory and chewy, and it’s commonly found in Indian and Mediterranean dishes. Both types of rice can be swapped into any recipe that calls for a long-grain. 

The healthiest rice for weight loss

Only a few studies have examined the effects of rice varieties on weight loss, and the findings are generally inconsistent. However, one review states that brown rice may positively influence body weight, due to the fiber within the grain. Fiber helps keep you full and facilitates weight loss. 

The healthiest rice for diabetes

Brown rice has more fiber and other beneficial nutrients that steady blood sugar and potentially prevent diabetes. A randomized controlled trial explored how substituting brown rice for white rice may influence Type 2 diabetes risk factors. The study found that brown rice may benefit HbA1c, a blood sugar marker, among participants with metabolic syndrome.

Several studies have sought to determine if high rice consumption is linked to the development of diabetes, specifically in Asian populations. One large cohort study found that higher rice consumption (of any kind) is not linked to an increased risk of developing Type 2 diabetes. 

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The #1 Spice for Better Brain Health, Dietitian-Approved - EatingWell

In recent years, there has been an increased interest in brain health, especially as the population ages. By 2030, one in five Americans will be 65 and older. While many people age with health and well-being, some face chronic conditions, including memory loss and cognitive decline, that impact day-to-day activities. 

Many factors can affect brain health, and while some cannot be changed, research shows that lifestyle factors such as nutrition can make a difference. One of the smaller changes you can make to support your brain power is to include herbs and spices in your diet. Not only do they offer certain health perks, these ingredients can really amp up the flavor of your meals. But there’s one spice that tops the list as most cognitive-friendly. Read on to learn which specific spice dietitians recommend for brain health and why. 

What is Brain Health?

Being mentally fit means you can perform all the mental processes you need, such as learning, judging, using language and remembering. When you feel as if your memory is going, that’s called subjective cognitive decline, and it is one of the earliest noticeable symptoms of more severe memory disorders like Alzheimer’s disease and other dementias. That said, aging naturally slows down memory retrieval, so small glitches of memory aren’t a sign of a memory disorder. 

Research shows that lifestyle behaviors–managing high blood pressure, eating nutrient-dense foods, being physically active, managing stress and maintaining social connections–are linked to brain health.

In two National Institutes of Health studies, data revealed that those who participated in physical activity, did not smoke, followed a high-quality diet, consumed light to moderate alcohol and participated in cognitive activities were found to have a 60% lower risk of Alzheimer’s disease, which is the most common form of dementia.

Eating healthy and incorporating foods like herbs and spices can support brain health. While there isn’t a single one that can improve brain health, some herbs and spices may have a greater impact than others. These foods protect and improve brain health in several ways, says Maggie Moon, M.S., RD, a brain health nutrition specialist and author of The MIND Diet. This includes “neutralizing oxidative stress and neuroinflammation, enhancing the body’s internal antioxidant systems and clearing away damaging proteins,” she explains.

The #1 Spice for Brain Health

Drumroll…Turmeric is our number one spice for brain health. A spice native to Southeast Asia and primarily grown in India, turmeric has long been studied for its health benefits, helping with inflammatory conditions like arthritis, anxiety, metabolic syndrome, high cholesterol and muscle recovery.

When it comes to cognitive capabilities, the rhizome contains a powerful compound called curcumin, which is known for its antioxidant and anti-inflammatory properties. “Curcumin may help reduce inflammation, improve antioxidant capacity and promote the growth of new brain cells, contributing to better cognitive function and potentially reducing the risk of neurodegenerative diseases like Alzheimer's,” says Patricia Bannan, M.S., RDN, author of From Burnout to Balance. 

In addition, Moon points out that “population-based studies also show regular intake preserves cognitive function, reduces cortisol and inflammation and boosts brain-derived neurotrophic factor, all of which supports learning and memory.” (Brain-derived neurotrophic factor, or BDNF, is involved in neuroprotection and memory, among other functions.) However, it’s important to keep in mind that there are limitations on research on turmeric and curcumin, as animal studies are promising, but clinical studies on humans are mixed, and more are needed.

You can find fresh turmeric, turmeric as a stand-alone spice, or turmeric in curry powder. It’s the curcumin in turmeric that gives the spice its telltale yellow color. Although curcumin is known for its anti-inflammatory properties, the active component curcumin has a low bioavailability. This means that the body does not absorb it efficiently on its own. To increase its bioavailability, studies show that pairing turmeric with black pepper, which contains a compound called piperine, can enhance absorption by 2000%. It’s important to always pair turmeric with black pepper to maximize its health benefits.

Should You Take Turmeric Supplements for Brain Health?

While there is promising research on turmeric for brain health, taking specific supplements should be discussed with your healthcare provider. However, consider focusing on food. “The greatest benefit actually comes from eating several different herbs, which provide an array of antioxidants that work in concert to support optimal brain function,” says Moon. Turmeric should be used in addition to other herbs and spices within a brain-healthy lifestyle. There can also be drug interactions with turmeric, so be sure to consult with your healthcare provider about if a supplement is needed and safe for you.

How Can You Include Turmeric in Your Diet?

Adding turmeric to your diet can be a great way to explore a new spice and cuisine. The spice adds vibrant color and earthy flavor to a variety of dishes, such as curries, rice dishes and soups, says Bannan. And adds that a Turmeric Latte is a warming and nutritious beverage.

 In addition, try these creative ways to incorporate turmeric, recommended by Moon:

• Include turmeric powder in no-bake energy bites made with dates, oats, chia seeds and orange zest. These Carrot Cake Energy Bites are made with dates, oats, pecans and turmeric.
• Explore your spice aisle to seek out spice blends that include turmeric as one of its key ingredients. Experiment with it in savory tomato-based sauces, marinades and dressings. One meal that brings this all together is our Parchment Packet Baked Tuna Steaks & Vegetables with Creamy Dijon-Turmeric Sauce.
• Mix a small amount with apple cider vinegar and a pinch of black pepper for an invigorating homemade wellness shot. These Turmeric & Ginger Shots are pleasantly zingy.

The Bottom Line

There is promising research on the health benefits of turmeric for brain health. Adding turmeric to curries, soups, smoothies and beverages can be a great way to add variety to your diet and support your brain health. However, it’s important to take a holistic lifestyle approach to optimally support your brain health and cognitive function. Following a healthy diet, incorporating movement, managing stress and keeping social connections can go a long way in supporting your future brainpower.

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