Plant-Based Protein Diets Help Adults Shed Weight Without Calorie Counting
Replacing animal protein with plant-based alternatives helps overweight adults lose weight without intentionally restricting overall protein intake or counting calories, according to a clinical study published in BMJ Nutrition, Prevention Health. Researchers at the George Washington University School of Medicine and Health Sciences found that the source of protein, rather than just the total amount consumed, plays a critical role in weight management.
Protein remains a cornerstone nutrient in weight-loss diets because it helps individuals feel full longer, curbs appetite, and preserves lean muscle mass during fat loss. Traditional protein sources include meat, fish, eggs, and dairy, while plant-based alternatives encompass lentils, beans, chickpeas, soybeans, and nuts.
To evaluate these effects, researchers tracked 62 overweight adults in Washington over two 16-week dietary periods. Participants were randomly assigned to follow either a low-fat vegan diet—focusing entirely on fruits, vegetables, whole grains, and legumes while excluding animal products—or a Mediterranean diet emphasizing vegetables, fruits, legumes, fish, nuts, and extra virgin olive oil with lean white meats preferred over red meat. After a four-week washout period, participants switched to the alternative diet. Neither regimen imposed calorie limits, and 52 participants completed the full protocol.
Soothe a Sore Throat With Warm Foods and Liquids
When managing a sore throat, selecting appropriate foods and beverages eases discomfort and supports recovery, according to the website “Everyday Health.” Medical experts recommend specific soft, warm items that minimize irritation and supply essential nutrients.
* Oatmeal: Soft and warm, oatmeal is easy to swallow and less likely to irritate an inflamed throat, according to Dr. Robert H. Hopkins Jr., medical director for the National Foundation for Infectious Diseases. Oats contain beta-glucan, a compound that lowers cholesterol, alongside B vitamins, magnesium, iron, and zinc to support immune function.
* Eggs: Scrambled, fried, or boiled eggs provide warmth and a smooth texture that facilitates swallowing. They supply protein, lutein, zeaxanthin, choline, vitamin D, selenium, and vitamin A to help restore strength during viral infections.
* Mashed Potatoes: Potatoes offer comfort and hydration, as water comprises over 70 percent of their composition. Blending them with milk or Greek yogurt creates a creamy texture rich in vitamin C and potassium.
* Warm Broth or Soup: Chicken soup provides steam that opens nasal passages and thins mucus while delivering vital fluids. A small pilot study demonstrated that hot liquids provided immediate, sustained relief from cold and flu symptoms, including runny nose, coughing, sneezing, and sore throat, compared to room-temperature beverages.
* Hot Tea and Honey: Herbal or caffeine-free teas soothe postnasal drip and inflammation. Dr. British K. Tosh of the Mayo Clinic notes that honey acts as a traditional remedy that coats the throat to reduce irritation and suppress coughing.
Frequently Asked Questions About Sore Throat Nutrition
How does caffeine affect a sore throat recovery?
Caffeine acts as a diuretic that can reduce overall body fluids. Dr. Kristin Nguyen of the Mayo Clinic advises replacing caffeinated beverages with herbal tea or decaffeinated options to maintain proper hydration.
What specific vitamins in potatoes support the immune system?
Potatoes serve as an excellent source of vitamin C, an antioxidant that supports immune function and reduces inflammation. They also contain potassium, which maintains heart and muscle function.
Does science support using honey for coughs?
Reviews published in Canadian Family Physician and other scientific literature indicate that honey acts as an effective natural cough suppressant. Its benefits stem from its ability to coat the throat and engage multiple anti-inflammatory pathways within the body.
Worth a look