Plant based milk brands have gained popularity over the years, offering a dairy-free alternative for those who are lactose intolerant, vegan, or simply looking to switch up their milk options at home. 

With so many options available, it can be challenging to know which one to pick. I have outlined 10 of the popular plant-based milk brands and what makes each one unique.

Plant Based Milk Brands

1. Silk

Silk is a well-known name in the plant-based milk world. They offer a wide variety of options, including almond, soy, cashew, and oat milk. Silk is fortified with calcium and vitamin D, making it a great choice for those looking to match the nutritional benefits of cow’s milk. 

2. Earth’s Own

This Canadian brand specializes in oat and almond milk, with an emphasis on sustainability. Their oat milk, in particular, is a fan favourite for its creamy texture and versatility in coffee, baking, or cereal. Earth’s Own also prides itself on using locally sourced oats, reducing its carbon footprint.

3. Blue Diamond Almond Breeze

Blue Diamond’s Almond Breeze is a staple in many households. Their almond milk is available in several flavours, including vanilla, chocolate, and unsweetened. It’s smooth, slightly nutty, and a great addition to smoothies or baked goods. The brand also offers shelf-stable cartons for convenience.

4. Elmhurst

Elmhurst sets itself apart by offering plant-based milks made with minimal ingredients. Their products typically contain just water, nuts, or grains, and a touch of salt. This simplicity makes Elmhurst a great option for those looking to avoid added thickeners or stabilizers. Note this brand tends to be on the pricer side.

5. Califia Farms

Califia Farms is known for its sleek, curvy bottles and high-quality plant-based milks. They offer almond, oat, and coconut milks, among others. Califia also ensures its products are non-GMO and sustainably sourced.

6. Ripple

Ripple is a plant-based milk made from yellow peas, offering a higher protein content of 8 grams per serving. It’s also fortified with DHA omega-3s, calcium, and vitamin D, making it an excellent option for those looking for a nutritional boost.

7. Oatly

Oatly is a barista favourite for its ability to froth and steam like cow’s milk. Oatly is also fortified with calcium and vitamins and has a lower environmental impact compared to many other plant-based milks.

8. Oat Yeah

A newer player in the oat milk space, Oat Yeah offers a smooth and creamy oat milk with a slightly sweet flavor. It’s a great option for cereal, baking, or drinking on its own. 

9. NotMilk

NotMilk stands out for its mimic of the unique taste and texture of cow’s milk using plant-based ingredients. Made with a combination of pea protein, coconut oil, and pineapple juice, NotMilk offers a creamy and rich alternative to dairy.

It’s ideal for those who miss the flavour of traditional milk but want a plant-based option.

10. So Delicious

So Delicious offers a wide range of plant-based milks, including coconut, almond, and cashew varieties. They’re well-loved for their dessert-like flavors, such as vanilla and chocolate, as well as their unsweetened options. 

The Bottom Line:

There are many plant based milk brands on the market. When picking one to try, it's important you understand what you are looking for.

Something that matches the taste to dairy milk - try NotMilk Looking for a plant based option that offers similar protein per serving - give Silk Soy milk or Ripple a try. Searching for a plant based milk with minimal additives - try out Elmhurst. 

FAQ: Plant Based Milk Brands

Next Read

1. Best Snacks to Bring on a Plane
2. Flax Seeds vs. Hemp Seeds
3. Are Pickled Onions Good for You?

Traveling can be stressful, and finding nutritious snacks at the airport isn’t always easy.

Packing your own snacks ensures you have healthy, satisfying options for your journey, while also saving money.

Here are some of the best snacks to bring on a plane and why they’re great choices.

1. Applesauce or Fruit Sauce Pouches

Single-serving pouches of applesauce or other fruit blends are convenient, mess-free. They’re a great source of natural sweetness and provide a quick energy boost without added sugars.

2. Nuts and Seeds

Pack a mix of nuts and seeds like almonds, walnuts, sunflower seeds, or pumpkin seeds. These snacks are rich in healthy fats, protein, and essential nutrients, keeping you full and energized during your flight. 

3. Whole Grain Crackers

Whole grain crackers are an excellent source of complex carbohydrates, providing steady energy. 

4. Granola Bars

Opt for granola bars made with whole ingredients like oats, nuts, and dried fruit. Look for low-sugar options with at least 3 grams of fiber and 5 grams of protein to keep you satisfied during your travels.

5. Dried Fruit 

Dried fruit, such as apricots, mangoes, or raisins, is a portable and naturally sweet snack. Rich in vitamins, minerals, and fiber, dried fruit provides a quick energy boost. 

6. Roasted chickpeas 

Roasted chickpeas are a crunchy, protein-packed snack that’s easy to bring on a plane. They’re high in fiber and plant-based protein, making them a filling option for long flights.

Why These Snacks Work Well for Travel

• Portable and Lightweight: These snacks are easy to pack in your carry-on without taking up much space.
• TSA-Friendly: These items comply with packing/traveling regulations.
• Nutritious: Each option provides a balance of macronutrients and essential vitamins to fuel your trip.

The Bottom Line

Preparing your own travel snacks is an easy way to ensure you have nutritious and satisfying options on hand. From applesauce pouches to roasted chickpeas, these simple choices will keep you fueled and ready for your next adventure. 

Next Read:

1. 18 Types of Milk
2. 10 Best Protein Cereals 
3. What are Proteins?

Let’s compare flax seeds vs. hemp seeds nutritional profiles, explore why they’re important for a healthy diet, and discover easy ways to incorporate them into your meals.

Nutritional Value: Flax Seeds vs. Hemp Seeds

Flax Seeds

Flax seeds are rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which supports heart and brain health. They’re also high in dietary fibre. 

Key Nutrients in Flax Seeds (per 2 tablespoons):

• Calories: 80
• Protein: 3 grams
• Fat: 6 grams (mostly omega-3s)
• Fibre: 4 grams

Hemp Seeds

Hemp seeds are a complete protein, containing all nine essential amino acids. They’re also a great source of omega-6 and omega-3 fatty acids. 

Key Nutrients in Hemp Seeds (per 1.5 tablespoons):

• Calories: 90
• Protein: 4 grams
• Fat: 7 grams (with omega-3s and omega-6s)
• Fibre: 1 gram

Why Add These Seeds to Your Diet?

Both flax seeds and hemp seeds offer significant health benefits:

• Heart Health: Omega-3 and omega-6 fatty acids can reduce inflammation and support cardiovascular health.
• Digestive Health: The high fibre content in flax seeds aids digestion and promotes regularity.
• Protein Boost: Hemp seeds are a great way to add additional protein to meals and snacks!  
• Nutrient Density: Both seeds are rich in vitamins and minerals, including magnesium, which supports muscle and nerve function, and iron, which is essential for oxygen transport in the body.

How to Incorporate Flax Seeds and Hemp Seeds into Your Diet

• Smoothies: Add a tablespoon of ground flax seeds or hemp seeds to your morning smoothie for a nutrient boost.
• Baking: Mix flax seeds into muffin or bread recipes, or sprinkle hemp seeds on top of baked goods.
• Salads: Use hemp seeds as a topping for salads to add crunch and protein.
• Yogurt and Oatmeal: Stir flax or hemp seeds into yogurt, overnight oats, or porridge.
• Homemade Energy Bars: Combine both seeds with nuts, dates, and oats for a homemade snack.

Not Sure Where to Start? 

If you’re hesitant to commit to a large bag of seeds, consider starting small. Stores like Bulk Barn allow you to purchase flax seeds and hemp seeds in smaller quantities. 

This way, you can experiment with incorporating them into your meals without spending too much or risking waste. It’s a budget-friendly way to explore these nutrient-dense foods.

The Bottom Line

Both flax seeds and hemp seeds are versatile, nutritious, and easy to add to your diet. While flax seeds shine for their omega-3 content and fiber, hemp seeds stand out for their complete protein and balanced fatty acids.

By including these superfoods in your meals, you can boost your nutrient intake and support your overall health.

Start small, experiment with recipes, and enjoy the benefits of these powerhouse seeds!

FAQ: Flax Seeds vs. Hemp Seeds

Next Read

1. Are Pickled Onions Good for You?
2. Nutritional Yeast Flakes
3. 10 Best Protein Cereals 

Looking for a high-protein breakfast that’s quick, delicious, and keeps you full until lunch? These 10 best Protein cereals are the perfect solution!

Packed with muscle-building protein, fibre to keep your digestion on track, and balanced macronutrients, these cereals offer a convenient way to fuel your mornings. 

Whether you’re an athlete, a busy professional, or just trying to increase your daily protein intake, this roundup of the 10 best protein cereals has something for everyone. 

10 Best Protein Cereals 

1. Hemp Yeah!

Nutrition (Per TK serving): 1 cup (90 g)

Calories: 410 

Fat: 18 g (Saturated Fat: 8 g)

Sodium: 260 mg

Carbs: 47 g (Fibre: 6 g, Sugar: 14 g)

Protein:  17 g

2. Kashi GO Protein

Nutrition (Per TK serving): ¾ cup 

Calories: 200 

Fat: 7 g (Saturated Fat: 1.5 g)

Sodium: 115 mg

Carbs: 31 g (Fibre: 8 g, Sugar: 10 g)

Protein:  9 g

3. Catalina Crunch Maple Waffle

Nutrition (Per TK serving): ½ cup  (30 g) 

Calories: 90 

Fat: 4 g (Saturated Fat: 3.5 g)

Sodium: 90 mg

Carbs: 12 g (Fibre: 8 g, Sugar: 0 g)

Protein:  9 g

4. Kellogg special K Protein

Nutrition (Per TK serving): 1 ⅓ cup (59 g) 

Calories: 210 

Fat: 1 g (Saturated Fat: 0 g)

Sodium: 300 mg

Carbs: 44 g (Fibre: 5 g, Sugar: 9 g)

Protein:  10 g

5. Kellogg Vector

Nutrition (Per TK serving): 1 ¼ cup (55 g)

Calories: 215 

Fat: 2.5 g (Saturated Fat: 0.4 g)

Sodium: 209 mg

Carbs: 45 g (Fibre: 3.5 g, Sugar: 10 g)

Protein:  6 g

6. Harvest Crunch Protein

Nutrition (Per TK serving): 1 cup 

Calories: 430 

Fat: 12 g (Saturated Fat: 1.5 g)

Sodium: 200 mg

Carbs: 64 g (Fibre: 7 g, Sugar: 22 g)

Protein:  19 g

7. Natura Valley Oats and Honey

Nutrition (Per TK serving): 1 cup (105 g)

Calories: 450 

Fat: 12 g (Saturated Fat: 1.5 g)

Sodium: 270 mg

Carbs: 66 g (Fibre: 6 g, Sugar: 26 g)

Protein:  21 g

8. Kashi go Lean

Nutrition (Per TK serving): 1 cup (49 g)

Calories: 170 

Fat: 1.5 g (Saturated Fat: 0.3 g)

Sodium: 150 mg

Carbs: 35 g (Fibre: 11 g, Sugar: 7 g)

Protein:  10 g

9. Premier Protein

Nutrition (Per TK serving): 1 cup (42 g)

Calories: 180 

Fat: 5 g (Saturated Fat: 1 g)

Sodium: 260 mg

Carbs: 14 g (Fibre: 2 g, Sugar: 5 g)

Protein:  20 g

10. Magic Spoon

Nutrition (Per TK serving): 1 cup (37 g)

Calories: 140  

Fat: 7 g (Saturated Fat: 1 g)

Sodium: 160 mg

Carbs: 15 g (Fibre: 2 g, Sugar: 0 g)

Protein:  13 g

FAQ: 10 Best Protein Cereals 

Next Read

1. 17 Best Crackers
2. Are Pickled Onions Good for You?
3. Nutritional Yeast Flakes

As a registered dietitian, I’ve rounded up the 17 best crackers that I think deliver on both flavour and nutrition.

Crackers are a go-to snack for many. Whether you're looking for a wholesome option to pair with cheese or to use with delicious dips, finding crackers that check both health and taste boxes can be tricky. 

17 Best Crackers

1. Mary’s Organic Original Crackers

Nutrition (Per TK serving): 12 crackers (30 g) 

Calories: 140 

Fat: 5 g (Saturated Fat: 0.5 g)

Sodium: 180 mg

Carbs: 20 g (Fiber: 3 g, Sugar: 0 g)

Protein:  4 g

2. Simple Mills Almond Flour Crackers

Nutrition (Per TK serving): 17 crackers (30 g) 

Calories: 150 

Fat: 9 g (Saturated Fat: 0.5 g)

Sodium: 230 mg

Carbs: 17 g (Fiber: 2 g, Sugar: 0 g)

Protein: 3 g

3. Triscuit Original Whole Grain Crackers

Nutrition (Per TK serving): 4 crackers (19 g) 

Calories: 80 

Fat: 2.5 g (Saturated Fat: 0.2 g)

Sodium: 110 mg

Carbs: 13 g (Fiber: 2 g, Sugar: 0 g)

Protein: 2 g

4. Blue Diamond Nut-Thins

Nutrition (Per TK serving): 19 crackers (30 g) 

Calories: 130 

Fat: 2.5 g (Saturated Fat: 0 g)

Sodium: 115 mg

Carbs: 24 g (Fiber: 1 g, Sugar: 0 g)

Protein: 3 g

5. Good-Thins Multigrain Gluten Free Crackers

Nutrition (Per TK serving): 12 crackers (19 g)

Calories: 80 

Fat: 1 g (Saturated Fat: 0 g)

Sodium: 75 mg

Carbs: 16 g (Fiber: 0 g, Sugar: 0 g)

Protein: 1 g

6. Wheat Thins Multigrain Crackers 

Nutrition (Per TK serving): 11 crackers (20 g)

Calories: 90 

Fat: 3 g (Saturated Fat: 0.3 g)

Sodium: 125 mg

Carbs: 14 g (Fiber: 1 g, Sugar: 2 g)

Protein: 2 g

7. Mary's Organic Real Thin Sea Salt Crackers

Nutrition (Per TK serving): 9 crackers 

Calories: 140 

Fat: 6 g (Saturated Fat: 2 g)

Sodium: 240 mg

Carbs: 21 g (Fiber: 1 g, Sugar: 3 g)

Protein: 1 g

8.  FINN-ORIGINAL, FINN-ORIGINAL

Nutrition (Per TK serving): 2 slices (13 g)

Calories: 40 

Fat: 0 g (Saturated Fat: 0 g)

Sodium: 70 mg

Carbs: 10 g (Fiber: 3 g, Sugar: <1 g)

Protein: 1 g

9. Christie Multigrain Wheat Thins

Nutrition (Per TK serving): (30 g)

Calories: 130 

Fat: 4.5 g (Saturated Fat: 0.5 g)

Sodium: 190 mg

Carbs: 21 g (Fiber: 1 g, Sugar: 3 g)

Protein: 2 g

10. Ryvita Multigrain Crisp Bread

Nutrition (Per TK serving): 3 slices 

Calories: 110 

Fat:  1.5 g (Saturated Fat: 0.2 g)

Sodium: 75 mg

Carbs: 18 g (Fiber: 5 g, Sugar: 1 g)

Protein: 4 g

11.  Keebler Town House Snack Crackers

Nutrition (Per TK serving): 5 crackers (16 g)

Calories: 80 

Fat: 5 g (Saturated Fat: 1 g)

Sodium: 150 mg

Carbs: 9 g (Fiber: 0 g, Sugar: 1 g)

Protein: <1 g

12. Boulangerie Grissol Melba Toast Sprouted Grain with Seeds

Nutrition (Per TK serving): 1 pack (35 g) 

Calories: 130 

Fat: 3 g (Saturated Fat: 0.4 g)

Sodium: 140  mg

Carbs: 24 g (Fiber: 4 g, Sugar: 1 g)

Protein: 4 g

13. Blue Diamond Artisan Flax Seed Nut-Thins

Nutrition (Per TK serving): 

Calories: 130 

Fat: 3.5 g (Saturated Fat: 0 g)

Sodium: 135 mg

Carbs: 22 g (Fiber: 2 g, Sugar: 0 g)

Protein: 3 g

14. Lentil with Turmeric Crackers RW Garcia 

Nutrition (Per TK serving): 16 crackers (28 g)

Calories: 150 

Fat: 7 g (Saturated Fat: 1 g)

Sodium: 130 mg

Carbs: 18 g (Fiber: 3 g, Sugar: 1 g)

Protein: 3 g

15. Sweet Potato RW Garcia 

Nutrition (Per TK serving): 16 crackers (8 g)

Calories: 150 

Fat: 8 g (Saturated Fat: 1 g)

Sodium: 50 mg

Carbs: 17 g (Fiber: 2 g, Sugar: 2 g)

Protein: 2 g

16.  FreeYumm Himalayan Salt Crackers

Nutrition (Per TK serving): 30 g 

Calories: 130

Fat: 5 g (Saturated Fat: 0.5 g)

Sodium: 110 mg

Carbs: 20 g (Fiber: 2 g, Sugar: 0 g)

Protein: 1 g

17.  Hippie Snacks Avocado Crisps Sea Salt

Nutrition (Per TK serving): 12 crackers (30 g)

Calories: 170 

Fat: 11 g (Saturated Fat: 3 g)

Sodium: 270 mg

Carbs: 15 g (Fiber: 2 g, Sugar: 1 g)

Protein: 5 g

Tips for Choosing Healthy Crackers

• Look for crackers with at least 3 grams of fibre per serving when possible. 
• Aim for less than 2 grams of added sugar.
• Check the ingredient list for whole grains or seeds as the first ingredient.
• Crackers with additional protein is a bonus!

FAQs: 17 Best Crackers

Next Read:

1. Nutritional Yeast Flakes
2. Are Pickled Onions Good for You?
3. Quick Simple Healthy Snacks

Pickled onions are a tangy, flavourful addition to many dishes, but are they good for your health? As a registered dietitian, let’s take a closer look at their nutritional benefits!

What Are Pickled Onions?

They are made by soaking raw onions in a solution of vinegar, salt, and sometimes sugar or spices. This process preserves the onions, giving them a distinctive sour and tangy flavouring.

Nutritional Highlights

Low in Calories

A serving is low in calories, making them a great way to add flavour without significantly increasing your calorie intake.

Rich in Antioxidants

Onions are a natural source of antioxidants, including quercetin, which may support heart health and reduce inflammation. The pickling process retains many of these beneficial compounds.

Potential Drawbacks

High in Sodium

Many pickled onions are made with a brine high in salt, which can contribute to excessive sodium intake. When purchasing store bought check the label for added salt or sodium content.

Added Sugar

Some pickling recipes include sugar to balance the tangy flavour, which can increase calorie content and impact blood sugar levels. Check labels or make your own to control added sugars.

How to Enjoy

They are such a versatile option that can be used to enhance many dishes, here are some dishes they go great with:

• Salads: Add a pop of flavor to leafy greens or grain-based salads.
• Taco, Wraps, Burgers and Sandwiches: Use as a tangy topping.

Try My Pickled Onion Recipe Below

• Pickled White Onions Recipe

The Bottom Line: Are Pickled Onions Good for You?

Pickled onions can be a flavourful, low-calorie addition to your meals, offering some health benefits from their antioxidants, particularly quercetin, which may support heart health and reduce inflammation in the body.

Next Read

1. Can Almond Milk Cause Constipation?
2. 18 Types of Milk
3. Nutritional Yeast Flakes
4. Farro vs. Barley

Farro vs. barley these are two ancient grains known for their nutty flavours and chewy textures. Both are versatile staples that can be used in soups, salads, and side dishes.

While they may seem similar, farro and barley have distinct differences in taste, nutrition, and cooking uses.

Let’s explore how they compare and how to choose the right grain for your needs.

What Is Farro?

Farro is an ancient wheat grain with a slightly nutty flavour and firm, chewy texture. It has been a dietary staple in Mediterranean diets for centuries.

Nutritional Highlights:

• Protein-Packed
• Fibre-Rich
• High in Vitamins and Minerals

Culinary Uses:

Farro is versatile and holds its shape well when cooked, making it perfect for grain bowls, salads, and soups.

Cooking Tips:

• Look for pearled farro for a quicker cooking time (15–20 minutes).
• Use a 3:1 water-to-farro ratio and simmer until tender but chewy.

Farro Links

1. Bob's Red Mill
2. PC Blue Menu

What Is Barley?

Barley is another ancient grain, prized for its mild, nutty taste and tender texture. It is commonly used in soups and stews but also shines as a standalone side dish.

Nutritional Highlights:

• Fibre Source
• Protein Packed
• Packed with Selenium and B Vitamins

Culinary Uses:

Barley’s creamy texture makes it ideal for risottos, casseroles, and hearty soups like beef and barley stew.

Cooking Tips:

• Look for pearled barley for a quicker cook time (25 - 30 minutes)
• Use a 3:1 water-to-barley ratio, and cook until tender.

Barley Links

1. Great Value
2. Yupik

Key Differences: Farro vs. Barley

How to Choose: Farro vs. Barley

• Choose Farro if… you want a nutty, chewy grain for salads and bowls. It’s perfect for Mediterranean-inspired dishes.
• Choose Barley if… you’re making creamy soups, risottos.

Combining Farro and Barley in Your Diet

Both grains are nutritious and versatile, so there’s no need to pick just one!

Incorporate farro into lighter, fresh dishes and use barley for heartier, comforting meals.

Recipe Idea:

• Farro Salad with Roasted Veggies: Toss cooked farro with roasted zucchini, cherry tomatoes, and a drizzle of balsamic glaze.
• Barley Mushroom Risotto: Cook barley in broth with sautéed mushrooms, garlic, and parmesan for a creamy, comforting dish.

The Bottom Line: Farro vs. Barley

Farro vs. barley they each bring unique flavours, textures, and nutritional benefits to the table.

Whether you’re crafting a summer grain bowl or a cozy winter stew, these ancient grains have you covered.

Next Read:

1. Is Almond Milk Gluten-Free?
2. Can Almond Milk Cause Constipation?
3. Nutritional Yeast Flakes

Almond milk is a popular alternative to dairy milk, loved for its creamy texture and nutty flavour. While it’s often praised for being easy to digest, some people wonder if almond milk can cause constipation.

The answer depends on several factors, including the type of almond milk you consume and your individual digestive system. Let’s explore how almond milk affects digestion and what might contribute to constipation.

Is Almond Milk Likely to Cause Constipation?

In general, almond milk is not a common cause of constipation. In fact, it’s often well-tolerated, especially by those who are lactose-intolerant or have trouble digesting dairy.

However, certain factors could make almond milk a contributing factor to constipation for some people.

Factors That Might Contribute to Constipation

1. Added Thickeners and Stabilizers
   Store-bought almond milk often contains additives like carrageenan, guar gum, or xanthan gum to improve texture and shelf stability. While these are safe for most people, they could cause digestive discomfort or contribute to constipation in sensitive individuals.
2. Low Fiber Content
   Almond milk has little to no fiber because it’s made by straining almonds, leaving most of the fiber behind. A lack of fibre in your overall diet may contribute to constipation.
3. Sweetened Varieties
   Some almond milk products contain added sugars, which can upset the balance of gut bacteria and potentially slow digestion in some individuals.
4. Calcium Fortification
   Many almond milk brands are fortified with calcium to match the nutrient profile of dairy milk. Excess calcium intake from multiple sources could contribute to constipation.

Tips to Avoid Constipation from Almond Milk

If you suspect almond milk is causing constipation, consider these tips:

1. Choose Unsweetened Almond Milk
   Opt for almond milk with minimal ingredients to avoid unnecessary additives or added sugars.
2. Increase Fibre in Your Diet
   Pair almond milk with high-fibre foods, such as oatmeal, chia seeds, or fresh fruits, to promote regularity.
3. Stay Hydrated
   Ensure you’re drinking enough water throughout the day to support healthy digestion.
4. Try a Different Brand
   If you’re sensitive to certain thickeners, experiment with brands that don’t use them, or make almond milk at home for a pure alternative.

Homemade Almond Milk

Making almond milk at home allows you to avoid additives and control the ingredients. Simply blend soaked almonds with water, strain, and enjoy. This simple process ensures a clean, natural product that’s less likely to disrupt your digestion.

Almond Milks To Try

1. Earths Own
2. Almond Breeze
3. Elmhurst
4. Silk

When to See a Doctor

If constipation persists despite dietary adjustments, it may be unrelated to almond milk. Consult a healthcare provider if symptoms continue, especially if accompanied by pain, bloating, or other digestive issues.

The Bottom Line: Can Almond Milk Cause Constipation

Almond milk is unlikely to cause constipation for most people, but certain additives or dietary factors could contribute in some cases.

By choosing unsweetened, minimally processed almond milk and maintaining a fibre-rich diet, you can enjoy almond milk without digestive concerns.

Next Read:

1. Nutritional Yeast Flakes
2. HDL and LDL Cholesterol
3. Probiotics vs. Prebiotics
4. Is Almond Milk Gluten Free?

Almond milk has become a popular dairy-free alternative, known for it's nutty flavour and versatility. But if you have celiac disease or a gluten sensitivity, you may wonder: is almond milk gluten-free?

The short answer is YES.

Naturally Gluten-Free

Almond milk is made by blending almonds with water, then straining out the solids. Neither almonds or water contain gluten, making the base recipe completely safe for those avoiding gluten.

Potential Gluten Contamination

While the ingredients themselves are gluten-free, some store-bought brands may pose a risk of gluten contamination due to:

• Additives and Flavourings: Ingredients like thickeners, stabilizers, or flavourings (such as vanilla or chocolate) may be processed in facilities that also handle gluten-containing products.
• Cross-Contamination: Even unsweetened varieties could be processed on shared equipment with gluten-containing items.

How to Choose a Gluten-Free Option

To ensure your milk is safe for a gluten-free diet, follow these tips:

1. Look for a Gluten-Free Label
   Many brands include a “gluten-free” certification on their packaging, ensuring the product has been tested and meets gluten-free standards.
2. Check the Ingredient List
   Stick to simple, unsweetened almond milk with minimal ingredients to reduce the risk of hidden gluten.

Making Your Own

If you want complete control over what’s in your almond milk, making it at home is an excellent option. All you need are:

• Ingredients: 1 cup of almonds and 3-4 cups of water.
• Steps:
  1. Soak the almonds overnight in water, then drain.
  2. Blend the almonds with fresh water until smooth.
  3. Strain the mixture through a cheesecloth.

FAQ's

The Bottom Line

Almond milk is naturally gluten-free, but store-bought varieties can sometimes pose a risk of cross-contamination or hidden gluten in additives.

By checking labels carefully and opting for certified gluten-free brands—or making your own at home—you can confidently enjoy it at home!

Next Read:

1. Probiotics vs. Prebiotics
2. Nutritional Yeast Flakes
3. What Are Healthy Fats?
   
   
   
   

Let’s explore the top 18 types of milk and what makes each unique.

There are many different milks on the market now a days. With a wide variety of dairy and plant-based options, it’s easier than ever to find a milk that fits your taste, dietary preferences, and nutritional goals.

18 Types of Milk

Animal Based Milk

1. Whole Milk

• What It Is: Traditional cow’s milk with its full fat content (about 3.25%).
• Best For: Baking, creamy soups, or drinking straight.
• Nutritional Highlights: Rich in calcium, vitamin D, and about 8 grams of protein per cup.

2. 2% Milk

• What It Is: A lower-fat version of cow’s milk, with 2% milk fat.
• Best For: A balanced option for those who want creaminess without the full fat.
• Nutritional Highlights: Similar calcium and protein to whole milk, with fewer calories and fat.

3. Skim Milk

• What It Is: Cow’s milk with nearly all the fat removed.
• Best For: Smoothies, cereal, or drinking straight.
• Nutritional Highlights: Low in calories and fat but still offers calcium, vitamin D, and about 8 grams of protein per cup.

4. Lactose-Free Milk

• What It Is: Cow’s milk treated with lactase enzyme to break down lactose, making it easier to digest.
• Best For: People with lactose intolerance.
• Nutritional Highlights: Same nutrients as regular milk, minus the lactose.

5. Goat Milk

• What It Is: A creamy, tangy milk alternative with smaller fat molecules for easier digestion. Comes in differences percentages of fat. (3.25%, 2%, 1%)
• Best For: Drinking straight, cheese-making, or those sensitive to cow’s milk.
• Nutritional Highlights: High in protein, calcium, and vitamin A.

6. Sheep Milk

• What It Is: A nutrient-dense milk with a rich, creamy texture.
• Best For: Cheese-making (like feta and ricotta) and drinking for added nutrition.
• Nutritional Highlights: Higher in protein, calcium, and fat than cow or goat milk.

7. A2 Milk

• What It Is: Cow’s milk containing only A2 beta-casein protein, thought to be easier on digestion.
• Best For: Those who experience discomfort with regular milk but aren’t lactose-intolerant.
• Nutritional Highlights: Offers the same calcium, protein, and vitamins as regular milk.

Plant Based Milks

8. Almond Milk

• What It Is: A light, nutty, plant-based milk made by blending almonds with water.
• Best For: Smoothies, coffee, and cereal.
• Nutritional Highlights: Low in calories but lacks protein compared to dairy milk. Often fortified with calcium and vitamin D.

9. Soy Milk

• What It Is: A creamy, protein-rich milk made from soaked and blended soybeans.
• Best For: Coffee, cooking, and as a dairy milk substitute.
• Nutritional Highlights: Comparable to dairy milk in protein, often fortified with calcium, vitamin D, and B12.

10. Oat Milk

• What It Is: A creamy, slightly sweet milk made by blending oats with water.
• Best For: Lattes, baking, or drinking straight.
• Nutritional Highlights: Contains fibre and beta-glucans, which may support heart health. Often fortified with vitamins and minerals. Low in protein.

11. Coconut Milk

• What It Is: A tropical milk made from coconut flesh blended with water.
• Best For: Curries, desserts, or creamy beverages.
• Nutritional Highlights: Higher in fat than other plant-based milks but low in carbs.

12. Rice Milk

• What It Is: A naturally sweet milk made from milled rice and water.
• Best For: People with allergies to nuts, soy, or dairy.
• Nutritional Highlights: Low in protein and often fortified with calcium and vitamin D.

13. Cashew Milk

• What It Is: A smooth, creamy milk made by blending cashews with water.
• Best For: Coffee, soups, or desserts.
• Nutritional Highlights: Rich in healthy fats but low in protein. Often fortified.

14. Hemp Milk

• What It Is: A nutty-flavoured milk made from hemp seeds and water.
• Best For: Smoothies, cereals, and plant-based diets.
• Nutritional Highlights: Naturally contains omega-3 and omega-6 fatty acids, along with some protein.

15. Macadamia Milk

• What It Is: A luxurious, buttery milk made from macadamia nuts.
• Best For: Coffee or creamy dishes.
• Nutritional Highlights: High in monounsaturated fats, but low in protein.

16. Pea Milk

• What It Is: A creamy, neutral milk made from yellow peas.
• Best For: Lattes, smoothies, or as a protein-rich plant-based option.
• Nutritional Highlights: High in protein, comparable to soy milk, and often fortified with calcium and vitamins.

17. Flax Milk

• What It Is: A mild, nutty milk made from flaxseeds and water.
• Best For: Smoothies, cereals, or drinking straight.
• Nutritional Highlights: Contains omega-3 fatty acids, low in calories, and often fortified.

18. Quinoa Milk

• What It Is: An earthy, slightly sweet milk made from quinoa and water.
• Best For: Smoothies or cooking as a hypoallergenic option.
• Nutritional Highlights: Provides small amounts of protein and essential amino acids.

Choosing the Right Milk for You

Whether you’re looking for a protein-rich option, a dairy alternative, there’s a type of milk to suit your needs.

By understanding the flavour, nutritional profile, and best uses of these 18 types of milk, you can find the perfect match for your lifestyle.

Next Read

1. Farro vs. Barley
2. Nutritional Yeast Flakes
3. Can Almond Milk Cause Constipation?

Understanding how to read a nutrition label is an essential skill for making informed food choices. It helps you evaluate the nutritional value of a product, compare similar items, and ensure you’re meeting your dietary needs.

Here’s a step-by-step guide to help you decode nutrition labels effectively.

Steps on How To Read a Nutrition Label?

1. Start with the Serving Size

The serving size is the first thing you’ll see on a nutrition label. It tells you the amount of the product that the nutrition information is based on. Be sure to compare the serving size with the portion you’re actually eating to understand how much you’re consuming.

• For example, a serving of cereal might be 1 cup, but you may be eating 1.5 cups, which means you need to adjust the nutritional values accordingly.

2. Look at the Calories

Calories provide a measure of how much energy you get from one serving of the food. If you're managing your weight or aiming for specific energy intake, this is an important number.

• Keep in mind that the number of calories you need depends on factors like age, gender, activity level, and health goals.

3. Check the Nutrients Breakdown

The label will break down the main macronutrients (fats, carbohydrates, and proteins) and key micronutrients (vitamins and minerals). Here's how to interpret these:

• Total Fat: This section includes both healthy fats and unhealthy fats. Look for products that are low in saturated fats and free from trans fats. Aim for healthy fats, such as unsaturated fats (found in olive oil, nuts, avocados, etc.).
• Sodium: Sodium, or salt, is important to monitor because high levels can increase blood pressure. Try to choose products with lower sodium content.
• Carbohydrates: This includes the total amount of carbohydrates in a serving and further breaks them down into fibre and sugars.
  • Total Carbohydrates: These provide energy. Choose foods with a higher amount of fibre, which helps with digestion and blood sugar control.
  • Fibre: Aim to consume enough fiber for digestive health. A high-fiber diet also supports satiety and can help manage blood sugar and cholesterol levels.
  • Sugars: Be cautious of added sugars in products. The nutrition label will indicate both natural sugars (like those in fruit) and added sugars (like those in sugary beverages or snacks).
• Protein: Protein is essential for building and repairing tissues. Check the protein content of food, especially if you're aiming to build muscle or have higher protein needs.

4. Look at the Percent Daily Value (%DV)

The %DV tells you how much a nutrient in a serving of food contributes to a daily diet based on a 2,000-calorie diet.

• 5% DV or less is considered low for a nutrient.
• 20% DV or more is considered high for a nutrient.

The %DV is particularly helpful for nutrients like fibere, calcium, and iron. For instance, if the %DV for fibre is 12%, it means one serving of this food provides 12% of the fibre you need for the day.

5. Watch for Ingredients List

The ingredients list shows the actual components that make up the food product. Ingredients are listed in descending order by weight, meaning the first ingredient is the most abundant in the product.

• Be mindful of products with long ingredient lists, as they often contain added sugars, preservatives, and artificial additives.

6. Pay Attention to Micronutrients (Vitamins and Minerals)

The nutrition label also lists key vitamins and minerals, such as vitamin D, calcium, iron, and potassium. These are important for overall health, and many people may be deficient in certain micronutrients.

• For example, calcium is essential for bone health, and potassium helps regulate blood pressure.

7. Consider Your Personal Dietary Needs

When reading a nutrition label, take your specific dietary needs into account. For instance, if you’re trying to manage your blood sugar, you may focus on the carbohydrate and sugar content.

If you’re building muscle, protein content will be important. If you’re watching your sodium intake, be mindful of sodium levels in processed foods.

FAQ's

The Bottom Line: How To Read a Nutrition Label?

Reading a nutrition label can help you make healthier food choices and better understand the nutritional value of the products you consume.

By focusing on key areas like serving size, calories, fat, fiber, and sugars, you can choose foods that align with your health goals.

Keep in mind that the labels are tools to guide you, but ultimately, a balanced diet is about variety and moderation across all nutrients.

Next Read

1. Probiotics vs. Prebiotics
2. Nutritional Yeast Flakes

Probiotics vs prebiotics they are both essential for a healthy gut, but they serve different purposes.

Together, they work to support digestion, immunity, and overall wellness. Let’s break down what they are, how they differ, and why your body needs both.

What Are Probiotics?

Probiotics are live microorganisms, often referred to as “good bacteria,” that support a healthy balance of bacteria in your gut.

• How They Work: Probiotics populate your gut with beneficial bacteria, helping to maintain or restore a balanced microbiome. They outcompete harmful bacteria, aiding digestion, improving nutrient absorption, and supporting the immune system.
• Common Types:
  • Lactobacillus: Found in yogurt and fermented foods, helpful for digestion and reducing lactose intolerance.
  • Bifidobacterium: Found in some dairy products, supports gut health and reduces inflammation.
  • Saccharomyces boulardii: A beneficial yeast used to manage diarrhea and gut disorders.
• Food Sources: Yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and kombucha.
• Benefits:
  • Supports digestion and alleviates issues like bloating or constipation.
  • Strengthens the immune system.
  • Helps prevent and treat diarrhea, especially after antibiotics.
  • May improve mental health through the gut-brain connection.

What Are Prebiotics?

Prebiotics are non-digestible fibres that feed the beneficial bacteria (probiotics) in your gut, helping them thrive.

• How They Work: Prebiotics serve as fuel for probiotics, allowing them to grow and maintain a healthy microbiome. They indirectly support gut health by fostering the growth of good bacteria.
• Common Types:
  • Inulin: Found in foods like chicory root, onions, and garlic.
  • Fructooligosaccharides (FOS): Found in bananas, asparagus, and leeks.
  • Galactooligosaccharides (GOS): Found in beans and legumes.
• Food Sources: Garlic, onions, leeks, asparagus, bananas, artichokes, oats, and flaxseeds.
• Benefits:
  • Promotes the growth of healthy gut bacteria.
  • Improves digestion and bowel regularity.
  • Enhances calcium and magnesium absorption.
  • May reduce the risk of gut-related diseases and inflammation.

Key Differences Between Probiotics and Prebiotics

• Probiotics: The live bacteria that populate your gut.
• Prebiotics: The fibres that nourish and feed those bacteria.
• Analogy: Think of your gut as a garden—probiotics are the seeds you plant, and prebiotics are the fertilizer that helps those seeds grow.

Why Do You Need Both?

Probiotics and prebiotics work together to maintain a healthy gut microbiome. Without prebiotics, probiotics wouldn’t have the fuel they need to thrive and perform their functions effectively. Including both in your diet helps maximize gut health and overall well-being.

How to Incorporate Probiotics and Prebiotics Into Your Diet

1. Probiotics:
   • Add fermented foods like yogurt, kefir, or sauerkraut to your meals.
   • Try kombucha or miso soup as part of your routine.
2. Prebiotics:
   • Eat fibre-rich foods like onions, garlic, bananas, or whole grains daily.
   • Sprinkle flaxseeds or chia seeds onto your meals or smoothies.
3. Combine Them:
   • Pair prebiotic-rich foods with probiotic sources, such as yogurt with a banana or kimchi with a fibre-rich grain like quinoa.

FAQs

The Bottom Line: Probiotics vs. Prebiotics

Probiotics and prebiotics are essential for gut health, each playing a unique role in maintaining a balanced microbiome. Probiotics provide the good bacteria your gut needs, while prebiotics feed and support those bacteria.

By including a variety of fermented and fibre-rich foods in your diet, you can harness the power of both to improve digestion, immunity, and overall well-being.

Next Read

1. Nutritional Yeast Flakes
2. HDL and LDL Cholesterol
3. What are Healthy Fats?

Nutritional yeast flakes, often called "nooch," is a popular plant-based ingredient known for its savoury, cheesy flavour and impressive nutritional benefits.

It’s made from a strain of yeast called Saccharomyces cerevisiae, which is grown on a sugar source (like molasses), then harvested, heated to deactivate it, and processed into flakes, granules, or powder.

Key Features

• Inactive Yeast: Unlike baker’s or brewer’s yeast, nutritional yeast is deactivated, meaning it doesn’t make dough rise or ferment.
• Plant-Based & Gluten-Free: It’s a versatile option for vegans, vegetarians, and those with gluten sensitivities.
• Cheesy, Umami Flavor: Its taste makes it a favorite ingredient for adding depth to plant-based recipes.

Nutritional Benefits

Nutritional yeast is packed with nutrients that support overall health:

• Rich in B Vitamins: Many brands are fortified with B vitamins, including B12, which is essential for energy production and nerve function. This makes it particularly valuable for vegans, as B12 is typically found in animal-based foods.
• High in Protein: Nutritional yeast provides complete protein, containing all nine essential amino acids.
• Low in Fat & Calories: It’s a nutrient-dense food that fits well into calorie-conscious diets.
• Antioxidants: Contains compounds like glutathione and selenium, which help combat oxidative stress and support immune health.
• Fibre: Contributes to digestive health and satiety.

How to Use Nutritional Yeast Flakes

Versatile and easy to incorporate into meals. Here are some ideas:

• As a Topping: Sprinkle it over popcorn, pasta, soups, or roasted vegetables for a cheesy, umami flavour.
• In Sauces: Use it as a key ingredient in dairy-free cheese sauces or creamy dressings.
• In Baking or Cooking: Add it to doughs, batters, or breadcrumbs for an extra boost of flavor.
• In Seasonings: Mix it with spices to create flavorful rubs or seasonings.

Who Should Use Nutritional Yeast?

• Vegans and Vegetarians: A great source of B12 (when fortified) and plant-based protein.
• Health-Boost: Nutritional yeast adds flavour and nutrients to dishes.
• Those Avoiding Dairy: Its cheesy flavor makes it a go-to for dairy-free recipes.

Potential Considerations

• Fortified vs. Unfortified: Choose fortified if you’re looking for added B12 and other nutrients.
• Allergies: While rare, some people may have sensitivities to yeast products.
• Moderation: Those prone to gout or kidney issues should consume it in moderation due to its purine content.

Brands to Purchase

1. Bob's Red Mill
2. Bragg
3. President Choice

FAQ's

The Bottom Line: Nutritional Yeast Flakes

Nutritional yeast is a nutrient-dense, versatile ingredient with a cheesy, umami flavour that makes it a favourite in plant-based and health-focused diets.

Whether you’re looking to boost your nutrient intake, add a savoury kick to meals, or find a dairy-free cheese alternative, it is a fantastic option to try.

Next Read

1. Quick Simple Healthy Snacks
2. What Are Carbohydrates?
3. How to Read a Nutrition Label

Cholesterol is an important part of your body’s health, but understanding the difference between Cholesterol HDL vs. LDL is key to maintaining a healthy heart.

As a registered dietitian, I’m here to break it down so you can make informed decisions about your health.

Cholesterol 101

Cholesterol is a waxy, fat-like substance found in your blood. Your body needs cholesterol to build cells and produce hormones, but having too much cholesterol—or the wrong balance of types—can increase your risk of heart disease.

Cholesterol travels through the bloodstream in carriers called lipoproteins, which are classified into two main types: HDL (high-density lipoprotein) and LDL (low-density lipoprotein).

What Is HDL Cholesterol?

HDL is often called “good” cholesterol because it helps remove excess cholesterol from your bloodstream.

• How It Works: HDL collects cholesterol from the walls of your blood vessels and carries it back to the liver, where it can be processed and eliminated.
• Why It’s Important: High levels of HDL cholesterol are associated with a lower risk of heart disease and stroke.
• Sources That Support HDL Levels: Eating healthy fats, such as those found in avocados, nuts, olive oil, and fatty fish, can help boost HDL levels. Regular physical activity also plays a role.

What Is LDL Cholesterol?

LDL is known as “bad” cholesterol because high levels can lead to the buildup of cholesterol in your arteries.

• How It Works: LDL deposits cholesterol on the walls of blood vessels, which can form plaques over time. These plaques can narrow or block arteries, leading to conditions like high blood pressure, atherosclerosis, heart attack, or stroke.
• Why It’s a Concern: Elevated LDL levels are a significant risk factor for cardiovascular disease.
• Factors That Contribute to High LDL Levels: A diet high in saturated and trans fats, lack of exercise, smoking, and genetics can all increase LDL cholesterol.

Why the Balance Matters:

The ratio of HDL to LDL cholesterol plays a critical role in heart health. Ideally, you want higher HDL levels and lower LDL levels to maintain healthy blood flow and reduce the risk of heart disease.

How to Improve Your Cholesterol Profile

Here are some simple, effective ways to support healthy cholesterol levels:

1. Eat Heart-Healthy Foods: Include more foods rich in healthy fats (e.g., olive oil, nuts, seeds, and fatty fish) while limiting saturated fats (found in butter, red meat, and full-fat dairy) and avoiding trans fats (found in processed foods).
2. Increase Soluble Fibre: Foods like oats, beans, lentils, fruits, and vegetables can lower LDL cholesterol by binding to it in your digestive system and preventing its absorption.
3. Exercise Regularly: Physical activity can raise HDL levels and lower LDL levels. Aim for at least 150 minutes of moderate exercise per week.
4. Quit Smoking: Smoking lowers HDL cholesterol and damages blood vessels, increasing the risk of heart disease.
5. Limit Added Sugars: Diets high in added sugars can lower HDL and increase LDL cholesterol.
6. Consider Omega-3s: Omega-3 fatty acids, found in salmon, walnuts, and flaxseeds, can help lower triglycerides and improve overall cholesterol balance.

Do Eggs Impact Cholesterol Levels?

For years, eggs were seen as a dietary villain because they contain cholesterol. However, recent research shows that dietary cholesterol, like the cholesterol found in eggs, has a minimal impact on blood cholesterol levels for most people.

Here’s Why: Your body regulates cholesterol production. When you consume more cholesterol from food, your liver produces less to maintain balance.

For the majority of people, this means eating eggs in moderation won’t significantly affect blood cholesterol or increase the risk of heart disease. Eggs can be part of a heart-healthy diet, especially when paired with other nutritious foods.

FAQ's

The Bottom Line: HDL and LDL Cholesterol

HDL and LDL cholesterol play very different roles in your body. While HDL helps protect your heart by clearing cholesterol from your bloodstream, LDL can increase the risk of heart disease when levels are too high.

By focusing on a heart-healthy lifestyle, you can improve your cholesterol balance and reduce your risk of cardiovascular problems.

Next Read

1. What are Healthy Fats?
2. Probiotic vs prebiotics
3. Quick Simple Healthy Snacks

Fats often get a bad reputation, but they’re an essential part of a balanced diet. As a registered dietitian, I’m here to explain the role of healthy fats, where to find them, and how to include them in your meals to support your overall health.

Heathy Fats

Fat is one of the three macronutrients, alongside carbohydrates and protein, that the body needs to function. It provides energy, supports cell growth, protects your organs, and helps your body absorb key vitamins like A, D, E, and K.

Types of Fats

Not all fats are created equal. Here’s a breakdown of the different types:

Healthy Fats

These fats are beneficial to your health when eaten in moderation.

• Unsaturated Fats: Help improve heart health and support overall wellness.
  • Monounsaturated Fats (MUFAs): Found in foods like olive oil, avocados, and nuts.
  • Polyunsaturated Fats (PUFAs): Include omega-3 and omega-6 fatty acids, found in fatty fish, walnuts, chia seeds, and flaxseeds.
• Omega-3 Fatty Acids: A type of PUFA particularly beneficial for brain health, reducing inflammation, and supporting heart health. Found in Salmon, mackerel, sardines, flaxseeds, walnuts.

Unhealthy Fats

These fats should be limited or avoided when possible 

• Trans Fats: Found in some processed and fried foods; they increase bad cholesterol (LDL) and lower good cholesterol (HDL).
• Excess Saturated Fats: Found in butter, red meat, and full-fat dairy; best consumed in moderation.

Why Are Healthy Fats Important?

Healthy fats are essential for numerous bodily functions. Here’s how they contribute:

• Support Heart Health: Unsaturated fats help lower bad cholesterol (LDL) levels and reduce the risk of heart disease.
• Boost Brain Function: Omega-3s are vital for brain health, improving memory, and reducing the risk of cognitive decline.
• Provide Long-Lasting Energy: Fats are a concentrated source of energy, keeping you fueled throughout the day.
• Aid in Nutrient Absorption: Certain vitamins (A, D, E, and K) are fat-soluble, meaning they need fat to be absorbed effectively by your body.
• Reduce Inflammation: Omega-3s can help reduce inflammation, which is linked to chronic diseases like arthritis and heart disease.

How Much Fat Do You Need?

Fat intake should account for 20–35% of your daily calories. Focus on unsaturated fats while limiting saturated and trans fats.

Sources of Healthy Fats

Incorporate a variety of healthy fats into your diet from these sources:

• Plant-Based: Olive oil, avocado, nuts (almonds, walnuts), seeds (chia, flax).
• Animal-Based: Fatty fish (salmon, tuna, mackerel), eggs.
• Other: Dark chocolate (in moderation), nut butters (choose those without added sugars).

Easy Ways to Add Healthy Fats to Your Diet

1. Cook with Healthy Oils: Swap butter for olive oil or avocado oil when sautéing or baking.
2. Snacking: Try a handful of almonds, a slice of avocado toast, or a trail mix with seeds.
3. Upgrade Your Meals: Add avocado to salads, sprinkle chia or flaxseeds into smoothies, or include salmon in your weekly meal plan.
4. Experiment with Nut Butters: Use natural peanut butter or almond butter as a spread or dip.

FAQ's

The Bottom Line

Healthy fats are an essential part of a nutritious diet, supporting heart and brain health, reducing inflammation, and providing lasting energy.

By choosing the right types of fats and incorporating them into your meals, you’ll take a big step toward better health and well-being.

Next Read:

1. What Are Carbohydrates?
2. What are Proteins?
3. What is Fibre?

Carbohydrates often get a bad rap, but they’re one of the most misunderstood nutrients in the world of nutrition. As a registered dietitian, I’m here to break down what carbohydrates are, why they’re essential, and how to include them in your diet for optimal health.

Carbohydrates 101

Carbohydrates are one of the three macronutrients essential for the body, alongside protein and fats. They’re the body’s primary source of energy, breaking down into glucose to fuel everything from physical activity to brain function within the body. 

Simple vs. Complex Carbohydrates

Not all carbs are created equal. Here’s the difference:

Simple Carbohydrates

• Made up of one or two sugar molecules, making them quick to digest.
• Sources: Table sugar, honey, fruit, candy, and sweetened beverages.

Note: While some simple carbs (like fruit) offer valuable nutrients, others (like soda) provide empty calories. 

Complex Carbohydrates

• Contain longer chains of sugar molecules, which take longer to digest, providing sustained energy.
• Sources: Whole grains, legumes, vegetables, and starchy foods like potatoes and quinoa.

Why Are Carbohydrates Important?

Carbohydrates play a vital role in overall health. Here’s why:

1. Energy Production - Carbs are the body’s preferred energy source, fueling your brain and  muscles. 

2. Supports Brain Function - Your brain relies on glucose from carbs to function efficiently, which is why cutting carbs can lead to brain fog and increased fatigue.

3. Aids in Exercise Performance - Athletes and active individuals depend on carbs to power their workouts and recover effectively.

4. Provides Fibre - Complex carbs like whole grains, fruits, and vegetables are rich in fiber, which promotes gut health, regulates blood sugar, and supports heart health.

5. Balances Blood Sugar - Pairing carbs with protein or fats can help prevent blood sugar spikes and crashes.

How Many Carbs Do You Need?

Carbohydrate needs vary based on age, activity level, and health goals. A general guideline is:

• Adults: 45–65% of total daily calories from carbohydrates.
• Athletes or Highly Active Individuals: will need a higher carbohydrate intake to meet energy demands.

Carb Sources

Incorporating a variety of carb-rich foods ensures you’re meeting your energy and nutrient needs. Try these options:

Whole Grains: Brown rice, quinoa, oats, whole-grain bread, and pasta.
Fruits: Apples, bananas, berries, oranges, and pears.
Vegetables: Sweet potatoes, carrots, broccoli, and leafy greens.
Legumes: Lentils, chickpeas, black beans, and kidney beans.
Dairy: Milk, yogurt, and kefir.

Easy Ways to Add Carbs to Your Diet

• Start Your Day Right: Enjoy oatmeal topped with fresh fruit or whole-grain toast with avocado.
• Snack Smart: Choose trail mix with dried fruit or whole-grain crackers with hummus.
• Balance Your Plate: Pair roasted sweet potatoes with grilled chicken and steamed vegetables.
• Try New Grains: Incorporate barley, farro, or bulgur into soups, salads, or side dishes.

FAQ's

The Bottom Line

Carbohydrates are an essential part of a balanced diet, providing the energy your body needs to thrive. 

By focusing on whole, nutrient-dense carb sources, you can support everything from brain health to athletic performance while enjoying a variety of delicious foods.

Next Read

1. What is Fibre?
2. Nutritional Yeast Flakes
3. What are Proteins?

Snacking can be a powerful tool to fuel your body, curb hunger, and keep energy levels stable throughout the day. The key is choosing nutrient-rich options that satisfy cravings while supporting your health goals. If you're looking for quick simple healthy snacks, you're in the right place.

As a registered dietitian, I’ve compiled a list of easy, delicious snack ideas to inspire your next bite.

Why Snacking Matters

Snacks can bridge the gap between meals, providing sustained energy and preventing overeating later. When you choose snacks that are balanced with protein, fibre, and healthy fats, you’ll feel fuller for longer while nourishing your body with essential nutrients.

Quick Simple Healthy Snacks

Savoury Snack Ideas

1. Hummus and Veggies
   • Pair carrot sticks, cucumber slices, or bell pepper strips with hummus for a fibre-rich, crunchy snack.
2. Cheese and Whole-Grain Crackers
   • Combine 1–2 slices of cheese with a handful of whole-grain crackers for protein and carbs. Add some olives for an extra salty taste!
3. Greek Yogurt Dip with Veggies
   • Mix plain Greek yogurt with herbs like dill and parsley, then enjoy with cherry tomatoes or snap peas.
4. Avocado Toast
   • Spread mashed avocado on a slice of whole-grain toast. Sprinkle with chili flakes or a squeeze of lemon for extra flavour.
5. Roasted Chickpeas
   • Roast chickpeas with olive oil and your favorite spices (paprika, cumin, garlic) for a crunchy, protein-packed snack.

Sweet Snack Ideas

1. Fruit and Nut Butter
   • Spread almond or peanut butter on apple slices or banana halves for a delicious, filling treat.
2. Trail Mix
   • Make your own mix with unsalted nuts, seeds, dried fruit, and a sprinkle of dark chocolate chips.
3. Chia Pudding
   • Combine chia seeds with milk and let it sit overnight. Add a drizzle of honey and fresh berries for a fibre-rich, creamy snack.
4. Frozen Yogurt Bark
   • Spread Greek yogurt on a baking sheet, sprinkle with granola and fruit, then freeze. Break into pieces for a refreshing snack.
5. Energy Bites
   • Blend oats, peanut butter, honey, and dark chocolate chips into balls. These no-bake treats are great for on-the-go snacking.

Quick Grab-and-Go Options

1. Hard-Boiled Eggs
   • Keep a batch of hard-boiled eggs ready in the fridge for a quick protein boost.
2. String Cheese
   • Portable and packed with calcium, string cheese is a perfect snack for busy days.
3. Fresh Fruit
   • Apples, bananas, and oranges are easy, no-prep snacks you can take anywhere.
4. Nut Butter Packs
   • Single-serving nut butter pouches pair perfectly with fruit or whole-grain crackers.
5. Edamame
   • Lightly salted edamame (steamed soybeans) is a tasty and protein-rich option.

Tips for Smart Snacking

1. Plan Ahead: Prepare snacks in advance to avoid reaching for less nutritious options.
2. Portion Control: Pre-portion snacks into single servings to keep portions in check.
3. Balance is Key: Pair protein with fibre or healthy fats for sustained energy.

FAQ's

The Bottom Line: Quick Simple Healthy Snacks

With a little planning and creativity, you can enjoy nourishing options that satisfy your taste buds and support your health.

Whether you’re craving savoury, sweet, or something in between, these ideas are sure to keep you energized.

Next Read

1. What Are Carbohydrates?
2. What are Proteins?
3. What is Fibre?

Have you ever asked yourself the questions what are proteins? As a registered dietitian, I’m here to break it down into simple, actionable insights to help you understand the role of protein in your health.

Protein 101

Protein is one of the three macronutrients essential for the body, alongside carbohydrates and fats. It’s made up of building blocks called amino acids, which are involved in virtually every function of the body—from building muscles and repairing tissues to producing hormones and enzymes.

Complete vs. Incomplete Proteins

Not all proteins are created equal. Here’s the difference:

Complete Proteins

• Provide all nine essential amino acids your body can’t produce on its own.
• Sources: Animal-based foods like meat, poultry, fish, eggs, and dairy, as well as plant-based options like quinoa, soy, and buckwheat.

Incomplete Proteins

• Contain some, but not all, essential amino acids. Pairing these proteins can create a complete profile.
• Sources: Plant-based foods like beans, lentils, nuts, seeds, and whole grains.

Why Is Protein Important?

Protein is vital for maintaining a healthy body. Here’s how it helps:

1. Builds and Repairs Tissues - Supports the growth, maintenance, and repair of tissues, making it especially important for athletes, children, and people recovering from injuries or surgery.
2. Supports Muscle Health - A diet rich in protein helps maintain muscle mass, particularly as you age. Combined with regular exercise, it can also promote muscle growth.
3. Provides Energy - While protein isn’t the body’s primary energy source, it can serve as a backup when carbohydrate or fat intake is insufficient.
4. Promotes Satiety - High-protein foods keep you feeling full longer, which can help with weight management. 
5. Produces Enzymes and Hormones - Proteins play a crucial role in producing enzymes and hormones that regulate processes like metabolism and immune response. 
6. Blood Sugar Control - Protein can slow the absorption of sugar in the body, helping to maintain steady blood sugar levels. 

How Much Do You Need?

Needs vary depending on factors like age, gender, activity level, and health goals. General recommendations include:

• Adults: 1.0 -1.2 grams per kilogram of body weight.
• Athletes or Active Individuals: 1.2–2.0 grams per kilogram of body weight.

Protein Sources

Incorporating a variety of protein sources ensures you’re meeting your needs. Try these options:

• Animal-Based: Chicken, beef, turkey, fish, eggs, Greek yogurt, cottage cheese, milk.
• Plant-Based: Tofu, tempeh, lentils, chickpeas, nuts, seeds, edamame.

Easy Ways to Add Protein to Your Diet

• Start with Breakfast: Include eggs, Greek yogurt, or a protein-packed smoothie.
• Snack Smart: Opt for trail mix, hummus with veggies, or boiled eggs.
• Add to Meals: Toss beans, lentils, or diced chicken into soups, salads, or casseroles.
• Try Plant-Based Alternatives: Explore tofu stir-fries or lentil-based curries

FAQ's

The Bottom Line:

Protein is a key player in keeping your body healthy, strong, and energized. By including a variety of protein-rich foods in your meals, you can support everything from muscle health to immune function.

Next Read

1. What is Fibre?
2. What Are Carbohydrates?

As a registered dietitian, I often get questions about fibre—where to find it, how much to eat, and the benefits it offers. Let’s break it down in simple terms.

Fibre 101

Fibre is a type of carbohydrate found in plant-based foods. Unlike other carbs, it isn’t digested or absorbed by the body in the same way. Instead, it passes through your digestive system, providing numerous health benefits along the way.

Why Is Fibre Important?

Including enough in your diet can support your overall health in many ways:

1. Digestive Health

Keeps your digestive system moving, preventing constipation and promoting regularity. Insoluble fibre acts like a broom, sweeping waste through your intestines.

2. Heart Health

Soluble fibre helps lower LDL (“bad”) cholesterol levels by binding to cholesterol in your digestive system and removing it from your body. This can reduce your risk of heart disease.

3. Blood Sugar Control

Slows the absorption of sugar, helping to maintain steady blood sugar levels. This is especially beneficial for people with diabetes or those at risk of developing it.

4. Weight Management

High-fibre foods are more filling, helping you feel satisfied for longer. This can prevent overeating and support healthy weight management.

5. Gut Health

Feeds the beneficial bacteria in your gut, promoting a healthy microbiome. A balanced gut microbiota is linked to improved immunity, mental health, and reduced inflammation.

Types of Fibre

There are two main types, each playing a unique role in your body:

Soluble Fibre:

• What it does: Dissolves in water to form a gel-like substance. This type helps lower cholesterol and regulates blood sugar levels.
• Sources: Oats, apples, beans, lentils, and citrus fruits.

Insoluble Fibre:

• What it does: Adds bulk to stool and promotes regular bowel movements, keeping your digestive system running smoothly.
• Sources: Whole grains, nuts, seeds, and vegetables like carrots and celery.

How Much Do You Need?

The recommended daily intake varies based on age and gender:

• Women: 25 grams per day
• Men: 38 grams per day
• Note: Most Canadians fall short of these recommendations, consuming an average of just 15 grams per day.

Easy Ways to Add Fibre to Your Diet

1. Start Your Day with Whole Grains: Swap refined cereals for oatmeal, bran flakes, or whole-grain bread.
2. Snack Smart: Choose high snacks like fruit, nuts, or raw veggies with hummus.
3. Boost Your Meals: Add beans, lentils, or chickpeas to soups, salads, or casseroles.
4. Embrace Fruits and Veggies: Aim to fill half your plate with colorful fruits and vegetables at each meal.
5. Experiment with Seeds: Sprinkle chia seeds, flaxseeds, or psyllium husk into yogurt, smoothies, or baked goods.

Can You Have Too Much?

While it is beneficial, suddenly increasing your intake can cause gas, bloating, or discomfort. To avoid this, introduce high-fibre foods gradually and drink plenty of water to help fibre move through your digestive system.

FAQ's

The Bottom Line

Fibre is a key player in maintaining overall health, from supporting digestion to reducing the risk of chronic diseases.

By making small, intentional changes to include more fibre-rich foods in your diet, you can discover its many benefits.

Next Read

1. Quick Simple Healthy Snacks
2. What Are Carbohydrates?
3. What are Proteins?

When seeking nutrition advice in Canada, you may come across two titles: Registered Dietitian vs. Nutritionist. While they might sound similar, these roles differ significantly in training, qualifications, and scope of practice.

Understanding the distinction can help you make an informed decision about your health.

What Is a Registered Dietitian?

Registered Dietitian's (RD's) are highly trained and regulated professionals who provide evidence-based nutritional guidance. Their extensive education and rigorous training ensure they’re equipped to handle a wide range of nutritional and medical needs.

Education and Training:
Becoming a registered dietitian in Canada is a multi-step process requiring several years of formal education and practical experience:

• Undergraduate Degree: RDs must complete a four-year bachelor's degree in nutrition and dietetics from an accredited university program. These programs include courses in biochemistry, physiology, food science, and clinical nutrition.
• Practicum or Integrated Master’s Program: After earning their degree, aspiring dietitian's complete a supervised practicum program or an integrated master’s degree with a practicum component. These programs, which typically last 8 to 12 months, provide hands-on experience in hospitals, clinics, community health settings and more.
• Licensing Exam: After completing their education and practicum, dietitian's must pass the Canadian Dietetic Registration Examination (CDRE), a rigorous national licensing exam that is held only twice a year.
• Regulation: Once licensed, dietitian's are governed by provincial regulatory bodies that ensure they adhere to professional standards and complete continuing education throughout their careers.

This process ensures dietitian's are well-prepared to provide reliable, evidence-based care to clients, patients and residents.

What Is a Nutritionist?

The term "nutritionist" is less defined and varies significantly depending on the province:

• Regulated vs. Unregulated:
  • In provinces like Alberta, Quebec, and Nova Scotia, the title “nutritionist” is protected and can only be used by registered dietitians. In other provinces, such as Ontario, anyone can call themselves a nutritionist without formal education or regulation.
• Training and Qualifications:
  • Nutritionists may have extensive training, such as a university degree in nutrition, or they may only have completed an online course lasting a few weeks. Unlike dietitian's, there are no standardized education or licensing requirements for nutritionists in unregulated provinces.
  • Some nutritionists hold certifications from private organizations, but these credentials don’t guarantee the same level of expertise or oversight as a registered dietitian.
• Scope of Practice: Nutritionists often focus on general healthy eating and wellness, providing advice on topics like meal planning or weight management. However, they may lack the training to address medical conditions or provide specialized nutrition care.

Why Does the Difference Matter?

When it comes to nutrition advice, the stakes are high—especially if you’re managing a medical condition. Registered dietitian's have the education and professional accountability to provide safe, effective, and evidence-based recommendations.

While some nutritionists may offer valuable guidance, their qualifications and expertise can vary widely, so it’s essential to research their background.

How to Choose the Right Professional: Registered Dietitian vs. Nutritionist

• For Medical Needs: If you’re dealing with a condition like diabetes, heart disease, or food allergies, a registered dietitian is your best choice. Their regulated training ensures they can provide expert medical nutrition therapy.
• For General Wellness: If your goals involve basic healthy eating or weight loss, a nutritionist may suffice—provided you verify their credentials and experience.

The Bottom Line: Registered Dietitian vs. Nutritionist

Registered dietitian's undergo extensive education and training to become trusted healthcare professionals, while the title "nutritionist" can range from highly qualified individuals to those with minimal training.

Knowing the difference is key to making informed decisions about your health.

Next Read:

• What are Proteins?
• What Are Carbohydrates?
• What is Fibre?