By Alice Callahan
As the New Year approaches, my first priority is to have black-eyed peas ready — enabling me to prepare Hoppin’ John, the classic “good luck” dish made with legumes and rice. Next, I take stock of the insights I’ve gathered over the last year.
In my role as a health journalist, I have delved into the latest studies and consulted some of the top experts to clarify the often puzzling world of nutrition science for readers.
Here are 10 insights related to health and food that my colleagues and I have uncovered from our reporting this year.
1. A heart-healthy diet is one that few people actually follow.
For those with high blood pressure, reducing sodium isn’t the sole method to lower it. Adopting the DASH diet — emphasizing foods like fruits, vegetables, whole grains, dairy, poultry, fish, and legumes — can be as effective as medication, according to clinical studies.
2. Contrary to some influencers’ claims, seed oils aren’t poisoning us.
Certain wellness influencers label seed oils as “toxic.” However, research shows that these plant-based oils, including canola, corn, sunflower, and grapeseed oils, are associated with lower risks of heart disease, Type 2 diabetes, and early mortality, particularly when they substitute animal fats like butter or lard.
3. Magnesium supplements could assist with some common issues, though evidence is limited.
It seems that magnesium supplements are popular these days. While it’s true that most Americans could benefit from more magnesium, the best source is food like nuts, seeds, leafy greens, beans, and whole grains. Still, some research suggests magnesium supplements might be helpful for conditions like migraines, sleep difficulties, constipation, and blood sugar management.
4. Sweet potatoes could be a valuable addition to your meals.
Potatoes often get criticized for their carbohydrate content, but sweet potatoes are rich in potassium (beneficial for blood pressure), fiber (good for digestive health), and antioxidants like vitamins A and C. Their fiber content prevents sweet potatoes from causing blood sugar spikes the way sugary drinks do.
5. Certain shellfish are sustainable protein sources with healthy fats.
Bivalve shellfish, including clams, oysters, mussels, and scallops, are nutrient-rich, offering unsaturated fats, protein, and various vitamins and minerals. For instance, mussels supply omega-3 fatty acids, vitamin B12, zinc, and iron. These shellfish come with less environmental impact than many other seafood types (like shrimp), although they may carry bacteria that can lead to foodborne illness.
6. Ultraprocessed foods aren’t all equally harmful.
Generally, ultraprocessed foods and beverages have been correlated with weight gain, heart disease, Type 2 diabetes, and dementia. However, current research indicates that not all ultraprocessed foods are equally damaging.
7. Excessive sugar intake may lead to more issues than just cavities and weight gain.
While sugar has always been a vital energy source, its pervasive presence in numerous foods and beverages has led to excessive consumption beyond what our bodies are designed to handle. The health implications can reach beyond merely weight gain and dental problems, affecting our gut, brain, liver, heart, joints, etc.
8. Consuming too much alcohol can negatively impact your gut health.
It’s uncertain how, or if, moderate wine or beer consumption influences gut health. However, research indicates that heavy drinkers show a disturbed balance of “good” versus “bad” bacteria in their intestines, linked to inflammation and illness. They may also experience increased intestinal permeability, contributing to liver inflammation and damage. Even infrequent binge drinking — defined as four or more drinks for women or five or more for men within about two hours — can lead to inflammation and changes in the microbiome associated with heightened alcohol cravings, studies show.
9. Following Bruce Springsteen’s eating pattern probably isn’t advisable.
The Boss claims he eats just one meal a day, a method known as the OMAD diet. This form of intermittent fasting limits eating to particular time frames. While some limited studies hint at weight loss benefits from intermittent fasting, just one meal daily is likely to leave you feeling hungry and more likely to overindulge when you do eat.
10. Lesser-known grains like teff, millet, and amaranth are packed with fiber, protein, and antioxidants.
Most Americans do not get enough whole grains, and when they do, they mainly eat common choices like brown rice and oats. In 2025, consider branching out with new grains like buckwheat, millet, amaranth, sorghum, or teff. Each brings distinct textures and flavors, along with a wealth of nutrients like fiber, protein, vitamins, minerals, and antioxidants.
