TIME Food

Here’s Why We’re Suddenly Consuming Less Coffee

Leading Coffee Supplier J.M. Smucker Co Raises Coffee Prices Nine Percent
Mario Tama—Getty Images In this Photo Illustration, a woman holds a cup of coffee on the street August 3, 2010 in New York City.

Consumption is dropping for the first time in years

Keurig Green Mountain’s K-Cups have gotten plenty of flak for being wasteful. In 2014, the company sold enough non-recyclable containers to circle the earth 10.5 times. The cups almost always end up in landfills. But Keurig machines might also be creating less waste, in a manner of speaking.

According to a biannual report on coffee released Friday by the USDA, coffee consumption is declining in the United States for the first time since 2009-2010. The reason? The rise of Keurig machines means fewer Americans are pouring their extra drip coffee down the drain.

According to the report, coffee consumption will drop in 2015-16 from 24 million 60kg bags to 23.7 million. While the decline is slight, it makes the United States the only top coffee-drinking country to see demand fall after steady growth.

Meanwhile, spending on coffee is up. Reuters reports that while Americans spent a record $11.9 billion on coffee in 2014, they’ll be spending $13.6 billion by 2016. Almost a quarter of American homes now own Keurig-style machines. But since the brewers generally only make one cup at a time, Americans who used to make a pot of drip coffee for themselves each morning no longer have to pour half their coffee down the drain. Says one roaster to Reuters: “We’re losing the sink as a consumer.”

TIME Food

Now You Can Eat Egg McMuffins All Day in More Places

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All day breakfasts first worked well in San Diego, Ca.

Hungover college students everywhere: rejoice!

McDonald’s has announced that it will continue to expand the number of restaurants that serve a limited breakfast menu all day long, according to a report in USA Today.

If you live in Mississippi and have trouble making it to the fast-food chain before the standard 10:30 a.m. cut-off time, you’re in luck. The firm has chosen 12 locations in Greenville and Greenwood, Miss., to launch the new menu on June 22. On the menu will be biscuit sandwiches such as the McMuffin, as well as, “hotcakes, sausage burritos, hash browns, Fruit ‘N Yogurt Parfait, and Fruit & Maple Oatmeal,” according to the report.

The move comes after the firm saw success with a similar effort in the San Diego area this spring. Following the trial in Mississippi, McDonald’s will continue to expand the experiment, moving it to locations in the Nashville area starting next month, the report said.

This article originally appeared on Fortune.com

TIME Diet/Nutrition

11 ‘Healthy’ Foods Diet Experts Avoid

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Smoothies can contain as many calories as a burger

You do your best to do right by your body by making healthy food choices every day. Unfortunately, a number of “health” foods you may go out of your way to eat don’t deserve their stripes. What’s worse, thanks to talented and tricky food marketers, unless you’re a trained professional, it’s really hard to tell when you’re being duped. All of those “sweetened with agave” and “added fiber” labels can confuse even the smartest shoppers. That’s why we’ve turned to some of the nation’s top diet experts and asked them to reveal which “healthy” foods they wouldn’t touch with a ten foot pole. What they had to say was pretty surprising. Scroll through to get in the know.

1. Agave Nectar

“Although agave is gaining popularity in health-minded circles, it’s not at all better than sugar and should be used sparingly like any other sweetener. Yes, it comes from a plant, but it has little to no nutritional value.” — Marisa Moore, MBA,RDN, LD, an Atlanta based registered dietitian nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics

2. Fiber-Added Foods

“Recently many food manufacturers have cut fat from products like yogurt and snack foods and replaced it with fiber to increase the health factor. Although eating fiber-added foods is often a great way to cut calories from fat and boost satiety between meals, when you eat too many foods with fiber, inulin, or chicory root (common fiber additives) it can cause gas, bloating, nausea, flatulence, stomach cramps and even diarrhea. Stick with whole foods that are naturally good sources of fiber like fruits, vegetables, legumes and whole grains.” — Libby Mills, MS, RDN, LDN, Spokesperson for the Academy of Nutrition and Dietetics

3. Veggie Chips

“Although veggie chips have more fiber than a standard bag of crisps, many varieties are fried—not just simply dehydrated. If your go-to bag has oils and added sugars, you’d be better off snacking on fresh produce instead. Those ingredients transform the vegetables from nutritional superstars to full-on indulgences.” — Marisa Moore

4. Protein Bars

“Most high protein bars get their protein from unnatural sources like soy protein isolate, or SPI. The process of chemically engineering soybeans to isolate their protein strips out all of their other healthy nutrients and leaves behind potentially dangerous substances like hexane and aluminum. These bars also tend to have belly-bloating sugar alcohols and other unhealthy additives to cover up their terrible taste. If you’re looking for a bar, look for ones with less than 10 ingredients that you can recognize.” — Stephanie Middleberg, RD, founder of Middleberg Nutrition

5. Peanut Butter

“The only type of peanut butter I’ll eat is the natural variety. Non-natural nut butters usually contain partially hydrogenated oils, which is a type of trans-fat! Choose a natural or organic nut butter instead. The ingredient list should just be the nuts and maybe a little salt.” — Anne Mauney, MPH, RD, a Washington D.C. area Registered Dietitian

6. Gluten-Free Products

“Just because something is gluten-free doesn’t mean it’s calorie- or fat-free. In fact, many gluten-free products are higher in sugar and fat than their traditional counterparts. If you have to eat gluten-free for medical reasons, that’s one thing, but buying gluten-free products in an attempt to lose weight will not be effective.” — Ilyse Schapiro, MS, RD, a registered dietitian with private practices in New York and Connecticut

7. Processed Snack Bars

“The first few ingredients in many snack bars include brown rice syrup and corn syrup, which are both added sugars. Then food manufacturers add in low-quality chocolate—not the antioxidant-rich dark variety. Often times these bars contain less than one gram of fiber, so they won’t do as good a job keeping you satiated either. You’re better off grabbing a bar with whole food ingredients you can see, like nuts and dried fruit with minimal added sugar.”— Michelle Dudash, RDN, a registered dietitian nutritionist and author of Clean Eating for Busy Families

8. Smoothies

“People love smoothies because they can jam in a ton of ingredients and drink it all down in one sitting. The problem is, fruit, yogurt, milk, flaxseed and whatever else you put into your cup adds up! Before you know it, what you thought was a nutrient packed meal or snack, now has as many calories as a burger. Your best bet is to just eat a piece of fruit if you’re craving something sweet. You will feel fuller and it won’t break the calorie bank.” — Ilyse Schapiro

9. Reduced-Fat Mayonnaise

“Not only do low-fat foods not taste very good, they’re also filled with unhealthy and harmful ingredients like added sugars, vegetable oils and artificial preservatives. These ingredients have little nutritional value and decrease the body’s ability to absorb fat soluble vitamins. Regularly eating things like low-fat mayo can lead to inflammation, GI issues, heart disease and increased cravings that lead to weight gain.” — Stephanie Middleberg

10. Fat-Free Dressing

“Fat-free dressings often have added sugars or fillers, so even though you’re getting less fat, you’re not always saving calories. Plus, having a little fat with your salad can actually help you absorb more of the antioxidant-rich compounds from the vegetables. Carrots, tomatoes and dark, leafy greens are nutritious on their own, but a little fat actually helps you get more from them.” — Marisa Moore

11. Yogurt

“Many flavored yogurts pack a ton of sugar and carbohydrates. When possible, I go for plain Greek yogurt and add some fruit or all natural jelly to flavor it.” — Ilyse Schapiro

This article originally appeared on Eat This, Not That!

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TIME Diet/Nutrition

This Is Why FDA Is Banning Trans Fats

The FDA is moving to eliminate trans fat, and here's why that's a good thing

On Tuesday U.S. officials announced that they are moving forward with a ban on artificial trans fat in the food supply. Over the next three years, food manufacturers must remove the primary source of artificial trans fat—partially hydrogenated oils (PHOs)—from their products. Here’s what you should know.

What is trans fat?
Trans fat is the byproduct of PHOs, and it’s created through a process called hydrogenation. Under certain conditions, sending hydrogen through oil can cause the oils to change in thickness and saturation and even become solids. This can give foods a certain taste and texture and it can up the shelf life of processed food.

Why is it bad for me?
Trans fat is linked to heart disease. This kind of fat has been shown to raise bad cholesterol and lower good cholesterol—which can increase risk of heart problems and even type-2 diabetes. Trans fat builds up plaque in arteries, which could eventually lead to heart attack. A 2014 study also suggested that eating a lot of trans fat could be linked to memory issues. In 2013, the FDA determined that PHOs do not meet their distinction of “generally recognized as safe” for human consumption.

What type of foods have trans fat?
Processed foods like baked and frozen products are most likely to contain trans fat. According to the FDA, here are some foods that commonly contain it:

  • crackers, cookies, cakes, frozen pies and other baked goods
  • snack foods like microwave popcorn
  • coffee creamers
  • refrigerated dough products like biscuits and cinnamon rolls
  • ready-to-use frostings

How much trans fat are we consuming?
The FDA says that between 2003 to 2012 the agency estimates that trans fat consumption has declined by about 78%. One recent March report found that 37% of foods in grocery stores may contain trans fat. Food companies are currently allowed to say they have zero trans fat, and label the product as such, if they contain less than 0.5 grams per serving. Many experts say trans fats are unsafe even at that level.

Will trans fat be completely eliminated?
Not entirely. Trans fat occurs naturally in meat and dairy products and may be produced at very low levels in some oils during manufacturing. Since 2006, the FDA has required that trans fat be listed on nutrition labels, so you can see if your snacks contain it.

Will the taste of food change?
Not in a way that you’re likely to notice. There are lots of alternative fatty products that can be used as replacements. Companies have known for a long time that the FDA was likely heading in this direction, and they still have three more years until the final deadline. That means they have time to change and refine their products without trans fat. Also, many companies have already started the process, with many eliminating the fat altogether. Other local governments, like New York City for example, banned artificial trans fat a long time ago in restaurants.

Read next: The FDA Finally Caught Up to Science on Trans Fats

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TIME Diet/Nutrition

9 Health Foods That Aren’t Worth the Money

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Check whether these health food costs are equal to their nutritional benefits

After handing over what feels like your whole paycheck at Whole Foods, it’s not uncommon to wonder whether the health foods you picked up are worth the dough you dropped.

Amid the constant reports about the most superior of superfoods, it can be tough to keep track of not only the healthiest newcomers, but also which previous darlings are still worth your grocery dollar. Eat This, Not That! has rounded up some of the most publicized health foods and analyzed whether their place in your budget is equal to their nutritional benefits.

1. Steel-Cut Oats

Ah, steel-cut oats: One of the most vaunted of health foods, they connote a bearded artisan prepping your breakfast by hand with a blade. But the romance doesn’t match the reality. A can generally runs you upwards of $8, and each bowl requires about 20 minutes of cooking time. That’s not an ideal investment of your money or time, as their nutritional profile is almost identical to rolled oats. Although steel-cut oats have a slightly lower glycemic index, you can feel fine about reaching for a $4 canister of two-minute Quaker Oats: A half-cup serving has only 150 calories plus 4 grams of belly-filling fiber.

2. Low-Carb Bread

At prices topping out at $7 to $8 a loaf, low-carb bread is an inexplicable commodity. Your first-line healthy option is to pick up whole-grain bread instead. While it’s not as ideal a whole grain as quinoa or oats, whole grains of any stripe increase satiety and have heart-protective effects. (Just make sure your bread is whole grain, not multigrain, which has more sugar and less fiber).

3. Fresh Berries

Nutritionally, fresh berries are a totally worthy addition to your grocery bill. But you can still get their benefits while stretching your dollar. Berries possess polyphenols—which prevent fat from forming—and frozen berries have the exact same nutritional value as fresh. Plus they can cost about half as much, and you can get them year-round.

4. Turkey Burgers

Long held to be the far superior alternative to beef, turkey burgers can actually have as much fat and a bit less protein than their more traditional cousin. Plus, store-bought ground turkey can contain dark meat, which boosts the fat content up to 20%. If you want to feel virtuous, go for grass-fed beef, which has belly-blasting omega-3 acids that turkey doesn’t.

5. Pomegranate Juice

Remember this craze? Pomegranate juice is still ringing up tens of millions in sales annually. Don’t contribute. A two-serving bottle can cost you $5, and while you could just eat the fruit—which will give you the same amount of antioxidants plus more fiber and less sugar—it’s far better to eat a cup of blueberries or cranberries instead. They’ll give you almost three times the antioxidants, along with demonstrated fat-burning benefits at a fraction of the cost. Looking for a natural way to supercharge your sex drive? Go ahead and buy; that’s something this drink truly is good at—just be sure to add water before you down a glass.

6. Superfood Powders

Chlorella, camu camu, $30 tubs of green powder with words like “Wonder” and “Vibrance” on the label: they claim to be packed with nutrients, but we can only take their word for it. The nutritional supplement industry is unregulated, and there’s a big question mark about the benefits these supplements provide, particularly in the wake of recent studies that show that multivitamin pills may have little or no benefit. Stick with the tried and true—legit research shows that spinach, chard and Chinese cabbage, among others, burn belly fat.

7. Almond Milk

For those of us simply averse to cow’s milk rather than actually lactose-intolerant, the almond version can be a tasty alternative for cereal and coffee. Just be realistic about what you’re getting: A hydration entity, not a health food. At around $4.50 a carton, almond milk contains very little protein (around one gram) and sweetened versions can have up to 13 grams of sugar. Instead, opt for full-fat or 2% milk, and a pick up a package of almonds for a fat-burning snack. If you’re lactose intolerant, stick with almond milk, but also pick up the package of almonds to get the protein and fat-burning benefits of the nuts that the milk just can’t provide.

8. Whey Protein

It may be the go-to supplement for muscle-builders, but whey protein’s benefits are offset by its tendency to cause belly bloat. And the price makes it a doubly bad deal: A canister can run near $30 for a few dozen servings, which provide—at most—about 25 grams of protein. You can get the same amount of protein from four eggs or a medium-sized chicken breast, which are packed with stuff you want (fat-burning nutrients such as choline, in the case of eggs) and lack the things you don’t (artificial sweeteners and flavors).

9. “Light” Olive Oil

With its heart-protective and weight-loss benefits, olive oil is a health food that needs no substitute. The “light” version doesn’t mean what you think it does. Light olive oil is a highly processed mixture of different oils, and it contains about the same amount of fat as extra-virgin olive oil. It’s just lighter in color. EVOO has higher levels of oleic acid, which researchers say can spot-reduce abdominal fat.

This article originally appeared on Eat This, Not That!

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TIME Diet/Nutrition

5 Non-Diet Ways to Trick Yourself into Losing Weight

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It's all about vegetable artistry

Convenient. Attractive. Normal. These three words (which are the basis for the even easier to remember acronym C.A.N.) may be the key to eating healthier without really trying, according to a recent paper from Cornell University. The review of 112 studies concluded that eaters make good choices when healthy foods are visible and within reach; they’re displayed enticingly; and they’re set up as the most obvious choices compared to other food options. It just makes sense: When you place gorgeous pieces of fresh fruit in a pretty bowl on your counter, you’re more likely to take one than if they’re hidden away—especially if the chips or cookies are even easier to grab. Bottom line, make it handy to eat healthfully and you’ll follow through, no “diet” or willpower required.

In addition to remembering C.A.N., there are plenty of other research-backed strategies for not dieting, and still shedding pounds. Here, four more easy tactics you can adopt.

Plate your veggies artistically

In a University of Oxford study, subjects in one group received salads arranged to resemble an artistic painting; a second group was provided with salads featuring vegetables lined up in neat rows, and salads in a third group were served in a typical piled-up fashion. While all the salads contained identical ingredients, dressing, and condiments, the artistic salad was rated the best by subjects, by a nearly 20 percent margin. In fact, people reported that they’d be willing to pay twice as much for the painting-like versions. The takeaway: We eat with our eyes as well as our stomachs, so if you’re trying to reach for healthy foods more often, put some effort into how you present them. (I think this study demonstrates one reason why Mason jar salads—and the myriad of photos of them on social media—have become so popular.)

Nosh before you shop

You’ve heard this one before, but it’s worth repeating: A 2013 study, also from Cornell University, found that skipping meals before heading to the supermarket is a surefire way to sabotage healthy shopping. Volunteers were asked to fast for five hours, then either given nothing to eat or crackers, and asked to make purchases at a simulated food market. The fasting group bought 18.6% more food—including a whopping 44.8% more calorie-packed items, like chips and ice cream—than the cracker eating crowd. In a follow-up study, researchers observed shoppers at an actual supermarket just after lunch and in the late afternoon. Compared to post-lunch shoppers, those who strolled the aisles in the late afternoon—when they were way more likely to be hungry—bought over a quarter fewer low-calorie foods like vegetables. To prevent hunger from keeping healthy food items out of your grocery cart, eat something to take the edge off pre-shopping. Stash a golf-ball sized portion of nuts or seeds in your bag, and try to finish them before you walk through the entrance of the supermarket.

Spend a little time in the morning sun

The timing, intensity, and length of your exposure to light during the day may significantly affect your weight. In a first-of-its-kind study, researchers at Northwestern University found that compared to people who got most of their light exposure later in the day, those who enjoyed even moderately bright light in the morning had significantly lower BMIs. In fact, the later the hour of light exposure, the higher a person’s BMI, and vice versa. The numbers held true independent of an individual’s exercise regime, calorie intake, sleep timing, and age. The powerful effect, researchers say, is due to how light influences our body’s circadian rhythms, which regulate metabolism and weight regulation. To keep those rhythms in sync and your weight in check, researchers advise getting 20 to 30 minutes of bright light exposure between 8:00 a.m. and noon. And no, you don’t have to be outdoors—a room brightened by natural sun (versus a room with no windows and only artificial light) will do.

Don’t dine while distracted

Bringing your lunch to work is a smart way to control your calories. But if you surf the Web while you eat, you may consume more than you would’ve if you’d focused on your meal, both during eating and later in the day. In a study published in the American Journal of Clinical Nutrition, people who played a computer game while lunching felt less full, snacked more, and had more trouble recalling what they had eaten than those who’d eaten without distractions. So while it may feel weird to sit at your desk without checking email or doing anything but eating, that’s the best lunchtime strategy for your waistline. Bonus: You’ll actually enjoy your lunch.

Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics.

This article originally appeared on Health.com.

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10 Surprising Ways You Are Making Your Vegetables Less Nutritious

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Sometimes canned veggies have an edge over fresh

Modern varieties of vegetables, the ones you see for sale in the produce section of the supermarket, are generally sweeter, starchier, and less fibrous than their wild ancestors. They are also far less nutritious: wild dandelion leaves, for example, have eight times more antioxidants than spinach and forty times more than iceberg lettuce.

So doing what you can to maximize the nutrients in the vegetables you eat is important—but it turns out that many common cooking habits are actually making vegetables less nutritious. Did you know you should wait 10 minutes before cooking chopped garlic? Or that broccoli is one of the most perishable vegetables in your crisper? Investigative journalist Jo Robinson spent 10 years combing through the latest research on nutrients in vegetables and fruits for her book, Eating on the Wild Side, and her evidence-based tips for storing and preparing vegetables will change the way you cook.

When you hear “nutrients,” you may only be thinking of vitamins, such as vitamins A and C, or minerals like calcium and iron. But vegetables are also a source of phytonutrients, the powerful antioxidants that plants produce in order to protect themselves from harmful UV light or damage from scavenging insects. “What [the scientific community] is discovering is that consuming these phytonutrients plays the same role for us, ” Robinson told me. “It protects us from external and internal threats.” Lycopene in tomatoes, resveratrol in red wine, and anthocyanins in blueberries are just a few of the phytonutrients scientists are excited about, and their names may be familiar to you.

Research on phytonutrients is relatively new, which is why tips about how to make the most of them in the kitchen are not yet common knowledge. Time to change that! Here are 10 ways you may be unknowingly making your vegetables less nutritious.

1. Buying fresh tomatoes instead of canned.

Cooking tomatoes makes them more nutritious, and the longer you cook them, the better. Heat changes the lycopene into a form our bodies can more readily absorb and—surprise!—canned tomatoes are much higher in phytonutrients, thanks to the heat of the canning process. Tomato paste, being more concentrated, is even better.

2. Storing lettuce wrong.

You might think that damaging your vegetables before storing them is a mistake, but when it comes to lettuce, tearing the leaves triggers a protective blast of phytonutrients that you can take advantage of by eating the greens within a day or two. Lettuce that is torn before storing can have double the antioxidants of whole lettuce leaves.

3. Boiling spinach—or any vegetable really.

You may have heard that boiling vegetables is a no-no because water-soluble vitamins like vitamin C leach out of the food and into the cooking water, but you might not know that boiling also reduces the antioxidant content. The difference in spinach is especially dramatic: after 10 minutes of boiling, three-quarters of its phytonutrient content is in cooking water, not in the vegetable itself. (Of course, if you consume the cooking liquid, as you do when making soup, you consume all the nutrients in the water as well.)

Steaming, microwaving, sautéing, and roasting—cooking methods that don’t put vegetables in direct contact with water—result in more nutritious vegetables on the plate.

4. Eating your salad with fat-free salad dressing.

We’ve known for a few years that you absorb more of the nutrients in salad when you eat it with fat, but the type of fat can make a difference. Most commercial salad dressings use soybean oil, but extra-virgin olive oil is much more effective at making nutrients available for absorption. Unfiltered extra-virgin olive oil is even better, as it contains double the phytonutrients of filtered.

5. Cooking garlic right after chopping it.

If you mince a clove of garlic and quickly throw it in a hot pan, you consume almost no allicin, the beneficial compound that makes garlic such a health star. That’s because the enzyme that creates allicin is not activated until you rupture the cell walls of the garlic—and is quickly inactivated by heat. Just two minutes in a hot pan or 60 seconds in the microwave reduces the allicin in just-chopped garlic to almost nothing.

Letting the chopped garlic sit for 10 minutes before exposing it to heat gives the enzyme time to do its work, so your finished dish contains the maximum amount of allicin. Using a garlic press is even better than mincing, as it releases more of the compounds that combine to create allicin.

6. Throwing away the most nutritious parts of the vegetable.

Most American recipes call for only the white and light green parts of scallions, but the dark green parts have a higher concentration of phytonutrients. Instead of throwing out the nutritious tops, you can ignore the recipe instructions and toss in the green parts as well, or explore recipes from elsewhere in the world—such as Chinese scallion pancakes—which utilize the entire green onion.

Beet greens are another often-discarded vegetable part that we would be better off eating; they have more antioxidants than the beet roots, which are already high in phytonutrients. Try cooking and eating the greens alongside the roasted roots in recipes like Warm Golden Beet Salad with Greens and Almonds.

And don’t forget vegetable peels, which often contain a higher concentration of antioxidants than the rest of the vegetable. Try roasting them and eating them like chips!

7. Eating potatoes right after cooking them.

Many people avoid white potatoes because they are a high-glycemic vegetable, spiking blood sugar after eating. But chilling potatoes for about 24 hours after cooking converts the starch in the potatoes to a type that is digested more slowly, making them a low-glycemic vegetable. So potato salad chilled overnight is a low-glycemic food, as is a cooked, chilled, and reheated baked potato.

8. Cutting carrots before you cook them.

Cooking carrots whole and cutting them up after they are cooked keeps more nutrients in the vegetable. And speaking of cooking, carrots are one vegetable that is better for you cooked than raw—cooking helps break down the cell walls, making the nutrients easier to absorb.

9. Buying broccoli florets, instead of a whole head.

Broccoli looks like a hardy vegetable, but from an antioxidant standpoint, it is shockingly perishable, quickly exhausting its stores of powerful phytonutrients after harvest. “I call it one of the ‘eat me first’ vegetables,” says Robinson. One study found that after 10 days—the time it took to get the vegetable from field to supermarket produce section—broccoli lost 75 percent of its flavonoids (a type of antioxidant) and 80 percent of its glucosinolates, the compounds in cruciferous vegetables that are associated with numerous health benefits.

Cutting the broccoli into florets doubles the rate of antioxidant loss, so in addition to buying the freshest broccoli you can find and cooking it right away, you should choose whole heads rather than the bags of pre-cut florets.

10. Cooking beans from scratch and discarding the cooking liquid.

Dried beans are some of the most phytonutrient-rich foods out there, but the big surprise is this: canned have more antioxidants! If you prefer from-scratch beans, let the beans sit in the cooking liquid for about an hour after cooking to reabsorb some of the nutrients that have moved into the liquid. And try using a pressure cooker to cook beans; one study found that beans cooked in the pressure cooker had more antioxidants than those cooked with other methods.

This article originally appeared on The Kitchn.

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10 Greens That Are Healthier Than Kale

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These green leafy cousins of kale are packed with great amount of nutrients

In the world of marketing, image is everything. If you’re James Franco or Roger Federer or Taylor Swift, your name and face can be used to sell anything from phones to watches to perfume—even if you’re not necessarily famous for the your tech-savvy, your promptness, or the way you smell.

In the food world, the biggest celebrity of all might be kale—the Shakira of salads, the Lady Gaga of leafy greens. It’s universally recognized that kale anything—kale chips, kale pesto, kale face cream—instantly implants a health halo not seen since the days of C. Everett Koop. Even 7-Eleven is making over its image by offering kale smoothies to help with your weight loss efforts. And yes, kale has plenty of benefits—including high levels of folate and more calcium, gram for gram, than a cup of milk.

But kale’s actually not the healthiest green on the block. In fact, in a recent report published by the Centers for Disease Control that ranked 47 “powerhouse fruits and vegetables,” kale only placed 15th (with 49.07 points out of 100 for nutrient density)! Here’s a roundup of the 10 leafy green cousins that researchers say pack a greater nutritional wallop, from Eat This, Not That!. Read em, eat em, and reap the benefits.

10. Collard Greens

Nutrition Score: 62.49

A staple vegetable of Southern U.S. cuisine, collard greens also boast incredible cholesterol-lowering benefits — especially when steamed. A recent study published in the journal Nutrition Research compared the effectiveness of the prescription drug Cholestyramine to steamed collards. Incredibly, the collards improved the body’s cholesterol-blocking process by 13 percent more than the drug! Of course, that won’t do you any good if you insist on serving them with ham hocks.

9. Romaine Lettuce

Nutrition Score: 63.48

Even more so than its cousin kale, the humble Romaine lettuce packs high levels of folic acid, a water-soluble form of Vitamin B that’s proven to boost male fertility. A study published in the journal Fertility and Sterility found supplemental folic acid to significantly increase sperm counts. Get the man in your life to start craving Caesar salads, and you may soon have a baby Julius on board. (Ladies, this green packs health benefits for you, too! Folate also plays a role in battling depression, so change out your kale for Romaine.

8. Parsley

Nutrition Score: 65.59

Yes, that leafy garnish that sits on the side of your plate—the one they throw away after you eat the rest of your meal—is a quiet superfood, so packed with nutrients that even that one sprig can go a long way toward meeting your daily requirement for vitamin K. Moreover, research suggests the summer-y aroma and flavor of chopped parsley may help control your appetite. A study in the journal Flavour found participants ate significantly less of a dish that smelled strongly of spice than a mildly scented version of the same food. Adding herbs, like parsley, creates the sensory illusion that you’re indulging in something rich—without adding any fat or calories to your plate.

7. Leaf Lettuce

Nutrition Score: 70.73

The nutritional Clark Kent of the salad bar, this common and unsuspecting leafy green is ready to take its place among the superfoods. Two generous cups of lettuce provides 100 percent of your daily vitamin K requirement for strong, healthy bones. A report from the Nurses’ Health Study suggests that women who eat a serving of lettuce every day cut the risk of hip fracture by 30 percent than when compared with eating just one serving a week.

6. Chicory

Nutrition Score: 73.36

Chicory is a family of bitter greens, but its most well-known member is radicchio, the small red or purple leaf that comes in a head about the size of a softball. It’s one of the best dietary sources of polyphenols—powerful micronutrients that serve a role in preventing disease. A study in the Journal of Nutrition found that people who consume 650 mg a day of polyphenols have a 30 percent chance at living longer than those who consume less than that. A cup of chicory leaves clocks in at about 235 mg (double that of spinach!), so consider adding a little leafy red into your leafy greens.

5. Spinach

Nutrition Score: 86.43

Spinach is to kale what Michael Jordan is to LeBron James—the once unrivaled king now overshadowed by the hot new thing. But like MJ, spinach has a few more championship rings than its more current rival—primarily its position as a top source of biceps-building iron. According to the United States Department of Agriculture, a 180 gram serving of boiled spinach provides 6.43 mg of the muscle mineral—that’s more than a 6 oz hamburger patty! Recent research also suggest compounds in the leaf membranes called thylakoids may serve as a powerful appetite suppressant. A recently published long-term study at Lund University in Sweden found that having a drink containing thylakoids before breakfast could significantly reduce cravings and promote weight loss. On average, the women who took the spinach extract lost 5.5 pounds more than the placebo group over the course of three months.

4. Beet Greens

Nutrition Score: 87.08

Yes, the stuff they cut off and throw in the garbage before charging you an arm and a leg for “beet salad.” A scant cup of the bitter green serves up nearly 5 grams of fiber—that’s more than you’ll find in a bowl of Quaker oats! Researchers at the University of Leeds found that risk of cardiovascular disease was significantly lower for every 7 grams of fiber consumed. Try them in stir frys and eat to your heart’s content!

3. Chard

Nutrition Score: 89.27

Chard. Sounds like “burnt.” It’s not as fun a name to drop as, say, “broccolini,” but it might be your best defense against diabetes. Recent research has shown that these powerhouse leaves contain at least 13 different polyphenol antioxidants, including anthocyanins–anti-inflammatory compounds that could offer protection from type 2 diabetes. Researchers from the University of East Anglia analyzed questionnaires and blood samples of about 2,000 people and found that those with the highest dietary intakes of anthocyanins had lower insulin resistance and better blood glucose regulation.

2. Chinese Cabbage

Nutrition Score: 91.99

Taking the silver medal in the powerfood Olympics is Chinese cabbage, also called Napa or celery cabbage. Rich sources of highly-available calcium and iron, cruciferous vegetables like the cabbage have the powerful ability to “turn off” inflammation markers thought to promote heart disease. In a study of more than 1,000 Chinese women, published in the Journal of the Academy of Nutrition and Dietetics, those who ate the most cruciferous vegetables (about 1.5 cups per day) had 13 percent less inflammation than those who ate the least.

1. Watercress

Nutrition Score: 100

The top dog, the unrivaled champion, the chairman of the cutting board, watercress may also be the closest thing yet to a true anti-aging food. Gram for gram this mild-tasting and flowery-looking green contains four times more beta carotene than an apple, and a whopping 238 percent of your daily recommended dose of vitamin K per 100 grams—two compounds that keep skin dewy and youthful. The beauty food is also the richest dietary source of PEITC (phenylethyl isothiocyanate), which research suggests can fight cancer. Results from an eight-week trial published in the American Journal of Clinical Nutrition suggest daily supplementation of 85 grams of raw watercress (that’s about two cups) could reduce DMA damage linked to cancer by 17 percent. Exposure to heat may inactivate PEITC, so it’s best to enjoy watercress raw in salads, cold-pressed juices, and sandwiches.

This article originally appeared on Eat This, Not That!

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TIME Food

Kellogg Wants to Make a Netflix for Snacks

Kellogg's Earnings Beats Expectations
Tim Boyle—Getty Images Boxes of Kellogg's Frosted Flakes cereal are seen displayed inside a Wal-Mart store July 28, 2003 in Rolling Meadows, Illinois.

It's for healthier fare

Subscription snack services — which deliver customized snack boxes to people at home or work weekly or monthly — have boomed in recent years as start-ups offer a whole range of options. There’s Mouth, which sends subscribers what it calls “indie food,” Nature Box, which offers snacks free of artificial ingredients, and even the sports nutrition-focused Jacked Pack.

But there’s a new company entering the market, and its not a hip start-up. It’s Kellogg, the company you probably know for its Pop-Tarts and Eggos. According to Bloomberg, the food company, which has suffered from lagging sales across its cereal brands, will be starting its own snack subscription service to appeal to customers seeking healthier food.

Kellogg’s move comes on the heels of its competitor, General Mills, trying its own snack subscription service called Nibblr. After a year and a half, General Mills closed the experiment, telling Bloomberg that the project “provided great learning.” Nibblr sent subscribers weekly portion-controlled snacks, choosing the varieties by having customers give feedback on the products — a model much like Pandora or Netflix.

Even though General Mills has exited the space, there’s certainly no lack of competition or opportunity awaiting Kellogg. According to a report by market research firm Mintel, the snack subscription provider Graze, for example, enrolls a new batch of 1,000 customers every day. One thing we can probably bet on? The snack subscription won’t be featuring any Pop-Tarts.

TIME Food

Here’s How Campbell’s Is Moving Beyond Soup

Campbell Soup Co. Posts Higher Earnings After Highest Soup Sales In 5 Years
Justin Sullivan—Getty Images Cans of Campbell's tomato soup are displayed on a shelf at Santa Venetia Market on May 20, 2013 in San Rafael, California.

Soup and hummus go together, right?

Campbell’s Soup Co. is looking to expand beyond its reputation for soup as sales of its namesake product lag.

Campbell’s announced Tuesday that it would be acquiring Garden Fresh Gourmet, a Michigan-based brand that produces refrigerated salsa, hummus, dip and chips, for $231 million. The upscale brand, which grew out of a restaurant near Detroit, will boost Campbell’s offerings in trendier, fresher foods as sales of its soup products plummeted 10% in the last three months alone.

Garden Fresh Gourmet will join a new category of the packaged food company called the Campbell’s Fresh division, which so far offers carrots, salad dressings, and cold-pressed organic juices. According to Campbell, packaged fresh food sales increased 4.9% across the country in the past year to represent an opportunity worth more than $19 billion in total.

Meanwhile, sales of packaged and processed foods across the industry have continued to fall. Kraft Foods, which sells products like Oscar-Meyer and Jell-O, saw a 62% drop in profits last year. This March, General Mills — purveyor of Betty Crocker and Cocoa Puffs, among other brands — reported a sales drop for the sixth straight quarter.

Campbell’s may be leading its rivals in a swift pivot toward fresh foods: the Garden Fresh Gourmet acquisition follows on the heels of its acquisition of the organic baby food company Plum, Bolthouse Farms (which offers baby carrots and juice smoothies) and the Kelsen biscuit brand.

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