Regardless of possible health benefits, the reality is that alcohol is a toxic and psychoactive substance. According to the World Health Organization, it contributes to three million deaths globally each year. So is it true that something with such severe side effects can actually be good for us? The evidence is stacking up to say no.

A comprehensive 2023 review article published in JAMA, which analyzed results from 107 cohort studies, found that consuming moderate amounts of alcohol does not, in fact, protect against mortality. Furthermore, the CDC states that daily consumption of as little as one drink a day for women and two drinks a day for men can increase the risk of developing cancer.

As evidenced by these recent reviews, the harms of daily alcohol consumption may outweigh the potential benefits in the long run. But what effects can you expect to experience if you have a nightcap (or two) every day? Read on to discover the little-known effects of what happens to your body when you drink alcohol every day. And for more, don't miss 6 Incredible Effects Of Giving Up Alcohol for One Month.

Your sleep quality will decrease

A glass of wine may help you unwind and bring on sleepiness but how does it affect overall sleep? Alcohol is a depressant and has a sedative-like effect, which can help individuals fall asleep; however, an individual will likely experience poor-quality sleep. Alcohol affects sleep quality by interrupting the body's REM cycle and interfering with respiration. A 2020 study published in the journal Public Health Nutrition found that individuals with higher alcohol consumption had increased odds of experiencing short sleep duration, snoring, and obstructive sleep apnea.

Your brain volume may shrink

Who wants to think about the brain when having an evening nightcap? For many, pouring a glass of alcohol is a way to "turn off the brain" and relax after a busy day. Unfortunately, when it comes to brain health, the brain is negatively affected by daily alcohol consumption. A 2022 research study published in the journal Nature Communications found that consuming just one alcoholic drink daily could be associated with changes in gray and white matter volume in the brain. Individuals who consumed more alcohol daily showed even larger decreases in brain matter volume.

RELATED: 6 Worst Drinks for Brain Health, Says Dietitian

You may experience a disruption in mood

Many reach for a cocktail or glass of wine to cope with a bad mood but it turns out that alcohol may be contributing to a vicious cycle of moodiness. Alcohol is a depressant and it has a direct effect on the balance of neurotransmitters (serotonin, GABA, dopamine) in the brain. After a drink, you may feel more relaxed and confident but as soon as the alcohol is metabolized, the chemical changes that have occurred after the intake of alcohol could lead to irritability, anxiety, depression, or anger. Couple those feelings with a slight hangover and you are setting yourself up for the need to have another drink the following day to "help" with the negative feelings.

Your oral health may suffer

Alcohol is a diuretic, which means it moves water and salt out of the body and can cause dehydration. That feeling of desperately needing water to help with a dry mouth after waking up from a night of drinking is due to dehydration. In addition to being uncomfortable, dry mouth can lead to inflammation of the mouth and reduced salivary flow, which contributes to tooth decay.

RELATED: What Happens to Your Body When You Don't Drink Enough Water

You could be more susceptible to weight gain

Alcohol affects weight in a multitude of ways. As noted above, alcohol can have a negative effect on sleep and sleep is critical for weight management. A 2017 review paper published in the European Journal of Clinical Nutrition found that partial sleep deprivation was associated with increased caloric intake (385 extra calories per day).

Another way alcohol affects weight is by its caloric content. Alcohol is the second most caloric macronutrient (1 gram of alcohol equals seven calories ) and contains zero nutrition for the body. Most glasses of wine contain roughly 120 calories and this on top of a regular day of calorie consumption can lead to weight gain.

A final way alcohol affects weight is by increasing an individual's propensity towards more caloric foods.

You'll be more likely to get sick

A robust immune system is essential for fighting off illness and immunity is negatively affected by chronic alcohol consumption. A large portion of the immune system is housed in the gastrointestinal tract and the GI tract is alcohol's first point of contact after consumption. Alcohol directly impacts the lining of the GI tract and the damage that is done from frequent alcohol consumption can lead to leaky gut which triggers inflammation throughout the body. Alcohol also affects the immune system but altering the positive bacteria in the gut and damaging immune cells in the GI tract.

Your gut health can be negatively affected

Having a healthy gut is an important part of overall health and well-being. A healthy gut keeps mood stable, hormones regulated, immunity intact, and inflammation low. Alcohol can wreak havoc on gut health by damaging the lining of the gastrointestinal tract and killing off beneficial gut bacteria. The combination of a damaged GI lining and dysbiosis (when the ratio of beneficial to negative gut bacteria tilts towards negative bacteria) can lead to digestive problems, poor mood, skin issues, and weakened immunity.

At the end of the day, it is important to find other ways to cope with stress and relax outside of alcohol consumption. If it is difficult to go more than one day without a drink, consider reaching out for support.

RELATED: 10 Worst Drinks for Your Gut Health

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Using a store-bought coffee creamer is an easy way to mellow out the flavor of objectively bitter black coffee, but it's also useful when it comes to saving you money and supporting your health. For example, if you order an average 12-ounce flavored latte from Starbucks, you'll have to shell out upwards of four dollars, and you'll end up consuming more than twenty grams of sugar. Making coffee at home and adding a flavored creamer can help you cut down on the amount of added sugar consumed in a day and keep your budget in check.

Though adding a creamer to your morning cup of joe may save you money in the long run, not all creamers are created equal. Many coffee creamers contain added sugars or artificial sweeteners as well as preservatives and other unnecessary ingredients that may cause inflammation.

To help you feel confident about your choice of creamer for your cuppa, we put together this list of the unhealthiest coffee creamers you can buy. It's worth mentioning that we do recognize that some of the creamers on this list are more affordable than many of the healthier products out there and thus might be the only option, but our hope is that this list can help you be more aware of the nutritional value of the creamers you're buying. At the end of the day, the most affordable and healthiest coffee creamer is standard half-n-half (if you tolerate dairy), or making your own nut or seed milk at home.

With that being said, let's get into what makes a coffee creamer healthy or unhealthy.

Three signs you have picked up one of the unhealthiest coffee creamers

• Sugar: It can be difficult to conceptualize what x grams of sugar means. As a reference point, four grams of sugar equates to about one packet of sugar. If you would not typically add a packet of sugar to your coffee, put a creamer that has more than four grams of sugar back on the shelf.
• Artificial sweeteners: Many artificial sweeteners are much sweeter than actual sugar and this can increase someone's sugar cravings and sugar intake throughout the day. In addition, a recent article by the World Health Organization advised that "[there] may be potential undesirable effects from long-term use of NSS (non-sugar sweeteners), such as an increased risk of type 2 diabetes, cardiovascular diseases, and mortality in adults."
• Artificial additives: Many creamers have artificial additives in their ingredient list to help with texture, help the creamer dissolve in coffee, or extend shelf life. Though research is mixed, some studies suggest that these ingredients can increase inflammation and disrupt gut health.

How to choose a quality coffee creamer

• Check the ingredient list: The shorter the ingredient list the better. Standard ingredients in a coffee creamer should be nuts or oats (if dairy-free) or dairy milk/cream, salt, a flavor, and maybe some cane sugar.
• Flavors: If you would not eat a candy bar with your cup of coffee then why have your cup of coffee taste like candy? Avoid any creamer that is flavored like cookies or candy to prevent the consumption of artificial flavors and cut down on sugar cravings throughout the day.
• Skip zero-calorie creamers: Cream is meant to have calories—it's cream! Any coffee creamer that is zero calories is likely just water filled with tons of artificial sweeteners, flavors, gums, and oils.

Here are the 9 unhealthiest coffee creamers on grocery store shelves.

Without further ado, here are the coffee creamers we recommend steering clear of—if your budget allows. Read on, and for more, don't miss 7 Unhealthiest Fast-Food Coffees To Stay Away From Right Now.

Coffee Mate Peppermint Mocha Creamer

An affordable and standard product in most grocery stores, Coffee Mate's liquid creamers are unfortunately filled with water, sugar, vegetable oil, artificial flavors, and emulsifiers. There is no cream in sight on this ingredient list. One serving (one tablespoon) contains five grams of added sugar and 35 calories.

One tablespoon alone of this creamer is reasonable but more than one serving and additional sugar added to a cup of coffee and your morning joe is now a cup of sugar. Additionally, this product contains carrageenan, an additive used as an emulsifier and thickener which may have a negative effect on the immune system.

Dunkin Vanilla Extra Extra Creamer

Dunkin's Vanilla Extra Extra Creamer surprisingly contains cream in the ingredient list however it also contains artificial colors and flavors. This creamer also contains carrageenan which as noted above, could have negative effects on the immune system and gut health.

Coffee Mate Zero Sugar Cinnamon Roll

Coffee Mate's zero sugar creamer says it is "triple churned" and "2x richer than milk" however cream is nowhere on the ingredient list. The primary ingredients are water, corn syrup, and vegetable oil. There are zero grams of sugar in the product and it is sweetened with sucralose and acesulfame potassium which is thought to be 200 times sweeter than table sugar. If you are someone who struggles with a sweet tooth, it might be wise to skip this zero-sugar product.

RELATED: 5 Ways to Stop Sugar Cravings Before They Start, Says Dietitian

International Delight Caramel Macchiato Creamer

International Delight's caramel macchiato creamer contains the same nutritional value as the first two products on this list and similar ingredients. The main ingredients are water, sugar, and palm oil—again no "cream" anywhere on the label.

Laird Superfood Creamer

Laird Superfood Creamer is marketed as a healthier alternative to many of the coffee creamers on the market. Though this creamer contains minimal ingredients: coconut milk powder, coconut sugar, vanilla, and salt, it is very high in saturated fats. The recommended recipe on the back of the package suggests adding two tablespoons of the creamer to 8-12 ounces of coffee or tea. This serving size contains six grams of saturated fat which is about 30 percent of the recommended daily intake for saturated fat. If you have a history of high cholesterol or triglycerides, skip this creamer.

Splenda Sweet Cream Creamer

Splenda's Sweet Cream Creamer is the same as many of the others on this list: its base is water and oil and contains flavorings and artificial sweeteners. In addition to sucralose and acesulfame potassium, this product contains erythritol, a sugar alcohol. Erythritol can have negative effects on gut health and can cause diarrhea in some individuals.

Bulletproof Creamer

Bulletproof Creamer is marketed as a "better-for-you" option for your morning coffee, and while many of the ingredients are familiar (butter and coconut oil), this product is loaded with fat—earning it a spot on our list of unhealthiest coffee creamers. One scoop contains 100 calories, 10 grams of total fat, and 8 grams of saturated fat, which is almost half of the recommended daily limit for saturated fat.

RELATED: What Happens to Your Body When You Eat Too Much Fat

International Delight Zero Sugar French Vanilla

Similar to the other zero-sugar creamers on this list, International Delight's Zero-Sugar French Vanilla Creamer is full of artificial sweeteners, flavors, and additives like carrageenan and polysorbate 60.

Great Value Italian Sweet Creme Coffee Creamer

By now, you might have realized that most of the unhealthiest coffee creamers contain very few real foods and a whole lot of highly processed ingredients. Great Value is no exception. This may be an affordable creamer but its main ingredients are water, sugar, and vegetable oil. In addition to real sugar, this product also contains sucralose and corn syrup solids: two ingredients that may play a role in inflammation.

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Plants are rich sources of vitamins, minerals, phytonutrients, and fiber, and the variety of plant intake is just as important as the quantity of plant intake. Though it might seem daunting to consume nine different plants every day, half of these foods can be consumed together by adding them to one giant salad or blending them in a smoothie. Read on for the list of the healthy foods you should be eating every day.

RELATED: 10 Best Low-Carb Fruits

Kale

Kale's popularity is here to stay, because this leafy green is packed with so much nutrition. In fact, one cup of kale contains 177 milligrams of bone-nourishing calcium. But calcium is not the only nutrient needed for bone health, as vitamin K is also necessary to support strong, healthy bones. Thankfully, 0ne cup of kale provides 493 micrograms of vitamin K. Chop kale up and massage it with olive oil and lemon for a delicious salad, or sauté it with loads of garlic for a yummy side dish—your bones will thank you.

RELATED: 7 Vegetables That Reduce Inflammation and Slow Aging

Blueberries

Blueberries have received a lot of attention over the years, and for good reason. This delicious fruit is packed with important chemical compounds found in plants called anthocyanins, polyphenols, and antioxidants. According to a 2018 review article in the International Journal of Molecular Sciences, "Blueberry can improve vision, is anticancer, antidiabetes, anti-obesity, is preventive against neurodegeneration and macular degeneration as well as osteoporosis, can reduce hyperlipidemia and hypertension, as well as heart disease […]." That is certainly one powerful fruit.

Walnuts

Is it a coincidence that walnuts look like mini brains, perhaps? Because truthfully, you can think of walnuts as food for your brain. Walnuts are very high in fat, but fortunately, it is a good type of fat known as α‐linolenic acid (ALA)—a type of omega-3 fatty acid. Omega-3 fatty acids have an anti-inflammatory effect and may be one of the reasons why walnuts are so good for cognition. In addition to being a good source of ALA, walnuts (as well as almonds and hazelnuts) have been shown to increase an incredible protein, brain-derived neurotrophic factor, that contributes to the production of new brain cells.

Chia seeds

Across the board, fiber intake is low in the United States. The USDA's Dietary Guidelines for Americans suggest that adult women under 50 should consume 25 to 28 grams of fiber per day, and men under 50 should aim to consume 31 to 34 grams of fiber daily. However, Americans seem to only eat half of this amount. Fiber is important for maintaining gut health, stabilizing blood sugar, and lowering cholesterol. One serving of chia seeds not only covers almost a third of fiber needs for the day, but it is rich in antioxidants that can have protective effects against chronic disease. Chia can be added to oatmeal, smoothies, yogurt, or even made into a pudding.

RELATED: Why Does Fiber Make You Poop? 4 Reasons Why Dietary Fiber Helps Get Things Flowing

Spinach

Similar to kale, spinach is a dark leafy green that is rich in a variety of nutrients including vitamin K, calcium, and vitamin C. In addition to being a nutrient powerhouse, spinach can have beneficial effects on heart health due to its nitrate content. Nitrates are helpful for individuals with hypertension, as they can aid in the dilation of blood vessels.  A 2015 randomized clinical control trial published in the journal Clinical Nutrition Research found that consuming a meal rich in nitrates from spinach helped with vasodilation (dilation of blood vessels) and decreased blood pressure in the short term.

Raspberries

Like blueberries, raspberries are an incredibly nutrient-dense fruit. Their nutrient profile is similar to blueberries, but they are one of the richest sources of fiber across the plant kingdom—making them an excellent addition to your list of healthy foods to eat every day. Adding 1 cup of raspberries to your morning yogurt bowl will jumpstart you on your way to meeting your fiber needs for the day. Although research in humans is limited on how raspberries themselves affect or prevent chronic disease, increasing the amount of raspberries (and berries) you eat will help you increase your antioxidant intake, which is a critical part of disease prevention.

Ginger

Ginger has served as a staple ingredient in Chinese and Ayurvedic medicine for thousands of years, and ginger can not only make a meal taste amazing, but it works wonders for nausea, digestion, and helps fight inflammation. One 2017 research study published in the International Journal of Endocrinology and Metabolism found that ginger helped reduce fasting blood glucose and hemoglobin A1c in patients with type 2 diabetes. Ginger can be consumed as a tea, used in cooking, or added to a smoothie or soup.

RELATED: 6 Best Teas To Boost Metabolism and Lose Weight

Broccoli

Broccoli is a powerful vegetable and its health benefits are vast. For instance, it is rich in a robust plant compound known as Sulforaphane. Sulforaphane helps fight inflammation, protects DNA, and may even slow tumor growth. Of course, broccoli alone cannot prevent or treat cancer, but including it daily will have protective effects.

Olive oil

Permission granted to ditch your zero-calorie cooking sprays, because including olive oil in your list of healthy foods to eat every day can have tremendously beneficial effects on your health. Not only does olive oil add satisfying healthy fats to a dish, but emerging research shows olive oil can play a role in slowing cognitive decline. In addition to supporting brain health, a 2020 paper published in the New England Journal of Medicine showed there was a lower incidence of cardiac events in individuals with high cardiovascular risk when a Mediterranean diet supplemented with olive oil was consumed over a reduced-fat diet.

At the end of the day, you do not need to beat yourself up if you do not include all nine of these foods in your diet every single day. If you do not eat any of these foods, start by adding one new food per week and then work your way up from there. Remember, building healthy nutrition habits is all about progress, not perfection.

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These berries are rich in vitamin C, antioxidants, and a variety of polyphenols that have profound effects on health and wellbeing. For more information, read on to learn about the various science-based benefits of eating strawberries. Then, for more healthy eating advice, make sure to check out 10 Healthiest Fruits To Eat Every Day.

1. Strawberries can support immune function

The immune system is impacted by vitamin C in numerous ways. For one, vitamin C supports immunity through its antioxidant capabilities. Acting as an antioxidant, vitamin C supports the cells of the immune system by protecting them from the damage that can occur when the body has an immune response. Additionally, vitamin C positively affects the immune system by stimulating the production and function of white blood cells.

Oranges are not the only fruit that is a good source of vitamin C. One cup of whole strawberries provides 85 milligrams (mg) of vitamin C, which is over 100% of the recommended daily value for women and roughly 94% of the daily value for men.

RELATED: 11 Best Fruits to Eat For Weight Loss

2. They can reduce inflammation

Inflammation is a normal response to infection from bacteria or viruses, as well as from an injury such as a cut or broken bone. Inflammation is problematic when it becomes chronic, meaning the body is in a prolonged inflammatory state, which can be due to autoimmune conditions, exposure to toxins, or frequent consumption of ultra-processed foods.

Strawberries are a rich source of polyphenols, important chemicals found in plants that can protect cells from inflammatory damage. Although they have not included large sample sizes, a few studies have shown that the consumption of strawberries decreases markers of inflammation like high sensitivity c-reactive protein.

RELATED: Secret Side Effects of Eating Strawberries

3. They might also reduce osteoarthritis pain

Osteoarthritis is a common type of arthritis that is usually caused by inflammation and causes individuals to experience joint pain and cartilage breakdown. Because of the powerful antioxidant properties of strawberries, a randomized placebo-controlled crossover trial examined the role of strawberries in decreasing pain symptoms in individuals with osteoarthritis.

In this study, 17 participants were randomly placed into a placebo group or a group consuming 50 grams of freeze-dried strawberries per day for 12 weeks. In the end, researchers found a significant difference in pain scores between the two groups, with the freeze-dried strawberry group having greater decreases in pain. Although this was a very small study, it suggests that including strawberries in one's diet may help with pain management.

4. Strawberries can help protect against cancer

Strawberries are full of many types of polyphenols (beneficial chemical compounds found in plants). One powerful polyphenol found in strawberries is ellagic acid, which acts as an antioxidant and has been researched for its effect on preventing or slowing down chronic diseases.

Ellagic acid seems to have preventative and therapeutic effects on cancer through its antioxidant capacity and its ability to overcome the carcinogen process. Many factors contribute to the development of cancer. Strawberries alone will not prevent or treat cancer, but they can be part of a robust diet filled with anti-cancer properties.

5. They can improve HDL cholesterol

HDL cholesterol is the "good" type of cholesterol, as it benefits the body by taking up excess cholesterol in the blood and carrying it to the liver to then be removed. High levels of HDL cholesterol can help decrease the risk of heart disease and stroke.

A 2008 randomized control trial published in the Journal of Clinical Nutrition found that when participants consumed a moderate amount of berries (they studied mixed berries that included strawberries), they had a significant increase in HDL cholesterol compared to control.

RELATED: 5 Best Fruits to Help Lower Cholesterol, Say Dietitians

6. They are helpful in treating metabolic syndrome

Metabolic syndrome is a cluster of conditions (high blood sugar, blood pressure, blood triglycerides, low HDL cholesterol, and a larger waistline) that raise the risk of developing type 2 diabetes and heart disease. Someone is diagnosed with metabolic syndrome when they have three or more of these conditions.

Strawberries may help prevent and treat metabolic syndrome due to their nutrient profile. Consuming antioxidant-rich foods and foods high in fiber is a common dietary approach to treating metabolic syndrome. In fact, a small study published in 2010 found that individuals who supplemented with a strawberry beverage containing the equivalent of three cups of strawberries had lower levels of LDL cholesterol, one main goal when working with individuals who have metabolic syndrome.

7. Strawberries support overall brain health

Emerging research is uncovering that one of the causes of cognitive decline and the development of Alzheimer's Dementia is not consuming enough foods that are rich in antioxidants and polyphenols. As mentioned throughout this article, strawberries are a good source of antioxidants and powerful polyphenols that can prevent oxidative stress and inflammation.

Although it cannot be said that strawberries prevent the development of Alzheimer's, one study found that higher strawberry intake was associated with a reduced risk of Alzheimer's dementia likely due to the vitamin C and polyphenols found in this berry.

8. They help with optimal digestion

Eating a variety of plants is critical to good digestion. One of the main reasons that plants are crucial for good gut health is because of their fiber content. For instance, one cup of sliced strawberries contains roughly three and a half grams of fiber.

The main fiber found in strawberries is insoluble fiber, and this fiber is known to pass through the gastrointestinal tract intact, adding bulk to stool. This helps keep your digestion regular.

9. They can help promote collagen production

Collagen is the most abundant protein in the body and it is the primary building block for skin, muscle, bones, tendons, and connective tissues. Take a stroll through your local grocery store's supplement aisle and you will find a myriad of collagen products claiming to support hair, skin, nails, and even joint health.

While the jury is out on whether or not supplemental collagen is beneficial, one way to support the body's natural ability to produce collagen is by consuming vitamin C. As discussed above, strawberries are a rich source of vitamin C, so skip the supplements and chow down on a bowl of strawberries to support collagen production.

10. Strawberries might help with depression symptoms

Not only are strawberries delicious, but they might also help alleviate depressive symptoms. Yes, tasty strawberries are mood-boosting but they are also a good source of folate, with one cup of sliced strawberries providing 39.8 micrograms of folate. A few small studies have found that individuals diagnosed with depression had lower levels of folate compared to those without depression. Consuming more folate will not cure depression, but meeting folate needs can help support depression treatment.

11. And they may protect against heart disease

Throughout this article, it has been stated that strawberries help reduce LDL cholesterol (bad cholesterol) and increase HDL cholesterol. Mitigating cholesterol levels is one way to protect against heart disease. Some research suggests that strawberries can also positively affect endothelial function (the cells that line blood vessels), but more research is needed in this area.

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There are two ways lactose-free individuals can enjoy yogurt. The first is by shopping for a plant-based yogurt that is made with nut, seed, or soy "milk". These yogurts naturally contain zero lactose. The second option is to shop for what is labeled as a "lactose-free" yogurt, meaning the product is dairy based but does not contain lactose. This is made possible by adding lactase, the enzyme that breaks down lactose directly to the yogurt.

Yogurts that are lactose-free and made from dairy tend to be higher in protein and retain the creamy mouth-feel compared to their plant-based counterparts. Whether you are looking for something new or just found out you are lactose-intolerant, this list is a mix of both plant-based and lactose-free dairy yogurts that are tasty and nutritious.

Lavva Pili Nut Yogurt Vanilla

Lavva uses a unique ingredient as the base for its yogurt: pili nuts. Pili nuts are very low in carbohydrates but contain the most magnesium compared to other nuts. Lavva blends the pili nuts with coconut and cassava to get its creamy texture. All of their yogurt flavors are free of added sugars, which is different than many flavored yogurt products. The sugar that is found in their yogurt comes from the plantains. One yogurt contains 50 billion probiotics, naturally occurring prebiotics from plantains, and zero dairy.

RELATED: The Best Yogurt To Lower Your Cholesterol, Dietitians Say

Cocojune Plain

Cocojune is an organic coconut-based yogurt that is rich in science-backed probiotics. Utilizing specific strains from a leading Danish culture bank, Cocojune uses research-backed bacteria like "BB-12" and "LA-5" to ensure their yogurt is not only safe for your gut, but great for it. The plain flavor is free of added sugars and is made up of only four organic ingredients.

A note about coconut yogurt: although it is tasty and very creamy, coconuts are high in saturated fat, so coconut yogurt might be best consumed a couple times a week, as opposed to daily, to keep saturated fat intake low.

GT's Cocoyo Plain

Loved by many for their kombucha, GT's launched a coconut-based yogurt a few years ago. GT's Cocoyo is a fermented, non-dairy yogurt that is said to have two young Thai coconuts per jar. One serving has 100 billion probiotics (at the time of bottling) and zero grams of added sugar. Every flavor of Cocoyo is free of added sugars, however, only the plain flavor is free of stevia. One of the lowest in calories on this list, consuming Cocoyo alone may not keep you full. Pair this yogurt with your favorite fruit, seeds, and granola to make it a more complete meal.

RELATED: The #1 Best Yogurt for Diabetes, Says Dietitian

Siggi's Sweetened Plain

Siggi's is another coconut-based yogurt but, compared to a few of the other coconut yogurts, this product has way more protein per serving. Siggi adds pea protein to their yogurt to boost the protein content, making this one of the more filling dairy-free products on this list. All of Siggi's dairy-free yogurts contain added sugar but the plain flavor contains the least amount of added sugar (4 grams compared to 7 or 9 grams).

Kite Hill Greek Style Plain

Many prefer the texture of Greek yogurt to conventional yogurts and fortunately, even if you are lactose-free, you can still enjoy the thicker texture that comes with Greek yogurt. Kite Hill's Greek Style Plain Yogurt is very similar nutritionally to its dairy counterpart. One serving contains a whopping 17 grams of protein, only 4 grams of carbs, and very little fat. Almond milk is the base for this yogurt and the protein comes from soy protein isolate. This yogurt is a great choice for breakfast, or it makes for a good protein source to add to a smoothie.

Painterland Sisters Plain Skyr

Painterland Sisters is a women-owned company using organic dairy from their family farm in Pennsylvania. This is a dairy-based yogurt made with whole-fat, organic milk and is an Icelandic style of yogurt known as "skyr," which is rich in probiotics, high in protein (18 grams per serving), and low in sugar.

Lactase is added to the skyr, and ultra-filtration is used to remove lactose, making this yogurt safe to be enjoyed by those with lactose intolerance or for those looking to cut back on lactose. Currently, there are five flavors available, but the plain contains no added sugars.

RELATED: The 20 Best Yogurts for Weight Loss, Say Dietitians

Green Valley Creamery Plain Yogurt

Green Valley Creamery is a brand that makes all dairy-based products without any lactose. The plain, whole-milk yogurt is organic, certified fodmap friendly, certified humane, and Kosher. One serving contains seven grams of protein and 20% of the recommended daily value of calcium. The plain flavor is free of added sugar, and the six grams of sugar comes from the naturally occurring sugar in milk. As a bonus, Green Valley's Creamery is powered by 100% renewable energy from solar, wind, and geothermal sources.

Fage Best Self Plain

Greek yogurt lovers celebrate, the popular Greek yogurt brand Fage has a lactose-free option. This reduced-fat Greek yogurt has the same creamy texture and tangy flavor, but none of the lactose, thanks to the addition of lactase. Rich in protein and low in fat and carbohydrates, this yogurt is also a good source of calcium due to its dairy base.

Forager Project Unsweetened Plain

Forager Project is a dairy-free brand that makes yogurt out of cashews. The unsweetened plain yogurt has a mild taste, making it great as a base for a yogurt bowl as well as a base for sauces, creams, or dips. This yogurt is organic, free of added sugar, and certified Kosher.

Silk Unsweetened Vanilla Almond Milk Yogurt

Silk is one of the original dairy-free brands on the market. The Unsweetened Vanilla Almond Milk Yogurt has a sweet taste and is blended with vanilla flavor without any added sugars. Surprisingly, this yogurt has a good amount of fiber (six grams per serving), which is roughly 20 percent of the recommended daily intake of fiber per day (30 grams). Between the high-fiber content and six grams of protein, this yogurt is great alone, as a snack, or as part of a meal.

Harmless Harvest Plain Unsweetened

The brand that makes the delicious pink coconut water loved by many, now has dairy-free yogurt. Harmless Harvest has five flavors of organic, coconut-based yogurt, and 92% of the total agricultural ingredients used in their products are Fair Trade certified, according to the Fair for Life Standard. Compared to other coconut-based yogurts on this list, this yogurt is lower in saturated fat and calories.

Oui Vanilla

Oui by Yoplait is a tasty yogurt that comes in an adorable glass jar. Described as a French-style yogurt, milk and fruit are poured into each jar and left for eight hours for the culture process to take place. Though these little yogurts are delicious, they contain very little protein (only one gram) and are higher in added sugar (11 grams per serving), so they are best consumed as a dessert or snack with some nuts for added protein.

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Over half of the brain is made up of fats, specifically omega-3 polyunsaturated fatty acids, according to Nutrients. About 90% of the fat that makes up the structure of the brain is in the form of docosahexaenoic acid (DHA). Salmon is a rich source of DHA, as well as another important omega-3 fatty acid, Eicosapentaenoic acid (EPA). In fact, one 3-ounce portion of wild salmon contains 1.22 grams of DHA and 0.35 grams of EPA. If you are wondering how that stacks up with the recommended amount of DHA and EPA, one should consume each day, this is about 100%

More and more research is being done to understand how diet can slow down or prevent cognitive decline. What is known thus far is that higher intakes of polyunsaturated fatty acids are associated with a lower risk of mild cognitive impairment, according to the American Journal of Clinical Nutrition.

In addition to feeding your brain prime sources of omega-3 fatty acids, consuming wild salmon may help produce a powerful protein called brain-derived neurotrophic factor (BDNF). BDNF supports the growth and survival of brain cells and is one of the proteins responsible for creating new brain cells.

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For salmon lovers, this is great news! Not only do you get to enjoy a tasty form of protein, but you get to take care of your brain in the process. In order to see the benefits of consuming salmon, be sure to consume it at least two times a week but ideally three. Ways to enjoy salmon include roasting it in the oven with pesto and a side of vegetables, simply grilled with a side of grains and vegetables, or in a curry.

Wild salmon fillets can be on the pricer side, so if shopping on a budget, try canned wild salmon. It is an excellent budget-friendly option and can be added on top of salads or used to make tasty salmon burgers.

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In addition, it has been shown that the circadian rhythm and timing of meals have an important role in how food is digested, absorbed, and utilized in the body. So, if we know breakfast is generally a wise choice, how can our breakfast options positively affect brain function?

Breakfast is the first meal to come after being in a fasting state during sleep. Upon waking our blood sugar is low, which can automatically have an effect on cognition. You might have experienced this yourself: you wake up, fly out the door for work without eating, get to your desk, and feel fuzzy about what tasks you should be doing. Eating breakfast is the first opportunity of the day to feed your brain and set the rhythm of your blood sugar curve.

An ideal breakfast for optimal blood sugar control and peak cognitive performance is one that includes protein, healthy fats, fiber, and some sort of produce. So, eating a balanced breakfast may help set your day in the right direction, but what about keeping your brain sharp in the long term?

One of the best breakfasts you can enjoy to keep your brain sharp is a breakfast that includes multiple food categories from the Mediterranean diet. Chia seed pudding with berries is a brain-boosting breakfast that will not only nourish your noggin but keep you full for hours. Chia seeds are rich in fiber, omega-3 fatty acids, and plant-based iron and calcium. Whisking chia with non-dairy milk like cashew milk and cinnamon makes for a nutrient-rich base.

For toppings, adding a cup of berries will provide potent antioxidants and additional nutrients. You can then add in additional toppings such as slivered almonds and raw cacao for even more powerful plant compounds and healthy fats.

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Research indicates that following a diet closely aligned with a Mediterranean-style diet is ideal for maintaining optimal brain functioning. Although more research is needed to determine whether this diet will prevent or delay cognitive disorders like dementia, studies suggest that greater adherence to the Mediterranean diet is associated with slower cognitive decline.

For those wondering what a Mediterranean-style diet entails, it includes prioritizing fruits and vegetables, seafood, healthy fats from olives, nuts and seeds, legumes, herbs, and spices. The diet also encourages individuals to eat dairy and poultry in moderation and limit processed foods, added sugars, and red meat.

Start today with this Customizable Overnight Chia Pudding Recipe!

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You may have heard of beta carotene before, especially in regards to vibrant orange and yellow fruits and vegetables like carrots and sweet potatoes. Orange and yellow plants get their color from carotenoids which are simply pigments synthesized by the plant. Carotenoids are powerful antioxidants that may be responsible for cancer prevention and reduced risk of cardiovascular disease.

Cantaloupe is an excellent source of provitamin A carotenoids. One-half of a medium-sized cantaloupe contains roughly 15% of the daily recommended intake of vitamin A per day. Although the form of Vitamin A in cantaloupe is in the form of beta carotene which needs to be activated in the body, this is still considered a good source of vitamin A, which is great news for vegans.

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Vitamin A is crucial for growth and development, hormonal health, immune function, and effective cellular communication. Most well-known for its role in eye health, vitamin A is an essential component of one of the proteins in the eye that responds to light. For women, consuming enough vitamin A is important for the optimal functioning of iron in the body as the two work synergistically.

Because vitamin A is fat-soluble, it is important to consume your cantaloupe with healthy fat to help absorption. Some tasty ideas include cantaloupe and full-fat cottage cheese, cantaloupe and avocado salad, or diced cantaloupe with shredded coconut flakes. An extra benefit of consuming cantaloupe frequently is that it will help with hydration. Cantaloupe is 90% water, meaning it will hydrate the cells of your body while nourishing them at the same time, pretty awesome.

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A word to the wise, try to avoid instant oats or oatmeal packs that are flavored and prepared with added sugars. Though faster to prepare and sweeter than plain oats, the extra processing will take away from the nourishing components of whole oats. So get your stove (or your mason jar for overnight oats) ready for a morning of oat-y goodness. Here are five of the most incredible effects of eating oatmeal every day.

Oatmeal can lower LDL cholesterol.

Oatmeal is rich in soluble fiber, more specifically, it is rich in a soluble fiber called beta-glucan. One serving of rolled oats contains roughly one to two grams of beta-glucan. Beta-glucan has been shown in research studies to be the active ingredient responsible for oatmeal's LDL cholesterol-lowering effects.

There are multiple ways fiber, especially soluble fiber, affects cholesterol levels. The key takeaway here is that you should aim to consume at least three grams of beta-glucans per day for high cholesterol levels, and oatmeal is a fabulous food source to start with.

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Oatmeal can improve insulin resistance.

Insulin resistance occurs when cells are unable to respond to insulin properly which then makes blood glucose regulation difficult. One dietary modification that can help reverse insulin resistance and dysregulated blood sugar levels is to eat slow-absorbing carbohydrates that are rich in fiber.

One serving of rolled oats provides four grams of fiber and one to two of these grams are in the form of beta-glucan. Beta-glucan slows the appearance of glucose in the blood which then slows insulin secretion.

Oatmeal can promote a healthy gut microbiome.

When we consume any food we are not just feeding ourselves, we are feeding the world of bacteria that lives in our gastrointestinal tract. As the host to the bacteria within us (microbiome), we have the ability to choose food that will help proliferate the good bacteria in our guts or the harmful bacteria.

As we have uncovered, oatmeal is rich in fiber however when cooked and then cooled, oatmeal is rich in another form of starch: resistant starch. Though more research is needed, resistant starches may help promote a more diverse and healthy gut microbiome.

In order to get the benefit of resistant starches, enjoy overnight oats as opposed to warm, cooked oats.

Oatmeal can regulate symptoms of IBS.

There is a reason why you may crave carbohydrates when having stomach troubles. Not only are carbohydrates comforting but many of them, especially oats are rich in both soluble and insoluble fiber.

Insoluble fiber is a stool-bulking agent so if you experience IBS-D eating oats can help with more fully formed bowel movements. On the flip side, for those who struggle with IBS-C, the soluble fiber in oatmeal can help with regularity.

Oatmeal supports brain functioning.

Oats are a rich source of vitamin E. Vitamin E acts as an antioxidant and is excellent for brain health by protecting the brain from oxidative stress.

In addition, oats are a good source of magnesium, zinc, and phosphorus—three minerals that are crucial for brain health and may help decrease symptoms of depression. On their own, oats are a slow-burning carbohydrate meaning it takes a while to be digested and absorbed. Otherwise known as complex carbohydrates, foods in this category are the brain's preferred source of energy.

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First, I suggest ordering two appetizers as your main instead of one entree. Two appetizers will keep portions in check while simultaneously keeping your taste buds excited. For diners with no dietary restrictions, the best Thai takeout order is shrimp spring rolls with either tom yum soup or papaya salad. For vegetarian eaters, the best takeout option will vary depending on your local Thai restaurant. If available, order spring rolls with tofu instead of shrimp and the tom yum soup or papaya salad (as long as they are seafood free).

If those options are not available, I suggest a curry with tofu and extra vegetables. There is no need to skip the rice on the side but give yourself a fist-sized amount and save the rest for lunch the next day.

These choices listed are full of protein, fiber, some fat, and a bit of carbohydrate. Lighter choices than some others, these will not leave you feeling bloated after the meal.

As an avid noodle lover, I understand that it can be weird to stray away from the noodle category on the menu and try something else. If you must order a noodle dish, serve yourself a small amount and put the rest in the fridge to be enjoyed throughout the week.

This is not to demonize noodles, noodle dishes like pad thai are just higher in simple carbohydrates and lower in protein and fiber compared to other menu categories. Because of this reason, you might fill up quickly but not stay full. This can also be the cause of unwelcomed bloating and GI discomfort.

The final suggestion for enjoying Thai takeout is focused not on the food, but on the way you eat it. First, when your takeout arrives, be sure to put it on a plate. Not only does it make the food more attractive but it gives your brain a visual cue that a portion of food is coming.

In addition, use the chopsticks the restaurant gives you, this will slow down your eating pace. Slowing down when eating helps with digestion and will allow you to notice your feelings of fullness. Happy eating!

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