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• A new study found higher levels of inflammation in colorectal cancer tumors, suppressing the body’s ability to fight the disease.
• Researchers note the typical Western diet is a driver of inflammation, while other studies have linked ultra-processed foods to inflammation.
• Experts recommend limiting or avoiding ultra-processed foods to reduce cancer risk, opting for healthier choices including whole grains, fruits, and vegetables.

A new analysis of colorectal cancer tumors shows they have higher levels of inflammation and lack a natural ability to resolve the inflammation.

The study, published December 10 in the journal Gut, examined 162 tumor samples from people with colorectal cancer. The findings indicate the lipid profile of colorectal cancer tumors exhibit a “distinct pro-inflammatory bias.”

The researchers suggest employing “resolution medicine” as a treatment for colorectal cancer to reverse inflammation and restore the body’s healing mechanisms. They also note the typical Western diet has been strongly linked to chronic inflammation and the development and progression of colorectal cancer.

Geoffrey Buckle, MD, a gastrointestinal oncologist at UCSF Health in San Francisco, noted the findings have the potential to expand the knowledge of cancer and inflammation. Buckle wasn’t involved in the study.

“This is a fascinating study that looks at inflammatory changes in colorectal cancer and begins to paint a picture of how inflammation may arise in and around tumors,” Buckle said. 

“Interestingly, it also explores the ways in which inflammation could be a target for future cancer treatment. This work is both interesting and very important. We have long suspected a link between inflammation and cancer, but little is known about the mechanistic underpinnings of this link. This study adds to a growing body of literature suggesting inflammation may play an important role in cancer development,” he told Healthline.

Do ultra-processed foods raise colon cancer risk?

In the United States, ultra-processed foods comprise more than 50% of daily caloric intake by adults. Ultra-processed foods are also a driver of inflammation.

“Many things can increase the risk of inflammation in the body and since inflammation is the basis of many diseases, including cancer, finding anti-inflammatory approaches to offset inflammatory levels (such as limiting ultra-processed foods) and replacing them with foods that reduce inflammation make sense in light of the study’s findings,” Kristin Kirkpatrick, a dietitian at the Cleveland Clinic Department of Wellness & Preventive Medicine in Ohio, told Healthline. Kirkpatrick wasn’t involved in the new study.

Wael Harb, MD, a hematologist and medical oncologist at MemorialCare Cancer Institute at Orange Coast and Saddleback Medical Centers in California, not involved in the study, explained that ultra-processed foods not only lead to chronic inflammation but also immune suppression, “creating an environment conducive to cancer development and progression.”

“The study published in Gut provides compelling evidence linking ultra-processed foods (UPFs) to an increased risk of colorectal cancer (CRC) and a diminished capacity for the body to combat the disease,” Harb told Healthline.

How diet affects cancer risk

For years, health experts have said the traditional Western diet followed by many people in the U.S. can raise a person’s risk of a number of cancers.

They’ve also noted that diet is important for a person before, during, and after treatment for colorectal cancer.

Ultra-processed foods, including sweetened breakfast cereals, candy, white bread, and chips, have been linked to an increased risk of diabetes, heart disease, and cancer. These foods are also linked to an increased risk of obesity as well as cognitive decline.

“Diet is a significant factor and I will add that diet is also a modifiable risk (which differs from age, genetics, etc.),” Kirkpatrick said.

“What we see from the data is that the risk for colorectal cancer related to your dietary pattern is not just what you consume regularly but also about what you limit. For example, high-fiber, high nutrient dense foods can help reduce risk, while processed red meat can increase risk. Regular physical activity, not smoking, and limiting alcohol intake are also modifiable factors,” she explained.

Anton Bilchik, MD, a surgical oncologist as well as chief of medicine and the director of the Gastrointestinal and Hepatobiliary Program at Providence Saint John’s Cancer Institute in California, agrees there are other important elements in addition to diet. Bilchik wasn’t involved in the study.

“There are several risk factors in the development of colorectal cancer. These include diet, obesity, family history and physical inactivity. All are important factors but there are likely many other risk factors that are yet to be defined,” Bilchik told Healthline.

Harb is also in agreement. “While diet is a significant modifiable risk factor for CRC, other factors such as genetic predisposition, family history, age, smoking, alcohol consumption, physical inactivity, and obesity also play crucial roles,” he said. “A comprehensive approach to CRC prevention should address all these elements.”

Harb added it’s also important to follow a healthy diet while undergoing cancer treatment.

“Maintaining a healthy diet during CRC treatment is vital,” he said. “Proper nutrition supports the immune system, enhances tolerance to treatment, and improves overall well-being. Patients should focus on easily digestible foods, such as lean proteins, certain vegetables, and low-fat dairy, while ensuring adequate hydration.”

“It is essential to maintain a healthy balanced diet during treatment because the immune system depends on nutrients to either eliminate cancer cells or prevent them from returning,” Bilchik added.

Buckle listed some cautions when it comes to diet during cancer treatment.

“We certainly encourage patients to try to eat healthy while they are being treated for colorectal cancer, but I also caution patients that adopting dietary changes when undergoing active cancer treatment can be challenging and likely has a small benefit at best,” he said.

“There have been a number of studies looking at specific diets during cancer treatment such as ketogenic diet, Mediterranean diet, intermittent fasting, among others, and while studies have showed promising signals of benefit, further research is needed before ready for primetime or adopting as standard of care. While I do recommend patients try to eat healthy, I also remind patients that its OK to rely on comfort foods during treatment, particularly when dealing with some of the adverse effects of chemotherapy (e.g., loss of appetite, nausea, taste changes),” Buckle noted.

The best foods to lower cancer risk

To reduce cancer risk, Kirkpatrick recommended foods higher in fiber such as whole grains, fruits, and vegetables as well as foods in the allium family such as onions, garlic, and leeks.

Harb suggested getting adequate fiber and antioxidants daily. “To lower CRC risk, I recommend a diet rich in unprocessed foods, including vegetables, fruits, whole grains, legumes, nuts, and lean proteins like fish and poultry,” he said.

“These foods are high in fiber and antioxidants, which promote healthy digestion and support the gut microbiome, potentially offering protective effects against CRC. Limiting the intake of red and processed meats, as well as sugary and ultra-processed foods, is also advisable,” Harb added.

“Fruits, vegetables, foods rich in omega 3 fatty acids such as salmon as well as foods with a high fiber content are all important to reduce the risk of developing colorectal cancer,” Bilchik noted.

“We generally recommend that individuals drink alcohol in moderation, avoid tobacco use, and limit dietary intake of red and processed meat (e.g., sausages, bacon, ham, beef jerky, and other forms of meat that are smoked, salted, fermented, or cured),” Buckle said. 

“We recommend adequate dietary fiber and calcium intake. We also recommend a diet with regular fruit and vegetable intake.”

What to know about colorectal cancer

Colorectal cancer is the second leading cause of cancer-related death in the U.S.

The American Cancer Society (ACS) notes that the diagnosis rate and the death rate for colorectal cancer has been decreasing in the United States since the 1980s.

The ACS attributes the decline to increased screening and adjustments in lifestyle factors. However, they add that most of the decrease has occurred in older adults while the rates among younger adults have been rising.

Earlier this year, it was reported that early onset colorectal cancer in adults under the age of 50 has increased from less than 5 cases per 100,000 people in 1994 to 10 cases per 100,000 people in 2021.

The American College of Physicians now recommends people start getting screened for colorectal cancer at age 50.

Takeaway

Researchers say chronic inflammation raises the risk of colorectal cancer as well as suppresses the body’s ability to fight the disease.

The Western diet, which is laden with ultra-processed foods, is a major cause of chronic inflammation.

Experts recommend limiting ultra-processed foods and consuming natural and healthier foods such as whole grains, vegetables, and fruits.

• In a new study, researchers say what you eat at breakfast is just as important as how much you eat.
• People who consumed between 20% and 30% of their daily energy intake at breakfast and ate higher quality foods showed improvements in waist circumference, triglycerides, and HDL (good) cholesterol.
• Experts recommend healthy breakfast choices such as oatmeal, avocado toast, fruit, and eggs.

Eating a substantial breakfast is important for heart health, but what you eat at that first meal of the day is also important.

That’s the conclusion of a new study published in the Journal of Nutrition, Health and Aging.

Researchers examined the average energy intake of breakfast meals compared to a person’s total daily intake and the quality of the morning meals in terms of proteins, fats, fibers, and other nutrients.

They concluded that a person who consumes an adequate amount of calories at breakfast and does so with high-quality food is at a lower risk of cardiovascular disease.

“Breakfast is the most important meal of the day, but what and how you eat it matters,” said Álvaro Hernáez, a researcher at the Hospital del Mar Research Institute’s CIBER for Cardiovascular Diseases (CIBERCV) in Spain, in a press release.

“Eating controlled amounts — not too much or too little — and ensuring good nutritional composition is crucial. Our data show that quality is associated with better cardiovascular risk factor outcomes. It’s as important to have breakfast as it is to have a quality one,” Hernáez continued.

How a healthy breakfast affects heart health

For their study, researchers examined 383 participants in the PREDIMED-Plus Project, a randomized clinical trial that compared the effects of a Mediterranean diet and regular physical activity with dietary recommendations.

Participants were between the ages of 55 and 75 and were classified as overweight or having obesity. They also had at least three criteria for metabolic syndrome, a group of five risk factors that can increase the likelihood of heart disease, diabetes, and stroke.

The participants were followed for three years with measurements taken at the beginning of the study as well as at 24 months and 36 months.

The researchers divided the subjects into three categories:

• less than 20% of daily energy intake consumed at breakfast
• 20% to 30% of daily energy intake consumed at breakfast
• more than 30% of daily energy intake consumed at breakfast

The researchers reported that people who consumed 20% to 30% of their energy intake at breakfast had 2% to 3% lower body mass index (BMI) measurements than participants who had less than 20% or higher than 30% of daily energy intake at breakfast.

They added that the individuals in the 20% to 30% range also had:

• 2% to 4% smaller waist circumference
• 9% to 18% reduction in triglyceride levels
• 4% to 8% increase in the level of HDL or “good” cholesterol

In addition, the researchers said that participants who had high quality breakfasts had:

• 1.5% smaller waist circumference
• 4% lower triglycerides
• 3% higher HDL cholesterol measurement

“Our body’s daily metabolic rhythms are governed by an internal clock that is affected by when we eat our meals,” explained Cheng-Han Chen, MD, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in California.

“Changes in typical mealtimes, such as skipping meals or eating during normal sleep times, can then potentially influence the development of cardiometabolic diseases such as diabetes and obesity,” he told Healthline. Chen wasn’t involved in the study.

Mir Ali, MD, a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at the Orange Coast Medical Center in California, told Healthline the new research aligns with other studies showing the health benefits of eating a healthy breakfast.

Ali wasn’t involved in the study but told Healthline the study was interesting but noted a few limitations. “The limitations are a relatively small sample size confined to a narrow ethnic group. Thus, the findings may vary to some extent in different areas, but overall, generally applicable,” he said.

Kate Donelan, MS, RD, a registered dietitian at Stanford Health Care in California, likewise not involved in the study, noted some additional limitations to the research.

“My overall impression of the study is that it reflects what we generally know about health and nutrition. Since it’s just observational, it doesn’t suggest any causality between breakfast and changes in health markers, which is not as helpful as controlled experiments that can determine cause and effect,” Donelan told Healthline.

“Also, the study only included Spanish older adults, which limits the study’s generalizability. Whenever we include only one population in a study, it’s difficult to determine what is due to the factors being studied and what is due to cultural food habits, behavioral patterns, and genetic predisposition,” she added.

Why breakfast is the ‘most important meal of the day’

These new findings are not the first to find that a healthy and substantial breakfast is important for good health.

In 2017, researchers reported that people who make breakfast their biggest meal of the day were more likely to lose weight than those who skipped breakfast or ate lighter meals in the morning.

In 2020, another group of researchers reported that people who eat a big breakfast burn twice the calories daily compared to those who eat a larger dinner.

Other studies have concluded that eating a lot of protein at breakfast can also help people lose weight.

“Breakfast is important because it’s your first chance to fuel your body after an extended period of time without any nutrients,” Donelan said.

“Eating a breakfast with protein, fiber, and fat [regulates] your metabolism [and] improves cognitive function and energy levels. Skipping breakfast can lead to overeating later in the day and create unnecessary blood sugar dips and spikes,” she noted.

“Eating breakfast helps regulate our blood sugar control and helps to limit overeating later in the day. We also think that eating breakfast helps to prevent rises in stress hormones, which could then increase blood pressure,” Chen added.

Kristin Kirkpatrick, a registered dietitian at the Cleveland Clinic Department of Wellness Prevention & Medicine, echoed the benefits of a healthy breakfast.

“We’ve seen other studies, especially in pediatrics that show better attention, performance on tests, etc., when breakfast is consumed,” she told Healthline.

“Breakfast (or, let’s say the first meal of the day) can often set the stage for eating habits the rest of the day. Starting the day in a nutrient-dense manner may help with continuing that form of eating. Additionally, breakfast offers a great opportunity to get in important vitamins and minerals. Finally, depending on the breakdown of macros, having breakfast may play a role in keeping you fuller and satisfied,” Kirkpatrick continued.

Ali added that breakfast “stimulates the metabolism early in the day and if the right types of food are consumed, may help reduce hunger throughout the day. It has also been linked to improved cognitive function, concentration, and mood.”

Diet quality matters for overall health

Experts say diet quality is essential for overall health and well-being.

“Quality of diet is often a good indicator (over quantity) related to health,” Kirkpatrick said.

“The ‘how much’ really boils down to how individuals are assessing their hunger and what aspects relate to those hunger cues (such as social aspects, sleep quality, etc.). However, there is a big difference between having a nutrient-rich breakfast (i.e., oats, eggs, etc.) and an empty calorie breakfast (i.e., breakfast pastry, refined grains, etc.) in terms of health outcomes,” she noted.

Christopher Gardner, PhD, the immediate past president of the American Heart Association’s nutrition committee and a professor of medicine at Stanford University in California, noted it’s important to make healthy choices throughout the day — not just at breakfast. Gardner wasn’t involved in the study.

“Overall dietary pattern is a better indicator of eating in a heart-healthy way versus focusing on one specific meal or food,” he told Healthline.

Ali agreed. “The type of calories a person consumes is just as important as the quantity, not only for breakfast but all meals. Reducing carbohydrate, sugar and highly processed food intake is beneficial for any meal,” he said.

Donelan said that what you eat matters more than how much you eat at any time of the day.

“I think we all know one cup of Oreos is not the same thing as one cup of fruit. Nutrient-dense foods like fruits, vegetables, and whole grains support metabolism and positive health outcomes,” she said.

Nutritious breakfast ideas

In the new study, researchers defined a quality breakfast as one that included healthy amounts of protein, high-value fats, fiber, and minerals such as potassium and iron.

In addition, these breakfasts avoided excessive added sugars and saturated fats.

In general, experts say this is the proper strategy when it comes to choosing breakfast foods. Gardner recommended the following suggestions for breakfast:

• whole grain cereal such as steel cut oats with fruits and nuts
• avocado toast on whole wheat grain toast with toppings such as kimchi or sautéed greens
• veggie scramble with eggs sautéed with vegetables and herbs

Other experts have similar recommendations.

“Nutrient-dense options may include steel-cut oats, eggs, berries, avocado toast (on whole grain bread), yogurt with berries, etc.,” Kirkpatrick said. “However, we can add to these meals (such as adding berries and hemp seeds to our oats, adding vegetables to our eggs like a frittata).”

Chen recommends eating breakfast within one hour of waking up. He suggested foods such as:

• oatmeal
• eggs
• yogurt
• fresh fruit

“A balanced breakfast includes whole grains, protein, healthy fats, and fruit. This could be oatmeal with nuts and berries, Greek yogurt with fruit and granola, or avocado toast with eggs,” Donelan said.

Ali emphasized that people should choose natural foods and avoid highly processed products.

“I recommend to my patients to consume primarily proteins and vegetables and reduce simple carbohydrates and sugars,” he said. “As mentioned in this study, a Mediterranean type of diet is along those lines. This consists of low fat dairy products, whole grains, proteins, and a limited amount of fruit.”

Takeaway

Researchers say people who consume 20% to 30% of their daily energy intake at breakfast have smaller waist circumferences, lower levels of triglycerides, and higher levels of HDL or “good” cholesterol.

They add that people who eat high quality foods during their morning meals experience similar health benefits. Those factors help lower a person’s risk of cardiovascular disease.

Experts recommend people have whole grain cereal, such as oatmeal, or avocado toast or eggs along with fruit at breakfast. 

The sudden passing of Ana Orsini, a vibrant 28-year-old news anchor at…

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• Members of the U.S. Preventive Services Task Force say vitamin D supplements do not reduce the risk of falls or bone fractures in healthy older adults.
• They note the vitamin can be helpful for older adults with certain medical conditions like osteoporosis.
• There are some foods that provide a minimal amount of vitamin D, but the most effective way to obtain the nutrient is through sun exposure.

Vitamin D has many health benefits, but it doesn’t reduce the risk of falling and it doesn’t prevent bone fractures in older adults.

That’s the conclusion of a preliminary recommendation that members of the United States Preventive Services Task Force (USPSTF) released this week.

In their draft recommendation, USPSTF members said taking vitamin D supplements with or without calcium does not prevent falls or fractures in women who have gone through menopause or men 60 years and older.

Their recommendation applies to people who live at home. It does not apply to people in assisted living or nursing homes. Nor does it apply to people who take vitamin D or calcium supplements for medical reasons or people who have been diagnosed with osteoporosis.

“Preventing older adults from falling and breaking a bone is important to their ongoing health and independence,” said John Ruiz, Ph.D., a Task Force member and a professor of clinical psychology at the University of Arizona, in a press release.

“Unfortunately, when we reviewed the latest evidence, we found that taking vitamin D with or without calcium does not prevent falls or fractures in older adults, so we recommend against these supplements for people who are not taking them for other medical reasons.”

The Task Force is accepting public comments on the draft report until January 21. The new recommendation is an update from a 2018 report that recommended daily vitamin D supplement for women.

Rethinking vitamin D for fracture risk

Experts not affiliated with the report say there is important information to glean from the Task Force’s new draft recommendation.

“We know that vitamin D deficiency and low calcium diet increases the risk of bone fragility and fractures,” said Edward Hsiao, MD, a professor at the University of California San Francisco as well as the director of the UCSF Metabolic Bone Clinic and the UCSF Endocrine T32 Program.

“We also know that vitamin D supplementation and calcium supplementation, in the setting of bone fragility or vitamin D deficiency, are important for maintaining and improving bone health,” Hsiao told Healthline. “This is even more important if the patient is on treatment for osteoporosis, since these are key substrates for building back bone – and so those medications won’t work well in the absence of these supplements.”

“These guidelines are in line with the recently published guidelines from the Endocrine Society of which I was a part,” added Daniel Bikle, MD, a professor of medicine and dermatology at UCSF.

“Basically, they are for healthy individuals. We are not talking about those with suspected vitamin D deficiency such as those with nutritional deficiencies, osteoporosis, [or] malabsorption,” he told Healthline.

What are the benefits and side effects of vitamin D?

The Task Force members pointed out there are a number of reasons for obtaining a sufficient amount of vitamin D.

Vitamin D is a fat-soluble vitamin that promotes calcium absorption, a process that can help keep bones and muscles strong. It also can play a role in supporting the immune system.

In past studies, researchers have said that low vitamin D levels can contribute to joint pain. Other research has indicated that low vitamin D levels can be a cause of chronic inflammation.

In addition, some research has reported that vitamin D can help reduce the risk of heart disease as well as reduce the risk of severe illnesses such as the flu and COVID-19.

However, excessive amounts of vitamin D can cause stomach discomfort or kidney problems.

“There are a multitude of effects of vitamin D on the body,” said Wendolyn Gozansky, MD, a geriatrician and vice president and chief quality officer at Kaiser Permanente.

“I tell my patients to think about vitamin D as a hormone,” she told Healthline. “It has impacts on muscle, bone, and immune cells and gets metabolized by the liver and kidney. A main function of vitamin D is calcium absorption so, it helps keep your heart, muscles, and bones functioning normally. While taking vitamin D supplements may not prevent falls and fractures, having the right amount of vitamin D in your body supports overall health.”

Despite these benefits, Gozansky offered a word of caution. “Because vitamin D is a fat-soluble vitamin, it can build up in the body over time if you are taking in too much vitamin D,” she explained.

“Toxic levels of vitamin D can result in high blood calcium levels that may result in nausea, vomiting, constipation, muscle weakness, confusion, kidney stones, and more. Always talk to your doctor about any over-the-counter supplements that you are taking. Just because something is available over the counter doesn’t mean it’s automatically safe for you as an individual.”

David Cutler, MD, a family medicine physician at Providence Saint John’s Health Center in California, notes that many studies on this topic center on people who have normal vitamin D levels.

“The appropriate conclusion is not that patients do not need any vitamin D but more correctly that patients with adequate amounts of vitamin D will not reduce their fracture risk by additional supplementation,” he told Healthline.

Cutler also noted the Task Force recommendation would mean that insurance companies may not pay for vitamin D supplement treatment.

How to get more vitamin D

It’s recommended that adults get between 600 and 800 international units of vitamin D per day, depending on their age.

It’s estimated that more than 40% of adults in the U.S. have a vitamin D deficiency.

There aren’t a lot of foods that are overloaded with vitamin D.

Nonetheless, there are some foods that can naturally provide your body with some levels of vitamin D. Among them:

• fatty fish (i.e., salmon, halibut, mackerel)
• canned tuna
• cod liver oil
• egg yolks
• mushrooms

Some foods, such as milk and orange juice, are fortified with vitamin D.

However, the main source of vitamin D is sunshine. The vitamin is produced from cholesterol in the skin.

Too much exposure to sunlight, however, can raise the risk of skin cancer. The Centers for Disease Control and Prevention (CDC) recommend that you limit your exposure to the sun, wear a hat, sunglasses, and long-sleeved clothing while in the sun, and apply a broad-spectrum sunscreen to your skin while outdoors.

Cutler noted that all the information about vitamin D can seem confusing.

“Some experts suggested that vitamin D could be obtained safely from sun exposure, a recommendation that was considered controversial because of a potentially increased risk of skin cancer,” he told Healthline.

“Other experts suggested that perhaps being outdoors with sun exposure caused improved health outcomes independent of increased vitamin D. Needless to say, this nuanced balancing of benefits and risks is difficult for experts, let alone the average person, to reconcile.”

“Addressing the issue of vitamin D supplementation with your physician requires looking at all the potential benefits and risks in the context of your personal health situation,” he added.

“This includes addressing diet for adequate calcium intake, exercise for fall prevention, and genetic factors which may affect risk of kidney stones. So, it is only by comprehensively evaluating your entire health status that an appropriate recommendation for vitamin D supplementation can be made,” Cutler explained.

How to avoid falls and fractures

The Centers for Disease Control and Prevention (CDC) reports that more than 1 in 4 older adults in the U.S. falls each year.

The agency notes that falling once doubles the chances of falling again. Yet, less than half of older adults who fall report the incident to their doctor.

The agency adds that one in 10 falls causes an injury to an older adult. Each year, there are 3 million emergency visits as well as 1 million hospitalizations in the U.S. due to falls from older adults. Falls are also a common factor in hip fractures and traumatic brain injuries in older adults.

Injuries from falls can limit an older person’s ability to perform daily activities and live independently.

The CDC recommends regular physical activity for older adults to lessen their chances of falling. These activities include:

• At least 150 minutes of moderate-intensity aerobic activity per week.
• Muscle strengthening activities, including weight lifting and resistance training, at least 2 days per week.
• Activities to improve balance such as standing on one foot.

Experts also recommend older adults get screened for osteoporosis as well as have their vision and hearing tested.

They also urge older adults to stand up slowly after sitting down to avoid a light-headed incident that could cause a fall.

“As a geriatrician, I tell my patients that the best exercise to prevent falls and fractures is the one that you enjoy doing regularly,” said Gozansky. “This can mean weight-bearing exercise like walking or weightlifting as well as balance exercises such as yoga or tai chi.”

Takeaway

Members of the U.S. Preventive Services Task Force have released a preliminary report in which they say vitamin D supplements do not reduce the risk of falls or bone fractures in healthy older adults.

They note that supplementation may still be beneficial for older adults with certain medical conditions such as osteoporosis.

Experts note that sunshine is the best way to obtain vitamin D, although overexposure to the sun can raise a person’s risk of skin cancer.

They say older adults should exercise regularly to strengthen bones and muscle to help reduce their chances of falling or suffering a bone fracture.

• A new TikTok trend has people spreading beef tallow on their skin.
• Purported benefits include added moisture and less acne.
• Experts say it could have the opposite effect if you have oily skin.
• However, it might be helpful for those with very dry skin or eczema.

TikTok has spawned many skin care trends over the years. However, not all of them are beneficial for your skin.

For example, some, like the Morning Shed, advocate for an intensive nighttime beauty regimen involving multiple products, which can actually irritate your skin and do more harm than good.

So, what about the beef tallow trend that’s currently making the rounds?

Other than sounding a bit gross, is it actually good for your skin health? Healthline consulted with two dermatologists to find out.

What is the beef tallow TikTok trend?

Healthline spoke with Dr. Hannah Kopelman, a dermatologist at Kopelman Aesthetic Surgery, who explained what beef tallow is and why people on TikTok are incorporating it into their skin care routine.

According to Kopelman, followers of the trend are promoting the idea of using rendered animal fat, especially beef tallow, directly on the skin as a moisturizer or treatment for skin conditions such as acne.

Rendering is a process in which moisture is removed from raw animal fat through evaporation. The goal of rendering is to make it shelf-stable so it can be used in cooking or as an ingredient in soap, candles, or even skincare products.

“Followers are even visiting butcher shops to source unprocessed tallow,” she explained, “claiming it’s a ‘natural’ and ‘ancestral’ remedy for healthier skin.”

Kopelman added that TikTok videos often highlight its heavy, balm-like consistency as well as its similarity to our skin’s natural oils.

Why people think using beef tallow is good for their skin

“Many advocates of this trend believe that beef tallow is rich in nutrients like vitamins A, D, E, and K, which are beneficial for skin health,” said Kopelman.

Additionally, they point to the fact that it closely resembles sebum, our skin’s natural oil. This supports the idea that it will replenish moisture, protect the skin’s barrier function, and reduce inflammation.

Kopelman further notes that the beef tallow trend is tied to the growing popularity of “ancestral” or “primal” wellness practices.

These practices put an emphasis on natural, unprocessed ingredients as well as a return to older methods of self-care.

“Influencers are framing tallow as a safer, more natural alternative to synthetic skin care products, which resonates with many people looking to simplify their routines,” she said.

Are there risks to using beef tallow on your skin?

Dr. Anil Sharma, a dermatologist with Sharma Skin & Hair Surgery, suggests proceeding with caution if you are considering using beef tallow, as it can pose risks.

“While TikTok creators may be recommending [beef] tallow as a ‘natural’ remedy, it’s important to understand that it could cause more harm than good,” he said.

First of all, it’s highly comedogenic, which means it could clog your pores and make your acne even worse.

Sharma added that some studies have found that it can make your skin more sensitive to sunlight.

Also, rather than helping your skin barrier, it may actually do the opposite due to its high oleic acid content.

“When this happens, moisture escapes from your skin more easily,” said Sharma, “which can lead to dryness and irritation and an increased likelihood of other substances penetrating deeper into your skin, some of which could cause further irritation.”

Potential benefits of using beef tallow on your skin

Sharma said that using beef tallow on your skin could be beneficial in some specific cases.

“Due to its make-up, beef tallow closely mimics the skin’s natural oils,” said Sharma. “Its natural and lipid-rich composition can make it an effective moisturizer and healing agent for those with eczema-prone or extremely dry skin.”

Tallow’s essential fatty acids and antioxidants can also be helpful with inflammation, he said.

“If you have eczema-prone or extremely dry skin and are curious to try this trend, I recommend starting with a small amount — a penny-sized portion — applied to both elbows and knees after your evening shower.”

If your hands are also dry, you can apply the same amount to them and wear cotton gloves to hold in the moisture.

Sharma said that you can go up to two penny-sized portions if one isn’t enough, but don’t go higher than this since it could lead to clogged pores.

“This should only be done once or twice a week,” he added. “Tallow is extremely oily and isn’t good for everyday use.”

In the morning, gently wash off the tallow before beginning your usual skin care routine.

Takeaway

People on TikTok are advising using beef tallow to care for your skin.

Some of the purported benefits are improved moisture and decreased acne.

Dermatologists say it could have the opposite effect, causing moisture loss and clogged pores.

However, it may be good for those with very dry skin or eczema since it mimics your skin’s natural oil.

If you decide to try out this trend, proceed with caution and use no more than a couple of penny-sized portions.

• New research found that vegetarians who ate plant-based meat alternatives had a 42% higher risk of depression as well as signs of greater inflammation.
• Plant-based meat alternatives are processed foods such as tofu, tempeh, meatless chicken, burgers, and bacon.
• Overall, eating plant-based meat alternatives didn’t have any extra health risks for vegetarians.

As concern over the environmental impacts of meat consumption grows, more consumers are switching to plant-based meat alternatives.

These processed foods, which can be based on soy, almonds, other nuts, or even fungi, offer convenient and tasty ways to add protein to your diet without relying on beef, chicken, or other meat sources.

Like other processed foods, some plant-based meat alternatives contain high amounts of sodium or other less-than-healthy ingredients, although the exact amount varies depending on how the products are manufactured.

Research on the health-related benefits and risks of plant-based meat alternatives has been limited, but a new study, published December 16 in Food Frontiers, aimed to change that.

The findings showed that eating plant-based meat alternatives didn’t have any extra health risks — or benefits — compared to not eating those processed foods.

However, the researchers observed that vegetarians who consumed plant-based meat alternatives had a 42% higher risk of depression as well as signs of greater inflammation compared to those who stuck to traditional vegetarian protein sources.

“The overall findings are reassuring, suggesting that plant-based meat alternatives may be a safe option when they are part of an overall balanced diet,” said study author Nophar Geifman, PhD, a professor of health and biomedical informatics at the University of Surrey in the United Kingdom, said in a news release. 

“However, the potential link between these types of food, inflammation and depression warrants further investigation,” Geifman noted.

Health risks of plant-based meat alternatives

The new study compared the health of vegetarians who reported consuming plant-based meat alternatives to those who didn’t.

Plant-based meat alternatives range from lightly processed to highly processed and include:

• tofu, made from soy beans
• tempeh, made from fermented soy beans
• seitan, which is basically wheat gluten
• vegetarian burgers made from beans, nuts or other protein sources
• vegetarian bacon, hot dogs, chicken nuggets, or fish sticks made from pea protein, soy protein, textured vegetable protein, or wheat gluten

The cohort included over 3,300 vegetarians — including vegans — who were participating in the larger UK Biobank study.

Researchers confirmed that people were vegetarians using a 24-hour dietary recall questionnaire, which everyone completed at least two of.

Vegetarians who reported occasionally eating meat were excluded from the study, but those who ate fish were included. At the start of the study, people with diabetes, cancer, high blood pressure, or vascular or heart problems were also excluded.

Based on the dietary surveys, researchers divided participants into two groups — those who ate plant-based meat alternatives and those who didn’t.

The researchers pointed out that although non-consumers didn’t eat these processed foods during the 24-hour dietary recall, they may have eaten them at other times.

Traditional plant-based diets include natural whole fruits, vegetables, grains, legumes, nuts and seeds. This kind of diet offers heart-related and other health benefits compared to diets that include meat.

In the new study, researchers followed people for an average of 14 years and measured a number of different biomarkers used to monitor a person’s health or risk of disease. They also obtained hospital data on whether participants were treated for certain chronic health conditions.

Amy Kimberlain, a registered dietitian and Academy of Nutrition and Dietetics Spokesperson, pointed out that the study has some limitations. First, most participants were white, and the majority were female, so the results may not apply to other groups.

In addition, data on people’s diets were gathered mainly at the beginning of the study rather than throughout. So researchers wouldn’t know if a person’s diet has shifted since the start.

“There are a few variables to consider when we do nutrition research, which can make it more of a challenge,” Kimberlain told Healthline. “Humans are complex, and food is complex, making it a challenge to study, yet it’s essential.”

Possible link to depression and inflammation

Although the overall intake of calories, protein, total fat, and carbohydrates differed between vegetarians who ate plant-based meat alternatives and those who didn’t, both groups still fell within United Kingdom dietary guidelines for these nutrients.

Researchers also found no substantial differences in the intake of sodium, sugars, or saturated fatty acids between the two groups.

However, people who ate plant-based meat alternatives had a 42% higher risk of depression compared to those who didn’t eat these foods.

This aligns with a 2023 study, which found that people who consumed higher amounts of ultra-processed foods had an increased risk of depression. In that research, the link was strongest for consumption of artificial sweeteners and artificially sweetened beverages.

In addition, the authors of the new study found that people who ate plant-based meat alternatives had slightly higher blood pressure levels, higher C-reactive protein (CRP) levels — a measure of inflammation — and lower levels of apolipoprotein A, a protein associated with HDL (“good”) cholesterol.

Researchers wrote in the paper that despite these changes, eating plant-based meat alternatives did not significantly increase a person’s heart-related risks.

This contrasts with a study published in August 2024 that found that high consumption of ultra-processed plant-based foods may increase the risk of cardiovascular disease.

The new study also showed that eating plant-based meat alternatives was linked to a 40% lower risk of irritable bowel syndrome (IBS) compared to those who didn’t eat these foods.

Emphasizes whole food, plant-based proteins

“The overall message [of this study] is that plant-based meat alternatives might be a convenient way to help someone transition to a vegetarian diet,” said Kimberlain.

“However, they should be included within an overall balanced diet, not the sole source of plant protein consumption.”

In general, she recommends that someone transitioning to a vegetarian diet focus on having an overall balanced diet that is rich in whole, minimally processed plant foods such as fruits, vegetables, beans, tofu, and whole grains.

“This will support overall health and help reduce the risk of many different health conditions,” she said.

Kimberlain offered a few suggestions for adding whole plant-based proteins to your diet:

• Stick to familiar flavors. “If you like tuna sandwiches, try making a ‘chickpea’ sandwich with the same seasonings/spices,” she said. “If you like Taco Tuesday, make tacos a part of the mix, but maybe give a butternut squash black bean taco a go.”
• Add beans to soups, salads or a grain bowls.
• Snack on peanuts or nuts, or add peanut or nut butter to a slice of toast in the morning.
• Add sunflower, pumpkin, or other seeds to oatmeal, salad, or soups.
• Use tofu, tempeh or edamame — all from soy beans — to stir fries or grain bowls.

“When removing animal protein, it might seem like a challenge to incorporate ‘meatless’ meals,” said Kimberlain. “The key is to think of different ways to add plant protein and make the meals and snacks interesting and flavorful.”

“The goal isn’t only to use plant-based meat alternatives, but to find ways to incorporate whole forms of plant proteins as much as possible,” she said.

Takeaway

Researchers examined health outcomes for over 3,300 vegetarians by comparing those who consumed plant-based meat alternatives to those who didn’t eat these processed foods.

Vegetarians who ate plant-based meat alternatives had a higher risk of depression, increased inflammation, slightly higher blood pressure, and lower levels of a protein associated with HDL (“good”) cholesterol.

In spite of these changes, the researchers wrote that, in general, eating plant-based meat alternatives did not have any extra health risks for vegetarians, although they called for additional research on the possible links to depression and inflammation.

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