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A Critical Look at the Dietary Guidelines for Americans 2025–2030 Food Pyramids

on January 8, 2026 by PRINCE

Where the Science Aligns—and Where Concerns Remain

The Academy of Nutrition and Dietetics has formally acknowledged the release of the Dietary Guidelines for Americans (DGAs), 2025–2030, a document that shapes nutrition policy, federal food programs, clinical counseling, and public understanding of healthy eating for the next five years. As with previous editions, many of the recommendations are grounded in well-established nutrition science. However, the newly released food pyramids and accompanying guidance also raise several important concerns that warrant careful scrutiny.

This critique expands on the Academy’s position, highlighting both areas of alignment and points where the guidelines appear inconsistent with the current body of evidence or present challenges for practical implementation.

What the Academy Supports

1. Emphasis on Nutrient-Dense Foods

The Academy supports the continued focus on nutrient-dense foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are consistently associated with improved cardiometabolic health, reduced chronic disease risk, and better overall diet quality. Their prominent placement in the 2025–2030 food pyramids reinforces long-standing evidence that plant-forward eating patterns are beneficial across the lifespan.

2. Limiting Highly Processed Foods and Added Sugars

Another positive aspect of the DGAs is the recommendation to limit ultra-processed foods and added sugars. Excess intake of added sugars has been linked to obesity, type 2 diabetes, cardiovascular disease, and dental caries. Encouraging Americans to reduce sugar-sweetened beverages, refined snacks, and desserts aligns with decades of public health research and previous guideline iterations.

3. Saturated Fat Cap Remains at ≤10% of Total Calories

The Academy supports maintaining the long-standing recommendation that no more than 10% of total daily calories come from saturated fat, while encouraging the replacement of saturated fats with unsaturated fats such as those found in olive oil, canola oil, avocados, nuts, seeds, and fatty fish. This approach is supported by strong evidence demonstrating improvements in lipid profiles and reduced cardiovascular disease risk when saturated fat is replaced—not merely reduced.

4. Greater Attention to Fiber and Gut Health

The increased emphasis on dietary fiber and microbiome health reflects emerging science linking fiber-rich diets to improved glycemic control, cholesterol reduction, gut integrity, immune function, and potential mental health benefits. Highlighting whole plant foods as key fiber sources is a welcome and evidence-based advancement.

Where the Academy Has Concerns

1. Mixed Messaging on Saturated Fat

Despite maintaining the ≤10% saturated fat limit, the 2025–2030 DGAs place visible emphasis on foods such as butter, beef tallow, red meat, and full-fat dairy within the food pyramids. This creates a fundamental inconsistency.

The preponderance of evidence shows that these foods are significant sources of saturated fat, which is associated with increased LDL cholesterol and higher cardiovascular disease risk. While these foods can technically fit into a diet below the 10% threshold, their visual and narrative prominence risks confusing consumers and may undermine efforts to reduce saturated fat intake at the population level—particularly in communities already exceeding recommended limits.

2. Limited Consideration for Dairy Alternatives and Dietary Diversity

The new guidelines continue to center dairy as a core food group, with insufficient attention to individuals who cannot or choose not to consume dairy due to lactose intolerance, milk protein allergy, cultural dietary patterns, ethical preferences, or plant-based eating choices.

Millions of Americans; particularly individuals of African, Asian, Hispanic, and Indigenous descent, experience lactose intolerance. Failing to equally emphasize nutritionally adequate non-dairy alternatives (such as fortified soy beverages or other calcium- and vitamin D–rich foods) may reduce the inclusivity and applicability of the guidelines.

3. Caution Around Low-Calorie Non-Nutritive Sweeteners

The DGAs emphasize moderation and caution regarding low-calorie non-nutritive sweeteners, despite the fact that the current evidence base generally supports their safety when consumed within established acceptable daily intake levels.

While ongoing research is appropriate, framing these sweeteners as a concern without equally emphasizing their potential role in reducing added sugar intake may inadvertently discourage their appropriate use; particularly for individuals with diabetes or those working to reduce caloric intake.

4. Overgeneralization of Concerns About Synthetic Food Dyes

Consistent with the Academy’s Nutrition Fact Check, the evidence suggests that a small subset of children may be sensitive to certain synthetic food dyes, particularly in relation to attention or behavioral outcomes. However, the overall findings remain inconsistent, and causality has not been firmly established.

The DGAs’ tone risks overstating the evidence, potentially fueling unnecessary fear or confusion among consumers. More nuanced language acknowledging the limited and mixed nature of current research—while calling for further study—would better reflect scientific consensus.

Implications for Public Health and Practice

“Some of the recommendations in the DGAs are not aligned with the current body of evidence and will create challenges for implementation, particularly across federal nutrition programs that serve millions of Americans,” said Deanne Brandstetter, President of the Academy of Nutrition and Dietetics.

“Registered dietitian nutritionists and nutrition and dietetics technicians, registered, play a critical role in applying the DGAs in ways that protect public health and meet the needs of a broad spectrum of populations. However, elements of this version of the guidelines will make that work difficult.”

This concern is particularly relevant for programs such as school meals, WIC, SNAP-Ed, and older adult nutrition services, where clarity, consistency, and evidence alignment are essential for effective implementation.

Health Implications of the 2025–2030 Food Pyramids

Beyond conceptual inconsistencies, the structure and emphasis of the new food pyramids may have real clinical implications for common chronic and diet-related conditions. Registered dietitians working in clinical, community, and federal nutrition programs must be particularly attentive to these downstream effects.

1. Constipation and Gastrointestinal Health

The DGAs appropriately emphasize fiber; however, the visual elevation of animal-based fats and lower-fiber foods (e.g., butter, tallow, red meat, full-fat dairy) risks crowding out fiber-rich plant foods in real-world eating patterns.

Low fiber intake remains widespread in the U.S., with most adults consuming less than half of recommended fiber intakes. Diets higher in saturated fat and animal products and lower in fruits, vegetables, legumes, and whole grains are associated with slower colonic transit time and increased constipation risk.

Implication:

If consumers interpret the pyramid as endorsing frequent intake of animal fats without equal emphasis on fiber targets (25–38 g/day), constipation prevalence, already high among older adults, children, and individuals with limited food access may worsen.

2. Gout and Hyperuricemia

The increased normalization of red meat and animal fats in the pyramid raises concern for individuals at risk of gout and hyperuricemia. Red meat and certain animal products are high in purines, which metabolize into uric acid.

Multiple studies show that plant-forward diets and lower intake of red and processed meats are associated with reduced gout risk, while saturated fat intake may impair renal uric acid excretion.

Implication:

Without clearer guidance, individuals with gout may misinterpret the pyramid as supportive of dietary patterns that increase flare frequency and medication dependence, rather than preventive nutrition therapy.

3. Kidney Disease (CKD)

For individuals with chronic kidney disease, dietary guidance must carefully balance protein source, saturated fat, sodium, phosphorus, and fiber. The pyramid’s emphasis on animal-based fats and proteins raises concern, as these foods are associated with:

Increased dietary acid load
Higher phosphorus bioavailability, which may be a concern with ESRD patients.
Greater cardiovascular risk in CKD populations

Plant-based and plant-dominant diets have been shown to slow CKD progression, improve metabolic parameters, and reduce mortality risk.

Implication:

The pyramid may complicate nutrition education for CKD patients by visually prioritizing foods that conflict with renal-protective dietary patterns, especially in dialysis and pre-dialysis populations.

4. Cardiovascular Disease (CVD)

Cardiovascular disease remains the leading cause of death in the United States, making dietary messaging around saturated fat critically important. While the DGAs retain the ≤10% saturated fat limit, the visual and narrative prominence of butter, tallow, red meat, and full-fat dairy undermines decades of evidence linking saturated fat replacement—not moderation alone—to improved cardiovascular outcomes.

Implication:

Mixed messaging may lead consumers to underestimate the cardiovascular impact of saturated fat, potentially increasing LDL cholesterol levels at a population level—particularly among individuals already at high cardiometabolic risk.

5. The Place Given to Whole Grains on the Pyramids’ Scheme:

Whole grains have been long been established as healthy sources of carbohydrates, which is the body’s preferred fuel source. Whole grains are high in fiber, b-vitamins and minerals and are a preferred for diabetic patients, children, and the general population. The placing of this food group on the pyramid suggests that it should be eaten as little as possible, even though the evidence states that the average person needs between 45-65% of energy from carbohydrate sources.

Implications:

There is a possibility that these guidelines could increase risk of ketoacidosis, especially in diabetic patients. Furthermore, unless a person is a vegan/vegetarian, on a keto diet or on a carnivorous diet, there is simply no evidence base for this guideline.

Overall Public Health Considerations

Taken together, these implications suggest that the 2025–2030 food pyramids may inadvertently promote dietary patterns that:

Worsen constipation through insufficient fiber displacement
Increase gout flare risk via higher purine and saturated fat intake
Complicate kidney disease management
Undermine cardiovascular disease prevention efforts

For federal nutrition programs, clinical settings, and community education, this creates added burden for registered dietitians, who must actively reinterpret and contextualize the pyramid to align recommendations with evidence-based medical nutrition therapy.

Closing Perspective

While the Dietary Guidelines for Americans remain an essential public health tool, their effectiveness depends on clarity, consistency, and inclusivity. As nutrition science continues to evolve, visual models such as food pyramids must accurately reflect not only theoretical nutrient targets, but also the real-world health consequences of dietary patterns—especially for populations living with chronic disease.

Registered dietitian nutritionists will continue to play a critical role in translating these guidelines into practical, individualized, and protective nutrition care—but doing so should not require correcting the very framework meant to guide the public.

GENERAL RESEARCH MEN’S HEALTH WOMEN’S HEALTH

TAKE YOUR OATS!

on January 5, 2026 by PRINCE add comment

Witty topic right? I know, lol!

Whole grains, such as oats, are often recommended for their beneficial effects on the gastrointestinal tract. The role that beneficial bacteria in the human digestive tract play in human health is an area of great interest, with potential health effects ranging from immune health to reducing risk for obesity and chronic disease. This piece is long overdue, as it provides a viable and delicious alternative to the everyday cereal, garnished with preservatives and enriched with sugar and sodium which do nothing but wreck havoc on the metabolic health of adults and children alike. Asides from providing that rich dietary fiber for your normal flora to feast on (with undeniable benefits), oats are nutrient-dense superfoods which contain complex carbohydrates (amazing for diabetic patients), protein, unsaturated fats, vitamins B1, B5, B6, Folate, E, manganese, phosphorus, magnesium, iron, zinc, copper, selenium, among others. Oats are also high in phytochemicals and antioxidants such as avenanthramides (which is discussed in some detail below) and phenolic acids.

This post is not exhaustive of the health benefits this wonderful grain portends, but it attempts to make a compelling argument for you to try it today! Therefore, some benefits of oatmeal include:

Cardiovascular Benefits:

A review of the most recent and compelling studies on oats and oat bran and cardiovascular disease risk factors concluded that oats and oat bran lower total cholesterol and LDL-C by respectively 2-19 percent and 4-23%; the effects are particularly prominent among people with high cholesterol levels. Oatmeal also contains a special type of antioxidant called avenanthramide. Avenanthramides fight off free radicals that attack high-density lipoproteins, or HDL (good cholesterol). They also protect LDL cholesterol from oxidizing from copper, which reduce the risk of developing cardiovascular disease. The cholesterol-lowering effect of oat beta-glucan depends on its viscosity in the small intestine, and therefore its molecular weight. A high molecular weight means it can be released from the food matrix during digestion and form a viscous gel inside the small intestine.

Staves off Weight Gain:

Oats are a miracle for those who want to lose weight! Beta-glucans helps prevent weight gain by providing satiety for a longer period thereby delaying hunger while the body makes use of fat reserves, and voila! boop boop goes the pounds from the scale.

Blood Glucose Sterilization:

Oats are high in fiber which help in stabilizing blood sugar. This is especially relevant to diabetics who require blood glucose regulation. Aside from fiber, oatmeal is also a good source of magnesium, which regulates the body’s insulin and glucose levels.

Prevents Hardening of Arteries:

Avenanthramides not only protect against heart disease, but they also prevent the arteries from hardening. Those antioxidants suppress the production of molecules that allow monocytes to adhere to the walls of the arteries. Research has shown that postmenopausal women who eat six servings of whole grains a week reduced their risk of developing atherosclerosis, which is the build-up of plaque along the passageways of the arteries, and slowed the progression of stenosis, which causes the passageways of the arteries to narrow. When paired with vitamin C, the cardiovascular benefits of oatmeal are enhanced, so drink a glass of orange juice or eat some citrus with your oatmeal.

Boosts Immune System:

Oatmeal’s beta-glucan fiber protects against heart disease and also keeps the immune system active. It helps the immune cells seek out and repair areas or the body that may be fighting a bacterial infection.

Oats and Hangovers:

Oats can neutralize the acidic environment which results from drinking and is contributory to that terrible hangover feeling. Further, as hangovers are the result of the toxins found in alcohol, a bowl of porridge can genuinely help to relieve the symptoms. Oats also contain one of the highest levels of soluble fiber of any cereal, and soluble fiber is essential for healthy digestion. Alcohol reduces sugar levels and the slow-releasing carbohydrates in porridge help redress this. The soluble fiber and complex carbohydrates also found in porridge release energy slowly, thereby ensuring a slow but steady supply of sugar and glycemic stability. So, eating a bowl for breakfast should see you comfortably through to lunch time, even with a hangover.

Nature’s Own Viagra:

Porridge oats improve the libido in both men and women by balancing testosterone and estrogen levels. Basically, low testosterone means low sex drive. If you have this problem then porridge could well be the answer, it’s got to be worth a try.

Oats make a great substitute to the notorious sugary cereals we have on the shelves nowadays, and can be enjoyed with milk, peanut powder and fruit as a filling and nutritious breakfast. To add even more value to the meal, carrots, strawberries and cabbage could be added to it to make your breakfast a complete one.

In all, remember that moderation is key. Do not go crazy on the stuff as oats also contain phytates which interfere with iron, zinc, calcium and magnesium absorption in the small intestine.

Hasta la vista, baby!!

GENERAL RESEARCH

WHAT ABOUT CUCUMBERS?

on January 4, 2026 by PRINCE add comment

What you don’t know about cucumbers:

Cucumbers, like all vegetables, are chuck full of micronutrients and fiber, that is basic knowledge. The watery crunchers have also been found to bear some other health benefits which most of you may not know. Well, what am I here for!?!

Before we get into this, let me clarify some things. Although cucumbers are often used as a vegetable in salads, cucumbers fit the technical definition of fruits due to their content of seeds. Further, a lot of people do not know that pickles are cucumbers soaked in brine (salt water or water with vinegar). Now let us get into it!

What You Know

Cucumbers, like watermelons, are 95% water and are full of micronutrients with little room for calories, carbohydrates and fat. They are also marvelous detoxifiers and are great to get the urinary system moving. The potassium, magnesium and fiber content of the veggies are great in combating high blood pressure, atherosclerosis and other cardiovascular problems. They keep the digestive system going and help in alleviating constipation. Cucumbers are also great for weight watchers and losers: an absolute miracle.

What You Probably Don’t Know

Cucumbers have been found to contain three lignans (lariciresinol, pinoresinol and secooisolariciresinol) that research has shown to keep the heart healthy and strong.

Compounds in cucumber seeds have been shown to contribute to blood sugar control. Further, this fruit has been found to be beneficial for the skin and nails are great for your nails. This may be attributed to a large amount of silica it possesses which can help in getting rid of split-end in nails. This is also relevant in hair growth and sheen; in lieu of its Sulphur and silicon content, hair specialists recommend a mixture with carrot and spinach and lettuce to work wonders!

In addition, cucumbers have been shown to contribute to dissolution of kidney stones. According to Clinical Nutrition Research, cucumbers contain a moderate amount of citrate, a compound known to inhibit the formation of certain types of kidney stones, particularly calcium oxalate. Further, the high-water content of these fruits leaves your kidneys hydrated and happy. It also helps in reduction of uric acid levels and when mixed with carrot juice can do a lot for the person with joint pain and arthritis.

Recently, cucumbers have been found to contain a phytonutrient known as CUCURBITACIN. Cucurbitacin A, B, C,D and E have been found by researchers to block several different signaling pathways required for cancer cells to grow.

Guess what???..It can be used to prevent hangovers!.m. Nutrients like B vitamins, sugars and electrolytes greatly reduce the intensity of a hangover after a drinking bout.

How To Enjoy:

Use half-inch thick cucumber slices as petite serving dishes for chopped vegetable salads.

2. For refreshing cold gazpacho soup, simply puree cucumbers, tomatoes, green peppers and onions then add salt and pepper to taste. Serve chilled!

3. Cucumber juice extracts also taste great with carrot juice.

4. Take a knife and indulge in this crunchy, watery guy.. don’t forget to take everything including the outer greenish flesh, that’s where most of the wonder is!

5. You can also blend some cucumber and use as a facial mask to regenerate your skin with its rich antioxidant, water and vitamin profile.

Have a great evening!

GENERAL RESEARCH

ALL ABOUT ORANGES

on January 3, 2026 by PRINCE add comment

Their Healing Power: Phytochemicals!

Personally, I consider oranges a fruit with superpowers! In a 2020 study, these superpowers were deemed to have originated from a wide variety of phytonutrient compounds which the fruits contain in ample proportion. These phytonutrients include citrus flavanones (types of flavonoids that include the molecules hesperidin and naringenin), anthocyanins, hydroxycinnamic acids, and a variety of polyphenols. When these phytonutrients are studied in relation to oranges’ vitamin C content, the significant antioxidant properties of this fruit are understandable.

A Glass of Orange Juice More Protective than Vitamin C Pills Alone

A study by Italian researchers in the Division of Human Nutrition at the University of Milan, Italy showed that consuming vitamin C supplements do not provide the same protective benefits as drinking a glass of orange juice. According to lead researcher Serena Guarnieri, “It appears that vitamin C is not the only chemical responsible for antioxidant protection.” Further, in oranges vitamin C is only part of a healthful matrix which includes many beneficial phytochemicals (such as cyanidin-3-glucoside, flavanones and carotenoids). These compounds often function synergistically to provide the optimal and most complete benefit to your cells. Owing to the multitude of vitamin C’s health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.

Protection against Cardiovascular Disease

The World Health Organization’s draft report, “Diet, Nutrition and the Prevention of Chronic Disease” concludes that a diet that features citrus fruits also offers protection against cardiovascular disease due to folate, which is necessary for lowering levels of the cardiovascular risk factor homocysteine; their potassium which helps lower blood pressure, protecting against stroke and cardiac arrhythmias; and the vitamin C, carotenoids and flavonoids found in citrus fruits, all of which have been identified as having protective cardiovascular effects. Free radicals also oxidize cholesterol. Only after being oxidized does cholesterol stick to the artery walls, building up in plaques that may eventually grow large enough to impede or fully block blood flow, or rupture to cause a heart attack or stroke. Since vitamin C can neutralize free radicals, it can help prevent the oxidation of cholesterol. Vitamin C, which is also vital for the proper function of a healthy immune system, is good for preventing colds and may be helpful in preventing recurrent ear infections.

Possible Cholesterol-Lowering Benefits

Lab tests indicate that human liver cells produce less apo B when exposed to limonin. Apo B is a structural protein that is part of the LDL cholesterol molecule and is needed for LDL production, transport and binding. Therefore, higher levels of apo B translates to higher levels of LDL cholesterol. Arguably, the most important flavanone in oranges, herperidin, has been shown to lower high blood pressure as well as cholesterol in animal studies. Hesperidin has also been shown to have strong anti-inflammatory properties. Importantly, most of this phytonutrient is found in the peel and inner white pulp of the orange rather than in its liquid orange center, so this beneficial compound is often excluded by the processing of oranges into juice.

Compounds in Orange Peel May Lower Cholesterol as Effectively as Statin Drugs

A class of compounds found in citrus fruit peels called polymethoxylated flavones (PMFs) have the potential to lower cholesterol more effectively than some prescription drugs, and without side effects, according to a study by U.S. and Canadian researchers that was published in the Journal of Agricultural and Food Chemistry. Although a variety of citrus fruits contain PMFs, the most common PMFs, tangeretin and nobiletin, are found in the peels of tangerines and oranges. Juices of these fruits also contain PMFs, but in much smaller amounts. In fact, you’d have to drink about 20 glasses of juice each day to receive an amount of PMFs comparable in humans to that given to the animals. However, grating a tablespoon or so of the peel from a well-scrubbed organic tangerine or orange each day and using it to flavor tea, salads, salad dressings, yogurt or even rice may be a practical way of achieving some cholesterol-lowering benefits.

The researchers are currently exploring the mechanism of action by which PMFs lower cholesterol. Based on early results in cell and animal studies, they suspect that PMFs work like statin drugs, by inhibiting the synthesis of cholesterol and triglycerides inside the liver.

A Very Good Source of Fiber

Oranges’ health benefits continue with their fiber, which has been shown to reduce high cholesterol levels thus helping to prevent atherosclerosis. Fiber can also help out by keeping blood sugar levels under control, which may help explain why oranges can be a very healthy snack for people with diabetes. In addition, the natural fruit sugar in oranges, fructose, can help to keep blood sugar levels from rising too high after eating. The fiber in oranges can grab cancer-causing chemicals and keep them away from cells of the colon, providing yet another line of protection from colon cancer. And the fiber in oranges may be helpful for reducing the uncomfortable constipation or diarrhea in those suffering from irritable bowel syndrome. In addition to oranges’ phytonutrients, vitamin C, and fiber, they are a good source of folate, vitamin A (in the form of carotenoids), vitamin B1, potassium, copper, pantothenic acid, and calcium.

Prevent Kidney Stones

Want to reduce your risk of calcium oxalate kidney stones? Drink some orange juice! A study published in the British Journal of Nutrition found that when women drank 1/2 to 1 liter of orange, grapefruit or apple juice daily, their urinary pH value and citric acid excretion increased, significantly dropping their risk of forming calcium oxalate stones.

Help Prevent Ulcers and Reduce Risk for Stomach Cancer

An orange a day may help keep ulcers away, according to a study published in the Journal of the American College of Nutrition. Researchers are uncertain whether H. pylori lowers blood levels of vitamin C or if high blood levels of vitamin C help protect against infection—either way, eating an orange or drinking a glass of orange juice each day may help prevent gastric ulcers.

Role in Diabetes

Oranges are high in fiber, which can help lower blood sugar levels in people with type 1 diabetes and improve blood sugar, lipids and insulin levels in people with type 2 diabetes. The American Diabetes Association lists oranges, along with other citrus fruits, as a superfood for people with diabetes.

Digestion and weight loss

Oranges are high in fiber, which aids in digestion by keeping you regular. It is also good for weight loss. Oranges are a low-fat, nutrient-rich food with a low glycemic index, which make it an ideal food to consume to protect against obesity, which can lead to other diseases such as heart disease, cancer, diabetes, high blood pressure and stroke.

Oranges and Vision

Oranges are vitamin A rich. This nutrient contains carotenoid compounds like lutein, beta-carotene and zeaxanthin, which can help prevent age-related macular degeneration, an incurable condition that blurs central vision. Vitamin A also helps your eyes absorb light, and it improves night vision. Furthermore, the American Optometric Association reports that vitamin C can help reduce the risk of cataracts and may slow the progression of macular degeneration.

Dangers of Consuming too Many Oranges:

Oranges are great for you, but you should enjoy them in moderation. When eaten in excess, the greater fiber content can effect digestion, causing abdominal cramps and lead to diarrhea.

Furthermore, although oranges are relatively low in calories, eating several of the fruits in a day can add up and may lead to weight gain. It is also possible to have too much vitamin C (more than 2,000 mg a day). An excess of this nutrient may lead to diarrhea, nausea, vomiting, heartburn, bloating or cramps, headaches, insomnia, or kidney stones.

Because they are a high-acid food, oranges can contribute to heartburn, especially for those who already suffer [from heartburn] regularly. People with gastroesophageal reflux disease (GERD, also called acid reflux disease) may experience heartburn or regurgitation if they eat too many oranges.

People who are taking beta-blockers should be careful not to consume too many oranges. These medicines increase potassium levels and, if mixed with too many potassium-rich foods like oranges and bananas, can lead to an excess of potassium in the body. This is a significant concern for people whose kidneys are not fully functional, as the additional potassium will not be effectively removed from the body.

A Quick Serving Idea

Healthy sauté onions and ginger, and then deglaze the pan with orange juice. Use this liquid as a sauce for salmon or tuna.

Practical Tip: For the best DNA protection, skip the vitamin C—fortified bottled drinks and enjoy a glass of real (preferably organic as organic foods have been shown to contain higher amounts of phytonutrients), freshly squeezed orange juice—or simply eat an orange!

GENERAL RESEARCH

UNRIPE PLANTAIN FLOUR: UNTAPPED GOLDMINE?

on January 2, 2026 by PRINCE add comment

I would die on the hill that God placed all we need for a healthful life in the food he gave us, but we somehow derailed unto the belief that we can ultra processed our meals and still enjoy a long and healthy one. I was at a store today to do a little shopping when I saw a woman come in to get packaged unripe plantain flour. I casually asked her what for and she told me her mother suffered from diabetes and had this recommendation from a friend. I did not bother to ask what qualifications this friend had but made a resolve to get a clearer understanding of what properties unripe plantain flour could contain that makes it a workable substitute to the conventional wheat flour for diabetics. Y’all know I am not one to hoard, so here you go:

1.) First and foremost, unripe plantain is essentially composed of unrefined carbohydrates (complex sugars). These complex carbohydrates ensure a slow and sustained release of energy into the blood stream, reducing glycemic excursions and preventing hyperglycemia.

2.) Unripe plantains are rich in dietary fiber (about 4g per cup) which adds bulk to stool, reduces the risk of constipation and binds to sugars and carcinogens in the G.I.T and disposing of them through feces.

3.) They contain no GLUTEN, an allergen which could cause reactions in those who are unable to consume wheat containing meals and food products.

4.) Plantains in general are famed to be diuretics which can prevent kidney and bladder problems and also rescue people from fluid retention (edema).

5.) They are good sources of vitamin C, B-complex vitamins (particularly B6) and minerals such as magnesium, zinc, manganese, potassium and a modest amount of iron (1.64mg per 100g). A study conducted at the Abia State University, Uturu noted that unripe plantain flour contained a higher amount of the aforementioned minerals than when ripened. Now, heart diseases are a well known complication of diabetes and these minerals are heart healthy.

6.) Diabetes is a comorbidity of obesity. It has been shown that weight loss reduced A1C in diabetic patients by improving insulin sensitivity and reducing LDL and Trig levels. The dietary fiber and complex carbohydrate content of unripe plantains induce satiety and ensures glycemic stability which lead to weight loss in the long run.

7.) Unripe plantain flour contains phytochemicals such as tannins, saponins, alkaloids, and flavonoids. These phytochemicals act as antioxidants which scavenge free radicals and prevent the onset of cancer and other inflammatory conditions in the long run. Alkaloids, also found in morphine, coffee and nicotine have been used by naturopaths to reduce fever and relieve pain.

Other reasons to indulge include:

1.) Plantains have more vitamin C than bananas. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

2.) Plantains have more vitamin A than bananas. In addition to being a powerful antioxidant, vitamin A plays a vital role in the visual cycle, maintaining healthy mucus membranes, and enhancing skin complexion.

3.) As in bananas, they too are rich sources of B-complex vitamins, particularly high in vitamin-B6 (pyridoxine). Pyridoxine is an important B-complex vitamin which plays a beneficial role in the treatment of neuritis, anemia, and decreases homocysteine (one of the causative factors for coronary artery disease (CHD) and stroke episodes) levels in the body.

4.) Plantains also contain folates, niacin, riboflavin and thiamin. Folates (folic acid) are essential for healthy pregnancy.

5.) It has also been said that unripe plantains ease the discomfort associated with painful menstrual period, although high quality studies are needed to prove this claim.

How to Make Unripe Plantain Flour:

-To make Plantain flour, simply dehydrate (or sun dry) raw unripe plantains, mill and sieve into a powder. Prepare the same way as semolina (use less water).

I’m not giving wheat flour a bad rap; it definitely does have its attractions as well. I’m just providing a substitute, an alternate; probably an even healthier one to wheat flour.

Alright, have a wonderful day!

GENERAL RESEARCH

UDARA: THE STAR OF AFRICAN FRUITS!

on December 31, 2025 by PRINCE add comment

Yaaay! It is Udara season. Saw the bright yellow delight today in the fridge at home and I simply couldn’t contain myself! I sprang one open and dug my teeth into the white, gummy creamy liquid and relished every second of it. Suckling on the seeds and stripping them of their fibrous clothing. But this sweet fruit is not just a beauty to the mouth, it is also a delight to the body. Check it out.

For thise who do not know, udara is Gambeya albida (commonly known as white star apple), is a forest fruit tree commonly found throughout tropical and subsaharan Africa. The fruit is closely related to the African star apple (Gambeya africana) which is also common throughout Western parts of Africa. It is known as udara to the igbo people of Nigeria, and agbalumo to the Yorubas’.

Good! We are done with the introduction, let us get into the quick and dirty of its benefits.

1.) Star apples serve as a good source of calcium, with each serving providing you with 10 percent of the amount you require each day. The calcium lends strength to your bones and teeth, and it may also lessen symptoms of premenstrual syndrome, such as cramping and abdominal bloating. This fruit also contains 5 percent of the daily recommended value per serving of vitamin C and vitamin A. Additionally, one serving of star apples serves up 2 % of the iron required per day.

2.) Star apples may have particular benefits for diabetics. Research published in the September 2009 edition of the “African Journal of Pharmacy and Pharmacology” indicates that the leaves of this fruit may reduce glucose levels in diabetic rabbits, the same function that insulin serves. Take note, however, that consuming star apple leaves appears to have a toxic affect when eaten in large quantities. More research is needed to determine the effectiveness of star apple leaves to control diabetes in humans according to Professor Ignatius Onimawo, a Professor of Nutritional Biochemistry.

3.) Previous studies indicate that the roots, barks and leaves of agbalumo have been employed in folk medicine for the treatment of diseases. The bark is used for the treatment of yellow fever and malaria, while the leaf is used as an emollient and for the treatment of skin issues, stomachache and diarrhea. The cotyledons from the seeds of agbalumo are used as ointments in the treatment of vaginal and dermatological infections in Western Nigeria.

4.) Methanolic extract of the cotyledons from the seeds of the fruit led to the isolation of eleagnine, tetrahydro- 2 -methylharman and skatole. Eleagnine was found to be the main compound responsible for its antimicrobial activity. The antimicrobial properties of the plant could be attributed to the presence of tannin, anthraquinone and cardiac glycosides. Eleagnine was further shown to exhibit anti-nociceptive, anti-inflammatory and antioxidant activities.

5.) Extracts of the udara leaf was found to possess anti-platelet and hypoglycemic (lowers blood sugar) properties and might be employed in the management of myocardial infarction (heart attack) and diabetes mellitus, respectively. Further investigation is needed to establish the anti-platelet property of the extract.

6.) Researchers note that: “Biological actions are primarily due to the presence of phytochemicals in a very complicated concert of synergistic or antagonistic activities. Mixtures of such chemicals show a broad spectrum of biological effects and pharmacological properties”.

This rich, creamy fruit may also be the missing elixir you did not know you needed for your morning smoothie. Its yellow, delectable nectar providing just the perfect kick of phytochemicals and vitamins you need to get your day started.

Now you have enough reason to convince yourself to indulge in the Christmas delight. But don’t forget to be careful as the juice could leave nasty residue on the lips and mouth and it’s juice stains white fabric virtually irredeemably!

LIFESTYLE WOMEN’S HEALTH

PEANUTS AND BEAUTY

on December 30, 2025 by PRINCE add comment

Apart from satisfying hunger pangs, consumption of peanuts may also smoothen make the skin, ensuring a supple and younger looking dermis.

Okay, okay.. before you crucify me with chants of “Groundnuts cause pimples”, let me address that issue first:

Ground nuts, if excessively consumed can cause acne and pimples. They contain fatty acids which enter the sebum of blocked sebaceous glands and trigger inflammation of these glands, causing pimples. Further, peanuts contain certain androgen-like compounds which may contribute to acne, especially in people who are sensitive to these hormones.

Pheww, now we’ve got that out of the way, to the business of the day:

1.) The. Anti-inflammatory properties of peanuts treat skin disorders like psoriasis and eczema. The fatty acids present in peanuts also reduce swelling and redness. It contains Vitamin E, Zinc and Magnesium whicch keeps the skin glowing from within and fights bacteria which leads to acne. The protein in peanuts also help with cell regeneration.

2.) Peanuts contain a relatively good amount of fatty acids which is believed to be crucial to the brains nerve cells. This brain friendly cell helps with stress management and mood swings to prevent various skin disorders like wrinkles and dullness.

3.) Also, the fibers in Groundnuts is essential for the elimination of waste and toxins. Toxins in the body reflect on the outside causing excess oil, dullness and breakouts. Peanuts help in flushing out these toxins and maintaining a healthy skin.

4.) Peanuts are packed with magnesium which helps in calming our nerves and blood vessels, thereby providing better blood flow to the skin, making it healthy and beautiful.

5.) Vitamin E in peanuts help to defend the skin cells against oxidation and free radical damage. It guards the skin agains UV ray damage from the sun.

6.) Vitamin C is contained in peanuts in moderate amount which helps in production of collagen. Collagen provides the skin with elasticity, preventing wrinkles, stretch marks and discoloration. It sustains tendons, skin and cartilage.

7.) Beta carotene found in peanuts are converted to vitamin A which helps in the growth and repair of body tissues. Therefore, peanuts help in faster healing of wounds and bruises.

8.) They are packed with omega-3 fatty acids which modulate inflammatory response on the skin and eruptions. Further, these unsaturated fatty acids also lower the risk of developing squamous cell skin cancer by destroying free radicals which can “go crazy” and eventually lead to cancer. Finally, these oils moisturize and hydrates the skin from within to treat dry and scaly skin!

Lol, I don’t advocate over-indulgence; too much of everything is bad, especially if you are trying to lose weight. A serving portion twice or thrice a week would provide you with all you need to stay young, fresh and beautiful.

Shine on, people!

GENERAL RESEARCH

MORINGA: HEALTH BENEFITS

on December 26, 2025 by PRINCE

I am a big fan of extracting substance from ancient wisdom and practices, for present and future application; because why reinvent the wheel, right? Until now, various longitudinal studies have confirmed that Moringa is a natural energy booster, strengthens the immune system, has antibiotic properties, cures headaches, migraines, asthma, and ulcers, reduces arthritic pains and inflammations and restricted tumor growths. Nutritionists say the Moringa plant has more iron than “Kontonmire”. Amazingly, the leaves of this extraordinary tree contain 7 times the vitamin C found in oranges, 4 times the calcium in milk, 4 times the vitamin A in carrots, 2 times the protein of yogurt, 25 times the iron in spinach, and 3 times the potassium in bananas!

*In the field of medicine, it has been found out that Moringa can help to prevent common killer diseases like hypertension and diabetes and has become the poor man’s prophylaxis against malaria and some common ailments.

*Moringa can also detoxify the body given its ability to purify water by attaching itself to impurities and harmful bacteria and allowing them to be expelled as a waste.

*There is a growing global interest in the use of Moringa to address malnutrition because it is readily available and inexpensive. In Africa, it has become popular as a locally produced nutritional supplement for individuals infected with the Human Immuno-deficiency Virus (HIV)/Acquired Immune Deficiency Syndrome (AIDS) virus. Nursing mothers have shown to produce far more milk and malnourished children gained more weight after the leaves were added to their diets.

Phytochemical Composition.

Moringa oleifera provides a rare combination of zeatin(a potent antioxidant), quercetin (a flavonoid known for its ability to neutralize free radicals and relieve inflammation), beta-sitosterol (a nutrient superstar that blocks cholesterol formation or build-up and is an anti-inflammatory agent for the body), caffeoylquinic acid (another powerful anti-inflammatory compound), and kaempferol(a key nutrient that promotes healthy body cellular function). All in all, enzymatically active and bioavailable moringa oleifera provides 36 natural anti-inflammatory agents. Free radical damage caused by electron-seeking, highly reactive, oxidative molecules has been identified as the source of many maladies through mechanisms such as inhibition of telomerase, changes to cellular permeability and DNA damage. Further, it has been established that moringa oleifera contains 46 different antioxidants. This “miracle tree” is able to provide all of the amino acids required by the human body. Protein is needed not only for the structural components such as muscle and tissues, but neurotransmitters, hormones, enzymes and immunoglobulins as well. There are various nutrients that can have a beneficial effect on enhancing immune system function and Moringa oleifera certainly qualifies in this category due to the ability to provide several of these phytonutrients.

Moringa is also used to reduce swelling, increase sex drive (as an aphrodisiac), and boost the immune system. Some people use it as a nutritional supplement or tonic. Moringa is sometimes applied directly to the skin as a germ-killer or drying agent (astringent). It is also used topically for treating pockets of infection (abscesses), athlete’s foot, dandruff, gum disease(gingivitis), snakebites, warts, and wounds.

Side Effects and Precautions:

Moringa is POSSIBLY SAFE when taken by mouth and used appropriately. The leaves, fruit, and seeds might be safe when eaten as food. However, it’s important to avoid eating the root and its extracts. These parts of the plant may contain a toxic substance that can cause paralysis and death. Although moringa has been used safely in doses of up to 6 grams daily for up to 3 weeks, there isn’t enough information to conclude on the safety of moringa in medicinal quantities.

Pregnancy and breast-feeding: It’s LIKELY UNSAFE to use the root, bark or flowers of moringa if you are pregnant. Chemicals in the root, bark, and flowers can make the uterus contract, and this might cause a miscarriage. There is not enough information available about the safety of using other parts of moringa during pregnancy. Stay on the safe side and avoid use.

Moringa is sometimes used to increase breast milk production. Some research suggests it might do this, however, there isn’t enough information to know if it is safe for the nursing infant. Therefore, it is best to avoid moringa if you are breast-feeding.

GENERAL RESEARCH

Bitter Kola: Health Benefits

on December 23, 2025 by PRINCE

My mother and younger sister are religiously indulgent of bitter kola. I’ve tried severally to buy into this preference, but I just don’t get the delight they derive from this torture they relish so much. I asked my mother and she told me that apart from being an age long part of the Igbo snack regimen, it is also filled with healthful benefits. Let’s see a few of those, shall we:

In Nigeria (and West Africa), bitter kola is known as “Agbilu” or “Aki ilu” in Igboland, “Orogbo” in Yorubaland, and “Namijin goro” in Hausaland. Garcinia kola contains saponin, kolaviron (a natural biflavonoid), dimeric flavonoid, and lipase inhibitor all of which is believed to have many healing properties. Furthermore, it has shown to possess anti-inflammatory, antimicrobial and antiviral properties for treatment of several ailments.

An evergreen tree of up to thirty-three meters in height, Bitter Kola has thick slash and grayish-brown bark and buttressed trunk. It bears greenish-white flowers and orange-coloured fruit, carrying brown seeds embedded in the pulp.

Bitter Kola and Malaria:

Studies have shown that the chemical constituents in Bitter Kola have anti-malaria properties. This is because of its quinones and kolaviron contents which are found to have anti-malaria effects. The bark, the stem and the seed of Bitter Kola all contain anti-malaria properties.

Medicinal Significance:

Garcinia kola is used in many tropical countries to fight infectious diseases such as Aids and the Ebola virus. It has shown to posses anti-inflammatory, antimicrobial and antiviral properties.

Improves Lung Health:

Studies have also validated the century long practice of using Bitter Kola to treat chest colds. A study published in the Journal of Pulmonary Medicine shows that Bitter Kola improves lungs and respiratory functions by enlarging the alveolar ducts [a small air bag in the lungs where oxygen and carbon dioxide are exchanged with the blood] and improving the strength of the fibers in the lung tissue. This is attributed to Bitter Kola’s high antioxidant content.

Knee Arthritis especially in the Aged:

Osteoarthritis is the most common form of arthritis, characterized by pain, inflammation and limited movement in the joints, according to the National Institute of Health. The causes of osteoarthritis include joint injury, obesity and aging. Researchers have discovered that Bitter Kola has clinically significant analgesic and anti-inflammatory effects on patients with osteoarthritis.

Keeps the Pests Away:

Bitter Kola also serves as a snake and insect repellant. Researchers believe that the nut helps to expel dangerous snakes and destructive ants from your home. It can also be taken to detoxify the body system when food poisoning is suspected.

Bitter Kola Health Benefit for HIV:

Bitter kola is a potent antibiotic which could be efficacious in the treatment of HIV and AIDS. A researcher with the Nigeria Natural Medicine Development Agency (NNMDA), Mrs. Chinyere Nwokeke told the News Agency of Nigeria (NAN) that bitter kola could be used in treating opportunistic infections associated with HIV. “Bitter kola is highly recommended in the treatment of HIV and AIDS because of its antibacterial, detoxification, and cleansing properties”, she said. Mrs Chinyere Nwokeke also said that the chemical Saponin in bitter kola is responsible for its cleansing effect. Saponin is mainly used as tonic for the liver, it enhances the functions of the liver and gall bladder.

Bitter Kola Health Benefit for Cold:

Bitter kola is often used to treat the symptoms of colds. It is suggested, in particular, for coughs and sneezing. Just grab a pod, peel and munch away! Careful not to do less than 6 hours before bedtime, as the caffeine would keep you up all night.

Bitter Kola Benefit for Male Fertility (Impotence) :

Garcinia kola, also called bitter kola is sometimes believed to cure impotence. Frequent taking of bitter kola boosts man performance in bed with a woman.

Bitter Kola Benefit for Immune System:

Bitter kola is known for its anti-inflammatory and antioxidant properties. It can be used to prevent infections and viruses, especially in relation to the immune system.

Bitter Kola Benefit for Food Poisoning:

In many rural areas of Nigeria (and other parts of Africa), when food is suspected to be contaminated by bacteria or someone accidentally eats food poison, traditional healers often recommend the mastication of bitter kola immediately after eating. This usually prevent the development of any infection or poisoning. Herbalists even recommend the seed and the bark of bitter kola should be eaten together in cases where food poisoning is suspected, “it helps to detoxify the system“.

Bitter kola is not only anti-poison, it also has the ability to repel evil spirits according to traditional beliefs. As superstitious as this sounds, many (myself included) actually believe it works!

A word of caution:

A.) The side effects reported from the Garcinia kola use in this study were “weight loss”, “increase in sex drive” and “extended sleep” which many considered helpful to meet their individual and marital demands.

B.) Dr Bartholomew Brai, Nutritional Biochemist at the Nigerian Institute of Medical Research, Yaba, Lagos, said that bitter kola was used in the preparation of herbal drugs either as nourishment, supplement or herbal remedy.

Brai said, “If a patient on medication chews bitter kola, it will make the drugs ineffective. Aside this, I do not think bitter kola has any other side effect.

C.) If you take Garcinia kola and experience diarrhea, hives, irregular heartbeat or other signs of allergic reaction, discontinue use immediately and seek medical attention

DIET THERAPY OF DISEASES

BEST DAIRY PRODUCT FOR CARDIAC CONDITIONS

on December 3, 2025 by PRINCE

Good day, cool cats!

DID YOU KNOW THAT CHEESE IS MOSTLY MILK FAT?

I often get questions about the best cheese/dairy option for people who have heart conditions or are trying to manage their blood pressure. This is especially important as our diet is so high in processed cheese, which is often very high in saturated fat and sodium! Well, here goes.

During cheese making, the milk is coagulated, and the fat is concentrated, resulting in the creamy texture and flavor characteristic of cheese.

When we think of the best foods to help lower blood pressure , dairy usually doesn’t come to mind. But if there’s one blood pressure–friendly cheese that experts recommend, it’s Swiss. Swiss cheese, known for its “eyes” (or holes) and mildly sweet and nutty flavor, has healthy properties that might help support better blood pressure levels. Here, we dive into the research behind Swiss cheese’s heart-healthy properties, plus how to incorporate the cheese into a balanced diet plan. Why Swiss Cheese Is the #1 Dairy Product to Lower Blood Pressure

Low in Sodium

Cutting back on sodium is one of the best ways to help lower your blood pressure. And if cheese is a beloved part of your daily diet, swapping some higher-sodium options for Swiss is a smart way to sustain a balanced and enjoyable eating plan. And it’s not hard to do. Swiss is one of the lowest-sodium cheese options out there! A 1-ounce serving of Swiss cheese contains about 52 milligrams of sodium, or 2% of the Daily Value. Compare that to 1 ounce of Cheddar, which has about 185 mg, or 8% of the DV.

Great Source of Calcium

While dairy is often associated with causing heart issues, research shows that calcium in dairy foods such as Swiss cheese does not increase blood pressure or risk for hypertension; in fact, it may reduce the risk of stroke.

3. Contains Bioactive Peptides

We know protein helps keep you satiated and supports muscle mass, but research suggests that the protein in cheese is also a good source of bioactive peptides, which may benefit blood pressure. Swiss cheese, specifically, contains two peptides—Ile-Pro-Pro and Val-Pro-Pro—that have been shown to have anti-hypertensive effects. However, more research needs to be done to nail down the amount of cheese it takes to reap these health benefits.

How to Enjoy Swiss Cheese

Swiss is delicious as a standalone snack, and it’s just as great paired with other foods or in recipes. Here are a few tasty ways to enjoy Swiss:

Pair it with fruit: Swiss cheese goes well with fruit for a low-sodium snack. Any fruit works, but we especially like apples for the flavor combo. This snack is also good for blood pressure and blood sugar, thanks to its dose of calcium, protein, potassium and fiber.
Try it in a sandwich : Try stacking a grilled chicken sandwich with a slice of Swiss cheese, lettuce and slices of tomatoes and avocado. This snack can be part of the Mediterranean and Dietary Approaches to Stop Hypertension (DASH) dietary patterns, which help lower blood pressure.
Add it to a salad : Swiss adds protein and calcium, plus umami flavor, to a bowl of greens.
Pair it with crackers: Try pairing Swiss cheese with whole-grain crackers for an energy boost that promotes blood sugar and blood pressure management.

Other Strategies to Lower Blood Pressure

Although swapping out high-sodium cheeses for Swiss can help reduce your sodium intake. Here are some other ways to help support healthier blood pressure levels:

Use herbs and spices: Lean on garlic, ginger, basil and oregano instead of salt to lower sodium intake and reduce blood pressure. A review found that garlic is associated with reduced blood pressure and cholesterol in those with and without chronic high blood pressure.
Cut back on alcohol: Drinking too much (which means more than two drinks a day for men and more than one drink a day for women) can spike your blood pressure. Cutting back on wine, beer, liquor and other alcohol can help lower your numbers and support your overall heart health.

Eat more plants: Plant-forward eating patterns, such as the Mediterranean diet and DASH diet, can help to lower blood pressure. Research shows these diets are more promising for lowering blood pressure than just salt restriction alone.
Get regular exercise: Finding an exercise you love can help you move more and, therefore, lower your blood pressure. The American Heart Association recommends strength training at least two days a week and 2.5 hours of moderate-intensity cardio each week.
Choose lower fat dairy options (non-fat or 1%) with your cereal: Milk is so high in fat because the baby needs it to support its brain growth, and as an energy source. Adults, who often get energy from other sources such as fried foods and carbohydrates, do not need all that fat. Watch it!

SUMMARY:

Swiss cheese is significantly lower in sodium than many other cheeses and eating less sodium can help lower blood pressure. Swiss is an excellent source of calcium and has unique bioactive peptides (found in the proteins), which research suggests may also help lower your blood pressure. Adding Swiss to a hearty salad or pairing it with high-fiber fruit and crackers is a smart way to enjoy this nutritious dairy snack.

Remember to stay jiggy!

FURTHER READING:

U.S. Department of Agriculture. FoodData Central. Cheese, swiss.
U.S. Department of Agriculture. FoodData Central. Cheese, cheddar.
Hu MJ, Tan JS, Gao XJ, Yang JG, Yang YJ. Effect of cheese intake on cardiovascular diseases and cardiovascular biomarkers. Nutrients. 2022;14(14):2936. doi:10.3390/nu14142936
Rangel AHDN, Bezerra DAFVA, Sales DC, et al. An overview of the occurrence of bioactive peptides in different types of cheeses. Foods. 2023;12(23):4261. doi:10.3390/foods12234261
Mulawarman R, Trifitriana M, Felani MR, Mulawarman, Tondas AE. Garlic effect on reduce blood pressure and cholesterol in patients with and without hypertension: A systematic review and meta-analysis of randomized controlled trials.J Hypertens. 2021;39(Supplement 2):e4. doi:10.1097/01.hjh.0000752400.24367.fa
Filippou C, Thomopoulos C, Konstantinidis D, et al. DASH vs. Mediterranean diet on a salt restriction background in adults with high normal blood pressure or grade 1 hypertension: A randomized controlled trial. Clin Nutr. 2023;42(10):1807-1816. doi:10.1016/j.clnu.2023.08.011
American Heart Association. Limiting alcohol to manage high blood pressure.
American Heart Association. Getting active to control high blood pressure.