Published Sep 4, 2020

Okay, So the Science Behind Raw Pet Food Is Fascinating—And Makes a Strong Case for Switching Your Pet’s Food, Forever

There are plenty of benefits of raw dog food for your pet's health, and here a vet shares the research that makes the case for switching up your dog's diet.

Okay, So the Science Behind Raw Pet Food Is Fascinating—And Makes a Strong Case for Switching Your Pet’s Food, Forever

There are plenty of benefits of raw dog food for your pet's health, and here a vet shares the research that makes the case for switching up your dog's diet.

Published Sep 4, 2020

In Partnership With

Instinct

Written by

Well+Good Editors

Published Sep 4, 2020

In Partnership With

Instinct

Written by

Well+Good Editors

When the wellness stars align, and the foods you crave are also really good for you, you usually add them into your regular meal rotation as often as possible, right?

You do this, we do this, and—stick with us here—if dogs could pick their own food, they’d do it, too. (Okay, fine, they’d probably go for a plate of brownies, but that’s why you’re in charge.)

Identifying the foods that are going to make your pups feel their best is exactly what veterinarian and research scientist Anna Hielm-Björkman, DVM, PhD, is doing with DogRisk, an independent research program that focuses on how genetic, nutritional, and environmental factors influence disease in dogs.

As part of DogRisk, Dr. Hielm-Björkman and team surveyed more than 16,000 dogs, collecting tons of data about what dogs were eating, where they were living, and how old they were when they contracted a disease.

The results were eye-opening (more on that later), and pointed to how raw dog food can be beneficial to canine health. In hopes of educating pet owners and veterinarians on the findings, Instinct® Pet Food is sponsoring Dr. Hielm-Björkman in this research. Identifying how to support dogs’ health, then sharing the results? Doesn’t sound like a bad idea.

Thinking about switching your pup? Keep scrolling for a look at the science behind raw dog food.

All about allergies

There are plenty of health benefits associated with feeding dogs a raw diet, but one study that came out of the DogRisk research found that puppies who were given raw dog food had fewer environmental allergies as adults than puppies who were fed processed kibble. The research also found evidence that feeding the mother a raw food diet before giving birth was associated with a lower chance of the puppies developing allergies later on.

The findings are major, because up to 27 percent of dogs have canine atopic dermatitis (CAD), which is a genetic hypersensitivity to environmental substances that can cause itching, excessive scratching, hot spots, greasy or flaky skin, hair loss, and excessive chewing on paws—aka, nothing you want your furry BFF to experience. Plus, Dr. Hielm-Björkman and her team are continuing their research into even more health benefits of a raw dog diet to see if it could help with GI issues, cancer, mobility issues, and more.

“Raw food is healthier because it contains thousands more bioactive factors than processed food, in which they have been destroyed by heat,” says Susan G. Wynn, DVM, DACVN, board-certified veterinary nutritionist™ and senior director of scientific affairs for Instinct®. “Many of these bioactives can reduce inflammation, and suppress damage to DNA.”

In short, raw food like Instinct® leaves the good nutrients intact so they can help support your pup’s health—which is good news when it comes to CAD, because it can be expensive to treat and doesn’t have a cure. The more you know.

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How it’s made

If you thought feeding your dog a raw diet meant just tossing a juicy steak in a bowl, think again. “Perhaps the biggest misconception [about raw dog food]—even among veterinarians—is that raw diets are all homemade, and therefore nutritionally unbalanced and full of harmful bacteria,” Dr. Wynn says. “Instinct®, at least, is nutritionally complete, and does not contain pathogens.”

For raw food to earn that nutritionally complete label, it has to pass way more tests than a homemade doggie dinner. The ingredients that go into Instinct® recipes are extensively analyzed before they’re formulated into recipes, Dr. Wynn says, and then the formulas are studied some more to ensure they’re including all the proper nutrients a dog needs, and leaving out any bacteria.

“Raw meat very often contains harmful bacteria that make dogs, cats, and the people who feed them sick,” Dr. Wynn says. (File that under “reasons not to feed your dog that raw steak.”) Instead of cooking it, commercial raw food often goes through high-pressure processing (like, bottom of the ocean levels of pressure, Dr. Wynn says) to remove any bad bacteria.

“Instinct® has a zero-tolerance policy for these harmful bacteria,” Dr. Wynn says. “If they are present after all of our safety steps, we don’t send the product out.” And that’s how raw is done.

How to transition your pup to raw dog food

If you want to get your dog on the raw train, there’s a few things to consider first. With any new diet (or habit, really) comes a transition period, and since dogs eat the same thing each day, it’s going to be a big change for them.

The first week, mix raw food with your dog’s usual food, and slowly increase the ratio. After about a week, you should be able to fill their bowl 100 percent with raw, and tell your pup to get ready for the best (and healthiest) dinner of their life.

Want more intel on the science behind raw dog food? Click here for even more of a deep dive into the research.

Sponsored by Instinct® Pet Food

Top photo: Getty Images/Inti St Clair

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Food Nutrition

Updated Feb 18, 2025

How To Tell if Your Peanut Butter Has Gone Bad (Because It Probably Has)

Answering the age-old question: Does peanut butter *actually* go bad?

How To Tell if Your Peanut Butter Has Gone Bad (Because It Probably Has)

Answering the age-old question: Does peanut butter *actually* go bad?

Updated Feb 18, 2025

Written by

Maki Yazawa

Photo: Stocksy/Mariela Naplatanova

Updated Feb 18, 2025

Written by

Maki Yazawa

The nostalgia of a quality PB&J sandwich can quickly take you back to your childhood in the first bite. And honestly, nothing’s changed; I will never stop reserving a special spot in my pantry for peanut butter. Something about the slightly salty spread—paired with a sweet and tart jam or jelly—always hit the spot growing up. The best part: Peanut butter is good for you, shown to reduce cardiovascular and liver diseases with regular consumption. In fact, a registered dietitian previously crowned it the best nut butter of them all on Well+Good. (I mean, what else will you reach for when you need a post-workout pick-me-up, an ideal hiking sandwich spread, or a midnight snack?)

That being said, while some can easily go through an entire peanut butter jar in a week (shoutout to parents with little ones), most consumers actually take a few to several months to reach the bottom of the container. All good, whatever your pace, save for the fact that this beloved spread spoils a lot faster than you assume.

So, how fast exactly does peanut butter go bad? Despite the fact that it appears to last virtually forever, peanut butter often expires within just a few months after opening or even sooner. Here, we’ve gathered a few pointers for determining whether your creamy-slash-crunchy nut butter has spoiled or is still usable with indicators like smell, taste, and appearance.

Does peanut butter go bad?

As peanut butter contains minimal water due to its high fat content (less than one percent), a sealed jar of the spread can sit in the pantry for anywhere from six months to two years before spoiling if it’s made with preservatives like sodium benzoate—a pickling agent that inhibits bacteria growth. However, an opened jar (which exposes the spread to microorganisms fueled by oxygen) can only last two to three months, depending on the type and how it’s stored. An unopened jar of natural peanut butter will last just six months maximum at room temperature, unopened; once opened, it will likely start to turn after just a month.

Why? Studies show that natural peanut butters made without oil, sugar, or stabilizers tend to have a shorter shelf life than those made with stabilizers and preservatives. Once an opened jar of nut butter begins to interact with environmental factors, its oxidative stability—the chemical reactions between fatty acids and oxygen that cause rancidity—begins to decrease.

How do you know your peanut butter is expired?

A jar of nut butter that's past its prime will begin to taste rancid, bitter, or overly pungent. According to a study on the quality of natural peanut butters during storage, natural PB kept at 50°F (10°C) began demonstrating loss in oxidative stability (or freshness) after just 12 weeks. Alternatively, when stored at higher temperatures of 77°F and 95°F (25°C and 35°C, aka closer to your kitchen’s room temperature), the stability shortened to only four weeks.

Aside from the yucky taste of rancid peanut butter, the spread will also emit a foul odor. If the spread gives off a bitter, metallic, or soap-like scent, it is time to part ways. Additionally, if the color darkens, the texture becomes dry, or there are signs of mold growth, the peanut butter has gone bad. However, don’t be alarmed by natural oil separation; it’s completely normal and a sign of good-quality natural nut butter. And, of course, always check the expiration date to use as a starting point of reference.

How to store peanut butter so it lasts longer

Although peanut butter is one of those foods that don’t need to be refrigerated (technically speaking), it can definitely benefit from some cooler temperatures. In fact, storing nut butters in a dry, cool environment can help them stay fresh for longer. So, should you refrigerate peanut butter after opening? You bet (that is, if it takes you a while to get through an entire jar).

Once opened—if you don’t expect to be using it up in the immediate future—simply place the jar in the fridge to reduce moisture exposure and bacterial growth, which will add months to its shelf life. If you see separation occurring between the solids and oils, flip the jar upside down when stashed away. This will help re-incorporate the ingredients once flipped back, right side up. (Or if you’re pressed for time, agitating the separated liquids with a spoon or spatula will always do the trick.) You can also soften cold peanut butter fast by simply leaving it out at room temperature for 10 to 15 minutes.

Tips to extend the shelf life of your peanut butter

If your household doesn’t consume peanut butter regularly and you’re looking for a way to cut back on food waste, freezing the nut butter will buy you even more time to use it up—think years (!). But this is best for a long-term pantry stocking case; how can you freeze it without having to regularly defrost the entire jar to simply get a spoonful out? We’ve got two genius hack so you can always have ready-to-eat PB in mere minutes, no broken spoons in sight.

1. Freeze it into single-portion cubes

Transfer the contents of your opened jar of PB to ice cube trays to freeze the spread in convenient single-portion chunks. Once solid, drop them into freezer bags for easy access. When ready to use, grab the desired portion out of the bag and simply defrost it for a few minutes. Before you know it, you’ll have pre-portioned cubes of peanut butter conveniently ready for baking a batch of gooey banana peanut butter brownies, decadent peanut butter banana bread, or even just for overnight oats. Swoon. Plus, the single portions are also ideal for a pre-bedtime banana and peanut butter snack that can help boost relaxation and aid in better sleep. We love.

2. Freeze it into no-spreading-necessary, ready-to-eat sheets

Better yet, according to a viral TikTok video, you can also enlist your freezer to make the most perfect vegan peanut butter and jelly sandwich. This trick helps you avoid those terrible bread tears (which can happen as you spread your glob of peanut butter) by freezing thin layers of the nut butter on parchment paper for ready-to-use portions. It also frees up more freezer space than storing a bag of cubes. In the video, Eitan Bernath explains that you should start by spreading a large amount of peanut butter on a sheet of parchment into a thin layer using a spatula. Then, cover the layer with another sheet of parchment paper and press firmly with your hands or using a rolling pin to smooth out the peanut butter into an even, uniform layer.

Next, freeze the parchment-lined peanut butter on a flat sheet tray for at least half an hour to an hour. You can perform the same steps and freeze thin sheets of jam, too (though depending on the consistency, it may not freeze as well as the peanut butter). Once the spreads have completely frozen, remove them from the tray, and cut them into individual-sized portions. If making a traditional PB&J sandwich, cut the layers to match the shape of your bread. Lastly, carefully remove the parchment paper before assembling your sandwich. The result? A delicious PB&J sandwich, minus the torn bread (and more importantly, no expired peanut butter in sight).

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Food Cooking Nutrition

Published Feb 16, 2025

Food Sequencing: What Is It, and Does It Work?

The science behind eating your foods in specific order.

Food Sequencing: What Is It, and Does It Work?

The science behind eating your foods in specific order.

Published Feb 16, 2025

Written by

Christina Manian, RD

Photo: Getty

Published Feb 16, 2025

Written by

Christina Manian, RD

When balanced eating habits come to mind, most of us immediately think of the foods filling our plate. Are they rich in a variety of beneficial nutrients like fiber, protein, vitamins, and minerals while also being lower in others like trans fat and added sugar? Calculating this while also getting a tasty meal on the table can already be a tall order in and of itself. Once you’ve gotten through that step and it’s time to dig in, most of us automatically reach for the most appetizing food on the plate first.

However, some healthcare professionals and health-focused influencers are encouraging us to take a different approach: Food sequencing or eating the foods on our plate in a specific order to maximize benefits. “The concept is based on how different types of foods affect your digestion, metabolism, and even blood sugar levels,” explains Lauren Manaker MS, RDN, LD, a registered dietitian based in Charleston, South Carolina.

If you’ve heard of this concept before or it has piqued your interest, but you haven’t known how to start, you’re in luck. Let’s explore what food sequencing actually entails, if it’s truly beneficial to overall health, and how to employ it in your everyday life–if you’re so inclined.

What is food sequencing?

Food sequencing is a technique that involves eating everything on your plate in a really specific order, which can boost or support many different facets of digestion, from blood sugar levels to the amount of nutrients your body can process. While it’s unclear who thought of the concept or when it was invented, some of the first research on food sequencing was published in 2011 by a group of Japanese researchers aimed at determining the glycemic effect of eating veggies before carbohydrates. Interest in the technique has only grown since that time, with a slew of studies now published on the topic.

“The principle behind food sequencing is that the order in which you eat the macronutrients (carbohydrates, proteins, and fats) and fiber on your plate can influence your digestion, blood sugar levels, satiety, and nutrient absorption,” says Sam Schleiger, MS, RDN, CD, CLT, IFNCP, functional dietitian, women's health specialist, and owner of Simply Nourished Functional Nutrition. This is because of how each of these nutrients are metabolized and utilized in the body.

The generally recommended order for food sequencing is to start with fiber-rich, non-starchy vegetables (basically every option outside of potatoes, corn, legumes, and winter squash), then reach for protein-rich foods and healthy fats. Finish out the meal with any carbohydrate sources.

Does food sequencing actually benefit your health?

A common thread between fiber, protein, and healthy fats (the first foods to reach for, in that order) is that they slow digestion. This results in not only increased feelings of fullness and better energy levels after eating but also improved blood sugar regulation through delayed glucose absorption to prevent extreme sugar spikes and dips. “This is particularly beneficial for individuals with insulin resistance, prediabetes, or diabetes,” explains Schlieger.

While many people may experience higher blood sugar levels (also known as hyperglycemia) after eating, food sequencing can help to significantly reduce these numbers according to research. Food sequencing may also help regulate insulin levels post-meal, as shown in a randomized control trial from 2023. Further, a review found this method to not only be an effective strategy for managing metabolic conditions like type 2 diabetes through blood sugar and insulin control, but a great tool for preventing these diagnoses as well.

Food sequencing may also promote better nutrient absorption. “Fiber-rich and non-starchy vegetables, when consumed first, create a protective, gel-like layer in the gut which slows carbohydrate absorption but doesn’t interfere with nutrient uptake, allowing the body to better absorb vitamins, minerals, and phytonutrients,” says Schleiger.

Starting with fiber first can encourage better digestive health, too, as complex carbohydrates are a major driver of healthy digestion and regularity. Plus, soluble fiber is a key food source for the healthy gut bacteria living in our microbiomes as a prebiotic.

Finally, food sequencing could also help support maintaining your weight—leading to fewer “yo-yo” fluctuations. “By prioritizing fiber and protein, which tend to have lower calorie densities and high satiety effects, food sequencing can help people manage portion sizes and cravings, indirectly supporting weight management goals,” Schleiger explains.

Trying food sequencing

“While food sequencing isn’t a cure-all, it’s a simple and potentially beneficial habit to consider.,” says Manaker. “It’s not restrictive or overly complicated, which makes it approachable for most people.” Plus, it doesn’t require any major eating habit overhauls, food group eliminations, and overall is effectively low-risk.

Starting is pretty darn easy, too. Say you’re sitting down to a dinner of grilled salmon, roasted potatoes, and a colorful salad. Yum! You’d begin your meal with the salad (which many folks already do, especially when out to eat), then enjoy your salmon, and finish with the potatoes. Then, if dessert is on the menu, you’d eat that after the meal, as is the standard practice.

The only time this gets tricky is if your meal is a combination dish–think sandwiches, lasagnas, pastas, or tacos. In this case, you could add a salad to the mix and eat that first, pick around to have your first few bites be mostly veggie-focused, or even pull out a piece of protein from the dish to start with as a pseudo-workaround. Alternatively, you can just forgo the concept for that specific meal. “If it causes stress, it's best to skip it,” Manaker assures. Schleiger concurs, adding “even if practiced occasionally, sequencing is a useful tool for mindful eating that can have positive effects over time.”

What’s most important is listening to your body’s cues when trying this method. If you find that it doesn’t make you feel your best or results in unwanted gastrointestinal symptoms like gas, bloating, diarrhea, or constipation, it may not be the best choice for you. Otherwise, food sequencing can be a great hack for boosting your metabolic and digestive health with minimal additional effort.