If you’re avoiding foods because of scary labels like “fats,” “cholesterol,” and “carbs” you might be skipping out on some serious nutrition gold, all thanks to outdated food myths. Nutrition pros say these once-vilified items are actually full of benefits…and deserve a spot back on your plate. Despite health experts trying to re-educate the public on the benefits of supposedly “bad” foods, they still have a bad rep and need to rehabilitate their image. Here are some key “naughty” foods that belong on your “nice” list:
- Eggs: You might’ve heard eggs are high in cholesterol and that’s true! Eggs contain about 200mg of cholesterol in every yolk but what remains is that the entire egg “is a packed nutritional powerhouse.” Seattle based dietitian Angel Planells added that eggs “include plenty of protein and vitamin D.” “But what about the cholesterol?” you might be asking… The American Heart Association, has recommended eating no more than three or so eggs a week but other research has said the cholesterol in our diets is “weakly” related to the harmful cholesterol that clogs your arteries in your bloodstreams.
- Avocados: A staple in burrito bowls and bffs with toast and eggs, avocados are known for being a “healthy fat.” Keyword: healthy. The rebranded superfood contains about 22 grams of fat in a medium sized fruit. Academy of Nutrition and Dietetics spokesperson and registered dietitian Lena Beal explains “this is healthy fat … the types of fats that help to lower your heart risk.” So next time, extra guac please!
- Popcorn: Movies and buttery popcorn are a match made in heaven but popcorn is rarely given credit where credit is due. The mighty mini snack according to Chicago registered dietitian and author Dawn Jackson Blatner belongs in the same whole grain hall of fame as pretzels and crackers. Beal adds popcorn “has wonderful fiber in it,” and suggests the healthiest way to go in on a bucket is in the comfort of your own home, air popped or made with a little vegetable oil, with not a drop of butter in sight. Beal also reminds people to check the labels for grocery store popcorn due to additions like sugar or salt which can affect people with health conditions like diabetes or high blood pressure.
- Coffee: It’s hard to find a person who doesn’t like to start their day with a cup o’ joe but what about the brouhaha about possible carcinogens? While that warning hasn’t stopped…pretty much everyone… Studies showed coffee actually lowered certain cancer risks and might’ve gotten the bad rap because coffee drinkers often smoked cigarettes at the time of the study that labeled them as liquid cancer. Nowadays, research pegs coffee as a possible way to lower risks of depression due to high levels of antioxidants and as a well known stimulant for putting a little pep in your step.
- Frozen Veggies: People always say “fresh is best” but when it comes to frozen veggies that couldn’t be farther from the truth. Planells explains “frozen fruits and vegetables are picked at the peak of freshness and full of nutrients. Blatner adds having the fruits and veggies in your freezer arsenal are great in a pinch when you run out of the fresh stuff (or it goes bad after being forgotten in the crisper drawer.)
- Nuts: As we said with avocados, there are some good fats in this world and you can find them in the smallest of places…like nuts! Nuts, specifically walnuts, almonds, pistachios, hazelnuts and pecans, have “the highest amounts of monounsaturated and polyunsaturated fats,which are good for your heart,” Beal says. But buyer beware, “macadamias and cashews are higher in saturated fat,” she says, “so should be more occasional treats,” and also “watch your portions: An ounce of nuts has 160 to 200 calories.”
- Full-fat Salad Dressing: Start spreading the news, full-fat salad dressings are back on the menu. Blatner reveals raw veggies are better absorbed into the body when accompanied by a fat source. That includes avocados, nuts, seeds and a full-fat salad dressing made with a healthy olive or avocado oil. Beal even points out that “bottled dressings with reduced fat often have extra sugar or salt to add flavor, making them less healthy choices.”
Source: AARP