Have you ever had
someone tell you that a certain food was bad for you? Did you stop
eating it and then put it on your “Foods to Never Eat” list? Some foods
and beverages get bad reputations that they don’t really deserve and
sometimes this is due to incorrect or outdated information. The truth
is, quite a few of the foods you may think are “bad” for you may
actually help protect you from chronic diseases and may even help you
peel off pounds. From white rice to whole eggs (yes, including the
yolks!) to pasta, here are 18 surprisingly healthy foods and beverages
that you can consider eating, or at the very least not completely shun
from your diet. Find out why bacon gets a mention on our list, and
consider sharing on Facebook with your friends who may have told you to
avoid a particular food!
1 WHITE RICE
Some of the healthiest nations, including
Japan, enjoy white rice at most meals. Plus, research has found that
people who eat rice are also less likely to be overweight. When eaten
alone white rice has a high glycemic index yet it's rarely consumed this
way and can actually be a "vehicle" to getting in more healthy foods
such as lean proteins and vegetables. While it is true that white rice
is more processed than brown rice, all white rice sold in the U.S. is
enriched with the nutrients that are lost during processing. White rice
has more essential nutrients than brown rice due to this fortification.
It may also surprise you to hear that the bran layer of brown rice
contains phytic acid, an antinutrient which makes minerals such as zinc
and iron unabsorbable. In addition, brown rice contains higher levels of
arsenic than white rice. Consumer Reports released a 2012 chart showing
arsenic concentrations in specific brands of rice products.
2 EGGS (EVEN THE YOLKS!)
If you’ve been avoiding eggs because you heard
that they contain too much cholesterol, you may be surprised to hear
that recent research has found that saturated fat -- and not dietary
cholesterol -- is the primary contributor to poor heart health. Eggs
have been wrongly accused of being unhealthy due to the foods they’re
often served with, namely high-fat sausage or crispy bacon. A 2013 study
showed that high protein egg breakfasts helped control participants’
appetites better than high carb breakfasts such as cold cereal. Don't
skip the yolks! In addition to three grams of protein, egg yolks are
packed with vitamin D, phosphorus, riboflavin, choline, and selenium.
3 COFFEE
In addition to containing caffeine that helps
get you alert for a busy day, coffee is also one of the top sources of
flavonoids in the U.S. diet. Flavonoids are known to help improve heart
health and protect cells from the natural negative effects associated
with aging. Coffee may help reduce the risk for type 2 diabetes,
Alzheimer’s and Parkinson’s disease. What's more, many studies have
found that athletic performance benefits (such as increases in running
speed) can be seen with moderate amounts of caffeine. Public health
authorities seem to agree that moderate amounts of coffee (about three
to four cups per day) can have modest health benefits and no evidence of
health risk. Try to choose organic, sustainable, shade-grown coffee,
whenever possible.
4 PASTA
If you’ve given up white pasta because you
believe it has a high glycemic index, there’s some good news. Pasta,
such as spaghetti or macaroni made from white durum wheat, has a
glycemic index of 45-50, which is considered low. That means eating
pasta won’t cause a quick rise in blood sugar level, and it is more
likely to keep you feeling fuller longer. The key to eating pasta is to
keep your portions to no more than 1 cup cooked. Believe it or not, the
recommended serving size of pasta is 1/2 cup of cooked pasta -- the
amount you can hold in one cupped hand! If you were served that amount
at a restaurant, you’d most likely feel cheated! Most people eat 2 cups
of pasta for a meal. For a more balanced (and filling) meal, prepare
pasta with veggies, seafood or lean protein such as chicken or tempeh,
and top it with a tomato-based sauce rather than a cream-based sauce.
5 FROZEN VEGETABLES
Numerous studies suggest that frozen veggies
have just as many nutrients as their fresh counterparts. Frozen
vegetables are a great option because they’re picked and processed at
the peak of freshness to lock in the nutrients. Since fresh produce
losses nutrients every day that it’s not eaten, it’s not uncommon for
frozen veggies to have more nutrients per serving. Frozen vegetables are
an excellent solution during the winter months when fresh vegetables
are often hard to come by or more costly. They’re also a great option to
have on hand so you can always have include serving of veggies with any
meal within minutes. Frozen vegetables don’t contain added sodium or
preservatives. Plus, they are low in calories and rich in fiber and
beneficial phytonutrients.
6 CANADIAN BACON
Bacon is EVERYWHERE lately, isn’t it? Crispy
regular bacon is packed with saturated fat and sodium, but its cousin
Canadian bacon -- while still high in sodium -- is lower in both
calories and fat and still high in protein. Sodium aside, there’s a lot
to love about Canadian bacon. A one-ounce serving of Canadian bacon has
about 50 calories and two grams of fat, compared to regular bacon, which
has about 165 calories and 14 grams of fat per ounce (i.e. about four
slices of medium thickness). Canadian bacon also provides iron, zinc and
B vitamins, along with the heart-friendly monounsaturated fats. When
choosing Canadian bacon, look for the natural uncured variety (such as
Niman Ranch Uncured Canadian Bacon or Jones All Natural Uncured Canadian
Bacon), as they won’t contain nitrates. Cured bacon (both the regular
kind and Canadian type) contains nitrates, which have been linked with
cancer.
7 ALCOHOL
Despite its sometimes bad reputation, drinking
a moderate amount of alcohol does have health benefits. Moderate
consumption is defined as about one drink per day for women; two for
men. Moderate alcohol consumption can slash risk for heart attack, as
well as heart disease, Type 2 diabetes and certain types of cancer.
Additionally, moderate alcohol consumption can help keep your brain
sharp as you age. A 2011 study showed that moderate drinkers were 23
percent less likely to develop mental diseases, such as Alzheimer’s. In
addition, red wine and dark beers are antioxidant-rich, which may make
certain bevvies even better for you. For certain people (pregnant women,
people recovering from alcohol addiction or with a family history of
alcoholism, and those with liver disease) the risks of drinking still do
outweigh the benefits.
8 AVOCADOS
Avocados are technically a fruit, but nearly
all their calories come from fat, making them nutritionally at least, a
fat. They provide more than 20 essential vitamins, minerals and
phytonutrients, including vitamins A, C, D, E and K; fiber; potassium;
and B vitamins. Avocados are also a source of heart-smart
monounsaturated fats and the antioxidants, lutein and zeaxanthin. These
carotenoids are concentrated in the macula of the eye and may protect
your eyes against age-related macular degeneration. Research from Ohio
State University found that that avocados partnered with salsa or salad
acts as a nutrient-booster and increased the absorption of fat-soluble
phytonutrients.
9 BEEF
If you’re not vegetarian or vegan, but are
instead one of those meat lovers who decided to give up the red stuff in
order to lose weight or to make your diet more heart healthy, you may
be happy to hear that eating moderate amounts of lean beef can actually
help you lose weight and improve your overall diet quality. Today’s beef
is leaner than ever. Many choices of beef sold at supermarkets are
classified as lean, meaning the cuts provide up to 10 grams of total fat
and no more than 4.5 grams of saturated fat in a three and a half ounce
serving. Look for grass-fed, organic beef options. Beef provides
several 10 essential vitamins and minerals including B-vitamins, iron,
zinc and protein.
10 CRANBERRY JUICE
Perhaps you stopped drinking fruit juice
because of the amount of natural or added sugars in it. It's important
to remember that cranberry juice is unique in some of its health
benefits, and is still worthy of inclusion in our diets. If you've had a
urinary tract infection, chances are you’ve tried cranberry juice to
help alleviate your symptoms. However, cranberry juice works best to
help prevent recurrent UTIs in the first place. Cranberries contain
proanthocyanidins or PACs, unique flavonoids that inhibit E.Coli from
adhering to urinary tract cells, where they can multiply and trigger an
infection. A 2011 study at Worcester Polytechnic Institute showed that
cranberry juice, itself, is far better at preventing biofilm formation,
than any element extracted from the berry in pill form.
11 DARK CHOCOLATE
It’s every chocolate lover’s dream come true. Chocolate, more specifically dark chocolate, has been extensively studied for its health benefits, with positive results. Dark chocolate decreases LDL (“bad”) cholesterol, reduces blood clots, and is associated with better cognitive performance in the elderly. A 2008 study published in the American Journal of Clinical Nutrition found that overweight individuals who consumed a dark chocolate bar had improved blood vessel health and decreased blood pressure as compared with those who ate a placebo. As a general rule, look for dark chocolate with a higher cacao level (60 percent cacao or higher), as that will indicate more antioxidants and less added sugar. Also, because all chocolate (even the dark kind) is calorie-rich, stick with one to two ounces per day or else you may have the unwanted side effect of eating too much: weight gain.12 DRIED FRUIT
Many dieters ditch dried fruit because it’s a
more concentrated source of calories than fresh fruit. While this is
true, dried fruit can serve as a stand-in when fresh fruit isn’t a
convenient option -- for instance when you’re traveling. Dried fruit can
also be enjoyed as a replacement for calorie-rich, nutrient-poor
desserts such as baked goods or candy. Dried fruits contain virtually
the same nutrients as their fresh counterparts, so most are a good
sources of vitamins A, C, potassium, fiber and folate. They are also
antioxidant powerhouses. Look for options that have no added sugar such
as dried apricots, apples, cranberries, raisins or prunes. Try them on
top of your oatmeal or mixed with nonfat plain Greek yogurt or cottage
cheese. Enjoy dried fruit with nuts for a healthy satisfying snack.
13 MUSHROOMS
Because mushrooms are white or tan in color,
some assume that they don’t pack the nutritional punch of more colorful
produce like tomatoes or broccoli. But what mushrooms lack in color,
they more than make up for in their health benefits. A serving of about
five medium mushrooms has just 20 calories and contains niacin,
selenium, riboflavin, vitamin D, iron and calcium. They’ve been shown to
help maintain a healthy immune system and may have anti-cancer
properties. According to the American Cancer Society, “Shiitake
mushrooms are promoted to fight the development and progression of
cancer… and are also said to help prevent heart disease by lowering
cholesterol levels.” Mushrooms also act as a great meat replacement in
recipes for vegetarians because they have some of the same flavor
characteristics of meat.
15 SHRIMP
While shrimp IS high in dietary cholesterol,
it contains almost no saturated fat. Recent research has concluded that
unless dietary cholesterol intake is combined with high saturated fat,
it does not elevate blood cholesterol. Like all fish and seafood, shrimp
is a source of omega-3 fatty acids, which help temper inflammation and
may reduce risk for heart disease, Type 2 diabetes and much more. A
serving of shrimp (3.5 ounces) has less than 100 calories, packs in 20
grams of protein and is low in saturated fat. Compared to many other
sources of omega-3s, shrimp has one of the lowest amounts of mercury.
According to Matthew Thompson, Food Editor for EatingWell Magazine,
“It’s important to look for shrimp certified by an independent agency,
such as Wild American Shrimp or the Marine Stewardship Council, which
certifies that wild fisheries are well-managed and sustainable.”
16 PEANUT BUTTER
Yes, peanut butter is high in calories, but in
moderation, it can actually help you control hunger and manage your
weight. In fact, women who eat one serving of nuts OR peanut butter two
or more times per week are nearly 25 percent less likely to be obese and
gain fewer pounds than women who rarely eat these foods according to
recent research from the Harvard School of Public Health. One possible
reason: A snack that includes peanut butter helps you stay fuller longer
due to the protein and fiber content. To keep calories in check, be
sure to watch your serving size and stick to no more than two
tablespoons. Try to choose an organic and natural variety of peanut
butter with no added sugar.
17 POTATOES
Potatoes often get a bad rap for making people
pile on pounds, but according to nutritionists Julie Upton and
Katherine Brooking at Appetite for Health, this bad rap is probably more
about the way potatoes are being prepared – for instance, french fries
or potato chips versus baked, roasted or grilled potatoes. A
medium-sized potato contains just 170 calories. Plus, potatoes are rich
in potassium and are a good source of fiber. Potato skins are also a
source of antioxidants that may provide heart health and anti-cancer
benefits. Finally, Potatoes provide resistant starch, a type of
carbohydrate that cannot be digested so it helps regulate blood sugar
levels while helping to keep you full.
18 POPCORN
If you only eat popcorn when you go to the
movie theater, you’re missing out on one of the healthiest whole grains.
Researchers at the University of Scranton recently reported that
popcorn is literally packed with phytonutrients. The beneficial
compounds are concentrated in the darker hulls of the kernel (the bits
that get stuck between your teeth). The researchers revealed that
popcorn contains nearly twice as many polyphenols compared to a serving
of several types of fruit. What’s more, popcorn is 100 percent whole
grain; unlike many “whole grain” breads, crackers and other whole grain
foods that are only partially made with whole grains. You can enjoy
three cups of popcorn for just 100 calories and it has three grams of
filling fiber. Choose an air-popped, organic variety, whenever possible.
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