For better or worse, some foods reputation. You see, there are only a handful of foods that we always skip off the menu, avoid shopping at the grocery store, or put on our “not healthy” list. But that could be wrong. As it turns out, many of these edible villains have been unfairly labeled as “bad,” and a recent study suggests that some of them may be healthier than we originally thought. I don’t know.
The same goes for that. After all, most health experts agree that labeling foods as “good” or “bad” doesn’t actually help us or our nutritional goals in the long run. I am.as Dr. Stephen Dahmerdirector of Andrew Weill Center for Integrative Medicine “When you cut out or strictly avoid certain foods, the guilt is on the table and on the fork, but it doesn’t matter what’s there.”
Instead, he says it’s best to approach the concept of “unhealthy” foods with nuance and use some good old common sense. “It’s more productive to consider the context in which these foods are consumed and the overall balance of the diet,” he explains. “By focusing on minimally processed, whole foods and listening to your body’s hunger cues, you can enjoy most things in moderation while supporting your overall health and well-being.”
With that in mind, here is a list of nine foods with proven health benefits that you may have overlooked. Maybe you might consider adding them back to the “healthy” list, at least once in a while.
1. Potato
Potatoes may be the ultimate comfort food, but they’re more than just empty carbohydrates. In fact, it’s rich in vitamin C, potassium, and fiber. It is also rich in flavonoids, carotenoids, and phenolic acids. According to research, may prevent cardiovascular disease and cancer while providing anti-inflammatory effects. The resistant starch obtained from potatoes is found It improves insulin sensitivity and is highly beneficial for the health of the gut microbiome. But the cooking method really matters. Cooled potatoes should be left for at least 12 hours after cooking to allow resistant starch to form before eating. And if you really want to get it, The biggest advantage Consider eating spuds with the skin on.
2. Eggs
Eggs have a bad reputation for being high in cholesterol, but there’s now a lot of evidence suggest The cholesterol found in eggs may not actually affect a person’s overall blood cholesterol levels, so it may be worth adding eggs to your diet. After all, eggs are a low-calorie source of protein and are loaded with good-for-you nutrients like choline, biotin, and vitamin A. It’s about nutrients and culinary diversity,” Dahmer explains. “Including them in moderation as part of a varied and balanced diet contributes to overall health and well-being.” Still, for maximum benefit, poaching, boiling, baking or He recommends sticking to scrambling. “Don’t fry it,” he says.
3. Coffee
We all know that drinking too much coffee can have negative effects on your nerves, but it also has many health benefits if you don’t drink too much. It is rich in antioxidants and is associated with reduced risks of: some diseasesinclude Alzheimer’s disease, parkinson’s disease, Heart disease, type 2 diabetes,Furthermore certain types of cancer. To avoid getting jittery or experiencing the dreaded caffeine crash, limit yourself to no more than four cups a day. And remember, not everyone treats caffeine the same way.
4.Butter
Butter contains a lot of fat and cholesterol, so health-conscious people usually can’t consume butter. But it may be better for you than you think. Not only does it contain many beneficial fatty acids and fat-soluble vitamins A and E, it may also help your body absorb fat-soluble nutrients found in other foods. It is also a source of butyric acid, which is beneficial for health. The microbiome that regulates metabolism and Promote gut health. But perhaps butter’s most promising health benefit is that butter contains CLA (conjugated linoleic acid). enhance immune function and Has anti-cancer effect. Remember, grass-fed is best. Grass-fed foods contain more good fats. And don’t overdo it. As Dahmer points out, “The bottom line is to approach your food choices with mindfulness and moderation.”
5. Cheese
Cheese may not be the first food that comes to mind when you think of eating healthy, but it’s actually a great source of calcium, healthy fats, and protein. It also contains important nutrients such as vitamin B12 and phosphorus, and when you consume dairy products, Lowering harmful LDL cholesterol levels and Significantly reduces the risk of stroke. High-quality cheese can also provide probiotic benefits when made from fermented milk. As Dahmer points out, fermented foods such as kefir, yogurt, kimchi, miso, and sauerkraut are another category that deserves more recognition. “These foods are rich in probiotics that support gut health and immune function. Even though fermented foods may promote digestive health and overall health, “It has been ignored or avoided for a long time,” he says.
6.Whole milk
Interesting fact: U.S. milk consumption has decreased by 47% since 1975. But if you’re someone who still wants real milk in your coffee instead of oats, almonds, or soy, you might. I would like to consider the full fat version rather than the skim version.Recent the study Shows that whole milk dairy products may be associated with a lower risk of obesity and type 2 diabetes. some evidence This means that even small amounts of full-fat dairy products may be good for your heart health. But when it comes to dairy, “moderate, high-quality, minimally processed options are key,” Dahmer advises. “Be sure to control your portions and balance your dairy intake with other nutritious foods such as fruits, vegetables, whole grains, and lean proteins.”
7. Nuts
Nuts are definitely high in calories. It contains 650 to 700 calories per 100 grams, depending on the type. But that doesn’t mean you should avoid them completely. the study It has been found that it may also help maintain weight. “Nuts are a valuable addition to a healthy diet, offering a variety of health benefits,” explains Dahmer. “They are rich in nutrients such as healthy fats, protein, fiber, and essential vitamins and minerals, which have been shown to improve health when consumed regularly. heart health, reducing inflammation, better blood sugar controland Weight management support” However, it is recommended to consume it in moderation. “A handful or 1 ounce (28 grams) per serving is a good amount,” he says. Also, you don’t have to worry about choosing between roasted and raw.Contrary to popular belief, both types similar nutritional contentThere is a roast version, more likely to oxidizeThat means it can spoil faster.
8. Chocolate
It’s not exactly new news, but it might be the best news on the list. However, remember a little about the health benefits of chocolate. Chocolate is rich in polyphenols and antioxidants, both of which are beneficial to the heart and reduce inflammation. And according to tons of research, can also improve brain function and strengthen immunity. But don’t use that as an excuse to binge on those candy bars you loved as a kid. High-quality dark chocolate with high amounts of healthy cocoa solids is truly the best. Please avoid white chocolate. White chocolate contains only cocoa butter and does not have the same health benefits.
9. Fatty fish
“I regularly advise patients to reconsider certain foods that are unfairly maligned. One such group is fats, especially those found in fatty fish such as salmon and sardines. It contains fat,” Dahmer said. “These foods contain healthy fats, such as monounsaturated fatty acids and omega-3 fatty acids, which are beneficial for heart health, brain function, and overall health.” Since we cannot produce these very important fatty acids on our own, it is important to consume them in food. Vegans don’t need to worry. Flaxseeds, avocados, nuts, and some algae have many similar benefits.
