- With new research coming out, foods that you once thought were “bad” are now actually good for you.
- Not all research is the same, but it’s best to look to authoritative sources like the National Institutes of Health or the American Diabetes Association.
- The key is taking these foods in moderation and checking their source and quality.
Bread quickly breaks down into sugar. That can be a convenient source of fuel for your body. However, the key is the source of your bread. Instead of white bread, which is usually stripped of most of their nutritional benefits, go for whole grains. They’re packed with fiber that can keep you feeling fuller longer.
There are lots of types to choose from now instead of the nutritionally white pasta restaurants usually have. There are kinds of pasta that offer higher protein, higher fiber, and are gluten-free too. Try plant-based pasta or some lentil or brown rice pasta along with your veggies.
The thinking was that fat makes you fat. However, dietitians actually say fat is necessary for life. The key is in the source. Red meats have saturated fats that are associated with heart disease. Unsaturated fats can be found in olive oil and avocados and can help improve cardiovascular health according to a study published in the Journal of the American Heart Association in 2015.
The American Journal of Public Health published a study in 2013 that suggests that saturated fats from dairy products don’t pose the same health risks as saturated fats you get from meat. Fat is actually filling, and adding 2% or whole milk to a balanced diet can be healthy.
Egg yolks are sometimes discarded because they contain the egg’s cholesterol. However, a 2015 study in the American Journal of Clinical Nutrition suggests that cholesterol from food doesn’t necessarily increase the body’s cholesterol levels. The yolks are a natural food source of vitamin D, B6, B12, A, and E.
Aside from carbs, potatoes provide the body with your daily dose of vitamins B6, C, and potassium. Just make sure that you either bake or roast your potatoes instead of frying them or eating them as French fries.
Fruits have naturally occurring sugar (mostly fructose) which the body digests differently than table sugar (sucrose). Fruit sugar doesn’t spike your insulin. What makes these two sugars different is what comes with fruit sugars. The fruit itself is rich in fiber, vitamins, and other nutrients unlike sodas or junk food.
Small portions that complement other foods are okay because nut butter is rich in protein but is high in calories. Pair a spoonful of peanut butter with some fruit like an apple.
It’s a plant-based food, so it has the potential for nutritional value. Research also suggests that drinking coffee (like maybe a cup in the morning) lowers the risk of Parkinson’s disease as well as other conditions.
Remember, wine is only good for you in moderation. A glass of wine a night can benefit your gut health, heart health, and strengthen your bones.
Source: The Healthy