For better or worse, some foods are made – what we said – reputation. You know, we always skip a handful of foods on the menu, away from the grocery store in order to adjust the “unhealthy” list. But that could be a mistake – it turns out that many edible villains have unfairly won the “bad” packages, and according to recent research, some of them may even be healthier than we originally thought.
The same is true. After all, most health experts agree that marking foods “good” or “bad” doesn’t really serve us or our nutritional goals in the long run. As Dr. Stephen Dahmer,director Andrew Will Integrated Medical Center, “Depriving or strictly avoiding certain foods will give a sense of introvert to tables and forks, and that’s nothing business.”
Instead, he said it’s better to contrast the idea of “unhealthy” food with nuances and train some old-fashioned common sense. “It is more productive to consider the environment in which you eat these foods and the overall balance of your diet,” he explains. “Focus on the whole, the least processed foods and listen to the body’s hunger cues so that you can support overall health and well-being while still enjoying most things in moderation.”
With that in mind, here is a list of nine foods you might overlook with reliable health benefits. Who knows, maybe you’ll even consider adding them to your “healthy” list.
Potato
Potatoes may be The ultimate comfort foodbut they are not just empty carbohydrates. They are actually rich in vitamin C, potassium and fiber. They are also high in flavonoids, carotenoids and phenolic acids, which are also high in According to the studycan prevent cardiovascular diseases and cancer, and also provide anti-inflammatory effects. Potatoes also have resistant starch Discovered improve Insulin sensitivity And is very beneficial to the health of the gut microbiome. However, the way you prepare is really important – to make the resistant starch form, cooled potatoes should stand for at least 12 hours after cooking. And, if you really want to get Maximum profit From your little stuff, you might also want to consider using water on your skin.
egg
Eggs are not good for cholesterol rap, but now there is a lot of evidence suggestion The cholesterol in eggs may not actually affect a person’s overall blood cholesterol level, so it’s worth increasing your diet. After all, they are a low-calorie source of protein and contain many nutrients such as choline, biotin, and vitamin A. Cooking versatilityDahmer explained. Still, he recommends sticking with poaching, boiling, baking or scrambling to get the best.
coffee
it is known Drink too much coffee It may cause damage to our nerves, but if you don’t overdo it, it can Lots of health benefits. It is rich in antioxidants and is associated with reduced risks Several diseasesincluding Alzheimer’s disease, Parkinson’s disease,,,,, heart disease,,,,, Type 2 diabetes,even Certain types of cancer. To avoid disturbing or experiencing a terrible caffeine collapse, no more than four cups per day. And, remember that not everyone deals with caffeine the same way.
butter
The high fat and cholesterol content of butter usually disconnects people from health-conscious diners. However, this may be better for you than you think. Not only does it contain many beneficial fatty acids and fat-soluble vitamins like A and E, but it can even help your body absorb fat-soluble nutrients from other foods. It is also a source of butyric acid, which can make Microbiome regulates metabolism and Promote intestinal health. But perhaps the most promising health benefit of butter is that it contains CLA (combined with linoleic acid), which may Increase immune function and Have anti-cancer properties. Remember, herbivorous is the best – it contains more good fats. And, don’t overdo it. As Dahmer points out: “Ultimately, it’s key to make dietary choices in mindfulness and moderation.”
cheese
Cheese may not be the first food to think of when you think of developing a healthy diet, but it can actually be a good source of calcium, healthy fats, and protein. It also contains important nutrients, e.g. Vitamin B12 and phosphorus, consumer dairy products may even Lower levels of harmful LDL cholesterol and Greatly reduce the risk of stroke. High-quality cheese can also provide probiotic benefits when made with fermented milk, as Damer points out Fermented food– Like kefir and yogurt Pickle,,,,, Taste oand Sauerkraut – This is another category worthy of appreciation. “These foods are rich in probiotics that support gut health and immune function. Although they have the potential to promote digestive health and overall well-being, fermented foods have long been ignored or avoided,” he said.
Whole milk
Interesting fact: Milk consumption in the United States has dropped by 47% since 1975. But if you are one of the retainers who still prefer real milk – object Oats, almonds or soybeans– In your coffee, you may want to consider accessing the full fat version, rather than skimming. Recent Research It shows that whole milk dairy products may be associated with obesity and type 2 diabetes risks, and Some evidence A small amount of whole milk product can even be healthy. But remember that when it comes to dairy products, “moderate and high-quality, minimally processed options are key,” Dahmer suggests. “Practice partly controlling and balancing dairy intake, as well as other nutritious foods such as fruits, vegetables, whole grains and lean protein.”
nut
Nuts will certainly be high: They are 650 to 700 calories per 100 grams depending on the variety. But that doesn’t mean they should be avoided altogether – in fact, some Research Discovering them can even help you maintain your weight. “Nuts are a valuable supplement to a healthy diet that provides a range of health benefits,” Damer explained. “Nutritions rich in healthy fats, protein, fiber, and essential vitamins and minerals, regular consumption is linked to improvements Heart health,,,,, Reduce inflammation,,,,, Better blood sugar controland Support weight management. “However, he does recommend enjoying their modest enjoyment: “Good size is a small amount or an ounce (28 grams),” he said, and he doesn’t have to worry about choosing in baked and original situations, both types of beliefs contribute. Similar nutritional contentalthough the baked version is Easier oxidationwhich means they can become more rotten faster.
chocolate
This is probably the best news on the list, although it is not new. But just in case you need some reminder Health Benefits of ChocolateHere is: Chocolate is rich in polyphenols and antioxidants, both of which can benefit the heart and reduce inflammation. And, according to A lot of researchIt also improves brain function and strengthens our immunity. But don’t use this as an excuse to load your favorite childhood sweets: high-quality dark chocolate with lots of healthy cocoa solids, which is really the best. And skip white chocolate – it contains only cocoa butter without any of the same health benefits.
Fat fish
“I often advise patients to rethink certain unfair foods, one of which includes fat – especially those found Fatty fish and sardines,” Damer said. These foods contain healthy fats, such as monounsaturation and omega-3 fatty acidsThis is good for heart health, brain function and overall well-being. “Since our bodies cannot produce only these important fatty acids, it is important to eat them in foods, and if you are vegetarian, don’t emphasize: Flax seedsavocados, nuts and some algae may also bring many of the same benefits.
Popcorn
If you are looking for snacks, go for popcorn. It’s healthy (when the air pops up, no Oil) and a study It was found that those who ate popcorn had 22% more fiber in their diet than those who had no news because almost all of us lacked the necessary nutrition. If you want to enhance popcorn, try adding Saccharomyces cerevisiae (tastes like cheese) or flavored collagen to make it healthier.
dried fruit
While not all dried fruits are healthy (aka, avoiding fruits marked as “crystalline,” meaning they are coated with sugar), there are a few delicious fruits that have health benefits. Taking iron-rich raisins can help during your period; dates, raisins, apricots and figs are fast sources of energy. Black cherries can help sleep.
