There are some foods that have gained a bad reputation over the years, but recent studies have shown that they may actually be healthier than we thought. Rather than labeling foods as ‘good’ or ‘bad’, health experts suggest approaching the idea with nuance and exercising common sense. It is important to focus on a balanced diet of whole, minimally-processed foods and listen to your body’s hunger cues while still enjoying most things in moderation.
Potatoes, despite being known as empty carbs, are actually rich in vitamin C, potassium, and fiber. They contain flavonoids, carotenoids, and phenolic acids which can protect against cardiovascular disease and cancer, and provide an anti-inflammatory effect. The resistant starch in potatoes can improve insulin sensitivity and benefit the health of the gut microbiome. Eggs, often avoided due to their high cholesterol content, are a low-calorie source of protein and contain important nutrients like choline, biotin, and vitamin A. It is best to include eggs in your diet in moderation and prepare them by poaching, boiling, baking, or scrambling.
Coffee, when consumed in moderation, can have a variety of health benefits such as reducing the risk of diseases like Alzheimer’s, Parkinson’s, heart disease, Type 2 diabetes, and certain types of cancer. Butter, often avoided for its high fat and cholesterol content, contains beneficial fatty acids, fat-soluble vitamins, and butyric acid which can benefit the microbiome. High-quality cheese can provide probiotic benefits when made from fermented milk, and dairy consumption may reduce levels of LDL cholesterol and the risk of stroke. Whole milk dairy products may also be linked to a lower risk of obesity and Type 2 diabetes, and some evidence suggests they could be heart healthy.
Nuts, despite being high in calories, offer a range of health benefits such as improved heart health, reduced inflammation, better blood sugar control, and support for weight management. Dark chocolate, rich in polyphenols and antioxidants, can benefit the heart, reduce inflammation, improve brain function, and strengthen immunity. Fatty fish like salmon and sardines contain healthy fats like monounsaturated and omega-3 fatty acids which are beneficial for heart health, brain function, and overall well-being. It is important to include these foods in moderation and balance dairy intake with other nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins.
In conclusion, many foods that have been unfairly labeled as ‘unhealthy’ can actually provide numerous health benefits when consumed in moderation. It is important to focus on a balanced diet of whole, minimally-processed foods and listen to your body’s hunger cues while still enjoying a variety of foods. Including foods like potatoes, eggs, coffee, butter, cheese, milk, nuts, dark chocolate, and fatty fish can contribute to overall health and well-being. By being mindful of portion sizes and choosing high-quality options, you can enjoy a diverse and nutritious diet that supports your health goals.
