The media is constantly bombarding us with stories of how bad certain foods are and how the latest research shows we shouldn’t eat particular foods. You can read one report that says red wine is good for you and another that says we should avoid it altogether.
But, some foods that were once off limits are making a comeback. We take a look at 18 so-called “bad” foods that can actually be part of a balanced diet.
Fatty Fish
Oily fishes, such as salmon, sardines, mackerel, and tuna are brimming with omega-3 fatty acids which are essential for our heart health and brain function. In the past, the high fat content in fish was frowned upon but the advice now is to aim for two servings of oily fish per week, according to The American Heart Association.
Avocados
Creamy avocados have got a reputation for being bad for us due to the high calories and fat content. But, in reality avocados are loaded with healthy monounsaturated fats, which can help lower bad cholesterol and keep you feeling fuller for longer. This fruit is also a good source of fiber, potassium, and vitamins, making it a healthy choice overall.
Coffee
Coffee is often blamed for increasing anxiety and making us feel jittery and overtired. While the FDA advise us to have no more than 400 mg of caffeine a day, they don’t say that we should abstain from it completely. In moderation, coffee can improve cognitive function and help us stay focused and there are some studies by John Hopkins indicating it can help reduce coronary heart disease.
Dark Chocolate
While too much chocolate, especially milk chocolate, is not good for us due to the sugar content, it turns out not all chocolate is bad. Dark chocolate, that contains at least 70% cocoa, is rich in antioxidants and may even improve heart health and mood. A small square or two can be enjoyed guilt free as part of an overall healthy diet.
Eggs
There was once a concern about how much cholesterol there was in eggs, with health professionals in 1968 advising people not to eat more than three eggs per week, according to Zoe. But, science has evolved and now eggs are an excellent source of protein, containing essential amino acids your body needs.
Coconut Oil
While coconut oil does contain saturated fat, it’s a medium-chain triglyceride (MCT), which your body metabolizes differently. MCTs may offer some benefits like increased satiety and a slight boost in metabolism so the advice is to consume in moderation rather than avoid it altogether.
Starchy Vegetables
Potatoes, corn and other starchy vegetables often get sidelined for their higher carb content. But, they’re packed with essential vitamins, minerals, and fiber. The key is to be aware of portion control and try to bake these vegetables for maximum flavor and nutrition content.
Canned Beans
Canned beans are a convenient and affordable way to incorporate protein and fiber into your diet. They’re also a great source of folate, potassium, and magnesium. You will need to make sure they have been rinsed to reduce the sodium content, which was one reason advice in the past was to avoid these products. Today, many brands are using water instead of brine in their cans so it’s not as much as an issue.
Frozen Fruit
Frozen fruit is a lifesaver for busy people who want to add a healthy boost to smoothies, yogurt parfaits, or baking. Freezing preserves the majority of nutrients found in fresh fruit, making it a budget-friendly and versatile option rather than being frowned upon like they once were.
Full-Fat Yogurt
While low-fat yogurt may seem like the healthier choice, full-fat yogurt offers some advantages. The healthy fats in full-fat yogurt can keep you feeling fuller for longer and may even aid in nutrient absorption. In addition, lower-fat dairy usually uses sweeteners and artificial flavoring, which is not good for us in high quantities.
Grass-Fed Beef
While all red meat should be consumed in moderation, grass-fed beef may offer some health advantages over grain-fed beef. Grass-fed cows are typically leaner and contain higher levels of omega-3 fatty acids and conjugated linoleic acid (CLA), which may have some health benefits.
Butter
In small amounts, real butter can be part of a healthy diet. It’s a natural source of vitamins A and D, and some studies suggest grass-fed butter may offer additional health benefits. There’s also an argument that people will eat less butter as they know it has a high fat content but when they choose margarines and spreads they may end up consuming more of it.
Peanut Butter
Peanut butter is a classic for a reason. While it’s never healthy to only ever eat peanut butter on your sandwich it can be enjoyed in moderation as it’s a great source of protein. Peanut butter also contains healthy fats, fiber, and various vitamins and minerals.
Nuts
Nuts were often avoided due to their high fat content and calorie content. But, nuts are now celebrated for their healthy fats, protein, and fiber and are used as a healthy snack or in baking to add extra nutrients. Nuts also contain essential nutrients like magnesium and vitamin E which help reduce the risk of heart disease.
Organ Meats
Offal meats like liver and kidneys were once common, but fell out of favor as people thought they weren’t nutritious. The truth is, offal is in essential nutrients like iron and vitamin B12 and can be enjoyed as part of a balanced diet.
Fermented Foods
Fermented foods like Kimchi, sauerkraut, and kombucha are very on trend at the moment due to the benefits they have on gut health. These fermented foods, once resigned to the past, contain good bacteria which creates balance in our digestive system.
Soy Products
Soy foods were considered a fad and concerns were raised about high sodium contents and concerns about the hormones found in the products. Now, soy-based foods like tofu and tempeh are now recognized as a good source of plant-based protein, which is great for those who follow vegetarian or vegan diets.
Bone Broth
Traditionally viewed as a culinary leftover, bone broth has become a trendy health food. Health fans can’t get enough of it, but it’s rich in collagen, protein, and minerals, which can promote gut health and joint support.
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