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For years, nutrition advice could be summed up something like this:
If you like eating or drinking (fill in the blank), it’s bad for you.
Health experts blacklisted sugar, butter, chocolate, coffee, alcohol,
and eggs.
The Grim Reaper, it seemed, doubled as tiramisu cake. So we
abstained from these forbidden foods or flagellated ourselves while
indulging in them. No longer!
Researchers have found that these foods
are less sinful than we thought and, in some cases, can actually provide
health benefits. Plus, eating real foods in moderation is better for you and the planet than
eating processed imitations.
Find out what makes these “bad” foods not so bad after
all.
1. Butter is (sometimes) better
We all know that butter isn’t good for us. But, according to the
scientists at Harvard Health Publications, a little butter isn’t so bad
and is actually better than stick margarines.
Margarine was thought to
be heart-healthy because, unlike butter, it doesn’t contain cholesterol
or saturated fat. But the common process to convert liquid oil into
margarine by adding hydrogen atoms creates harmful trans fats that, like
butter, increase bad cholesterol in the blood while decreasing the good
kind.
The hydrogenation is essential to create the stick margarine, but
many of the soft margarines in tubs are now made with fewer or no trans
fats and some health experts recommend those over butter. As for the
overall fat and calorie content, it’s a tie–neither will do your
waistline any favors, so use them sparingly.
Learn how to make your own butter here.
2. A good egg
Nutritional experts had long maligned eggs because they are high in
cholesterol, but more recent research revealed that saturated fat — not
cholesterol — poses the greatest risk. Plus, eggs provide protein, iron,
and lutein, a nutrient that helps stem age-related eyesight decline.
(Spinach and other leafy greens are also good sources of lutein.)
The
American Dietetic Association considers eating eggs in moderation a
healthy habit and suggests removing some of the egg yolks to reduce fat
and cholesterol. For example, in a recipe that calls for two whole eggs,
the association recommends substituting with two egg whites and one
whole egg.
Read about organic eggs here.
3. The case for coffee
Forgoing coffee was like a badge of honor in health nut circles, but not
any longer. Recent studies have refuted caffeine’s link to heart
disease, cancer, and high blood pressure. In addition, health experts
now tell us that filling up our mugs has health benefits.
According to
the American Medical Association, regular coffee drinkers are less
likely to have type II diabetes, and their caffeine habit may reduce the
risk of developing colon cancer, liver disease, and Parkinson’s disease.
Researchers have also seen a reduced risk of dementia among people who
drink three to five cups of coffee a day.
Read more about making your
coffee green: Coffee, Good and Green.
4. Sweet sin or simply sugar?
Cane sugar earned a bad rap, sparking a move to replace it with
everything from honey to concentrated fruit juice. Studies show that the
substitutes are no better than the real deal. Whatever the original
source, consuming too many of these sweet simple carbohydrates can cause
health problems like obesity, type II diabetes, and tooth decay. Yet,
cane sugar can be part of a healthful diet in reasonable quantities.
The
World Health Organization recommends limiting added sugar to 10 percent
of daily calorie intake. And as for the new pariah, high fructose corn
syrup, the nutrition gurus say that it’s probably no better or worse
than all the rest. Although food marketers are taking advantage of the
public’s negative perception of high fructose corn syrup, experts say
that consumers shouldn’t be fooled by the new marketing techniques.
In terms of your health, it’s the calories that count.
5. A drink a day
For a long time, science was lockstep with Puritan thinking, shunning
all alcohol. But within the last few years, there has been a growing
body of evidence that alcohol in small amounts is associated with better
health.
Experts believe that having a few drinks a week may reduce your
risk of coronary heart disease and stroke. Studies indicate that red
wine in particular has positive benefits. Rich in antioxidants,
including resveratrol, red wine may help prevent clogged arteries.
Be
warned, though, while it’s tempting to embrace the more-is-better
philosophy, three plus drinks a day will up your risk of liver, mouth,
breast, and throat cancer as well as memory loss. Experts recommend one beverage a day for women and two
for men.
Not exactly a night on the town, but a glass of syrah with
dinner. Not bad!
6. Dispelling the chocolate myth
For ages it seems, parents and health professionals said that chocolate
makes us pimply, rots our teeth, and offers no health benefits. Au
contraire. Chocolate is chock full of minerals and has some of the same
antioxidants found in fruits and vegetables that ward off disease,
particularly heart disease.
Unlike gummy and caramel candies, chocolate
doesn’t stick to your teeth causing cavities. And don’t try to blame
chocolate for blemishes; researchers have found no correlation between
the two. In fact, the antioxidants may improve the appearance of your
skin by combating inflammation from free radicals.
Look for dark
chocolate that contains at least 70 percent cocoa — the higher the cocoa
percentage, the more healthy flavanol antioxidants it contains. (Tea,
grapes, blueberries, and cranberries are also high in flavanols.) The
label should also say non- or lightly alkalized or non-dutch processed.
An even better way to get your flavanol fix is with natural cocoa
powder; when converted into chocolate bars, the cocoa beans lose some of
their antioxidants. Plus, chocolate is a mood-booster, increasing serotonin
in the brain.
Now that you know the truth about these gustatory pleasures, stay calm.
Resist the urge to stock up on all the goodies you have been missing.
Remember that nutritionists, researchers, and doctors universally agree
that moderation is the key. Drink a few cups of coffee, but don’t down
the whole pot. Savor a few squares of chocolate, but try not to make
eating the whole bar a habit.
And go ahead, order that piece of tiramisu
every once in a while. It won’t kill you.
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