We've been conditioned to believe that certain foods are unhealthy, which means that if you're trying to diet or eat as healthily as possible, you should avoid them at all costs. Aside from the fact that restrictive dieting is never a good idea, you may be surprised to learn that many of the foods that have always been labelled as "bad" for you are not as bad as they appear. In fact, many of those foods, like nearly everything else, can be part of a wholesome, healthy diet if consumed in moderation.
We spoke to nutritionists and dietitians to get the truth. Here's a look at some classic "unhealthy" foods that really aren't that bad for you.
White Bread
Many people in the health community would never consider eating white bread—it seems like it's whole wheat, multi-grain, or bust. However, if you eat the right kind of white bread, it will not harm you. "Typical grocery store white bread has no nutritional benefits because it is made with white flour, which only uses the endosperm of the wheat," Dr. Schwartz explains.
For those who prefer white bread, he has a solution. Create it yourself: "This way, you have complete control over the ingredients and don't have to worry about putting in additives that companies use to increase shelf-life and create a fluffy consistency."
Chocolate
Chocolate may appear to be the ultimate delight, and it is...but when you buy the correct sort, it can also be rather healthy. "Dark chocolate with more than 70% cacao contains probiotics, which help decrease cholesterol," Rose explains. "Dark chocolate, which is high in polyphenols, has antioxidant and anti-inflammatory qualities that help to fight disease-causing free radicals." Consume that chocolate bar!
Cocktails
Is it true that leading a healthy lifestyle necessitates a complete abstinence from alcohol? Nope! Lindsay Wandzilak, NASM certified trainer, nutritionist, and founder of The Daily, says, "You can certainly have a few drinks a week and it won't harm your healthy lifestyle."
If you're going out for a couple of drinks, Wandzilak recommends tequila. "Because tequila is plant-based, our bodies do a better job metabolising it," she explains. "This means fewer hangovers, less inflammation, fewer starch-based calories, and less belly fat." "When it comes to liquors, tequila in moderation with simple and fresh mixers like fresh squeezed lime juice, water, and agave nectar is easier for the body to digest."
Red Meat
Red meat isn't without flaws, but it's also not something you should avoid at all costs. "Red meat has long been linked to an increased risk of coronary artery disease," says Dr. Alex Schwartz, nutrition scientist and curriculum designer at Precision Nutrition. "However, a study published in 2012 found that the risk varies depending on processing, with a lot of those differences based on the amount of sodium in processed meat (hot dogs, bacon, cold cuts)." "Red meat is abundant in iron and vitamin B12, as well as a good source of protein." Simply choose a piece of steak over a pile of bacon when it comes to red meat.
Pizza
True, the greasy dollar-slice pizza down the street isn't exactly the healthiest option. But, friends, not every pizza is created equal. "Pizza can be high in calories and fat, but it doesn't have to be!" Nona's Nutrition Notes certified dietitian Donna Rose tells Delish. What can you do to make it a better choice? Rose recommends making your own thin-crust pizza with lots of vegetables, tomatoes, and low-fat mozzarella. "Vitamins A and C, as well as potassium, phosphorus, folic acid, beta-carotene, and a slew of other nutrients, are all found in tomatoes."
Is it possible to become carb-free? Now is not the time to trash your potatoes. They're truly beneficial to your health! "They're one of the most cost-effective and nutrient-dense carbohydrates available," Fawkes adds. "White potatoes are high in B vitamins, potassium, folate, magnesium, and Vitamin C, as well as a good source of fibre. To obtain the best health benefits, stick to baked and air-fried foods." Sweet potatoes, of course, are also a fantastic option.
Popcorn
You know, sometimes you simply need a salty, crunchy snack? When you're hungry, pop some corn kernels in the microwave and create a bowl of popcorn. "Popcorn is a high-fiber snack that typically receives a negative rap," says Claudia Hleap, LDN, a registered dietitian. "Popcorn is a whole grain, which means it's high in fibre. It's also full of popped air, so it's lower in calories than many other chip-like alternatives."
Full-Fat Yogurt
It's past time to stop assuming that low-fat food is automatically healthier than full-fat food. Take, for example, yoghurt. "Whole yoghurt, particularly plain yoghurt, has a creamier texture while still being high in calcium and protein," explains Dr. Schwartz. "Recent evidence also suggests that full-fat dairy products, especially yoghurt and cheese, do not have the negative effects on insulin sensitivity, blood lipid profile, and blood pressure that were previously predicted based on sodium and saturated fat content. Furthermore, they do not appear to raise the risk of cardiometabolic disease and, in certain situations, may even protect against cardiovascular disease and type 2 diabetes."
Peanut Butter
Peanut butter, even natural peanut butter, is high in calories, leading some to assume it should be avoided. This could hardly be more untrue. According to Tori Jensen, a registered dietitian at ah.mi Health, many types of peanut butter contain a lot of hydrogenated oils and sugars, which is what makes it "bad" for you. The secret is to purchase natural peanut butter that is made entirely of peanuts and salt. Jensen also reminds out that peanuts are actually peas, not nuts.
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