FOODS THAT HAVE A BAD REPUTATION BUT ARE ACTUALLY GOOD FOR YOU
Medically Reviewed by Dr. Sony Sherpa (MBBS)
In today's health-conscious world, individuals are increasingly mindful of their dietary choices. While some foods are considered beneficial, others have been unfairly maligned. In this article, we explore eight foods that might surprise you with their health benefits.
1. Eggs (with yolks)
Eggs are a nutritious whole food packed with proteins, vitamins, minerals, antioxidants, and fat. They are an affordable source of protein, readily available, and easy to cook. It can also help our bodies absorb vitamins when consumed with other foods.
For many decades, eggs have garnered a bad reputation, possibly due to their high cholesterol content. Some studies have even linked eggs with heart disease.
Egg yolks are high in cholesterol. A single egg yolk meets half of the daily recommended requirement of cholesterol. The liver regulates cholesterol production based on dietary intake. When you consume more cholesterol through food, the liver compensates by producing less cholesterol. Conversely, when dietary cholesterol consumption is low, the liver produces more cholesterol. This adjustment helps to manage cholesterol levels in the body, and the extent of this regulation can be influenced by factors such as genetics, overall diet, and individual health conditions.
Although still debatable, several studies have reported a diminishing link between eating eggs and the increasing risk of heart disease. Research has also explained that a high-cholesterol diet does not always translate into high blood cholesterol.
For most healthy adults, it is safe to eat 1-2 eggs a day. However, limiting your weekly intake to no more than 4-5 eggs may be best if you are at risk for cardiac disease or have high blood cholesterol.
2. Fat
Most of us have the notion that anything with fat is bad for our health. But what many of us do not know is that some kinds of fats are healthier than others. Unsaturated fats are usually considered healthier than saturated fats and trans fats, which studies have associated with an increased risk of heart disease.
Some of the foods high in unsaturated fats are avocados, olive oil, peanuts, and canola oil. Monounsaturated fats are heart-healthy. They are known to lower inflammation in the body.
Avocados contain antioxidants such as zeaxanthin and lutein. These protect against age-related degeneration of the eye. Avocados and nuts are also rich in omega-3 fatty acids, which can stave off senile memory loss and are essential for cognitive function.
3. White Rice
Most people consider white rice to be an unhealthy form of carbohydrate.
It is believed that white rice loses its nutrients with the removal of bran (the outer layer), germ (nutrient-rich core), and hull (the hard protective coating). However, in many countries, white rice is enriched with additional nutrients such as vitamin B (niacin, thiamine, folic acid, etc.) and iron. White rice has also been linked with weight gain and obesity. However, the results of scientific research are inconsistent. It appears that white rice is neither detrimental nor favorable for weight fluctuations.
It is also great for people with gluten-sensitivity diseases, as white rice is naturally gluten-free. Additionally, pregnant women may benefit from the extra folate in enriched white rice.
However, while white rice can be a part of a balanced diet, it is best to consume it in moderation.
4. Cheese
Cheese has been long considered unhealthy. Consumption of cheese has been associated with weight gain and an increased risk of heart disease. But is it true that you have to cut cheese out of your diet?
Cheese is rich in protein, calcium, fat, vitamins, phosphorus, and zinc. One of the best sources of calcium, cheese consumption may contribute to bone health, helping to prevent osteoporosis and dental cavities. A calcium-rich diet has also been linked to a lowering of blood pressure. The high vitamin B12 content in cheese also prevents anemia. These health benefits mainly apply to natural, unprocessed cheeses; in contrast, processed cheeses often contain additives and higher sodium levels, which can diminish their nutritional value and health benefits.
Large population-based studies have shown that cheese does not worsen the risk of diabetes, heart disease, or cancer. A 2018 study reported that fermented dairy products like cheese have a positive effect on cardiovascular health.
Remember that cheese is a calorie-dense food. Results suggest that it is best to limit your cheese intake to 50-80 grams (1-2 servings) a day for optimal health. Consuming cheese in moderation can also help ease inflammation, protect blood vessels, and improve gut health.
5. Potatoes
Some people call potatoes the diet-wrecker, while others say they are fine. However, the contribution of potato consumption to diet and health is significant.
Potatoes are high in many nutrients, like carbohydrates, protein, fats, sodium, potassium, manganese, and vitamins. However, the real deal-breaker here is not the high amount of starch and calories in potatoes but how they are cooked.
We love our French fries and fried potatoes, served with lashings of sour cream and cheese. Certainly, these are not good for our health, but the humble potatoes get more blame than they deserve.
Plain baked potatoes, when consumed with their fiber-rich skin, are naturally fat-free and contain zero cholesterol. In addition, it contains fiber and proteins, keeping us full for long periods of time. A 2021 study found that consuming baked potatoes reduced blood pressure and the risk of heart disease.
Potatoes can be a great addition to your diet when cooked right and consumed in moderation. They are versatile, satiating, and packed with antioxidants and nutrients.
6. Bacon
There is a love-hate relationship with bacon for many. We enjoy the crunchiness and flavor of bacon but are guilt-ridden afterward. But is it as bad as some health experts warn?
Bacon is often equated with fat. However, about 50% of the fat in bacon is monounsaturated, which is also found in heart-healthy olive oil.
The cholesterol present in bacon is also slightly on the higher side. But unless you eat 22 pieces of it, you will still keep your cholesterol intake below the recommended daily allowance (RDA).
Bacon has no sugar and a low amount of carbohydrates. It contains micronutrients essential for the body, such as vitamin B. It also contains other essential minerals, including potassium and selenium. Bacon provides a good source of selenium, contributing up to 50% of the daily recommended dietary intake, and contains some potassium, though not a significant portion of the daily requirement. Selenium functions as an antioxidant, while potassium supports bone health.
However, the salt in cured bacon is a significant concern. Each serving (3 slices) contains 1/4th of the RDA for sodium. Therefore, it is crucial to watch your portions, and as with all processed food, stick to the golden rule of moderation is key.
7. Beef
There are differing opinions about the health impact of beef. Some nutritionists and health experts believe red meat is healthy, while others do not. It is an age-old food debate, but what is the role of red meat in a diet?
Meats are nutritious, and beef is no exception, being a potent source of protein and essential for building and maintaining muscle mass. It contains four essential vitamins, including vitamins B2, B3, B6, and B12, along with iron. These support good health and well-being.
Beef is also rich in zinc, which is essential for healthy nails, hair, and skin. It also contributes to normal cognitive function, reproduction, fertility, and the maintenance of testosterone in men.
L-carnitine, an amino acid essential for transporting fats into the mitochondria for burning, is naturally present in large amounts in beef. The amino acid has been associated with a 27% reduction in mortality in patients with heart failure. Furthermore, it lowers cholesterol levels and improves fasting blood sugar levels in type 2 diabetes.
Beef is also a great source of glutamine. Glutamine offers health benefits such as protecting cells from damage, strengthening the immune system, reducing the risk of chronic diseases, and potentially slowing the aging process. It is an extremely significant “building block of protein” that increases strength and stamina.
Despite these benefits, why does beef get a bad reputation? Probably because of the way it is cooked and the frequency of consumption.
Baking, boiling, roasting, or grilling are some healthy ways to cook beef. Moreover, it is recommended that you limit your red meat consumption to less than 6 ounces per week (around 1-2 servings).
Final Thoughts
Over the years, many foods have garnered a bad reputation. This could be attributed to incorrect or outdated information, how these foods were cooked, or simply because we overeat them.
Some foods are not bad for your body if you cook them right and eat them in moderation. Eggs won’t raise your cholesterol if you do not overeat them, and cheese can be part of a healthy diet. High-fat foods have often been unfairly criticized. Potatoes and white rice can provide significant health benefits, and beef and bacon should not be discarded either. These foods can fit well into our healthy lives, provided they are consumed mindfully as part of a balanced diet.
Lastly, while this article explores the potential health benefits of certain foods, it is important to note that individual nutritional needs vary. To ensure a safe and effective dietary approach, particularly for individuals with underlying health conditions, consult a healthcare professional or certified dietitian before making significant changes.
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