Do you remember when we used to think that eggs were the worst enemy for cholesterol? We can't deny that our diets have dramatically changed in the last 50 years. With the introduction of processed foods, convenience meals, and a countless amount of brands trying to make their product as tasty as possible, sometimes, coming back from the supermarket with healthy choices seems like a challenge.
It's important to know which foods shouldn't be seen negatively and which should. Nutrition has evolved so much in these last years, and with so many studies, we've seen that some of the foods that were categorized as unhealthy by our doctors are now seen as healthy choices.
Here's a list of foods that have successfully navigated this journey from nutritional no-gos to dietary must-haves.
1. Eggs
For years, most doctors only allowed eggs in moderation because of their high cholesterol content, with many of us even fearing that they could lead to heart disease and other health problems. However, more recent research suggests that for most of us, dietary cholesterol from eggs has minimal impact on cholesterol levels. Also, eggs are packed with high-quality protein, vitamins, and minerals, so you can enjoy those breakfast eggs without feeling guilty!
2. Butter
Butter was considered an unhealthy ingredient due to its saturated fat content, with many of us buying margarine instead, seen as a healthier alternative. However, we've now learned that natural fat sources, like butter, can be part of a healthy diet when used in moderation. Butter is also perfect for toddlers' and young kids' brain development.
3. Potatoes
Caught in the crossfire of the low-carb diet trend, potatoes were labeled as unhealthy. Yet, these tubers are incredibly nutrient-dense, offering a good dose of fiber, vitamin C, potassium, and various B vitamins. The key is in the preparation: baking or boiling instead of frying can maintain their nutritional profile.
4. Coffee
Coffee has been controversial, with concerns about its impact on health. However, when consumed in moderation, and not right after waking up, coffee has a high antioxidant content and could reduce the risk of several chronic diseases.
5. Dark Chocolate
Previously, chocolate was often dismissed as a sugary indulgence. Yet, dark chocolate, in particular, is rich in antioxidants, including flavonoids, and has been linked to heart health benefits, such as improved blood flow and lower blood pressure. The key is to choose varieties with a high cocoa content and consume them in moderation.
6. Peanut Butter
Peanut butter was once avoided for its fat content, can you believe it? The truth is that natural peanut butter (without added sugars and oils) has been now proven to be a nutrient powerhouse. It's rich in protein and healthy fats, making it a filling snack that can support heart health.
7. Full-Fat Yogurt
The fat-free food trend had a bad impact on some healthy products such as yogurt. Full-fat unsweetened yogurt is now known for its probiotic benefits, contributing to gut health, and its satiating properties, which can help with weight management.
8. Nuts
Nuts were once recommended only in moderation (no more than a handful a day) due to their high fat and calorie content, but now we all should know that nuts contain healthy fats and are an excellent protein source.
9. Avocado
Similar to nuts, avocados were only recommended in moderation due to their fat content. Thankfully, the avocado has made a dramatic turnaround. The fats in avocados are mostly monounsaturated, which is good for heart health. Avocados are also loaded with fiber, potassium, and several essential vitamins, making them a nutrient-dense addition to salads, sandwiches, and more.
10. Coconut Oil
Coconut oil was once demonized for its saturated fat, but it has unique medium-chain triglycerides (MCTs) that are metabolized differently from other fats. It can offer quick energy and may support metabolism.
11. Red Wine
Alcohol, including red wine, was often painted in a negative light due to the risks associated with excessive consumption. However, in moderation, red wine has been acknowledged for its resveratrol content, a compound that may offer heart health benefits and contribute to a longer lifespan.
12. Popcorn
Once villainized as a junk snack, natural popcorn is now seen as a great snack. Its whole grain, fibrous, and low in calories when air-popped and minimally seasoned make it an excellent snack for those movie nights, providing a satisfying crunch without the guilt.
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