Has anyone ever told you that a particular food is bad for you and is it now on the list 'forbidden to eat'? Then read on and discover that some assumptions are actually incorrect.
Some foods and beverages get a bad reputation that they do not really earn - often due to incorrect or outdated information. The truth is that quite a few foods that you may think are 'bad' to you actually benefit your health. White rice, eggs (yes, including the yolks) or peanut butter, here are a number of reasons that you might consider eating more often, or at least not completely avoiding your diet.
White rice
One of the healthiest countries in the world, including Japan, enjoys white rice with most meals. Moreover, research has shown that people who eat rice are also less likely to be overweight. White rice has less essential nutrients than brown rice as a result of the processing, but is therefore not unhealthy. You will also be surprised that the bran layer of brown rice contains phytic acid, a substance that degrades the absorption of the minerals zinc and iron. It remains a fact that brown rice is a healthier choice than white rice, but this does not mean that white rice is unhealthy. White rice is absorbed into our bodies more quickly and brown rice is a complex carbohydrate.
Eggs (even the yolks)
Do you avoid eating eggs because you have heard that they contain a lot of cholesterol? Then it will surprise you that recent research has shown that saturated fat - and not cholesterol - is the main cause of a bad condition of the heart. Eggs have been wrongly accused of being unhealthy. A 2013 study showed that a protein-rich breakfast (with eggs) can better control the appetite than a carbohydrate-rich breakfast (such as breakfast cereals). Many people also seem to think that the egg yolk is unhealthy, but in fact the egg yolk is the healthiest part of the egg! It contains a lot of anti-oxidants, vitamins, amino acids and minerals. It contains so many essential nutrients that it is too long a list to mention and also reinforces the absorption of the protein. There is no doubt anymore: eggs are not unhealthy!
Coffee
The caffeine content in coffee can help to start your busy day alert. Coffee is also one of the highest sources of flavonoids in your diet. Flavonoids help improve the health of the heart and protect cells against natural, negative effects of aging. Coffee can help reduce the risk of type 2 diabetes, Alzheimer's and Parkinson's. Many studies have also shown that coffee can have a positive effect on physical performance due to a moderate amount of caffeine. Dutch nutritionists confirm that a moderate amount of coffee (3 - 4 cups a day) can contribute to good health, without health risks. Of course there is a difference in the type of coffee and the additions that can make coffee unhealthy again.
Frozen vegetables
Numerous studies suggest that deep-frozen vegetables contain as many nutrients as the fresh counterparts. Frozen vegetables are a good option because they are picked and processed at the height of freshness, which has locked the nutrients. Fresh products lose nutrients every day that it is not eaten. It is a fact that frozen vegetables often contain more nutrients per portion. Vegetables from the freezer are an excellent solution during the winter months, when fresh vegetables are often more difficult to obtain, come from distant countries or are simply more expensive. Frozen vegetables do not contain any added sodium or preservatives to prolong the shelf life, such as in cans or jars, because it is simply superfluous. In addition, a fresh portion of vegetables is always on hand and can be prepared within a few minutes.
Alcohol
Despite the bad reputation, drinking a moderate amount of alcohol does indeed have health benefits. Moderate consumption is defined as 1 glass per day for women and 2 for men. Moderate alcohol consumption can not only reduce the risk of a heart attack, but also the risk of cardiovascular disease, type 2 diabetes and certain forms of cancer. In addition, moderate alcohol consumption can help keep your brain sharp as you age. A 2011 study showed that moderate drinkers have a 23% lower risk of mental illness, such as Alzheimer's disease. Red wine and dark beers are rich in antioxidants, which improve health and strengthen resistance against diseases. For certain people (pregnant women, people recovering from alcohol addiction, alcohol-sensitive due to hereditary burden or people with liver disease), the benefits of drinking alcohol do not outweigh the risks.
Avocados
An avocado is a fruit, but almost all calories consist of fat, which gives them a high nutritional value. But these are extremely healthy fats that our body desperately needs. Avocados offer more than 20 essential vitamins, minerals and phytonutrients, including vitamins A, C, D, E and K, fiber, potassium and B vitamins. Avocados are also a source of monounsaturated fats and antioxidants, which include protecting your eyes. Avocados appear to act as a true nutrient booster in combination with salsa or salad and also increase the absorption of fat-soluble phytonutrients. This ensures that the healthy fats in avocados also help with weight loss.
Cranberry juice
Fruit juice is known for its high content of natural or added sugars. It is important to remember that cranberry juice is a healthy choice for health and a worthy product within your diet. If you have had a urinary tract infection, chances are that you have tried cranberry juice to relieve the symptoms. However, cranberry juice works best to prevent the infection from returning. Cranberries contain unique flavonoids that inhibit E. coli and prevent this bacterium from attaching to the cells of the urinary tract, where they can multiply and lead to infection. Cranberry juice appears to be much better at preventing urinary tract infections than any other medicine.
Dark chocolate
The dream of every chocolate lover comes true. Chocolate, dark chocolate in particular, has been extensively studied on health benefits, with positive results. Pure chocolate lowers LDL ("bad") cholesterol, reduces the formation of blood clots and is associated with better cognitive performance in the elderly. A recent study has shown that people who are overweight, who got a bar of dark chocolate, the condition of the blood vessels had improved and the blood pressure had decreased, compared with a group of people who ate a placebo. As a general rule, the higher the level of cocoa (66% or higher), the more antioxidants the chocolate contains and the less added sugar. A fact remains that chocolate is high in calories, which can cause unwanted side effects, such as weight gain, due to overproduction. Stop after a single piece and do not immediately eat a whole bar.
Dried fruit
Many line-oriented eaters exclude dried fruit because it is a concentrated source of calories compared to fresh fruit. While this is true, dried fruit can serve as a backup in the absence of fresh fruit. It is also a useful option when you are on the road, because it is easier to carry. Dried fruit can also serve as a replacement for high-calorie, low-nutrient desserts such as cakes or sweets. Dried fruits contain almost the same nutrients as fresh counterparts, so most are a good source of vitamins A, C, potassium, fiber and folic acid. In addition, they are antioxidant powerhouses. Choose the variants where no sugar is added such as dried apricots, apples, cranberries, raisins or prunes. Try them through the yogurt or cottage cheese. Or enjoy dried fruit mixed with nuts as a snack.
peanut butter
Yes, peanut butter contains a lot of calories, but in moderation it can help to prevent hunger and can provide a stable weight. Research has shown that women who eat a portion of peanut butter 2 or more times a week are almost 25% less likely to be overweight than women who do not eat peanut butter. Of course, more research is needed to say that this is only eating peanut butter, but peanut butter is not an unhealthy product. Peanut butter gives a longer feeling of satiety, which suppresses hunger and makes you less tempted to grab unhealthy snacks after eating a sandwich with peanut butter. In addition to the high calorie content, peanut butter also contains many good nutrients that occur naturally in peanuts and nuts. It is important to read the labels carefully, because in the United States there are legal rules for peanut butter that claim that it must contain at least 80% peanuts and artificial sweeteners, preservatives and dyes are not allowed. In the Netherlands, these rules do not apply, so if you want to make a healthy choice, it is best to opt for a biological variant or choose a nut paste
Some foods and beverages get a bad reputation that they do not really earn - often due to incorrect or outdated information. The truth is that quite a few foods that you may think are 'bad' to you actually benefit your health. White rice, eggs (yes, including the yolks) or peanut butter, here are a number of reasons that you might consider eating more often, or at least not completely avoiding your diet.
White rice
One of the healthiest countries in the world, including Japan, enjoys white rice with most meals. Moreover, research has shown that people who eat rice are also less likely to be overweight. White rice has less essential nutrients than brown rice as a result of the processing, but is therefore not unhealthy. You will also be surprised that the bran layer of brown rice contains phytic acid, a substance that degrades the absorption of the minerals zinc and iron. It remains a fact that brown rice is a healthier choice than white rice, but this does not mean that white rice is unhealthy. White rice is absorbed into our bodies more quickly and brown rice is a complex carbohydrate.
Eggs (even the yolks)
Do you avoid eating eggs because you have heard that they contain a lot of cholesterol? Then it will surprise you that recent research has shown that saturated fat - and not cholesterol - is the main cause of a bad condition of the heart. Eggs have been wrongly accused of being unhealthy. A 2013 study showed that a protein-rich breakfast (with eggs) can better control the appetite than a carbohydrate-rich breakfast (such as breakfast cereals). Many people also seem to think that the egg yolk is unhealthy, but in fact the egg yolk is the healthiest part of the egg! It contains a lot of anti-oxidants, vitamins, amino acids and minerals. It contains so many essential nutrients that it is too long a list to mention and also reinforces the absorption of the protein. There is no doubt anymore: eggs are not unhealthy!
Coffee
The caffeine content in coffee can help to start your busy day alert. Coffee is also one of the highest sources of flavonoids in your diet. Flavonoids help improve the health of the heart and protect cells against natural, negative effects of aging. Coffee can help reduce the risk of type 2 diabetes, Alzheimer's and Parkinson's. Many studies have also shown that coffee can have a positive effect on physical performance due to a moderate amount of caffeine. Dutch nutritionists confirm that a moderate amount of coffee (3 - 4 cups a day) can contribute to good health, without health risks. Of course there is a difference in the type of coffee and the additions that can make coffee unhealthy again.
Frozen vegetables
Numerous studies suggest that deep-frozen vegetables contain as many nutrients as the fresh counterparts. Frozen vegetables are a good option because they are picked and processed at the height of freshness, which has locked the nutrients. Fresh products lose nutrients every day that it is not eaten. It is a fact that frozen vegetables often contain more nutrients per portion. Vegetables from the freezer are an excellent solution during the winter months, when fresh vegetables are often more difficult to obtain, come from distant countries or are simply more expensive. Frozen vegetables do not contain any added sodium or preservatives to prolong the shelf life, such as in cans or jars, because it is simply superfluous. In addition, a fresh portion of vegetables is always on hand and can be prepared within a few minutes.
Alcohol
Despite the bad reputation, drinking a moderate amount of alcohol does indeed have health benefits. Moderate consumption is defined as 1 glass per day for women and 2 for men. Moderate alcohol consumption can not only reduce the risk of a heart attack, but also the risk of cardiovascular disease, type 2 diabetes and certain forms of cancer. In addition, moderate alcohol consumption can help keep your brain sharp as you age. A 2011 study showed that moderate drinkers have a 23% lower risk of mental illness, such as Alzheimer's disease. Red wine and dark beers are rich in antioxidants, which improve health and strengthen resistance against diseases. For certain people (pregnant women, people recovering from alcohol addiction, alcohol-sensitive due to hereditary burden or people with liver disease), the benefits of drinking alcohol do not outweigh the risks.
Avocados
An avocado is a fruit, but almost all calories consist of fat, which gives them a high nutritional value. But these are extremely healthy fats that our body desperately needs. Avocados offer more than 20 essential vitamins, minerals and phytonutrients, including vitamins A, C, D, E and K, fiber, potassium and B vitamins. Avocados are also a source of monounsaturated fats and antioxidants, which include protecting your eyes. Avocados appear to act as a true nutrient booster in combination with salsa or salad and also increase the absorption of fat-soluble phytonutrients. This ensures that the healthy fats in avocados also help with weight loss.
Cranberry juice
Fruit juice is known for its high content of natural or added sugars. It is important to remember that cranberry juice is a healthy choice for health and a worthy product within your diet. If you have had a urinary tract infection, chances are that you have tried cranberry juice to relieve the symptoms. However, cranberry juice works best to prevent the infection from returning. Cranberries contain unique flavonoids that inhibit E. coli and prevent this bacterium from attaching to the cells of the urinary tract, where they can multiply and lead to infection. Cranberry juice appears to be much better at preventing urinary tract infections than any other medicine.
Dark chocolate
The dream of every chocolate lover comes true. Chocolate, dark chocolate in particular, has been extensively studied on health benefits, with positive results. Pure chocolate lowers LDL ("bad") cholesterol, reduces the formation of blood clots and is associated with better cognitive performance in the elderly. A recent study has shown that people who are overweight, who got a bar of dark chocolate, the condition of the blood vessels had improved and the blood pressure had decreased, compared with a group of people who ate a placebo. As a general rule, the higher the level of cocoa (66% or higher), the more antioxidants the chocolate contains and the less added sugar. A fact remains that chocolate is high in calories, which can cause unwanted side effects, such as weight gain, due to overproduction. Stop after a single piece and do not immediately eat a whole bar.
Dried fruit
Many line-oriented eaters exclude dried fruit because it is a concentrated source of calories compared to fresh fruit. While this is true, dried fruit can serve as a backup in the absence of fresh fruit. It is also a useful option when you are on the road, because it is easier to carry. Dried fruit can also serve as a replacement for high-calorie, low-nutrient desserts such as cakes or sweets. Dried fruits contain almost the same nutrients as fresh counterparts, so most are a good source of vitamins A, C, potassium, fiber and folic acid. In addition, they are antioxidant powerhouses. Choose the variants where no sugar is added such as dried apricots, apples, cranberries, raisins or prunes. Try them through the yogurt or cottage cheese. Or enjoy dried fruit mixed with nuts as a snack.
peanut butter
Yes, peanut butter contains a lot of calories, but in moderation it can help to prevent hunger and can provide a stable weight. Research has shown that women who eat a portion of peanut butter 2 or more times a week are almost 25% less likely to be overweight than women who do not eat peanut butter. Of course, more research is needed to say that this is only eating peanut butter, but peanut butter is not an unhealthy product. Peanut butter gives a longer feeling of satiety, which suppresses hunger and makes you less tempted to grab unhealthy snacks after eating a sandwich with peanut butter. In addition to the high calorie content, peanut butter also contains many good nutrients that occur naturally in peanuts and nuts. It is important to read the labels carefully, because in the United States there are legal rules for peanut butter that claim that it must contain at least 80% peanuts and artificial sweeteners, preservatives and dyes are not allowed. In the Netherlands, these rules do not apply, so if you want to make a healthy choice, it is best to opt for a biological variant or choose a nut paste
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