9 Foods That Are Healthier Than You Think
Introduction: Peanut butter, potatoes make you fat? Eggs raise cholesterol? Bananas are high in sugar? Isn't it time to rethink these ideas? Some foods are vilified and avoided altogether. But that's not necessarily the case. Here, the editor introduces 9 foods that are beneficial to your health in moderation. Don't be so quick to judge them.
Finding what to eat can be a difficult task. Some foods are labeled as "healthy," but the reality might be different. Meanwhile, other foods have a bad reputation and are disliked, such as "dark" meat. Here are 9 foods you don't need to刻意 avoid. They are healthier than you think.
1. Avocado
It might seem surprising to call avocado a fatty fruit, but it is indeed one of the few fruits that is. Avocados are rich in heart-healthy unsaturated fats, making them a healthy food. Eating these green guys can help lower your risk of heart disease and stroke, and some guacamole has the same effect.
Enjoying avocado can be very simple—just a few slices on a sandwich or as a dip. Because the flesh of an avocado is creamy, it can be made into various delicious dishes. Dice avocado and mix it with tomatoes and corn to make an avocado salad. Brazilians add them to ice cream; in the Philippines, they mash avocado and mix it with milk and sugar, usually drinking it after dinner. Americans, on the other hand, mash avocado and mix it with tomatoes, onions, cilantro, and spices to make a dish.
2. Spaghetti and Meatballs
The beef in this dish is rich in iron and protein, the tomato sauce contains lycopene, and the pasta provides energy-producing carbohydrates, making this meal a "health hat-trick." If you are someone who is moderate about your protein and lean beef intake, you can enjoy this dish without worrying about overdoing it. However, the portion must be controlled to one serving of cooked pasta with 3 ounces of beef.
3. Banana
Bananas often come under fierce attack for being high in sugar and calories, but everyone can enjoy this seemingly absurdly healthy fruit. A small banana has the same calories, carbohydrates, and fiber as an apple. They contain vitamins C and B6, as well as potassium, which is good for heart health.
4. Peanut Butter
You often hear many people say "eating peanut butter will make you fat." Yes, it does contain fat. But 30% of your daily calories should come from healthy fats, so why not include peanut butter in that? Nuts are also one of the sources for your body to get protein, fiber, and vitamin E. Nuts like peanuts, as well as almonds and walnuts, are also good sources of daily healthy fats.
5. Coffee
Coffee is rich in antioxidants and can add a little vitality to your life. Some studies have shown that drinking homemade coffee can reduce the risk of diabetes and have a brain-boosting effect. However, drinking too much coffee can affect your blood pressure and heart function, causing symptoms like anxiety and stomach upset. Coffee can help invigorate your mind and body, but it does not provide energy for your body. Coffee can also affect the body's absorption of calcium, which is not good for the long-term healthy development of bones.
6. Corn
Some people don't like corn because it is a starchy vegetable. Yes, it contains starch because it is actually a grain! One cup of corn contains 5 grams of protein, 4 grams of fiber (more than 25% of your daily needs), and vitamin B, which produces energy for the body. Corn oil is rich in unsaturated fatty acids and is an inhibitor of cholesterol absorption, which can lower plasma cholesterol levels and prevent coronary heart disease.
You can eat corn in many different ways, such as corn porridge, tortillas, or popcorn, all of which are healthy whole grain choices. Corn can be boiled for soup or tea, or ground into cornmeal, corn cakes, etc. Puffed corn kernels are very bulky and can satisfy the hunger of obese people after eating, but they contain very few calories afterward, making them one of the substitutes for weight loss.
7. Chicken Thigh
As "dark" meat, chicken often carries the bad reputation of "causing fat and arterial blockage." "Dark" meat is rich in healthy unsaturated fats, and chicken thighs are also more affordable than skinless chicken breast. Therefore, adding chicken thigh meat to your weekend dinner menu is a good choice.
8. Potato
There is a starchy vegetable you might avoid—potato, it's a nutritional "factory." A medium-sized potato contains 165 calories, 5 grams of fiber, 4 grams of protein, 10% of your daily iron needs, and 70% of your daily vitamin C needs. Do you like french fries? Baking some "fries" in the oven can save you over 300 calories and 20 grams of fat.
9. Egg
Eggs contain a certain amount of cholesterol, but that doesn't mean they should be listed as forbidden foods. According to the American Egg Board, a healthy adult can eat two eggs a day, and this will not have a significant impact on cholesterol levels in the blood.