When bad foods turn good

Other foods high in saturated fat, such as dairy, cakes and pastries, and are out but soy, including tofu and soya milk, is recommended.

Other foods high in saturated fat, such as dairy, cakes and pastries, and are out but soy, including tofu and soya milk, is recommended.

Published Jul 17, 2012

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Are you shying away from bad foods that are actually good for you? With all the hoopla about healthy eating, it’s hard to separate fact from fiction. As a nutrition consultant, I’ve come to realise there is no shortage of surprises and superstitions in the world of nutrition. Here are reasons to enjoy some of your favourites.

Gluten and wheat

They are “the most demonised ingredients beyond high fructose corn syrup and hydrogenated oil”, says Melissa Abbott, culinary director at the Hartman Group, a company specialising in consumer research.

Yet decades of studies have found that gluten-containing foods, such as whole wheat, rye and barley, are vital for good health and associated with a reduced risk of diabetes, heart disease, cancer and excess weight.

Research suggests that less than 1 percent of the population is gluten intolerant and must eradicate it to ease abdominal pain and other symptoms, including the ability to fully absorb vitamins.

Eggs

In recent decades, their high cholesterol content has been thought to play a role in increasing LDL (“bad”) cholesterol and heart disease risk.

But studies have not confirmed a correlation between eggs and increased heart disease risk. The major determinant of LDL is saturated fat, and while eggs are high in cholesterol – 184mg in the yolk – they’re relatively low in saturated fat — about 1.6g in the yolk.

The Japanese, among the biggest egg eaters in the world, have low cholesterol and heart disease rates, in part because they eat a diet low in saturated fat. In contrast, Americans eat eggs alongside sausage, bacon and buttered toast.

Potatoes

Potatoes have been blamed for increasing blood glucose levels, insulin resistance, excess weight and Type 2 diabetes.

But many foods, including wholewheat bread and wholegrain cereals, cause similar spikes in blood glucose, and are correlated with superior health and lower body weights.

Studies that lump potato products together, including potato chips and french fries, could be doing potatoes a disservice. “It’s an easy food to attack; but the meal pattern may be the culprit,” said David Baer, a US Department of Agriculture research leader.

Potatoes are a great source of potassium, Vitamin C and fibre that many cultures relied on as a nutritious staple for centuries. And they were not fat.

Fruits

People often ask me if fruit is too high in sugar, especially for diabetics. This fear of fruit, I believe, is left over from the Atkins craze, which discouraged eating some fruits on the grounds that they are high in carbs.

Avoiding fruit could actually damage your health. Study after study over decades shows that eating fruit can reduce the risk of some cancers, heart disease, blood pressure and diabetes.

Fruit is high in water and fibre, which help you feel full with fewer calories, one reason why eating it is correlated with lower body weight. Even though they contain simple sugars, most fruits have a relatively low glycemic index. That is, when you eat fruit, your blood sugar raises only moderately, especially when compared with refined sugar or flour products.

Several health organisations, including the US Dietary Guidelines, the National Cancer Institute, and the American Heart Association, recommend Americans eat at least five cups of fruits and vegetables a day because of their health benefits.

Soy

Though popular for centuries in many Asian cuisines, soy is sometimes seen as dangerous after studies found elevated rates of breast cancer among rats when they were fed a concentrated soy derivative.

But studies looking at whole soy foods in humans have indicated the reverse may be true.

Soy, “when consumed in childhood or adolescence may make breast tissue less vulnerable to cancer development later in life and probably has no effect on breast cancer risk when consumption begins in adulthood”, said Karen Collins, nutrition adviser with the American Institute for Cancer Research. Evidence was so strong for protection against heart disease that the FDA allowed a health claim for labels on soy food products, she added.

Alcohol

Alcohol is feared because of the potential for abuse and alcoholism and complications such as liver disease, which are valid concerns.

But decades of research shows that moderate alcohol consumption “can reduce deaths from most causes, particularly heart disease, and it raises HDL (good) cholesterol”, the USDA’s David Baer said.

Wine may have additional benefits because grapes are filled with nutrients called polyphenols, which reduce blood-clotting, inflammation and oxidation.

The key is to drink alcohol moderately and with meals. What’s moderation? The equivalent of one glass of wine a day for women and two for men.

Fried Foods

While it’s true that frying food usually increases its caloric content, as long as food is fried in healthful oil, not butter, shortening or trans fat, and is eaten in moderation, it isn’t less healthy. In fact, fat-soluble vitamins A, D, E and K, and heart-healthy, cancer-preventive carotenoids such as beta-carotene (in carrots and sweet potatoes), lycopene (tomatoes) and lutein/zeaxanthin (deep-green leafy vegetables such as spinach and kale), need fat in order to be absorbed by the body. – The Independent

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