In today’s fast-moving culture, eating right all the time is challenging. Foods marketed as “natural” or “healthy” may actually contain hidden risks in the form of refined sugars, unhealthy fats, or additives. A label that reads “100% fresh juice,” may contain only a trace amount of real fruit juice.
Weeding through the disinformation to track the benefits and disadvantages of every food can be time-consuming and confusing. Is bread really bad for you? Is butter or margarine healthier? What are the heart benefits of eating dark chocolate? This discussion of five favorite foods and their health benefits will answer these questions and dispel some common food myths.
Almonds
Several universities and health organizations have reported that almonds have now surpassed peanuts as America’s favorite nut. Versatile and delicious, almonds also boast one of the longest lists of health benefits in the nut category. Weight management, improved heart health, and longer life-spans made the list, no doubt due to the high fiber, antioxidants, and vitamin E levels in almonds.
According to the Journal of the American College of Cardiology, tree nuts, such as almonds, are associated with a lower risk of cardiovascular disease. It does make sense to choose wisely how you consume your almonds. Raw almonds, almond butter, and almond milk are good choices if you’re looking for the impressive health benefits of this healthy, tasty food.
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Avocados
Fruits and berries are among the tastiest health foods. Avocados, while technically a fruit, are different from their high-carbohydrate counterparts. Most of the calories in avocados are from a healthy fatty acid called oleic acid. Reduction of inflammation and cancer prevention top the list of benefits associated with oleic acid. Loaded with healthy fats, fiber, potassium, and vitamin C, avocados are a healthy choice at any meal.
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Ezekiel Bread
You’ve undoubtedly heard that the processed grains in bread are not all that good for you. They are hard to digest, can cause blood-sugar imbalances, and the gluten in wheat can contribute to inflammation in some people. You don’t have to give up bread in order to be healthy. Ezekiel bread is made from organic, sprouted whole grains and legumes. Because sprouts are a nutritious, whole food that contains all of the enzymes needed for digestion, many people who are sensitive to starches do well with Ezekiel bread — and it’s surprisingly yummy, given its health value.
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Butter
Good news! Butter isn’t bad for you. In fact, it’s much better for you than margarine or low-fat dairy products. A recent European Journal of Nutrition study is among many studies showing that people who eat full-fat dairy have a lower risk of type-2 diabetes and obesity. Dairy from grass-fed cows offers even more nutrition benefits, including healthy fatty acids such as conjugated linoleic acid which helps reduce fat, build muscle, and increase energy. Eating some butter, in moderation, is as nutritious as it is delicious.
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Dark Chocolate
For decades, studies have revealed the health benefits of dark chocolate, mostly owed to the high antioxidant content. A 2016 Journal of Nutritional Science article noted that dark chocolate contains phytonutrients called flavonoids — plant-based chemicals that work as antioxidants. Dark chocolate with at least 70% cacao may play a role in heart health, weight loss, and cancer prevention. Because higher cacao-content chocolate generally has less sugar and less unhealthy fat, it’s a good idea to stick with the good stuff if you’re interested in the health benefits of dark chocolate.
These beneficial foods are a few of many options for great-tasting healthy foods. When making changes to your diet or nutrition plan, focus on the foods you love and increase your intake of the ones that have impressive health benefits. It is possible to prioritize your health and nutrition needs without having to give up your favorite foods.
