Satanized foods that are really good for your health

This type of advice (saying that this or that food is bad) sometimes comes from outdated research or studies that are too small to be meaningful. In fact, some foods that people often think of as unhealthy can offer health benefits if eaten in moderation.

This article looks at demonized foods that may be good for your health.

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Let’s start.

whole eggs

The nutrients in eggs can turn them into one of the healthiest foods you can eat.

For years, experts advised people not eat whole eggs because the yolk was high in cholesterol. At the time, some believed that eating egg yolks could raise blood cholesterol and increase the risk of heart disease.

However, it now appears that when you eat high-cholesterol foods like eggs, your liver produces less cholesterol to compensate. In most cases, blood cholesterol levels remain fairly stable.

In fact, whole eggs can help protect your heart health by changing the size and shape of LDL cholesterol (bad). At the same time, HDL (good) cholesterol levels and insulin sensitivity they increase.

In a 12 week study in people with metabolic syndrome, the whole egg group experienced greater improvements in markers of heart health than the egg white group. They also had greater reductions in insulin levels and insulin resistance.

Eggs also contain high quality protein easily digestible. They can help you stay full and satisfied for hours so that eat fewer calories later in the day.

Egg yolks are also rich in lutein and zeaxanthin. These can help protect against common age-related eye diseases such as cataracts and macular degeneration.

whole dairy

The cheesethe Butter and the cream They are high in saturated fat and cholesterol.

However, studies indicate that high-fat fermented dairy products, such as cheese, do not negatively affect cholesterol and other markers of heart health, even in people with high cholesterol levels or an increased risk of heart disease.

The intake of Butteron the other hand, can increase LDL (bad) cholesterol and can increase the risk of heart disease.

Many people consume only low-fat and fat-free dairy products. However, these products they lack some of the health-promoting qualities of whole varieties.

For example, only whole milk products contain vitamin K2that helps protect heart and bone health to the keep calcium in the bones and out of the arteries.

Whole milk products also contain conjugated linoleic acid (CLA). A review of several studies found that CLA supplements may help promote fat loss.

However, full-fat dairy products can be high in calories and saturated animal fat. People should consume them in moderation.

Legumes

Legumes include beans, lentils, peas, chickpeas, and peanuts. They are rich in protein, minerals and fiber.

Nevertheless, some people think they are unhealthy. This is because they contain phytates and others antinutrients that prevent the body from absorbing minerals like zinc and iron.

This only seems to be a concern for people They do not eat meat, poultry or fish. those who eat meat absorb enough of these minerals from foods of animal origin and legumes do not inhibit its absorption.

In any case, There are ways to reduce antinutrients in healthy plant foods.

vegetables too they are rich in potassium, magnesium and other minerals. Several studies have found that they reduce inflammation, lower blood sugar and promote heart health.

Also, beans are a excellent source of fiber, including soluble fiber. Studies suggest that soluble fiber can reduce appetite, promote satiety, and decrease appetite. calorie absorption of the food.

raw meat

There is some evidence that both processed and unprocessed red meat can increase the risk of heart disease, Colorectal cancer and other diseases.

However, raw meat is an excellent source of high-quality protein. It has been an important part of the human diet and may be what allowed humans to develop larger brains and complex at a time when high-quality plant-based foods were not available.

Animal proteins, including meat, can improve function muscular. A study in older women who ate lean beef found an increase in muscle mass and strength.

He also saw reductions in some inflammatory markers, although some studies have linked red meat intake to higher levels of inflammation.

The meat is also one of the best sources of heme iron. Your body absorbs this type of iron more easily.

In general, the Animals’ meat grass-fed seems to be the healthier option. Contains more CLA than grain-fed meat, as well as more fatty acids Omega 3.

When eaten in moderation, meat can provide essential nutrients. However, be careful not to overcook it, as charred and overcooked meat can be detrimental to your health.

Coffee

The coffee Contains caffeine, a powerful stimulant. In high doses, caffeine can have adverse effects.

However, unless you are sensitive to caffeine, consuming it or drinking coffee in moderation can provide a number of health benefits.

Studies indicate that caffeine in coffee can improve mood, as well as physical and mental performance. It can also increase your metabolism.

Coffee also contains antioxidants called polyphenols, which can reduce the risk of disease.

People use caffeine to relieve headaches and improve performance in endurance sports. It can also help with depression, Alzheimer’s, and Parkinson’s disease.

In a studymen who consumed coffee bean polyphenols before a meal had significant improvements in arterial function, compared to a control group.

In an observational study that included more than 1,700 men, those who drank more than 2.5 cups of coffee a day had lower levels of several inflammatory markers than those who didn’t drink coffee.

Also, people who drink regular or decaf coffee may have a lower risk of type 2 diabetes. Scientists who analyzed 28 studies found an 8 to 33% lower risk of type 2 diabetes among people who drank coffee every day .

Finally, coffee may also have a protective effect on liver health. May slow the progression of chronic hepatitis C and reduce the risk of liver cancer.

Canned and frozen vegetables

People often find canned and frozen vegetables less nutritious than fresh vegetables. However, unless you pick and eat vegetables directly from your garden, this may not be true.

Research shows that canning and freezing vegetables while they are fresh retains most of their nutrients. Conversely, fresh foods can lose nutritional value on the way to the supermarket. Conservation also results in less waste and less expensive products.

One study looked at the vitamin C content of peas and broccoli that had been frozen for 12 months. It was similar to that of vegetables bought in the supermarket and higher than that of vegetables stored at home for several days.

Blanching or boiling quickly kills bacteria and helps keep the colors and flavors of vegetables intact. However, blanching vegetables before freezing or canning can lead to a loss of vitamins C and B and their antioxidant capacity.

However, very little additional loss occurs after the vegetables are frozen or canned.

On the other hand, vitamins A and E, minerals and fiber are retained during the blanching process because they are more stable in water. Therefore, the levels of these nutrients in fresh, frozen, and canned vegetables are similar.

Salt

Eating too much salt or sodium can raise your blood pressure and increase your risk of heart disease and stroke.

However, salt is also a critical electrolyte. It helps maintain fluid balance and keeps your muscles and nerves working properly.

The US Dietary Guidelines for 2015-2020 recommend that healthy adults consume less than 2.3 grams of sodium per day (78Trusted Source).

That said, some people they may have problems if they consume very little salt.

The American Diabetes Association recommends consuming between 1.5 and 2.5 grams of salt per day if you have diabetes.

The results of a large observational study in more than 130,000 people suggested that people without high blood pressure should not limit their sodium intake to less than 3 grams per day. For these people, doing so can increase the risk of heart disease.

Some people may benefit from a low-sodium diet, but it may not be good for everyone. Your doctor or dietitian can tell you how much salt is best for you.