So many of our favorite foods have somehow gotten a bad rap somewhere along the way when they can actually be good for us. Whether it’s because of outdated research, someone’s one-sided story, or old wives’ tales, we’ve shied away from these foods in an effort to eat healthier. But I’m here to set the record straight about the “unhealthy” foods that aren’t quite as unhealthy as we think!
Peanut Butter
Peanut butter gets shame for its high fat content, but it’s important to note that it is of the unsaturated variety (aka the heart healthy fat). In addition, peanut butter serves as a good vegetarian protein source and is chock full of vitamin E, which acts as an antioxidant in disease prevention and in maintain healthy, youthful skin. We often forget that fat is essential to our diet in our fear that it will pack on the pounds, but as long as you stick to a 2 tbsp serving, you’ll get all of the benefits while keeping your figure.
Peanut butter does get a bad rap for being high in sugar and trans fat as well, which decrease its health value. To avoid this, make sure the only ingredients in your jar is peanuts and (optional) salt. Nix the oils, partially hydrogenated oils, and added sugars to keep your health and your waistline in check.
Eggs
The egg yolk, in particular, is shunned for its high fat and cholesterol content, when in reality, the yolk is the most nutritious part of the egg! Yes, the yolk is where all of the fat is contained, but it also is an excellent source of essential nutrients such as choline, iron, potassium, folate, biotin, selenium, and vitamins A, E, D, and B.
The cholesterol content is nothing to worry about, either. Dietary cholesterol has very little effect on blood cholesterol levels – the bigger factor is excessive saturated fat intake.
Coconut Oil
Coconut oil is often considered unhealthy because of its high percentage of saturated fat, but this fat is actually in the form of medium-chain triglycerides (MCTs) (in comparison to the short-chain of saturated fats and long-chain of unsaturated fats). MCTs are broken down immediately and ultimately less fat is available to circulate throughout the body and deposit in fat tissue. Thus, coconut oil can aid in weight loss as well as providing protection against heart disease and free radical damage.
Potatoes
The white variety of potato gets a bad rap for being high in carbohydrates and starch and an easy way to gain weight. But potatoes are actually a great source of nutrients, such as folate, fiber, and vitamins B6 and C. The key is to stick to the right portion size and cooking method: cooking and then chilling potatoes (as for potato salad) lowers the amount of resistance starch, which in turn creates a lower spike in blood sugar.
Avocados
Like peanut butter, the high fat content of this fruit leaves most people weary of eating it. But avocado is rich in the heart healthy monounsaturated fats in addition to carrying 20 vitamins and lutein for healthy vision. So go ahead and indulge in a little chips and guacamole!
Stay healthy, Collegiettes!