If you keep up with the latest diet trends, there’s a new demon nearly every week.
Bread, eggs, coffee – can we eat anything anymore? Thankfully, a little dig into the science debunks the myths. In this edited extract, dietitian Franziska Spritzler explains why these surprisingly healthy foods are unfairly demonised (visit Authority Nutrition for more science on their health benefits).
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1. Whole eggs.
Eggs are one of the healthiest foods you can eat. Unfortunately, people were advised for years to avoid whole eggs. That’s because the yolks, which are high in cholesterol, were believed to raise blood cholesterol and increase heart disease risk.
However, studies show that when you eat high-cholesterol foods such as eggs, your liver produces less cholesterol to compensate. In most cases, blood cholesterol levels remain pretty stable. In fact, whole eggs may help protect your heart health by changing the size and shape of LDL (“bad”) cholesterol. At the same time, HDL (“good”) cholesterol levels and insulin sensitivity increase.
In a 12-week study of people with metabolic syndrome, the group consuming whole eggs experienced greater improvements in heart health markers than the egg white group. They also had greater reductions in insulin levels and insulin resistance.
Eggs also contain easily digested, high-quality protein. They can even help you stay full and satisfied for hours so you consume fewer calories later in the day. In addition, egg yolks are high in lutein and zeaxanthin, which may protect against common age-related eye diseases such as cataracts and macular degeneration.
2. Full-fat dairy.
Cheese, butter and cream are high in saturated fat and cholesterol. However, studies show that high-fat dairy foods don’t negatively affect cholesterol and other heart health markers — even in people with high cholesterol levels or increased heart disease risk. Still, many people consume only low-fat and fat-free dairy products. These products lack some of the health-promoting qualities of full-fat varieties.
For instance, only full-fat dairy contains vitamin K2, which helps protect heart and bone health by keeping calcium in your bones and out of your arteries. What’s more, full-fat dairy products contain conjugated linoleic acid (CLA). One review of several studies found that CLA may help promote fat loss.
Consuming full-fat dairy may also improve your body composition during weight loss and as you age. In a controlled study, older adults who added seven ounces (210 grams) of ricotta cheese to their daily diet for 12 weeks experienced improvements in muscle mass, balance and strength.
3. Coffee.
Although it may cause side effects in caffeine-sensitive people, coffee generally provides many health benefits. Studies show the caffeine in coffee improves mood, as well as mental and physical performance. It may also boost your metabolism.
What’s more, coffee also contains antioxidants called polyphenols, which may reduce disease risk. One study found that men who consumed coffee bean polyphenols before a meal had significant improvements in artery function, compared to a control group.
In an observational study of over 1,700 men, those who drank more than 2.5 cups of coffee per day had lower levels of several inflammatory markers than those who didn’t drink coffee. Researchers note that lower inflammation could be a factor in the reduced cancer risk seen in coffee drinkers.
Both regular and decaffeinated coffee are also linked to a lower risk of type 2 diabetes. In fact, an analysis of 28 studies concluded that drinking coffee daily decreased was linked to a 8 – 33 per cent lower risk of type 2 diabetes. Coffee also appears to have a protective effect on liver health, including slowing the progression of chronic hepatitis C and reducing liver cancer risk.
4. Whole grains.
Whole grains are often claimed to be harmful in certain circles, including the Paleo community. It’s true that grains are not appropriate for everyone. This includes some people with diabetes and grain sensitivities, as well as those following a low-carb diet. However, certain whole grains can have health benefits for other people. In fact, regularly eating whole grains has been linked to reduced inflammation, body weight and belly fat.
Furthermore, oats are shown to benefit heart health, primarily due to their high fibre and antioxidant content. Oats contain a unique fibre known as beta-glucan, a viscous fibre which may help reduce appetite and promote feelings of fullness. In one study, 14 people consumed meals containing different amounts of beta-glucan. Levels of the fullness hormone PYY were significantly higher four hours after consuming the highest amount of beta-glucan, compared to the lowest.
In addition to conventional whole grains such as wheat, barley and oats, there are other grains known as pseudocereals, including buckwheat and quinoa. These are gluten-free and higher in protein than most other grains. Quinoa is especially rich in antioxidants. One study evaluating 10 plant foods from Peru found that quinoa had the highest antioxidant activity.
5. Chocolate.
Most people typically don’t think of chocolate as nutritious, since it’s high in sugar and calories. However, dark chocolate or cocoa may provide several health benefits. First, it’s an antioxidant powerhouse. In fact, cocoa contains flavanols that provide greater antioxidant activity than any fruits, including blueberries and acai.
Dark chocolate has also been shown to increase insulin sensitivity, reduce blood pressure and improve artery function in overweight adults and those with high blood pressure. What’s more, dark chocolate appears to protect against sun damage. One study found that people who ate high-flavanol chocolate were able to stay out in the sun twice as long before turning red.
It’s important to consume dark chocolate with at least 70 per cent cocoa to get these health benefits, which are mainly due to its flavanols.
Are you surprised by any of these?
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