8 Foods That Don’t Deserve Their Bad Rap

Nutrition is as important to your gains as exercise, but with fad diets everywhere, and “eat this and don’t eat that” tips from so-called “experts” on social media flooding the internet. How do you get the lowdown on the who’s who of snacking?

Good news, some of those “Bad” foods you avoid like the plague pack a healthy nutritious punch. While there are clearly things you should never put in your mouth. But many of these “Bad” foods don’t deserve their bad rap and can actually be healthy for you.

1. White Rice

White rice gets a bad rap because it is about 90 percent carbohydrates, good especially if you are bulking, in the off-season Jay Cutler opts for white rice over brown in order to keep his calories high, maximizing his muscle mass. White rice is a good source of phosphorous, magnesium and iron. Both white rice and brown rice have about 5 grams of protein and a little over 200 calories per cup.

Brown rice is a high-fiber whole grain (per cup 3.5 grams of dietary fiber; white rice has 0.6 grams per cup), it’s also very high in phytic acid, which can interfere with the absorption of minerals like iron and zinc. It’s perfectly healthy to include moderate amounts of both types of rice in your diet, so no need to completely expel white rice to the land of untouchable foods, especially if you prefer it to brown.

2. Popcorn

If you are eating popcorn only in the movie theater, you are definitely missing out on one of the healthiest whole grains. 3 cups of popcorn contain about 90 calories and 4g of whole grain fiber. Popcorn has one of the highest levels of polyphenols (a chemical found in plants that kill free radicals that damage cells.) of any plant food including most fruit.

If you are eating popcorn only in the movie theater, you are definitely missing out on one of the healthiest whole grains. 3 cups of popcorn contain about 90 calories and 4g of whole grain fiber. Popcorn has one of the highest levels of polyphenols (a chemical found in plants that kill free radicals that damage cells.) of any plant food including most fruit.

The beneficial compounds are concentrated in the darker hulls of the kernel (bits that get stuck between your teeth). Popcorn is 100 percent whole grain; unlike many “whole grain” bread, crackers and other whole grain foods that are only partly made with whole grains. Try to eat air-popped, organic variety, whenever possible.

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