8 Foods That Don't Deserve Their Bad Rap – Page 2 of 4

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. Continued on the next page... 3. Coffee Along with adding a little pep to your step, coffee is teeming with antioxidants. Coffee is one of the top sources of flavonoids in the U.S. diet. Research has linked drinking the brewed beverage to a decreased risk of type-2 diabetes and improved mental health as you age. Coffee may also help reduce the risk for type 2 diabetes, Alzheimer’s and Parkinson’s disease. 4. Peanut Butter Creamy Brown Peanut Butter on a background Peanut butter is high in calories, in moderation, it can help you control hunger and manage your weight. But the truth is, not all peanut butter are created equal. Some popular brands are actually the worst, with most containing lot of sugar and variety of hydrogenated oils, it's no wonder it has been classed as unhealthy. Always check the ingredients list, try to choose an organic and natural variety of peanut butter with no added sugar. To keep calories in check, be sure to watch your serving size and stick to no more than two tablespoons. Continued on the next page... 5. Eggs & Egg Yolks Whole Eggs do contain some cholesterol, but if you have been avoiding eggs because you heard that they contain too much cholesterol, you may be surprised to hear that, as per the American Egg Board, healthy individuals can eat up to two eggs per day without significantly affecting blood cholesterol levels. Eggs are also full of vitamins A, D, and the antioxidant lutein. Don't skip the yolks! In addition to three grams of protein, egg yolks are packed with vitamin D, phosphorus, riboflavin, choline, and selenium. 6. Potatoes Potatoes often get a bad rap for making people pile on pounds, but this starchy vegetable is high in carbs, a good kind (complex) that provides sustained energy to your system. Potatoes are a nutrition powerhouse. A medium potato has 165 calories, 5 grams of fiber, 4 grams of protein, 10 percent of your daily iron and 70 percent of your daily vitamin C needs. Potato skins are the source of antioxidants that provide heart health and anti-cancer benefits. Potatoes are also rich in potassium and are a good source of fiber. Try to eat baked, roasted or grilled potatoes versus french fries or chips. Eat one before your workout, its B vitamins will provide longer-lasting energy. Continued on the next page... 7. Bananas Often shunned for their high sugar and carb content, bananas are an extremely healthy fruit that everyone can enjoy. A medium banana has 110 calories and 14 grams of sugar, almost same calories, carbs and fiber as an apple. Bananas' high levels of potassium help lower blood pressure, and bananas are a good source of antioxidants and vitamin C, which can help combat free radicals known to cause cancer. Bananas also have the amino acid tryptophan, which research suggests is linked with preserving memory and boosting mood. 8. Dark Chocolate Dark chocolate (not milk chocolate) that’s at least 70% cacao improves the elasticity of blood vessels, which improves blood flow, reduces the chance of stroke, and helps you maintain healthy blood pressure. A chocolate lover’s dream come true. A 2008 study published in the American Journal found that overweight individuals who consumed a dark chocolate bar had improved blood vessel health and decreased blood pressure as compared with those who ate a placebo. Try to look for dark chocolate with a higher cacao level (60% or higher), as that will mean more antioxidants and less added sugar. Stick with one to two ounces per day only to avoid the unwanted side effect of eating too much: weight gain. Do you enjoy or avoid these foods? Are there any that we have missed? Leave a comment below and let us know.

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