7 ‘bad’ foods that really aren’t so bad
1. Gluten and wheat They are “the most demonized ingredients beyond high fructose corn syrup and hydrogenated oil,” said Melissa Abbott, culinary director at the Hartman Group, a company specializing in consumer research. Yet decades of studies have found that gluten-containing foods, such as whole wheat, rye and barley, are vital for good health, and are associated with a reduced risk of diabetes, heart disease, cancer and excess weight. The confusion about gluten, a protein, has caused some people to avoid eating wheat and other grains. Only about 1 percent of the population, or less, cannot tolerate gluten and must eradicate it from their diet to ease abdominal pain and other symptoms, including the ability to fully absorb vitamins.
2. Eggs Eggs also don’t deserve their bad reputation. In recent decades, their high cholesterol content has been thought to play a role in increasing LDL (“bad”) cholesterol and heart disease risk. But cholesterol in food is a minor factor contributing to high blood cholesterol for most people, and studies have not confirmed a correlation between eggs and increased heart disease risk. The major determinant of LDL (bad) cholesterol is saturated fat, and while eggs are high in cholesterol — 184 milligrams in the yolk — they’re relatively low in saturated fat.
3. Potatoes Potatoes have been blamed for increasing blood glucose levels, insulin resistance, excess weight and Type 2 diabetes. A recent Harvard study linked potato eating with being overweight, blaming it on the blood glucose rise. But the study lumped all potato products together, including potato chips and french fries, very fattening versions of potatoes usually eaten in large portions alongside hamburgers, hot dogs, and sodas. Potatoes are a great source of potassium, Vitamin C and fiber that many cultures — Scandinavians, Russians, Irish, and Peruvians — relied on as a nutritious staple for centuries. And they were not fat.
4. Fruits People often ask me if fruit is too high in sugar, especially for diabetics. This fear of fruit, I believe, is left over from the Atkins craze, which discouraged eating some fruits on the grounds that they are high in carbohydrates. Avoiding fruit could actually damage your health. Study after study over many decades shows that eating fruit can reduce the risk of some cancers, heart disease, blood pressure and diabetes. Fruit is high in water and fiber, which help you feel full with fewer calories, one reason why eating it is correlated with lower body weight.
5. Soy Though popular for centuries in many Asian cuisines, soy is sometimes seen as dangerous after studies found elevated rates of breast cancer among rats when they were fed a concentrated soy derivative. But studies looking at whole soy foods in humans have not found a connection. In fact, the reverse may be true. Soy, “when consumed in childhood or adolescence may make breast tissue less vulnerable to cancer development later in life and probably has no effect on breast cancer risk when consumption begins in adulthood,” said Karen Collins, registered dietitian and nutrition adviser with the American Institute for Cancer Research.
6. Alcohol Alcohol is feared because of the potential for abuse and alcoholism and complications such as liver disease, which are valid concerns. But decades’ worth of research shows that moderate alcohol consumption “can reduce deaths from most causes, particularly heart disease, and it raises HDL (good) cholesterol,” the USDA’s David Baer said. Wine may have additional benefits because its grapes are filled with nutrients called polyphenols, which reduce blood-clotting, inflammation and oxidation. The key is to drink alcohol moderately and with meals. What’s moderation? One serving daily for women and two servings for men, with a serving being 5 ounces of wine, 12 ounces of beer or 1.5 ounces of spirits.
7. Fried foods While it’s true that frying food usually increases its caloric content, that doesn’t necessarily make it unhealthful. As long as food is fried in healthful oil instead of butter, shortening, or trans fat, and it’s eaten in moderation, it isn’t less healthy. In fact, fat-soluble vitamins A, D, E, and K, and heart-healthy, cancer-preventive carotenoids such as beta-carotene (e.g., carrots, sweet potatoes), lycopene (e.g., tomatoes) and lutein/zeaxanthin (deep-green leafy vegetables such as spinach and kale), need fat in order to be absorbed by the body.
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