Bad Foods that are Good for You

Why You Need to Eat Red Meat, Butter and Salt

Feb 18, 2009 Beverley Ann

Your diet is in for a rehaul once you realise why even 'so-called' bad foods like cheese and nuts can actually be good if consumed in the right amount.

Diets come and go, but none stick thanks to their strict rules that leave us craving for foods like chocolate, butter and salt that we're brainwashed to think we shouldn't eat. But we need foods from all groups and, when eaten in the right amounts, they won't cause the problems we all fear.

So here are some 'baddies' that your diet shouldn't be without.

Red Meat

The absorption of iron from red meat is more efficient than other sources like green leafy vegetables and it contains some essential amino acids that cannot be found in chicken or beans. Choose leaner cuts like flank steak or sirloin and stick to about three ounces of it twice a week. Throw it on the grill with some veggies and you have a balanced and nutritious meal ready in a flash.

Butter

It's a good source of vitamin A, high in trace minerals and selenium, which is a powerful antioxidant. You can safely indulge as long as you don't exceed your daily saturated fat percentage. Packed with anti-carcinogenic butyric acid, it also keeps the thyroid gland and endocrine system working smoothly as well. To keep the flavour on your morning toast, use reduced fat butter.

Salt

Research has found that people who maintained a low-salt diet had four times more heart attacks than those who ate it in appropriate amounts. Along with potassium, it's the main electrolyte for heart and nervous system function and, when dehydration occurs, its an important part of the isotonic solution that prevents against the loss of consciousness and heart trouble. Avoid processed foods, which tend to be high in salt and stay within 4g-6g per day. Try naturally produced salts like Hawaiian sea salt or Himalayan salt that are believed to be more beneficial than commercial brands.

Nuts

A study in California proved that those who ate nuts daily had a 60 per cent less chance of a heart attack than those who rarely consumed them. They are one of the best sources of plant protein with antioxidants like selenium and vitamin E and also have mono-saturated fats, which are good for the heart and have proved to lower LDL (bad cholesterol). Eating the raw, unsalted varieties can also prevent aging thanks to the presence of omega-3 fatty acids, especially in walnuts. Stick to one or two ounces per day.

Chocolate

Organic dark chocolate or any dark chocolate that has greater than 50 per cent cocoa contains high nutritional value because of the antioxidants called flavanoids present that prevent stiffening of blood vessels. Its stearic acid is said to boost levels of HDLs (good cholesterol) and it has a uplifting psychological effect so go ahead and have a piece, just make sure it's dark.

Eggs

Rich in vitamin A that's responsible for our vision, it also provides omega-3 and 6 fatty acids and is a good course of the nutrient choline (a single yolk contains 300 micrograms) that's necessary for methylation and upkeep of the brain cell's membranes. At just 25 calories per egg choose to poach, boil and scramble them to avoid additional calories, but if you suffer from high cholesterol stick to egg whites.

Wine

Research has found that the newly discovered flavanoid, resveratol, is related to a lower incidence of blood clotting. A Dutch study also found that it decreased the risk of developing a stroke and, when consumed with food, it stalls clotting generated by fat. Men can enjoy two glasses of not more than four ounces daily while women are advised to have only one serving. But if you're a teetotaller, it's not recommended that you start drinking alcohol for this purpose.

Cheese

An excellent source of calcium it also has a high concentration of protein, phosphorus, zinc, vitamins E and B12 that maintains bone density and facilitates smoother muscle contractions. Finnish researchers found that girls going through puberty who ate cheese instead of taking a calcium supplement had higher bone-mineral density. About three ounces two to three times a week is enough.

Coffee

It aids the absorption of iron, calcium and minerals thanks to the presence of tannins. A study released by the University of Scranton proved that its antioxidants also worked against free radicals and stimulated the nervous system, which makes us work and think better. Try filter or instant varieties because the cholesterol and other compounds present are filtered before sale unlike Arabic or Turkish varieties. A single cup of instant coffee is around 100 milligrams so have no more than 300 milligrams a day.

Avocados

Their only fault is the high concentration of fat and calories (a small one can hold 360 calories and 40 grams of fat) but it's good oleic fat, which has been linked to the reduction of LDLs and the increase of HDLs. Add them to your salad because they're known to increase the absorption of carotenoids from other vegetables like carrots and spinach, more than tripling their nutritive capacity.

The copyright of the article Bad Foods that are Good for You in Nutrition is owned by Beverley Ann. Permission to republish Bad Foods that are Good for You in print or online must be granted by the author in writing.

Avocados contain oleic acid

Nuts are a good source of plant protein

Coffee aids the absorption of iron

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