The Scientific Truth About Controversial Foods and Drinks
Do you understand what you should be eating? Everyone appears to have a strong opinion on the foods you should never eat. These are the kinds of meals that cause weight gain, stress your heart, don’t work with xyz fashionable diet, and so on. After all, everyone eats, therefore many people consider themselves food experts.
Furthermore, the manner in which some research is conveyed can lead to some incorrect or at the very least premature conclusions. For example, when nutrition studies focus on a specific food, vitamin, or phytochemical inside a food, it does not necessarily apply neatly to real life, where other factors such as socioeconomic position, exercise, and your overall eating pattern all affect your health, according to Brooking. Finally, the value of study results is determined by the research model, the number of persons studied (and whether humans were included at all), and other considerations. Overall, several “controversial” foods are anything but – as long as they’re incorporated into a healthy overall diet.
Here’s a closer look at five of them.
1. Dried Fruit is acceptable provided it is unsweetened and consumed in moderation.
Delicious dried cranberries, raisins, apricots, and mangoes “When dried fruit is incredibly healthy and contains antioxidants, it’s a concentrated source of energy from natural sugar, and because it’s smaller in volume compared to fresh fruit, you may not feel as full while eating it, Dried fruit contains around four times the calories of fresh fruit.
2. Cow’s Milk Is a Go If You Feel Wonderful Drinking It While plant-based alternatives can be a good choice, there’s no reason to give up cow’s milk in your latte if you don’t want to.
“Despite contradicting data, research paints a favorable image for milk-based products,” Brooking says. One major criticism leveled about cow’s milk is that it causes inflammation in the body. However, according to Brooking, a study of 52 clinical research published in the August 2017 issue of Critical Reviews in Food Science and Nutrition found that, unless you have a cow’s milk allergy, it has an anti-inflammatory impact.
3. Nuts Will Not Make You Fat If You Eat Them Properly
Almonds, pistachios, cashews, and macadamias are just a few of the nuts available. “Nuts are so misunderstood,” Upton says. If you avoid nuts because they contain fat (and hence have more calories), keep in mind that this fat is largely healthy unsaturated fat. “Research suggests that nut eaters tend to be leaner than individuals who don’t consume nuts,” she says, citing some instances from an article published in the American Journal of Clinical Nutrition in July 2014.
4. A little cup of orange juice might be a nutritious breakfast addition.
If you buy 100% orange juice, there is no added sugar, according to Brooking, who adds that the sugar comes from the fruit itself. “What’s more, orange juice is nutrient-dense, containing potassium, vitamin C, and folate, as well as vitamin D and calcium when fortified.
A study published in the European Journal of Nutrition in July 2020 found that people with elevated and high blood pressure who drank about two (8 ounces) cups of orange juice per day had lower systolic blood pressure and lower homocysteine levels (a biomarker for heart disease) after 12 weeks when compared to a control group.
Orange juice has 122 calories in an 8-ounce glass. Remember that when comparing juice to whole fruit, full fruit always wins in terms of nutrition. That’s because whole fruit contains all of the satiating, gut-friendly fiber that juice lacks.
5. Cereal is still an acceptable part of breakfast with a whole-grain option.
There is a distinction between multicolored, sugar-covered cereal and whole-grain cereal. “Whole-grain cereals with high fiber and little to no added sugar can be an inexpensive, nutrient-dense way to start your day.”
These cereals are very beneficial for assisting you in meeting your daily fiber requirements. Furthermore, “since many ready-to-eat cold cereals are fortified, they can assist kids and adults close the gap on the primary nutrients of concern in the US diet, such as vitamin D, iron, vitamin A, calcium, and B vitamins”. Include a protein source, such as nonfat or low-fat yogurt, or sip the milk at the bottom of the bowl for a more complete dish. You may also add nuts, fresh fruit, or frozen berries for extra nutrients and fiber.
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