The food world is filled with misconceptions and myths, and our understanding of what is “good” and “bad” is often clouded by genius marketing tactics, Internet folklore and plain old bad science. What frustrates me as a dietitian is that many people will virtually eliminate a food from their diet based on information that simply can’t be verified in science. There are times, of course, when cutting a food from a diet is completely warranted and backed up by scientific fact. High- sugar foods, for example, have been shown to have the power to wreak havoc on your cardiovascular system, weight status and even your memory. That means, yes — you should eliminate your afternoon gummy snack, those Sunday morning doughnuts and that high-sugar fiber bar you have for breakfast. But what happens when you nix a food that actually has incredible benefits to your health? Here are five foods with the most undeserved reputations!
1. Eggs. If there’s one thing that’s always in my refrigerator, it’s eggs. Years ago, eggs came out as the wicked witch of the west when it came to cholesterol levels. While it’s true that cardiovascular disease is the number one cause of death in the United States, and too much cholesterol in the blood plays a role in the development of cardiovascular disease, eating eggs may not. A 2013 study found no association between higher consumption of eggs (up to one egg per day) with increased risk of coronary heart disease and stroke in healthy individuals. Further, a 2014 study found that when women consumed high-protein breakfasts, they maintained better glucose and insulin control than they did with lower-protein or no-protein meals. One large egg is great source of protein and therefore a great breakfast. Eggs also contain various other essential nutrients, such as choline, a brain nutrient, and lutein and zeaxathin, antioxidants that reduce your risk of eye disease.
[Read: High-Protein Breakfast Ideas .]
2. Soy. This Halloween, if you really want to terrify all the ghosts and goblins (and really, their parents) that come knocking at your door, put a brick of tofu in their bag! Soy is the food I get the most comments and questions about, the food that people are saying is “always GMO,” and therefore “bad.” It’s the food people are now trying to avoid. Not all soy is equal, though, and that’s where the confusion begins. Soy, as it’s consumed in the Japanese culture in its whole form, is actually very good for you. Soy is a complete protein that has been linked to a reduced risk of cardiovascular disease, and it could also help lower your blood pressure and protect against certain cancers. The problem is, most of are not eating soy the way individuals in all of these positive studies are; we are downing it in veggie burgers, energy bars, sweetened milk and even potato chips. The key in soy consumption is to consume it whole and unprocessed, such as in tofu, edamame, tempeh or miso. That’s really the only way to achieve the benefits that isoflavoes have to give. Finally, if you’re concerned about GMOs, simply buy your soy organic.
3. Anything with lots of fat (nuts, oil, avocado). Oils and fats get a bad reputation because, well, they’re fats! However, not all fats are created equal. If you don’t know your unsaturated fats (the ” good” fats) yet, it’s time you start. There are two types of unsaturated fats: monounsaturated and polyunsaturated. Monounsaturated fats include olive oil, most nuts and avocados. Recent studies have found diets that include olive oil and nuts, such as a Mediterranean diet, can protect you from hypertension, Alzheimer’s disease, peripheral artery disease and heart disease, and can boost aging brain power. Sounds like “great fats” to me! Next are the polyunsaturated fats, which are loaded with omega-3 fats, and are found in walnuts, fish, and flax. Studies have found routine consumption of walnuts may defer, prevent or delay some types of cancer, including breast and prostate, increase sperm quality and protect against diabetes and heart disease. Despite this tremendous research, there is also evidence that an oil-free diet, primarily plant-based, cannot only prevent the progression of heart disease but can also reverse its effects for those with established advanced cardiovascular disease, including Bill Clinton. If you fall into this category, please consult with your physician before you go “nuts” with oils!
[Read: Unusual Uses for Avocados .]
4. Bread. Many of my patients and friends tell me they simply don’t eat bread anymore. My question back is always, why? Is it because fad diets ostracize carbs over and over again, leading to the belief that carbs cause weight gain or disease? Or does this fear have something to do with the enthusiasm of gluten free, and individuals are now associating carbohydrates of any kind, wheat or not, to be an evil addition to the Western diet? Like sugar, there is indeed plenty of evidence showing that refined carbohydrates, which are often high on the glycemic index (think white bread, pasta and rice) are detrimental to health. But complex carbohydrates, and those lower on the glycemic index, do not share this same negative aspect. The main issue many people have with carbs is being able to choose the right kind, and that’s the key to keeping them in a well-balanced diet. That usually means hoosing carbohydrates that are lower on the glycemic index, a rating mechanism determined by the effects that certain foods have on your blood sugar — specifically, how high and fast it goes up after eating a specific food. Evidence indicates that foods lower on the glycemic index, such as brown rice, oatmeal and whole-grain pasta, can help in the quest to maintain a normal body weight and ward of diabetes. Conversely, foods high on the glycemic index may increase the risk for certain cancers, weight gain, cardiovascular disease and diabetes. A low-glycemic diet has also been shown to reduce inflammatory markers in obese individuals as well.
[Read: Carbohydrates: Setting the Record Straight .]
5. Coffee. An alarmingly high percentage of patients seeing me for the first time start off with, “Please don’t take away my coffee” comments. Why? When did coffee get a reputation that it’s somehow not good for us? Is it the caffeine? Maybe it’s the “guilty pleasure” aspect of it, or that specialty coffees (not plain old black coffee) often make the lists of “foods that will kill you.” Coffee is probably the number one source of antioxidants globally, and thank goodness for that! While it’s still unclear whether the benefits from coffee come mainly from the bean or from the caffeine (or both in conjunction), what is clear is that it’s responsible for a whole host of health benefits. Coffee has been shown to lower the risk of early death; help protect against cancer of the prostate, endometrium, skin and oral cavity; protect your brain; and strengthen your muscles. Coffee is great drink for the majority of the population, but it’s not for everyone. Pregnant women and women going through IVF treatments should limit their coffee intake. Additionally, individuals struggling with insomnia or depression should also keep a close eye on their coffee habit. Last but not least, keep the coffee cup out of your child’s hands, and let them experience the wonders of coffee when they get older.
[Read: 6 Fruits and Vegetables You Should Eat This Fall .]
For some readers, it’s possible your views have now changed on what to keep and what to nix in your daily diet. Regardless of where you stand, however, I urge everyone to not make a choice on eliminating a specific food from your diet before addressing it with your physician or dietitian first.
Christina Fedeli and Jenna Samsa contributed to this article.
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