By Sandra Gordon
Eating healthy isn’t always straightforward. Just when you feel like you have it all down, a new report emerges highlighting another nutritious food. While some food trends are indeed beneficial, many are overstated and plagued by health misconceptions. Here’s a look at ten so-called superfoods you might be overrating and another ten that deserve more recognition.
GREAT PRETENDERS
Canned Soups. Many varieties are essentially salt water. Even if high blood pressure isn’t a concern for you, it’s still wise to limit sodium intake. The healthiest soups contain around 480 milligrams (mg) of sodium and five grams or fewer of fat per serving.
Cottage Cheese. Although you might assume this creamy product is calcium-rich, it contains only 106 mg per cup. A better choice would be calcium-enriched cottage cheese, which contains 400 mg, or low- or nonfat yogurt, which has 350 mg.
Diet Soda. While it offers zero calories, it also provides zero nutrients. For just 90 calories, you could enjoy a glass of skim milk, which packs 350 mg of calcium, according to registered dietitian Liz Marr. Regular consumption of soda instead of milk may lead to osteoporosis. Furthermore, studies in Boston indicate that drinking one or more regular or diet colas daily doubles your risk of metabolic syndrome—a group of conditions that increase the risk of heart disease and diabetes.
Egg Whites. Eggs are an affordable and quick source of protein, loaded with lutein, which helps reduce age-related muscle loss. If you prefer egg-white omelets thinking yolks are unhealthy, reconsider. Yolks are rich in heart-healthy vitamins and minerals such as folate and magnesium. Angela Lemond, RD, from the American Academy of Nutrition and Dietetics, states that by only eating egg whites, you’re missing out on much of the egg’s nutritional value. While one egg contains about 2 grams of saturated fat, in a well-balanced diet, that’s a small amount relative to the benefits eggs provide.
Granola. The fat content in a half-cup serving can rival that of a McDonald’s burger, and unless it’s formulated with whole grains, fruits, and nuts, its fiber content is often lacking. Choose any unsweetened cereal that lists “bran” in the name. Excellent sources of fiber include beans, peas, lentils, sweet potatoes, oatmeal, pears, bulgur, and raspberries. Most people consume only 14 to 17 grams of fiber daily; adding an extra 10 grams can lower your risk of dying from heart disease by 17 percent and overall mortality by 9 percent, according to research from the Netherlands.
Honey. Nutritionally, honey is similar to regular table sugar. A better alternative is molasses, which contains traces of potassium, calcium, and iron.
Rice Cakes. Not only are they bland, but they also possess minimal nutritional value, according to registered dietitian Colleen Pierre.
Spinach. While it’s known for its iron content, it also contains oxalic acid, which inhibits iron absorption. Nevertheless, spinach is still rich in fiber, beta-carotene, and vitamin C.
Tofu. Soy protein has often been regarded as beneficial for heart health, but a report from the Agency for Healthcare Research and Quality found that its impact on cardiovascular disease is inconclusive. Alice Lichtenstein, DSc, concludes that soy protein doesn’t significantly affect heart disease risk. Opting for soy products like tofu, which contain low levels of unhealthy saturated fat, is still wise compared to eating red meat, known for its high saturated fat content.
Zucchini. Don’t be fooled into thinking zucchini is anything more than 95 percent water. Instead, consider yellow butternut or acorn squash.
UNSUNG HEROES
Avocados. While they do contain fat, it’s primarily the heart-healthy monounsaturated kind that helps lower cholesterol. Look for smooth-skinned avocados as they tend to be lower in calories and fat than those with rough skin.
Bell Peppers. On a per-ounce basis, green bell peppers have double the vitamin C of oranges; red and yellow varieties provide four times as much along with the antioxidant beta-carotene.
Chocolate Syrup. With cocoa as its base rather than cocoa butter, it only has 50 calories per tablespoon and nearly no fat.
Lean Beef. This food source is rich in iron and also high in immunity-boosting zinc, as reported by registered dietitian Felicia Busch. However, limit red meat intake. Recent studies indicate that consuming more than 18 ounces of red meat (like beef, pork, and lamb) weekly can elevate colorectal cancer risk.
Nuts. Packed with healthy unsaturated fats and protein, nuts make an ideal snack.
Purple Foods. Foods like Concord grapes, blueberries, and red wine owe their rich colors to polyphenols—compounds known to lower heart disease risk and potentially protect against Alzheimer’s disease. Polyphenols help maintain healthy and flexible blood vessels. According to Robert Krikorian, PhD, from the University of Cincinnati, preliminary studies suggest that consuming dark grapes could enhance brain function, and research shows that eating a cup or more of blueberries daily may improve communication between brain cells, boosting memory.
Rice. The Japanese consume roughly 150 pounds of this low-fat carbohydrate annually, while Americans only manage about 25 pounds. Consequently, Japan boasts one of the leanest populations and the longest life expectancy, averaging 82 years compared to 78 in the U.S.
Sorbet. Typically containing less fat than frozen yogurt and just 100 calories per half cup, versions made with fruit juice are a tasty source of vitamin C.
Strawberries. Just a half cup of strawberries provides double the fiber found in a slice of whole-wheat bread and more folic acid than an orange.
Tea. Both green and black teas are rich in catechins, substances that help blood vessels dilate and safeguard heart health. In a study involving over 40,500 Japanese men and women, those who drank five or more cups of green tea daily had the lowest risk of heart disease and stroke. Similar findings were observed with black tea. You only need one or two cups of freshly brewed tea each day to reap heart benefits; ready-to-drink options tend to lose catechins within days of being mixed. Additionally, adding milk to tea can negate its cardiovascular protective properties, so opt for lemon or honey instead.
Editor’s Note: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment, and does not constitute medical or other professional advice.
