18 foods with a bad reputation are actually good for you

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have you ever been told that a certain food is harmful to you? Do you stop eating it and put it on your "no food" list? Some foods and drinks have a bad reputation and they are not really worth it, sometimes because of incorrect or outdated information. The truth is that many foods you think are "harmful" to you may actually help protect you from chronic diseases and even help you lose weight. From white rice to eggs (yes, including yolks!) For spaghetti, here are 18 amazing healthy foods and drinks that you can consider eating, or at least not avoid completely. Find out why bacon is mentioned on our list and consider sharing it with your friends on Facebook, who may tell you to avoid eating a certain food!

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1. White rice

some of the healthiest countries, including Japan, will enjoy white rice in most meals. In addition, people who eat rice are less likely to be overweight, the study found. When eaten alone, white rice has a high glycemic index, but it is rarely eaten in this way. It can actually be used as a "carrier" to enter more healthy foods, such as lean protein and vegetables. Although white rice is indeed much more processed than brown rice, all white rice sold in the United States is rich in nutrients lost during processing. Because of this strengthening effect, white rice contains more essential nutrients than brown rice. You may also be surprised to hear that Brown Rice's Bran contains phytic acid, an anti nutrient that makes minerals such as zinc and iron unable to absorb. In addition, the arsenic content in brown rice was higher than that in white rice. Consumer reports released a 2012 chart showing arsenic concentrations in certain brands of rice products.

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2. Eggs (even yolks!) If you've been avoiding eggs because you've heard that eggs contain too much cholesterol, you might be surprised to hear that recent studies have found that saturated fat - not dietary cholesterol - is the main cause of poor heart health. Eggs are wrongly accused of being unhealthy because they are often eaten with high-fat sausages or crispy bacon. A 2013 study showed that a high protein egg breakfast was more helpful in controlling participants' appetite than a high carbohydrate breakfast such as cold cereal. Don't skip the yolk! In addition to 3 grams of protein, the yolk also contains vitamin D, phosphorus, riboflavin, choline and selenium.

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3. Coffee is one of the main sources of flavonoids in the American diet, in addition to caffeine, which keeps you alert on a busy day. Flavonoids are known to help improve heart health and protect cells from the natural negative effects associated with aging. Coffee may help reduce the risk of type 2 diabetes, Alzheimer's and Parkinson's disease. More importantly, many studies have found that moderate caffeine is good for athletic performance (such as running faster). Public health authorities seem to agree that moderate amounts of coffee (about three to four cups a day) can have modest health benefits, without evidence of health risks. Choose organic, sustainable and cool coffee as much as possible.

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4. Spaghetti

if you have given up white spaghetti because you believe it has a high glycemic index, there is some good news. Pasta, such as pasta or macaroni made of white durum wheat, has a glycemic index of 45-50, which is considered low. This means eating spaghetti doesn't lead to a rapid rise in blood sugar levels, and it's more likely to make you feel full longer. The key to eating spaghetti is to keep your serving at a maturity of no more than 1 cup. Believe it or not, the recommended amount of pasta is 1 / 2 cup of cooked pasta - the amount one hand can hold! If you eat so much in a restaurant, you are likely to feel cheated! Most people have two cups of spaghetti at a meal. For a more balanced (and richer) meal, make pasta with vegetables, seafood or lean protein (such as chicken or Douchi) and top with ketchup, not cream sauce.

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5. Many studies have shown that frozen vegetables have as many nutrients as fresh vegetables. Frozen vegetables are a good choice because they are picked and processed at the peak of freshness to lock in nutrients. Because fresh vegetables lose nutrients every day and are not eaten, it is not uncommon for frozen vegetables to contain more nutrients every time. Frozen vegetables are a good solution when fresh vegetables are usually hard to buy or more expensive in winter. They are also a good choice on hand, so you can always include serving vegetables with any meal in a few minutes. Frozen vegetables do not contain sodium or preservatives. In addition, they are low in calories, rich in fiber and beneficial plant nutrients. Canadian bacon has been around lately, hasn't it? Crispy common bacon is rich in saturated fat and sodium, but its cousin Canadian bacon although sodium content is still very high, but calories and fat are low, protein content is still very high. In addition to sodium, Canadian bacon has a lot to love. One ounce of Canadian bacon contains about 50 calories and 2 grams of fat, while ordinary bacon contains about 165 calories and 14 grams of fat per ounce (i.e. about 4 medium-thickness Bacon). Bacon Canada also provides iron, zinc and B vitamins, as well as heart-friendly monounsaturated fats. When choosing Canadian bacon, look for natural uncooked varieties (such as uncooked Canadian bacon from Niman ranch or all natural uncooked Canadian bacon from Jones) because they don't contain nitrate. Salted Bacon (common bacon and Canadian bacon) contains nitrates, which are associated with cancer. Although alcohol sometimes has a bad reputation, moderate drinking is really good for health. Moderate drinking is defined as about one drink per day for women and two for men. Moderate drinking can reduce the risk of heart attack, heart disease, type 2 diabetes and some cancers. In addition, moderate drinking can help you keep your head clear as you grow older. People who drink moderate amounts of alcohol are 23% less likely to develop Alzheimer's mental illness, according to 2011 research. In addition, red wine and black beer are rich in antioxidants, which may make some beers more beneficial to you. For some people (pregnant women, abstaining from alcohol orPeople with a family history of alcohol abuse, as well as people with liver disease), the risk of drinking alcohol is still greater than the benefit. Technically speaking, avocado is a kind of fruit, but almost all the calories come from fat, at least in nutrition. They provide more than 20 essential vitamins, minerals and phytonutrients, including vitamins A, C, D, e and K; fiber, potassium and B vitamins. Avocado is also a source of heart smart monounsaturated fats and antioxidants, lutein and zeaxanthin. These carotenoids are concentrated in the macula of the eye and can protect your eyes from age-related macular degeneration. A study from Ohio State University found that avocado with salsa sauce or salad can promote nutrition and increase the absorption of fat soluble plant nutrients.

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9. Beef

if you are not a vegetarian or vegan, but one of those meat lovers who decide to give up red food in order to lose weight or make your diet more heart healthy, you may be happy to hear that eating a moderate amount of thin beef can actually help you lose weight and improve the quality of your overall diet. Today's beef is thinner than ever. Many of the beef sold in supermarkets are classified as lean meat, which means that the beef can provide up to 10 grams of total fat and no more than 4.5 grams of saturated fat in a 3.5 ounce serving. Looking for grass feed, choice of organic beef. Beef provides 10 essential vitamins and minerals, including B vitamins, iron, zinc and protein. Maybe you stop drinking juice because it contains a lot of natural or added sugar. It's important to remember that cranberry juice is unique in some health benefits and is still worthy of inclusion in our diet. If you have a urinary tract infection, you may have tried cranberry juice to help relieve symptoms. However, cranberry juice is most effective in preventing recurrent urinary tract infections. Cranberries contain procyanidins or PACS, a unique flavonoid that inhibits E.coli from adhering to urinary tract cells, where they can reproduce and cause infection. A 2011 study by the Worcester Polytechnic Institute showed that cranberry juice itself is much better than any element extracted from the marbles in preventing biofilm formation. Dark chocolate is a dream come true for every chocolate lover. Chocolate, especially dark chocolate, has been widely studied for its health benefits and has achieved positive results. Dark chocolate reduces LDL ("bad") cholesterol, reduces blood clots, and is associated with better cognitive ability in the elderly. A 2008 study published in the American Journal of clinical nutrition found that overweight people who ate dark chocolate improved blood vessel health and reduced blood pressure compared with those who took placebo. In general, look for dark chocolate with a higher cocoa content (60% cocoa or higher) because it means more antioxidants and less sugar. In addition, because all chocolate (even dark chocolate) is full of calories, stick to one or two ounces a day, or you may have too many side effects: weight gain. Many dieters do not eat dried fruit because it can concentrate more calories than fresh fruit. It's true, but when fresh fruit is not a convenient option, dried fruit can be used as an alternative - for example, when you travel. Dried fruit can also be used as a substitute for calorie rich, malnourished desserts such as baked goods or sweets. Dried fruits contain almost the same nutrients as fresh fruits, so most of them are good sources of vitamin A, C, potassium, fiber and folate. They are also the driving force of antioxidants. Look for options without added sugar, such as apricots, apples, cranberries, raisins, or plums. Try it on oatmeal or mix it with skimmed Greek yogurt or white cheese. Enjoy the delicious snacks of dried fruits and nuts.

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13. Mushrooms

because mushrooms are white or tan, some people think that they will not pack more colorful nutritional granules like tomatoes or broccoli. But the lack of color in mushrooms makes up for their health benefits. A serving of about five medium-sized mushrooms has only 20 calories and contains niacin, selenium, riboflavin, vitamin D, iron and calcium. They have been shown to help maintain a healthy immune system and may have anti-cancer properties. According to the American Cancer Society, "Lentinus edodes help fight the development and progression of cancer... It's also said to prevent heart disease by lowering cholesterol levels. " Lentinus edodes are also a good meat substitute in vegetarian diets because they share some of the same flavor characteristics as meat.

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14. Nuts are rich in fat and calories, but that doesn't mean eating nuts makes you fat. In fact, the opposite is true: people who like nuts tend to be thinner and eat better than those who don't. A 2013 study published in the American Journal of clinical nutrition found that those who replaced other foods with nuts in their diet lost more weight (about 1.4 pounds more) than those who did not. Nuts are also good for heart health because they are mainly made up of unsaturated fats. In addition, nuts contain plant sterols, which have cholesterol lowering properties.

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15. Although the dietary cholesterol of shrimp is very high, it hardly contains saturated fat. Recent studies have concluded that unless dietary cholesterol is combined with high saturated fat, it does not raise blood cholesterol. Like all fish and seafood, shrimp is also a source of omega-3 fatty acids, which help relieve inflammation and may reduce the risk of heart disease, type 2 diabetes, and so on. A shrimp (3.5 ounces) has less than 100 calories, 20 grams of protein and low saturated fat content. Compared with omega-3 from many other sources, the mercury content of shrimp is the lowest. According to Matthew Thompson, food editor of eatingwell magazine, "it's important to look for shrimp certified by independent agencies, such as the wild shrimp Association of the United States or the Marine Stewardship Council, that demonstrate good management and sustainable development of wild fisheries." Peanut butter

Yes, peanut butter is high in calories, but it can be eaten in moderation. It can actually help you control hunger and weight. matterIn fact, according to a new study from the Harvard School of public health, women who eat one serving of nuts or peanut butter twice or more a week are nearly 25 percent less likely to be obese and gain weight than women who rarely eat these foods. One possible reason: because of protein and fiber content, a snack that includes peanut butter can help you stay full longer. In order to control calories, be sure to pay attention to your portion size, not more than two tablespoons. Try choosing organic and natural peanut butter without sugar.

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17. Potatoes are often criticized for weight gain, but according to nutritionists Julie Upton and Katherine Brooking at inspection for health, the criticism may be more about how potatoes are prepared, such as French fries or chips, than baked or baked potatoes. A medium-sized potato only has 170 calories. In addition, potatoes are rich in potassium, which is a good source of fiber. Potato skin is also a source of antioxidants, which provide heart health and cancer fighting benefits. Finally, potatoes provide resistant starch, an indigestible carbohydrate that helps regulate blood sugar levels and helps maintain satiety. Popcorn

if you only eat popcorn in the cinema, you will miss one of the healthiest whole wheat foods. Researchers at Scranton University recently reported that popcorn is actually rich in phytonutrients. The beneficial compounds are concentrated in the darker shell of the core (the part between the teeth). Researchers found that popcorn contains almost twice as many polyphenols as several fruits. More importantly, popcorn is 100% whole grain; unlike many "whole grain" breads, biscuits, and other whole grain foods, it's only partially made from whole grains. You only need 100 calories to enjoy 3 cups of popcorn, which contains 3 grams of filling fiber. Whenever possible, choose an organic food with air burst.

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What do you think? Do you like or dislike these foods? Do you know that they have a bad reputation? What's your favorite food? Is there anything we missed? Please leave a comment below and let us know. Consider sharing on Facebook with your friends and family, who may tell you to avoid a particular food!

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