Health: 4 'Bad' Foods That Aren't Always So Bad

Some healthful foods have gotten bad raps they just can't shake. Do you avoid peanut butter because you think it's super-fattening? Have you banned egg yolk because you're concerned about your heart health? Get the good truth about these and more "misunderstood" foods and why you should eat them -- in moderation, of course.

Peanut Butter

The bad rap: Peanut butter is super-fattening.

The good news: Peanut butter is high in fat, but that doesn't mean it's fattening. (Gaining or losing weight, and body fat, basically comes down to balancing calories.) That said, peanut butter is a concentrated source of calories, so you don't want to go overboard. But you don't need to eat tons to feel satisfied: just a tablespoon (90 calories) or two of peanut butter goes a long way. Plus, peanut butter provides protein and folate, a B vitamin important for the healthy development of new cells.

Eggs

The bad rap: A significant source of dietary cholesterol, egg yolks are off-limits for those concerned about heart health.

The good news: Medical experts now emphasize that saturated fats and trans fats are bigger culprits in raising blood cholesterol than dietary cholesterol is. Plus, eggs are super-satisfying: in one study, people who ate a scrambled-egg-and-toast breakfast felt more satisfied, and ate less at lunch, than they did when they ate a bagel that had the same number of calories. Egg yolks contain lutein and zeaxanthin, compounds that research links with reduced risk for age-related macular degeneration (AMD), the leading cause of blindness in people over 50.

Potatoes

The bad rap: Potatoes rank high on the glycemic index, which measures how quickly different foods raise your blood sugar. Foods with a high GI value tend to cause a higher spike in blood sugar -- and in insulin, the hormone that helps glucose get into cells -- which can be a problem for some people, particularly those with diabetes.

The good news: Potatoes are a good source of fiber, potassium and vitamin C. And unless you're eating an absolutely plain potato all by itself, its GI value doesn't matter. (It's also worth noting that the glycemic index is an imperfect and controversial scale.) A high-GI potato becomes a low-GI meal if you simply add a little olive oil, because the added fat helps slow the absorption of the potato's carbohydrates.

Nuts

The bad rap: Nuts are chock-full of fat.

The good news: Nuts are full of fats -- but they're the good, heart-healthy unsaturated kinds. Nuts, and peanuts, which are technically legumes, also deliver other healthy nutrients -- which ones depends on the nut. For example, pistachios are rich in lutein and zeaxanthin, antioxidants that help keep eyes healthy. Almonds provide vitamin E and walnuts offer significant amounts of heart-healthy omega-3 fats. You do need to keep an eye on serving size, though: at around 160 to 200 calories per ounce, nuts do pack a substantial amount of calories.



The Holy Quran clearly states the importance of having a healthy and good diet, saying:

“O ye men! eat of what is lawful and good in the earth” [Holy Quran, 2:169]



The Ahmadiyya Post, Health. Sept 27, 2011